#Write It Down

My latest publication is in Learn Evolve and Thrive. I was asked to be a contributor for an expert panel on 11 Powerful Techniques and Practices to Cultivate an Abundance Mindset and I wrote about the power of journaling in cultivating abundance in your life. Below is my contribution, and you can click the link above for the full article.

How do you cultivate an abundance mindset?

#Write it down

Putting pen to paper can give us a happier, more intentional, more meaningful life.

Our thoughts create our reality and when we journal, we are able to consciously take control of the power of our thoughts. This helps us to manifest more of what we want in our lives such as abundance, peace, and joy, and to process, heal, and ultimately let go of what we want less of.

Here are some ways to use journaling to bring more abundance into your life:

Write down all the good that you already have.

Starting and/or ending each day with a gratitude practice is one of the simplest and most powerful things you can do to bring more of what you want into your life. This can be a simple list of what went right during the day, things or people you are glad to have and know, or anything else that feels positive to you.

Tracking the good shows the universe that you acknowledge and appreciate what good it’s flowing to you in the present moment and that you welcome more of it.

Having trouble getting started?

Keep it as simple and as general as you need to to get yourself into a positive mindset about the all the abundance you currently have in your life.

For example:

  • Did you wake up and breathe this morning? Plenty of people would give anything for the opportunity to wake up one more day.

  • When you woke up, did you open your eyes and see the world around you? The gift of sight is a precious one.

  • Do you have a roof over your head? Consider how much more unpleasant your life would be if you didn’t!

CHALLENGE: Spend 5-15 minutes each day for the next week making a gratitude list. At the end of the week, journal on what positive changes you have seen as a result of this simple practice.

Process the things you are having a hard time letting go of.

A journal is a great place to make sense of emotions that are overwhelming us and to become aware of thoughts and feelings that are holding us back from what we want in life.

Writing down the difficult parts of our lives gives us much needed clarity. It helps us heal ourselves as we go within and give loving attention to the places that are hurting and in pain.

In doing this, we become able to let go of the things that once had so much power over our lives and to move forward with a clear mind and a softened heart.

Use your journal to practice nonjudgmental curiosity in order to understand your hurt and pain more deeply and with less inflammatory thinking.

CHALLENGE: Spend an 30 minutes to an hour writing about one situation that has been weighing heavily on you.

  • Who is involved?

  • What about it is triggering for you?

  • What would you like the situation to become?

  • What would need to happen for you to be happy or find peace with the situation?

  • Since you can only change your own thinking and actions, what steps can you take today, independent of any other person or circumstance to start to heal?

Move forward in your life with intention.

Your journal is your place to dream big. You can use it to discover what you really want out of life and what would allow you to be the fullest, freest, highest version of yourself.

But we can’t get from where we are to where we want to be without a plan.

Your journal is the place to let go of the limiting thinking that holds you back. It allows your intuitive mind to explore the places that your rational mind says you can never go.

Note: aim to strike a balance between gratitude and peace in the present moment and the desire to continue to grow and expand. Journaling gives you space to both dream big and love what already exists at the same time. The more you are able to merge both sides of this coin, the more abundance your present and future selves will experience.

CHALLENGE: Take as much time as you need to complete the following exercise:

Imagine that it’s five years from now and you are living the life you were dreaming about today. Describe in detail what an ideal day would will look and feel like for you when this happens.

Some areas to consider:

  • What are the dominant feelings you have throughout this ideal day?

  • Who is in your life and what are your relationships like?

  • How do you spend your time?

  • What are your surroundings? Where are you located?

  • Is your ideal day structured or open-ended? Or a combination of both?

  • What smells, tastes, sights, and sounds do you experience as you move through your ideal day?

  • What is your mindset?

Journal on these questions until you have a very detailed description.

Mark the page in your journal and come back to it periodically. As you review it, allow yourself to experience the day in your mind. Let the feeling-tone of gratitude to be gently present as you do this. Practice feeling and knowing that you already have it. In your mind you already do!