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There are several reasons why it can be a good idea to keep a therapeutic journal. First, some find it to be incredibly healing to write out everything that is on your mind. Second, you are constantly creating (your reality), and the act of writing whatever comes to mind without judgment helps you to get in touch with your creative flow. Finally, writing daily is a wonderful way to track your progress and growth throughout your journey. This post will discuss the types of journals you can keep in your spiritual practice.

Writing, a Therapeutic Exercise

For some, writing can be an incredibly healing activity.

Additionally, keeping journals from years back helps you to keep track of the progress you have made along your spiritual journey.

Moreover, the part of your brain that writes is different from the part of your brain that thinks and processes information.

You may find when you are writing, things come up from below the surface that you weren’t even aware of when you were just thinking about a given area.

Easing into Practice

If you are new to journaling, you may find at first you need to ease into this practice. Many experience resistance towards writing. 

Setting the intention that you will write at least five lines, or sit down for five minutes can help you to get started.

You can increase the time and/or material each week or month.

If you feel resistance towards writing, starting by writing a list of things you did that day, people with whom you interacted, or places you went can be a great start.

Additionally, buying a therapeutic journal that makes you feel happy to write in (I personally like these #Ad) is another way to feel comfortable as you ease into your writing practice. 

If you are still feeling resistance towards writing, starting with a guided journal, like this funny one right here can help you to overcome said resistance (#Ad).

Setting Boundaries 

Writing can be an incredibly powerful and intimate activity.

It may be best to engage in this practice when you are alone. Completing this activity when you are alone can help you to release more and give more to your practice.

Additionally, while some say it is better to write on paper than writing on a computer, I think it is best to do whatever way makes you feel most comfortable.

If you have a lot to express and you type fast, you may prefer to write on a computer. I do both. I have a therapeutic journal document on my computer in addition to physical notebooks that I write in every day.


Because I use my journals as both a therapy and a form of documentation, I always write the date.

Sometimes, I write the time of my entry for fun.

Deciding how you will format your journal gives it a personal touch.

Will you include visual artwork? What kinds of pens make you feel happy to write with? (These are my all-time favorites #Ad). Do you enjoy writing with a scientific tone, or a creative tone? 

Types of Therapeutic Journals

There are several kinds of journals.

Below I included ideas on several types of journals. Whichever feels the lightest could be an indication it is the best option for you.

If you feel pulled to write something that isn’t listed below, following your creative senses is fun and can lead you towards your heart’s calling!

Shadow Work Journal 

A Shadow Work journal is where you write down everything that is on your mind. This can include things that are negatively affecting you.

If you wake up feeling anxious, going to your Shadow Work Journal and writing out what is bothering you and why you think you feel that way may relieve any stress you may be experiencing. 

Allow yourself to write whatever comes to mind. Let the pen write whatever you are thinking. Don’t hold anything back.

Keeping a therapeutic journal like this is a form of release where you can voice out anything that is holding you back.

It is almost like talking to a therapist, especially if you don’t filter what you write.

 Here are some things you can write about in your Shadow Work Journal:

  • How was your day? What did you do during your day?
  • Did you experience any pleasant interactions? What were those like? Who was involved?
  • Did you experience any unpleasant interactions? What happened? Who was involved?
  • Did anything happen today that surprised you? Why did it surprise you?
  • What are your goals/dreams/desires? Is there anything holding you back from accomplishing this?
  • If you could have/do/be anything, what would you have/do/be?
    • When you think about this, what kinds of negative thoughts come up that say you can’t? Are they true? What makes you think so?

Daily Mindset Manifestation Journal

This is my favorite kind of therapeutric journal.

While the Shadow Work Journal helps to release what is on your mind, daily mindset journaling helps you to manifest your desires.

When you write in your daily mindset journal, it is important to imagine that what you desire has either already happened or is happening right now.

So, using present and past-tenses is a big part of daily mindset journaling.

Additionally, many like to set the intention that whatever they would like to manifest, they are either manifesting that or something better.

I always write, “this or better” at the top of my pages in this journal.

It also helps you to stay detached and release your desires to the Universe/God/Source/Your Higher Self.

 Here are some prompts for the Daily Mindset Manifestation Journal:

  • Write a day in your dream life as though it already happened from the time you wake up to the time you go to sleep.
  • Write out everything you would like to manifest using I AM statements

5/55 Manifestation Technique: Every day for five days, write out the same statement, 55 times of something you would like to manifest. For example, if you would like to manifest your dream vacation, you might write: I am so happy and grateful that I manifested my dream vacation to ________! 

Gratitude Journal

After reading Rhonda Byrne’s The Magic, (#Ad) I wake up every morning and write in my gratitude journal.

This is a HUGE part of my daily morning routine!

What we focus on, amplifies. So if we are feeling a lot of gratitude for what we already have, we will attract more reasons to feel grateful.

 I always write using the following statements:

  • I am so happy and grateful for….
  • I am truly grateful for…
  • With all of my heart, thank you for….
  • I am truly blessed for….

Keeping a therapeutic journal can profoundly transform your life.

If you are starting, being patient and allow yourself to become comfortable with this therapeutic practice can better serve you in the long run.

You may find yourself being in the flow of creativity and feeling better when you keep a journal!

Wishing you the best on your journey,


AFFILIATE DISCLOSURE: The above article contains links to products through the Amazon Affiliate program. While I earn a small commission if these products are sold, it is at no extra cost to you and I only recommend products I use/support. Thank you.




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Natalie is certified in Emotion Code, Usui & Tibetan Reiki (second degree), and The Regenetics Method. She inspires and supports those on the spiritual awakening and ascension journey. Please visit the shop for powerful energy healing sessions and other tools to help you on your journey. Thank you for visiting Lionheart Alchemy! We are so happy to serve you. Namasté.