Why is journaling good for you? (and how it supports your movement practice)
One, two, three, four, five…
That’s the number of colorful notebooks currently on my desk (that are easily visible, not counting the ones hiding on my shelves).
As a notebook hoarder, I’m probably not the most objective person to write about journaling without sounding like I’m trying to convince you to join a cult.
But yes, journaling has been a lifeline on my healing journey. Why? It may not only be beneficial for our physical and mental well-being, but can also be a powerful companion for our movement practice (especially those that call for listening deeply).
The science behind journaling.
Journaling involves documenting personal thoughts, emotions, stories, and other musings on paper (and nowadays even on a digital device).
But why bother doing this? What’s the point of recording them?
Here’s what science has to say:
Benefits of expressive writing
Expressive writing is a type of journaling that involves writing about traumatic, stressful, or emotional events for 15-20 minutes on 3-5 occasions.
According to a 2018 research article, expressive writing may enhance immune, lung, and liver function, lower blood pressure, improve mood and psychological well-being, and even result in fewer stress-related doctor visits.
Researchers attribute the findings to the fact that expressive writing may allow us to:
Confront inhibited emotions
Reorganize, structure, and process traumatic memories
Have repeated exposure to these experiences
Now, journaling benefits are not solely destined to writing about painful events…
Benefits of positive affect journaling
Positive affect journaling focuses on writing about motivating and pleasant experiences (e.g., What are you thankful for?).
A 2018 trial in medical patients revealed that this type of optimistic journaling may be associated with:
Reduced mental distress, anxiety, and perceived stress
Greater resilience and social integration
Fewer days when pain inhibited usual activities
Benefits of journaling + movement
When researching this combo, I was not surprised to find that a study on expressing trauma through dance and writing reported that participants who engaged in both showed:
Improved physical health
Reduced health center visits
Higher college grades
How journaling complements movement.
Writing and movement have always been part of my life. At first, I thought I was the only oddball bringing her journal to yoga class or pausing the YouTube video to journal during her at-home practice.
But then, the universe nudged me with a writing + yoga workshop at my local studio, themed around winter. We moved through a gentle flow, intertwined with storytelling prompts to navigate the cold season, and I was blown away.
“This is actually a thing!” I thought. Since then, I’ve been passionate about merging these two worlds to cultivate mindfulness and self-discovery.
Whether you prefer active movement, such as dancing, or passive practices like yin yoga, exploring your inner world through the body and the page may be the perfect blend to connect, notice, and release.
Why combine them?
Movement and journaling invite us to tune inward, be with, and feel what is
Movement lets the body speak, while journaling gives voice to what comes alive as we move
Both practices may help us foster awareness of physical sensations, emotions, and thoughts that arise, and release anything that’s not serving us
Journaling may allow us to identify patterns and delve deeper into the wisdom we unlock through mindful movement (e.g., What do you need more of? What do you need to let go of? What tiny steps can you take toward that?)
Whispers from Within
This 2-hour online workshop combines yin yoga and journaling to help you let your foot off the pedal and reconnect with your inner knowing.
How to start (and maintain) a journaling practice that supports you
1) Start small.
You don’t have to write 3 morning pages like The Artist’s Way suggests—although if that’s your jam, go for it!
You can begin a journaling practice with just 5 minutes, one page, or even one line a day.
2) Make it irresistible.
Explore ways to make journaling an enjoyable activity—not a dreaded task:
Order a notebook you love, or visit your local bookstore to get a feel for them until one speaks to you.
Get accessories that motivate you to dive in (e.g., stickers, markers, pens, pencil pouch, etc.). Magazine cutouts, paper, and any other arts and crafts elements are welcome!
Don’t like paper? Journal in your phone’s Notes app or record voice memos.
Don’t overcomplicate it. Ditch expectations, spell checking, or editing. This is your space, and your space only, so make it work for you!
3) Choose your own adventure.
There’s no right or wrong way of journaling.
But there might be formats that better serve you at a particular moment or season of your life.
Here are a few styles to try:
Free writing (aka stream of consciousness writing): No structure, no length, no set goal. Just you and the page, writing whatever comes up (e.g., thoughts, emotions, stories, dreams, to-do lists, ideas).
Journal prompts: If you don’t know what to write, prompts can be the perfect thread to follow and let the rest unfold.
Joy journaling: Write down one moment of joy each day—a mindful practice that reminds us that joy is always at our fingertips. You can also turn this into gratitude journaling, writing 3-5 things you are grateful for each day.
Looking for more? Here’s a toolbox of journaling techniques.
4) Turn it into a ritual.
Ok, you’ve started your journaling practice.
Now what? How can you stick to it?
Let’s start by saying, it’s OK if you don’t journal every day. The key is to return to the practice over and over again, without shame or judgment.
Here are other tips that can help make it a habit:
Find a consistent window of time that aligns with the type of journaling you’d like to do. For example, morning free writing or journal prompts can be a great practice to start your day, while joy or gratitude journaling can be a beautiful way to take stock and wind down before bed.
Keep the journal close by and visible (e.g., on your nightstand or desk). Keep a pocket journal in your bag in case you happen to be out during your journaling time.
Re-read old entries (if it feels safe) to notice patterns, acknowledge your growth or transformation. It might inspire you to keep going!
Stack journaling along with another solid habit (e.g., morning coffee, bedtime reading, yoga practice).
Speaking of stacking: curious about how yoga and journaling can complement each other? Try the mini practice below!
Mini yin yoga + journaling practice
Choose a yin posture to turn inward (the one that feels right in your body right now):
Option 1: Child’s Pose – a grounding cocooning pose.
Option 2: Melting Heart – a shoulder and heart opener.
Stay in the posture for 2-3 minutes, breathing into the sensation and noticing what arises. If you have any pain, please exit the pose immediately.
Come out of the posture to hands and knees, and take any intuitive moment that feels good (e.g., wiggle your hips, cycle through cat-cow).
Grab a pen and paper, and find a comfortable position to write.
Complete the following journal prompt: “My body is asking for…”
How does that feel?
Let the body speak and the pen explore.
If you’ve ever left your mat with a whirlwind of emotions or needed a soft landing for what came alive during a movement practice, journaling may be the missing piece.
That’s why we have both at Whispers from Within.
This 2-hour online workshop combines yin yoga and journaling to slow down, uncover, and honor your body’s wisdom.
With your ticket, you’ll get:
Access to the live session to share space in community from anywhere in the world
Guided journey of meditation, yin yoga, and journaling (no experience needed!)
Replay, journaling guide, and playlist so you can return to the practice as needed
Yin yoga invites you to soften and notice what surfaces.
Journaling allows you to make sense of your body’s whispers and move forward with more clarity and ease.
Whispers from Within offers the space and guidance for both.
Ready to tune into your inner knowing?
Slow down and listen.
*Scholarships are available, you can inquire about one through this form
