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Resource Manual of Spiritual Interventions

Journal Writing
Since Biblical times journal writing has been recognized as an aid to spiritual growth. In the
book of Psalms, the power of the pen opens a storehouse of deep feelings and thoughts. Psalm 60
scribes a lament of defeat. Psalm 45 celebrates a marriage, and the writer poetically calls his tongue
the pen of a ready writer. Psalm 42 records a persons longing for God and a tribute to God.
In like manner, journal writing offers us a way to encourage and enrich our spirituality. By
providing space in which to reflect and listen at a deep level, journal writing helps sweep away
anxieties, fears, guilt and resentment, and brings us into a centered atmosphere of quietness and
Journal writing also prepares us to receive thoughts from God, spiritual thoughts. In the Old
Testament, the prophet Habaakkuk wrote, And I will keep watch to see what He will speak to me,
and how I may reply when I am reproved. Then the Lord answered me and said, Record the vision
and inscribe it on tablets (Habaakkuk 2:1-3). Recording words we receive from God is apparently
very important. By writing the words in a journal, we are more likely to remember later what God
has said to us and done for us.

Some reasons to journal

1. Discover what we believe, the principles by which we live our lives.
2. Record spiritual insights, revelations, and encounters with God to enhance the meaning of
each spiritual experience.
3. Open up deep wounds to the healing power of God.
4. Assist us in relating to the inner life deep within us, making record of who and what we
are, our hopes and dreams, allowing the inner depths to come to the surface.
5. Help us articulate on paper our dreams and deep yearnings.
6. Make a record of things we request from God.
7. Assist us in sorting out various difficulties and problems we face, in order to discover
possible solutions.
8. Offers a safe place to reveal our most personal feelingshurts, disappointments, fears,
anxieties, joyswithout embarrassing us or others. Expressing in a journal the feelings
that overwhelm us provides a little emotional distance from them.
9. Helps unblock the personality and clear out destructive emotions, discharge energy, and
release fears, resentments, and guilt.
10. By recording affirmations or healing thoughts, it helps renew our mind by filling it with
positive thoughts of faith, hope, and love.
11. Facilitates release of inner creativity and imagination through poetic expression.
12. Helps put us in touch with a deeper dimension of reality and provides a place to record
creative insights and thoughts.

Resource Manual of Spiritual Interventions

Getting started with journal writing

1. Determine what kind of journal you wish to keep.
2. Purchase or assemble a suitable journal book.
3. Keep your journal in a private location.
4. Put a date on every journal entry.

Tip: sign your name

Signing your name on the bottom of each journal entry makes it a significant act of self-
affirmation. Use a nickname, use your initials, anything that uniquely represents you. This act can
bring closure to events you write about, sometimes even to seemingly intractable issues.

Cautionary note
Keep track of whether your journal writing is leading you to a place of more wholeness and
makes you more able to love and share God. If the experience appears to be destructive to you, stop
journal writing and immediately see a spiritual counselor.

Types of journals
Meditation journalrecord of insights from your meditations
Dream journalrecord of your dreams
Spiritual life journalrecord of your significant spiritual experiences
Affirmation journalrecord of your favorite affirmations.
Gratitude journalrecord of things for which you are especially thankful

Journal exercises
1. Write about times when you sensed Grace at work in your life.
2. Record the ways in which you resist or reject Grace.
3. The miraculous can be seen by paying close attention to things we usually simply take for
granted. Notice what you see happening around you, then write in your journal what you
a. Write down one thing God has done for you.
b. How has God been there for you? How has He not been there for you?
4. Record ideas on how religion or spirituality might help you.
5. Write a prayer, a poem, a letter, or a psalm to the Giver of Grace.
6. What in your life have you discovered is valuable to you, what do treasure most? What
has given you great satisfaction?
7. Write about what it costs you personally to become intoxicated from alcohol or other
8. Describe an experience where you felt very close to some powerful spiritual force that
raised you out of your self.
9. How might religion or spirituality help you with?

Resource Manual of Spiritual Interventions

10. If we write down each day the two or three most important events we experienced, it helps
show us what we value most and gives us insight into who we are and what we are all
about. Try it.
11. Journal about defining moments in your life: crises, problems, turning points in your lifes
12. Write down healing words or thoughts you received from God or your Higher Power.
13. If you have a pressing question, write it down. (If you dont have a question, ask your
Higher Power if you need to be asking a question, which can elicit Gods response)
Rapidly write whatever thoughts you have, then listen to see if anything keeps repeating,
if patterns develop.
14. If you have unfinished business in your life, journal about it. What do you need to do?
With whom? Issues of loss, abandonment, addiction, family, love, and others, can
sometimes be resolved this way.
15. Journal about a significant theme, such as: thanksgiving, confession, love, faith, fear,
16. Write about new ideas or insights you have received.
17. Write down various emotions you experience during the day, describing what triggered
them, how you felt, and what it means to you.
18. Reflect on moments where you felt free, joyful, energized, happy, or made a delightful
19. Record in your journal your times of experiencing pain, struggles, gray moods,
20. Journal about things that have given you direction in your life.
21. Note the ten most important, memorable events of your life, the critical moments that pop
up when you muse about your past.
22. Journal about your most significant or life-changing experience.
23. Write about the forces that have the greatest impact on your life.
24. Journal about the friendships that have been most helpful to your growth and development
as a person.
25. Write a psalm or poem that celebrates your birth.
26. Write down your five favorite words and why you chose them.
27. Journal about who or what you live for.
28. Write about the most significant people in your life. Who has influenced your life most?
29. Note the kind of music you have played during your life, and see if you notice any
patterns in the music you listen to.
30. Journal about how God/Higher Power has been there for you.
31. Write about when you felt most alive. What were you doing?
32. Record how you have come to where you are in lifeyour marriage, family, children,
social life, career, spiritual life, other significant elements of your life.
33. Journal about your relationship to your family members, especially your parents.
34. Describe how you view you relationship to the world around youyour world view.
35. Journal about what you need. Finish the following sentence: I lack

Resource Manual of Spiritual Interventions

36. In what or in whom do you put your trust; what/whom do you look to for security?
37. Write about the degree to which you put your trust in: family, social standing, personal
power, marriage, money, job, home, stable business, protected environment, church,
pastor or priest, friend(s), country.
38. Answer this question in your journal: how pleased are you with yourself?
39. Reflect in your journal about what parts of your life are maturing, how you see your life
becoming increasingly more whole and complete.
40. Write down some of the boundaries in your life, both outer and inner, that restrict you.
Are you in a box? Do you have God in a box? What boundaries do you need to extend or
even break out of completely?

Journal writing as a letter

Writing letters can be a spiritual intervention to help resolve issues of guilt, express our feelings
and thoughts to God, and as a tool for forgiveness. Usually this type of letter is never actually
mailed. The simple act of writing a letter to others or to God enables us to get things off our chest,
to reveal our innermost feelings, questions, and thoughts.

Exercise: write a letter to God

1. Expressing your deepest fears and questions.
2. Describing who you are and how you see yourself.
3. Listing all of your mistakes and failures.
4. Telling Him what you emotionally feel and think about Him.
5. Requesting His help and guidance.
6. Asking for forgiveness.
7. Describing how you felt emotionally that day.
8. Enumerating all the ways you have been hurt.

Exercise: write about these special topics

1. A letter to God about how you feel about hearing Him.
2. A letter to God from one who is in exile.
3. A letter to God from one who wants to enter the promise land.
4. A letter to God telling Him what you want, what you need.

Resource Manual of Spiritual Interventions

Exercise: write a letter to a friend describing your experiences with


Exercise: create the following list

People and things to whom you want to write.
People you are angry at, or with whom you have an agreement.
People you didnt thank, but wish you had thanked.
People who disappointed you.
People to whom you want to apologize or confess something.

Exercise: write a letter

Of joy to honor loved ones.
Of apology to someone.
To someone to whom you need to say goodbye.

(The aforementioned material is taken from Segalove, Ilene. Unwritten


Examine Your Present Situation In Life

Goal: to help you define in a precise way what it is that you seek in life.

Exercise: explore your innermost issues

Indicate in your journal your innermost feelings, negative and positive, your defining
moments, critical choices, etc., by responding to the following suggestions:

1. List your current problems, conflicts, and worries.

2. Make an inventory of your fears and phobias.
3. Write down areas where you lack confidence.
4. Note relationships causing you unrest and per
5. sonal conflicts with others.
6. List your difficult circumstances.
7. Name your health problems and concerns.
8. Make a list of your emotional needs and concerns about them.

Resource Manual of Spiritual Interventions

9. List unresolved conflictsabout your past or present.

10. Identify questions you are asking about yourself, partner, children.
11. List any other life situations you are now in?
12. What life salutations do you want to find yourself in, one year from now, five years from now,
ten years from now?
13. Name your ten deepest desires or hungers in your heart.
14. List your hopes for the future. List your long-term goals.
15. Specify your short-term goals toward which you are now planning.
16. Are you currently in a life-threatening situation?
17. What questions are you asking?
18. What prayers are you praying?

Exercise: renumber the above list in order of their importance to



Some of the ideas for this section were derived from the following key sources:

Kelsey, M. T. (1976). The other side of silence: A guide to Christian meditation. New York: Paulist
Kelsey, M. T. (1980). Adventure inward: Christian growth through personal journal writing.
Minneapolis: Augsburg Publishing House.
Peace, R. (1976). Pilgrimage: A workbook on Christian growth. Los Angeles: Acton House.
Prograff, I. (1992). At a journal workshop. Los Angeles: Jeremy P. Tarcher, Inc.
Segalove, I. (1998). Unwritten letters: Letter writing as a way to resolve the unfinished business of
your life. Kansas City: Andrews McMeel Publishing (pp. 19-20)
Simons, G.F. (1978). Keeping your personal journal. New York: Paulist Press.
Virkler, M., Virkler, P. (1990) Communion with God. Shippensburg, PA: Destiny Image