July 23, 2023 • 29 mins
Are you seeking powerful self-expression and personal growth? Discover the transformative practice of journaling in this episode, where we explore 7 different journaling practices that can unlock your true potential.
Challenge yourself to journal at least once a day this week, and watch as powerful shifts unfold in your life. Settle in with a journal and pen you love, and let your thoughts pour onto the page. Don't miss this opportunity to harness the transformative power of journaling and ignite your personal growth journey.
Feeling inspired by the episode? Please share the love by passing it on to a soul sister and leave us a 5 star review. Thank you for joining us on your journey in creating the life your future self is proud of. We are so grateful for your support.
Follow us on Instagram @manifestationandmimosas and our TikTok for more fun and inspirational content.
Sending you love and goddess vibes.
Cheers,
Nicole & Sophia
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Happy Sunday Funday.
Yeah Right, mm hmm, and it'salways Sunday Funday.
Here is this episode.
We wanted to do one onjournaling Mm hmm, journaling
101.
Speaker 2 (00:11):
Yeah.
Speaker 1 (00:12):
We talk a lot about journaling.
We say get your journal out,girls.
Journal out girl, which mightbe the title of the episode Get
your journal out, yeah, but ifyou are not a journaler, it
might be, you might notunderstand it, just like
meditation.
Yeah, there's different methods, yep, different reasons.
You might do a certain style.
Speaker 2 (00:33):
Yep, all of that, yeah.
Or if someone says I don'treally like journaling, yeah,
like I wonder what type ofjournaling you're doing.
Speaker 1 (00:40):
Yes.
Speaker 2 (00:40):
And what type of journaling you could be doing.
Speaker 1 (00:43):
Yes, and I've tried all of these, and I go through
different periods where acertain one might click more Yes
, or what I do in the morningversus the night changes.
Yeah, um, i'll be completelyhonest, i haven't been
journaling much lately, which isprobably part of my funk, so
gonna get back into that.
Mm, hmm, but journaling here wego Yeah.
Right.
So intentionally, we want thisto help you unlock the power of
(01:07):
self-expression and personalgrowth through the
transformative practice ofjournaling.
Yes, that is the intention ofthis episode, so get with it, mm
.
Hmm, get your journal out, okay, and you're gonna enjoy this
one, yeah, for sure.
You ready, i'm ready, so I have.
Let's see.
What do I have?
One, two, three, four, five.
I've highlighted fivejournaling types.
(01:30):
Okay, and you might have adifferent one, i'm not sure.
Speaker 2 (01:34):
I have a couple in the old canoodle Okay.
Speaker 1 (01:36):
So, yeah, i know how you work, girl, so we'll see as
we go through here If they'rethe same.
If they're the same, we'retotally different.
Yeah, um.
So the first one is one of myfavorites that I used during the
winter, as prescribed by mycoach, and it is called Stream
of Consciousness Journaling.
It can also be known as artistpages.
(01:57):
There was a gallery on a bookabout it.
When you're in a creative slump, yeah, um, it can really help
you get out of that.
But a stream of consciousjournaling, i would say, is the
easiest to follow for people whoare new to journaling.
Yeah, there should be nojudgment involved in this one.
So that's what makes it nice,yes, is it's just a stream of
consciousness.
There's no rereading it Like nostopping and reading and then
(02:19):
keep going.
If you start doing that, thenyou know you're in your head too
much.
Speaker 2 (02:22):
Yeah, you start to check in a little too deeply
Check in.
Speaker 1 (02:25):
So it involves writing continuously, without
censoring what you're writingand without judgment.
as we mentioned, it allowsthoughts to flow free on the
paper.
Um, it offers a sense ofrelease and facilitating
reflection.
It's basically, um, it can justhelp you get through certain
thought patterns and unconsciousshit, just by letting it flow,
(02:48):
man Right.
Speaker 2 (02:49):
Yeah.
Speaker 1 (02:50):
So, stream of consciousness, journaling, um,
when you might want to use this,and this is what we're going to
touch on on each of these,because that's like that's where
you need to evolve yourpractices evolve your
meditations, the things you'redoing in your life Don't be
stagnant.
Yes, It's like if you're onlygoing to eat one food the rest
of your life, like why?
Speaker 2 (03:10):
Yes, exactly Variety.
Here we are.
Well, and be intentional, thisis how I'm feeling, so this is
the type of journaling I'm goingto use.
Yes, yeah.
Speaker 1 (03:17):
Exactly The way to use this is.
you know when you need to clearyour mind and release pent up
energy.
So, again, that's why I did itduring the winter, because I
just had all of these thoughtsand none of them made sense and
I didn't know what to do withthem.
So she's like you just got toget it out on paper.
Don't judge it.
And the other thing when wetalk about journaling, we get so
hung up and positive, like, oh,make sure it's really positive.
(03:38):
And then you're like, well, ifI'm writing negative shit, this
is the journaling practice whereyou can just get all the shit
out.
Oh yeah, and I do.
You can talk shit, get it out Ido Yeah.
Speaker 2 (03:49):
Don't read it, don't read it.
Because there's some you knowdark shit in there sometimes.
Yeah, if I'm feeling superoverwhelmed or super like, my
thoughts are just all over theplace and I need it's all
cluttered.
Yeah, it's all crazy in there.
I got to let it all out.
That's the go to.
Yeah, just write it and write.
No need to like, you're notworried about punctuation?
(04:10):
No, Spelling or any of that,like.
None of that matters.
What matters is that all thesejumbled thoughts that you have
in your brain you're gettingonto your paper and you're not
judging it, you're just lettingit go.
You can say whatever you want.
Yes, whatever is coming up foryou, write it down blindly.
(04:31):
I love it.
Speaker 1 (04:32):
Right, yes.
Speaker 2 (04:33):
Super easy It out.
Speaker 1 (04:36):
Yeah, and it also helps you, you know, explore
some of your thoughts andfeelings about a specific
situation.
So if you're going throughsomething specific and you just
want to, like, vent it out, it'sbasically your venting journal.
Yep, yes, yes, yes, and itmight be nice to have.
I mean, you can have a journalwhere you have all the different
types in them, or you can havedifferent journals for different
type of journaling practices.
You can play with it.
(04:56):
Of course, It also helps youspark creativity.
So when I talk about the artistpages and I wish I could
remember her name right nowAndrea had me read her book, but
she talks a lot about it's justgetting into that creative
energy And when you are juststuck on these spiraling
thoughts like we're talkingabout you just got to get it out
.
Speaker 2 (05:14):
Well, and we are a manifestation podcast And when
you keep all of those thoughtsinside, it will manifest in
weird ways.
It will manifest in pains, itwill manifest in like weird shit
comes out And you know it's.
sometimes it's your body andsometimes it's your environment,
and sometimes it's like howyou're lashing out at people.
but don't let it.
don't let it fester and spread.
Speaker 1 (05:37):
Yeah, get it out.
Some tips on it is right,without censoring or filtering
your thoughts.
Let it freely flow onto thepage.
Don't worry about grammar,spelling, punctuation, like you
said, focus on capturing justthoughts and emotions.
How are you feeling about it?
Get it out.
Don't have any shame over it.
Write quickly and continuously.
so this is important.
(05:58):
We have that tendency to likestop and read it and then do it.
We just talked about that, butdon't, don't do that shit.
Speaker 2 (06:04):
Yeah.
Speaker 1 (06:04):
Keep it moving.
Speaker 2 (06:05):
Yes, yeah, about a real hard time, not going like
wait, is it T-I-O-N or what is?
Speaker 1 (06:11):
it Yeah.
Speaker 2 (06:11):
Like am.
Speaker 1 (06:13):
I spelling that.
How is that?
Speaker 2 (06:14):
one And you just let it go, just scribble, you know
what you're thinking.
You don't have to reread it, noone's going to grade it.
Yeah, does not matter.
Exactly From your brain to yourpen, to your paper.
That's the point.
Speaker 1 (06:25):
Yes, And you might feel like a crazy person if you
reread it, so just don't rereadit.
Speaker 2 (06:30):
Well, and I often will reread mine and be like
yeah, i am feeling pretty likereally intense about this one
thing.
This is coming up a lot.
I see this word eight times.
Like all right, maybe that'ssomething that I want to try to
work out, but if you don't feellike reading it, don't.
If you just need to vent andsay whatever you want to say,
don't read it, throw it in thegarbage.
Speaker 1 (06:49):
Okay.
Speaker 2 (06:49):
Exactly, don't matter .
Speaker 1 (06:52):
So this is the first one, the easiest.
Try it out.
If you're new to journaling,just do it.
Yeah, you'll like it, i promiseyou.
It's like meditation.
Once you get in the swing of it, it starts to help really
change your mind, your life.
All of the fun stuff.
The next one I've also doneintuitive journaling And so
there's lots of fun ways you cando this one And this also feels
a little crazy, a little kooky,but this is really on listening
(07:17):
to your inner wisdom andallowing your intuition to flow
through you into your journal.
It is tapping into yoursubconscious mind, expressing
your thoughts, feeling andinsights, without judgment or
preconceived notions, and thereare lots of fun ways to do this
one.
Like I said it is.
It can be a little crazy.
(07:38):
I've done it where you writewith your right hand your
question and you answer thequestion with your left hand.
There is, there is you couldjust write all in your left hand
and there's some interestingtheories on it.
Maybe we'll do another episodeon it.
Thank you.
Writing with your left handtaps into a different energy,
like writing with yournon-dominant hand.
Speaker 2 (07:59):
I was just gonna say do you mean you're non-dominant?
Speaker 1 (08:03):
Yeah, so lots of fun there.
But this journaling practice isgood for when you need to gain
clarity and guidance when you'refaced on important decisions in
your life.
Maybe you're looking at a newjob, new home, moving, you know,
maybe relationship stuff justreally asking your inner wisdom
to come to life on the page isthe point of this, when you're
(08:27):
exploring and understanding yourintuition and gut feelings that
maybe you are somebody whodoesn't really get in touch with
your intuition a lot.
This is a great practice to like, help you draw it out, get
there right.
Yeah, tapping into your innerwisdom and higher self.
So your inner wisdom is yourhigher self so it's just another
word for that intuitive feelingAnd to examine and process your
(08:50):
emotions on a deeper level.
So those are really why youmight wanna do it.
The benefits, some of theactual practices with it is
really starting when you'redoing an intentional intuitive
journal.
Practice is starting with alittle bit of breath, work,
meditation, getting clear, yes,yes, because, as we've talked
about many times before, ifyou're not feeling clear, it's
(09:13):
gonna be hard to feel thatintuitive hit coming through or
to let it flow as easily.
Speaker 2 (09:18):
Yeah, something that I have done in the past is doing
the I always call it blindjournaling, because I don't know
what's gonna come out and I'mnot gonna read it, and, like
that first type of journal thatwe were talking about, get it
all out, meditate, feel a littlebit centered and then,
intuitively, journal, go.
Okay, this is something I wasreally feeling.
This is something that'shitting me over and over again.
(09:40):
I really wanna explore this.
And then you're really morefocused, you're very much more
intuitive, but having the timeto do them hand in hand, i think
, can be really helpful.
Yes, it's beautiful.
Speaker 1 (09:52):
Let's see.
you can write down anyquestions or area of concerns
you have in your life, So thisis where you can bring in some
questions for yourself, like Isaid, try writing it with your
dominant hand, first thequestion and then answer it just
try it, just see how it goes.
Speaker 2 (10:07):
It's really an interesting practice.
Speaker 1 (10:10):
You can relax and let your intuition guide.
You trust the first thought, soagain, this is where trust
comes in.
Don't question it.
Intuitively it's sayingsomething where you're like, oh,
that's weird.
Just don't judge it.
Let it come out.
Yes, we bottle up our naturalinner wisdom so much with all
this society, shit and what weshould do, and so then we can be
(10:33):
confused when the voice comesthrough.
Speaker 2 (10:35):
Yes, right.
Speaker 1 (10:37):
So do that.
Pay attention to patterns,symbols, reoccurring themes in
your writing.
This holds the valuable insight, right, like you said.
Oh, i noticed they wrote thatword a lot.
If you're doing that inintuitive journaling, like
really key in and then getcurious on that word, like what
does this mean to me?
Why is this coming up?
Yeah, right, and we alreadysaid don't judge, so Always
(11:02):
Don't be a judgy bitch in yourjournal.
Speaker 2 (11:04):
practice Working on it.
Speaker 1 (11:08):
So anything else on that one, no Intuition very
strong, very powerful, love it.
I have used that, yes, whenthere was big decisions coming
and I really needed to get clear.
So, yes, it's a great practicefor that.
The third one, which is reallyfun, and we've talked about this
one, is scripting.
Oh, yes, So scripting is your,I know it's good, and I think
this is probably the one thatwe've hit on the most.
(11:29):
Yes, this last year the lastseason, and this is where you're
envisioning and imagining yourideal future.
You're writing about it indetail, in a descriptive manner.
It involves writing as ifyou're already living the life
you desire, as if it has alreadycome to fruition.
So this is really thatintentional manifestation
(11:49):
scripting.
Speaker 2 (11:50):
Yes, And all of the past point supply.
Don't judge.
Trust what comes up.
Be intuitive about it.
One of the things that is mostimportant when I do this is to
trust the story that I'm writingbecause I am the author.
It's not, it just is exactly.
It can be whatever I want Yeah,Whatever the fuck I want.
(12:15):
Like it does not have to fitanyone else's narrative because
it's my story and I'm the author.
So trust the chapter Exactly.
Trust the book, just write it.
Write it how you want it, don'thave to include anyone else.
It can be just for you, justfor you Write your story.
Speaker 1 (12:31):
The scripting is super powerful.
This is one that that Roxy haddone some episodes on.
that It was really.
I mean, it's the heart ofmanifestation when you talk
about journaling.
Yes.
So we already mentioned, it'sreally good when you're
manifesting goals and desires,you're creating those clear
visions and details to get youto when you're.
The more clear you are right,the more, the more easily it is
(12:53):
to manifest something.
So, yes, i agree, helps you getclarity.
Also, it can be used forboosting self-confidence and
positive thinking.
Right, if you're, maybe youhave a goal about self-love or
body positivity and you'rewriting the story of this vision
you have for yourself or howyou want to feel, right, yeah,
it can be not physicalmanifestations, but even more
feeling manifestations,definitely Reinforcing
(13:14):
affirmations and empoweringbeliefs.
So, again that you're writingit from a now perspective and
it's positive.
Yes, scripting is positive.
This is where we're gonna sayleave the negative shit out.
Speaker 2 (13:25):
Yes, if you need, if you gotta get that out first, do
that first.
That's fine.
When you're scripting and whenyou're telling the story of your
own life, make sure that you'retelling a positive story.
You deserve to have a reallygreat life.
Speaker 1 (13:39):
Yes, Write it down And this is a really good one.
Yeah, to do it night, because Ican't remember which teacher
author that was talking aboutthis.
I want to say is Wayne Dyer,but you know your final thoughts
before you go to sleep.
Yeah, really putting in thoselike that dream life and
imagining it, and I think, evenRoxy had said like this is a
(14:02):
good one for the evening, it'sgood practice in the evening,
mm-hmm.
And you can also align yourthoughts and actions to your
desired reality.
So again, creating thatconnection super important, yeah
.
So some ways you can do this.
Start by envisioning the futureyou desire, imagine it in vivid
detail, with strong positiveemotions, so really, yeah the
(14:23):
words are very powerful in this.
Speaker 2 (14:25):
Yes, Make it come alive.
Well, and tap into.
How are you feeling when you'recreating that story?
How excited, how full of likeAmbition are you when you're
writing it or reading it orthinking it?
Speaker 1 (14:39):
That's where you should be exactly Mm-hmm, right
in the present tense, as ifyou're already experiencing your
desired reality, and bespecific in detail.
Again, details are key.
Focus on the positive aspectsand outcomes you want to
manifest in your life.
Yeah, use affirmations andempowering language to reinforce
your beliefs And intentions.
(15:02):
Right, being really intentional.
We love that.
Yeah they also suggest, like youknow, reading your scripts
Regularly to reinforce yourgoals.
So if you write one that'sreally powerful, mm-hmm, make it
your bedtime story.
You read to yourself and likeyou can add things to it, right.
Speaker 2 (15:17):
Sure.
Speaker 1 (15:18):
That's where that you know, scripting journal by your
bed might be really powerful.
Yeah, because you can add to itand oh, yes, and this thing,
and yeah.
You know that might be a coolpractice to stack on the joy.
Yeah, so that's scriptingMm-hmm, one of our most powerful
, one of our most practiced.
You need to get back into thatone.
(15:38):
It's so great, it's sonecessary.
Yeah, this next one is alsopowerful.
I think this is the one I usein most of my like coaching
practices.
Mm-hmm is reflective journaling.
Oh yeah, and so reflectivejournaling is where you're
writing about your personalexperiences, thoughts and
emotions.
It helps you promoteself-awareness, emotional
expression Process, challengingsituations again with the
(16:02):
coaching.
Yeah, it allows you to gaininsights into your own behavior
And promotes personal growth.
So this is where you're gonnause our prompts.
So any of our workbooks thatwe've put out have all been
reflective journaling practices.
Yeah, most of them, right.
So they were.
They ask you a question.
So if you don't have your ownquestions, you can look on the
(16:22):
internet if you're doing acertain thing You can message us
We can use some prompts,definitely We give you prompts
in our episodes.
Reflective journaling is reallyabout curiosity.
Yeah, right, yes, it's superpowerful.
Yeah, or you can use this whenyou're processing or learning
from a challenging experienceYep.
Or personal interactions withpeople.
If you're trying to understand,like why does this keep showing
(16:45):
up, why is this happening in mylife?
This is a good journalingpractice for you.
Yeah, if you're examining thepatterns and behaviors in your
relationship and your own, youknow.
Personal interactions with theworld Very powerful.
Speaker 2 (16:57):
Yeah right, It's a good place to celebrate when
you've done something thatyou've been practicing.
Yep you don't.
Speaker 1 (17:03):
I'm saying yeah, yeah , i love that, yeah, get curious
about it, exploring personalgrowth and self-improvement, if
you, you know, you want tounderstand why maybe you've
Haven't succeeded at somethingand you really want to reflect
on it, or you know any of thosereflective insights and you
might want to find lessons andinsights from past experiences.
(17:25):
So this is where you might lookat the past to inform the
present and the future.
Mm-hmm, so it is Reallypowerful.
We do it all the time.
Speaker 2 (17:34):
Yeah.
Speaker 1 (17:35):
Find some prompts, ask yourself questions and dig
deeper.
It's mining every question.
Speaker 2 (17:39):
Yes.
Speaker 1 (17:40):
Yeah, and why?
and you can get to the root ofthe answer.
Yeah, some little tips on thepracticing this.
Set aside dedicated time forreflection, preferably at the
end of the day or at the end ofa significant event.
So yeah it is good to reflectat the end of every day and
again, if you don't, maybeyou're not even journaling it
and you're just kind ofmeditating on or thinking about
(18:00):
it.
But any of that intentional,conscious awareness of how your
day went, Yeah, well, or ifyou've had a stressful event.
Speaker 2 (18:06):
Yeah, you know we had the grad party and you know
took so to the airport, blah,blah, blah.
So after those things it was alot of like build up, build up,
build up, high, sort of likeeverything is going on and and
then the let go of like I can'tcontrol anything else of it, and
then they come down.
Yeah, i finally got to a pointwhere I was like, okay, it's
time to reflect on all of thosethings.
(18:27):
It's time to reflect on thethings I was worried about that
didn't happen.
It's time to reflect on thethings that I feel like I should
be celebrating.
It's time to reflect on, youknow, my you know the things
that I sort of conquered, youknow, not Overthinking, not
rehearsing problems that haven'thappened yet, not having
arguments in my head that arenot existent, whatever like
(18:49):
getting to the point where yougo okay, this is reality, this
is how it went and I feel reallyyou know great about that, or
whatever.
And why was I worried aboutthis in the first place?
blah, blah, blah.
That's the type of mining that,like personally, i have done
recently good, super helpful.
Speaker 1 (19:03):
It is right.
Yeah, yes, i love it.
I do this all the time Recapand explore your experiences,
emotions and thoughts, just kindof how you mentioned, in an
honest manner.
Yeah, really honest withyourself.
Speaker 2 (19:15):
Yes, don't sugarcoat it.
It's not for anyone else.
You don't have to provesomething to somebody else.
Just be honest with yourself.
Speaker 1 (19:22):
It's okay, it's be real, ask yourself questions
that encourage deepself-awareness and insights, and
also consider what you'velearned from the situation, how
you can apply the lesson.
So it is just again supercurious, really mining and
digging for that, those littlegolden seeds of understanding
and intention.
(19:43):
Yeah, yeah, mm-hmm.
So that's reflective journaling.
I highly recommend check outall of our workbooks as well.
They're on our website Mm-hmm,super fun.
And then the last one we havealso recommended is gratitude
journaling.
Oh, yeah, it's a good one.
I like to start my day withgratitude journaling.
Yep, so I think it's a goodmorning practice, but you can do
(20:04):
it any time of the day.
Yes, so gratitude, you know.
Focus on expressing gratitudefor the positive aspects in your
life.
It helps you cultivate apositive mindset, reduces stress
, enhances overall well-being.
It encourages you to notice andappreciate the small blessings
and joys in your life.
Right, yeah, absolutely.
(20:25):
I'm grateful for even thesmallest thing.
The sky is blue today and Ilove it.
It makes me happy.
Yeah, you know, done, right,the simple things.
Speaker 2 (20:35):
Yes, i mean, and even if you wake up and you're like,
oh, this again.
Yeah, you know, get throughyour day, and I will Mentally be
like, oh, this really greatthing happened.
Or I mean, i had such a funlunch, i ran into so-and-so, or
or I accomplished this SomethingI was working on.
I'll sort of like pin that yeah.
(20:56):
And I want to be really gratefulfor it.
And so when I'm doing somegratitude journaling, i can pull
those experiences and be like,even if my day started out a
little like Hard to get going,i'll pull out like, oh, i
remember this, i'm grateful forthat and this and this.
It can be a daily practice.
Yeah, i love that.
Speaker 1 (21:15):
Yes, it's a very important one.
Do not, do not skip this one.
Yeah if any of them are gonnabe powerful in changing your
mood and your mindset, it'sgratitude, yeah, and it's high
five.
Speaker 2 (21:28):
Yes, it is.
Speaker 1 (21:29):
Yeah, you might want to use this when you're
cultivating a positive mindsetand increasing overall
well-being, if you're counteringnegative thoughts.
You know This is a great timeto, like you mentioned, if you
wake up with those shittythoughts and you're like okay, i
got to find something to begrateful for.
Yes, this is the practice Youare practicing.
Mindfulness, being present,gratitude puts us in that
(21:50):
present moment.
Which is really powerful andimportant to start your day that
way, yes, and Cultivate a senseof appreciation and gratitude
for all those little smallthings in life.
As we mentioned, love it.
So that's sort of why and howyou can do this is, you know,
begin by focusing on positiveaspects of your life and the
things You're grateful for.
So, like we said, it could bevery small You don't have to
(22:13):
spend a lot of time digging orit can be big Yeah, every day it
can be something different.
Every day It could be the samething.
Yeah, there's no rules here.
Just play with it and have funWhatever feels best to you.
Yes, have fun.
Write down specific moments,experiences or people you
appreciate.
You know.
We talked about the power ofappreciation, even with Jamie
Lerner in that episode.
Yeah, you know appreciatingpeople.
(22:35):
We've seen the magic ofappreciation, just even telling
people I appreciate you.
Yeah, that's super powerful.
Yes tell them, but also writeabout it.
Yes, please, cultivate a dailygratitude practice by committing
to writing a certain number ofthings you're grateful for.
You've seen this in likeWarning routines, like I'm gonna
find ten things, and it reallydoes.
You know you don't have to dothis, but if you're like every
(22:57):
day I'm gonna find ten things,it helps you mine a little bit
better.
Yes, right, definitely big andsmall, mm-hmm, and reflect on
the emotions that arise as youexpress gratitude and allow
yourself to fully express them.
Speaker 2 (23:09):
you know, yeah, one thing that I'll do sometimes is,
throughout my day I will thinklike I'll get to the end of my
day and I go, okay, what was thebest thing that happened to me
today?
And it's interesting how it'sshaped, how I move through my
day, because I'm looking for allof the great things.
(23:31):
Something wonderful will happenand I'll be like, oh, is this
the best thing that happened tome today or is there more?
Is this the one that I'm reallygoing to be thinking about?
And sometimes I'll get home andI'll ask the kids what's the
best thing that happened to youtoday?
And so I've got them thinkingabout it.
I'll ask them what's the bestthing that happened to you today
?
And sometimes the best thingthat happened was I got to come
(23:51):
home on time.
I had a really rough day and thebest thing is that I'm home now
and I feel relaxed.
That's okay, that's fine.
But other days, i promise you,you're going to have to sift
through so much good stuff toget to the best thing that
happened all day.
It's really great.
It really helps me to look forthe good.
Not just ignore it as it passesme by.
Speaker 1 (24:11):
Yeah, ask the people around you.
Yeah, that's super powerful.
We did that at the end of ourtrip.
We're like what was yourfavorite part of the trip,
presley, and what was yours?
And we all just love talkingabout the good parts, right?
Speaker 2 (24:22):
Absolutely.
Speaker 1 (24:23):
Yep Relive the memories.
Speaker 2 (24:25):
Have a good time.
Speaker 1 (24:27):
Yeah, so those are the five that I sort of use
commonly.
Speaker 2 (24:32):
Do any that we didn't touch on for you, so only two
that I had in my mind that youdidn't mention, and they both
tie in.
So one ties more directly tothe gratitude.
So I'll talk about that first,and it's basically shadow and
light journaling.
Sometimes, if I really feellike I need balance, this is
what I will do.
So I'll write something on theshadow side that's like I'm
(24:53):
feeling, maybe more in a morenegative sense.
I'll list that And then on thelight I will all I'll do the
contrast of that, like oh, i'mso tired, and I'll put that on
the shadow side And then on thelight side I'll say I have so
much to fill my day, like I have.
I have family and friends andmeaningful things that are
filling my day, or I've beenworking so hard that mentally I
(25:16):
am tired, but I know that that'sgrowth.
Speaker 1 (25:18):
Yeah.
Speaker 2 (25:18):
Right.
So so the shadow and light, And, like I said, really I use that
when I'm looking for balanceAnd by the end of it I do shadow
on one side on one page, lighton the other page.
I contrast each one, So I'm notheavily leaning, you know,
negatively by any means, But itties a lot into gratitude
(25:39):
because that can help you pullto the light side And it's all
about balance.
So I do like to use that onewhen I'm feeling a little like I
like that's what I need, alittle off kilter.
The other one that I just lovethis one I was like excited to
talk about this type ofjournaling specifically, and I
learned it from Abraham Hicks.
(26:01):
Yeah, and it's where you journalbasically And maybe it's I use
it for journaling, but you coulduse it at any time.
But essentially what I do is Iwill journal and list all of the
things that I know I'm going tobe taking care of, and then
I'll journal and list all thethings that I want the universe
to take care of for me.
And so, if I'm right, if I'mfeeling like I have so much
(26:23):
going on I'm really overwhelmed.
I have work, i have family, Ihave all these things, a million
places to go and a millionappointments to keep, and things
keep piling on I'll stop andstart to separate And I'll go.
These are the things that I feellike I'm responsible for, these
are the things that I'm goingto put effort into my life, and
these things I'm going to let goand let the universe take care
of them, not going to worryabout them.
(26:44):
I'm going to get them off myplate, out of my hands, off my
mind.
The universe is going to takecare of it.
I trust that it will happenexactly the way it's supposed to
.
Yeah, and I let it go.
I am no, tomorrow, i'm notgoing to worry about it.
I'm not going to think about it.
It's oftentimes, if I'm waitingfor, like, an email from
someone or God you know, i havethis stupid like rebate thing
(27:06):
going on right now with whatever, so that's all.
I'll be like I'm not evenworried about it.
I am not obsessively checking myemail every day.
I'm letting the universe takecare of that one.
It'll come when it's supposedto come.
It's going to be off my mind.
It's out of my hands.
It's off my mind, plain andsimple.
Speaker 1 (27:20):
Yeah.
Speaker 2 (27:20):
So that's a good one for me when I'm feeling
overwhelmed.
Helps me really clear the space.
I'm giving this to the universe, I'm keeping this for myself
And off we go.
Speaker 1 (27:30):
I like that.
It's a good one to try.
It's a fun one.
And I bet there's like so manymore to know about.
Probably little journalingexercises.
Speaker 2 (27:39):
Yeah.
Speaker 1 (27:40):
All kinds of fun stuff.
Yes, ma'am.
Speaker 2 (27:42):
Those are good.
Speaker 1 (27:43):
So maybe from this episode, reflecting on you know
which ones resonate with you.
Yeah, You know.
Do you have a journalingpractice?
Do you have a journal, You know?
yeah, finding a journal youlove, you know like physically
that you love, is reallyimportant.
And your pen and, like I thinkI said before, I like to write
in different colors and you knowyou have your own little unique
(28:05):
practice.
Yes, ma'am, right.
So reflect on that Which onespoke to you and challenge
yourself this week, you know,every day this week, to journal
at least once a day.
If you can, morning and night.
You're going to see powerfulshifts in your life.
Yes, like when you meditate.
Ladies, that's right, trust us.
So how do you know unless youtry?
Speaker 2 (28:25):
Yes, okay, yeah, so do it for a week, that's.
Bye.
Happy Sunday Funday.
Yeah Right, mm hmm, and it'salways Sunday Funday.
Here is this episode.
We wanted to do one onjournaling Mm hmm, journaling
101.
Speaker 2 (00:11):
Yeah.
Speaker 1 (00:12):
We talk a lot about journaling.
We say get your journal out,girls.
Journal out girl, which mightbe the title of the episode Get
your journal out, yeah, but ifyou are not a journaler, it
might be, you might notunderstand it, just like
meditation.
Yeah, there's different methods, yep, different reasons.
You might do a certain style.
Speaker 2 (00:33):
Yep, all of that, yeah.
Or if someone says I don'treally like journaling, yeah,
like I wonder what type ofjournaling you're doing.
Speaker 1 (00:40):
Yes.
Speaker 2 (00:40):
And what type of journaling you could be doing.
Speaker 1 (00:43):
Yes, and I've tried all of these, and I go through
different periods where acertain one might click more Yes
, or what I do in the morningversus the night changes.
Yeah, um, i'll be completelyhonest, i haven't been
journaling much lately, which isprobably part of my funk, so
gonna get back into that.
Mm, hmm, but journaling here wego Yeah.
Right.
So intentionally, we want thisto help you unlock the power of
(01:07):
self-expression and personalgrowth through the
transformative practice ofjournaling.
Yes, that is the intention ofthis episode, so get with it, mm
.
Hmm, get your journal out, okay, and you're gonna enjoy this
one, yeah, for sure.
You ready, i'm ready, so I have.
Let's see.
What do I have?
One, two, three, four, five.
I've highlighted fivejournaling types.
(01:30):
Okay, and you might have adifferent one, i'm not sure.
Speaker 2 (01:34):
I have a couple in the old canoodle Okay.
Speaker 1 (01:36):
So, yeah, i know how you work, girl, so we'll see as
we go through here If they'rethe same.
If they're the same, we'retotally different.
Yeah, um.
So the first one is one of myfavorites that I used during the
winter, as prescribed by mycoach, and it is called Stream
of Consciousness Journaling.
It can also be known as artistpages.
(01:57):
There was a gallery on a bookabout it.
When you're in a creative slump, yeah, um, it can really help
you get out of that.
But a stream of consciousjournaling, i would say, is the
easiest to follow for people whoare new to journaling.
Yeah, there should be nojudgment involved in this one.
So that's what makes it nice,yes, is it's just a stream of
consciousness.
There's no rereading it Like nostopping and reading and then
(02:19):
keep going.
If you start doing that, thenyou know you're in your head too
much.
Speaker 2 (02:22):
Yeah, you start to check in a little too deeply
Check in.
Speaker 1 (02:25):
So it involves writing continuously, without
censoring what you're writingand without judgment.
as we mentioned, it allowsthoughts to flow free on the
paper.
Um, it offers a sense ofrelease and facilitating
reflection.
It's basically, um, it can justhelp you get through certain
thought patterns and unconsciousshit, just by letting it flow,
(02:48):
man Right.
Speaker 2 (02:49):
Yeah.
Speaker 1 (02:50):
So, stream of consciousness, journaling, um,
when you might want to use this,and this is what we're going to
touch on on each of these,because that's like that's where
you need to evolve yourpractices evolve your
meditations, the things you'redoing in your life Don't be
stagnant.
Yes, It's like if you're onlygoing to eat one food the rest
of your life, like why?
Speaker 2 (03:10):
Yes, exactly Variety.
Here we are.
Well, and be intentional, thisis how I'm feeling, so this is
the type of journaling I'm goingto use.
Yes, yeah.
Speaker 1 (03:17):
Exactly The way to use this is.
you know when you need to clearyour mind and release pent up
energy.
So, again, that's why I did itduring the winter, because I
just had all of these thoughtsand none of them made sense and
I didn't know what to do withthem.
So she's like you just got toget it out on paper.
Don't judge it.
And the other thing when wetalk about journaling, we get so
hung up and positive, like, oh,make sure it's really positive.
(03:38):
And then you're like, well, ifI'm writing negative shit, this
is the journaling practice whereyou can just get all the shit
out.
Oh yeah, and I do.
You can talk shit, get it out Ido Yeah.
Speaker 2 (03:49):
Don't read it, don't read it.
Because there's some you knowdark shit in there sometimes.
Yeah, if I'm feeling superoverwhelmed or super like, my
thoughts are just all over theplace and I need it's all
cluttered.
Yeah, it's all crazy in there.
I got to let it all out.
That's the go to.
Yeah, just write it and write.
No need to like, you're notworried about punctuation?
(04:10):
No, Spelling or any of that,like.
None of that matters.
What matters is that all thesejumbled thoughts that you have
in your brain you're gettingonto your paper and you're not
judging it, you're just lettingit go.
You can say whatever you want.
Yes, whatever is coming up foryou, write it down blindly.
(04:31):
I love it.
Speaker 1 (04:32):
Right, yes.
Speaker 2 (04:33):
Super easy It out.
Speaker 1 (04:36):
Yeah, and it also helps you, you know, explore
some of your thoughts andfeelings about a specific
situation.
So if you're going throughsomething specific and you just
want to, like, vent it out, it'sbasically your venting journal.
Yep, yes, yes, yes, and itmight be nice to have.
I mean, you can have a journalwhere you have all the different
types in them, or you can havedifferent journals for different
type of journaling practices.
You can play with it.
(04:56):
Of course, It also helps youspark creativity.
So when I talk about the artistpages and I wish I could
remember her name right nowAndrea had me read her book, but
she talks a lot about it's justgetting into that creative
energy And when you are juststuck on these spiraling
thoughts like we're talkingabout you just got to get it out
.
Speaker 2 (05:14):
Well, and we are a manifestation podcast And when
you keep all of those thoughtsinside, it will manifest in
weird ways.
It will manifest in pains, itwill manifest in like weird shit
comes out And you know it's.
sometimes it's your body andsometimes it's your environment,
and sometimes it's like howyou're lashing out at people.
but don't let it.
don't let it fester and spread.
Speaker 1 (05:37):
Yeah, get it out.
Some tips on it is right,without censoring or filtering
your thoughts.
Let it freely flow onto thepage.
Don't worry about grammar,spelling, punctuation, like you
said, focus on capturing justthoughts and emotions.
How are you feeling about it?
Get it out.
Don't have any shame over it.
Write quickly and continuously.
so this is important.
(05:58):
We have that tendency to likestop and read it and then do it.
We just talked about that, butdon't, don't do that shit.
Speaker 2 (06:04):
Yeah.
Speaker 1 (06:04):
Keep it moving.
Speaker 2 (06:05):
Yes, yeah, about a real hard time, not going like
wait, is it T-I-O-N or what is?
Speaker 1 (06:11):
it Yeah.
Speaker 2 (06:11):
Like am.
Speaker 1 (06:13):
I spelling that.
How is that?
Speaker 2 (06:14):
one And you just let it go, just scribble, you know
what you're thinking.
You don't have to reread it, noone's going to grade it.
Yeah, does not matter.
Exactly From your brain to yourpen, to your paper.
That's the point.
Speaker 1 (06:25):
Yes, And you might feel like a crazy person if you
reread it, so just don't rereadit.
Speaker 2 (06:30):
Well, and I often will reread mine and be like
yeah, i am feeling pretty likereally intense about this one
thing.
This is coming up a lot.
I see this word eight times.
Like all right, maybe that'ssomething that I want to try to
work out, but if you don't feellike reading it, don't.
If you just need to vent andsay whatever you want to say,
don't read it, throw it in thegarbage.
Speaker 1 (06:49):
Okay.
Speaker 2 (06:49):
Exactly, don't matter .
Speaker 1 (06:52):
So this is the first one, the easiest.
Try it out.
If you're new to journaling,just do it.
Yeah, you'll like it, i promiseyou.
It's like meditation.
Once you get in the swing of it, it starts to help really
change your mind, your life.
All of the fun stuff.
The next one I've also doneintuitive journaling And so
there's lots of fun ways you cando this one And this also feels
a little crazy, a little kooky,but this is really on listening
(07:17):
to your inner wisdom andallowing your intuition to flow
through you into your journal.
It is tapping into yoursubconscious mind, expressing
your thoughts, feeling andinsights, without judgment or
preconceived notions, and thereare lots of fun ways to do this
one.
Like I said it is.
It can be a little crazy.
(07:38):
I've done it where you writewith your right hand your
question and you answer thequestion with your left hand.
There is, there is you couldjust write all in your left hand
and there's some interestingtheories on it.
Maybe we'll do another episodeon it.
Thank you.
Writing with your left handtaps into a different energy,
like writing with yournon-dominant hand.
Speaker 2 (07:59):
I was just gonna say do you mean you're non-dominant?
Speaker 1 (08:03):
Yeah, so lots of fun there.
But this journaling practice isgood for when you need to gain
clarity and guidance when you'refaced on important decisions in
your life.
Maybe you're looking at a newjob, new home, moving, you know,
maybe relationship stuff justreally asking your inner wisdom
to come to life on the page isthe point of this, when you're
(08:27):
exploring and understanding yourintuition and gut feelings that
maybe you are somebody whodoesn't really get in touch with
your intuition a lot.
This is a great practice to like, help you draw it out, get
there right.
Yeah, tapping into your innerwisdom and higher self.
So your inner wisdom is yourhigher self so it's just another
word for that intuitive feelingAnd to examine and process your
(08:50):
emotions on a deeper level.
So those are really why youmight wanna do it.
The benefits, some of theactual practices with it is
really starting when you'redoing an intentional intuitive
journal.
Practice is starting with alittle bit of breath, work,
meditation, getting clear, yes,yes, because, as we've talked
about many times before, ifyou're not feeling clear, it's
(09:13):
gonna be hard to feel thatintuitive hit coming through or
to let it flow as easily.
Speaker 2 (09:18):
Yeah, something that I have done in the past is doing
the I always call it blindjournaling, because I don't know
what's gonna come out and I'mnot gonna read it, and, like
that first type of journal thatwe were talking about, get it
all out, meditate, feel a littlebit centered and then,
intuitively, journal, go.
Okay, this is something I wasreally feeling.
This is something that'shitting me over and over again.
(09:40):
I really wanna explore this.
And then you're really morefocused, you're very much more
intuitive, but having the timeto do them hand in hand, i think
, can be really helpful.
Yes, it's beautiful.
Speaker 1 (09:52):
Let's see.
you can write down anyquestions or area of concerns
you have in your life, So thisis where you can bring in some
questions for yourself, like Isaid, try writing it with your
dominant hand, first thequestion and then answer it just
try it, just see how it goes.
Speaker 2 (10:07):
It's really an interesting practice.
Speaker 1 (10:10):
You can relax and let your intuition guide.
You trust the first thought, soagain, this is where trust
comes in.
Don't question it.
Intuitively it's sayingsomething where you're like, oh,
that's weird.
Just don't judge it.
Let it come out.
Yes, we bottle up our naturalinner wisdom so much with all
this society, shit and what weshould do, and so then we can be
(10:33):
confused when the voice comesthrough.
Speaker 2 (10:35):
Yes, right.
Speaker 1 (10:37):
So do that.
Pay attention to patterns,symbols, reoccurring themes in
your writing.
This holds the valuable insight, right, like you said.
Oh, i noticed they wrote thatword a lot.
If you're doing that inintuitive journaling, like
really key in and then getcurious on that word, like what
does this mean to me?
Why is this coming up?
Yeah, right, and we alreadysaid don't judge, so Always
(11:02):
Don't be a judgy bitch in yourjournal.
Speaker 2 (11:04):
practice Working on it.
Speaker 1 (11:08):
So anything else on that one, no Intuition very
strong, very powerful, love it.
I have used that, yes, whenthere was big decisions coming
and I really needed to get clear.
So, yes, it's a great practicefor that.
The third one, which is reallyfun, and we've talked about this
one, is scripting.
Oh, yes, So scripting is your,I know it's good, and I think
this is probably the one thatwe've hit on the most.
(11:29):
Yes, this last year the lastseason, and this is where you're
envisioning and imagining yourideal future.
You're writing about it indetail, in a descriptive manner.
It involves writing as ifyou're already living the life
you desire, as if it has alreadycome to fruition.
So this is really thatintentional manifestation
(11:49):
scripting.
Speaker 2 (11:50):
Yes, And all of the past point supply.
Don't judge.
Trust what comes up.
Be intuitive about it.
One of the things that is mostimportant when I do this is to
trust the story that I'm writingbecause I am the author.
It's not, it just is exactly.
It can be whatever I want Yeah,Whatever the fuck I want.
(12:15):
Like it does not have to fitanyone else's narrative because
it's my story and I'm the author.
So trust the chapter Exactly.
Trust the book, just write it.
Write it how you want it, don'thave to include anyone else.
It can be just for you, justfor you Write your story.
Speaker 1 (12:31):
The scripting is super powerful.
This is one that that Roxy haddone some episodes on.
that It was really.
I mean, it's the heart ofmanifestation when you talk
about journaling.
Yes.
So we already mentioned, it'sreally good when you're
manifesting goals and desires,you're creating those clear
visions and details to get youto when you're.
The more clear you are right,the more, the more easily it is
(12:53):
to manifest something.
So, yes, i agree, helps you getclarity.
Also, it can be used forboosting self-confidence and
positive thinking.
Right, if you're, maybe youhave a goal about self-love or
body positivity and you'rewriting the story of this vision
you have for yourself or howyou want to feel, right, yeah,
it can be not physicalmanifestations, but even more
feeling manifestations,definitely Reinforcing
(13:14):
affirmations and empoweringbeliefs.
So, again that you're writingit from a now perspective and
it's positive.
Yes, scripting is positive.
This is where we're gonna sayleave the negative shit out.
Speaker 2 (13:25):
Yes, if you need, if you gotta get that out first, do
that first.
That's fine.
When you're scripting and whenyou're telling the story of your
own life, make sure that you'retelling a positive story.
You deserve to have a reallygreat life.
Speaker 1 (13:39):
Yes, Write it down And this is a really good one.
Yeah, to do it night, because Ican't remember which teacher
author that was talking aboutthis.
I want to say is Wayne Dyer,but you know your final thoughts
before you go to sleep.
Yeah, really putting in thoselike that dream life and
imagining it, and I think, evenRoxy had said like this is a
(14:02):
good one for the evening, it'sgood practice in the evening,
mm-hmm.
And you can also align yourthoughts and actions to your
desired reality.
So again, creating thatconnection super important, yeah
.
So some ways you can do this.
Start by envisioning the futureyou desire, imagine it in vivid
detail, with strong positiveemotions, so really, yeah the
(14:23):
words are very powerful in this.
Speaker 2 (14:25):
Yes, Make it come alive.
Well, and tap into.
How are you feeling when you'recreating that story?
How excited, how full of likeAmbition are you when you're
writing it or reading it orthinking it?
Speaker 1 (14:39):
That's where you should be exactly Mm-hmm, right
in the present tense, as ifyou're already experiencing your
desired reality, and bespecific in detail.
Again, details are key.
Focus on the positive aspectsand outcomes you want to
manifest in your life.
Yeah, use affirmations andempowering language to reinforce
your beliefs And intentions.
(15:02):
Right, being really intentional.
We love that.
Yeah they also suggest, like youknow, reading your scripts
Regularly to reinforce yourgoals.
So if you write one that'sreally powerful, mm-hmm, make it
your bedtime story.
You read to yourself and likeyou can add things to it, right.
Speaker 2 (15:17):
Sure.
Speaker 1 (15:18):
That's where that you know, scripting journal by your
bed might be really powerful.
Yeah, because you can add to itand oh, yes, and this thing,
and yeah.
You know that might be a coolpractice to stack on the joy.
Yeah, so that's scriptingMm-hmm, one of our most powerful
, one of our most practiced.
You need to get back into thatone.
(15:38):
It's so great, it's sonecessary.
Yeah, this next one is alsopowerful.
I think this is the one I usein most of my like coaching
practices.
Mm-hmm is reflective journaling.
Oh yeah, and so reflectivejournaling is where you're
writing about your personalexperiences, thoughts and
emotions.
It helps you promoteself-awareness, emotional
expression Process, challengingsituations again with the
(16:02):
coaching.
Yeah, it allows you to gaininsights into your own behavior
And promotes personal growth.
So this is where you're gonnause our prompts.
So any of our workbooks thatwe've put out have all been
reflective journaling practices.
Yeah, most of them, right.
So they were.
They ask you a question.
So if you don't have your ownquestions, you can look on the
(16:22):
internet if you're doing acertain thing You can message us
We can use some prompts,definitely We give you prompts
in our episodes.
Reflective journaling is reallyabout curiosity.
Yeah, right, yes, it's superpowerful.
Yeah, or you can use this whenyou're processing or learning
from a challenging experienceYep.
Or personal interactions withpeople.
If you're trying to understand,like why does this keep showing
(16:45):
up, why is this happening in mylife?
This is a good journalingpractice for you.
Yeah, if you're examining thepatterns and behaviors in your
relationship and your own, youknow.
Personal interactions with theworld Very powerful.
Speaker 2 (16:57):
Yeah right, It's a good place to celebrate when
you've done something thatyou've been practicing.
Yep you don't.
Speaker 1 (17:03):
I'm saying yeah, yeah , i love that, yeah, get curious
about it, exploring personalgrowth and self-improvement, if
you, you know, you want tounderstand why maybe you've
Haven't succeeded at somethingand you really want to reflect
on it, or you know any of thosereflective insights and you
might want to find lessons andinsights from past experiences.
(17:25):
So this is where you might lookat the past to inform the
present and the future.
Mm-hmm, so it is Reallypowerful.
We do it all the time.
Speaker 2 (17:34):
Yeah.
Speaker 1 (17:35):
Find some prompts, ask yourself questions and dig
deeper.
It's mining every question.
Speaker 2 (17:39):
Yes.
Speaker 1 (17:40):
Yeah, and why?
and you can get to the root ofthe answer.
Yeah, some little tips on thepracticing this.
Set aside dedicated time forreflection, preferably at the
end of the day or at the end ofa significant event.
So yeah it is good to reflectat the end of every day and
again, if you don't, maybeyou're not even journaling it
and you're just kind ofmeditating on or thinking about
(18:00):
it.
But any of that intentional,conscious awareness of how your
day went, Yeah, well, or ifyou've had a stressful event.
Speaker 2 (18:06):
Yeah, you know we had the grad party and you know
took so to the airport, blah,blah, blah.
So after those things it was alot of like build up, build up,
build up, high, sort of likeeverything is going on and and
then the let go of like I can'tcontrol anything else of it, and
then they come down.
Yeah, i finally got to a pointwhere I was like, okay, it's
time to reflect on all of thosethings.
(18:27):
It's time to reflect on thethings I was worried about that
didn't happen.
It's time to reflect on thethings that I feel like I should
be celebrating.
It's time to reflect on, youknow, my you know the things
that I sort of conquered, youknow, not Overthinking, not
rehearsing problems that haven'thappened yet, not having
arguments in my head that arenot existent, whatever like
(18:49):
getting to the point where yougo okay, this is reality, this
is how it went and I feel reallyyou know great about that, or
whatever.
And why was I worried aboutthis in the first place?
blah, blah, blah.
That's the type of mining that,like personally, i have done
recently good, super helpful.
Speaker 1 (19:03):
It is right.
Yeah, yes, i love it.
I do this all the time Recapand explore your experiences,
emotions and thoughts, just kindof how you mentioned, in an
honest manner.
Yeah, really honest withyourself.
Speaker 2 (19:15):
Yes, don't sugarcoat it.
It's not for anyone else.
You don't have to provesomething to somebody else.
Just be honest with yourself.
Speaker 1 (19:22):
It's okay, it's be real, ask yourself questions
that encourage deepself-awareness and insights, and
also consider what you'velearned from the situation, how
you can apply the lesson.
So it is just again supercurious, really mining and
digging for that, those littlegolden seeds of understanding
and intention.
(19:43):
Yeah, yeah, mm-hmm.
So that's reflective journaling.
I highly recommend check outall of our workbooks as well.
They're on our website Mm-hmm,super fun.
And then the last one we havealso recommended is gratitude
journaling.
Oh, yeah, it's a good one.
I like to start my day withgratitude journaling.
Yep, so I think it's a goodmorning practice, but you can do
(20:04):
it any time of the day.
Yes, so gratitude, you know.
Focus on expressing gratitudefor the positive aspects in your
life.
It helps you cultivate apositive mindset, reduces stress
, enhances overall well-being.
It encourages you to notice andappreciate the small blessings
and joys in your life.
Right, yeah, absolutely.
(20:25):
I'm grateful for even thesmallest thing.
The sky is blue today and Ilove it.
It makes me happy.
Yeah, you know, done, right,the simple things.
Speaker 2 (20:35):
Yes, i mean, and even if you wake up and you're like,
oh, this again.
Yeah, you know, get throughyour day, and I will Mentally be
like, oh, this really greatthing happened.
Or I mean, i had such a funlunch, i ran into so-and-so, or
or I accomplished this SomethingI was working on.
I'll sort of like pin that yeah.
(20:56):
And I want to be really gratefulfor it.
And so when I'm doing somegratitude journaling, i can pull
those experiences and be like,even if my day started out a
little like Hard to get going,i'll pull out like, oh, i
remember this, i'm grateful forthat and this and this.
It can be a daily practice.
Yeah, i love that.
Speaker 1 (21:15):
Yes, it's a very important one.
Do not, do not skip this one.
Yeah if any of them are gonnabe powerful in changing your
mood and your mindset, it'sgratitude, yeah, and it's high
five.
Speaker 2 (21:28):
Yes, it is.
Speaker 1 (21:29):
Yeah, you might want to use this when you're
cultivating a positive mindsetand increasing overall
well-being, if you're counteringnegative thoughts.
You know This is a great timeto, like you mentioned, if you
wake up with those shittythoughts and you're like okay, i
got to find something to begrateful for.
Yes, this is the practice Youare practicing.
Mindfulness, being present,gratitude puts us in that
(21:50):
present moment.
Which is really powerful andimportant to start your day that
way, yes, and Cultivate a senseof appreciation and gratitude
for all those little smallthings in life.
As we mentioned, love it.
So that's sort of why and howyou can do this is, you know,
begin by focusing on positiveaspects of your life and the
things You're grateful for.
So, like we said, it could bevery small You don't have to
(22:13):
spend a lot of time digging orit can be big Yeah, every day it
can be something different.
Every day It could be the samething.
Yeah, there's no rules here.
Just play with it and have funWhatever feels best to you.
Yes, have fun.
Write down specific moments,experiences or people you
appreciate.
You know.
We talked about the power ofappreciation, even with Jamie
Lerner in that episode.
Yeah, you know appreciatingpeople.
(22:35):
We've seen the magic ofappreciation, just even telling
people I appreciate you.
Yeah, that's super powerful.
Yes tell them, but also writeabout it.
Yes, please, cultivate a dailygratitude practice by committing
to writing a certain number ofthings you're grateful for.
You've seen this in likeWarning routines, like I'm gonna
find ten things, and it reallydoes.
You know you don't have to dothis, but if you're like every
(22:57):
day I'm gonna find ten things,it helps you mine a little bit
better.
Yes, right, definitely big andsmall, mm-hmm, and reflect on
the emotions that arise as youexpress gratitude and allow
yourself to fully express them.
Speaker 2 (23:09):
you know, yeah, one thing that I'll do sometimes is,
throughout my day I will thinklike I'll get to the end of my
day and I go, okay, what was thebest thing that happened to me
today?
And it's interesting how it'sshaped, how I move through my
day, because I'm looking for allof the great things.
(23:31):
Something wonderful will happenand I'll be like, oh, is this
the best thing that happened tome today or is there more?
Is this the one that I'm reallygoing to be thinking about?
And sometimes I'll get home andI'll ask the kids what's the
best thing that happened to youtoday?
And so I've got them thinkingabout it.
I'll ask them what's the bestthing that happened to you today
?
And sometimes the best thingthat happened was I got to come
(23:51):
home on time.
I had a really rough day and thebest thing is that I'm home now
and I feel relaxed.
That's okay, that's fine.
But other days, i promise you,you're going to have to sift
through so much good stuff toget to the best thing that
happened all day.
It's really great.
It really helps me to look forthe good.
Not just ignore it as it passesme by.
Speaker 1 (24:11):
Yeah, ask the people around you.
Yeah, that's super powerful.
We did that at the end of ourtrip.
We're like what was yourfavorite part of the trip,
presley, and what was yours?
And we all just love talkingabout the good parts, right?
Speaker 2 (24:22):
Absolutely.
Speaker 1 (24:23):
Yep Relive the memories.
Speaker 2 (24:25):
Have a good time.
Speaker 1 (24:27):
Yeah, so those are the five that I sort of use
commonly.
Speaker 2 (24:32):
Do any that we didn't touch on for you, so only two
that I had in my mind that youdidn't mention, and they both
tie in.
So one ties more directly tothe gratitude.
So I'll talk about that first,and it's basically shadow and
light journaling.
Sometimes, if I really feellike I need balance, this is
what I will do.
So I'll write something on theshadow side that's like I'm
(24:53):
feeling, maybe more in a morenegative sense.
I'll list that And then on thelight I will all I'll do the
contrast of that, like oh, i'mso tired, and I'll put that on
the shadow side And then on thelight side I'll say I have so
much to fill my day, like I have.
I have family and friends andmeaningful things that are
filling my day, or I've beenworking so hard that mentally I
(25:16):
am tired, but I know that that'sgrowth.
Speaker 1 (25:18):
Yeah.
Speaker 2 (25:18):
Right.
So so the shadow and light, And, like I said, really I use that
when I'm looking for balanceAnd by the end of it I do shadow
on one side on one page, lighton the other page.
I contrast each one, So I'm notheavily leaning, you know,
negatively by any means, But itties a lot into gratitude
(25:39):
because that can help you pullto the light side And it's all
about balance.
So I do like to use that onewhen I'm feeling a little like I
like that's what I need, alittle off kilter.
The other one that I just lovethis one I was like excited to
talk about this type ofjournaling specifically, and I
learned it from Abraham Hicks.
(26:01):
Yeah, and it's where you journalbasically And maybe it's I use
it for journaling, but you coulduse it at any time.
But essentially what I do is Iwill journal and list all of the
things that I know I'm going tobe taking care of, and then
I'll journal and list all thethings that I want the universe
to take care of for me.
And so, if I'm right, if I'mfeeling like I have so much
(26:23):
going on I'm really overwhelmed.
I have work, i have family, Ihave all these things, a million
places to go and a millionappointments to keep, and things
keep piling on I'll stop andstart to separate And I'll go.
These are the things that I feellike I'm responsible for, these
are the things that I'm goingto put effort into my life, and
these things I'm going to let goand let the universe take care
of them, not going to worryabout them.
(26:44):
I'm going to get them off myplate, out of my hands, off my
mind.
The universe is going to takecare of it.
I trust that it will happenexactly the way it's supposed to
.
Yeah, and I let it go.
I am no, tomorrow, i'm notgoing to worry about it.
I'm not going to think about it.
It's oftentimes, if I'm waitingfor, like, an email from
someone or God you know, i havethis stupid like rebate thing
(27:06):
going on right now with whatever, so that's all.
I'll be like I'm not evenworried about it.
I am not obsessively checking myemail every day.
I'm letting the universe takecare of that one.
It'll come when it's supposedto come.
It's going to be off my mind.
It's out of my hands.
It's off my mind, plain andsimple.
Speaker 1 (27:20):
Yeah.
Speaker 2 (27:20):
So that's a good one for me when I'm feeling
overwhelmed.
Helps me really clear the space.
I'm giving this to the universe, I'm keeping this for myself
And off we go.
Speaker 1 (27:30):
I like that.
It's a good one to try.
It's a fun one.
And I bet there's like so manymore to know about.
Probably little journalingexercises.
Speaker 2 (27:39):
Yeah.
Speaker 1 (27:40):
All kinds of fun stuff.
Yes, ma'am.
Speaker 2 (27:42):
Those are good.
Speaker 1 (27:43):
So maybe from this episode, reflecting on you know
which ones resonate with you.
Yeah, You know.
Do you have a journalingpractice?
Do you have a journal, You know?
yeah, finding a journal youlove, you know like physically
that you love, is reallyimportant.
And your pen and, like I thinkI said before, I like to write
in different colors and you knowyou have your own little unique
(28:05):
practice.
Yes, ma'am, right.
So reflect on that Which onespoke to you and challenge
yourself this week, you know,every day this week, to journal
at least once a day.
If you can, morning and night.
You're going to see powerfulshifts in your life.
Yes, like when you meditate.
Ladies, that's right, trust us.
So how do you know unless youtry?
Speaker 2 (28:25):
Yes, okay, yeah, so do it for a week, that's.
Bye.
Popular Podcasts
Crime Junkie
Does hearing about a true crime case always leave you scouring the internet for the truth behind the story? Dive into your next mystery with Crime Junkie. Every Monday, join your host Ashley Flowers as she unravels all the details of infamous and underreported true crime cases with her best friend Brit Prawat. From cold cases to missing persons and heroes in our community who seek justice, Crime Junkie is your destination for theories and stories you won’t hear anywhere else. Whether you're a seasoned true crime enthusiast or new to the genre, you'll find yourself on the edge of your seat awaiting a new episode every Monday. If you can never get enough true crime... Congratulations, you’ve found your people. Follow to join a community of Crime Junkies! Crime Junkie is presented by audiochuck Media Company.
24/7 News: The Latest
The latest news in 4 minutes updated every hour, every day.
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.