Mindfulness Writing (Part Two)

This week I’m continuing the theme of mindfulness writing. Part One was in last week’s blog (which you can find here).

As I mentioned last week I’ve been reading a lot about mindfulness practice which is helping me become more prepared and accepting of the disruption caused by the building work we’re having done in our new home to remedy the damp problem.

I’ve been doing a writing practice that focuses on self-compassion, from Dr Patrizia Collard’s book – Mindfulness, the guide to principles, practices and more – which I wholeheartedly recommend.

I don’t know anyone who will say that they are 100% ok with the way they are – with their looks, weight, fitness levels, abilities and such like. Rationally we know that no-one is perfect, but this doesn’t stop us from wishing we were different in some way.

This writing exercise, which takes about twenty minutes, gives you the opportunity to be totally irrational and vent your frustration with yourself.

Step One

Write down everything you feel or think about some aspect of yourself or your situation that you are unhappy about or disappointed with. Remember, that this writing is for your eyes only. You can vent your anger, write freely about your strong feelings of discontent and use some ripe language if the mood takes you. Let it all out on the paper.

Step Two

Now visualise or bring to mind a close friend, or someone who really cares about you. Imagine what this person would say to you if you showed them what you have written, concerning how you feel about yourself. Imagine this person loving you unconditionally, seeing you as you really are. How might they respond in words to what they have read.

Step Three

In your journal write a response to yourself from your friend’s perspective. Cover everything you have imagined them saying to you, as they speak with compassion, warmth, acceptance, and loving awareness of who you are. They have a genuine intention to help you and support you.

Step Four

Read and re-read all they have written as your compassionate friend. This is really your compassionate self. What words or phrases have special meaning for you?. Feel yourself respond to their kindness. How does that feel? What is happening in your body and your mind?

Step Five

So that you don’t forget , write down in your journal the power of being accepted and loved in this way.

Step Six - Reflections

Reflect on the exercise and consider in writing what you found helpful in doing this practice. Use the following prompts:

What did you notice about yourself whilst you were doing the writing in terms of your feelings, energy levels etc.?

How did you feel immediately after finishing?

How do you feel now?

What insight have you gained from completing this writing exercise?

How has your perception changed?

What might you do differently with this insight?

Completing this writing exercise can help us step back from the intensity of the negative feelings we hold about ourselves.

Giving ourselves an opportunity to see ourselves from a different, more compassionate perspective can free us from where we’ve become stuck and lost our power.

We can learn from this moving forward and  discover what we might want to do differently, in holding ourselves in a more empathic and caring frame of mind.

A powerful writing tool that I hope, you will be able  to use on a regular basis.

Author of ‘Wearing Red- One Woman’s Journey to Sanity’

Available from www.amazon.co.uk and www.browndogbooks.uk