Tag: Journaling

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Want more spirituality in your daily life? Plan time for these things

If you are ‘spiritual but not religious’, or even if you follow a distinct path, incorporating time for the following things will greatly enhance your connection to the Divine/Nature/All that Is.

Most denominations and paths have a practice or practices designed for their followers. As a practical mystic unattached to one path, it’s been a challenge to design a personal set of practices to deepen my connection to the Universe.

These are the things that I find essential to my daily practice. For each, I take as little or as much time as I feel led to do.

Make time for:

Reading Sacred books: I include the sacred books of many traditions, as well as books that explore other paths of spirituality. I may also read something like Karen Armstrong’s Twelve Steps to a Compassionate Life.

Contemplation: I think deeply about what I have read that day. What does it mean to me? Is there a message that personally resonates?

Spiritual Journaling: This is a dedicated notebook where I write about what I am reading and interact with what I am reading and learning. I may also write prayers for those I love, for healing, and sometimes for more understanding.

Prayer: This is deliberate time dedicated to communication and interaction with the Source of All that is. I may give thanks, make a request, or express my awe. In the morning, I like to step outside and give thanks for another day.

Silence: Sometimes I do breathing meditation. More often, I actively listen to and for guidance. It always comes.

Movement: I practice walking meditation, tai chi, and free dance to gratefully stay in touch with my body.

Practicing these actions every day has deepened my spiritual experience. They may do the same for you. Craft and implement your own practice. Spirituality is very personal.

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No time to journal? Try these 3 simple guides for micro-journals

You’ve heard all the arguments for the importance of journaling, but you aren’t convinced. In addition, you don’t have the time, hate to write, and/or don’t think you will have anything to say, even if you are the only one reading it.

Take heart, there are many ways of journaling. If the idea of writing three pages every morning gives you the ‘heebee jeebees’, micro-journaling may be just the thing to break that barrier. Here are 3 simple but effective ways to try.

The 4G method

The 4G stands for Grateful, Good, Glitch, and Goal. Write one word, phrase, or sentence for each of these areas. Write one thing you are grateful for, one good thing from your day, one glitch you experienced, and the goal you are focusing on.

The GLAD method

GLAD is the acronym for Grateful, Learning, Actions, and Direct Focus. In a word or two, write what you are grateful for, what you are learning, what actions you intend to take, and where you are planning to direct or focus your attention.

The +/-/next method

I heard about this method from Anne-Laure Le Conff at Ness Labs.com. It’s as simple as it sounds. Draw 3 columns and label them as above. Write the good things in the plus column, the things that didn’t go so well in the minus column, and what you plan to do next in the last column.

I’m committed to my 3 pages in the morning, and I tend to use these micro-forms for my end-of-the-day wrap-up. It’s a great way to maintain focus, track successes, and see what needs attention, all in a few minutes.

I have found these methods very helpful as guides to my end-of-day review. Try these methods, and you might learn to love journaling.

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The One Question That Forced Me to Transform My Life

Are you afraid to rest? Feel as if you have too much to do, but somehow diligently accomplish everything? Feel responsible for making sure everything goes right, for everyone, everywhere? Experience guilt if you sleep in, go to bed early, or take a nap?

That was me until about six months ago. After having a major health scare, largely brought on by stress, and being forced to resign from many of my commitments, I had to find a healthier way to move forward. After telling my therapist that I felt responsible for letting so many people down, she asked me, “What is your responsibility to yourself?”

I was stunned, as no one (including myself) had ever asked me that question before. That one question forced me to re-evaluate my life in light of all that I still want to accomplish. I decided everything I want to do with the rest of my life depends on me having a healthy heart and physical health.

Steps I have taken

Scheduling Free Time – My therapist challenged me to a 1:2 ratio with 1 part work and contribution and 2 parts free time for other pursuits. I’m working toward that. I’m about 1:1. I calendar my free time.

Being mindful– When I am doing a task, including chopping vegetables or washing the dishes, I stay present in the moment.

Keeping Sabbath – The word Sabbath comes from a Hebrew word meaning “day of rest”. I do my best to keep one day free to rest, read for fun, or just noodling around.

Daily Journaling – I do morning pages every day, but I also keep a second journal for daily observations. There, I write about my guilt and regrets, and every day I begin by writing the question, “What is my responsibility to myself?”