Four Journal Prompts for Integrating Big Shifts
The past month has held some big initiation energy. We have been invited to shed some majorly ingrained patterns, and it has required a lot from us.
As we go through these portals of reckoning, release, and rebirth, carving out space for self-reflection is so important. Self-reflection can be a wonderful way to integrate big shifts and anchor in new vibrational energies.
The Science Behind it
James Pennebaker, a leading researcher in expressive writing, found that journaling about emotionally intense experiences for 15–20 minutes a day over 3-4 consecutive days led to:
Improved immune function
Reduced rumination
Better sleep
Reduced anxiety and depressive symptoms
Lower blood pressure
Increased working memory capacity
Reflective writing can help your brain and body to move out of fight/flight/freeze and into integration—the process of updating the nervous system's response to the "new reality” after a big shift.
Journal Prompts
This week, I am offering four journal prompts to support you with integrating whatever breakthroughs have been unfolding for you. I recommend journaling on one per day for 15-20 minutes to allow for four days of sacred integration. I hope they serve you well.
What have I recently decided to break free from?
(This could be a belief, pattern, role, relationship, or way of being.)
How did this experience invite me to call on my courage?
(How was I stretched? What fears or doubts did I face and overcome?)
What parts of me became unleashed in new ways and/or in ways that surprised me?
(Did I notice new feelings, emotions, desires, strengths, or parts of self coming forward?)
What parts of me are now more alive, visible, and freely expressed?
(What is being reclaimed or revealed as a result of my courage?)
Reflective Writing Playlist
Want to amp up your creativity while you write? Press play on my Reflective Writing Playlist and you journal each day.
With care,
Heather
