Showing posts with label journaling. Show all posts

Thursday, May 15, 2025

Trauma Integration in Spiritual Tending: Zentangle, Tapping, and More

Embodied Practices for Trauma Integration in Spiritual Tending

In the sacred space of spiritual direction, we listen for what is stirring within. But sometimes, words are not enough. Trauma, stress, and deep emotions live in the body, and the body is part of our sacred wholeness. Healing often requires more than reflection; it asks for movement, sensation, and engagement beyond the mind.

Somatic and creative practices can become forms of prayer and presence, pathways to regulation, insight, and spaciousness. For spiritual companions and seekers alike, these embodied tools offer gentle, accessible ways to process emotion, release tension, and reconnect with sacred inner knowing.

This post explores several such practices:

Zentangle, a meditative form of drawing that cultivates mindfulness and flow
EFT (Emotional Freedom Technique) and tapping, which support emotional release through acupressure
Bilateral stimulation, a movement-based technique that engages both hemispheres of the brain
Doodling and fidgeting, which invite unstructured movement for grounding and focus
Aura combing, a non-touch practice that helps clear and soothe the space around the body

Each of these can be adapted for spiritual tending, offering seekers new ways to inhabit their bodies with compassion and curiosity. Other practices, such as prayer beads, or sculpting are explored in other posts.

An Unstructured Zentangle, CC0

Zentangle: Meditative Drawing Without Judgment

Zentangle is not about making art—it’s about experiencing the movement of the pen on paper, letting go of perfection, and allowing patterns to emerge. In spiritual direction work, this can be a powerful tool for mindfulness, helping seekers quiet their inner critic and remain present to what is unfolding. The repetitive, intentional strokes encourage focus and relaxation, supporting nervous system regulation.

For seekers working through trauma or anxiety, drawing simple, repeating patterns can serve as a grounding ritual. Zentangle invites a posture of openness—there is no right or wrong, only the movement of the pen, much like the movement of the Spirit. No artistic skill is needed—just curiosity and a willingness to let the pen move. Learn more here.

EFT and Tapping: Releasing Emotional Energy

Emotional Freedom Technique (EFT), commonly known as tapping, combines acupressure and cognitive reframing. By tapping on specific meridian points while speaking affirmations or truths, seekers can release emotional blockages and ease distress. Studies suggest EFT can reduce stress, lessen trauma responses, and increase emotional resilience.

In a spiritual tending setting, companions might introduce tapping as a practice for calming the nervous system, particularly when a seeker is feeling overwhelmed. It can be especially effective when paired with breathwork, a simple prayer, or an affirmation like:

I am safe in this moment.

This practice can be effective even without knowledge of meridians. Light touch of different zones of the body (e.g. tapping) can lead to a non-threatening relationship with skin (or whole body) or a gentle focused reminder of arms, legs, belly, and face.

Doodling and Fidgeting: The Power of Unstructured Movement

Many of us have been taught that fidgeting is a distraction. But research shows that small, repetitive movements—like doodling, tapping a foot, or handling a smooth stone—can actually help with concentration, emotional regulation, and memory processing.

For seekers who struggle to sit still or find themselves overwhelmed by emotions, offering permission to move can be transformative. Encouraging the use of a worry stone, a pen for doodling, or a simple repetitive motion can create a sense of safety, allowing for deeper engagement in the process.

You may want to have a rocking chair in your office, invite your explorer to bring their knitting project, or have a basket of fidget objects available. Just as monks once passed prayer beads through their hands, fidgeting can bring the body into alignment with inner movement and stillness.

Hawk Feather CC0

Aura Combing: Gentle Clearing Without Touch

You don’t have to believe in auras to recognize that movement near the body can affect how the body feels. Aura combing—brushing the hands (or a feather) up the front of the body and down the back without making physical contact—offers a gentle, imaginative way to engage the body’s energetic field.

This practice can be especially helpful for seekers who don’t connect with fidgeting, tapping, or touch. With slow, sweeping motions, a person can visualize their hands as combs, untangling knots in the energy around them. It’s like swirling your hand in a still pool of water, movement creates flow.

In spiritual tending, aura combing can support grounding, regulation, and a sense of clearing. Companions might invite a seeker to try this embodied visualization during moments of overwhelm or emotional release:

Would you like to try a movement that doesn't involve touch but might help move what you're feeling?

Can you imagine brushing through the space around you, inviting release and ease?

This practice respects boundaries while offering a somatic path to healing, allowing seekers to reconnect with their own rhythm, spaciousness, and sacred presence.

Integrating These Practices in Spiritual Tending

Each of these tools invites seekers into a deeper relationship with their own embodied wisdom. As spiritual companions, we are not prescribing or fixing, but offering gentle invitations:

Would you like to try moving your hands as we sit with this question?
How might a simple pattern help you hold this experience?
What happens if we tap together as you name this feeling?
What would it be like to invite your whole body into this prayer?
Is there a gesture that wants to accompany this feeling?

By honoring the body’s role in healing, we create a space where seekers can move through trauma and deepen their connection to the sacred, not just in thought, but in movement, rhythm, and sensation. Each practice offers a different way to “resource” the body, a way to return to safety, regulation, and connection with the sacred.

What practices have supported your own healing? How might you invite your seekers into embodied engagement?

When we welcome the body into the spiritual direction space, we honor the full truth of a seeker’s experience. Trauma and transformation are not only mental or emotional journeys, they are embodied ones. By gently offering somatic practices like meditative drawing, tapping, bilateral movement, fidgeting, or aura combing, we invite seekers to reconnect with their own sacred rhythm and resilience. These tools aren’t prescriptions; they are invitations, ways of saying: your body is welcome here, your healing is holy, and you don’t have to do it with words alone.

Beloved, you are whole, holy, and worthy,

Rev. Amy

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For Further Exploration

Somatic Practices

• Church, Dawson. The EFT Manual – A foundational text on Emotional Freedom Technique, including protocols and evidence-based research. https://eftuniverse.com/the-eft-manual/

• Levine, Peter. Healing Trauma: A Pioneering Program for Restoring the Wisdom of Your Body – Introduces Somatic Experiencing with practical tools for trauma recovery. https://www.soundstrue.com/products/healing-trauma

• Ogden, Pat. Trauma and the Body: A Sensorimotor Approach to Psychotherapy – Explores how trauma lives in the body and how movement-based therapies support healing. https://www.amazon.com/Trauma-Body-Sensorimotor-Psychotherapy-Interventions/dp/0393704572

Neuroscience & Healing

• van der Kolk, Bessel. The Body Keeps the Score – A widely respected work on how trauma affects the brain and body, with guidance on integrated healing. https://www.besselvanderkolk.com/resources/the-body-keeps-the-score

• Center for Resilience and Change – Offers a concise overview of the neurological benefits of bilateral stimulation. https://www.centerforresilienceandchange.com/blog/brain-benefits-of-bilateral-stimulation

• Healthline: "EFT Tapping: How It Works" – A beginner-friendly explanation of how tapping helps with emotional regulation and stress relief. https://www.healthline.com/health/eft-tapping

Creative & Visual Tools

• Zentangle: A Meditative Art Form – Introduction to Zentangle’s philosophy and method of mindful, non-judgmental drawing. https://zentangle.com/

• Scientific American: "Why Doodling is Good for Your Brain" – Explores how doodling supports memory and focus. https://www.scientificamerican.com/article/why-doodling-is-good-for-your-brain/

• Harvard Health Blog: "The Thinking Benefits of Doodling" – A summary of research on how unstructured drawing helps with cognitive processing. https://www.health.harvard.edu/blog/the-thinking-benefits-of-doodling-2016121510844

• Baylor, Byrd. Everybody Needs a Rock (Read-aloud video) – A poetic, sensory celebration of grounding and simple presence. https://www.youtube.com/watch?v=0Zj1pEik3c0

• Jaouad, Suleika. The Book of Alchemy: A Creative Practice for an Inspired Life – Invites readers into a healing journey through artistic and embodied ritual. https://www.suleikajaouad.com/the-book-of-alchemy

Sunday, March 09, 2025

Journaling as a Sacred Practice in Spiritual Tending

Journaling as a Sacred Practice in Spiritual Direction

Journaling is one of the simplest and most powerful tools we have for spiritual reflection and discernment. There’s something about putting pen to paper (or fingers to keyboard) that slows us down, opens up space for wonder, and invites a deeper conversation—whether with ourselves, with a Divine, or with the great mystery of life.

For those of us engaged in exploring our spiritual direction as seekers, or accompanying a the exploration as companions—journaling can be a lantern along the path, helping us listen more deeply, notice where Spirit is moving, and sit with the questions that matter most.

This isn’t about keeping a perfect, leather-bound diary (unless that’s your thing). It’s about playing with words, thoughts, and images to discover what wants to emerge. I saw the most beautiful hand-made leather-bound journals at a recent medieval faire here in Portugal. It feels good to choose and use something soft to the hand and tied to rhe past. But most of my own journaling is on scratch paper pulled from my printer.

Hand-made leather-bound journal CC0

Let’s explore a few ways to bring journaling into your spiritual life.

1. What Kind of Journaling Are We Talking About?

Not all journaling serves the same purpose. If you’ve ever tried to start a journaling habit and abandoned it, it might not be that journaling “isn’t for you” but rather that the format wasn’t a fit. Here’s a quick way to think about it:

• Journals for Recording Life – These are classic diaries—places to capture daily events, emotions, or milestones.

• Journals for Organizing Life – Bullet journals, planners, and goal-setting notebooks help bring order and structure.

• Journals for Spiritual Reflection – This is where we linger today—writing not just to remember or organize, but to attend, discover, and grow.

For spiritual direction work, we focus on journaling as a practice of reflection, discernment, and inner exploration—a way to notice where Spirit is moving and where we are being called.

2. Journaling as a Spiritual Practice

Journaling can be a form of prayer, a way of sitting in sacred presence with ourselves and with the Divine. It doesn’t have to be formal. It doesn’t even have to make sense. It just has to invite us deeper.

Some ways to make journaling a spiritual practice:

• Write as a conversation with the Sacred – Imagine you’re speaking with the Divine, your deepest wisdom, or a compassionate guide. What would you say? What might they say back? (Explore nurturing relationship with your divine(s) in this blog post.)

• Engage with sacred texts or poetry – Read a verse, a quote, or a song lyric that stirs something in you. Sit with it. Then write whatever comes. (Read more about Lectio Divina in spiritual direction work in this blog post.)

• Use colors, symbols, or drawings – Not all journaling has to be words. Sometimes our hearts speak best through image, shape, or color. (Explore more about symbols and doodles in spiritual direction work in this blog post.)

• Create a ritual around your writing – Light a candle, take a deep breath, or find a spot that feels peaceful. Let your journaling be a time of sacred pause. (Learn more about ritual-making as spiritual direction work in this blog post.)

Journal Page in Progress by artjunkgirl CC2.0

3. Playing with Prompts & Freewriting

If you’re someone who stares at a blank page and panics, prompts and freewriting exercises can help.

• Freewriting – Set a timer for five or ten minutes, start writing, and don’t stop. Even if all you write is “I don’t know what to write,” keep going. It’s about bypassing the inner critic and letting deeper wisdom rise.

• Guided prompts – Sometimes, a question or phrase can open a doorway. Here are a few to try:

• Where do I sense the Sacred moving in my life today?

• What am I longing for right now?

• What wisdom does my body hold in this moment?

• If I could ask my future self one thing, what would it be?

There’s no right or wrong way to do this. Write what feels true. Notice what surprises you.

Cup, Computer, and Snacks CC0

4. Deep-Dive Journaling for Spiritual Growth

Some seekers long for a more immersive approach to journaling, one that unfolds over time. If that’s you (or someone you companion), you might explore structured journaling methods that guide seekers through life patterns, inner dialogues, dreams, and spiritual autobiography.

One approach, Ira Progoff’s Intensive Journal Method, offers a deep and non-directive way of working with journaling for personal and spiritual growth. He proposes taking a full two days writing on each of four explorations:

• Life History – Exploring personal history through life mapping, key events, and patterns. (Explore mapping, or life review, in spiritual direction work in these blog posts.)

• Dialogue Dimension – Writing conversations with different parts of ourselves (our inner wisdom, our doubts, even past versions of us), significant people, the Divine, or symbolic figures.(Explore how to dialog with parts of self in spiritual direction work in this blog post.)

• Depth Dimension – Paying attention to the symbols, stories, and spiritual invitations in our dreams and intuition. (Explore DreamWork in spiritual direction work in this blog post.)

• Meaning Dimension – Looking back to see how our relationship with the Sacred has evolved. Reflecting on purpose, spiritual direction, and the unfolding of one’s life path. (Take a deeper dive into spiritual autobiography in this blog post.)

Life Map by Simon Brown CC0

These aren’t assignments—they’re invitations. If a method speaks to you, follow it. If it doesn’t, let it go.

5. Using Daybooks and Prompts for Reflection and Healing

Journals, daybooks, and guided prompts provide structured ways for seekers to externalize thoughts and emotions. These tools can be combined with embodied practices—writing while tapping, responding to a question through doodles, or engaging in a short Zentangle exercise before journaling.

Companions might suggest a seeker use a daily creative practice to process emotions between sessions, offering prompts like:

What patterns emerge when I let my pen move freely? or How does my body feel as I tap through a stressful thought?

Bringing Journaling into Spiritual Direction

If you are a seeker, consider how journaling might support your journey. It doesn’t have to be daily. It doesn’t even have to be structured. But having a place to explore, question, and listen can open new doors.

If you are a spiritual companion, you don’t have to prescribe journaling to everyone. But you might offer it as a tool—especially to those who process through writing or who struggle to put their experiences into words in the moment. A simple “Have you ever tried writing about this?” can be a gentle invitation.

Journaling isn’t about creating something polished or profound. It’s about showing up on the page with an open heart and seeing what emerges. Sometimes, that alone is enough.

What about you? Have you ever used journaling as a spiritual practice? What has it opened for you?

You are whole, holy, and worthy.

Rev Amy

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A Simple Journaling Practice to Try

If you’re curious about journaling as a spiritual practice but don’t know where to start, here’s a simple process to experiment with. Set aside 15–20 minutes, find a quiet space, and try this gentle rhythm:

1. Set an Intention – Before you begin writing, take a moment to pause. Close your eyes, take a deep breath, and invite yourself into a space of curiosity. You might whisper a simple prayer, set an intention (“I am here to listen”), or light a candle to mark this time as sacred.

2. Start with a Prompt – Choose one that resonates, or use this:

What is stirring in me today? Where do I feel longing, resistance, or gratitude?
If you prefer something visual, choose an image, a piece of art, or a symbol and let it spark your reflections.

3. Write Freely – Let your pen (or keyboard) move without overthinking. If you feel stuck, write whatever comes: “I don’t know what to say, but I am here.” The goal isn’t perfection—it’s presence.

4. Pause & Notice – After writing, sit with what emerged. Does anything surprise you? Do any words or phrases stand out? Rather than rushing to interpret, simply notice what is asking for your attention.

5. Close with Gratitude – End with a small gesture of gratitude. Maybe that’s a deep breath, a hand over your heart, or a few words of thanks: “Thank you for this time. Thank you for what was revealed—and for what is still unfolding.”

6. Reflect Later – Return to what you wrote in a day or two. Sometimes wisdom surfaces not in the moment, but as we revisit our words with fresh eyes.

Try this once and see how it feels. If it nourishes you, keep going. If not, adjust—this practice is meant to serve you, not the other way around.

Would love to hear—if you try this, what arises for you?

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Ready to explore more? Here are some references that align with the different journaling approaches mentioned above:

• Letter to the Divine – Writing to God: 40 Days of Praying with My Pen by Rachel G. Hackenberg offers a beautiful framework for using written prayers as a spiritual practice.

• Free Writing – The Artist’s Way by Julia Cameron is a classic resource on creative free writing and the power of “morning pages” for self-discovery and spiritual connection.

• Writing with Ritual – A Sacred Voice Is Calling: Personal Vocation and Social Conscience by John Neafsey explores how ritual and reflection can help us discern our calling. Also, Writing Down Your Soul by Janet Conner provides practices for turning journaling into a deep, intuitive ritual.

• Writing with Art – Visual Journaling: Going Deeper than Words by Barbara Ganim and Susan Fox introduces techniques for combining art and writing as a path to insight and healing.

• Writing in Response to Sacred Texts/Poetry – Writing to Wake the Soul: Opening the Sacred Conversation Within by Karen Hering is an excellent guide to journaling with sacred texts, poetry, and meaningful quotes as prompts.

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