Dr. Jamie Pennebaker (psychology professor at University of Texas) has done extensive research about expressive writing. He investigated the conditions that help enhance the expressive writing process and found that creating a writing ritual was very beneficial.
Being focused, non-judgmental, and connected to your interior world fosters deeper writing–but it’s not a frame of mind that everyone can instantly enter. Rituals create a unique environment and/or behavior which help you quickly sink into your best journal writing mindset. The purpose of the ritual is to take you away from everyday life and create the cues which help you become relaxed, alert, and reflective.
Here are some suggestions, but just as almost everything about journal writing is individual, the ritual that you create to transition into deeper journal writing is uniquely yours. Here are some ideas:
- Play music that creates a sense of serenity.
- Meditate or pray.
- Breathe slowly and deeply and listen to your breathing.
- Find a place that is conducive for your writing and write there often.
- Drink a beverage: tea, coffee, fresh juice, a glass of wine? Spend a few minutes holding the cup, smelling the aromas of the drink, and deeply enjoy those sensations.
- Light a candle and while lighting the candle say an affirmation, a prayer, or a wish.
- Journal at approximately the same time each day or in your daily routine.
What is your journal writing ritual?
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2 Comments
I always write with a fountain pen when I write in my journal. I started doing that 25 years ago and it just feels good.
And my journals have unlined paper — I don’t want lines to determine how big or small my writing will be.
Cheryl,
Wonderful that you found what feels right for you. That’s what matters. Congrats!
Kind regards,
Ruth