Stardust Journaling

Journaling is such a powerful healing modality
as it gives insight into the hidden parts of ourselves,
and it releases emotions we may be holding on to.

It offers us inner freedom and peace,
but we have to be willing to go there.

I love journaling. I always have.
When I was younger, my journal was the safest place
to release my anger and frustration.

I remember how scribbly my handwriting got.
How my pen couldn’t keep up with the words
wanting to pour out on the paper.

But once I had released it all…
I felt shame.

This vulnerability felt naked.
And I judged myself for feeling this way.

As the years have come and gone.
My practice has evolved.
And my tolerance for my uncomfortable emotions
has significantly grown.

Now my journal is a place, where I get to rediscover myself.
Where I get to learn so much about myself.
And I treasure it.

Wherever you are right now -
at the beginning this beautiful journey
or well on your way…

I hope this practice gives you an insight
into the wonderous world
of self-discovery.

With love,
E.

Stardust Journaling

/ a step by step guide to self-discovery

Begin the practice by going to a quiet place
where you won’t be disturbed.
All you need is something to write with.
And something to write on.

I love choosing a beautiful notebook and a pen
that satisfyingly slides across the pages
as I write.

1 / question

Ask yourself -
What is happening within me today?

This is the question I begin every
journaling session.

2 / notice

What thoughts are coming up?
What emotions arise?
What sensations do I notice in my body?

Pick one one of these paths
and go from there.

3 / write

Let it all pour out.
There is no such thing as “the right way” or
“the wrong way” to do this.

It doesn’t have to make sense.
You don’t even have to finish the sentences.
You are allowed to jump from one topic to the next.
Just write.

/ For example:
“I feel lost. I don’t know what to write about.
There are no words to describe what I am feeling.
I don’t like it. I don’t like feeling out of control.
And this feels like torture.
I will fail and I hate failing.
Why did I even begin this?
This was a mistake. I don’t know how to do this.
I don’t know what to write about…”

4 / be curious

What’s happening within you as you are
releasing more and more words onto the paper?

If you notice new emotions coming up,
write about them.

Get to know them better -
What are they communicating?
How are they trying to help you?

/ For example:
“I notice that I’m judging myself.
I want this writing exercise to go perfect.
I want to be perfect.
If I’m not perfect people will judge me.
They will think I am a failure. And I’m scared.
I’m scared of others judging me.
Of laughing at me. I think my judgement is trying
to help me avoid failure and pain.”

5 / switch

Journaling is a dance between
thinking your thoughts, feeling your emotions
and sensing what is happening in the body.

As you continue writing,
keep switching between thinking,
feeling and sensing.

/ For example:
“As I am thinking about it…
I am starting to sense that my chest
is beginning to feel tight.
My heart is starting to race.
My breathing is becoming quicker and quicker.
I can barely read my handwriting. My hand keeps squiggling ugly lines.”

6 / dig deeper

Ask yourself -
What is this really about?
When have I experienced this before?
When did I first experience it?

/ For example:
“I remember kids laughing at me. And I felt so alone.
There was no one there to protect me.
And I felt humiliated. I felt so ashamed.
I can feel that shame in my body even now.
I promised myself that no one will ever
laugh at me like that.
I will never give them the opportunity
to laugh at me.”

!! IMPORTANT !!

Only do this if you feel safe.
If you have experienced significant Trauma,
there is no need to recall those painful memories,
without the support of a licenced professional.
Please don’t re-traumatise yourself.

7 / connect

Be curious -
What did that part of myself need back then?

With your thoughts, imagination and intention
give that part exactly what it has been
longing for.

/ For example:
“I’m closing my eyes and wrapping my arms around
myself as a little child. She allows me to pick her up.
And I’m giving her the softest cuddles.
I’m brushing off her tears.
And all the other kids just run away.
She shows them her tongue and laughs.
She feels safe with me.
And then she rests her head on my shoulder,
and we can go home. I love her so much and she feels it.
She knows that I will always be there for her.
No matter what happens in life, she will always have me.
She will never be truly alone.”

8 / discover

Take time to observe -
What did I discover in this practice?
How do I feel now?

/ For example:
“I never knew that a part of my perfectionism
came from this one moment in my life.
From the pain of being laughed at.
But even though I felt so alone back then,I know I will alwaysbe there for myself.
No matter what happens in life, I’ll be ok. I am ok.
I’m never truly alone. I have me.
Now that I’m writing this my body feels so much lighter.”

9 / fill your cup

End the journaling practice by asking yourself -
What do I want and need right now?

And then follow through!

/ For example:
“I want to dance. Or paint.
Or do something, where I can just be.
Also, I want a hot tea and a bath.
And a great book to read in bed.
I guess I just want to nurture myself a little bit more today.
To celebrate myself a little bit more today.”

end note…

Sometimes journaling will feel like
a complete experience.
(Like in the examples I shared.)

But often journaling will feel similar to
an archaeological dig…
You will uncover something,
but it will not make much sense.

There, however, is the beauty if this practice -
the more you uncover, the more you will learn
and understand.

So, keep discovering the wonderous world
within yourself.