This journal can be used to create a mindful practice, one that helps us to observe the present moment, sit with emotions and remind us that things are always changing.
The Water Journal was created as part of establishing a mindful practice.
As you write (or draw) in your journal, you then mindfully watch it slowly fade and transform back to a blank page again.
Use the Water Journal when difficult emotions show up,
it offers an opportunity to acknowledge how you’re feeling,
which then creates space to observe your thoughts.
Writing (or drawing) about your emotions,
helps them not only to be accepted,
but allows them to symbolically flow out of your body and mind,
as you watch the page transform,
so does the place you are in emotionally.
The Water Journal helps to remind us that everything changes (eventually).
It was inspired by Chinese Calligraphy Water Paper which is used by beginners when they are learning calligraphy, to save on ink and teach them patience in their practice while allowing for mistakes to be made.
A fast forwarded look at our Water Journal.
Note. Please wait for the pages to dry completely before packing away.
Especially when challenging emotions are present.
Write (or draw) something symbolic to you, your situation or the name of the emotion you are experiencing.
Use a heavy hand so it doesn’t dry immediately.
Acknowledge how you are feeling.
If you are feeling anxious or any other difficult emotion - don’t resist it.
Allow yourself to feel the way you do.
Don’t judge yourself for how you feel.
It is not good or bad. It just is.
Take the time to observe your thoughts.
Allow them to come into your consciousness and simply notice them.
Don’t judge them, don’t respond to them.
Don’t get too attached to your thoughts - just witness them.
The goal cannot be ‘not to think of anything’ - because then of course you will.
Your mind will try to distract you but it actually can’t.
Because the goal is to just observe your thoughts, your feelings and what is happening in your body.
Just notice what is happening and allow it to transform.
The aim is simply to connect with the present moment exactly as it is.
To observe it and not want it to be different.
We release control of the present moment when we:
Accept the moment AS IT IS - not how you WANT IT TO BE.
Witness your mind becoming quieter, and the intensity of the emotion fade along with the water on the page.
If fear or anxiety are still present,
recognise them, acknowledge them,
and then return your focus to THIS moment,
Fear and anxiety is usually associated with the past or the future so keep bringing your attention back to THIS moment.
If fear or anxiety persists, write on another page "IN THIS MOMENT, I AM OK"
As you watch the water dry, remember to take deep breaths.
Breathe from your belly (inhale - belly and chest rises, exhale - belly and chest deflates).
Observe your breath for a moment,
Consciously drop your shoulders and breathe out any tension you might feel in your body.
Don’t judge yourself if the experience has not been freeing or as you expected.
Being aware of your expectations and what happens might just be part of your process.
The more you do it, the more you may notice the space in-between the thoughts.
You might only experience it for a split second - where there are no thoughts, no emotions, just soulful awareness - in this space; there is calmness, stillness, a peace,
that is, ultimately, a SOULFUL MOMENT.
Please seek professional help if your anxiety is impacting you on a daily basis.
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