Worksheets pictured below can be found at Kate Raffin’s website: hearttalkmatters.com/resources
Why you really should keep a journal, no matter how cheesy that sounds
Sure, it sounds cheesy, but there is more and more evidence of the extraordinary healing power of writing things down
If you’ve spent any significant time reading books or articles on the “science of happiness”, you’ll have encountered what I’ve long thought of as the Cheesiness Problem. It’s an inescapable fact that some of the most thoroughly evidence-backed techniques for enhancing one’s mood are also the most excruciatingly embarrassing – the sorts of things that those of us who imagine ourselves to be rational, sceptical types would never dream of confessing to. This is awkward, since (as I’ve written before) it means having to choose between maintaining a pose of sardonic detachment or doing what actually works. For me, the most vivid example is keeping a gratitude journal. On the one hand, it really helps. On the other hand – well, come on. It’s keeping a gratitude journal… (continues)
Keeping a Journal
Many [NVC certification] candidates report to us that journalling is challenge, so here are some resources we have put together to support you in your learning. Read about one candidate’s experience of journaling.
We would like you to keep a regular record of your NVC learning, growth and insights. Use journaling as a means to explore (question, reflect, and learn) rather than to simply record the internal and external events in your life… (continues here)
Courtesy of Dvortygirl via Wikimedia Commons
In 2006, I was introduced by Jane Connor to a practice which Marshall Rosenberg used, and I witnessed him use it through the years I knew him. He kept a 3”x 6” index card folded in half in his pocket, and “he would pull it out from time to time and write down the stimuli that triggered an emotional response in him.” Later, he said, he processed them, trying to understand the feelings and needs stimulated in himself and guessing what feelings and needs the other person in the situation might have been experiencing. As Jane commented, “One of the most important aspects of Nonviolent Communication (NVC) is becoming aware of our feelings and needs and those of the others in the moment that we are experiencing them.” I have been sharing this practice… (continues)
Courtesy of Indara (因陀羅) (Yintuoluo) via Wikimedia Commons
The essence of all beautiful art, all great art, is gratitude.
Credit: John Liu
Despite years of knowing that gratitude contributes to life, and suggesting to people in my workshops to start a gratitude practice in their lives, it is only in the last couple of months that I was finally able to start my own practice. In the past, using gratitude as a PRACTICE instead of just when it arose spontaneously (which I am blessed to have happen often) just wasn’t working for me. But the times were hard enough in my life, and the draw strong enough that I started.
So, for a couple of months now, during a period that included some of the most challenging times in many years, I end each day lying in bed, breathing fully and slowly, and reviewing my day, looking for everything that could possibly be a source of gratitude. Not as a check list, but really pausing with each one, putting my attention again and again on the mystery, wonder, magic, and awe that is the experience of whatever happened, whoever contributed to it. My primary focus is on the people who contribute to my life… (continues)
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