***There's Magic In Jou al Writing!

Jou
al writing is one of the most powerful tools for self-growth and enriching your life. The benefits are almost too many to mention. For starters, when you write down your words, you can see what you are thinking and work with your thoughts in a new way. Writing can give voice to intense emotions, help release pain, and allow you to feel better. You can clear confusion, grasp valuable insights, and find new solutions to your own problems. In addition, you can uncover the bigger picture of your life and reach new heights in self-empowerment.

Many years ago, I knew it was time to start a jou
al. I was so carefully locked up within myself that I didn't know where to begin. "What will I write? Where do I start? What do I say? What if someone reads what I wrote?" I believed that writing would risk exposure and therefore it was difficult to write anything of significance. Yet something interesting began to happen. After writing off and on for about three years, I noticed some important things about myself.

First, I noticed what I called a "watcher" who was always with me when I was writing. This "watcher" carefully monitored my writing to prevent emotion, passion, or truth escape onto the pages of my expression. I had never really noticed before that I kept so many of my own truths bottled up inside. I had never noticed how guarded and hidden I kept myself.

I also noticed that although the words were different, the story I was writing about myself was essentially the same. It was like an old tape repeating over and over and over again. I realized that it had been important for me to write my story, and to see it from many different angles. Writing allowed me to give my pain and suffering a voice, substance, validity, and form. As time went on, I was able to give deeply buried emotions an avenue of expression. Because I allowed myself to see the same story repeatedly, it eventually got dull. Self-expression and my eventual boredom of the story allowed forward movement. Without seeing something consciously, we can live in our story forever without ever getting bored.

Following the inner urge to write, although it was difficult, allowed many other dreams to be born. I did not know so many years ago that my spirit longed to write, express itself, and share itself with the world. I didn't know then that I would one day become an author. I only knew that since writing a jou
al was almost impossible, it was a clear sign that this was an area needing exploration.

I started my jou
al writing adventure being very quiet, small, and hidden. As I began to unlock my self-imposed expression prison, my writing courage increased. Sometimes I wrote for weeks on end, other times I wrote nothing for months on end. Overall, I continued. It took years to open the doorway to being consciously present with my inner world, but it was time well spent. Year after year following through writing in my jou
als became the gateway for my soul.

Writing may also be the entrance that unleashes your unique, passionate, self-expressive self. There is no wrong way to jou
al. You write what you want, when you want to, the way you want. In addition, there are no rules to jou
al writing. However, if you are having some resistance or experiencing jou
al block, read on to find a few tips for getting started.

Suggestions for Jou
al Writingn

1. Create an Environment
Think about the kind of environment that will best suit and support your writing. Would a brightly lit room filled with sunlight be preferable, or a room softly lit by candles? Do you write best in a quiet space, sitting in your most comfortable chair, listening to relaxing music, and sipping a cup of hot camomile tea? Or are you the kind of person who does your best thinking and writing in the noise of a crowded restaurant, bus, or shopping mall?

2. Develop a Centering Ritual
A centering ritual isn't a deeply involved practice. It's just something you do that allows you to transition from your ordinary way of thinking into a more contemplative state. Here is an example of an easy ritual. Simply take a moment and shake out your hands. Breathe deeply and exhale as you settle comfortably into your chair. Close your eyes for a moment and, imagine if you can, letting your body relax and be supported by the chair. Become aware of your body and slowly let go of some tension that you might be holding. Take another breath and begin writing.

3. Write for Yourself
Whether you're working with a therapist or on your own self-discovery jou
ey, remember that your jou
al is just that - your jou
al. It is written by you . . . for you. Write because you want to write, not because you have to. Writing is a way for you "see" who you are and how you think. It can often be the first step we take into feeling safe expressing our viewpoints into the world. You are not writing to impress anyone, even yourself. Therefore, feel free to write poorly, misspell words, be sloppy, and use bad grammar. Draw and scribble in your jou
al. Paste quotations and pictures in your jou
al. Use different colored pens or crayons. If your writing tends to be neat, safe and ordered, be silly on purpose. Allow your jou
al to be a way for you to being exploring different aspects of yourself in way that feels safe and secure for you.

4. What to Write?
There is nothing in particular that you are supposed to be writing about. Ask yourself, "What's going on within me right now? What am I feeling? What issues are up for me now? What is the most important thing going on in my life right now? What is on my mind? Is there anything that I might be interested in writing about today?" Jot down what comes to mind. You may find a list of things to jot down, or a single item. Perhaps nothing comes to mind. If you feel totally blocked, write that down. You can then start writing about how blocked you feel, how hard it is to write on the white paper, or how frustrated you are that writing is so difficult

If you are truly stumped, feel free to refer to the following list of open ended questions whenever you are blocked or having trouble deciding what to write about:

• Who am I?
• What makes you - you?
• What are my rules?
• What are my dreams?
• What am I afraid of?
• What motivates me?
• My perfect life is . . .
• I am hopeful about . . .
• I lie to myself about . . .
• What do I want for myself?
• How happy am I?
• What do I really want?
• The most important thing I can do for myself is. . . n

5. Jou
al Session Endings
Having written for a while, stop for a moment. Take a deep breath, shake out any tension in your shoulders, and close your eyes again for a moment. Get a sense of the whole topic - not the bits and pieces - and ask, "What makes this topic interesting to me? What is important that I have not said yet? What's the heart of this issue?" Wait quietly for a word, phrase, or image to arise. When if feels right, add your final thoughts.

If you have ever toyed with the idea of starting a jou
al, or you are considering doing so now, take a chance and go for it! There is no right way or wrong way to write. Who knows what wonderful adventures your jou
als may one day inspire!nn