According to Dr. Fed Luskin at Stanford University, the average person has over 60,000 thoughts a day. Of those 60,000, 90% of them are repetitive. More often than not, these repetitive thoughts are rooted in avidya (ignorance / clouded perception) of asmita (egoism), raga (attachment), dvesa (aversion) and abhinivesa (fear). And they reveal samskaras (habits) that are not in our highest interest.
All suffering begins in the mind and…so does all healing. Journaling is a tool that helps you sift and sort through the FACTS – THOUGHTS – AND FEELINGS, to understand your suffering, and begin to make positive changes.
I think most people on the journey to self-awareness, conceptually understand the importance journaling. And yet, so many people resist this insightful practice.
Here are some simple steps to help you begin the process of journaling:
— Get a nice journal and a great pen. I personally like a larger journal (9 x 12) that lays flat to make the writing easier.
— Pick a sacred time each day you will journal. I use the word sacred because that’s what this is. It is a devotional time for you every day to process through things that are creating thought loops and habit patterns that do not serve you, and to create using your thoughts, feelings and vibrational energy born of light and love.
— Select a place in your home that is serene and offers solitude to journal. This is super important. You don’t want a journal in the kitchen where all the dishes are left from the night before or place where all the kids’ toys are cluttered about.
— Let your partner, children and roommates know that this is a practice you are cultivating. This lets them know that this is a special time for you. It establishes and honors a boundary for your personal growth and your needs.
— Set a timer and begin. I suggest at least 15 minutes each day. There are so many ways to go about this. And, I will share some specific journaling prompts to help you at a later date. But for now, just write whatever pops into your mind without censoring any thoughts. If your to do list pops in, it’s OK. Put a little box on the side and write down any to dos that pop in, and then go back to listening and writing. Ask yourself questions like: “What do I need to know today?” Then sit in silence and write whatever comes up, whatever is speaking to your heart.
Practice
here are three journaling practices that may help you uncover unconscious habituation and rewire your beautiful mind for help you move towards your highest self.
The 5 Starter Questions:
— What is my greatest struggle in life right now and why is it so difficult?
— What am I really afraid of and why?
— What aspect of myself do I dislike and need to accept, and how am I going to do that?
— What is the blessing that has come from this struggle?
— What two actions or practices can I embrace today to through this struggle?
Boundaries (Building bridges to let the right things in) – Questioning, Reflecting and Answering:
— What do I need in my life right now? What will restore balance and equanimity?
— What boundary do I need to create and uphold that will lead me to what I need?
— Why do I have to uphold that boundary? What is it costing me?
— What two steps (actions) can I take right now to establish and honor those boundaries?
Five Elements to Happiness SPIRE Check-In:
— S = Spiritual Wellness: Connection to something greater than ourselves. It involves seeking meaning and purpose in life, exploring one’s values and beliefs, and engaging in practices that nurture the spirit.
— P = Physical Wellness: Practices that promote a healthy lifestyle, such as regular exercise, yoga, nutritious eating habits, and sufficient rest are the bedrock of this aspect of happiness.
— I = Intellectual Wellness: Nourishing our mind to enliven our lives. It’s about learning, being curious and breaking out of old habits to stimulate mental activity.
— R = Relational Wellness: Quality time with loved ones, family and friends.
— E = Emotional Wellness: Emotional wellbeing encompasses understanding and managing our emotions effectively. It involves developing emotional intelligence, cultivating positive emotions, and coping with stress and adversity.
Simply take a few moments each day to check in with how you feel in each of these wellness categories. Then ask yourself: What do I need to do today to improve in one or more of these areas of my life. Then create a plan and just do it. You will totally thank yourself.
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About Susan Smith:
Susan founded One Yoga, a Registered Yoga School dedicated to improving the quality of life through an in-depth personal approach to yoga and spiritual awareness. Susan is a Master Yoga Teacher, Reiki Master, Spiritual Guide, and author of “The Power of Yoga”; she offers over 30 years of education and experience in health, wellness, energy healing, Ayurveda, yoga, mindfulness, chakra clearing and spiritual awakening. She is passionate about sharing this profound wisdom with the world. She has her advanced master’s degree in Health Care Administration, Academic Holism, a master’s degree in Yoga, and an ERYT-500, Yoga Alliance.
Learn more about Susan and One Yoga: 1-yoga.com