JOURNAL 101.

Here you will find all the tips and tricks you need to get started on your own journey of healing through the TCR Method meditation and journal practice.

WHY JOURNALING?

Journaling is a method of expressing and releasing thoughts and feelings. It can be a powerful tool for healing, just as talking to someone about feelings, experiences, and emotions.

TCR METHOD

Journaling can also allow you to release these thoughts and emotionally process what you have been dealing with. Journaling allows you to be open and honest with yourself. This type of truthful expressive writing about your thoughts and feelings can be very therapeutic.

SETTING THE MOOD.

Setting the mood for your journaling and meditation session is important in making your daily practice a ritual. When you create a space that is warm, inviting, and aligns with your authentic self, you will be more inclined to want to journal every day.

1. Remove the distractions and clutter. Everyone's distractions will look different, but it's essential to make sure you have a clean area to focus, and remove any unwanted clutter and energy.

2. Implement music or nature sounds. Any music or sounds without words can be nice background music to accompany your practice. Depending on the time of day, we like to listen to either our "Wake Up" or "Wind down" playlist on Spotify.

3. Use aromas—diffuse oils. Burn frankincense. Flowers. Incense. The smells we experience play a crucial role in associating memories and places.

4. Get into a comfortable position. Maybe you have a favorite chair, couch, or area where you can be alone with your thoughts. Grab a blanket, wear something relaxed and make sure you are comfy.

5. Make sure to have a notebook and pen that you love writing in that is designated for your journal practice.

6. Start with some long and slow belly breaths to calm the nervous system. Maybe start with some seated stretches and movements, getting centered and comfortable. Close your eyes and allow yourself to let go to begin the meditative process. Let it come versus searching for it.

MEDITATION.

Enjoy this 6-Minute Intention and Mantra Meditation guided by Chelcie. Feel free to repeat this meditation each morning or when you feel called to!

MORNING JOURNAL.

Morning journaling serves a deeper purpose. This type of journaling is a cathartic, ritualistic writing process that clears your mind, builds confidence, and creates a path for greater creativity. By doing this every morning, you're establishing a routine that will help you create this essential ritual. We treat our morning journaling practice as a way to set our day up for success.

1. Start by adding the date to a fresh piece of paper. Putting the date at the top is a great way to refer back to times and reflect.

2. How do you feel? After waking up, your morning meditation, and juice or coffee, what are you feeling in this very moment? Be truthful with yourself.

3. Depending on how you feel at this moment, how do you want to feel? Maybe you feel great and want to increase the way you feel right now, and dont want to change anything - or perhaps the opposite. In your journal, write down how you want to feel today and three ways you can achieve it.

4. Now, let's talk about your dreams. Do you remember your dreams? If so, what were they about? How did they make you feel? Did they bring up any profound emotions? Write any details that come to you and what you can remember about them.

5. Next, write out your three desired affirmations for the morning. We like to choose three manifestations we are trying to bring into our lives. Make sure to write them in the first person and if they are already happening in the present moment. This way, you are practicing an abundance mindset and not a lack.

6. Take note of your present situation. What is going on in your life right now? What is going on today? What happened yesterday that you feel emotions carrying over? Is there anything bothering you? Anything exciting for you? Or just simply your everyday life events that you are feeling emotion around. Write it out. It can be in jot form or complete sentences.

7. To end our morning journal, we will write what we are grateful for. What are you grateful for? Who are you grateful for? This can simply be expressing gratitude for your morning coffee to the sun shining through your window. Try to write down at least three.

EVENING JOURNAL.

An evening journal helps you put the day to bed. It is a chance to evaluate the day, accept that it has happened, and then let it go. Writing these thoughts down helps us close the chapter of the day. It draws a line between today and tomorrow. Night journals are a good time for reflection and help us with relaxation.

1. Write down one word to describe your day, and explain why you chose that word. Remember to be honest with yourself. Being authentic is the first step to truly letting go and trusting yourself.

2. How are you feeling now that the day is over? Why do you feel those things? Good or bad, let it all out. Happy emotions will put you in a positive place, and letting the negative emotions out will give you closure on the day.

3. Let's go over the difficulties of today... What was the most difficult challenge you faced? What did it make you realize? How did you approach it?

4. Maybe today was a breeze, or it was a bit tough. Either way, write down your biggest takeaway from today. What did you learn? Either something literal that you learned or something about yourself, someone else, or a situation you're facing.

5. Finish your evening journal with motivation for tomorrow... How did you grow today? What happened today that will help you step more into the person you want to become tomorrow? How can you use what you learned today to impact your tomorrow positively?

6. Now, to wrap up our evening journal practice, write down ways in which you feel grateful for today. Take a minute to write down the things and the people you are most grateful for. The people that have helped you get where you are.

CHELCIE’S MORNING ROUTINE

Step 1 - I make my bed right away! This makes my room feel more put together and gives me a sense of accomplishment.

Step 2 - I drink a full glass of water with lemon while I juice my green juice. My go-to mix is; celery, cucumber, lime, ginger. This blend is my favorite for glowing skin, better digestion, and being very alkalizing!

Step 3 - Light Breakfast- I always have some berries, oatmeal, or fruit after my juice to make sure I have some solid food in my stomach before any coffee at all! Eating something small in the morning also helps to decrease cortisol levels and boost metabolism.

Step 4 - Meditate- I take my juice up to my little zen den, set the mood, and do a 5-15 minute meditation I find on The Collective Ritual.

Step 5 - Make my favorite coconut milk latte and sit down with my gratitude journal and planner. This is one of my favorite times of day!

Step 6 - Head out for a walk with the puppies while listening to an inspiring podcast to get my day started!

Step 7 -Finally, I will do whatever choice of movement I have decided to do that day! Sometimes the walk is plenty, but sometimes I will go to yoga, pilates, or HIIT.

HAILEY’S EVENING ROUTINE.

Step 1 - After I have dinner, I give myself time to decompress from my day, light candles, and dim the lights in my apartment. I put on The Collective Ritual Wind Down playlist on Spotify, dry brush, and get in the shower to wash off the day.

Step 2- Skincare. After my shower, I take time to wash my face and apply all of my favorite serums and oils. Once I'm done with that, I put on my pajamas, head to the kitchen, and make a Spearmint tea with honey.

Step 3 - I sit down with my tea and dive into my evening journal. I check in with myself in my journal and share what I did throughout the day like I'm telling a story. After that, I start to plan for my day ahead and make a schedule for myself.

Step 4 - I sit in meditation. At night I find a Sound Meditation on The Collective Ritual to help me get into the mood for sleeping.

Step 5 - I head to my bedroom, turn on my diffuser, and tuck into bed. Some nights I'll dive into a book before I fall asleep.

MORNING AFFIRMATIONS.

Choose any affirmations that resonate with you, or make your own to a specific situation.

I start this day with a grateful mind.

I won't allow small negativity to rule the day.

I choose to be kind to myself.

Today is going to be a happy day.

EVENING AFFIRMATIONS.