I can shake off everything as I write;
my sorrows disappear, my courage is reborn. 
—Anne Frank
To journal is to journey within. It is a way of expressing and releasing how we are thinking, how we are feeling, how we are praying and how we are playing. What is important shows up on the pages of our journal and it can be a powerful healing process and a great companion for any transformational experience.
Our journal reveals so much about us and what is going on inside of us. Releasing our thoughts this way allows us to process the attached emotions, while creating a sacred record of this process. We no longer have to hold this in our mind and body and this relieves our being. We can be honest in this form of sharing, tapping into our sacred truth which becomes our most powerful self-therapy.
It is like wind screen wipers for your life, clearing away that which clouds our vision.
Once you connect with your true voice you can begin to receive your most unfiltered version, your unfettered spirit.
There are no rules…and everything is free
Okay, so the books, pens, art supplies, etc will cost something, but you get the idea – all your ideas are completely free, except for the taxing rules you place on your self.
“What? I am no writer, it would be a mess, who would want to read that? I wouldn’t know what to write, or how to make it intelligent, etc, etc.”
Stop! Take a big breath in through your nose, hold it for the count of 4.
1 -2 – 3 -4,
Now let it out slowly through your mouth in a huge sigh.
Are your ready to break all the rules and gift yourself the freedom of trying something different and possibly being a bit shit at it?
The journal is by you, from you, for you. It always begins with a blank page, you are the instrument of expression – find your own way, that works for you, and the only way to do this is to try, to experiment. Release the need to get it right, first time – anytime!
Just breathe deeply and have a go.
So, journals can be physical and/or digital, written and/or spoken words, doodles, drawings, colours, paint, crayons, charcoal, biro – or all of the above as required. Maybe a tiny notebook that can be carried around, or a huge sketchbook set up in a space that you love and can get lost in. There are no limits to how many journals you can have going at any time. You can one, or many.
This is YOUR practise, to connect to and express your truth – please find a way to play and pray your own way.
It is clear and deep
As our left brain is busy with the act of writing or drawing, our right brain accesses our intuition and expresses our deeper emotions. What comes from this oneness of mind is clarity and depth, an understanding of ourselves and our life experiences at a much deeper level.
We can free journal whatever comes to mind, or we can hone and explore something in particular that we may be struggling with, or something we are creating.
The awareness brings confidence
This exploration of our thoughts and feelings through journaling elevates our awareness and confidence. We come to know ourselves better and grow more secure with how we think, feel, and act and express in the world. This brings more confidence to our daily experience in, and of, the world. And it just feels better.
Journal writing, when it becomes a ritual for transformation, is not only life-changing but life-expanding.
—
We don’t hold on to stress
A practice of journaling is a sacred conversation with yourself that energetically mimics talking to a trusted therapist or a dear friend. Rather than becoming anxious and carrying stress, those feelings can be instantly expressed and released onto the paper.
You can get in the habit of starting each journal session by writing an introduction like, “With each word I write, I become more present with my self.
With each word I write, I connect deeper into my sacred truth.
I am ready to express and release whatever comes through for my highest good.”
This simple ritual brings you into the present with your process and sets a clear intention that you are ready to connect and express in this moment.
With daily practice, this will become a beloved time you spend with your self, an excellent rhythm of self-care.
We create
Our journals can become a powerful tool in the process of manifesting our desires, playing with ideas and concepts, creating solutions and strategies.
Seeing the blank page as representing infinite possibility. Lose any judgement or expectation on what you express and allow it to be a playground where anything and everything is possible, it all ideas, nothing is wrong or right, just pour out whatever presents itself.
Through writing and brainstorming, we can give form to something that has no form and is yet to be created.
In brainstorming, there are no rules…and everything is free.
This is a holistic full-body workout
Everything improves with practice and daily journal writing is a rigorous workout for your body, mind and spirit. Holding your attention and staying present with this process can be intense, treat it like any exercise, stretch beforehand, prepare a cuppa and a snack. Set intention to go all in, to be completely immersed.
Each session of journaling reinforces and strengthens the pathways you are building to become more connected, in flow with your thoughts, feelings, and inner guidance.
The more your practice the better you will become with falling into this state of holistic expression.
We integrate
Before, during, and after a consciousness-expanding experience, we can be held and supported by our journal.
Everyone deals with life-changing experiences throughout their life, it is unavoidable. By choice or by divine intervention, things will happen that tear back the veil, show us profound truths, shake us to our core and challenge our beliefs.
We can use our sacred journaling practice to support us in integrating and embodying these profound experiences into our everyday lives. As we connect and express, release and rebirth through our journals, we can reflect and draw meaning from our experience, supporting us make sense of it. To accept what is and take a step forward, following our own inner guidance.
By making this sacred record of our experience, we preserve it, giving a revered home for our memories—both cherished and challenging.
Preserve your memories, keep them well,
what you forget you can never retell.
—Louisa May Alcott
HOW TO GET STARTED
Gather a sacred journal and scribing tools, colours, paints, however you express. You can use a virtual journal if that is your way—personally I find magic in the physical act of writing and illustrating.
Create a little ceremony to open this ritual, can be as simple as a reciting a mantra like “I am ready to connect and express.” It can be lighting candles, smudging and beating a drum. You might like to create a playlist that helps you to fall in the process, and to keep time. Every time can be different, do as you require.
Set a time to journal each day and allow an amount of time for the practice. That said, be mindful to try not to beat your self up if you cannot make your journaling session or journal for the full time you usually do. This practice is about flow, the better we get, the more easily we can drop into flow with it and out again.
Also be mindful of what comes up for you when you can’t make your practice, for whatever the reason, these thoughts and feeling may be exactly what you need to lean into, take notice and journal about it 😉
As you open the page, open your heart, open your mind, open to the possibilities. Allow a spirit of nonjudgement, of acceptance, into this practice and enjoy the flow and clarity that comes from this. Give yourself permission to accept whatever is revealed, the beauty in the perfectly imperfect. Let yourself express purely however it comes out. Describe experiences and feelings in great detail, and from this you will draw meaning.
Begin.
A great way to start is to spend a few minutes each morning writing before starting your day. Journal about your dreamtime and how you feel. You can create a powerful daily rhythm by also journaling at the end of the day – write about your day and your experiences and write down any questions for your dreamtime.
Some ideas to get started
I am grateful because…
This can be a beautiful way to start any journaling session. It will elevate your being, as you list what you are grateful for and how these things enhance your life. Set your self a challenge to do this for a 21 day period, start with 3 things you are grateful for and add another thing each day. I bet you will end up with a very long list once you ignore the ‘how many’ rule!
I am attending to my healing by…
If your intention is for healing, you might ask yourself,
At the beginning of the day
“How can attend to my healing today?”
“How can I nourish and nurture my self today?”
and/or, at the end of the day
“How have I attended to my healing today?”
“How did I nourish and nurture my self today?”
My life-changing experience…
What was positive? What was challenging?
What are you feeling?
Describe any imagery or visions – what stands out? What resonates?
Is there anything you feel encouraged to shift/change?
How can I lean into this shift/change?
What is holding me back from this shift/change?
What did you learn about how you relate?
Who do I become when I don’t get what I want?
Who do I wish to be in every moment?
I believe…
If your intention is to explore your inner foundations then use your journal to list out what you see as your strengths, your core beliefs, what you value, what you are looking to transform, and what gets in the way.
Do the listing process one day, then reflect and dive into each list to deepen your understanding of why you value, believe, desire, etc, by asking,
Why are they important to you?
Are they really yours? Where do they come from?
What examples can you record of where they influence your daily life – for better or for worse?
Once you have this, you can work on a new page and decide which things still align for you and you wish to keep in your foundations and which no longer serve and you are ready to thank for their service and release.
I desire…
You can explore your wishes, your hearts desires. Where would you rather be? What is your favourite season and why? If you could go anywhere, where would you go and why?
This is where your journal becomes the cookbook for your vision board, all the ingredients coming through each day, so you can look over your record and find the pieces that make up everything you need to focus on manifesting a particular dream.
This is also a great way to see how something may not align, may not really be what you desire and the process allows you to keep tweaking and working on it before you commit to any action.
Dear me…
Write a letter to your self about why you love your life. Write about what makes you unique, your personal perspective and how it enhances your life, your goals, your favourite things, your perfect day.
Another interesting process is to write to your self as If you were a flower, or plant, insect, or an animal. How is your life and what is unique and amazing about it?
May your journal become your best friend.
A dear friend that always listens with reverence and acceptance.
A loving friend whom you feel safe to share anything with.
#nofilter
Write what disturbs you, what you fear, what you have not been willing to speak about. Be willing to be split open.
—Natalie Goldberg
In loving service 
