Expressive Journaling

Expressive Journaling is a very intuitive and objective way of journaling.  Compared to normal journaling it’s like peeling layers of an onion  to get to a deeper place of understanding as opposed to journaling about your day or week.  The layers are snippets of whatever comes to your mind which after a slight pause will reveal the next thing and the next thing until eventually you have a fuller picture and an empty mind on that subject.

You start by writing about what has triggered you recently with facts rather than thoughts and emotions.  Then explore the other person in terms of what their anxieties and triggers and life might be.  

After that you can think back to your childhood and see if any memories arise that might be connected in some way.  Again describe in facts and not too much blame and shame. Then find where in the body you feel it and what kind of sensation it is.  Describing it on paper can often help.

The final part is the somatic practice you want to choose which should help complete the trauma loop. On this site I have shared a forgiveness guided meditation.  Forgiving ourselves for being hard on ourselves in most cases.

It’s important to go at your own pace and create a relaxing space where you can’t be disturbed. You do not need to keep the journal or share it with anyone.  Sometimes it’s helpful to throw it away.