Developing a Mindful Journaling Practice
Using the power of writing and the mind and body connection to create your best life
Lately I’ve become obsessed with journaling and currently have six journals on the go (I’m not kidding). I have a planner where I write my “to do” lists and appointments, a gratitude journal, one for business ideas and work, a creative journal, an everyday, messy “everything” journal, and a yoga journal.
Yes, I really have that many journals, and many more empty ones ready to be started. Right now, my yoga journal, gratitude journal and my creative journal are the three I’ve been using the most.
In addition to my journals, I have a large assortment of fountain pens, inks, markers, pencil crayons, and lots and lots of stickers. I’m taking a journaling course and belong to journaling Facebook groups. I know – it’s a bit of an addiction!
Years ago when I was taking my university courses I studied the benefits of therapeutic writing I began writing seriously in journals, but I never thought of it as a creative process. It wasn’t until I started learning more about mind/body practices, such as yoga and meditation, depth psychology and the power of gratitude journaling that I began to see how all of the practices integrate so well together.
There are many, many benefits of starting a mindful journaling practice and I’ll highlight a few of them here.
1. Develop a deeper understanding of yourself by developing self-awareness
There have been many times when I’ve been feeling a strong emotion, written about it in my journal, read it back to myself, and developed a whole new perspective because of it. Sometimes we write down things we didn’t even know we were thinking!
I love writing in my gratitude journal at the end of the day as it helps me remember all the good things that have happened. We tend to focus on the stressful parts of our day, and it’s always helpful to gently remind ourselves that our days are filled with goodness too.
2. Journaling increases mindfulness
Engaging in a creative activity, such as journaling, helps to increase mindfulness. It helps you connect to a state of flow, where time seems to stand still and you can shut out the world.
When I do yoga I feel that connection and I love writing in my yoga journal after I practice. Spending time noticing with how my body feels after a practice, how each movement felt, helps me to begin to pay more attention to how I’m feeling in general. Give it a try and see if you can notice how your mind and body connect at different times throughout the day. When you know you’ll be writing your experience down afterwards, you tend to notice and pay more attention, for example, to how your feet feel on your mat or where you place your hands in downward facing dog. How do your shoulders feel? What about your hips?
You don’t have to write in your journal every day, but the more often that you do, the more inspiration and clarity you’ll get. You’ll be surprised how many “aha!” moments you’ll have.
3. Journaling allows you to release emotions
If you’re angry, sad or worried, writing your feelings down will help to release your emotions. It’s particularly powerful if you move your body (i.e., walking or yoga) and then do some writing. Don’t worry about spelling or grammar or how your words look on the page. Just write it out.
Here are some ideas to get you started with journaling:
All you need is a pen and some paper to start writing. You can choose a pretty journal or a plain notebook. It can be lined or unlined. Find a pen that feels nice to write with. You’re all set!
You can have one journal or notebook or several (like me). You can include stickers or pictures, use markers or pencil crayons, or not. There are absolutely no rules.
Leave your journal, pen and any other supplies in an easily accessible place where you are likely to pick them up.
Turn it into a daily ritual and include a cup of tea, a scented candle, and some soothing music.
Writing ideas:
Write down 5 things you are grateful for. Each one can be one word or a paragraph with a full description. Or simply write down one intention for the day. It can be one word if you feel you don’t have time.
If you’re trying out some yoga journaling, then write about your practice. How did your body feel in each pose? What was your favourite pose? How was your breath during practice? How did you feel before your practice? What about after?
Stream of consciousness writing. Sit down and write anything that comes to your mind. Write constantly without lifting your pen off the paper until you’ve filled a page.
Write a letter to yourself, a friend, a colleague or even a pet! You don’t have to send the letter, just write down your feelings.
Have fun with a creative journal. Play with stickers, markers and washi tape (my new favourite obsession). It reduces stress, increases mindfulness and it’s fun!
Just remember, that with mindful journaling there are NO RULES. You can do whatever you want. Play, create and above all have some fun!
Happy journaling!
I’d love to hear from you so please send any comments or questions to me at sharon@sharonashtonmindfulyoga.com. Feel free to share this blog post with anyone else who may be interested.
You are also invited to join my free Facebook group The Journey Within Mindful Yoga and Life Change Community here where we can connect to share resources and short mindful yoga and meditation practices:
Download your free Build Your Resilience Toolkit here: