A meditation journal is an invaluable tool for keeping track of your spiritual practice and progress.
A spiral bound notebook with lined pages makes a good journal because there is plenty of room to both write reflections, and make to do lists of ideas that come during meditation.
I have 5 completed journals that I pull out and review every so often. And I have been known to tear out pages after a time if I have resolved an issue that involved others, so it wouldn't be embarrassing if anyone came along and read my notes.
If you want to keep a small size meditation journal that is fine, too. It is an opportunity to keep it handy in a purse or pocket to look at during the day when you have a few moments to yourself. I like to keep both sizes of meditation journals for just that reason.
For sitting and writing after my silent meditation I use the journal with the large pages. Then I transfer key notes to reflect on during the coming time into the smaller pocket-size journal I keep with me.
Meditation includes a time of silence and reflection. It is one time that ideas in the back of your mind can come forward for attention or as insight, and at that time it is handy to have a meditation journal to put down these thoughts before they float away.
Another way to keep a meditation journal is with a loose leaf notebook. Be sure to have plenty of blank paper on hand. The advantage of this type of meditation journal is you can take and then later rework your notes, keeping what is useful and in legible form.
I have a large binder that I've set up with subject dividers. At different times in my life the subjects may be different, but it is a way to keep an overview of what is happening, my insights and how I'm doing in following through on meditation's special messages tailored to me.
In summary, maintaining a meditation journal is a practice that lets you track your spiritual progress. It is a way to state issues and write out your insights from meditation to solve sticky issues. It is a tool that goes hand in hand with making meditation time both a spiritual and practical experience. At day's end it is a way to wrap up loose threads and prepare for the morrow.
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Article by Susan Helene Kramer