Journaling

journal

As a kid I used to write in my diary. I remember that I wrote about who’s my current best friend just to erase it the next day and write down a new name. Silly. I stopped writing in my diary when I was about 12 years old. It took me about 15 years to start writing again.

I read the book The Gratitude Diaries by Janice Kaplan and decided to start my own gratitude diary, too. I did that every now and then and found myself writing about other things, too. There was a time where I dealt with sadness a lot and at some point I didn’t know what to do anymore except for writing it all out. I felt so much better afterwards. From that moment on, whenever I was sad, I started writing out all the feelings. After about a half a year, I started reading my entries and was shocked. Seeing the pain I was dealing with written down made me realize that I have to change something. So writing down my thoughts actually helped me change my life. I don’t know about you, but I’m that kind of person who tends to forget the bad moments after a while. I sugarcoat memories and tell myself it wasn’t that bad after all. Reading my journal helped putting everything back into perspective. I knew I had to change something. I wanted to change something. That was the start of my spiritual growth. I moved in a new apartment and learned everything about smudging, crystals and other rituals. But that’s another story. My point is that during this dark time in my life, writing really helped.

As I learned more about intentions setting and manifestation, I wanted to get myself a journal, too. Now this is actually the first (and most fun) step if you ask me. You get to choose a journal. Boy, there are so many beautiful journals out there. I want them all. I started with one and now I have a bunch.

Below you see only a tiny selection of my journals.

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Once I got my journal I felt kind of lost. I wasn’t sure what I was supposed to write about. I started with baby steps such as writing down what I’m grateful for.

When I started working with a manifestation coach, I began to journal a lot more. I was writing down things I wanted to manifest, positive affirmations and little prayers for the Universe.

I also got myself the “Five Minute Journal” where you answer a couple of questions every morning and every evening. This is actually a great way to start your journal journey. I got mine at amazon.com.

I still use my “Five Minute Journal” every morning and every evening. I love it a lot and haven’t missed a day ever since I started. I also have a journal that I use to work with my coach. I write down things I want to do or achieve, take notes from our conversations or brainstorm some ideas. Besides those two journals, I do have another one. It’s my “personal” one where I write down intentions and thoughts or things that I work on. I also do free writing every now and then. I like to meditate, draw a card and then journal about it for a bit. Something that helped me, too is to write down things that lighten me up or that I enjoy. I can check this entry whenever I feel down or don’t know what to do.

I now journal everyday and must say that it really helps me. It’s fun to look back and see what has changed. It’s basically a creative outlet for me. I always have a crystal with me. There are crystals that support manifestations or help you with your writing. Personally, I just like to pick one that I feel called to and hold it in my hand while writing and / or meditating.

Here are some ideas what you could journal about. There’s no right or wrong. It took me a while to start journaling. It’s a progress for sure. Pick the ideas that you like below and start journaling!

  • journal about a card you drew
  • journal after meditation
  • do some free writing
  • write down what your grateful for
  • write down things you want to manifest
  • write down things you love about yourself (aim for 100 things!)
  • write out your prayer to God / the Universe
  • write down your intentions for the month
  • write about how you are feeling
  • write about something you achieved today
  • brainstorm ideas
  • take notes about things you hear, see or read
  • create a to do list
  • write down things that light you up / that you like to do.
  • make a list of books you want to read
  • write down the goals you have in your life and break them down into little baby steps
  • describe challenges or struggles you’ve encountered that day
  • write down your dreams
  • track the food you eat if you deal with allergies
  • keep a travel journal

 

Now it’s your turn! Grab your journal and put it in your Instagram Story. Tag me so I can see you’re on board with me. I can’t wait to see YOUR beautiful journals!

 

xxx

Natalia

Get A Good Night’s Sleep

Hi friends!

Today I want to share some tips that help me fall asleep. A good night’s sleep is really important to me. There are times in my life where I have trouble falling asleep and I found some rituals that help me fall asleep faster. And why shouldn’t I share them with you!?

Phone

I highly suggest to avoid screen time one hour before sleep. However, I sometimes like to use my phone to read something or watch something on Youtube. That’s why I activated Night Shift on my phone from 8pm until 6 am. This has been a huge game changer. I really can’t stand this bright shining light before I go to sleep.

Bedroom

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If you’re into Feng Shui, there are a couple of things you can do or avoid for a good night’s sleep. I’m not a Feng Shui expert but there are a few things I live by. No TV, computer or mirrors in my bedroom. If you’re interested in more information, just google Feng Shui bedroom. That’s what I did. I also don’t like to have a huge closet in my bedroom. I like to keep it simple. A bed, a nightstand and maybe a little commode or shelf. Basically, I just don’t like any distractions. This also includes keeping my bedroom tidy. During the day I leave a window open so my bedroom smells fresh and is nice and cool. There’s a certain temperature that’s best for your bedroom. I somewhere read that it should be somewhere between 60-67 degrees Fahrenheit. I also like to do my bed every morning. I sage it whenever I find the time, too. Just to get rid of stuck or bad energy. Sometimes I’m busy and forget but it’s a practice I want to incorporate into my life.

During the day

I sleep better if I exercised during the day and spent a decent amount (about an hour) outside. For me, exercising is every form of movement. Go for a walk, practice yoga, go to the gym, whatever works best with you. Going out for a walk before bed time really makes me feel better.

Before Bed

I am often too awake for bed when I watch a lot of TV or spend a long time on my phone. Chances are high that I read something that bother or excite me too much to go to bed. That’s why I love reading before going to sleep. Even if it’s just a chapter. I started meditating before sleep and this has been a huge life changer so far. I light a candle, take my favorite crystal and just sit for a while. Sometimes I listen to a guided evening meditation. After the meditation I often journal and get some things out of my bed. This is actually the most important tip I have to share. Writing about everything that’s in your head really helps me. Otherwise I often find myself lying in bed, thinking about everything that has happened during the day. Keeping the room dark, the soothing light of a candle, a couple of deep breaths- that works wonders for me. I sometimes like to add a couple of yin yoga poses and just relax a little. If you do have an eye pillow, put it in the microwave for a bit or in the oven to heat it up a little. I have a lavender eye pillow which I love. The calming smell of lavender really helps me relax.

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Beverage

I developed this ritual where I like to make myself a goodnight beverage. I love Four Sigmatic and their Reishi Mushroom Elixir. It’s really calming. I also like to make myself a little lavender tea latte. I brew myself a tea and add some lavender extract for those extra soothing vibes. Sometimes I add some Reishi extract, too. I drink it about 30 minutes before going to sleep.

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Crystals

There are several crystals that can help you with your sleep. Selenite, Amethyst, Rose Quartz and Blue Lace Agate are the most famous “bedroom crystals”. However, I wouldn’t randomly choose a crystal just because it’s meant to help with sleep. How do you feel? Do you feel anxious? Depressed? You might love a crystal with a loving, soothing energy like a Rose Quartz, Apophyllite or Celestine. If you feel overwhelmed and very airy you might want grounding energies and probably choose a Black Tourmaline or Hematite. I always keep a Selenite and a Rose Quartz in my bed and also a Blue Lace Agate and an Amethyst on my night stand. I also love my Himalayan salt lamp. I wrote about it’s benefits on another blog post (check out: Yoga Space).

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Fall Asleep

Once I’m in bed, I like to listen to a Youtube video. I either listen to some positive affirmations with Louise Hay, or to a guided evening gratitude meditation. I usually search for “before bed”, “evening meditation” or “bedtime affirmations”. Something like that. Maybe you prefer some white noise or nature sound with piano music. Whatever it is you like, there are a gazillion videos on Youtube. There’s also a timer on your podcast app that you can set.

 

I think those are basically the things that help me for a really good night’s sleep. They really helped me and can for sure help you.

As always, I hope this was helpful. Leave a comment, send me an email to natalia.schwarz25@gmail.com or send me a DM on Instagram @nataliasyoga. I love hearing from you!

 

xxx

Natalia