Writing Down Your Thoughts Before Meditating

If you have a lot on your mind, writing your thoughts before meditating can be a beneficial solution. Write down all of your thoughts as they occur to you, without analyzing them or pausing to consider whether you're doing anything perfectly. Simply jot everything down on paper until you feel relieved. Take a few cleansing, deep breaths, and prepare to meditate. Your thoughts should now be a lot clearer.

First, get some energy going by doing yoga poses, stretching, jumping about, shaking, making noise—anything that allows you to connect with your body and create a physical and emotional space conducive to meditation and journaling. Once the energy has been awakened, sit in a comfortable position with your spine tall, your eyes closed, or your gaze gentle. Concentrate on your breathing as you allow the accumulated energy to settle and ground. Allow yourself to be open to all sensations. Then, from a place of spaciousness, express yourself, allowing your journaling to be organic and intuitive. It might be freestyle—writing without direction or filter—or using a term or phrase that resonates with you as a launching pad. After you've finished journaling, take a break and then return to meditation. Take note of the thoughts and feelings that develop as a result of your journaling. Allow things to wash over you without judging or attaching yourself to them.