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Writing Affirmations: Journaling Meditation

Writing Affirmations - a journaling meditation

My favorite method of meditation has always been journaling, but lately I've found that my words create a constant stream of venting about life instead of exploring my thoughts in a healthy and positive way.  In looking for ways to transmute my thoughts, I found myself referencing affirmations for healing, specifically from Louise Hay's book, You Can Heal Your Life.  I was in a minor car accident many months ago and suffered some whiplash, so I decided to use these affirmations to take my journaling to the next level. 

In You Can Heal Your Life, Louise Hay lists psychological issues that surround physical pain and illness.   In my practice as a Ki-Hara Resistance Stretching Trainer, I've seen chronic pain disappear almost immediately when my clients leave stressful jobs or unhappy relationships, so I am a firm believer in the stress/pain/disease relationship.  I also just finished an amazing book by Gabor Mate When the Body Says No, which also describes the way our body reacts to stress.  Dr. Mate explains how getting in touch with your emotions, even the negative ones, are important steps for releasing stress from your body. I've done affirmations for years to remove these bad thoughts, but I was just covering them up with new words. This month I decided to approach my neck pain, not only with Ki-Hara Stretches, but with a mind-down approach using a combination of positive affirmations and journaling about the negative thoughts that come up around that affirmation.  The results was fascinating!   

I began by finding the root cause of upper back pain which, according to Louise Hay, is a lack of emotional support or feeling unloved.  I took the affirmation from her book, "I love and approve of myself.  Life supports me and loves me" and started writing how I felt about that.  I wrote everything that crossed my mind from thoughts about my messy house, to my career, to my friends, family and of course, my own self approval.  I suddenly had memories from childhood that I could explore.  I had insights that I never even imagined.  Amazingly enough after three weeks of this practice, my neck pain is gone and I've made the steps to accept emotional support and love into my life.  A double win!  

I've gone on to do this method with other areas of my life and it's been amazing.  I'll never go back to just saying affirmations again!  

Here's my method.  Try it for your own ailments and see what results you get!  


  1. Buy a notepad that you can dedicate to this practice.  I prefer a two column stenographer notebook
  2. Find your pain/illness in Louise Hay's book (you can also find them online if you search for Louise Hay and your issue)  
  3. Sit in a quiet place during a time when you won't be interrupted.  This process will take about 20-30 minutes daily

The 1st day of Practice:  

  1. Write Day 1 at the top of the page
  2. In the left hand column write 1.) Followed by your affirmation
  3. In the right hand column in the same amount of space write 1.) and the first thing that comes to your mind - especially if it's negative.  Don't take too much time.  If you get distracted and get up, write your distraction, it could be a defense mechanism that is worth exploring 
  4. Repeat starting with 2.)... 3.)... etc.  until you have repeated the affirmation and responses 20 times

Repeat Daily for 21 days 

Some insights:

One day won't be enough to recognize your patterns and belief systems in order to transform them.  The first week will expose some very negative feelings.  Be sure to explore those.  

Write which day your on at the top of each page, so you don't lose track of where you are.

If you miss a day try to do 2 sessions in one day.

Don't quit!!  I've noticed that I start to feel better around day 11 and then get excited and want to pick a new affirmation.  The work isn't quite done, the habits aren't created.  Healing takes time, so give it a good three weeks.  

Let me know how it goes for you!  



Building Courage... Carrie Collins
Who can turn down a session of Ki-Hara by Kristin who not only works on your body with much skill and knowledge, but cheers when your muscles are reactivated, balanced regained, and confidence boosted.... YC
I can walk 7 miles in a day now... B.B.

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