Unplugged -- A Journalling Exercise

Friday, December 17, 2010

This morning I wanted to write a post, but I couldn't think of what to say. I try not to do a lot of blah, blah, blah on here; if I don't have something worth saying, I know it's okay to say nothing.

But...and blah, blah, blah. SO, to get unplugged, as it were, I started some free-flow writing, also called "stream of consciousness" writing. I've used and recommended this technique many times over the years.

In free-flow writing, you put pen to paper or fingers to keyboard and just start writing. You don't stop and fix mistakes or try to think of how to say something. You just write whatever comes to mind or heart, without letting the pen/fingers stop.

This simple writing technique clears away confusion and blockages so that clearer thoughts and feelings can surface. Here's what I free-flowed to get started on this post:

I can't seem to zero in on something to write today, but I want to write something, so I'm just going to get started and see what happens and maybe an idea will come to me as i get going even though it seems to be drivel, but now i'm getting an idea to write about a journalling exercise. Ahaaaaa! Got it.

And Bob's your uncle.

Free-flow writing is a useful device any time you feel stuck. Don't know what to write for a school paper? Start with free-flow writing. Can't figure out what you want in a troubled relationship? Free-flow. Just feeling lousy and don't know what's wrong? Set pen to paper and let the words flow until the stuck feeling passes into clarity and you get the Ahaaa! feeling I got at the end of my little free-flow above.

There are only two "rules" for stream of consciousness writing:

1. Don't plan.
2. Once you start writing, don't stop until you feel clearer.

This can take a few lines or several pages. Don't stop to fix mistakes. Don't worry about wording. Just write, write, write. It's amazing how well free-flow works to help us find the answers we already carry within.

Try free-flow. Get unplugged.

I Choose... - a journal exercise

Wednesday, March 10, 2010

This journal exercise comes from both my own experience and from the book Developing Intuition by Shakti Gawain. About ten years ago I went away by myself for a weekend of R & R. While there, I read and rested a lot, and I wrote. One of the questions I asked myself was, "What do I really want?" With many open pages and hours before me, I started to write. I enjoyed the writing and the whole weekend.

Then about five years later, I happened upon that old notebook and began to thumb through it, reading snippets here and there. And then I came to The Page, the one I'd written on my solo weekend years before. Virtually everything I had written about what I wanted for my relationships, my personal time and my work had come, or was coming, to fruition. I was stunned to realize I was living out what I'd written that weekend.

That experience taught me a lot about my ability to make decisions and then make those decisions come to be. I have since learned that everybody has the same ability to make decisions and make them come to be. Since that first experience, I've more consciously made decisions about what I choose, and many of them have come to fruition. I know others who've done the same. So, give this a shot. Grab a notebook or journal and write about what...

I Choose

Find a quiet place where you can focus for a while -- an hour or so, depending. Try to leave the time open-ended if you can. Ask yourself what you really, really want or want to do. Be specific. (One thing I wrote was "I want to write for a living not just a hobby.") Then -- and this is important -- feel that thing you want. Describe it.

Write about what that dream-plan will look like. What will it feel like physically and emotionally? How will it smell or taste or sound? Immerse yourself in these sensations as you muse and write. If you aren't sure, just imagine it the best you can. Feel it all as if it's happening right now.

Write about what will happen when you do your dream-plan. Where will you be? Who else might be there? If you imagine other people, focus on those who support your dream. Again, feel the feelings, sensations and satisfactions.

Express gratitude for your dream-plan.

As you write, you might encounter negative thoughts or feelings. You might picture other people telling you it can't be done or that you can't do it. In your mind or on your paper, thank those people for their opinions and wave goodbye to them in your imagination (you're not ending a relationship, just an imagined objection). Release them to your spiritual source or to themselves. You can smile at them, knowing your opinion matters more in this exercise.

Once you're done writing, write the date on the entry. Then in the days, weeks, months and maybe years to come, continue to invest in your dream-plan often. Re-read and re-focus on your idea. Re-feel the feelings. Enjoy the satisfactions and express your gratitude, even if you don't see any obvious evidence of it right away. Picture how it will look and be. Keep re-deciding to have or do it.

Mike Dooley, another person I've read and listened to, enlarges hugely on this brief journal exercise. He recommends creating a board or scrapbook full of pictures and words and other items that contribute to the idea you've decided about. I've done this, too, and it helps a lot.

Will you change your life utterly by doing this journal exercise? You could. Will you get everything you've ever dreamed of? Maybe. I don't know the answers to those questions, but I do know that our decisions -- and learning to believe in our decisions -- can take us places we never imagined.

Give it a shot. What do you choose?

Excuses, Excuses...?

Thursday, January 21, 2010

For some reason, I haven't been able to get anything written on this blog for the past week and a bit. Couldn't think of a topic, focused on other projects, whatever. I'm not sure. Sometimes I find it's hard to tell the difference between an excuse and a reason.

Was it reasonable to work on other writing projects so much that my committment to regularly write on my blog lapsed? Hard to say, since my committment to those other projects is strong, too. That might -- might -- count as a reason. Maybe the extra time daily tasks have taken as a result of living on crutches for the week constitutes a reason. However, because of the knee and the crutches, I've also spent a lot of time sitting...so maybe I could have gotten to the blog after all? Such a quandry. It's certain that playing those second and third games of solitaire (nearly every day) is an excuse. Okay, that was too easy.

In mulling this over, I've not only come up with a topic for today, I've also seen yet another way our upbringing, gender, culture, age and other factors affect us. Reasons and excuses are both closely tied up in what we have been taught about work and leisure, success and failure, a person's value. As life goes on, we add to those teachings or change them, but it can sometimes be hard to shake loose old ideas that don't actually work for us anymore.

So, for me? I'm deciding today to be grateful for the positive examples of encouragement, honest effort, and satisfying results with which I was raised and to add a dose of forgiveness. Then I'll try not to let this happen again, but if it does, I guess I'll have to consider writing about time management.

Mark Your Calendar -- January

January 7, 2010

In all times and in all places, humans love to mark and celebrate special times, events, people, even things. I enjoy the celebratory nature of birthdays and some holidays. Like many people, however, I'm less impressed with the commercialization of them. But as in all things, we have a choice in what we do and how we do it. To that end, (but mainly for fun) I've been compiling a list of days, weeks and months that have been marked -- by someone, at some point in time. Some of them seem like a bit of a stretch, but what the heck.

The list is extraordinarily long, so I'll only include observations that relate to this blog -- relationships, healing, growth and writing. Well, and a few others that bear repeating, such as the Oatmeal, Tea and Soup observances, which I just think are cool. Try searching the Internet for information on any that intrigue you.

For January, I've found numerous observances, including one called "International Quality of Life Month." I don't know who came up with the day or why they established it, but I think a month of appreciating one's quality of life is a great idea. My other personal favourites for January are:

• Book Blitz Month
• Be On-Purpose Month
• Celebration of Life Month
• International Creativity Month
• Get Organized Month
• National Mentoring Month
• Oatmeal Month
• National Hot Tea Month
• National Soup Month (The sponsor of this one won't come as a surprise.)

To finish off, consider observing the following at work, home and school. We're still within the boundaries of both weeks, so there's time...

• National Thank Your Customers Week, January 4-8
• Women's Self-empowerment Week, January 4-10

I've found several sources for this information. The two sources I'll mention are an American and a Canadian site, respectively:

1. "Chase's Calendar of Events today is the most comprehensive and authoritative reference available on special [world-wide] events, holidays, federal and state observances, historic anniversaries and more. Each spring, thousands of new entries are submitted to join the more than 12,000 items that make up each year's book. Each event listing (where applicable) contains contact and mailing information. There is no charge to be listed in Chase's. Each new edition appears in late September preceding the year in question."
2. Work Smart. Live Smart., a site in which Canadian "stress speaker and wellness specialist, Beverly Beuermann-King, CSP, translates current research and best practices information into a realistic, accessible and practical approach through her dynamic stress and wellness workshops, on-line stress and wellness articles, e-newsletters and media interviews."

So, take a break from the mundane. Be creative. Find and honour a mentor. Become a mentor. Empower yourself and thank your customers, right after you've fortified  yourself with porridge and a cup of something warm. Celebrate life in your own way.

Healing Actions -- an Exercise

Yesterday I posted a journalling exercise about healing attitudes. Today's exercise involves several healing actions you can take. This is not a complete list of helpful actions, just as yesterday's list of attitudes was not complete. These are starter exercises you can use at any time and to any depth you like. It might be helpful to read my post, "Keeping a Journal 101." There's no right or wrong way to keep a journal; just do whatever works for you.

Write or type your response to each of these healing actions:

• talking with someone you trust
• writing about what's going on
• digging inside yourself for questions and answers
• relaxing
• listening intuitively

Then, as with the Healing Attitudes exercise, explore one of the healing actions more fully and focus on what you can do about it today. Maintain that focus for one week, then two. If you like, give each of the other healing actions the same treatment after you're done with your first choice.

Date your entries for future encouragement. Smile. Cry. Draw. I invite you to express yourself in these simple and helpful ways.

And just for the record, it doesn't matter if you do the Healing Actions exercise before or after the Healing Attitudes exercise. They can both be helpful, so trust your gut.

The Joy of... Text

Check out my short essay on writing at this Kate Thompson Writes link or the one at the top of the page.

The Joy of... Text

The first memorable and deeply satisfying piece of writing I remember was the big school project I did on the city of Paris. I was in about Grade 4, and I saved that thing for years, through the many moves so characteristic of our unsettled family. I was especially proud of the Eiffel Tower I'd so faithfully drawn on the cover. Back then, we either drew our own cover designs or cut pictures out of magazines to announce our topics. My mother is an artist, and I guess for a few years I fancied myself one, as well, because I loved that drawing as much as I'd loved the research it introduced.

Research. I didn't know the word, really, but that's what I loved doing. I would sit in the library for hours, buried deep in the stacks of Do Not Remove Reference Books I so loved. I would yearn to be able -- just once -- to be allowed to Remove One. But I never was, and I never did. Sometimes I'd stand in front of the numerous shelves lined with several matched sets of encyclopedias. Oh, the joy, the satisfaction of all that information and all those pictures! The maps and the Flags of the World just about sent me into orbit. If I'd been either a "bad" kid or a gutsier one, I'd have torn out those flags and secreted them away in my lunch box or something. For better or worse, I was neither. Besides, there was the sacrilege of tearing a page out of a book. Nope -- just wasn't gonna happen.

Anyway, the deep pleasure of getting lost in the pages and words and smells and ideas of books has never left me. And I feel equal satisfaction from putting my own words and ideas onto the pages of my own books, articles, and stories.

So whether you've always loved to read and write, or you're just discovering a new love...keep at it. Have fun. Learn and share and stretch yourself. Reading and writing aren't the only great things in this life, but they sure are somewhere near the top. Climb up there and take a look. You might get tired or a little dizzy sometimes, but you can hack it.

Keeping a Journal 101

Writing in a journal or diary is a useful and simple way to sort through your thoughts and feelings. You can write words you would never speak. You can draw and muse and meander or record daily events and weather.

I have a friend who has written in her diary every single day since she was a girl, and she's now in her sixties. Some of her entries are very short and simple -- Storm today, for example -- while others contain significant ups and downs, emotions and ideas. While I don't come even close to that sort of constancy, my journals provide me with a welcome outlet for muddled thoughts and exploding emotions, for plans and possibilities.

In most journalling workshops I offer, some participants have never kept a journal and feel they don't know how to start. In response I quote The King in Alice in Wonderland: "Begin at the beginning and go on till you come to the end: then stop." In other words, just get started. What you need to say will come out, and you can stop when you're done. Spelling and punctuation are not important, and it doesn't matter when or where you do your writing.

So find yourself a simple spiral notebook, a beautiful hardbound journal, or a new "sheet of paper" on your computer and give it a try. I suggest you write the date at the top of each entry; it can be interesting to look back later and see what you thought or what was going on at this time in your life.

Here are two good ideas to start with if you've never journalled before or would like to get back to it:

1. Write this sentence starter and then finish it with whatever comes to mind: I have no idea what to write, so I'll write about the time somebody said to me...
2. Describe the weather at this exact moment or when you first woke up. Does the weather affect your mood or what you do?

From time to time I will offer other journalling ideas in this space. Have fun, record your life for posterity, or explore your inner workings. Your journal won't tell.