Hey Everyone, it’s your health bestie, Barbara!
In the last episode, I shared my Thanksgiving plans, and today I want to let you know how it all unfolded. The morning started quietly. I went for a walk through the park around 9 am. The air was crisp, peaceful, and still, and that walk set a beautiful tone for the rest of the day.
During that time, my parents drove into town. Spending time with them felt really special. I decided to do something a little different this year: I gave each of them 2 journals and some candles.
I shared my personal journaling practice with them. I also taught them a simple candle exercise, one I use myself. It helps with relaxation and grounding. Watching them receive the new techniques with openness and curiosity was my highlight for the holiday.
I also created a free guide for you to learn the same process I shared with them. You can find it at: **go.healthsolutionstoday.com/journal2025**.
Sharing that moment with my parents reminded me of where my journaling practice began. Before I ever thought about teaching anyone else, journaling was something I reached for during a time when I needed clarity, grounding, and a way to understand myself better. In today’s episode, I want to take you back to the very beginning. How I started journaling and what drew me to it.
Why I Started Journaling
As a child, one of my uncles would give me a blank lined journal every year for Christmas. It became one of the gifts I looked forward to. I treated that journal like a quiet companion, every day I would write in it. Over the year, I filled the pages, little by little, determined to complete it before the next Christmas arrived.
When I finally reached the last page, I felt this mix of accomplishment and readiness. By completing the journal, I earned the right to receive the next journal he would give me the following Christmas. This simple tradition became the foundation of a lifelong practice. I’ve been journaling ever since.
This Thanksgiving, I had the chance to share that practice with my parents. It felt full-circle and deeply meaningful.
Sharing this tradition with my Parents really brought me back to the heart of why journaling matters to me. It is a simple way to slow down. check in, reflect and create space for clarity.
Here are the steps I gave them. It can help anyone start a consistent, meaningful practice even if they have never journaled before.
Beginners Guide to Journaling
In my journal I like to write my dreams from the night. Before I go to bed I like to write my dream intentions.
I also like to place my grocery list and things I would like to accomplish for the day. I also keeps notes from books that I read and document my ideas for future reference.
There are things like grocery lists and daily goals that are repeatable. You will find a rhythm of what you enjoy placing in your journal when you start.
When it comes to journal options there are many to choose from. You can have a blank journal or you can have one lined or with dots and additional columns.
There are journals with creme colored paper or white paper or multiple colors. There are also different sizes to choose from. I have used small 4″x6″ journals for portability.
I have also used journals that are 11″x14″. This is great for wide surface areas if you like to journal with drawings and graphics. You can also find journals in regular paper sizes of 8 1’2″ x 11″ and slightly smaller ones that are 6″x9″.
Right now I am purchasing journals that are 6″x9″ so I can keep it in my purse. I like ones with a hard cover so that I don’t need an additional writing surface.
This is great if I am walking and I want to jot down an idea.
Journaling is a fun and rewarding daily practice. At first, it can feel a little strange to sit with a blank page. You might wonder what you’re supposed to write about, or whether you’re “doing it right.” Maybe you worry that your thoughts will come out messy, or that you won’t know what to say.
There is no wrong way to journal.
Your journal is a safe place to express your thoughts, ideas, questions, memories — anything that wants to come out. No one will grade it. No one will judge it. It’s yours, and you get to move at your own pace.
If the idea of journaling feels awkward, overwhelming, or unfamiliar, then you’re ready to start writing.
Four Steps to Begin Your Journaling Practice
1. Set a timer for 10 minutes. You can use the timer on your phone.
Write continuously for 10 minutes in your journal.
Allow your thoughts to flow even if the sentence is incomplete, random or messy. Don’t edit or make corrections to your writing while you are freely journaling.
2. Begin by writing about the feeling of awkwardness.
Write about how strange it feels to write in a blank journal.
Continue to write until you have expressed your thoughts.
Feel free to change the subject and write about any new thoughts and feelings that come to mind.
3. Keep the journal private.
Place the journal in a safe place.
Be sure it goes undisturbed by others.
4. End with a sentence or two with kindness toward yourself.
Here are a few examples:
- I am doing the best I can
- I showed up for myself today
- I am okay
- One day at a time
- Take one step
- Nothing can hurt me while I lean upon my Higher Power
Once my Parents felt comfortable with the basics, I introduced the second journaling technique I use. It can add more depth and direction to your journaling practice.
Journal prompts give you a starting point, a doorway into your inner world. I will share how to use Journal Prompts. They help you explore your thoughts, emotions, and goals with more intention.
Journal Prompts
They help you dive deeper, be more intentional, reflective and growth oriented. When you respond to a prompt, you are directing your attention toward a specific idea, memory, or emotion. This requires a bit more inner structure.
Surface-level events of the day or immediate feelings are great to vent out in your journal. A prompt, encourages reflection on:
- Patterns
- Relationships
- Values
- Fears
- Past experiences
- Desires and goals
- Gratitude
- Sensory experiences
- Physical and emotional needs
A prompt is anything you want to focus on for personal growth and development. They help you investigate yourself on purpose. This kind of guided inquiry is powerful. It asks more of you emotionally and mentally. It helps you see things you might not think to write about on your own.
Prompts are the next beautiful step to help you explore your mind in an open fashion.
If you are ready for some prompts download the free guide at go.healthsolutionstoday.com/journal2025
After discussing the two journaling techniques I gave one more technique to my Parents. This technique helps to quiet the mind.
Our thoughts can feel loud and scattered at times especially after a long day. The candle exercise can help increase concentration, focus and increase your overall sense of calm.
Candle Exercise
The candle exercise is a classic relaxation and concentration technique. It can help to calm and relax the mind.
How Candle Gazing Helps
- Reduces mental chatter: Focusing on a single point (the flame) gives your mind something steady to anchor to, quieting internal noise.
- Activates the parasympathetic system: The warm, rhythmic movement of the flame naturally soothes the nervous system.
- Improves concentration
- Relieves stress and anxiety: The gentle sensory input combined with controlled breathing helps ease tension.
- Creates an instant sense of stillness: The simplicity of the flame encourages the mind to settle, making it easier to enter a meditative state.
How to Do the Candle Exercise
- Set your timer for 10 minutes
- Sit comfortably with the candle an arm’s length away at eye level
- Open your journal with pen in hand
- Gaze at the tip of the flame
- When your thoughts drift away from the candle flame, create a mark in the journal
- Gently close your eyes if they become watery
- Relax and breathe slowly
When is a Candle Exercise Helpful?
- It is an excellent daily practice
- Great before bed to unwind or before journaling or meditation
- Whenever your mind feels overstimulated
After sharing the candle exercise, everything came together. The journaling basics and the journaling prompts. Now my Parents have a simple practice to return to any time they need clarity or calm.
You also have these techniques as well.
As we wrap up, I want to leave you with a few key takeaways. I will share the heart of what this experience taught me and what I hope it can offer you as well.
Take Away from Journaling and the Candle Exercise
In this episode we covered the story behind my journaling practice. We discussed 2 ways to get started journaling, One is to begin writing in a blank journal. The other is to use journaling prompts.
Journaling can be an act of self-care. A way to tend to your inner garden. I go into more detail in the free guide at go.healthsolutionstoday.com/journal2025
Through the simple act of writing and reflection, a sense of joy, understanding and healing increase. The practice brings harmony to those that I love.
By sharing this practice with my Parents, we were able to create warmth and openness. This opened the door to increase connection. It helped to gently rebalance the relationship.
I hope that the journaling practice and candle exercise will help to bring everyone listening an increased amount of clarity, harmony and understanding.
Journal daily to check-in and uncover what is real and nourishing for you.
A journal can help with forgiveness, exploring patterns and furthering personal growth.
In turn, this can help you gain clarity and renewal.
Lastly, journaling can help you rest better and provide inner stillness. It is a form of contemplation to restore the mind and spirit. Journaling helps the entire body, mind and spirit. It is nurturing, practical, fosters self honesty and peaceful restoration.
Next week we will discuss family time. This is part of our healthy during the holidays series.
I am Barbara with Health Solutions Today. Remember, every day can be a healthy day.