Self-Exploration Through Journaling: Part 2
Welcome back!
In part one of this blog, I laid out some of the benefits to a regular journaling practice and why the commitment to it is so important. In part 2, I would like to go over a few of the basic things you will need and some of the nuts and bolts of how I go about my daily journal entries as well as a dash of encouragement at the end
What you will need:
A notebook is a good starting point, I think. If you feel that your journaling practice will be enhanced with an expensive, Italian leather-bound journal, then treat yo’self! Personally, I use a 99-cent single subject, college rule notebook. I find that they travel well and are very utilitarian. Next, you will need a writing tool. Do you want an expensive fountain pen or a quill and ink? Go for it! I use your basic Bic pen found on the same aisle as the single subject notebook. Again, you can get as fancy as you please. These are the basics and what you choose to use is up to you, no matter how classy or practical you wish to get.
Another thing to consider is where you will be writing. It is important to find a place where you will be undisturbed, your own personal sanctum sanctorum. At first, you might also find a timer is useful. Having a timer set for 5, 10, or 20 minutes can take a bit of pressure off you in the beginning. Setting aside a place and time each day will lend a sense of routine or, dare I say, ritual to your practice.
How to go about journaling.
I go into some details about this in Get Your Bearings, my free 7-day journaling course, but I also wanted to get into the depths a little more here. First, I may have an idea or issue from the day that has been on my mind. I will reflect on whatever it is and gather my thoughts before I begin writing. I might take a breath or two and get centered before I begin. This helps me in creating a gap in my thoughts so I can begin from a clear headspace.
Once I start, I use a style that is an unedited and brutally honest stream of consciousness. It is a straightforward and practical approach that I find works extremely well for my personality. I put pen to paper and write down all that comes up from within. I just begin by writing the thoughts that are in my head. Let’s say that the first thought I have is, “I don’t really have anything to write about today.” I write that down. If the next thought is, “I am not a writer. Why am I doing this?” Then guess what I write down? Yup, I write that thought out onto the page. By freely writing in this stream of consciousness style it allows a more open channel for what is in my head and heart to pour out onto the page.
Another very important part of this style of journaling is being brutally honest with yourself. In taking up a regular journaling practice we are taking up the noble work of self-healing and self-discovery. This journey, though rewarding, is difficult and can be made more so if we are not honest with ourselves about our thoughts, feelings, and beliefs. It’s just you and the words on the page. So, if you are lying, you are just lying to yourself. Being honest will allow for greater insight.
Brutal honesty ties in well to the next idea in this practice. This is keeping in mind that your writing is for your eyes only. Do not let anyone else read your entries, ever. This isn’t for posterity. Thinking that your grandchildren will read this will subconsciously cause you to self-edit. The self-editing will hinder honesty and not allow for the true benefits of your practice to reach you.
If you have the foreknowledge that no other soul will ever read what you write, that will allow your inner truth to be fully expressed onto the page. If it helps, you can allow yourself to burn your journal reverently and ceremoniously after you have filled it. Not only does this lend an air of a ritual release to your thoughts and emotions, but it will ease worries about someone ever reading them.
In being honest on this exploration, we can uncover some dark aspects of ourselves. These things may shock us and bring about feelings of shame. That is normal on this journey and two other important tools to use when this arises is self-compassion and nonjudgment. Try not to harshly criticize yourself when you uncover these thoughts and let yourself off the hook for having them. We face judgment and criticisms daily from ourselves, others, and society in general. Your journal is a place for you to begin to break away from those criticisms and show yourself some grace.
Another thing to consider is the time of day you write. Some people say it is best to write first thing in the morning, others say at the end of the day. Find what works for you. What I enjoy is journaling in the evening. I find this allows me to process the events of the day and my feelings about them. I can arrange my thoughts and work through any issues that may have arisen throughout the day. Be committed to a certain time, but also allow for some flexibility. If I feel the urge to write in the morning or at noon, then I will do that. I don’t like to stem the flow of what is wanting to be expressed.
Let me be clear, there are many different techniques you can try in your journaling practice. Our brains all work differently and if my style doesn’t work for you, then find what does. The important thing is to find what makes sense to you.
Get after it!
Finally, I will let you know that I believe journaling is a practice suited for everyone. The psychological benefits of this practice to your wellbeing are enormous. The firm decision to do this daily will develop self-trust and a discipline that will grow exponentially as time goes on. But, as the great LeVar Burton says “You don’t have to take my word for it.” Why not give it a try for at least a week and see what journaling does for you? Feel free to use Get Your Bearings as your starting point, or just start on your own. Either way, get after it!
