That's a really good question, Astrid. I'm not sure. I don't think they need to be done together one way or another. But I can imagine having a cathartic EW session and needing to do a few minutes of qigong to settle down. On the other hand, I've also had insights and courage well up during qigong, and then used that to go do a powerful EW session. If you experiment with this, please let me know what you find.
Thanks for this Sifu. I did some expressive writing last night but the paper shredder wasn't working so I burned the papers. I've been doing the 5 Phase Routine 2x daily for almost a month now and my thoughts, feelings and energy is all over the place. But I'm gonna definitely continue the expressive writing. Thanks again.
Good for you not only for doing your qigong, but for going even deeper with your healing by using Expressive Writing. Sorry to hear about the shredder. Fire definitely works in a pinch!
I love EW…and this is a great reminder of the benefits and of accessibility of! Sometimes, if I can’t be need our shredder…but need to get something out…. I simply write with my finger on my leg or desk!
I thought I wrote this here, but maybe I put it in the wrong place:
"That's a really good question, Astrid. I'm not sure. I don't think they need to be done together one way or another. But I can imagine having a cathartic EW session and needing to do a few minutes of qigong to settle down. On the other hand, I've also had insights and courage well up during qigong, and then used that to go do a powerful EW session. If you experiment with this, please let me know what you find."
Almost every morning, I practice sitting meditation, Expressive Writing, and Qigong. Over the past many months, I've changed up the order and I don't think the order matters. Currently, I sit in meditation first, EW for 2 pages, and follow it with Qigong. For me it feels right to quiet the mind by sitting still, write out whatever comes up in that quiet space, and process all that with movement. I bet it will be different for everyone and I'm sure I'll experiment more. EW was prescribed for me by Sifu Anthony when I asked for help with insomnia, anxiety, and depression. I attribute my better sleep and equanimity to EW & Qigong. With my writer friend, I'm going to teach a writing & Qigong workshop at my Yoga Studio because I believe in these practices. The workshop will be free because it is be sponsored by a local mental health organization.
Wow fascinating Sifu. I plan to try this and also suggest to others. And thanks for yr excellent AI research. What a world! But now we have a new low cost way to take better care of ourselves 🙏
I wrote about this a few years ago on my old blog, but maybe you missed the post. I think you'll be amazed at how helpful Expressive Writing can be. And yes, what a world!
I think we avoid reading our Expressive Writing in order to bypass our inner critic.
This is a purge, and some awful stuff can come out. If you reread it, your thinking brain kicks in, and the inner critic along with it. That part of your brain will start judging, analyzing, and shaming.
Then, when we try Expressive Writing again the next time, the subconscious will remember. It will remember that this is not a safe process, that the stuff it pours onto paper will be analyzed and judged by the inner critic.
Immediately shredding without rereading will built trust with your subconscious. It says, "you’re safe here". No one—not even other parts of your brain—will ever see this again. That’s what makes it work.
If you want to reflect on things, that's journaling, which can also be healing. But for Expressive Writing, we want to shred immediately without rereading.
Thanks for the thorough explanation and differentiating the purpose of Expressive Writing vs Journaling. I will reserve reflecting and analyzing for my journal sessions.
That's a really good question, Astrid. I'm not sure. I don't think they need to be done together one way or another. But I can imagine having a cathartic EW session and needing to do a few minutes of qigong to settle down. On the other hand, I've also had insights and courage well up during qigong, and then used that to go do a powerful EW session. If you experiment with this, please let me know what you find.
Thanks for this Sifu. I did some expressive writing last night but the paper shredder wasn't working so I burned the papers. I've been doing the 5 Phase Routine 2x daily for almost a month now and my thoughts, feelings and energy is all over the place. But I'm gonna definitely continue the expressive writing. Thanks again.
Tyrone
Good for you not only for doing your qigong, but for going even deeper with your healing by using Expressive Writing. Sorry to hear about the shredder. Fire definitely works in a pinch!
Genius
Just to be clear I did not invent this technique! But yes, it is genius and powerful.
I love EW…and this is a great reminder of the benefits and of accessibility of! Sometimes, if I can’t be need our shredder…but need to get something out…. I simply write with my finger on my leg or desk!
This is so true.
Hi Sifu! Do you recommend this before or after the 5 phase routine? Thank you so much!
I thought I wrote this here, but maybe I put it in the wrong place:
"That's a really good question, Astrid. I'm not sure. I don't think they need to be done together one way or another. But I can imagine having a cathartic EW session and needing to do a few minutes of qigong to settle down. On the other hand, I've also had insights and courage well up during qigong, and then used that to go do a powerful EW session. If you experiment with this, please let me know what you find."
Almost every morning, I practice sitting meditation, Expressive Writing, and Qigong. Over the past many months, I've changed up the order and I don't think the order matters. Currently, I sit in meditation first, EW for 2 pages, and follow it with Qigong. For me it feels right to quiet the mind by sitting still, write out whatever comes up in that quiet space, and process all that with movement. I bet it will be different for everyone and I'm sure I'll experiment more. EW was prescribed for me by Sifu Anthony when I asked for help with insomnia, anxiety, and depression. I attribute my better sleep and equanimity to EW & Qigong. With my writer friend, I'm going to teach a writing & Qigong workshop at my Yoga Studio because I believe in these practices. The workshop will be free because it is be sponsored by a local mental health organization.
Thanks for the feedback, Heidi! I'm so glad that you're seeing benefits! Good luck with the workshop. It's important work!
Will do! Thanks 🙏
Wow fascinating Sifu. I plan to try this and also suggest to others. And thanks for yr excellent AI research. What a world! But now we have a new low cost way to take better care of ourselves 🙏
I wrote about this a few years ago on my old blog, but maybe you missed the post. I think you'll be amazed at how helpful Expressive Writing can be. And yes, what a world!
Sifu, you mention that we Not reread what we write—immediately destroy what we just wrote. Would you please explain why it is not recommended. Thanks!
Great question, Victor.
I think we avoid reading our Expressive Writing in order to bypass our inner critic.
This is a purge, and some awful stuff can come out. If you reread it, your thinking brain kicks in, and the inner critic along with it. That part of your brain will start judging, analyzing, and shaming.
Then, when we try Expressive Writing again the next time, the subconscious will remember. It will remember that this is not a safe process, that the stuff it pours onto paper will be analyzed and judged by the inner critic.
Immediately shredding without rereading will built trust with your subconscious. It says, "you’re safe here". No one—not even other parts of your brain—will ever see this again. That’s what makes it work.
If you want to reflect on things, that's journaling, which can also be healing. But for Expressive Writing, we want to shred immediately without rereading.
Thanks for the thorough explanation and differentiating the purpose of Expressive Writing vs Journaling. I will reserve reflecting and analyzing for my journal sessions.
It was a great question. I'm going to add it to the post because it's that important.