Preparation and Priming for guided journalling
Hi, I’m Popi from Wellness Arts.
I would like to introduce you to the power of reflective journaling in preparation for effective life planning. To get the most out of this process, the first step is to prime yourself.
What is preparation and priming?
Priming is a practice that prepares you for the task ahead. In this instance, we are priming your body and mind for the reflection and planning that you will be doing as you work through your guided journal. You will learn how to centre your focus and create some space each time you sit down to journal.
In the first preparation session, we are making time and space for reflection. The aim of this examination is to understand or make meaning of the past. Really taking the time now to pause and absorb fully the lessons of the past.
For me, when I am able to be still and cast my mind over the events of the past when I am not emotionally overwhelmed by them, I can see them much more objectively. I started to make connections between things that have happened in the past that were seemingly disconnected because of the distance of time between each event. I was labelled a daydreamer on most of my primary school reports. They made it feel Ike a weakness, and perhaps it was at the time in the context of a mainstream school classroom, but now I think it is where my creative mind has an unbounded canvas in which to play, explore and make sense of experiences. Whenever I begin musing, it feels like a wild magic carpet ride. Floating above random scenes and themes that arise in my mind’s eye, flitting from one to the next, time travelling through distant events that often merge and link together. Observing the threads of commonality between the things that people have said, situations that have occurred and the feelings that arise.
Some of these mind travels feel like being lost in a thick, dark forest. Recalling the challenging times from the past can be emotionally painful, and I used to find so many ways to avoid facing them. However, I discovered that when I visit these with an open heart and mind, something quite magical happens. I started to understand what parts of me were fortified and strengthened because of these experiences. Things like my drive and determination or my ability to see the good in people. I begin to uncover the immense resourcefulness that is available within and around me.
Sometimes the exploration brings up immense pain or a feeling of awe and gratitude. This is the time when I can fully connect to my inner needs, desires, inspiration and passion. Even if the feelings become intense, like crashing, relentless waves in a rough sea, I know that I am in control in this moment of reflection. I am safe right here and now to explore. I can dip into the depths of the hurt to dig out those long-held shadows to release them through tears, movement, sound, words, art and any other form of expression I choose. I know that I need to release them regularly in order to be able to get on with living a meaningful and peaceful life. If it becomes overwhelming, I can retreat back to the safety of the shallows to self-soothe and process what I just witnessed. In this dreaming space, the real understanding begins to take shape.
Writing down or drawing the experience of this daydream helps to consolidate the messages and learnings that I want to remember. This is what you will be exploring as you dip your toe into the reflective pool of questions in your journal. You may notice words, images, mind maps, music, colours, movement, and sensations that arise. Each or all of these experiences make your reflection practice yours. Yours to explore. Each time you may go deeper. Deeper into that awakening dream state to explore, play and evolve.
I recall my very first Kahuna massage, a Hawaiian healing practice that is deeply relaxing and meditative and can release stuck energy in the form of pain or trapped emotions. At least, that was my experience. I remember that my masseuse Maria had a beautiful, calming energy that felt so warm and welcoming, like a motherly love. The massage space was situated above my very first yoga studio, which made me feel safe and able to fully let go and immerse all of my senses in the experience.
Having a safe space is crucial to being able to explore your mind and start to find the knowing that resides deep within you..
Before she began, Maria asked me to set an intention for the session. I chose to allow emotional healing and to just experience whatever I was meant to know. This session was 90 minutes long, which she informed me is a bare minimum time frame for this type of massage. Time allows the body to begin to open up, allow the healing and let go of what needs to be released. She used long, sweeping strokes with her hands and arms along the full length of my body, and she took long swishing breaths that sounded like the ocean. This reminded me to breathe more deeply. The music was Ho’opoponono (a traditional Hawaiian practice of forgiveness and reconciliation) and other relaxing songs with words that seemed to speak directly into my heart and soul.
Setting your intention for practice and giving yourself the time you need to explore will allow you to go deeper and get more out of the reflection. Breathing deeply settles the nervous system, and music creates an atmosphere that allows for immersion into the practice.
My body was relaxing, and my mind began to time travel. I allowed it to drift as it moved through the usual memories of the past and stories of distress in my mind. Maria was there, coaxing out the images and thoughts with her nurturing hands. Something different happened this time as the stories revisited my head and body. I began to see, feel and experience the memories differently this time.
Perhaps my body was not able to follow the usual pattern of stress that it does when they usually visit at night or when I am alone with them. It seemed like the difficult thoughts and beliefs that I had been gripping onto were being bathed in light, and I was able to see them as somehow separate from me. I could experience them with a different feeling in my body. It felt like my body was experiencing an infusion of love, and guess what? This started to reshape dark my thoughts and beliefs and provide some release from the unhelpful broken record of thoughts in my head.
Preparing your body and priming your emotions and mind with elevated emotions will allow you to explore old thought patterns from a different vantage point. This can reshape and reconsolidate the memory when it gets re-stored so that it does not keep hitting you in the same old sore spots over and over again.
I suddenly had an understanding of what was happening in my life at the time, like all of the jigsaw puzzle pieces were coming together. I felt so much love exuding from every part of my being that I could see all of the characters in my story for what they truly were, and all I had was compassion and love for everyone and everything. It was a massive shift in perspective. I released tears and laughter and sounds of pain and bliss all at once.
Allowing emotions to bubble up and release is part of letting go of the hurt and claiming back your power. Like a tree lets go of old brown leaves to make way for fresh green leaves to sprout, you are reflecting, priming and preparing for new growth.
When I finally emerged from this transcendental state and went downstairs, my first yoga teacher Anna Jukic happened to be there with an expression of anticipation. “Well”, she said, “how was it?” All I could do was burst into tears and fall into her open arms. She warmly embraced me and reassured me that this is her experience every time with Kahuna massage. What an emotional release that was. What a revelation. I had to go home straight away and draw a mind map of what I needed to do to keep myself strong enough to get through that time. I knew it would be lost and forgotten if I didn’t put it on paper.
Writing or drawing your reflections is an important part of processing the past and consolidating the lessons.
Those years were the darkest time of my life. Even though I had been practising psychology for ten years before that, I realised that there was so much more to explore that was available through deep contemplation and the release of the shadows to make way for the light. The guided journalling I did, along with a lot of self-care, support, mindset and meditation, not only got me through but made me wiser, kinder and stronger. This was the gift that came out of that time of inner exploration, and this is what I am sharing with you now as my purpose and passion.
How to prepare and prime for journal writing:
- Find a time that you will not be disturbed for at least an hour or two.
- Set the scene with whatever makes you feel safe and comfortable.
- Get cosy in a chair on a bunch of cushions, bolsters and blankets.
- Have fresh air or your favourite scents, lighting and things around you.
- Put on music without words or natural sounds so that your mind is not distracted by the thoughts and words of others.
- Have all of your materials for writing or drawing ready.
- Move and shake your body for a few minutes to release tension and make the most of the free air available by taking big, deep, long breaths.
- Settle into your nest, close your eyes and focus on your body. Scan it for any sensations from your feet all the way up to your crown.
- Let your mind’s eye settle on any feelings of comfort, safety and calm that you can sense in your body.
- Stay there for a while, just enjoying the atmosphere and space that you have created.
Now you are primed and prepared for reflection.
Getting started on your journal:
- When you are ready, you can take your journal and start with the page titled Preparation.
- Just take your time with each question.
- Take breaks to move and stretch whenever you need to.
- If you become distracted, you can come back to it at a later time.
Tides of Change: Your Journey to a More Authentic You ?
Ready to embark on a transformative voyage of self-discovery and personal growth? Tides of Change, our undated guided journal, is your compass. This journal isn’t bound by dates; it’s ready when you are.
? Begin anytime, and make it a part of your yearly ritual for dreaming, planning, and manifesting. ?
Dive deep into your core values, needs, wants, and desires. Unearth limiting thoughts, beliefs, and unwanted patterns that no longer serve you. It’s time to set them free.
Open your heart to a life brimming with vitality and a future that’s genuinely within your reach. The power of writing down your intentions, goals, and dreams is immeasurable.
? Within these pages, you’ll find the tools to:
- Reflect on the past and draw out the lessons to inform a more authentic life
- Cultivate a self-care routine that nourishes your soul.
- Foster a growth mindset, paving the way for personal transformation.
- Clear the mental and emotional clutter, making room for fresh, empowering beliefs.
- Practice gratitude and translate it into compassionate action.
- Plan a future that is heart-centred and self-directed
- Set and eeview your monthly goals that align with your True North
Discover your guiding words and symbols for the year ahead. Use images and symbols to tap into the strength of your subconscious mind. Explore how to create your vision board, vision and mission statements, and stay on track with a monthly planner.
Ready for even more support? Visit our website at www.wellnessarts.com.au, where you’ll find a treasure trove of free resources: supporting meditations, a specially curated playlist, and extra reading material.
Start your creative journey of self-discovery and personal growth. Let the tides of change carry you towards a life that’s true to your heart and full of boundless possibilities.
Leave a Reply