Pen, Paper and Presence
One of the most powerful awareness tools is journaling. My journaling has always been related to my spiritual practices and have been conversations with my Higher Self. My writing can include reflections on my behavior, conversations, dreams, thoughts, insights, revelations, and more.
I often like having a prompt to write with. Maybe a question to contemplate. Below are a few potential questions for contemplation:
What is the Divine whispering to me right now? What am I not seeing but is here?
Where in my life am I being invited to let go and to open to having my energy recalibrated?
What Truth is ready to be revealed to me now?
How have I experienced Grace this week?
What am I grateful for? And, how, when feeling into the gratitude do I feel?
What is wanting to emerge as the next iteration of me?
What are the miracles that have shown themselves to me in the past 24 hours?
Above are some great questions to ask ourselves as you journal
This past month I’ve added another practice to my journaling. I have been picking an Ascended Master Card, an Angel Card or a Mother Mother (her attributes) Oracle card and then reading what the individual or attribute on the card says. Then I write them a letter. For example, Archangel Haniel represents passion. So I wrote her about my passions and where they feel lacking. Then there’s Archangel Chamuel who represents work and career. So I wrote him (I don’t know if they have genders) about my future work. The most recent Mother Mary Oracle card I pulled was entitled “Our Lady of Growth Ensured” a good reminder that consciousness grows. My letter to her contemplated my spiritual growth since January and who I am becoming as I sense it.
There is no wrong way to journal. A colleague of mine draws her day and prayers. I recently took to adding stickers to pages, just because it adds texture. There are composition books, notebooks, school binders, quotes, prompts, different sizes, lined and unlined. I’ve written Julia Cameron morning pages which are for clearing my mind. I have written business ideas on pages. Prayers. And there have been times I just wrote simply one word a day.
I have to throw in some research regarding health and the impact of journaling on our multi-dimensional selves, as journaling is much more than an awareness tool:
1. Journaling Reduces Stress and Improves Emotional Health
Researcher: Dr. James Pennebaker (University of Texas at Austin)
Findings: Pennebaker's groundbreaking studies on expressive writing showed that writing about emotionally significant experiences for 15–20 minutes a day over several days improves immune function, lowers stress hormones, and enhances emotional well-being.
2. Journaling Boosts the Immune System
Study: Published in Psychosomatic Medicine
Finding: People who wrote about traumatic, stressful, or emotional events for just 20 minutes on 3–4 occasions experienced fewer illness-related visits to doctors and showed improved immune function.
3. Journaling Enhances Mental Clarity and Cognitive Function
Research: A 2018 study published in Scientific Reports
Finding: Reflective journaling activates the prefrontal cortex, the brain's center for decision-making, problem-solving, and emotional regulation.
4. Journaling Can Improve Sleep
Study: Baylor University (2018)
Finding: People who wrote a to-do list for 5 minutes before bed fell asleep faster than those who wrote about completed tasks or didn't write at all.
5. Gratitude Journaling Increases Happiness
Study: Emmons & McCullough (University of California, Davis)
Finding: Participants who kept a gratitude journal felt more optimistic, exercised more, and had fewer physical complaints than those who wrote about daily irritations.
6. Journaling Enhances Self-Compassion and Reduces Anxiety
Research: Kristin Neff (Self-Compassion Researcher, University of Texas)
Finding: Writing from a compassionate perspective—especially during difficult times—can lower anxiety and increase emotional resilience.
I choose to write in the mornings. Although with all practices we create a time and space for them in our days. You decided the when.
May you enjoy the experience of self-expression through journaling.
Blessings,
