Mindfulness Expands the Art of Journal Writing
T. Merton, J. Kerouc, I. Progoff, J. Upton, and others have helped to expand the art or journal writing practice. This type of practice can become your mindfulness practice. You will need to write on a daily basis (even if briefly), and you will need to be highly mindful in the process.
Here is a list of suggestions that may improve your mindful journal writing practice.
- Know your intentions, be fully aware, and remain in the present moment.
- Pay attention to, concentrate on, and contemplate about your journal writing content.
- When you are essence-seeking, utilize J. Upton’s idea on the aperture of awe for inspiration.
- Appreciate your willingness to write, inspire yourself to write, be curious, and appreciate the actual act of writing.
- Sit in silence just before you begin to write about your inner personal and emotional experiences.
- Your experiences will be projected onto the pages of your journal – allow this to flow and notice!
- Take a brief mindfulness/contemplative break periodically; be with and one-with what you have written.
- You can write about readings, experiences with self and others, or ask and answer questions about life.
- Tell stories and narratives about important and less-than-important events and experiences.
- Be mindful in the entire process.
- Use all your senses and sensory recall about events and experiences.
- Witness, behold, and listen inwardly before you write. Repeat this process after you read what you have written.
- Allow the journal writing practice to be a meditation.
- Consider writing only about positive, helpful events and experiences (if that works best for you).
Hopefully these suggestions will motivate you to write more, write better, or to begin to write of you do not now do so.
By Anthony R. Quintiliani, PhD., LADC
From the Eleanor R. Liebman Center for Secular Meditation in Monkton, Vermont
Author of Mindful Happiness
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For more information refer to: Barbezat, D. P and Bush, M. (2014). Contemplative Practices in Higher Education. San Francisco, CA: Jossey-BNasss/ Wiley, pp. 110-136. See also Progoff, I. (1992). At a Journal Workshop: Writing to Access the Power of the Unconscious to Evoke Creative Ability. New York: Penguin/Putnam.