Calming the body and mind to get the most out of journalling and therapeutic writing
You probably know by now that i’ve got a bit of an interest and passion for Journaling and therapeutic writing! They have long been recognised as powerful tools for self-reflection, emotional processing, and personal growth. To tap into their full potential, it’s really important to create a conducive environment for exploration and healing. In this article, we will explore how to prepare the body and mind for journaling and therapeutic writing, with a focus on incorporating the practice of soothing rhythm breathing to bring calmness to both body and mind.
Writing has a unique way of allowing us to access our innermost thoughts and feelings. It helps give us clarity, connect with our feelings, and navigate the complexities of life. By engaging in therapeutic writing, we can find solace, process difficult feelings and gain insights that lead to personal growth.
The reason why we need to prepare the body and mind for journalling is because it really helps to deepen the practice. it helps us to really get present and be more in the moment. The aim of journalling/therapeutic writing is to connect with thoughts and feelings. There is a risk that if we don’t prepare the body and mind then the journalling just becomes a tick box, cognitive exercise. Whilst helpful to a point, I really want you to feel the benefit, not just in your mind but also in your emotions and physiology in the body. e.g. increased calm, a dopamine hit, or just a state of more clarity.
Before you start any breathwork, get everything ready for your writing. Notebook, pen, cup of tea etc. Also, try and plan beforehand what you want your writing to focus on. If your using a template, read it beforehand so that when you’ve done the breathwork you are ready to go. We will practice this at our online journalling sessions.
Preparing the Body
Creating a comfortable and relaxed physical state is crucial before embarking on any therapeutic writing or journaling session. Let’s explore the power of soothing rhythm breathing in calming the body.
Soothing Rhythm Breathing: A Gateway to Calmness
Soothing rhythm breathing is a breathing technique designed to bring about a state of tranquillity. It was created as a tool by Professor Paul Gilbert who developed Compassion Focused Therapy. It’s very simple so just follow these steps:
1. Find a Quiet Space: Find a peaceful spot where you can sit or lie down comfortably. Ensure (if you can!) that you won’t be interrupted during your breathing practice.
2. Assume a Comfortable Posture: Whether sitting or lying down, make sure your body is at ease. Loosen any tight clothing and let go of muscular tension. Move your body and stretch if you need to.
3. Inhale Slowly and Deeply: Breathe in gently through your nose, filling your lungs with air. Feel your abdomen and chest expand as you take in the breath.
4. Exhale Gradually: Release the breath slowly and steadily through your mouth. Feel the tension leaving your body with each exhale.
5. Establish a Rhythm: Set a comfortable pace for your breathwork. Try inhaling to the count of four, holding for a moment, and then exhaling to the count of six if you can. Allow your breath to flow smoothly and effortlessly.
6. Focus on the Breath: As you breathe rhythmically, let your attention rest on the sensation of each breath. It is very likely that your mind will wanders, it’s part of being human. You’re not trying to clear the mind, that would be impossible. When you get distracted, gently guide the breath back to the present moment and the rhythmic flow of your breath.
7. Continue for a Few Minutes: Practice this soothing rhythm breathing for a few minutes, or as long as you need to feel a sense of calmness and relaxation.
Calming the Mind, Freeing the Words
As the body calms, the mind follows suit, creating an ideal space for therapeutic writing and journaling. So when you’ve finished your breathwork, start the writing process. When i’ve done writing with my clients a number of themes often come up- here are some tips to address these…
**Let Go of Judgment:** Release any expectations or judgments you may have about your writing. There’s no right or wrong way to express yourself in this space.
**Write Freely:** Allow the words to flow without censoring yourself. Write about your emotions, experiences, or any thoughts that come to mind. Therapeutic writing is about unearthing your truth. Whatever language comes to mind, just use it. It you need to swear, go for it!
**Embrace Vulnerability:** Be open to exploring deeper emotions and thoughts. Embracing vulnerability can leads to profound insights and breakthroughs in therapeutic writing.
**Reflect and Learn:** After your writing session, take a moment to resettle yourself and read back what you’ve written. See how it feels. Take a moment to reflect on what you’ve written. What insights have you gained? What emotions have surfaced? Use your writing as a tool for self-discovery and growth.
Journaling and therapeutic writing have the power to heal, empower, and transform. By preparing the body and mind with soothing rhythm breathing, we create an optimal environment for self-expression and emotional processing. As we calm the body, we invite stillness and clarity into the mind, allowing our words to flow. So, the next time you pick up your pen or open your journal, remember the preparation, it really helps to supercharge the experience of writing.
let me know how you get on in the comments below or if you have any good ideas about getting ready for journalling! I would also be grateful if you could like and share this article so we can grow this lovely community 🙂
I hope this helps,
Hannah
N:B. The content of my work in the Inner Pages is in no way meant to replace any form of therapeutic support such as therapy or coaching. It is merely an added a layer of self-development which is aimed at enhancing one’s life. Self-development is brilliant and something we can all aspire to have a go at. However, sometimes self-help isn’t enough and we may need the support of a professional. In addition, I’m afraid I cannot offer an individual advice in terms of Mental health. Please contact your local GP for any support regarding this.