Journaling Quest: Self-Compassion - by Henny Flynn

COURSE

Journaling Quest: Self-Compassion

With Henny Flynn

As we move together through the 14 daily journaling prompts, you'll hear and experience how journaling can help us deepen the practice of self-compassion. Throughout the course, there are tips and ideas to explore, remembering there are no 'rules' here. The invitation is to take on what feels most useful to you... and see how it is to respond to each day's prompt, deepening your self-compassion as you go. And self-compassion benefits every part of our life. It helps us feel calmer, clearer and more confident. When we create this foundation, there can be a sense of ease in the way we experience the world, that also enables us to feel greater compassion for others. In the course, we'll also address the truth that journaling (like any practice) can feel complex at times. We may sense resistance to the process, judgement about what we think or write, anxiety about what may fall from our pen onto the page. This reflective course will help you release any constraints you may notice, and enjoy the freeing experience of Flow Journaling. Accompanying each lesson is a dedicated mindful moment. These vary each day and are all designed to help deepen self-awareness with self-compassion, ready to begin that day's journalling. Whether you've never journaled before, or whether it's a practice you return to every day, this course offers a space and time to relax into the carefully crafted daily prompts and to simply write whatever arises.

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Meet your Teacher

Henny Flynn
Hereford, UK

Henny is a self-compassion specialist who enables deep and lasting change. Through her compassion-based coaching, podcast, retreats, books, and teachings, she supports people in deepening their self-awareness with profound self-compassion. She believes every one of us holds our own answers - and uses her intuition and practical compassion to create a safe container for each person to find their own wisdom. Journaling is one of the core practices that has supported her on her own journey of change. And she sees, again and again, how it can be a powerful tool in getting beneath the hidden stories and limiting beliefs we can carry through our lives. Through building a bedrock of self-compassion it becomes possible to make deep & lasting changes in our lives - whether that's in our internal beliefs, mindset, and spiritual connection or in our habits, behaviours, work, and lifestyle.

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14 Days

2.1k students

4.9 stars

11 min / day

Love

English

Lesson 1

Flow Journaling

Today we begin with an introduction to Flow Journaling. Though there are many wonderful journaling techniques, this is the approach I favor, and the one I recommend for the course. Flow Journaling gives us an opportunity for free-flow expression, letting go of grammar, spelling, paragraphs, and sense-making. Just putting pen to paper and seeing what spills onto the page. It can include images as well as words; everything is allowed. We'll explore how long to write for, how to prepare your space, and how to keep returning to compassion as your guiding principle while you journal.

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Lesson 2

Mindful Prompts

Today we'll explore what can get in the way of journaling. And, while journaling is something we tend to do on our own, I find there’s something powerful in knowing others are writing with us, so I’ll also share my own journal entry from yesterday. These are my actual journal entries. And I am resisting the urge to edit because I want to share them in their raw form. Broken grammar, jumping thoughts, and moments of clarity - the true spirit of Flow Journaling. When we journal this way, our brain slows down – we can't write as fast as we think. And often our inner thinking or feelings are revealed and we discover a fresh insight.  Or not.  Which is ok, of course. We’re not journaling ‘for’ something. We’re simply journaling. Always without judgment. Always with compassion for whatever arises. Each day now has four parts: a reflection on an aspect of journaling, the extract from my own journal (for the previous day's prompt), a mindful moment, and today's new prompt for you to explore.

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Lesson 3

Journaling Practice

Today we dig a little deeper into some of the feelings that can arise when we journal. We might think or feel that it’s something we ‘should’ do but rarely if ever pick up our pen. We might have a sense of ‘when this... then...’. For example, 'when I have some peace and quiet, then I’ll journal' OR 'when I’m feeling calmer, then I’ll journal'. We might feel self-conscious about it, feeling it’s something others do but not really for us - perhaps unsure of what the process is unlocking inside us and a sense of discomfort at the unfamiliarity. And we'll look at what can be useful to help us overcome these (and other) barriers. Following the reflection, you'll hear an extract from my own journal (for the previous day's prompt), a mindful moment, and today's new prompt for you to explore.

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Lesson 4

The Process of Journaling

Choosing how long to write for can be a interesting part of the journaling process. Today we'll look at a couple of different approaches that you may like to experiment with. Following the reflection, you'll hear an extract from my own journal (for the previous day's prompt), a mindful moment, and today's new prompt for you to explore.

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Lesson 5

Releasing the 'Rules'

Many of us find we have learnt certain 'rules' from our care givers and educators that we find hard to let go of, as we move through our adulthood. Today we explore how it is to press up against those rules. This isn't about throwing out all the grammar and spelling we ever learnt. It's about seeing those rules through a compassionate gaze, to see what they may mean on a deeper level - and how they may be influencing how we journal. Following the reflection, you'll hear an extract from my own journal (for the previous day's prompt), a mindful moment, and today's new prompt for you to explore.

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Lesson 6

Non-attachment

Today we explore whether or not to date your journal entries. It can sound like such a small thing but you'll hear how it can make a big difference to your experience - and how it can influence your sense of self-compassion. Following the reflection, you'll hear an extract from my own journal (for the previous day's prompt), a mindful moment, and today's new prompt for you to explore.

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Lesson 7

Playful Experimentation

To build a habit, employing discipline in the beginning can be essential - but there also needs to be room for compassion. Not as a way of 'getting out of' doing something, rather as a tool to help you notice what might get in the way. Today we'll look at how journaling with compassion helps us use it as a tool for playful experimentation; where what you write about might feel like a serious thing, but your approach is light. Following the reflection, you'll hear an extract from my own journal (for the previous day's prompt), a mindful moment, and today's new prompt for you to explore.

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Lesson 8

Gratitude

Our focus today is on gratitude. And how we can use our journaling practice to help cultivate an attitude of gratitude. Following the reflection, you'll hear an extract from my own journal (for the previous day's prompt), a mindful moment, and today's new prompt for you to explore.

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Lesson 9

Creating a Channel for Change

Throughout this course we've looked at various practical 'hows' of journaling. Today we're looking at one of the ‘deeper hows’: learning to trust the process Just in the act of choosing to journal, you are creating a channel for things to begin to shift We can’t always see what’s happening - and in the moment it may not feel as though much is very different - but trust that deep in your subconscious, there is a process taking place Following the reflection, you'll hear an extract from my own journal (for the previous day's prompt), a mindful moment, and today's new prompt for you to explore.

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Lesson 10

Writing Without Judgement

Today we return to the idea of acceptance. Exploring how journaling - and accepting what we write, just as it is - can help us accept the whole of us too. We acknowledge how it is human to be or feel critical and how we can shift that by bringing in deeper compassion. This act of compassion can feel the LEAST familiar and the MOST rewarding aspect of FLOW Journaling - the simplicity of being with ourselves, without agenda. Following the reflection, you'll hear an extract from my own journal (for the previous day's prompt), a mindful moment, and today's new prompt for you to explore.

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Lesson 11

Taking Stock

Today we offer up a moment to take stock. With an invitation to reflect on the value of looking back at what you've written. Asking: what do you notice (with love, always with love)? We also consider how for some of us, never re-reading what we've written may feel best - remembering there is no 'one' way to journal. There are no rules! Following the reflection, you'll hear an extract from my own journal (for the previous day's prompt), a mindful moment, and today's new prompt for you to explore.

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Lesson 12

Begin Within

Just as with journaling we can explore our inner experience, and through that, create clarity and calm in our outer experience; so the loving kindness meditation, or METTA, shows us how we begin with ourselves and then extend our compassion to others. So today, we are doing something a little different. We're spending time dwelling within a METTA meditation, in order to deepen the practice and experience of journaling with compassion. Following the reflection, you'll hear an extract from my own journal (for the previous day's prompt), a mindful moment, and today's new prompt for you to explore.

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Lesson 13

A Love of Words

This day is about reflecting on your experience of writing in your life. I share some words I wrote as a very young child and how as a young child we don't write 'for a reason'. We simply enjoy the act of creativity. Following the reflection, you'll hear an extract from my own journal (for the previous day's prompt), a mindful moment, and today's new prompt for you to explore.

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Lesson 14

Time to Reflect, and Look Forward

Some final observations and reflections, with a piece of poetry written for (and inspired by) this Journaling Quest. We look at three key observations including the value of... noticing how we can carry a lot of resistance when we begin (or restart) a journaling practice, how we can feel a sense of judgement when we stop or miss a few days and how comparison can arise (eg about how or what ‘others’ write). And we see how these can be wonderful to include in our practice too. Following the reflection, you'll hear an extract from my own journal (for the previous day's prompt), a mindful moment, and today's final prompt for you to explore.

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Ask your teacher

This course includes 33 community questions and 21 audio replies from Henny Flynn. The community classroom and teacher audio replies are only available via the app.

33

4.9 (68)

Recent Reviews

Fariche

January 28, 2026

Loved it. Deepened my love and empathy for myself. Thank you

Jenny

January 14, 2026

I really enjoyed this—it's such a lovely course. Henny’s soft, gentle voice guides you smoothly through journaling with inspiring meditations and prompts. I only wish it wasn’t over; I’d love for it to go on all year, or even forever.

Christy

November 28, 2025

I had so many insights while writing in this quest. It was well worth it

Gillian

November 2, 2025

A beautiful, thoughtful and spacious introduction to flow journalling and the essential role of self-compassion in writing true to one’s own heart. I looked forward to each day’s session and will try to recreate that same kind of gentle encouragement as I continue my new journaling practice. Thank you.

Sam

June 29, 2025

Henny speaks & writes so beautifully & eloquently with care & love. She holds your hand whether you are journaling for the first time, or have come back to it, & provides a mix of inspiration & thoughtful prompts to continue with.

Nadja

April 15, 2025

Loved it and I‘m going to do it again! <3

Denise

February 18, 2025

Loved this course!

Aislynn

January 24, 2025

My Darling Teacher, Thank you for your beautiful writing and sharing your entries with the class. Thanks also for this lovely course that I just happened to complete on my 40th birthday. I am going to sit and write my letter now. Sending you love and all the joy you've given me by renewing my joy for words on the page.

Lauren

January 12, 2025

I loved this gentle introduction into journaling and the incredible guidance provided each day. I’ve learnt so much and hope to keep up the habit I have developed over the last couple of weeks. Thank you for creating something so beautiful.

Philippa

October 7, 2024

Such a beautiful course. I received so much from it; from my own insights into my own journalling practice but also from those of your own that you shared. Thank you so much 🪷🙏💗

Leana

September 6, 2024

Thank you so much for this beautiful course! I have also done your self compassion 3 day course and have grown so much these past weeks! Will keep this with me forever 💚

Jocelyne

May 15, 2024

Excellent journaling course. Thank you. I enjoyed the daily practices. 🙏❤️

Monica

May 8, 2024

Your words Henny are soothing to my soul. I have journal on and off for many years , but this course has given me so much depth, deep diving into my emotions so freely that my words just emerged into my journal. I want to thank you for sharing your knowledge , for guiding us with so much love , peace and compassion.

Natalie

April 3, 2024

This was my introduction to flow journaling. I have journaled in the past, but found this format. Very helpful. Henny’s sharing and vulnerability were very helpful and appreciated. Her emphasis on growth and self compassion is inspiring. Thank you so much.

Talli

March 15, 2024

Wonderful kind instructions were given as we were guided into our own journaling practice, this is a master class!

Ylwa-li

December 17, 2023

I have so enjoyed our mornings together. Settling in to myself and taking part in yiur wisdom and lovely voice. Thank you

Laynie

November 5, 2023

Beautiful wisdom, encouragement and space to hear and record my thoughts. Thank you so much for taking the time to create such a loving offering to all of us.

Louise

September 27, 2023

Thank you Henny. The journalling quest has been amazing, insightful and wonderful. It has come into my life at the perfect time and I am immensely grateful to you 🙏 I have made a promise to myself to continue. I will miss you, with love Louise 💝

Robin

August 23, 2023

Thank you for this beautiful course. It was soothing and supportive. I’ve done journaling, my whole life, but this was a reminder of how to free journal and it was an enjoyable course. Thank you so much for offering it. Namaste 🙏

Mariah

July 28, 2023

Lovely!

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