Micro-Journaling

Take a few deep breaths, feeling your body relax into the chair and your mind settle set a timer for three minutes, and when you’re ready, begin writing whatever comes to mind without lifting your pen. Feel the movement of your hand across the paper, the grip of the pen between your fingers, and the texture of the paper beneath you. Allow your thoughts to flow freely onto the page, without judgment or concern for grammar or spelling. Notice any sensations in your body as you write — perhaps a tightening in your jaw, a lightness in your head, or a warmth in your hands. Feel the connection between your thoughts and your physical sensations, as if each word carries a piece of your inner state out into the world. As you write, imagine the words forming patterns or shapes on the page. See if any themes or stories begin to emerge — maybe a memory surfaces, a desire is revealed, or a new idea takes shape. Notice how these emerging thoughts influence the speed or style of your writing — perhaps your pen moves faster, or your handwriting becomes more deliberate. Stay with this creative flow, letting the act of writing become an exploration of your inner world. When the timer goes off, pause your writing and take a moment to sit with what you’ve written. Read over your words if you feel drawn to, or simply rest with the awareness of what has been expressed. Notice how your body feels now — perhaps there is a sense of release, a feeling of lightness, or a deeper connection to your own thoughts. Gently open your eyes, holding onto any insights or feelings that have emerged, and carry this sense of exploration and expression with you into the rest of your day.