{"id":2099,"date":"2021-01-08T17:07:02","date_gmt":"2021-01-08T17:07:02","guid":{"rendered":"https:\/\/www.meditationmag.com\/blog\/8-tips-for-meditative-journaling\/"},"modified":"2021-01-08T17:07:02","modified_gmt":"2021-01-08T17:07:02","slug":"8-tips-for-meditative-journaling","status":"publish","type":"post","link":"https:\/\/www.meditationmag.com\/blog\/8-tips-for-meditative-journaling\/","title":{"rendered":"8 Tips for Mindful Writing and Meditative Journaling"},"content":{"rendered":"\n

As someone striving to find balance in life and build inner peace, meditation and mindfulness should be your top priorities. These ancient practices are designed to help you learn about yourself, get in touch with your true nature, and work on your daily tranquility and harmony. But, there are different forms and shapes of practicing meditation and mindfulness. And, mindful writing and meditative journaling are just one of those forms.<\/p>\n\n\n\n

The truth is, when you combine your love for meditation with a pen and paper, a lot of positive things can happen. You\u2019ll be able to learn more about yourself, reflect on how you feel, and continue to grow. But, if you\u2019re not sure how to practice mindful writing and meditative journaling, just keep reading.<\/p>\n\n\n\n

We\u2019ve put together a list of 8 best tips for mindful writing and meditative journaling that you\u2019ll find below. Let\u2019s take a closer look.<\/p>\n\n\n\n

1. Prepare the Setting<\/h2>\n\n\n\n

As you already know, where we are can often influence how we feel. This is especially true for mediation beginners who still haven\u2019t mastered the art of using their minds to travel to a place of peace and serenity.<\/p>\n\n\n\n

Therefore, you should try and create the best setting for your meditative journaling. It should include:<\/p>\n\n\n\n

\u2013\u00a0 \u00a0 \u00a0 \u00a0 a comfortable place to sit or lay down<\/p>\n\n\n\n

\u2013\u00a0 \u00a0 \u00a0 \u00a0 peaceful surroundings<\/p>\n\n\n\n

\u2013\u00a0 \u00a0 \u00a0 \u00a0 inspirational details and decoration<\/a><\/p>\n\n\n\n

\u2013 \u00a0 \u00a0 \u00a0 mandalas<\/a><\/p>\n\n\n\n

\u2013\u00a0 \u00a0 \u00a0 \u00a0 quietness<\/p>\n\n\n\n

It could be just the desk in your room, but try to make it as appealing and comfortable as possible. Alternatively, you can write laying on the grass in our garden, or sitting on a park bench.<\/p>\n\n\n\n

Explore your options and find a setting that helps you focus and truly immerse in the process of mindful writing and meditative journaling.<\/p>\n\n\n\n

2.<\/strong> Do Breathing Exercises<\/strong><\/h2>\n\n\n\n
\"\"<\/a><\/figure><\/div>\n\n\n\n

Mindful writing and meditative journaling require peace of mind. This is why you can\u2019t just do it in the middle of a busy day by sitting at a desk and starting to write.<\/p>\n\n\n\n

No, you need proper preparation.<\/p>\n\n\n\n

The basic and best thing to do is to allow your mind and body to calm down:<\/p>\n\n\n\n

\u2013\u00a0 \u00a0 \u00a0 \u00a0 sit at your designated writing space<\/p>\n\n\n\n

\u2013\u00a0 \u00a0 \u00a0 \u00a0 just breathe for a couple of minutes and listen to your heartbeats slow down<\/p>\n\n\n\n

\u2013\u00a0 \u00a0 \u00a0 \u00a0 do breathing exercises to relax and find your focus<\/p>\n\n\n\n

Only once you\u2019ve done this proper preparation can you start writing.<\/p>\n\n\n\n

It\u2019s always a good idea to give your mind and body enough time to slow down, get a sense of the relaxing vibrations, and fully commit to the process of mindful writing and meditative journaling.<\/p>\n\n\n\n

3.<\/strong>\u00a0 \u00a0 Learn to Remove Distractions<\/strong><\/h2>\n\n\n\n

It\u2019s not easy to clear your mind and stay focused only on the thoughts you want to pay attention to. Our minds are wonderful things, and we can\u2019t fully control them.<\/p>\n\n\n\n

That\u2019s why it will happen that you\u2019ll start thinking about irrelevant things such as your dog barking, or your phone ringing.<\/p>\n\n\n\n

This is only natural and there are several ways for you to deal with this:<\/p>\n\n\n\n

\u2013\u00a0 \u00a0 \u00a0 \u00a0 write down the thoughts that are distracting you to process them and get over them<\/p>\n\n\n\n

\u2013\u00a0 \u00a0 \u00a0 \u00a0 take a break from writing and do some mindfulness exercises to clear your mind<\/p>\n\n\n\n

\u2013\u00a0 \u00a0 \u00a0 \u00a0 do breathing exercises to regain focus<\/p>\n\n\n\n

Just like with meditation<\/a>, you\u2019ll face these distractions and challenges in meditative journaling as well. Practice removing them until you master this skill completely.<\/p>\n\n\n\n

4.<\/strong>\u00a0Focus on The Process, Not The Result<\/strong><\/h2>\n\n\n\n
\"\"<\/a><\/figure><\/div>\n\n\n\n

The point of meditative journaling isn\u2019t to write a masterpiece or to show off your superb writing skills. The point is to transfer your emotions, ideas, or struggles from your mind onto a piece of paper.<\/p>\n\n\n\n

However, so many of us struggle to let go and enjoy the process. Instead, people tend to:<\/p>\n\n\n\n

\u2013\u00a0 \u00a0 \u00a0 \u00a0 focus too much on how<\/strong> they\u2019re writing<\/p>\n\n\n\n

\u2013\u00a0 \u00a0 \u00a0 \u00a0 overthink the structure, grammar, or spelling<\/p>\n\n\n\n

\u2013\u00a0 \u00a0 \u00a0 \u00a0 go back to review what they\u2019ve written over and over again<\/p>\n\n\n\n

\u201cRemember, this is not a school writing assignment. Nobody is going to grade you or give you negative feedback. So, forget about the rules and what you should be writing. Just write from your heart\u201d<\/em> says Estelle Liotard, a passionate meditator, and a professional essay writer.<\/p>\n\n\n\n

5.<\/strong>\u00a0 \u00a0 Be Completely Honest<\/strong><\/h2>\n\n\n\n

Another barrier that you simply need to overcome is self-censorship. Many people who are trying out mindful writing and meditative journaling are struggling to be completely honest with themselves.<\/p>\n\n\n\n

But, if you\u2019re sugar-coding or keeping anything inside yourself instead of putting it to paper, your writing effort will be in vain.<\/p>\n\n\n\n

Therefore, make sure to:<\/p>\n\n\n\n

\u2013\u00a0 \u00a0 \u00a0 \u00a0 understand you\u2019re the only one seeing these written thoughts<\/p>\n\n\n\n

\u2013\u00a0 \u00a0 \u00a0 \u00a0 there\u2019s nothing to be ashamed of<\/p>\n\n\n\n

\u2013\u00a0 \u00a0 \u00a0 \u00a0 the only way for this to be successful is for you to stop self-censorship<\/p>\n\n\n\n

Being this honest towards yourself will help you improve your self-esteem and learn to love yourself just the way you are.<\/p>\n\n\n\n

6.<\/strong>\u00a0 \u00a0 Rejoice About the Future<\/strong><\/h2>\n\n\n\n
\"\"<\/a><\/figure><\/div>\n\n\n\n

When you\u2019re writing as a form of meditation, you are dealing with all kinds of different emotions and ideas.<\/p>\n\n\n\n

There can be some negative thoughts that need processing. There can be some long-forgotten problems that are resurfacing.<\/p>\n\n\n\n

But, there should always be room for happiness and positivity<\/a>.<\/p>\n\n\n\n

This is why you should never forget to rejoice about the future. Write about:<\/p>\n\n\n\n

\u2013\u00a0 \u00a0 \u00a0 \u00a0 the happy moments you\u2019re looking forward to<\/p>\n\n\n\n

\u2013\u00a0 \u00a0 \u00a0 \u00a0 your inner growth and new positive feelings<\/p>\n\n\n\n

\u2013\u00a0 \u00a0 \u00a0 \u00a0 the plans that make you happy<\/p>\n\n\n\n

\u2013\u00a0 \u00a0 \u00a0 \u00a0 everything you love about your life<\/p>\n\n\n\n

\u2013\u00a0 \u00a0 \u00a0 \u00a0 your personal or professional goals<\/p>\n\n\n\n

It is very important, if not crucial, to remember to rejoice. If we only focus on the negative things, even when we\u2019re trying to solve them, we\u2019ll soon start feeling lost and empty inside.<\/p>\n\n\n\n

That means you constantly need to work on finding and defining the beautiful little things that make you happy.<\/p>\n\n\n\n

7.<\/strong>\u00a0 \u00a0 Process How You Feel<\/strong><\/h2>\n\n\n\n

Did it ever happen to you that you start feeling a certain way, but you aren\u2019t sure why? And, you can\u2019t even define this emotion?<\/p>\n\n\n\n

This is because we are influenced by so many things in our daily lives, that we can\u2019t manage to process it all.<\/p>\n\n\n\n

In a single day, you could see a poor person on the street, your boss can yell at you, and you could lose your car keys. All of this will culminate in a certain moment and you won\u2019t be able to find your way out of it.<\/p>\n\n\n\n

Luckily, meditative journaling can help you process your emotions, step by step. Here\u2019s what you\u2019ll be able to do:<\/p>\n\n\n\n

\u2013\u00a0 \u00a0 \u00a0 \u00a0 write all the events, news, or ideas that impacted your day<\/p>\n\n\n\n

\u2013\u00a0 \u00a0 \u00a0 \u00a0 think about the different emotions that each of the above caused you to feel<\/p>\n\n\n\n

\u2013\u00a0 \u00a0 \u00a0 \u00a0 try to understand how it made you feel altogether<\/p>\n\n\n\n

\u2013\u00a0 \u00a0 \u00a0 \u00a0 discuss each of the events with yourself, talking about the details that strike you the most<\/p>\n\n\n\n

If you talk to yourself honestly and pay attention to how your day went, you\u2019ll be able to find the cause of your fear, anxiety, worry, and other emotions you don\u2019t like that much.<\/p>\n\n\n\n

8.<\/strong>\u00a0 \u00a0 Write Intuitively<\/strong><\/h2>\n\n\n\n

Finally, there\u2019s one last piece of advice that you should try and embrace.<\/p>\n\n\n\n

Write intuitively.<\/p>\n\n\n\n

What does that mean? It means that you have the power to:<\/p>\n\n\n\n

\u2013\u00a0 \u00a0 \u00a0 \u00a0 write without following any rules<\/p>\n\n\n\n

\u2013\u00a0 \u00a0 \u00a0 \u00a0 write without sticking to a certain form or structure<\/p>\n\n\n\n

\u2013\u00a0 \u00a0 \u00a0 \u00a0 let yourself write from the heart<\/p>\n\n\n\n

If you allow yourself to write as freely and as creatively as you like, the results of your mindful writing and meditative journaling will be far better.<\/p>\n\n\n\n

Final Thoughts<\/strong><\/h3>\n\n\n\n

If you love meditating, you\u2019ll love meditative journaling.\u00a0 It\u2019s a rewarding process full of ups and downs, that will help you get to know yourself better and learn how to keep growing every day.<\/p>\n\n\n\n

Use the tips we\u2019ve shared above to practice mindful writing and meditative journaling the right way and enjoy the benefits of this spiritual practice.<\/p>\n","protected":false},"excerpt":{"rendered":"

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