Recently, a Patreon subscriber wrote to me with the following question: Could you share a few journaling or drawing exercises to help find focus/calm/mindfulness during a time of big transition and change?

I found myself nodding when reading this question, reflecting on how much feels in flux for me as well. As we’re heading into the third year of the pandemic, we continue to live with a lot of unknowns and uncertainty, a lot of change asked of us regularly, and a lot of transitions happening across all our relations: within families, among friends, with colleagues, and in our communities.

When I recall past times of transition and change, I recall discomfort. It’s a lot to grow into new versions of ourselves: the chrysalis is a messy and painful process! So, before I share some journaling and drawing exercises—contemplative practices to support this time—may I share the encouragement to support your full yourself.

What will support you in remembering and coming into your wholeness?

When we are asked to change, it’s easy to lose our sense of self, so spend time with any practices that help you feel like yourself or who you strive to be.

May these practices support this time of big transition and change.
And may the changes lead toward greater clarity, enactment, and alignment with commitments to justice.

7 Contemplative Practices (Journaling and Drawing Exercises) for Times of Transition

1. What brought you to this time of transition and change? Write a story (or multiple stories) that share some of the turning points, decisions, and key influencers along the way. Alternatively, draw out this story, perhaps in the form of a timeline, map, or hiking trail. What are some of the paths taken and not taken?
   
   
2. Before journaling, bring awareness to your body, and take a few deep breaths. Notice anywhere you might be holding tension or tightness, and allow breath to travel to those areas. Then invite an attitude of curiosity and compassion. Notice how your body responds when you ask: What emotions are arising during this time of transition?
   
   
3. Create a drawing (or several drawings) of the emotions you identify during this time of transition and change. You might consider what colors, textures, spacing, and size best represent the different emotions. Notice if you’re called to hold the pencil (or crayon or any writing/drawing device) lightly or if you feel the need to bare down. Allow yourself to feel one of the emotions fully, and as you embody (and even embrace) that emotion, draw what you feel in a continuous movement (without raising the pencil or breaking the flow of concentration). Repeat the process for other emotions.
   
   
4. After drawing emotions, you might journal about what you notice, relating to emotions as conveyors of information. Which emotions are most prominent? Which come and go? Which feel familiar, and which unfamiliar? Are any asking something of you—for you to notice something, to do something, or to not do something else? Are any asking for caretaking or releasing old patterns or welcoming new ones? In addition to journaling, you might give yourself a hug—wrap your arms around yourself or place both hands over your heart—while allowing yourself to feel each emotion.
   
   
5. In situations with a lot of uncertainties and unknowns, I find it helpful to use the K-W-L strategy to get clarity on next steps. Divide a sheet of paper into three columns: (1) what you already know (K = Know), (2) what you want to know (W = Want), and (3) what you want/need to learn (L = Learn). In the first column, take an inventory of what information or details you already know. In the second, list questions and curiosities you have. And in the third, make space for recognizing unknowns, and record what learning you hope you’ll do in the weeks to come.
   
   
6. Re-center in your identities by writing out a list of identities that feel true at this time. You might contrast those with ones you would have written in the past or might write in the future. Cast the net as wide as feels supportive at this time. What feels true to you during this time of transition and change? Are you still, at the core, an educator? A learner? A crafter or creator or artist or writer? A community member or advocate or organizer? Consider a range of identities, not only those related to professional contexts or career. And, again: you might draw out any identities that feel particularly resonant or any that you’d like to see take shape through art.
   
   
7. And, of course, for navigating any transitions, I’ll suggest reconnecting with commitments. In addition to working with your commitment statement, you might review how commitments are shifting, deepening, or asking to be updated and revised. For example: Who and what are you accountable to now? What feels especially urgent—personally and collectively? What inspires and motivates you? In contrast, what drains your energy? What are you longing for? Who do you want to be? And why? (Why these answers?) Notice how your answers might be different than they’ve been in the past. You might create a drawing to honor your commitments and to welcome new commitments you’re ready to acknowledge and act on.

Acknowledgements

These practices are undoubtedly influenced by recent reads, including Be Calm: Proven Techniques to Stop Anxiety by Jill P. Weber and Finding Refuge: Heart Work for Healing Collective Grief by Michelle Cassandra Johnson. I’m grateful for teachers who continue to teach me about pausing to listen, to ground, and to recommit.

These practices are also connected to commitment-driven career discernment coaching, contemplative writing, and my years of studying early literacy education. I often think back to lessons in Pre-K through middle school classrooms, which involved a lot of writing and art alongside each other. I hold gratitude for educators who’ve taught me to incorporate art with journaling, writing, and other literacy practices. Thanks especially to my student teaching supervisor Carol Ann Dove and children’s literature and storytelling professor Anne Lundin. <3

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This post is written by Beth Godbee, Ph.D. for Heart-Head-Hands.com. Consider subscribing to the newsletter for additional resources and announcements.  

To continue reading, check out “Contemplative Writing: Journaling and Other Practices for Reflection, Mindfulness, and Intentionality” and other contemplative practices.

And to connect around journaling, join an upcoming writing retreat.