Reflective Journaling Exercise For Stress Release & Authentic Well-Being | By Lynda Monk

This reflective journaling exercise will put you in touch with what you want and need and give you a sense of replenishment, stress release and authentic well-being.

Simply follow the simple steps below for your Reflective Journaling Exercise experience:

  1. Book a ½ hour into your schedule. Call it "Time for Self-Reflection" (book this activity in and it is more likely to happen).
  2. Prepare for this self-care/self-reflection date by deciding where you will take it (at home, during a break at work, at a café, on a bench in a park…) and get your supplies ready. You will need your journal, notebook or a piece of paper and a pen, you might also want to take some water to drink, and if you feel like you might get fancy – perhaps take some coloured pens.
    Now you are ready and the time has come.
  3. Begin by connecting with your breath, simply notice your breath as it enters and leaves your body giving you life. Take four deep breaths in and out, inhale for a count of 4, pause, and exhale slowly for a count of 4. Repeat this rhythmic breathing four times. This helps you to arrive fully to the moment and to relax. You are much more able to access your intuition (inner wisdom) when in a relaxed state.
  4. For your journaling exercise, write the following writing prompt at the top of the page: What I REALLY need for my own sense of well-being, replenishment, stress release and/or inner peace at this time is…
    Pause and simply listen to what guidance you are receiving from within and from spirit (universal energy source).
    - Start writing. Simply capture what you are hearing from within.
    - Keep your pen moving for at least 15 minutes – just keep listening within and writing.
    - Don't worry about grammar or making high art. You are writing for yourself, writing to hear your own thinking, your own knowing, and connect with your authentic needs.  Simply keep your pen moving and trust the process.  Trust yourself. Next…
  5. Read over what you just wrote and now write for five more minutes using this writing prompt to guide you: What is clear to me now is…
  6. Choose one action you would like to take based on the insights you gained from your reflective journaling exercise. Give yourself permission to be spontaneous!

"Maybe the only thing harder than facing an honest desire is denying it." Ariel Gore

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Contributing Author:

Lynda Monk, MSW, RSW, CPCC is the Director of the International Association for Journal Writing. Lynda regularly writes, speaks, and teaches about the transformational and healing power of writing. She is the co-author of Writing Alone Together: Journalling in a Circle of Women for Creativity, Compassion and Connection (2014), and co-editor of Transformational Journaling for Coaches, Therapists, and Clients: A Complete Guide to the Benefits of Personal Writing (2021). Lynda is also co-editor of The Great Book of Journaling (2022). You can find her FREE gift for coaches here: Gratitude Journaling for Coaches & Clients Workbook.

Learn more about Lynda & see all their articles here >>

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