Ways to Reflect: Journaling For Support & Joy

When we feel stressed, or stuck in the minds negativity bias, how can journaling help?

How To Support Yourself:

A 10 minute journaling practice

1. Create a space of grace. Open your journal. Breathe.

2. Can you allow yourself to surrender and bear witness to the Ego’s excellent marketing department – selling judgement, criticism, regrets and missed opportunities? Has it hooked you? Can you decide to stop buying and release it? Can you allow the negativity bias to dissipate like a cloud or steam off a tea cup?

3. At the top of a fresh journal page, write: How can I support you? Write spontaneously, answering that question for the duration. When the timer goes off, read what you wrote. Underline 1 gift in your journaling. What’s the gift?


We need not live in isolation in our heads (negativity bias or escape into screens). We can touch the soft beauty of being alive. Hold a pen. Write. Share with a trusted friend.

The poet Mary Oliver writes in her poem Wild Geese:

“You do not have to be good. You do not have to walk on your knees for a hundred miles through the desert, repenting. You only have to let the soft animal of your body love what it loves.” 

In meditation and journaling, we practice releasing the negativity bias and allowing our beingness – creativity, truth, and love – to lead the way.

Is this helpful? Leave a comment below.

Thank you,
Jennifer Schelter
PS. This is my cat, Oscar, when he was a kitten.
He still loves to sit on the desk beside me or on my journal
as I write.

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