"Fill your paper with the breathings of your heart." – William Wordsworth.
For many years I have been writing morning pages, a type of free-writing or journaling. Before that, I would scribble, write poetry, and change song lyrics, which I still do now. Like most people, I had a childhood story and a difficult one. I could afford very little and needed to keep my thoughts secret, writing was free and helped me immensely, and it still does.
Morning pages were first introduced to me when I read the Artist's Way by Julie Cameron. It is best explained here by her:
The bedrock tool of a creative recovery is a daily practice called Morning Pages. Morning Pages are three pages of longhand, stream of consciousness writing, done first thing in the morning. *There is no wrong way to do Morning Pages*– they are not high art. They are not even "writing." They are about anything and everything that crosses your mind– and they are for your eyes only. Morning Pages provoke, clarify, comfort, cajole, prioritize and synchronize the day at hand. Do not over-think Morning Pages: just put three pages of anything on the page...and then do three more pages tomorrow.
Here is the 5 Step Free-writing Journaling Process:
Step 1. Arrive
Get your journal and open to a fresh page. Put the date at the top. Breathe. Settle in. Arrive fully at the moment.
Step 2. Choose
Select a transformative journaling question from the list below and write it down in your journal.
Step 3. Free-write
Set a timer for 5 or 10 minutes (or however long you want to write e.g. 3 pages ), and then engage in free-writing as you respond to the transformative journaling question of your choice.
Step 4. Reflect & Write Some More
When you are finished writing, pause and read what you just wrote. Then pick from one of the following two reflective journaling prompts and write for another 2 minutes:
What I notice about what I wrote is…. Or What I feel about what I wrote is…
Step 5. Affirm
Take a brief moment, acknowledge what you just did, and lock in the benefits and goodness of your transformative journaling practice! This is a way of affirming the time you just took for your own self-awareness, self-care and self-reflection through journaling. For example, you might say something to yourself like, "I am grateful for this time to write and reflect."
Other forms of journalling include the use of journaling prompts. Below are ten great prompts to begin your transformation through personal insight.
Journaling Questions for Cultivating Feelings of Gratitude
What do you want that you already have?
What are 5 things you are incredibly grateful for at this time in your life and why?
Journaling Questions for Making Decisions
What decision are you trying to make? Why is it important to make this decision?
What choice aligns most with your core values?
What is at stake if you don't make this decision?
Imagine you have made this decision - how will your life be different?
Journaling Questions for Health and Self-Care
What aspect of your self-care calls for more attention at this time in your life?
When do you feel most replenished or relaxed? What are you doing or not doing that help you feel this way?
How do you actively reduce stress in your life?
Journaling Questions for Mindful Living
How much of your time do you spend living in the past? In the future? In the present?
Right now, what is one thing that would make you smile (something you might hear, taste, smell, see or touch)?
You can also find free great writing and journaling resources here: https://www.skeenacoach.com/printables
Special thank you to the Coaching Tools Company for some of the content shared in this post.
Click on the image below for this free journal booklet.
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