Journaling for Integration
Journaling for Integration
Journaling about your intentions and following up on your progress over time is a really powerful way to stay on top of your spiritual path as you birth a new way of being in the world. It’s like an accountability buddy, who reminds you why you are doing this work in the first place and reminding you how far you have come! Sometimes it’s hard to keep track, especially when the healing journey can feel like there are so many ups and down and twists and turns along the way.
There are different modalities of journaling that you can play with to see which one fits your needs best. Each one of these has its own unique benefits.
Stream-of-consciousness journaling: This involves writing down whatever comes to mind without any filters or judgment. It can help to release pent-up emotions and gain clarity on what’s bothering you. I suggest starting a morning pages practice, where you write whatever you are thinking for three pages worth. You’ll be shocked to see how much mindless chatter disappears from your day utlizing this easy practice.
Gratitude journaling: This involves writing down things that you’re most grateful for each day. It can help to shift your focus towards the positive aspects of your life and improve your overall sense of well-being. Some people like to do this first thing in the morning to help jumpstart their day and others like to do this before they go to sleep as a reflection meditation.
Reflective journaling: This involves reflecting on a specific experience or event and writing down your thoughts and feelings about it. It can help you gain a deeper understanding of yourself and your reactions to different situations.
Art journaling: This involves using art materials, such as paint, markers, or collage, to express yourself visually. It can be a creative way to explore your emotions and feelings. It can also be an especially powerful tool to relay what you experienced in the medicine space, for sometimes there just are no words!
Bullet journaling: This involves using a system of bullet points, symbols, and lists to organize your thoughts, tasks, and goals. It can help to increase your productivity and reduce stress by providing a sense of structure and organization.
I would suggest picking one of these journaling modalities and trying to stick with it as part of your morning routine for one week. Afterwards reflect on whether that was a powerful activity for you and if it wasn’t, perhaps try another modality that is better suited for where you are at in your healing journey. By writing about your experience, identifying key insights, setting intentions, tracking progress, and reflecting regularly, my hope is that you can support your integration process and make lasting changes in your life.
