Episode 073 – I Discovered The Most Powerful Journaling Technique In The World

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Note: This blog post serves as an accompaniment to the corresponding podcast episode of A Changed Mind, where we’ll distill down the core ideas of this week’s theme, along with additional distinctions and insights. If you haven’t listened to the episode yet, you can go here to do so.  Enjoy.

Over the years, I’ve tried a lot of different practices and routines to start my day on the right foot. I’ve done intense workouts, taken cold plunges, and worked through all kinds of visualization and meditation practices. But there’s one thing I wish I’d done sooner, something that’s been the ultimate game-changer in how I connect with myself and the world around me: journaling. And not just any journaling. I’m talking about something I call “Communion Journaling.” This isn’t just about writing down goals or listing what I’m grateful for; it’s a process that goes much deeper. Today, I want to take you through what it is, why it’s so powerful, and how it can totally change your life.

Realizing the Power of Pen to Paper

For a long time, I thought journaling was just about putting my thoughts on paper. Maybe it’s a place to vent, process, or work through whatever’s on my mind, but I didn’t see it as transformative. Now, I’m starting to understand that writing by hand is a completely different experience than typing something out on a computer or a phone. When you journal by hand, you’re imprinting information on a much deeper level. As I’m writing each word, I’m spending more time on it, giving more attention to each thought and idea.

Think about it: when you’re typing, you’re flying through thoughts, moving at lightning speed. The words are out almost as soon as you think them. But when you write, it’s slower, more deliberate. You’re feeling each sentence, each word. It’s almost like you’re “imprinting” your thoughts not just in your brain, but in your heart. My wife recently pointed out that we’re literally writing on paper made from trees. We’re imprinting our thoughts and feelings on something that’s been part of nature itself, almost like we’re embedding our intentions into the world in a tangible way.

This is why journaling has become the most powerful morning routine I’ve ever tried. It’s become my sanctuary, a place where I can sit, slow down, and connect with myself and a higher power, and that connection has given me clarity, peace, and a sense of purpose like nothing else.

The Science and Spirit of Slowing Down

One of the most profound things I’ve realized is how powerful it is to slow down. We live in a world where everything is instant—instant messaging, instant food, instant gratification. But when we’re constantly rushing, we lose the ability to truly connect with our thoughts. When you slow down to write by hand, you’re creating space for something new to enter. Neuroscience even tells us that most of our thoughts are habitual—around 99% of them are the same thoughts we had yesterday. Writing by hand breaks this cycle.

The slower pace of writing disrupts the autopilot we often fall into. Instead of my mind jumping from thought to thought, I’m forced to focus, to be present. I can’t tell you how many times I’ve started writing a sentence and by the end, it’s turned into something completely different than what I expected. There’s this space that opens up, allowing new insights to come in. It’s like I’m talking to my higher self or receiving guidance from something beyond myself. And that only happens when I’m willing to slow down.

Communion Journaling: A Three-Part Process

What I’ve discovered in this practice is that there are three essential steps to Communion Journaling. Each of these steps brings me closer to myself, to my higher power, and to others.

Step 1: Gratitude—Starting with Thanks

Every morning, I begin by writing in gratitude. This isn’t just jotting down a list of things I’m thankful for—it’s a real, heartfelt expression of thanks. I call it a “love letter” to God, or whatever higher power you might believe in. For me, it’s about acknowledging the gifts in my life, big and small. I’m grateful for the air I breathe, the love of my family, the work that gives me purpose, even the strength to share my experiences with others.

As I write, I feel the gratitude so strongly that sometimes I can’t help but smile or even tear up. There’s a depth to it that I don’t think I could experience any other way. And the amazing thing is, this sets such a powerful tone for the rest of my day. I’m not just saying, “I’m grateful for this or that.” I’m immersing myself in it, feeling it, letting it fill me up.

Step 2: Asking—Putting Out My Intentions

After gratitude, I move to the next part of my journaling practice: asking. This isn’t about just making a list of things I want; it’s about asking for what I need in a way that aligns with my purpose. I might ask for strength, clarity, or patience. Sometimes I ask for things I need in my work, like opportunities to reach more people, or for abundance that allows me to continue doing the work I love.

But the most powerful part of this asking step is that it doesn’t feel like I’m wishing for something out of reach. Because I’ve already connected in gratitude, there’s a sense of peace, almost a certainty, that what I’m asking for is already on its way. It’s not a desperate plea; it’s a calm declaration. I know that what I’m writing down will come to pass because I’m putting it out there with conviction, in partnership with a power greater than myself.

Step 3: Praying for Others—Sending Out Love and Support

The final step of my journaling process is praying for others. This part has been so powerful and has added such depth to my mornings. I think about the people in my life who may be struggling, or those who need a little extra support. I write out prayers for their well-being, their healing, or their peace.

What’s interesting is that as I pray for others, I feel a deep sense of compassion and connection. It’s almost as if, in asking for good things for others, I’m receiving that energy myself. There’s something about the act of praying for others that raises my own vibration, bringing me into a higher, more loving state. This isn’t just about wishing them well; it’s about feeling that connection with them, that we’re all part of something larger.

Why Early Morning Journaling Matters

I used to be the kind of person who thought waking up at 5 a.m. was just for the hustle-and-grind crowd. You know, the people who swear by “the 5 a.m. club” as the key to high performance. But something changed when I started this Communion Journaling practice. I began waking up before dawn, around 5:45, and I can’t describe how transformative this has been.

There’s something incredibly pure about those early hours, a kind of quiet that you don’t find at any other time. Most people are still asleep, the world is calm, and there’s a stillness that makes it easier to connect with myself and my higher power. It’s like the air is clear, and there’s less “interference” from the busy thoughts and emotions that fill the day. This time has become sacred to me, a time when I can truly connect without distraction.

The Impact on My Mind, Body, and Spirit

This practice has done more for me than any other morning routine I’ve tried. Over the last month, I’ve noticed changes in my mind, my body, and my spirit. I feel more grounded, more at peace, and more connected. My mind is clearer, my sleep has improved, and I feel less reactive during the day. It’s like I’m carrying that morning connection with me, keeping it alive throughout the day.

After I finish journaling, I spend about 10 to 20 minutes meditating, letting the words I’ve written settle in. Then, I step outside, grounding myself by standing barefoot on the grass, breathing in the morning air, and absorbing the sunrise. This entire ritual has shifted my energy, bringing me a deep sense of peace and purpose.

Embracing the Ancient Art of Writing

There’s a power in writing that goes beyond words on a page. Writing by hand is an ancient practice, a form of expression that goes back thousands of years. It’s like casting a spell, channeling your thoughts and emotions into physical form. When I write, I feel connected to that long history, to the ancient people who used writing as a way to document their beliefs, stories, and prayers.

I love how even the physical act of writing feels sacred, like I’m tapping into something timeless. Each word I write, each movement of the pen, feels like it’s opening a door, connecting me to something greater. This is why I call it Communion Journaling—it’s a practice that brings me closer to myself, to my purpose, and to the world around me.

A Personal Invitation to Try Communion Journaling

If you’re feeling disconnected, scattered, or just looking for a way to start your day with more peace and purpose, I encourage you to give Communion Journaling a try. Start with just a few minutes of gratitude, ask for what you need, and end by praying for others. Even if you’re skeptical, give it a shot. You don’t have to follow every step exactly as I do. Make it your own, adapt it to what feels right for you.

By grounding ourselves in gratitude, asking for what we need, and sending love to others, we’re setting an intention for a better day, a better self, and ultimately, a better world. I believe that as more of us take up practices like this, we can create a ripple effect, a wave of positive change that reaches far beyond our individual lives.

So, here’s to new beginnings, to the power of pen and paper, and to the incredible journey that lies within you. Grab a notebook, sit in a quiet space, and let the power of Communion Journaling bring you closer to the life you’ve always wanted.