Let the Page Hold You: How Journaling Can Support Your Inner Life
Journaling is one tool (and certainly not the only one) that can help you come home to yourself. It can be a mirror, a map, and a quiet act of care.
So a Quick Exercise: you’re invited to try something simple.
Scribble, doodle, or jot down a sentence about how you feel right now.
That’s it! That’s journaling.
“When you write in a notebook, your thoughts are in a place. It's like they’ve been taken out of your head.” — Natalie Goldberg author of “Writing Down the Bones”
In my work with clients — whether we’re exploring a resistance to exercise, building new nutrition patterns, or setting long-term goals— journaling often becomes a bridge. It helps surface what’s behind unconstructive habits, help you hear yourself more clearly, shift inner narratives, and reconnect with truth and self-trust.
7 Ways to Journal with Care and Clarity
1. KNOW YOUR STYLE
Journaling doesn’t have to look one particular way. For some people, words aren’t always the easiest path — and writing might feel like a chore rather than a support. Reflection doesn’t have to involve handwriting, typing, or even complete sentences.
Some people reflect through:
Art, movement, or sound
Symbols or shapes
Silence or stillness
Speaking out loud or thinking quietly
What resonates with you? You might try:
Sketches, comic strips, or collage instead of sentences
Voice memos, typing, or mind maps
Journaling in the dark, using noise cancelling headphones, opting for soft lighting
Reading a prompt and noticing what emotions come up — even if you don’t “answer” it on paper
The key is to follow what feels soothing, supportive, or neutral to your system.
2. START WITH A CHECK-IN
Before diving into any topic, take a moment to check in with your body and nervous system. You might ask:
What am I feeling right now — physically, emotionally, energetically?
On a scale of 1–10, how grounded, tired, or charged, do I feel?
This sets a baseline and serves as a reminder that you can pause or pivot if the writing gets overwhelming.
3. USE STRUCTURE
Free-writing isn't for everyone. If open-ended journaling leads to spirals of self-criticism or over-analysis, try prompts that offer containment:
A way you’ve shown up for yourself (even if no one else noticed).
A decision you’ve made that you feel quietly proud of. What would it look like to build gently on this momentum?
What am I tired of carrying — and what might it feel like to set it down, even briefly?
If I zoom out, what would the compassionate version of me see in this situation?
4. WRITE WITH THE BODY
Sometimes, the most honest insights come when we bring the body into the conversation — when we pause mental analysis and simply listen.
Instead of writing about your body, try writing with it.
Let your body be a collaborator, not just a subject.
You might explore:
Body, what do you need me to know today?
Where do I feel even a small flicker of calm, ease, or safety?
What sensations are present — and what might they be telling me?
This kind of journaling doesn’t require deep insight or eloquence.
It’s a quiet act of trust-building — a practice of noticing, not performing.
5. YOU DON’T HAVE TO GO DEEP
Supportive journaling can be:
A list of what’s on your mind (even a grocery list)
A single sentence like: “This is hard, and I’m still here.”
Doodles, scribbles, or lyrics
Noticing the light in the room, or your breath in this moment
Nothing is too small.
6. EXTERNALIZE UNHELPFUL NARRATIVES
Some of the most persistent inner struggles aren't truly ours — they’re stories we’ve inherited, absorbed, or been taught to believe about our body, identity, productivity, or worth. These thoughts are often learned — not lifelong truths you have to keep carrying. One way to begin loosening their grip is by externalizing them.
You might explore:
A letter to the belief you want to explore
“Dear belief that I must be productive to be valuable…”
Let it know what it’s cost you. And how you’re loosening this story’s grip on your heart or mind.
A dialogue
Between your present self and a cultural message you’ve internalized — like diet culture, hustle culture, or perfectionism.
Let each voice speak honestly. See if anything shifts.
➤ If desired, this Rewriting a Belief Worksheet will help form a more structured entry point for this type of exploration.
Tip: Use a timer (5–10 mins) to stay focused and grounded. You can always pause and return later.
7. CLOSE WITH GROUNDING
Reflection is one side of the coin — resourcing helps you stay anchored after you've opened something tender, or even emotionally exciting. It might be helpful to:
Write something stabilizing:
One thing I’m grateful for right now
A phrase or quote that feels true
A small next step I can take (like drinking water or opening a window)
Repeat a grounding phrase:
I am safe in this moment
I choose compassion over perfection
I don’t have to fix anything right now
I am doing the best I can
I am allowed to be exactly as I am
Move to reset:
Shake out your hands or stomp your feet
Actively tense, then release your shoulders
Sing, sway, hum, stretch, — or listen to a favorite song
Wash your face or change into comfort clothes
FINAL THOUGHTS
Journaling — when approached with care — can become a steady companion.
Whether you're untangling old beliefs or simply checking in, the page offers a quiet place to witness and express yourself.
No pressure. No judgment.
Just room to be messy, honest, and real. How refreshing is that?
Bring a little curiosity. A little kindness.
As you return to the page more regularly, you might notice gentle shifts... or sudden lightbulb moments. And on many days, you won’t — and that’s okay.
Whatever comes up, your experience is valid.
This practice can be a place where you’re welcome exactly as you are.
You don’t have to fix everything — today, or ever.
Let it be yours: a space of clarity, compassion, and quiet strength.
And if you’d like support weaving this into your life, I’d be honored to walk alongside you.
Explore my offerings.
“I think of writing as a spiritual practice — a way to ground myself in the world, and also to reach out.”
— Ocean Vuong
