Mindful Journaling. Transform your mind. Transform your body.

When you think of mindfulness, what do you picture?

Mindfulness is a discipline that can assist you in becoming more aware of your current ways of interacting with the world and being more present to each moment in your life.

Journaling brings you into that state of mindfulness; past frustrations and future anxieties lose their edge in the present moment. It calls a wandering mind to attention, from passivity to actively engaging with your thoughts.

Journaling can do wonders for your health, providing you with a creative, cathartic release and allowing you to rid yourself of daily stresses. It also allows you to look back on your journey to reflect on personal patterns of behaviour, growth and how you've overcome challenges that once set you back.

Journaling requires the application of the analytical, rational left side of the brain; while your left hemisphere is occupied, your right hemisphere (the creative, touchy-feely side) is given the freedom to wander and play. Allowing your creativity to flourishand expand can be cathartic and make a big difference in your daily well-being.

Writing helps your creativity flow. It helps you solve problems, track your personal patterns of behaviour, and be honest with yourself about what you're feeling in your everyday life.

Write in a notebook in order to avoid screens. Allow yourself to slow down and really immerse yourself in the creative process of journaling. Take your time to complete your thoughts and write them down on paper.

Much of mindfulness practice revolves around gratitude. Giving thanks for whatever is (rather than complaining about what is not) places us soundly in the good of our present circumstances.

Psychological strategies that may enhance feelings of gratitude:

• Journaling about things for which to be grateful • Thinking about someone for whom you are grateful • Writing/sending a letter to someone for whom you are grateful • Meditating on gratitude (present moment awareness) • Undertaking the "Count Your Blessings" exercise (at the end of the week, writing down three things for which you were grateful) • Practicing saying "thank you" in a sincere and meaningful way • Writing thank you notes

We really appreciate the importance of journaling as a therapeutic approach to depression. Putting pen to paper provides an uncensored outlet for people to write down their thoughts and feelings freely, allowing them to gain control over their emotions and perspective about their problems, and also formulate more appropriate ways to respond to the world.

Overall, journaling/expressive writing has been found to:

• Boost your mood / affect;
• Enhance your sense of well-being;
• Reduce symptoms of depression before an important event (like an exam);
• Reduce intrusion and avoidance symptoms post-trauma;
• Improve your working memory

We were first introduced to the concept of mindful journaling a few years ago by a friend; and this has proved to be a life-changing experience. We write in our journals every morning, right after waking up. You can find a consistent time each day or night so you may journal regularly.

Journaling shouldn't feel overwhelming, and our biggest advice is to start small and keep at it. Remember that your journal is not meant to be perfect. It's a personal collection of your thoughts and feelings, and shouldn't be shared with others so there is no right or wrong way to get started. All you need to do it write.

Writing in a journal deepens self-understanding and knowledge. When you face a challenge and put your thoughts and emotions down on paper, you are able to step down from them a little and see the bigger picture. You experience even greater clarity when you take the time afterward and review and reflect on what you have written. This conscious, disciplined detachment brings you valuable objectivity. Adding the concept of mindfulness to your journaling and sketching process takes this self-exploration to the next level. It brings a consistent structure and sense of calm to your self-investigation.

When you are mindfully writing, consciously choose to take slow, deep breaths and intentionally hold your focus on what you are feeling and observing in each moment. This allows you to become fully present to your own unfolding thoughts, emotions, and creative expressions. Engaging this process will also help you remain calm and focused, even to your upsetting thoughts and emotions.

In each moment, allow yourself to observe what is arising within you, consciously breathing in calm and releasing emotional tension with each "out" breath. Let your thoughts and emotions flow freely onto the pages.

During this process, if your focus wonders or seems to avoid or intellectualize a specific thought or emotion, gently shepherd your attention back to your writing and then express the experience in words or sketches. Disciplining yourself to be engaged and fully present in this way, allows your subconscious mind to surface and flow freely. Continue to write whatever naturally arises in each moment, observing without judgement as you maintain your slow, deep breath work to calm and centre you.

Resist the urge to monitor spelling, grammar or punctuation, which will also limit the free flow of writing.

When you quiet the activities of your mind and body, as mindful journaling allows, you can observe the distinct way your body communicates its needs to you, as it also complies with your requests. These physical responses are not separate from your thoughts and emotions, rather representative of different aspects of your integrated wholeness. As Dr. Pert documented in her book, Molecules of Emotion, your mind is not just in your brain, it is in every cell of your body.

Your physical body is as active a participant in each of your experiences as is your mind. Mind and body are undeniable a team. To work with one is to work with the other; balancing and healing one, is balancing and healing the other.

With love,

Sophie & Ellie x

Sources:

Positivepsychology; mindbodygreen

Baikie, K. A., & Wilhelm, K. (2005). Emotional and physical health benefits of expressive writing. Advances in Psychiatric Treatment.

Grothaus, M. (2015). Why journaling is good for your health

Pert, C. (1999) Molecules of emotions. Why you feel the way you feel.

Racey, T. (2012) Master your storms, master your life. Mindful journaling and sketching for wisdom and wellbeing

Sansone, R. & Sansone, L. (2010)Gratitude and Well Being The Benefits of Appreciation