A branch of journaling, mindful writing is writing with introspection — looking inside and putting pen to paper on feelings, relationships, experiences, and thoughts — all with mindful awareness.

All you need is a notebook and pen, it’s as simple as that.

To begin mindful writing, we spend a few minutes writing about our immediate sensory experience and surroundings.

We jot down any sounds, sensations of touch (like holding a pen, or being seated, or feeling a warm), what we can see, any traceable tastes, any noticeable smells.

Writing is specific, descriptive, and done with mindful awareness.

What follows is a type of free-writing, where we respond to a prompt or allow whatever is on our mind to come to the forefront and we scribble it all down.

We don’t question it — we simply write it down.

This process might evoke strong thoughts and feelings as we retell the story of whatever is on our mind.

We might lose ourselves entirely to the conversations of the mind, to our internal dialogue. And that’s kind of the point.

We want to dive all-in, notice and note.

We want to get emotional and involved and to express whatever is going on for us. We should write freely and without judgement, accepting the truth of whatever we write, even if we feel uncomfortable, unsure, or overly excited.

When ten minutes have past — or when we have exhausted our free-writing, we pause and prepare to reflect.

The final few minutes are dedicated to reflection.

Here, we reread everything we have written. While reading, we observe the tone and emotion in our writing. We might make further written notes underneath or beside what is already written to aid our reflections.

Feel free to contact me.

There’s also a mindful writing group on Facebook, feel free to join and share your mindful writing journey with me and others.

I offer an Introduction to Mindful Writing - Free Online Course. And there’s currently a waiting list for my Signature Mindful Writing Course.

From time to time, I offer journal therapy workshop days, in-person journal therapy courses, and a select number of 1:1 journal therapy coaching spaces - please contact me for more information.

Please note: mental instability or illness — such as depression or anxiety — should be temporary. If symptoms are deep and prolonged it is important to talk to someone at home or school, or get help.

I am not a trained mental health professional. My training is specific to Ayurveda, Yoga, and Journal Therapy. I am not qualified to diagnose, treat, or support mental illness.