Try Writing Meditation
When it comes to the practice of journaling, people can be pretty hot or cold on the idea. Some love it; others dread the idea.
But slowing down and putting pen to paper has been a way people have untangled difficult thoughts and feelings for many millennia. It has stood the test of time, even in our digital age.
I find journaling helps us do several key things: 1) be present in the moment, 2) put words to our thoughts and feelings, and 3) gain perspective.
I’ve personally used journaling in all kinds of ways—gratitude, angry venting, exploring emotions, processing difficult circumstances, reminding myself of what is true, writing letters to various parts of myself, creative writing, and more.
There isn’t one right way to put pen to paper.
However you choose to do it, I think journaling can be beneficial. But I did want to give you one specific, structured way to journal. It’s a mindfulness practice from Tara Brach, Ph.D., called RAIN.
RAIN stands for Recognize, Allow, Investigate, Nurture.
These four elements are vital aspects of calming your nervous system. When practiced, they can cultivate a greater sense of internal safety.
So, this is a good skill to use when you want to check in with yourself or work through something difficult.
The practice goes like this:
Step One: Recognize.
Take a moment to pause and turn your attention inward.
First, notice any thoughts or negative beliefs that stand out to you.
Second, notice any sensations in your physical body that get your attention.
Third, notice any emotions that are present.
Fourth, notice any recent behaviors that stand out to you.
Fifth, notice any circumstances that seem relevant.
You’re simply taking inventory of what is happening inside and around you. There’s no need to fix anything yet.
Step Two: Allow.
Remind yourself to simply allow things to be present with you. Don’t fight them or run from them.
You might write something like, “It’s OK to feel anxious. It’s OK that this worried thought is with me.”
And just to be clear: you’re not agreeing that these thoughts or feelings are helpful. You’re simply taking an open-handed stance toward whatever feels uncomfortable or difficult.
When we practice allowing thoughts, feelings, and sensations, they tend to move through us. When we run from or fight against them, they tend to stick around all the longer.
Step Three: Investigate.
Get curious about your experience and ask yourself some questions.
What happened?
Is this a familiar experience?
What does this remind me of?
Are there any alternate ways for me to view my experience?
The goal isn’t to interrogate yourself or come up with the “right” answer. Just get curious.
Step Four: Nurture.
This is where you actively respond to yourself with some grace and care.
In the writing practice, you might write a reassuring note to yourself, caring for yourself like you would a child or close friend.
You could also brainstorm practical things you could do to care for yourself: go for a walk, take a bath, call a friend, schedule a day off work, get some sleep, or simply give yourself some space.
And that’s it.
There isn’t a right amount of time to spend on it. You could do five to ten minutes, or spend much longer. Just trust your gut and give it a shot.
Here’s to making peace a practice.
Good luck!
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