We’ve all experienced  heartaches and emotional wounds. From breakups, passings, job loss, rough days, and just overall general sadness, these can all cause us to feel unhappy and emotionally drained.   Journaling can help to heal the wounds that have surfaced due to these normal, yet unpredictable and sometimes difficult to handle situations.

It’s normal to want to avoid the things that upset us.  It’s normal to want to do the opposite of writing them down and hide them away.  However, they stay in our subconscious minds until we can embrace and release the pain, which is where journaling comes into play.

Journaling is a way to clean up the dirt in our lives- to declutter and reflect. By writing down your emotions, you’re letting go of those deep rooted feelings and the pain you are feeling. By expressing your sadness, rather than letting it boil up inside, you’ve allowed yourself to heal and express yourself on paper. The gift of mental health is one of the most important things you can give yourself. By journaling, you are helping to resolve your inner struggles before they overpower your day-to-day life.

Purchase a blank journal. Journal for just 20 minutes per day. Every day may not be accompanied by sadness. It’s normal to feel sad only some days and happy other days. By committing to 20 minutes per day, you are giving yourself the freedom to express yourself after a hard day at work or the most wonderful day you have had this week. Either way, journaling through the happy and sad times will establish a routine that is difficult to break. Before you know it, you’ll be established in your journaling routine and writing with ease, releasing your emotions and cleansing your mind.

Clearing up negative emotions will help establish a life full of self-love rather than self-pity. By withdrawing the negative from your life and overcoming emotional wounds, you are brightening up your life, and bringing strength into everything you do.

Find solace in your writing, peace in your heart, and happiness in your life. Journaling is the simplest and most effective way to tidy up your life. Tune into your feelings and be honest in your writing. The only way to heal an emotional wound is to clean it out, disinfect, and let it heal. Give it a try! Grab your favorite pen, a journal and a quiet spot. Just 20 minutes per day could make the difference of a lifetime of happiness.

To get started, I teach the following 4 step journal & meditation process to all my clients:

1. Write out how you currently feel – without censoring
2. Write out how you want to feel – without censoring
3. Write at least 10 things you are currently grateful for
4. Meditate for 5-10 minutes

Click here to experience the power of journaling, combined with meditation and how it can dramatically improve your life! 

Feeling stressed, tired, or worn out? Don’t have time to attend yoga or don’t have a sitter for your little ones? No problem! This 5-minute meditation plan is exactly what you need to get your day back on track! Stress is normal. It happens to all of us! It’s just a matter of how you relieve that stress, and I’m here to give you a simple and effective way!

1. Find a quiet place where distractions are nonexistent. For the next 5 minutes, your focus needs to be solely on the meditation.
2. Take a seat on the floor, bed, chair or couch. Cross your legs, leave them straight out, or lay down. The key is to not disrupt the meditation with movement. The most comfortable position for you is ideal. For the next 5 minutes, you will get lost in your meditation and movement would disrupt the tranquility.
3. Select your background music (waterfalls or soft piano music is a great choice) and add a few drops of lemon and lavender essential oil to your diffuser.
4. Set your timer to 5 minutes. That way, you don’t need to wonder when the 5 minutes are up- your timer will do that for you!
5. Begin your meditation. Close your eyes and relax. Visualize the stress and tension exiting your body from your head to your toes! Clear your mind of all thoughts, focus on your breathing, and letting go. Make sure to keep your eyes closed for the entire meditation, just don’t fall asleep! Do this for 5 minutes until your timer goes off.
6. After your meditation, slowly get up from your quiet spot and enjoy a glass of refreshing lemon water. You are renewed so freshen up!

Meditation is the perfect tool to redirect your body and bring you back to the present. You can meditate for the first 5 minutes of your day, after a long days work, or during your lunch break. You can do this meditation on vacation, in the parking lot of your favorite store, or your work. As you become more familiar with your meditation, feel free to increase the time from 5 minutes to 10 or 15 minutes!

By spending 5 minutes redirecting your body and mind to ease stress, you are increasing your mental and emotional strength, determination, and drive. There’s a wonderful feeling about a mind and stress cleanse! The beauty is, as simple and short as this meditation seems, the benefits of a quick 5-minute meditation are astounding. Give it a try yourself!

If you want to experience a real transformation through Meditation, click here to learn more about the 5 Day Meditation & Journal Experience that will change your life dramatically!