Journal Writing during Menopause
Why journal?
Self reflection creates awareness, and without awareness how can we heal?
Healing means change, and to understand what we need to change requires awareness which we can find with self reflection. By observing things about our life, and having self inquiry we have steps to see the connection between our thoughts, and our behaviours on our physical and mental health.
The menopause time in our life is a transition, a wintering, a time of inner reflection to then blossom and be creative our post-menopausal years. Journalling is a wonderful creation of our inner landscape, our inner library and a tool that we can use for healing, for meditation and for change.
This is what journalling can do for us.
Journalling is an integral part of Menopause yoga and I encourage you to have a go, even if you feel you are not already. Start simple, setting just a few minutes aside. It doesn’t matter what you journal about or even how you journal. You can write things down, or you can record voice memos, which most smart phones have, draw or create a mosaic of pictures.
How to journal
- The first step is creating the space to journal. Schedule or set aside a little bit of time everyday or a day or 2 a week for journalling.
- Choose what to journal about. Some ideas include: diet, sleep, exercise symptom diary; reflecting on your life or your plans and goals for the future; writing down what you are grateful for and even recording your dreams.
- There is no right or wrong way of journalling, it is for you to reflect and learn more about yourself.
Different types of journalling
- Reflective journalling – start with a question to reflect upon four life. It could be thinking about where you feel you are at, and what your needs or wants are for example ‘how do I feel today?’.
- Affirmations starting with ‘I am’ for example ‘I am courageous’, ‘I am ok with where I am at’
- Intentions. You can set an intention for the day or for a yoga practice. ‘My intention for today is to relax and not take on too much’ Then think of ways of how to achieve that intention.
- Scripting is a lovely practice of writing in present tense about a time in the future. For example, writing a letter to yourself of how your life looks 3 months, or 5 years in the future describing what your life looks like, how you feel and so on as if you have created it and are living that life.
- Gratitude could be who or what you are grateful for. It is lovely to do to create a positive mindset and seeing the abundance in your life.
- Dream journalling is about writing down you dreams you have a night.
- Free writing or audio musings is writing about whatever comes to your mind.
Reference
Coveney, Petra (2022). Menopause Yoga. Singing Dragon
