Inner criticism is just a thought. It is a habit hard-wired through adversity and/or the brain’s propensity to grab the negative. Even as I now write, I hear the critic niggling me.

Observe it. Let it go. Talk to the critic: “No editing allowed or needed when journal writing. Journaling is free form writing whatever comes to you. (No editing on any first draft which is always messy chaos. )”

Write, write fast and fearlessly. Hear more criticism? Repeat the above steps over and over as every one facing the page must.

Being an early riser, I write at my desk while most of the world sleeps. (When my son was little I wrote after his bedtime.) Now, in the glow of a small lamp (or candlelight) I sit, write, and watch the light of a new day rise upon the ancient fir in my neighbor’s yard. A vision board I created in 2009 – still relevant to me today – hangs on my wall. Watching from the corner, a straw Guardian Angel hovers in my Sacred Space.

Also, hung upon my wall a week ago, is a Medicine Wheel I created with my New Year Intentions for 2023 click to read.

I have made the time to write daily in my journal for decades. Now, each new morning, I long for this sacred time to sit, be, reflect, and write. By making time for what we value in life - our value and love for it grows.

What do you use journal writing for? Decades ago, when I began journal writing I vented anger, blame, shame, and self loathing upon the page. I noticed this emotional writing often ramped up my emotions and volatile thoughts.

Ask yourself: Is journaling about this difficult emotion helping me to settle or adding to my distress?

When I am triggered into extreme emotions, I find it more helpful to sit, feel my feet, body, breath, notice surroundings… continually grounding myself and creating safety inside before journaling about them.

(A helpful grounding practice my husband and I begin and end our day with and do whenever stressed is Dr. Stanley’s Contact Point Exercise. It is part of the Mindfulness-based Mind Fitness Training MMFT® on-line trauma sensitive course we took. You can sign up to receive the free “contact point” audio at elizabeth-stanley.com)

Observe what ramps up distressing emotions and what helps to settle them. Then, journal those insights to anchor the learnings.

Over time, this helps us navigate difficult emotions, build safe, inner ground and heal life’s hurts.

A caveat: Of course, for many of us suffering from trauma we may need to include a professional in our healing process.

To begin, ask yourself, “Why do I want to journal?” Or “What do I hope to gain through journal writing?” Answering this question within your journal can help anchor a reason to journal.

Each day as you approach your journal remind yourself of your hope - your intention - for writing a journal and proceed without expectation.

Through this act of reverent intention toward our journal writing - we slowly live into what we hope to gain…page by page…day after day, year after year.

Read of the value of journal writing in: Gifts of Love and Gratitude - My Journal. Read how my journal helps me anchor life’s awe moments in COVID, Grace & Awe. This is how my journal helps me anchor my guidance: Still Quiet Voice Speaks.

After 50 years of journaling I see how journal writing has helped me cultivate self knowing, a deeper connection to my Guidance, anchored insights leading to my well-being and helped heal me.

Try it friend and let me know how it goes!

Before writing in my journal each morning I reread the prior entry. I highlight insights, guidance received, what helped me through difficult moments, synchronicities, joys, inspirations - anything I want to remember and anchor.

Often I create a title for that idea and write it above or in margin. If of key importance to me, I write the title on a post-it and stick it on the page for easy reference.

Also, I reread my journal weekly (my Sabbath ritual) using the same process. By reflecting and reviewing our words we are anchoring our truth, honoring ourselves…our lives…

and deepening our Wisdom and Guidance.

For me, the art of journal writing involves paying attention to serendipitous, synchronistic events, drops of grace in difficult times, moments of bliss, unusual happenings, my dreams, messages from nature, inner “pings” of truth and my Small Still Voice that whispers within.

Through practicing seeing below the surface of things and deep listening within we hone our insight, knowing and guidance (click to read more).

After a lifetime of practice, I know my guidance speaks to me in many ways if we are willing to listen.

It can seem overwhelming to write of challenging experiences and emotions in the moment. At times I have to wait a day or so before I can write about it without ramping up the painful emotions. That is OK. Listening to, and caring for yourself is key to journal writing. Try writing a prayer in your journal for help and listen for an answer. Read this article for more ideas My Best Friend and Healing Balm on how to journal difficult emotions.