Practice Overview
Breathing and writing practices that invite you to express what is hard to say out loud. You will free-write with two prompts, then craft your own short poem or spoken-word piece.
What You Will Need
- Notebook or scrap paper
- Pens or markers
- Optional: background music without lyrics
- Timer or phone to pace writing segments
How to Follow the Practice
- Breath and body wake-up (5 minutes): notice your posture, soften shoulders, lengthen exhales.
- Prompt one (10 minutes): “Where I am standing, what I can sense.” Free-write for three minutes, then underline phrases that feel strong.
- Prompt two (10 minutes): “A message from my future self.” Explore how you want to be supported.
- Crafting phase (10 minutes): combine lines from both prompts into a short poem or spoken-word piece.
- Closing (5 minutes): read your poem aloud or whisper it to yourself.
Tips for Writing
- Set aside judgement. This is about expression, not performance.
- If words stall, draw doodles or write in your first language.
- Repeat the line “I am still here” whenever you need grounding.
Next Steps
- Record yourself reading the poem. Listen back and notice how it feels in your body.
- Share a line with a trusted friend.
Your story matters. Let it echo through your writing.
Go deeper
Read the Mindful Journaling Playbook for more prompts, simple weekly layouts, and ideas for when writing feels hard.
