You can tune into your intuition through meditation journaling. The idea is to write without editing or judgment. Read on for journal prompts to help you start.
What is meditation journaling?
Meditation journaling is jotting down feelings, thoughts, and revelations that surface while in a ‘flow‘ state.
You may have heard the expression: “Go with the flow”.
A meditation journal becomes not only a history of inner recollections for self-reflection but also a medium for observing patterns and awakening intuition.
How to start a meditation journaling practice
1. Find a journal that resonates with you
Get yourself a journal or diary, one that resonates with you. Keep this one book, especially for the purpose of meditation journaling. And keep it in a special place.
When using it for this purpose, keep the journal, notebook, or diary in the space where you meditate or in that place where you find calm and peace.
2. Clearing the clutter: Removing distractions to better hear your intuition
The best way to clear the clutter is through mindfulness techniques – A calming technique that enables a flow state of mind, aka the alpha state of mind. The Power of Flow by Belitz and Lundstrom, available at Amazon – see it here (affiliate link), explains living in the flow and how it can transform your life with meaningful coincidence.
Meditation is the prime means for this.
If you are new to meditation or unsure about it, you can try other relaxation techniques that work for you instead. This might involve putting on calming music, a breathing technique, or a relaxing bath.
I sometimes quote Steve Jobs, who had this thing of walking barefooted as a way to access intuition. I guess it was a way for him to enter into the ‘flow’ state.
Another way is to try jotting down all the stuff that’s going round and round in your head until you’ve exhausted that, then doodle for a few minutes until you feel relaxed and ready to enter into a state of ‘flow’ – i.e. writing without worry, thinking or judging.
Or, you could simply go outside and gaze at the Moon to still your mind and tune into your intuition.
3. Use meditation journaling prompts
If your mind is blank and you are finding it hard to write, it’s worth using journaling prompts to get that flow happening. Having some standard notations will also serve as a reference to observe patterns or insights when looking back on recollections in the future.
Creative meditation journaling prompts to try
Journal prompts help when it’s hard to get going…When your mind scores a blank.
Idle doodling is one way to prompt yourself.
What I find useful is to write three things that I am grateful for that day. As a prompt, I have my notebook marked for each day and with the words “today I am grateful for…” and numbers 1, 2, 3. You can write more, but at least write three. They don’t have to be profound.
After you’re in a habit of writing without overthinking or judging, it becomes easier.
You can expand on this with this list of meditation journaling prompts to use to record thoughts, feelings, sensations, and perceptions surfacing during the meditative state of flow…
Meditation journaling tips for beginners
Meditation journaling is personal, often with meaning only to you, the person who wrote the journal notes. Not everyone likes to share such personal writing for fear of ridicule or that it will undermine the meaningfulness of their jottings. And rightly so. It reveals a sacred place…the inner sanctuary.
An example of meditation journaling in terms of gratefulness might be as simple as:
- I am grateful for the walk in the sunshine
- The flowers that have bloomed in my garden
- The community who share my ideas
As Melbourne Meditation Centre offers, it’s best to head the journal entry with at least a date and time. It’s also worth noting the place/space you used, the relaxation method, the music or other props or info you’d like to track over time to look back on as a reference for observing patterns or for what has been working for you, etc.
What do you put in a meditation journal?
A meditation journal is a useful tool for recording your reflections and insights during your meditation practice or whilst in a flow state of mind.
In your journal, you can write about anything that comes to mind, including your thoughts, feelings, and physical sensations.
Here are some options for what to put in your meditation journal:
- Record your thoughts and feelings: Write down any thoughts or emotions that come up during your meditation. This can help you identify patterns in your thinking and gain insights into your emotional state.
- Note your physical sensations: Pay attention to any physical sensations you experience during your meditation, such as tension in your body or aches and pains. This can help you become more aware of your body and learn to relax more deeply.
- Reflect on your practice: Take some time to reflect on your meditation practice as a whole. Think about what you have learned, what has challenged you, and what you would like to focus on in the future.
- Set intentions: Use your meditation journal to set intentions for yourself, such as practicing gratitude or cultivating compassion. Write down specific actions you can take to achieve these goals.
- Track your progress: Keep track of how often you meditate and how long your sessions are. This can help you stay motivated and see how your practice is evolving over time.
Remember, your meditation journal is a personal tool for self-reflection and growth, so feel free to experiment and find what works best for you.
How do I Access my intuition?
Intuition seems to surface out of nowhere. For me, it’s like a ‘spark’ or thought that comes into my head or a happening that syncs with what I’d been thinking about – like hearing from an old friend out of the blue after wondering what they’ve been up to. It’s a meaningful coincidence, yes. Has it happened to you?
Sometimes while showering I have these ‘sparks’ of bright ideas. This happens to others, I’m sure. Click here to read “Trusting Your Intuition: a Beginner’s Guide”.
Getting insights With an idle mind
Insights arrive when I’m doing mindless stuff, meaning with an idle mind. I’ll be into something that needs no thinking. I’m on ‘automatic’ being creative or boring, such as when I’m cleaning, painting, or journaling. It’s during these mindless times that I’m able to enter the flow, or put another way, the alpha state of mind.
So in ‘mindlessness’, I access my intuition. (Much is written about mindfulness, but I regard ‘mindlessness’ as my mind being empty of the usual clutter.) I’m not thinking about what I need to do next, nor what will happen if I don’t get the task done by x, nor what somebody will say or think, or any other logical, rational (or irrational) thought process.
Meditation journaling is one way to access this state.
Final thoughts
Science indicates intuition is a ‘fast system of thinking’ and correlates with higher IQ. So call it your higher intelligence, if you like.
Meditation journaling is a means of awakening your ‘higher intelligence’.
You might prefer to call this your ‘inner self’, the Universe, angels, God, or simply intuition, whatever you may believe. Either way, trust, faith, and a willingness to open yourself to intuition are at the heart of meditation journaling and is a way to access a ‘voice’ other than your logical thinking brain.
References
Elaine Houston B. Sc.: Examples of Flow State | Melbourne Meditation Centre: Keeping a Meditation Journal |
Other readings
Belitz, C. & Lundstrom, M. (1998). The Power of Flow: Practical Ways to Transform Your Life with Meaningful Coincidence. US: Harmony Publishers.
Bonaiuto, M., Mao, Y., Roberts, S., Psalti, A., Ariccio, S., Ganucci Cancellieri, U., & Csikszentmihalyi, M. (2016). Optimal Experience and Personal Growth: Flow and the Consolidation of Place Identity. Frontiers in Psychology, 7, 1654. doi:10.3389/fpsyg.2016.01654.
Chirico, A., Serino, S., Cipresso, P., Gaggioli, A., & Riva, G. (2015). When music “flows”. State and trait in musical performance, composition and listening: a systematic review. Frontiers in Psychology, 6, 906. doi:10.3389/fpsyg.2015.00906.
Csikszentmihalyi, M. (1990). The Psychology of Optimal Experience. New York: Harper & Row Publishers.
Hanin, Y. L. (2000). Emotions in sport. Champaign, IL, US: Human Kinetics.
Jackson, S.A. (1992). Athletes in flow: A qualitative investigation of flow states in elite figure skaters. Journal of Applied Sport Psychology, 4, 161-180.
Mitchels, L. (2015). The Relationship Between Achievement Goals and Psychological Flow. Journal of Student Research. 174-190.
Ryff, C. D., Singer, B. H., & Dienberg Love, G. (2004). Positive health: connecting well-being with biology. Philosophical Transactions of the Royal Society of London, 359, 1383-94.
Van Passel, P. & Eggink, W, (2013). Exploring the influence of self-confidence in product sketching, International Conference of Engineering and Product Design, 70-75, Dublin, 2014.
