Hi,
And welcome.
Writer,
Playwright,
And longtime creativity teacher Julia Cameron has described free writing as a kind of meditation.
A way of clearing some of the noise.
And coming back into closer relationship with ourselves.
And that's really the spirit of this practice today.
We're going to use the page as a place to listen a little bit more closely.
Allowing thoughts,
Feelings,
And whatever else is present to come through with honesty and curiosity.
Before we begin writing,
Let's take a moment to arrive in our space.
And ground ourselves into the here and now.
Closing down the eyes.
Feeling the body supported by the floor or the seat beneath you.
Noticing the hands.
Lightly resting in the lap.
Or on the legs.
Gently begin bringing your attention to the breath.
Notice as it flows in and out.
And out.
In.
And out.
Trying your best not to change anything.
Simply allowing it to be exactly as it is.
As we make the transition to pen and paper.
Softly shift your focus toward your overall state.
And what's present.
In the body.
Emotionally.
And in the mind.
No need to name anything.
Simply allow yourself to be with what's already here.
In a moment,
I'll be offering a few prompts.
Take as much time as you need with each one,
Pausing the practice as needed and coming back when you feel ready to move on.
Okay,
Let's begin.
Number 1.
Very simple start.
What's here right now.
What thoughts,
Emotions.
Or sensations feel strongest or most present to you.
Where do you notice them in the body and what quality do they have?
Is there a weight?
Color,
Or temperature.
Try to stay curious about what may be asking for your attention.
Number two.
If this feeling could speak,
What would it say?
This is your opportunity to free write everything that's coming up.
Personally,
I find this exercise to be extremely cathartic.
And I find that the best approach is to release any need to edit yourself or worry about spelling or grammar or what you think you should or shouldn't feel or say out loud.
Let this be a full brain and body dump.
Number three,
Is there a story running underneath what you're feeling?
What are you telling yourself about the situation?
Is there a deeper narrative running beneath it all?
Are there assumptions or predictions or judgments taking place?
If a particular voice comes through,
Does it feel like your own?
Or one you may have absorbed somewhere along the way.
And if it doesn't feel like yours,
Can you begin to loosen your attachment to that part of the story?
Step number four.
How can you meet yourself with compassion here?
What would it look like to hold yourself lovingly in this moment?
What does this part of you need?
Not to be fixed,
But to feel acknowledged,
Supported,
Or cared for.
Take a moment to finish whatever you're writing.
And let the pen come to rest.
No need to make sense of everything that came up today.
Just take a moment to honor the fact that you made space for yourself here.
To listen,
To feel.
And to let whatever was present have a little room.
Take a slow breath in.
Offering some gratitude for your willingness to meet yourself where you are today.
And breathe out.
Softening any need to shape,
Control,
Or figure out what comes next.
One more breath in.
.
.
Honoring what's here.
And out.
