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- Struggling with Meditation? Try Mindful Writing Instead
Struggling with Meditation? Try Mindful Writing Instead
MIndful Petals
October 01, 2024
Feeling Stuck with Meditation? There’s Another Way
For many people, meditation isn’t as easy as it seems. Your mind wanders, you get restless, or worse — you doze off. It’s easy to feel like you’re doing something wrong. But what if traditional meditation just doesn’t click for you? There’s good news: writing meditation is an alternative that could help you find the mindfulness you’re looking for, especially if sitting still in silence isn’t your thing. By putting pen to paper, you can stay grounded in the present moment, capturing your thoughts, emotions, and sensations as they come up.
Photo by Cathryn Lavery on Unsplash
What Is Writing Meditation?
Writing meditation is a form of mindfulness where you simply write down whatever comes to mind. It’s not about crafting a story or even journaling in the usual sense. Instead, it’s a free-flow exercise designed to make you more aware of your inner experience — thoughts, feelings, and physical sensations — without judgment or structure.
Here’s how to do it:
Grab a piece of paper and a pen or your favorite mindfulness journal.
Write down each thought, feeling, or sensation that comes to mind.
Don’t worry about grammar, sentence structure, or creativity. The goal is simply to capture the moment.
It’s that simple. By translating your thoughts onto the page, you can stay connected to the present, which is often the hardest part of traditional meditation.
Why Traditional Meditation Can Feel So Hard
Meditation sounds peaceful and relaxing, right? But if you’ve ever tried it, you might have noticed it’s not always easy. You might have pictured yourself feeling calm and zen, but instead, you’re fidgety, distracted, or sleepy. Your mind races with random thoughts, and instead of feeling centered, you feel frustrated. That’s normal, but it can make sitting meditation difficult for some.
How Writing Meditation Helps
Writing meditation offers a different way to engage in mindfulness. Instead of sitting quietly with your thoughts, you’re actively doing something — writing them down. This process gives your mind a job to do, which can help you stay focused and less overwhelmed by distractions. If you’ve struggled with traditional meditation, writing might offer a more structured way to stay present.
A Glimpse into Writing Meditation
Here’s an example of what writing meditation could look like:
Breathe in through my nose
Out through my mouth
My eyes feel heavy
Pen feels light in my hand
There’s a bird chirping outside
Noticing my breath in my chest
Waiting…
My heart’s beating a little faster
Am I doing this right?
Cars passing by outside
I want it to be quieter
Frustration rising
This simple exercise captures a mix of sensations, thoughts, and emotions. By writing them down, the writer stays aware of their inner and outer experience in real-time, without getting lost in it.
Benefits of Writing Meditation
Writing meditation comes with several key benefits:
Better Focus: Writing helps you stay on task, making it easier to remain mindful than when you’re meditating in silence.
Physical Awareness: You become more in tune with sensations in your body, like your breath or how your muscles feel.
Sound Awareness: Noticing the sounds around you, such as traffic or birds, helps keep you rooted in the present moment.
Emotional Insight: Writing offers space to process emotions like frustration or anxiety without getting caught up in them.
Built-in Structure: The act of writing creates a framework that keeps your mind from wandering too far off track.
How to Add Writing Meditation to Your Routine
Ready to give writing meditation a try? Here’s how you can start:
Set aside 5–10 minutes a day. A short session is enough to get the benefits.
Use a pen and paper instead of a digital device. The physical act of writing adds a layer of connection.
Write freely. Don’t stress over how it looks or sounds. This isn’t about perfection.
Refocus when your mind wanders. Gently bring your attention back to the page by noting what’s distracting you.
Review your notes later. After your session, take a few moments to look over what you wrote. This can help you notice patterns in your thoughts and feelings.
Final Thoughts: Is Writing Meditation Right for You?
Writing meditation could be a helpful tool if you’ve found traditional meditation challenging or if you’re simply looking for a fresh approach to mindfulness. By giving your thoughts and sensations a place on the page, you create a focused way to observe your inner world without getting overwhelmed. So, whether you’re feeling frustrated with your current practice or just curious to try something new, writing meditation might be the perfect fit.
📚The journal I’m using — here