Can you give me an example of what this looks like?
Yes, of course! Here's an example of what free-form journaling might look like:
Begin by letting yourself relax and take some deep breaths. Start writing, allowing whatever comes to mind to flow out onto the page. Don't worry about punctuation, grammar, or even making sense - just keep the pen moving, letting one thought or idea lead naturally into the next. If you find yourself getting stuck, take a moment to breathe deeply and then start writing again, picking up wherever you left off or following a new train of thought.
For example, you might start by writing:
"I'm sitting down to journal, but I'm not really sure where to start. I feel like there are so many thoughts and feelings swirling around in my head, but I can't quite put them into words. Maybe that's because I haven't really taken the time to slow down and really listen to what's going on inside of me. It's scary to do that sometimes - to really pay attention to the things that are hard or uncomfortable. But I know that if I don't make space for those things, they'll just keep building up inside of me, getting stronger and harder to ignore. So here I am, pen in hand, ready to explore whatever comes up. Maybe I'll surprise myself with what I find."
As you continue to write, you may find that specific thoughts or experiences start to emerge. You can follow those threads wherever they lead, perhaps exploring a particular emotion or memory more deeply or reflecting on the ways in which your inner experience connects to your sense of self, your relationships, or your goals for the future.
Remember that there are no right or wrong thoughts or feelings to explore in your journaling practice. Whatever comes up for you is valid and valuable, and allowing yourself to explore it without judgment or criticism can be a powerful way to cultivate greater self-awareness and emotional regulation.