Before we get into the logistics of making and keeping a mindful art journal for the purposes of self-expression, I invite you on a brief journey in time with me. Take a steady breath. Now think back to when you were a kid, and consider. . .

Did you keep a diary or journal of some kind? Were you able to be honest with yourself inside its pages? And was that trust ever broken by a parent, sibling, or friend who read it without your permission? Did you experience consequences?

Now how about your writing and art work? Were your efforts met with judgment or acceptance? Was self-expression responded to with fear, scorn, ridicule, and jealousy or was it encouraged and celebrated?

Thank you for taking that journey with me. Now consider. . . How do you feel about keeping a mindful art journal as an adult? What messages come up for you when you try to create?

Depending on your responses to the previous questions, keeping a mindful art journal (or any self expression) may feel intriguing, exciting, boring, ridiculous, uncomfortable, or downright dangerous.* You may have mixed feelings about self-expression in general.

You may know in your head that it is safe to express yourself fully in your mindful art journal. No parent is going to read it without your permission (I hope!). No one is going to expose, shame, or ridicule you for it. And yet. . . you feel very real resistance whenever you try to use your voice. You find yourself blocked, self-critical, and struggling creatively.

If you can relate, take time re-considering some of the questions from above. Acknowledge any negative messages still influencing you today. Go gently with yourself.

This is not easy work, which is why I love to combine yoga and mindful art journaling. The practice of yoga can bring us to our edge physically, and at the same time support our nervous systems to help us move through it back to stasis. Combined with the mindful art journal, where we can record and process the experience, we’re creating a container for self-exploration and healing.

The truth is that using a mindful art journal can be both fun and relaxing and also scary and uncomfortable. That’s okay. Trust yourself. Embrace the struggle alongside the ease and satisfaction. Then write, create, move— express your way forward.

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* I hope you do feel safe keeping a mindful art journal, but only you can know whether that’s true. If you worry even today that keeping a journal could lead to repercussions, then I encourage you to find someone you can safely confide in.