2 Welcome to our 6 part course to help you fire up your journaling journey. This course was put together by teachers who have a passion for journaling. We hope you enjoy it ~ Susan Day & Trisha McKenzie
3 In this course you will learn how to: Create a meaningful journal Create more positive thoughts in your life Relieve stress & anxiety Become more mindful about what s going on in your heart and mind Develop your own narrative that will become part of a greater, better you.
4 Content Overview Lesson 1 What is journaling and how can I benefit from it? Lesson 2 Do I need to start my story from the beginning? Lesson 3 Where and when should I journal? Lesson 4 What does it take to write every day? Lesson 5 Topics to get you started on your journaling journey. Lesson 6 What results should I expect to see from journaling?
5 How to get the best out of this course: 1. Don t rush through to the end. 2. Spend as much time reading and writing each lesson. 3. If you stop - pick up where you left off. Don t give up. 4. Don t worry if you struggle with spelling or punctuation. What you write comes from the heart and needs to be said; write it down regardless of mistakes. 5. Remember, what you write is personal and not for everyone s eyes. And, that s okay! 6. Pause at each section and read each slide carefully. Make notes and jot down ideas.
6 - Writing Let s get writing Grab a pen, pencil and write your first entry in your journal. Write down the date and the word, Hello! Without thinking, write down the first thing that comes into your head. There are no right or wrong answers so it doesn t matter if it s something trivial like what you need to buy at the store. Without being critical about how you are writing, keep going. Try to write for five minutes. If you can t stop, that s great! It means you are already tuning in to your innermost thoughts. When you are ready, stop and read back on what you wrote. Don t worry about writing errors like punctuation or spelling. On a scale of 1 to 10 rate how you feel and write it under this entry. Congratulations! You have taken the first step in your journaling journey
7 Lesson 1 Topic What is journaling and how can I benefit from it? Outcome To develop a greater understanding of the power of journaling and how it can help provide me with the power to heal myself.
8 Writing is the only way I have to explain my own life to myself. Pat Conroy, My Reading Life
9 Lesson 1 What is journaling and how can I benefit from it? Journaling is the process of writing down thoughts and ideas - These thoughts and ideas can be quite random. They don t have to follow any set structure. There are not set rules for journaling you can write what you want when you want. Your journal is your property. What you write in your journal is secret. Unless you want to show someone it remains for your eyes only.
10 Journaling is the process of writing down thoughts and ideas. If you have been interested in journaling for a while or you re new to the practise, you have probably noticed there are many ways you can journal. It is a process of writing down your thoughts and ideas so that the mind can be released from them, and get on with other things. Journals come in many different shapes and sizes. They can be beautifully bound leather book; soft cover books; or just everyday notepads. It doesn t matter.
11 Journaling is the process of writing down your thoughts and ideas. Choose one of the prompts below and write something right now - Writing Prompts: 1) Today I was thinking about 2) I had an idea about 3) I love the idea of writing in my journal 4) I want to get in touch with myself so here goes 5) I want to explain what I did today 6) My life is like the color
12 Lesson 2 Topic Do I need to start my story from the beginning? Outcome Understand that your story is not so much a list of events that fall one after the other, but rather a complex tapestry woven from various experiences.
13 All I wanted was to live a life where I could be me, and be okay with that. I had no need for material possessions, money or even close friends I wanted the open road and new beginnings every day. Charlotte Eriksson, Empty Roads & Broken Bottles; in search for The Great Perhaps
14 Lesson 2 Do I need to start my story from the beginning? Journaling allows you to begin your story at any point in your life. It s never too late to begin a journal, the important thing is beginning. You can start your journal today right now, and you will find that your mind will lead you on to explore your past, present and future. Writing helps you understand who you are now and how you became the person you are. From this point, you can travel back in time or forward into the future. Your journal is a celebration of the rich tapestry that has gone into making you the great person you are.
15 Journaling allows you to begin your story at any point of your life. Today, the day you begin writing your journal, is the beginning of a personal journey which will change your life. Start writing about what is going on today and you ll find the past may or may not pop up. If it does, that s okay. If it doesn t, that s okay too. If you find yourself writing about a personal tragedy sit with your feelings and keep writing. Remember, no one ever has to see what you have written; just you. If you find it too difficult to write about the past, then stop. Perhaps write about what you watched on TV that night or what you are going to do tomorrow. When you are ready, you ll be able to take on the tougher challenges.
16 Journaling allows you to begin your story at any point of your life. Choose one of these writing prompts and start writing now - 1) What two things would you say to your 12 year old self? 2) Write a brief paragraph about each of your family members. 3) List five ways you ve changed in the past years. 4) What are three positive things that are happening right now in your life. 5) How does nature make changes the sun, the moon, the weather? 6) What is great about being the person you are today?
17 Lesson 3 Topic Where and when should I journal? Outcome To create a sense of freedom in which you can journal when you need to, regardless of what s going on around you.
18 Documenting little details of your everyday life becomes a celebration of who you are. Carolyn V. Hamilton, Art Improv 101: How to Create a Personal Art Journal
19 Lesson 3 Where and when should I journal? The first answer to this question is anywhere and everywhere. Write in your journal when you need to Write when you feel something happen and you want to control it or celebrate it. Become mindful of how you are feeling before and after you write. Allow your subconscious free reign to work out what it needs to. Develop a sense of freedom that says it s okay to write NOW!
20 Where and when should I journal? Where and when should you journal? Right here, right now. In fact, if you need to leave this lesson to write, then go we ll pick it up later on. Give yourself permission to write when and where you want. This will help the healing process begin. Set down a particular time to journal and use the alarm on your phone or other device to remind you. Even if you don t feel like it, write anything even if it is only a few words. It s important to write when you want to and also to keep to a schedule. Journaling is a discipline like everything else and needs to be practised.
21 Journal when ever you want, wherever you want. Choose one of these writing prompts and start writing now - 1) Describe what time of the day it is; what s the weather like outside? 2) What times of the year are you happiest? 3) What times of the year are you saddest? 4) Today writing feels like 5) If I could go back in time I d change this one thing 6) I can see my future, it looks like
22 Lesson 4 Topic What does it take to write every day? Outcome Develop an understanding of what it takes to write each day. To develop a consistent habit of writing that is both reflective and healing.
23 This pouring thoughts out on paper has relieved me. I feel better and full of confidence and resolution. Diet Eman, Things We Couldn't Say
24 Lesson 4 What does it take to write every day? Practice makes perfect, so if writing is hard write a few words. Starting with something, no matter how small, is significant and important. Reward yourself with a treat when you ve written in your journal if you find it very difficult. Discipline is like a muscle and it needs to be used every day before it will work automatically. If you stop writing for a day or two, don t worry, start again as soon as you can. Don t worry about what your writing looks like, it s the process of writing that matters.
25 What does it take to write every day? Find a quiet spot and begin writing. Write with your favorite pen or pencil. Write down the first thing that comes into your head. Place music that encourages you to be reflective. Take three deep breaths before you begin. Take note in your mind about how your body feels: your legs, arms, back, for example. Take three deep breaths when you ve finished too.
26 What does it take to write every day? Choose one of these writing prompts and start writing now - 1) I enjoyed [insert weather: sun, rain etc.] today because 2) I can see myself in one year 3) Since I have begun journaling I have noticed 4) A list of things I see in myself at this moment are 5) I would like to be better at 6) One dream I ve always has is to
27 Lesson 5 Topic Topics to get you started on your journaling journey. Outcome Develop an understanding that the choice of topic is secondary to the process of journaling. It is the act of writing and exploring one s mind that matters.
28 A good journal entry- like a good song, or sketch, or photograph- ought to break up the habitual and life away the film that forms over the eye, the finger, the tongue, the heart. A good journal entry ought to be a love letter to the world. Anthony Doerr, Four Seasons in Rome: On Twins, Insomnia, and the Biggest Funeral in the History of the World
29 Lesson 5 Topics to get you started on your journaling journey. What you write about matters. You can write about anyone, any time, any place. What you write doesn t have to be the truth. You can write about a topic you don t know anything about. You can write about a topic you know a lot about. Find prompts and ideas anywhere and everywhere you need to.
30 Topics to get you started on your journaling journey. What have you watched on television that has made you interested? Did someone say something today you didn t like? Did you see something that made you smile today? Chose a topic that touches your heart and your mind. Explore feelings, good or bad, that you have experienced in the past. It s okay to be angry and journaling is a good way to explore negative emotions.
31 What does it take to write every day? Choose one of these writing prompts and start writing now - 1) I am really angry about the world because 2) One of my greatest passions is 3) I become fearful when 4) It s often the simple things that make me smile. 5) The reason I love [insert someone s name here] is because 6) My journal means to me
32 Lesson 6 Topic What results should I expect to see from journaling? Outcome Journaling is a way to find inner peace; spiritual fulfilment and a sense of confidence and selfassurance.
33 Often as writers, we are surprised by what we learn about ourselves. It runs counter to what we ve thought about who we are. But it is closer to the truth. Rob Bignell, Writing Affirmations: A Collection of Positive Messages to Inspire Writers
34 Lesson 6 What results should I expect to see from journaling? You will be able to think clearer. You will be more settled and calm. Your confidence and self-assurance will grow. You will develop a sense of mindfulness and peace. You will be able to talk to someone about your problems easier. You will find solutions to issues and problems quicker.
35 What results should I expect to see from journaling? Once you see the results of journaling you will want to continue. Journaling is a habit that will last you a life time. Journal will help you let go of your past and, most importantly, plan your future. You may explore other types of journals. Journaling will help you understand others. Journaling will be something you can return to when and if you need it for the rest of your life.
36 What results should I expect to see from journaling? Choose one of these writing prompts and start writing now - 1) When I have finished writing in my journal I feel 2) I want to explore other types of journals like 3) Today my journal helped me 4) Writing helped me solve the issue I had with 5) List five benefits keeping a journal has had on you. 6) Write a passage about how you can help someone else start a journal.
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