Getting Started with Meditative Journaling

Updated: Jun 15

What is meditative journaling?

Meditative journaling is the act of expressively and mindfully examining your thoughts, emotions and feelings in a meditative and calm state. It involves being in the present moment and exploring your innermost ways of thinking and feeling (love, gratitude, happiness, frustration, worry etc.), followed by expressing those thoughts and feelings through writing and without judgement. In a calm state, we are more able to get out of our heads and cross over into our superconscious awareness where higher vibrations live. Meditative journaling is a bridge that allows one to cross over from conscious and subconscious thinking to operate with a higher level of positive thinking and awareness. During the meditative journaling process, one begins to learn more deeply about themselves such as their motives, values, limiting beliefs etc. By expressing your thoughts under a meditative state, you are more likely to be authentic with yourself and examine yourself as an observer rather than a critic. You can then be freed from your thoughts, feelings and emotions and are able to move past them without judgement.

As a registered nurse of almost 20 years, I quickly learned upon entering the profession it was critical that I learned not only to care for others but also to care for myself. To care effectively for myself, I had to create the space and time in which to do this. Journaling is one tool that I found as a way to create this space. Although there is no clear consensus about the best techniques for journaling, there is evidence that journaling, as a reflective, meditative activity, can promote healing, stress relief, creativity, self-awareness, and personal development. I personally have witnessed that to nurture ourselves, we must first value ourselves.

Through journaling, self-awareness and self-understanding are enhanced and become a means of caring for oneself and in my case; others as well. Journaling can transform a person's life because it really helps us to reflect and express our inner thoughts, feelings and emotions. Journaling has helped me to process and develop a better understanding of what's happening in my life, my mind and in my spirit. It really helps us rewire our brain and helps us to learn how to deal with life's challenges more effectively and creatively and to evaluate our own perceptions, behaviors and actions.

Journaling doesn't have to be a long process but it's something that can empower you and give you an outlet for creative expression and stress relief like it did for me. It can also help you create change and/or help you move away from anxieties, worries, habitual thought patterns and limiting beliefs.

Journaling can also serve in retrospect as you are able to look at where you were in the past and where you are now. When we're creating change in our life, we may not be seeing all those small changes that are leading to this major transformation. In journaling, you're able to go back later and see all the small changes that you've actually created and see that there's momentum. And it's an empowering process!

There's many different ways that you can really use journaling in your life. For this course purpose, I want you to really look at its' therapeutic use of building your resistance to stress, worry and anxiety and /or anything that is no longer serving your physical, mental, emotional or spiritual wellness. You may use this course in supplementation of activities learned in one of my other courses or between coaching sessions and how these activities are making a difference in your life.

If you would like to try journaling as a meditation practice, here are a few steps you can follow:

  • With journal and writing utensils in hand- start your meditative journal practice by finding a comfortable sitting position.

  • Soften your gaze or close your eyes for a few moments.

  • Set an intention for your journaling activity.

  • Take 2 deep breaths and relax your body and mind.

  • Spend a few minutes just simply focusing on your breathing.

  • Begin to go within and notice what thoughts, emotions or feelings come to mind without judgement.

  • Begin to write in your journal.

  • Date your journal entry.

  • Choose a short phrase or writing prompt. You can use “In this moment,” or “I am feeling.”

  • Write continuously and naturally, in stream of consciousness style, using your chosen prompt for 5-15 minutes. You may want to set a timer to prevent the urge to look at the clock.

  • If you feel as though you have run out of things to stay, return to original prompt and begin again.

  • Be authentic with yourself.

  • At the end of the time, close your eyes and take a few deep breaths.

  • Read over your journal entry, preferably out loud without judgement. Giving voice to your thoughts, feelings and emotions can help you better understand them.

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