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Mindful Journaling

There is a lot of joy to be found in handwriting. It’s not a lost art and has recently been gaining steam. Here is how to get started:

  1. Sit down with your journal or paper and set a timer for 15 to 20 minutes;

  2. Close your eyes and think of an intention; visualize this intention for just one minute;

  3. Open your eyes and begin writing. It does not have to be about your intention. Just write what comes to mind and let your hand and pen do the rest. No lifting the pen from the page, no stopping, even if you are writing "I don't like writing" over and over again. Just keep writing.

  4. It is easy to get lost in mindful journaling. You might think this is a bunch of useless writing or information or a waste of time. It's not though. Writing can be a powerful mindful meditation practice, helping us to integrate our active mind with the mind of meditation. By using it as a process of inquiry, it can help us track our progress in loosening attachments and states of "mind habit" even as it sharpens our ability to attend to the present moment. As little as 10 minutes of writing practice a day can reap you great benefits.

  5. Afterwards you might highlight certain cues or key words in your writings. After a couple of weeks to a month read through the words you highlighted. There might be some hidden messages for you.

So grab your notebook and set aside 15 to 20 minutes and practice mindful journaling.

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