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Technology may make capturing life’s moments easier, but a selfie or a short video can never compare to putting a pen to a piece of paper and preserving those memories and ideas. Research has found that people best express their personalities through spoken or written language. Moreover, the study found that expressive writing can have mental and emotional healing benefits. It’s no wonder why there are still so many people who practice journaling to this day—not only is it a productive way to spend your free time, but it can also be a soothing way to record the thoughts and ideas that go through your mind.
If you have yet to start journaling, the first thing that you have to do is to pick out a journal that you’ll look forward to using every single day. Mikol’s Carrara White Marble notebook, which has fine paper and features front and back covers made of real marble stone, is one such quality journal that deserves your most precious thoughts. If you’re struggling to express yourself with words, don’t fret—there are other ways to interpret your thoughts on paper. Here are a few creative journaling tips to capture your best thoughts and ideas.
Draw in your journal
If you’re not great with words but are an absolute whiz at drawing or painting, there’s no reason why you shouldn’t do so whenever you’re journaling. Whether you’re still learning how to draw florals like roses or if you can already do lifelike illustrations, adding personal artwork to your journals can help you convey what you’re feeling while you’re recording your memories and ideas. Use colored pencils or fine-tipped markers to color your drawings. You can also use gel pens to add details to your work.
Make a collage
If you’re fond of making collages, then try cutting and pasting pictures from glossy magazines into your journals. Doing so can help you show your future self whatever it is that you’re into at the moment. Whether it’s new food recipes that you’re currently obsessed with, photography techniques that you have to try, or even if it’s just pictures of your favorite singers or actors, making a collage reminds your future self of the things that captured your attention at a certain point in time.
Make it your own
Some people tend to treat their journals as precious items, refusing to let anything mark the pages. As a result, these journals may fail to capture true memories and ideas, which is a shame because that’s what journaling is all about! Don’t be afraid to make your journal your own—put stickers on it, paste ticket stubs and pictures on it, press real flowers on the pages. Don’t panic if you accidentally drop a tiny bit of coffee on one of the pages. Instead, make it part of your artwork and document what happened the day of the accidental coffee splotch.
The best thing about journaling is that the most spontaneous and random things that you add to the pages of your blank notebook or journal may be the best things that you can have on it. Try these tips to capture your best thoughts and ideas on paper in creative ways.
Freelance Writer: Jane Sandwood
Many who don't understand meditation maybe think it's mumbo jumbo. But meditation comes in many forms, and not just what you see with monks sitting still. Entrepreneurs, athletes, actors do it all the time. When you clear your mind, visualize your success, your performance, gathering your thoughts, etc. are all forms of meditation.
How does meditation help you perform better in life?
It helps you be more focused, calm, peaceful so you aren't interrupted by any emotional fluctuations. More importantly, you can learn how to gain more control over your mind and master the art of living in the present.
In 2011, a Harvard research found that meditation can help increase the density of gray matter in the hippocampus of our brains. That part of the brain is associated with the ability of learning, self-awareness, compassion, memory and introspection.
Through mental restructuring of our brains can improve our mental health and sharpen our minds.
The most exciting part is this transformation can be done in only 8 weeks! This number came from an actual study group.
Here's a shortcut to making meditation a daily habit:
Complete silence is the ideal environment for meditation, but not necessarily a must. Every person is different, so finding what works for you is most important.
Some people find playing light music can relieve stress and help you relax more. Studies have shown that white noise can help lower our stress levels and increase concentration, especially amongst people who are easily distracted.
The most popular position you see traditionally is the quarter lotus, where you sit on the floor cross-legged and rest your hands on your lap. Then straighten out your back throughout the process without slouching.
In Chinese martial arts, it's done through a "horse stance" where they train the legs, but at the same time relaxation of the entire body and mind.
But please be reminded that if you choose to meditate while lying down, you should keep yourself awake throughout the process.
Just like sports, finding the right breathing pattern and tempo is very important in meditation as it can help with relaxation and concentration.
Softly close your eyes and inhale slow and deep with your nose, and exhale from your mouth. You will know you are doing it right if you feel your diaphragm expanding and stretched.
Because deep breathing is not normal for most people, it will feel a bit mechanical at first. The discomfort will fade as you practice more.
Be sure to aim for longer exhalation than inhalation. And if this is a more difficult task, time yourself in the beginning. 3 seconds in and 7 seconds breathing out.
As a beginning, it's very hard to get your mind focused in a meditative state. It's especially hard to build a habit of meditation.
Atlas start off with 10 ~ 15 minutes a day. If it's too short, you may not be able to zone in and get into your thoughts.
Having a timer really helps, so you don't keep thinking how much time you have left.
Remember, the ultimate goal of meditation is to understand yourself more to allow greater control of your mind.
Meditation is very boring, especially for our fast paced society. Beginners often find themselves lost without proper guidance.
Having a mentor or experienced friend really helps this process. And if you can't find anyone, not to worry! There are plenty of audio guides available for free online which provide a step by step instruction into your first meditative journey.
By zoning in on what the instructors has to say, you can shut out any other mental distractions and focus in on those simple instructions.
1. Music
As mentioned, helps ease the mind
2. Prayer bead necklaces
Helps focus when counting the beads.
For more of a spiritual matter, it brings an energy that circulates the body for calming and relaxing effects.
4 Incense
Sight, sensory, smell are all distractions to us. Having a comfort of smell may ease your body into comfort.
5. Nature
Nature has always been a relaxing place for most people.
