Writing Through the Storm
The therapeutic value of expressing your thoughts and feelings through writing.
“Writing is a kind and comparatively gentle way of facing whatever it is there to be faced. You can trust it to pace itself to your needs and wants rather than to anyone else, such as a therapist. It can be private until you decide to share it.”
Gille Bolton, Therapeutic Potential of Creative Writing: Writing Myself
This weekend I’ve been involved in a two-day training as part of a certification program in yoga psychology. Its focus is on developing our knowledge and abilities as teachers and facilitators, and part of the learning process is doing our own inner work and deep exploration into our conscious and unconscious thoughts and emotions.
It’s hard, exhausting work but very worthwhile. This work involves writing and journaling exercises in addition to the physical practice of yoga.
Before going to bed last night I spent time processing what I had learned through the day by doing some writing and it reminded me of a writing assignment I did several years ago as part of a final project for one of my psychology courses at university. I wrote about the benefits of therapeutic writing with a particular focus on women in midlife. I theorized that although there are many stressors and challenges as we navigate the many changes in midlife (work, family, caregiving, grief, physical health, etc.) it’s also an opportunity for personal development and enrichment. The possibilities are endless, as long as we allow room for them.
There are several different ways to express your thoughts and feelings on paper. I recommend keeping notebooks and pens (they don’t have to be fancy or expensive) in every room of your house so that they’re always readily available to jot down ideas. I also recommend that you set aside time in your day to write purposefully.
Creating ritual for your writing practice will enrich your practice tenfold. I have a writing desk (it was my grandmother’s desk) underneath the window in my bedroom that overlooks the farm land behind our home. I have all my writing materials there including notepads, journals, pens, etc. When I really want to set the mood I’ll light a candle before I start writing. Sometimes I have quiet music playing in the background. Also, before writing I always find it helpful to do a grounding or breathing exercise to increase mindfulness in the present moment.
None of that is necessary, of course. As I mentioned, all you really need is a pen and some paper. Although you can certainly type on a computer or your phone if you want, to be truly therapeutic, pen and paper is always the best. Writing by hand requires coordination between your brain and your hand and increases activity in the brain’s motor cortex. It makes the process more similar to doing meditation and increases mindfulness.
To make the most of your writing experience, here’s a progressive muscle relaxation exercise to try before you start writing. The idea is to tighten and loosen each muscle in your body one at a time and feel the tension ease out:
Progressive Muscle Relaxation Exercise
Sit comfortably in your chair (or lie down on a flat surface such as a bed or couch) and make sure your clothing is not tight or restrictive. Notice your breath flowing in and out through your nose.
Start with your right hand and make a fist, clenching tightly, then releasing your hand. Notice the feeling in your hand and forearm. Repeat with your left hand.
Progressively move through all the muscle groups in your upper arm and biceps, doing one at a time and then both.
Next, move through your shoulders, neck , head and facial muscles.
Once the upper body has been tensed and relaxed, it’s time to move onto the lower body. The buttocks, legs, thighs, shins and feet may be tensed and relaxed individually.
Once all muscles have been relaxed, lie quietly for a few minutes and enjoy the feeling.
Writing Exercises
When you have some pent up emotions that you’d like to release, here are some therapeutic writing exercises to try:
1) Unwritten letters – If you’re having difficulty expressing your feelings to someone, write them a letter. The letter will not actually be sent, but the process of writing may make you feel better.
2) From a distance writing – Try experimenting with writing in the third person and describe the events that have taken place as if they happened to someone else.
3) Future autobiography – Write about an alternate future. Where would you like to see yourself. Be creative. Anything goes!
4) Letter from your future self – Write a letter to yourself from 5-10 years in the future. What would your future self like to say to your present self?
5) Mission statement – This is a focused statement outlining your desired life purpose. It may help you discover the next step you want to take in life. Do you have a clear sense of purpose? What do you want to achieve? Creating a mission statement may help you create a more positive outlook.
Reminder: You do not have to be “good” at writing to do start writing. It’s a practice, just like yoga. However you write is just perfect for you. Have some fun!
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 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:
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