Contemplative Creating Journal
Zen Meditation is about knowing where we are (being aware in the moment) and also about maintaining an awareness of where we have been (reflection) and where we are going (having a direction). In more simple terms, Zen meditation is about understanding one's true nature and the nature of reality as it is experienced. Contemplative creating embraces all of what is Zen Meditation, however, instead of sitting still and using the body and breath as an anchor or focal point, the creative task becomes the primary focus and anchor.
Keeping a journal as a companion to contemplative creating practice can help with understanding all areas of awareness as it is experienced before, during and after creating--allowing for a more unified awareness. Efforts may be made to be in the moment while practicing contemplative creating--that is--to be aware of our experience as it unfolds moment-to-moment, allowing our true nature, one of calm abiding, to manifest. Alternatively, perhaps we become a habitually vague in our practice, and spend a lot of our time drifting in thought, making insufficient effort to bring ourselves back to our current experience.
When we sit down after a period of contemplative crafting and take a few minutes to journal what we have been experiencing, a contemplative crafting journal helps us have a more definite sense of what is actually going on. We will notice patterns of thinking and behavior that might otherwise go unnoticed. By noticing these patterns, we're able to deepen the understanding of our mind and body. With this understanding we're better able to make changes in thinking and behavior that can lead to improved wellness and contentment. Keeping a record of these experience also reveals how effective our practice has really been. If we examine our experience, honestly and with the aim to learn, then we become much more aware of what our contemplative crafting practice actually is. We can become more aware of our weaknesses and our strengths, and have a much deeper understanding of what needs attention.
One of the greatest benefits of a contemplative crafting journal is that it allows us to look back at our experience as it has changed over a time. We can review several days, weeks, or months of our practice and learn about the patterns that our consciousness follows. Perhaps we will discover that we are busier than we thought, or perhaps that we don't try hard enough, or perhaps even that our efforts vary. We may discover particular distractions that appear more often than we had recalled. We also often discover--especially when we are being particular hard on ourselves--that our contemplative crafting practice has been more effective and enjoyable than we were believing.
Additionally, journaling can help us to set intentions. This is not just setting a goal based on preconceived ideas about what contemplative crafting should be for you--that is a set-up for frustration and stagnation. Instead, intentions are meant to develop a stronger sense of direction in our meditation practice, where that direction leads is for us to discover. By reviewing our contemplative crafting experience, we can see what has and hasn't worked for us. Perhaps our intention is to cultivate patience or introduce more stillness into our lives. Maybe our intention is toward perseverance or confidence. Whatever we are aiming to invite or dispel from our lives, having clear intentions will help us realize them. It certainly isn't essential or required to keep a contemplative crafting journal.
It certainly isn't essential or required to keep a contemplative crafting journal, but I highly encourage that you give an honest try. Try keeping a contemplative crafting journal from the beginning of a project through to its end. You might be surprised by how much your contemplative crafting practice benefits you, by recording what you observe in your efforts. If find the journal doesn't help you, well, at least you gave it a try!
Keeping a journal as a companion to contemplative creating practice can help with understanding all areas of awareness as it is experienced before, during and after creating--allowing for a more unified awareness. Efforts may be made to be in the moment while practicing contemplative creating--that is--to be aware of our experience as it unfolds moment-to-moment, allowing our true nature, one of calm abiding, to manifest. Alternatively, perhaps we become a habitually vague in our practice, and spend a lot of our time drifting in thought, making insufficient effort to bring ourselves back to our current experience.
When we sit down after a period of contemplative crafting and take a few minutes to journal what we have been experiencing, a contemplative crafting journal helps us have a more definite sense of what is actually going on. We will notice patterns of thinking and behavior that might otherwise go unnoticed. By noticing these patterns, we're able to deepen the understanding of our mind and body. With this understanding we're better able to make changes in thinking and behavior that can lead to improved wellness and contentment. Keeping a record of these experience also reveals how effective our practice has really been. If we examine our experience, honestly and with the aim to learn, then we become much more aware of what our contemplative crafting practice actually is. We can become more aware of our weaknesses and our strengths, and have a much deeper understanding of what needs attention.
One of the greatest benefits of a contemplative crafting journal is that it allows us to look back at our experience as it has changed over a time. We can review several days, weeks, or months of our practice and learn about the patterns that our consciousness follows. Perhaps we will discover that we are busier than we thought, or perhaps that we don't try hard enough, or perhaps even that our efforts vary. We may discover particular distractions that appear more often than we had recalled. We also often discover--especially when we are being particular hard on ourselves--that our contemplative crafting practice has been more effective and enjoyable than we were believing.
Additionally, journaling can help us to set intentions. This is not just setting a goal based on preconceived ideas about what contemplative crafting should be for you--that is a set-up for frustration and stagnation. Instead, intentions are meant to develop a stronger sense of direction in our meditation practice, where that direction leads is for us to discover. By reviewing our contemplative crafting experience, we can see what has and hasn't worked for us. Perhaps our intention is to cultivate patience or introduce more stillness into our lives. Maybe our intention is toward perseverance or confidence. Whatever we are aiming to invite or dispel from our lives, having clear intentions will help us realize them. It certainly isn't essential or required to keep a contemplative crafting journal.
It certainly isn't essential or required to keep a contemplative crafting journal, but I highly encourage that you give an honest try. Try keeping a contemplative crafting journal from the beginning of a project through to its end. You might be surprised by how much your contemplative crafting practice benefits you, by recording what you observe in your efforts. If find the journal doesn't help you, well, at least you gave it a try!
How to keep a contemplative crafting journal
Keeping a contemplative crafting journal is not like a diary recording personal thoughts and dreams, nor is it an accounting of the mundane activities of our daily lives. If you aren't a journal keeper, or don't feel particularly drawn to writing, no problem. This journal doesn't require an aptitude for writing. You don't even have to write complete sentences! Of course, if do keep a journal and enjoy writing, a contemplative crafting journal will probably be easy to adopt.
There is no particular kind of style or structure to a contemplative crafting journal. It can be a simple spiral bound notebook, a unruled sketchpad, even a fancy leather-bound journal. I tend to prefer the simplest and cheapest option: those cardboard bound composition notebooks. (You can buy several marked down volumes in the fall after school starts, though they are still inexpensive at regular price.) Pen or pencil, whichever you prefer! You can also keep your journal on a computer if you prefer, though I have often preferred pen or pencil over keyboard, because it slows me down so I can really pay attention to what I am writing. The style depends entirely on what feels most comfortable and works best for you. The general idea is for the journal to be a centralized location to keep notes about your contemplative crafting experience and projects.
The structure of your journal entries are entirely up to you, sometimes we need structure, and some of us actually do better with some structure. However, if you are so inclined, the journal can also be where you record your thoughts and feelings about your projects, contemplative crafting in general, and other such related things. Those who are more artistically inclined may even sketch out their feelings, ideas, create color palettes for projects, or even collage images and words that relate to past, present or future projects.
A possible structure to a journal entry might include one or all of the following:
Keeping a contemplative crafting journal is not like a diary recording personal thoughts and dreams, nor is it an accounting of the mundane activities of our daily lives. If you aren't a journal keeper, or don't feel particularly drawn to writing, no problem. This journal doesn't require an aptitude for writing. You don't even have to write complete sentences! Of course, if do keep a journal and enjoy writing, a contemplative crafting journal will probably be easy to adopt.
There is no particular kind of style or structure to a contemplative crafting journal. It can be a simple spiral bound notebook, a unruled sketchpad, even a fancy leather-bound journal. I tend to prefer the simplest and cheapest option: those cardboard bound composition notebooks. (You can buy several marked down volumes in the fall after school starts, though they are still inexpensive at regular price.) Pen or pencil, whichever you prefer! You can also keep your journal on a computer if you prefer, though I have often preferred pen or pencil over keyboard, because it slows me down so I can really pay attention to what I am writing. The style depends entirely on what feels most comfortable and works best for you. The general idea is for the journal to be a centralized location to keep notes about your contemplative crafting experience and projects.
The structure of your journal entries are entirely up to you, sometimes we need structure, and some of us actually do better with some structure. However, if you are so inclined, the journal can also be where you record your thoughts and feelings about your projects, contemplative crafting in general, and other such related things. Those who are more artistically inclined may even sketch out their feelings, ideas, create color palettes for projects, or even collage images and words that relate to past, present or future projects.
A possible structure to a journal entry might include one or all of the following:
- Give a brief summary of your contemplative crafting practice.
- What were you thinking, feeling emotionally and sensing in your body:
- Before contemplative crafting practice
- During contemplative crafting practice
- Immediately after contemplative crafting practice
- What were you thinking, feeling emotionally and sensing in your body:
- Make note of any thoughts that drew you out of presence and away from crafting practice.
- Was there any resistance to sitting down to or staying with crafting?
- If so, what form did the resistant take?
- Craving: wanting to be further along than you are; wanting to be perfect, etc.
- Negativity: a lot of harsh, judging thoughts; anger about progress or at mistakes, etc.
- Listlessness (Lack of Energy): half-hearted effort; lack of focus or concentration, etc.
- Restlessness: mind and/or body are agitated; busyness of mind and/or body, etc.
- Doubt: thoughts are overly self-critical and discouraging; lack of confidence in ability, etc.
- If so, what form did the resistant take?
- Did anything bother you prior to your contemplative crafting practice?
- Did you notice any moments where happiness or joy manifested during your day?
- What are you grateful for at this time?
For example: you might notice that it took more time than usual to settle into contemplative crafting practice. When journalling you might write down some of the thoughts you noticed that interfered with your crafting. Perhaps you notice thoughts such as "I probably should wash the dishes first, and maybe the laundry too." or "I don't have time for this now." You might have noticed what you were feeling or sensing in the body: "I felt antsy before sitting down. My body just wanted to keep moving." or "I felt conflicted about getting things done in the house and taking time for myself and craft."
Perhaps you notice thoughts while crafting that distracted and led you out of presence: "What will I eat later?" or "Why did So-and-So say that yesterday? What did they mean?" or "I keep making mistakes! I am just no good at this!" You might have also noticed little distracted thinking, and you could record that: "Once I settled into crafting, the time went by quickly." If you notice feelings and sensations, make note of them: "While crafting I felt my anxiety lighten and I could breathe easy" or "While crafting I felt peaceful" or even "While crafting I felt frustrated that I couldn't relax like I could last time."
If you notice thoughts or feelings and sensations right after your crafting time is complete, record them in you journal, for example: "I am feeling calm and peaceful" or "I am feeling frustrated" or "I am holding a lot of judging thoughts about the mistakes I made while crafting" or "I am reflecting on how wonderful it felt to give myself some quiet time."
Perhaps you notice thoughts while crafting that distracted and led you out of presence: "What will I eat later?" or "Why did So-and-So say that yesterday? What did they mean?" or "I keep making mistakes! I am just no good at this!" You might have also noticed little distracted thinking, and you could record that: "Once I settled into crafting, the time went by quickly." If you notice feelings and sensations, make note of them: "While crafting I felt my anxiety lighten and I could breathe easy" or "While crafting I felt peaceful" or even "While crafting I felt frustrated that I couldn't relax like I could last time."
If you notice thoughts or feelings and sensations right after your crafting time is complete, record them in you journal, for example: "I am feeling calm and peaceful" or "I am feeling frustrated" or "I am holding a lot of judging thoughts about the mistakes I made while crafting" or "I am reflecting on how wonderful it felt to give myself some quiet time."