Cette forme de journal permet d’écrire tout ce que tu ressens maintenant.
C’est une forme de JOURNALING proche de la Méditation dans le sens où tu Observe l’intérieur. Elle aide à combattre la rumination.
Protocole
The writing task only takes around 25 minutes. During this time, one listens to inner thoughts, writing down whatever is heard. This could include feelings, emotions or worries that come to mind. These are explored through a combination of writing and inner hearing. — Writing the Mind Alive by Linda Trichter Metcalf and Tobin Simon
Écrire ces Émotions et Pensées te permet de les connecter avec les Sensations physiques que tu as.
You should then follow these three steps for each session:
- Write down what you hear. It takes practice to recognise your thoughts and convert them to words, so take your time writing down each feeling as it comes. It can be helpful to think of your thoughts as voices. Perhaps a voice says, “I still need to enrol in that online course”, while another says, “I can’t take on anything else right now.” In the first stage, write it all down without any judgement.
- Hear what you write. Now that you have written down your thoughts, it will be easier to listen to what your mind is saying. Take time to explore each thought before you move on to another feeling or concern. For example, if you find yourself worrying that your income is lower than you would like, dig deeper into where this thought comes from and what your mind is trying to say. The process will help you listen to the story you are telling yourself.
- Go deeper for each thought. With every thought you wrote down, ask yourself: “What do I mean by…?” In the salary example above, you would explore your income worries further to understand whether your concerns are related to financial difficulty, your perceived status, personal expectations, self-image, self-esteem, self-worth or another issue.
Keep your thinking slow to fully explore every thought in the above three steps, rather than letting your mind race ahead.
The, at the end of the 25 minutes, stop writing and and ask yourself four review questions:
- Which thoughts were heard but not written down?
- How do I feel now?
- What story am I telling?
- Do I have any direction for future proprioceptive writing sessions?
These review questions should help to clarify the thoughts you have had, as well as providing prompts to help you get started on your next session.
Bonus : comprendre que tu n’es pas tes pensées
A la fin de l’exercice, prend une pause de 15 minutes, puis relis ce que tu as écrit et demande-toi si tu es 100% d’accord avec ce qui est dit ? C’est la preuve que ton Identité a changé en moins de 15 minutes.
Bénéfices
Cette méthode permet d’être plus Honnête et ouvert avec toi-même, et donc de sortir du Déni, de l’Ignorance et de mieux te connaître