Journaling: finding a safe haven in writing
How writing can be a form of meditation
Anna Valaik / Asst. A&C Editor / The USD Vista
Mikaela Foehr/The USD Vista
Starting a journal is a daunting task for many, but it’s one of the most rewarding forms of self-expression out there.
Many have a love-hate relationship with journaling and even with writing, in general. Formal schooling and academics have created unnecessary pressure and stress surrounding the act of writing.
Because all students are so busy writing essays, research papers, and lab reports, the therapeutic practice of journaling and writing for oneself doesn’t even exist in their minds anymore. This is a sad reality. In times like these, with COVID-19 and an ever-changing social and political climate, it is more important than ever to turn inward and reflect on life.
Whether you are a beginner at journaling or have been documenting your everyday life for years, here are some tips and tricks to kickstart and enjoy this incredibly important practice.
Start small.
No need to write five pages every day. Starting small helps relieve the pressure from journaling, which any beginner would appreciate.
On days where you feel less inclined to write or the last thing you want to do is pick up the journal, simply write one word to summarize the day.
Write 10 things you are grateful for or 10 things you want to work on in the following weeks. There is no pressure to write an entire novel; rather, it’s about just releasing any and all thoughts and emotions onto the page.
Work with prompts.
If you look online, you can find thousands of journal prompts to get your brain thinking. So, whenever nothing is standing out to you, take to the internet, book, or even a friend to get inspired. Some prompts include:
- When/where am I the happiest?
- Three goals I have set for myself are…
- What am I looking forward to today?
- Where do I see myself in a year?
- What advice would I give myself five years ago?
Meditate before journaling.
Oftentimes life happens so fast that we don’t have enough time to sit down with our thoughts to even process them.
Whether you plan on journaling in the morning or at night, you can work in a short meditation or prayer right before you sit to write. These quick moments of breath and calmness allow you to clear your mind and focus on how you feel presently, and how you felt throughout that day. Then, once you put pen to paper, the words present in your mind may come out a bit easier.
Photo courtesy of Unsplash
Buy a book to help you along the way.
Many books out there, nowadays speak about journaling or are meant to be used alongside a journaling practice. Here are some recommendations that may elevate your experience that much more:
- “The Five Minute Journal” — Alex Ikonn
- “52 Lists for Happiness” — Moorea Seal
- “Start Where You Are” — Meera Lee Patel
- “The Four Agreements” — Don Miguel Ruiz
- “The Daily Stoic” — Ryan Holiday
The Five Minute Journal, something I have used in my own journaling practice, made writing about my life that much easier. Everyday, the book provides you with an inspiring quote and 2-3 prompts. Then, before bed, there is a section you fill out reflecting on your day. It’s simple, to-the-point, and seamless for any writer.
Have fun with it.
Don’t feel pressure! Journaling is supposed to be an individual practice, so make it personal. It takes time and patience, which is okay. At the end of the day, journaling is supposed to be a positive experience and never cause anxiety or worry. If you don’t want to face your day, then you don’t have to. Let your journal be whatever you want it to be: a stress, emotional, or overall life release.
Journaling, or freewriting, is a beautiful practice that encourages self-expression in its truest form. Whether you think you are a writer or not, anyone can keep a personal journal where they store their thoughts and emotions. In times like this, sometimes it’s hard to make sense of what’s going on in the world. Thankfully, though, journaling gives people the opportunity to speak freely, without worries of anyone judging or seeing their inner thoughts.