10-minute Journaling and Meditation Exercise 

I remember when I first attempted meditation. I was living in LA. I was broke and directionless. I was surviving in fight-or-flight. I was scared and alone. And meditation started calling me—my soul started calling me—and over the last 20 years, meditation has helped me get myself back after suffering trauma. 

When I was in LA, I would sit on a travel neck pillow and try to breathe. But every time I did, I would cry. Sob. And my thoughts would race more than they had before I sat down. I started to feel defeated. Thinking meditation wouldn’t work for me. 

And then I started repeating the mantra in my head, “Please grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference,” and I began to have something to focus on besides my racing thoughts. 

Then I added music. And a more comfortable pillow. And I started journaling after my daily meditations. 

After a few months of practicing this way every day, I began to breathe better even when I wasn’t meditating. And after a few years of practicing every day, I noticed I could hear myself again. I could understand my true thoughts and desires, not just the fears my trauma was projecting onto me. For the first time in forever, I began to know who I was. 

So here is a quick journaling and meditation exercise. I hope it helps you connect to yourself more and more. 

1. Grab something to write on and with. 
2. Find a comfortable spot to sit. 
3. Write down an intention, e.g. I intend to breathe better, I intend to let my thoughts go, etc. 
4. Use brainwave activation music (optional). My favorite is Steven Halpern.
5. Set a timer for 5 minutes. This will prevent you from getting distracted, wondering what time it is. 
6. Focus on pushing your breath from the top of your head on an inhale to the tips of your toes on an exhale. 
7. Think of the word “let” on an inhale and “go” on an exhale.
8. When your thoughts come up, acknowledge them, but then move on (you will have time to write them down after). 
9. Keep your mouth closed if that is available to you. 
10. Now close your eyes and breathe. 
11. Journal when you are done: 
    1. What came up for you? 
    2. Did you meet your intention or did it change? 
    3. How do you feel physically? 
    4. How do you feel emotionally? 
    5. What needs more of your attention?
    6. What needs less? 

I wish you all the joys of connecting to your inner universe through journaling and meditation! 

For another 10-minute journaling meditation exercise, visit my pages linked below:

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Photo by lilartsy on Unsplash