Monday, November 26, 2012

Journaling Ideas

Journaling on vacation
Journaling on vacation (Photo credit: cheerytomato)
by Adela Rubio

Identify the most important things that ever happened to you from as far back as you can remember. Transport yourself to that moment in time and recall how these incidents felt. Record the minutest details.

  • Write about food - the taste, memories, or experiences associated with it.

  • Write an Alpha poem. Pick a subject - such as a feeling, mood, an issue, task, a person, an event, or a check-in (what's going on right now or what you want). Write a poem about your subject in which each successive line begins with the next letter of the alphabet. Can make exceptions for hard letters. Kathleen Adams, MA of the Center for Journal therapy in Colorado.

  • Create lists - to do, dreams, gratitude, feelings, values, gifts/strengths, things that make you happy, events that have changed your life.

  • Begin with "I remember." If you get stuck just repeat the phrase "I remember" again and keep going.

  • Write about something that you are passionate about. You'll know you've hit on something when you could go on writing forever.

  • Write from a favorite quote. Allow the quote to spark the first thought that enters your mind and start writing.

  • Write a letter expressing what you honestly feel to a person, an event or a current challenge in your life. Dialogue through the letter and see what surprising insights appear on the page.

  • Writing from pictures. Pull out your family album and select a picture that is calling to you. Look at the picture for one minute. Close your eyes and take three deep breaths inhaling the image of the picture into your heart. Allow the flow of breath to release whatever message is contained in the picture. Open your eyes and free flow write for a few minutes or longer.

  • Life Story - write about the major turning points in your life and what they've made possible for you - what lessons and awareness have you gleaned from them. Include the 'good' and the 'bad stuff' and notice how it has ALL served you.

  • Mind map clustering - draw a circle with the main issue on the middle of the page, draw out from the center, encapsulating your thoughts off the main circle. Use different shapes, lines, colored pens/pencils, draw images that pop up for you. Unleash the artist, especially if you've had no formal training.

  • Collage journaling - take a large cardboard sheet and journal by writing and using images cut from magazines. You can focus around a specific topic - like relationships, abundance, nurturing, health, etc.

  • Free write - my personal favorite. You can start with writing about your day and what it feels like or with whatever thought is most present in your mind. This can initially start off as a mind dump but can turn up some very insightful gems. Just play and wander aimlessly, allow yourself to outpour - even the nonsense and silly thoughts that come out are a way of creating space for what really is wanting to surface.

  • Visual journaling - for those that feel more at home with drawing and the abstract. Sometimes words aren't the medium to express the inexpressable. Allow yourself to doodle and draw and let whatever images want to surface to find their way onto the page. You do not have to be an artist for this one. You just have to unleash the part of you that wants to express without words. Visual journaling has its roots in the early work of Carl Jung, who practiced creating images in his journal every day. He would begin by making small circular drawings in his notebook, which to him seemed to correspond to how he was feeling at that moment. Jung believed these images rose spontaneously out of his instinctual inner world as sacred symbols, to lead him to the voice of his higher self. Fascinated by the results our clients obtained when they drew images of how their emotional reactions felt inside their bodies, we began researching exactly how imagery is perceived by the body and mind. That's when we discovered the extensive work that had been done in the areas of sense perception, split-brain functioning, and body-mind thought transmission. Imagery is the body-mind's first or primary means of inner communication.

Adela Rubio is a Joint Venture Strategist who helps coaches and creatives share their message and build their tribe using engaging listbuilding strategies. She is an expert at creating experiential online virtual events that position you to free your Unique Essence, share your Authentic Message and power boost your reach with Joint Ventures. Let Adela teach you how powerful partnerships can be.

Download Adela's free audio "Creating Powerful Partnerships" at today!

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