Before I set off on this post about spiritual journaling, I just want to say that I sometimes use a well-known A.I. product to generate blog titles. What I’ve found is that they (surprise) always read like they were created by a robot and I end up discarding them. The title above was created by my brain, such as it is, and scored a respectable 69 on the Headline Analyzer.
Anyway, enough SEO nonsense.
On to the topic at hand which is, “spiritual journaling.” How it’s helped me and how it could help you.
What is Spiritual Journaling
Spiritual journaling is a contemplative practice that involves documenting one’s thoughts, reflections, prayers, and experiences on a regular basis. Regular is key although I’m terrible at maintaining that standard. I find that I’ll be “regular” with it for a few weeks and then set it aside for a while.
I will be bold and say that is OK. It can be easy for me and, I assume others, to fall into the trap that since I didn’t complete such and such task completely and perfectly, I may as well give up. This is one of the devil’s greatest snares. If you set journaling aside for a while – days, weeks, years – you can just come back to it whenever you want.
What’s nice is that the journal doesn’t judge. It just waits patiently for your return (unless your wife moves it because you left it on the kitchen table again for a week).
Journaling is, or should be, a deeply personal and introspective activity aimed at fostering a deeper connection with God, exploring one’s faith journey, and seeking spiritual growth. I’ve gone back and read journal entries in which I was clearly just skipping across the surface. My only thought with those entries was, “what a complete waste of paper and ink.”
I’ve found that if I try to craft what I’m going to write (i.e., pretend someone is going to read it), it becomes stale and inauthentic. There is no easier way to kill the magic then to overthink journaling, in my opinion.
Some of my most meaningful entries have been random words or phrases that just flowed in fits and starts. What I’ve found is key is that you should write like no one will read it and be persistent even if you think it’s terrible.
What are Some of the Key Elements of Catholic Spiritual Journaling?:
- Opportunities for Prayerful Reflections:
- Journaling can help you can have a moment to engage in prayerful contemplation and reflect on your relationship with God.
- You can express gratitude, seek guidance, and share concerns through written prayers.
- Journaling can help you can have a moment to engage in prayerful contemplation and reflect on your relationship with God.
- Scripture Study:
- Journaling can help integrate passages from the Bible into entries for meditation and understanding. Think, Lectio Divina.
- Journaling can help document insights gained from scripture readings and aid in applying them to personal life. I’ve found this particularly insightful when going back and reviewing earlier entries.
- Journaling can help integrate passages from the Bible into entries for meditation and understanding. Think, Lectio Divina.
- Gratitude and Grace:
- Journaling can help focus your thoughts on gratitude and help acknowledge and document blessings and moments of grace.
- Writing helps with recognizing God’s presence in everyday life and documenting instances of divine intervention. Again, this is one I’ve found to be true when going back over older entries in which I was trying to sort out something and looking for guidance.
- Journaling can help focus your thoughts on gratitude and help acknowledge and document blessings and moments of grace.
- Self-Examination:
- Journaling can help with honest self-assessment and examination of conscience. (see above about writing as if no one is watching. Same goes for dancing #Istillsuckatdancingevenifnooneiswatching.)
- Helps you identify areas for personal growth, acknowledging shortcomings, and seeking spiritual guidance. This is another one that I’ve found helpful, particularly as I look back into journals from several years ago. Sometimes the same trends/vices would follow me for years and it wasn’t until I read through the entries that I could determine the circumstances or other context that often lead to the issue.
- Journaling can help with honest self-assessment and examination of conscience. (see above about writing as if no one is watching. Same goes for dancing #Istillsuckatdancingevenifnooneiswatching.)
- Spiritual Milestones:
- Journaling is good for recording significant moments in one’s faith journey. I find myself looking back to my journal entry which records when I completed the consecration to St. Joseph. This was a benchmark moment for me and it’s insightful to see how it truly represented a pivot point for me. The entries before and after are markedly different.
- Celebrating milestones, answered prayers, and experiences that deepen one’s connection to God.
- Journaling is good for recording significant moments in one’s faith journey. I find myself looking back to my journal entry which records when I completed the consecration to St. Joseph. This was a benchmark moment for me and it’s insightful to see how it truly represented a pivot point for me. The entries before and after are markedly different.
- Discernment and Decision-Making:
- Journaling can be a useful tool for discernment during challenging times. What I’ve found is that just writing what comes from the heart, even if it’s nonsense, incomplete sentences, fragments of words, etc., can be what is needed to find the path. Maybe not immediately but sometimes a little later after a re-read.
- Writing helps me with seeking divine guidance and documenting the process of decision-making rooted in faith. For me, writing something out really helps me pinpoint the track I need to follow. It doesn’t always happen right away but putting my thoughts on paper is much more reliable then just thinking about something.
- Journaling can be a useful tool for discernment during challenging times. What I’ve found is that just writing what comes from the heart, even if it’s nonsense, incomplete sentences, fragments of words, etc., can be what is needed to find the path. Maybe not immediately but sometimes a little later after a re-read.
- Personal Insights:
- Journaling can be a good mechanism for capturing personal insights, inspirations, and revelations during moments of prayer and reflection. I don’t personally find this helpful as it is too disruptive for me to pull away from prayer to write but I could see this practice being valuable for some.
- Journaling is great for tracking spiritual progress and recognizing patterns of spiritual development. As mentioned above, reading over journal entries from the past few years will quickly identify themes and common threads. Just the recognition of the pattern can be tremendously helpful in seeking out the next steps in spiritual development.
- Journaling can be a good mechanism for capturing personal insights, inspirations, and revelations during moments of prayer and reflection. I don’t personally find this helpful as it is too disruptive for me to pull away from prayer to write but I could see this practice being valuable for some.
- Community and Sharing:
- Some choose to share excerpts from their journals within a trusted community. This is obviously a personal decision. For me, it would definitely be peeling back the armor and exposing all of my weak points. But, to be fair, this can be a necessary and humbling step that we are called to sometimes.
- Journaling can be a great tool for a study class. Writing prompts can be used for encouraging communal prayer and support through shared reflections. “Where two or more are gathered….” It’s often through others that we gain unexpected insight about something. I’m a firm believer that the Holy Spirit works through small groups and when a few people bring their own thoughts about a Biblical verse or precept, real work can get done. It’s important to be open.
- Some choose to share excerpts from their journals within a trusted community. This is obviously a personal decision. For me, it would definitely be peeling back the armor and exposing all of my weak points. But, to be fair, this can be a necessary and humbling step that we are called to sometimes.
Methods of Catholic Spiritual Journaling:
Well, so maybe I convinced you enough that you want to start spiritual journaling. Now what?
Spiritual journaling is a versatile practice, and individuals may adopt various methods based on personal preferences and spiritual needs. I’m boring and old school and just write dated entries but there are numerous other approaches that may bear more fruit for you.
Here are some different methods of spiritual journaling:
- Traditional Journaling:
- Writing daily reflections, prayers, and thoughts in a chronological manner.
- Documenting experiences, challenges, and moments of gratitude.
- Like I mentioned, this is me but I’m old and came up through public school in the ’80s.
- Writing daily reflections, prayers, and thoughts in a chronological manner.
- Gratitude Journaling:
- Focusing specifically on expressing gratitude for blessings, big or small. This sounds appealing and challenging as I’m prone to pessimism (a trend I discovered when reviewing entries. I’m working on it, OK!)
- Listing things one is thankful for each day, fostering a positive outlook.
- Focusing specifically on expressing gratitude for blessings, big or small. This sounds appealing and challenging as I’m prone to pessimism (a trend I discovered when reviewing entries. I’m working on it, OK!)
- Scripture Journaling:
- Integrating Bible passages into journal entries.
- Reflecting on the meaning of scripture and its application to personal life.
- Integrating Bible passages into journal entries.
- Prayer Journaling:
- Dedicated to recording prayers, both formal and informal.
- Documenting conversations with God, seeking guidance, and expressing intentions.
- Dedicated to recording prayers, both formal and informal.
- Reflective Prompts:
- Using prompts or questions to guide journal entries. If you’re like me, it can be a struggle sometimes to know what to write about. Just search for “Catholic journal prompts” in AskJeeves or whatever the kids are using these days and there will be a ton of options. Here is an example.
- Examples include prompts about faith, purpose, and personal growth.
- Using prompts or questions to guide journal entries. If you’re like me, it can be a struggle sometimes to know what to write about. Just search for “Catholic journal prompts” in AskJeeves or whatever the kids are using these days and there will be a ton of options. Here is an example.
- Artistic Expression:
- Incorporating art, such as drawing, painting, or collage, alongside written reflections. For more visually inclined humans, this can be great! Even if you can’t draw the proverbial stick figure, if you feel moved to doodle or draw, try it!
- Visual representations of spiritual experiences and emotions. As a side note, one of my favorite artists is Mark Rothko. Although his canvases are non-representational, to me they express a sublimity and spiritual other-worldliness that cannot be brought forth in any other way. For those who think his work is just a bunch of fuzzy colored blocks, go find a Rothko in a museum. Inevitably, there will be a bench in front of it. Sit, look and immerse yourself in the image. If you are not transformed in some way, sit there until you are. It will happen.
- Incorporating art, such as drawing, painting, or collage, alongside written reflections. For more visually inclined humans, this can be great! Even if you can’t draw the proverbial stick figure, if you feel moved to doodle or draw, try it!
- Dream Journaling:
- Recording dreams and exploring potential spiritual significance. This can be a little tricky. If my dreams are in any way typical, they can be haunting, surreal, sexual, and in no way worthy of connection to spiritual insight. Sometimes dreams are just dreams.
- Reflecting on symbols or themes that may hold spiritual meaning. Again, tricky. It’s clear that there are multiple examples of significant dreams in biblical passages that were key to the unfolding of God’s plan but I suspect those were largely the exception. Joseph going to Egypt, the Magi going back home via another route, etc. were all clear examples of a divine message being communicated through dreams. That being said, I think it’s important to tread carefully. If this is something that seems to appeal to you, I would encourage that you engage a spiritual director to help carefully navigate these waters.
- Recording dreams and exploring potential spiritual significance. This can be a little tricky. If my dreams are in any way typical, they can be haunting, surreal, sexual, and in no way worthy of connection to spiritual insight. Sometimes dreams are just dreams.
- Seasonal or Theme-Based Journals:
- Creating journals focused on specific seasons (Advent, Lent) or themes (joy, forgiveness).
- Aligning reflections with the liturgical calendar or personal spiritual goals. I found this to be helpful around Christmas. In my experience, it’s always a struggle to balance the expectations of the world and the expectations of the Church when it comes to Christmas (or Advent, really). Writing out what I think Christmas needs to be each year, helps keep me focused.
- Creating journals focused on specific seasons (Advent, Lent) or themes (joy, forgiveness).
- Letter Writing:
- Writing letters to God, spiritual figures, or even to oneself. I haven’t tried this but sounds intriguing.
- Using the format of a letter to express thoughts and emotions.
- Writing letters to God, spiritual figures, or even to oneself. I haven’t tried this but sounds intriguing.
- Mindfulness Journaling:
- Practicing mindfulness by being fully present in the moment. I know mindfulness is often associated with new age thought but many of the spiritual classics seem to emphasize meeting God in the present moment rather than dwelling on the past or holding anxiety about the future.
- Describing sensory experiences, emotions, and observations. I’ve tried to discard feelings in the sense that I try to use them to validate my spiritual progress because feelings isn’t faith. However, feelings, emotions, consolations, desolations, etc., are part of the human experience and it can be helpful to work through them in writing.
- Practicing mindfulness by being fully present in the moment. I know mindfulness is often associated with new age thought but many of the spiritual classics seem to emphasize meeting God in the present moment rather than dwelling on the past or holding anxiety about the future.
- Lectio Divina Journaling:
- Engaging in the ancient Christian practice of Lectio Divina. Again, see above. A great practice whether you journal through the process or don’t.
- Reading and meditating on a passage of scripture, reflecting on its meaning.
- Engaging in the ancient Christian practice of Lectio Divina. Again, see above. A great practice whether you journal through the process or don’t.
- Digital Journaling:
- Using digital platforms or apps for journaling. I’m not one for online journaling. I prefer the tangible nature of paper and pen. But, then again, I’m an old potato.
- Incorporating multimedia elements, such as photos or audio recordings. Reference above, I prefer pen and paper but this is intriguing.
- Using digital platforms or apps for journaling. I’m not one for online journaling. I prefer the tangible nature of paper and pen. But, then again, I’m an old potato.
- Travel Journaling:
- Documenting spiritual experiences during travels or pilgrimages. I always take a journal when I travel. I find myself journaling more so when I travel and it’s one of the things I really look forward to when on the road. Capturing journeys in this manner is priceless. My two cents.
- Reflecting on encounters with sacred spaces and diverse cultures.
- Documenting spiritual experiences during travels or pilgrimages. I always take a journal when I travel. I find myself journaling more so when I travel and it’s one of the things I really look forward to when on the road. Capturing journeys in this manner is priceless. My two cents.
I suspect someone smarter than myself can discover more options than just 13. If journaling is appealing to you, I’d encourage experimenting with these methods or combine multiple approaches to create a personalized spiritual journaling practice that resonates with you.
Journaling is certainly not a one size fits all approach.
Types of Journals
So now that I’ve gone over all of these different journaling approaches, I think it’s important to talk a bit about the physical journals themselves because there are a lot of options!
First and foremost, there is the traditional lined journal. There are four buhzillion options available online and, likely, in a store near you. These are good if you like a tabula rasa option which you can fill out as you go. Think, “dear diary.” This is what I typically use and it works well for me. I have a few standard prompts that I include – what time I woke up; do I remember any dreams; what I did today; thoughts/insights; etc.
For those who like more structure, you may try the Monk Manual. I used one of these once before and it was nice in that it guides and structures your entries. Check out their website for more details. To be frank, it was a little expensive and I wasn’t crazy that it only covered 90 days worth of entries. That being said, there are plenty of people who swear by it.
I came across a journal that has a lower price point that I’ve found helpful courtesy of The Carmelite Homemaker. It’s not a Catholic or even Christian specific journal but it’s organized well for someone who likes to set goals and have some space for brief comments. See more about it here. I use it off and on throughout the year. I like that the entries are all fillable so I can skip a month or two and not have to cross out a bunch of pre-filled in dates.
Bullet journaling is also quite popular, assuming Google tells the truth. It seems more oriented to tasks and to-do lists but sometimes this approach can be very helpful and meaningful to those so inclined. Any plain journal can be used and there are several great sites that provide some good ideas for Catholic specific bullet journaling:
There are a ton of others. Bullet journals can also be helpful for laying out weekly, monthly, quarterly or yearly goals.
Bottom line is, you don’t need much. Any lined journal can provide the space needed to work through your thoughts, goals, struggles and any other spiritual related matter.
Many saints you are likely familiar with kept journals or spiritual diaries. Here are a few: These Saints Kept Diaries.
If they found it meaningful, that’s certainly appealing, I think.
Wrap Up
Spiritual journaling is certainly nothing new. That being said, the practice definitely still holds value.
Many great saints kept diaries to record their experiences, struggles and triumphs. Likewise, plenty of laypersons like you and me (although I suspect there could be some living saints that come across this post!) can greatly benefit from keeping a journal to record our own experiences.
Whether through prayer journals, devotional reflections, or gratitude diaries, the act of documenting one’s spiritual experiences offers a unique avenue for self-discovery, deeper connection with a higher power, and personal growth.
A spiritual diary serves as a sacred space to express gratitude, reflect on scripture, and navigate the challenges and triumphs of one’s faith journey.
What I’ve liked about it so far is that it often becomes a tangible record of spiritual milestones, insights, and moments of divine connection. I find my old journals providing a source of encouragement and a reminder of the ever changing nature of my relationship with Christ.
Ultimately, I hope the benefits extend beyond the pages of the diary, influencing within me a more profound and intentional engagement with one’s spirituality in daily life.
Maybe you should start a journal too if you haven’t already?
Thank you for reading!