Have you ever heard of the Write and Burn process?
You may have heard of Julia Cameron’s “Morning Pages
” ritual, that invites you to journal stream of consciousness thoughts for ten minutes each morning. It’s a great way to get the funk and the junk out of your subconscious so you are more capable of being creative, intentional and free. Write and Burn, is similar, but different. It invites you to get honest with the feelings that don’t feel good … so honest that you are willing to move them out of your head and heart and onto paper. It is an extremely powerful process that I have been doing for years. I find it so helpful that I suggest it to about 90% of my clients at one time or another.
Writing to heal is scientifically proven. I knew I always felt better after I had written in my journal, especially the painful yucky stuff, but I didn’t know there was “real” science that backed up what I felt. Not until I read an article about James W. Pennebaker, a psychology professor. He became deeply interested in the physical and mental benefits of what he called self-disclosure and created an experiment to test out his theory. He gathered a group of students who were asked to write about their own traumatic experiences for 20 minutes, on three consecutive days. Serving as a control group were an equal number of students asked to write about unimportant matters.
The results showed that there was a marked difference between the two groups in terms of the impact of the writing exercise. In those who had written of trivial matters, there was no change either in their physical or mental health. In contrast, those who had written about traumatic experiences and painful memories showed a marked strengthening of their immune system, decreased visits to the doctor and significant increases in psychological well-being. These findings were measured using physiological markers, behavioral markers and self-reporting. In another study in the 1990s of people with AIDS, those who wrote about their diagnosis and how it had affected their lives experienced a beneficial increase in white blood counts and a drop in their viral loads.
I found that fascinating … and it made sense as to why I always feel better after a writing and burning session. Writing and burning is not meant to take the place of regular daily journaling, gratitude lists or dreams and desires. It really is just for the YUCK stuff. I often refer to it as hate mail … that never gets sent … which is a VERY good thing. Writing and burning is for the pain and anger and resentment and jealousy. It’s for all those feelings of insecurity that hold you back in ways that you may just be discovering. It’s a safe time and place to write all your pain, your problems, your challenges and yes, even your hates. Once a day or once a week … whenever you have emotions that you want to release from your mind and body in a healthy way. It is so much better to write it out than yelling and screaming, stuffing the body with food and alcohol, letting the critical voice take over or simply ignoring and denying the feelings. Writing and Burning allow you a place to get honest with yourself and your pain. A place for you to allow yourself complete freedom to write whatever you want. No one else but you will ever see it, so you can swear and curse if you feel the need and write down everything that you feel about the person or the situation that is affecting you.
Wanna try it yourself? Take some time right now. Give it a shot … What do you have to lose?
Steps to Writing & Burning
1. Get yourself a journal (check out my latest creation) or just a plain notebook you feel comfortable tearing the pages out of. Find a quiet spot where you are free from distractions. Turn your cell phone off. Get away from your computer. This is your time to RELEASE AND HEAL.
2. You may want to begin with a statement, intention or prayer asking to help you in clearing any negative emotions you have within your mind, body or spirit. Is there someone in your life (alive or deceased) that you have negative feelings toward? It could be an ex-lover, parent, spouse or colleague – anybody that conjures up negative feelings. Perhaps it is an experience that you need to let go of to move forward in your life. Whatever it is, bring it to mind as you make this statement of release.