I talk all the time in these Journal Power posts about using journaling to deal with problems, to grow and change. This week, though, let’s look at how you can journal write to magnify what is already joyful in your life.
Most of us feel joy at some time or another. Even if you feel like you’re drowning in difficulties, you have known joy in the past or you manage to find small instances of it even in the middle of your troubles.
There are many things for which you’re grateful in spite of any chaos that may seem to dominate: the sun on your face, nourishing food, a past or present love.
Sometimes it’s immensely rewarding to journal around something very ordinary, some small familiar thing that supports your life. Comfort food, for example, or an old familiar book or movie, music or certain aromas.
- Write a description of the very ordinary thing that gives you joy.
- Select one item in that description and expand upon the pleasure it gives you. Write beyond the point when you think your writing is complete, in order to discover more about this tiny source of happiness.
- List a few things you could do to increase the presence of this small joy in your life.
Remember that not all things will retain their wonderfulness if you simply increase them. You might enjoy your evening glass of wine, perhaps, but magnifying that joy is not necessarily drinking more wine. You may more successfully increase the presence of the small joy of wine in your life by purchasing ever more fine qualities, or inviting special people to share with you, or by writing a few lines of verse whenever you pour a glass.
But what about those rare, delicious times when you know your joy is at an exceptional height, and you’re having an experience of happiness that you know is a great – if fleeting – gift? Maybe you just fell in love, or you’re on a fabulous vacation, or you’re enjoying a holiday with loved ones.
How can you journal in a way to increase/expand/magnify your sense of wellbeing?
Since journaling is the best way I know to focus and discover all the ins and outs of anything, it’s also the best way to get the most out of joy.
Say, for instance, you’re enjoying a vacation with your family. You feel at ease, and you appreciate the people around you. You know you’re richly blessed. In what ways do you journal to help fully recognize and enjoy that happiness?
Try the following:
Write a description of the event and the people. Select one or two “hot” words or phrases from your description and expand.
Example:
We’re having a few days at the beach with the family. I will never get Uncle Fred’s sense of humor, but Aunt Betty is so sweet and I’ve been having amazing conversations with her about spirituality.
Hot words: “sweet,” “amazing conversations,” “spirituality.”
By “sweet,” I mean that Aunt Betty really seems interested in me, asking me questions and giving me gentle advice. It means a lot to me for someone to focus on me like that. I would like to keep in touch with her more regularly, so I can support her as well.
The “amazing conversations” feel like life-changing events. We’re just talking, but she makes so much sense that I think I am growing and changing just by being in her presence. And Uncle Fred and I even had a short talk that made me feel much closer to him because he didn’t try to crack any jokes.
Etc., etc. You get the picture.
Do not assume that because you think a thought you have captured it. Write it in your journal and expand upon it to make it far more concrete, useful, and meaningful!
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27 Days of Journaling to Health and Happiness starts September 1! Sign up now for the Life-Changing Journaling Challenge. Learn how journaling can help you create a path to achieve the things you want for your life today. All the details here!
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