Welcome to this five minute end of the day journaling practice.
Journaling is a great tool for clearing the mind and processing our experiences.
In this session we will introduce a five minute journaling exercise which you can use to help empty your head at the end of the day.
So gather your journal or notebook and a pen,
Get comfy and let's begin.
Take a deep breath and let it out with a sigh.
Take a moment to think back through your day and write down either in a short paragraph or in bullet points what you did today.
There's no need to elaborate,
Justify or go any deeper at the moment.
Just write down what you did and notice whether it's easy or hard for you to recall it.
Take a deep breath and let it out with a sigh.
Take a deep breath and let it out with a sigh.
Now place one hand over your heart and take another deep breath.
It's time to check in with your feelings.
Ask yourself,
How am I feeling?
Then without overthinking or editing your thoughts,
Write down your feelings in bullet points,
One bullet point per feeling.
This can be as simple as writing the single words,
Sad,
Excited,
Frustrated,
Happy.
Or you can use a sentence to give it some context.
For example,
I'm disappointed my presentation at work didn't go as planned.
Or I'm excited about seeing my best friend tomorrow.
Write as many bullet points as you need,
But keep each one short.
If you have more time following this practice,
You can dive in deeper.
But for now,
We're just acknowledging our feelings and allowing them to be here with us.
Mm hmm.
Now write down three things from today that you're grateful for.
They can be big or small.
A great cup of coffee,
A chat with a friend,
Sunny weather or something more profound.
Without overthinking,
Write down the first three things which come to mind.
If this was a really challenging day,
Keep it simple.
I breathed in and out all day really is enough.
Now put down your pen and close your journal.
Place a hand on your heart.
Take a deep breath.
And exhale.
Doing this practice on a regular basis can help us take notice of our actions,
Our feelings and the things we have to be grateful for.
Thank you for taking part.
And have a blessed rest of your day.
Or a blessed night's sleep.
Namaste.
