Welcome.
I'm Laura Stuckel from Team SAGE,
Your guide for this journal writing meditation.
This journal writing method is called Time Capsule,
Month in Review.
It's a great way to reflect on the month just past.
A way to take in all the people,
Events,
Accomplishments,
Lessons and milestones of the past 30 days.
Time Capsule is just one of 18 writing techniques featured in Journal to the Self from Kay Adams.
The content for this meditation is presented with the permission of the Center for Journal Therapy.
When the entrance meditation is done,
I'll silently end this session so you can go right into your journal writing.
You'll probably want to write for about five minutes or so once the entrance meditation concludes.
When you finish,
Be sure to reread what you have written and write a reflection.
Tapping the wisdom within you comes from each reflection.
Perhaps an observation of a feeling or noticing any tension or maybe even some excitement or energy in your body.
Perhaps you are aware of some sort of follow up action,
Like an idea you want to explore.
You may wish to write the word reflection at the top of your page now as a reminder to conclude with a reflection write.
Let's begin.
Take a moment to get comfortable.
Shake your hands,
Roll your neck or release your shoulders as it suits you.
Now relax.
Close your eyes and take three deep,
Slow breaths on your own count.
Now take the last deep breath in and release.
Continue to relax into your body and your breathing.
Now,
Gently turn your thoughts to the past month.
Notice the emotional or feeling tone that stands out to you as you think about this period of time.
Now,
Holding that feeling tone,
Begin to reflect on the events and activities of the month.
Notice the awarenesses you came to,
The lessons that you learned,
The people who were important to you in this month.
Become aware of how you spent your money,
Your time,
Your energy,
Your gifts.
Allow your thoughts to drift freely and comfortably across this month long time span for a few moments.
If there are other feelings that come to you,
Become aware of them.
And now allow a word or phrase to come into your mind.
A word or phrase that best describes this past month as a whole.
Keeping that word in mind to help you focus,
Supplement it with your recollections and feelings about this time frame.
Stay there as long as you'd like and whenever you are ready,
You can open your eyes,
Take a deep breath and begin to write a time capsule for the month just past.
