Writing as Meditation
Create a writing practice that calms your body and mind
As I’ve shared many times, I have several journals and write frequently throughout the day. This includes writing in a gratitude journal morning and evening, reflective writing after my yoga and meditation practices, general writing (to-do lists, ideas to share with you), etc.
Recently I re-discovered a meditative writing practice that I learned back in university and it has added another beautiful layer to my mindfulness and self-care routine. It’s called Proprioceptive Writing. It’s based on the book by Linda Trichter Metcalf, Ph.D., and Tobin Simon, Ph.D. called Writing the Mind Alive: The Proprioceptive Method for Finding Your Authentic Voice.
What is Proprioceptive Writing? It is a writing ritual and form of meditation where we can express our thoughts in writing and then reflect on those thoughts. We are encouraged to write what we hear ourselves saying in our heads.
“The magic that happens through a Proprioceptive Writing practice happens because of the feelings we uncover through our writing while we are completely focused on and attentive to our thoughts”
Proprioceptive Writing has many benefits and is a perfect addition to your mindfulness practices as you work through limiting beliefs, unresolved emotions and sticky thoughts. It will help you in your search for your essential self and - extra benefit - it is incredibly calming and relaxing.
You can do this writing practice any time of day and I find it particularly effective after a slow mindful yoga practice. As you move through the yoga asanas, your body/mind opens and ideas start to flow. Writing and journaling are a natural way to continue your body/mind’s self-reflection. It’s also very effective in the evening as you wind down from a busy day and want to make sense of those jumbled thoughts swirling around your mind.
Start your own Proprioceptive Writing Practice
Here are some basic guidelines to start your own practice, adapted from Writing your Mind Alive.
Materials:
Pens and paper - blank paper is recommended
Candle
Soft music
A quiet writing spot
The Practice:
Turn off all your devices (phone, computer) and allow yourself approximately 25 uninterrupted minutes to write.
Lighting a candle helps to create the container for writing as it signifies the start and finish of the process when you light it and extinguish the flame at the end.
The creators of Proprioceptive Writing (PW) recommend that you listen to Baroque music while writing. Baroque music creates sound waves that allow you to be more meditative and retrospective. (Note: In my experience, any soft classical-type music will work as well).
Just like you would in the beginning of any meditation, I recommend closing your eyes or softening your gaze, grounding yourself in your chair, and taking three deep breaths.
Start by writing down the first thing that comes to your mind. Try not to overthink it, just start writing. When you notice something interesting, stop and ask yourself the Proprioceptive Question (PQ):
“What do I mean by ________________?”.
Then answer the question and keep writing until something else interests you and ask the PQ again.
Keep writing in this way for approximately 25 minutes.
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 email with anyone else who may be interested.
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"I felt at complete ease with Sharon from our first conversation. She has a wonderful, gentle but firm way that made me focus on my thoughts / feelings so I could remove / change to move forward with a completely different feeling to what felt like obstacles. It was great having regular coaching that gently kept me accountable to actioning and moving towards my goals. Sharon has vast experience in so many areas, I felt that makes her an amazing coach.”
— Michelle Carney, East Galway, Ireland