Guided Journaling: A Therapeutic Practice for the Mind

Close your eyes and picture a cozy spa bed with a soft white sheet. Breathe in the scent of essential oils, listen to gentle ambient music, and imagine how relaxed your body and mind will feel long after you’ve left the spa.

What situation does this description reflect for you?

For me, that image represents the anticipation of a therapeutic massage—a lasting sense of ease in both body and mind. Unlike any other type of massage, whose comfort fades quicker, a therapeutic one reaches deeper and provides benefits that linger. I choose this option as often as I can because it helps me feel better for longer.

Now, imagine that same idea of long-lasting relief—but for your mind. That’s what Guided Journaling offers.

What Is Journaling?

We live in a world of constant information—our minds often feel overloaded with a flurry of thoughts, ideas, and worries. Amid this chaos, finding mental clarity can seem difficult. Journaling can offer a powerful solution for cutting through the haze and seeing the truth clearer.

Basic journaling allows you to put your thoughts on paper, which is an excellent first step for gaining clarity. It’s accessible, easy, and can be a venting platform to help you release stress. As a result of this relief, you can achieve a short-term good feeling from journaling.

But when we journal, we often read, correct, and change the words we’ve written. This part isn’t so great. All of that editing censors our thoughts, and interferes with the emergence of our deep thoughts—our raw truths.

There is an exception. It’s called Guided Journaling.

What Is Guided Journaling?

Guided Journaling allows you to reveal those deep thoughts. I call those the root of your thoughts. You can think of the root as the answer to your “Whys.” Guided Journaling goes way beyond venting to a much deeper level of self-awareness. It can help you to reduce stress levels and improve your problem-solving skills.

Warning: You will likely walk away from a guided journaling session with a clearer mind and feel ready to take on challenges.

light and holiday decorative ornament at the spa

The trees&breathe Guided Journaling Method

More than a collection of prompts, the Trees & Breathe Guided Journaling method offers a deep (dare I say “therapeutic”?) experience—helping you move into a gentle sense of calm and uncover what lies beneath everyday thoughts. This method uses three powerful pillars—writing strategies, mindfulness tools, and nature prompts—that help you take a deep dive into your thoughts and come up for air with clarity.

During a trees&breathe guided journaling session, I’m with you every step of the way. You just need to follow my instructions. Set up with a pen or pencil, a writing book, and no distractions. Each session begins with mindful breathing exercises to ground into your present space. You will immerse into nature prompts in front of you (this works equally well for in-person and online sessions) and let go of the stress you arrived with. You will begin a private writing session where your only job is to write using the method I teach you.

In a very short time, you will learn how to reach your uncensored thoughts and transfer them onto paper without interference. This strategy is how your roots (your truths) emerge. And once you see those truths, it’s hard to go backwards. So, going forward is the only place to go!

Give It a Go?

What would happen if you started the new year being kind to yourself? You can do that easily. Instead of setting unachievable resolutions, how about setting ones that are achievable?

I’m going to show you how. Try this simple journaling exercise to uncover achievable resolutions:

Step 1: Set Up Your Space

Find a comfortable, quiet space to write so that you don’t have distractions.
Silence your device notifications as you want your thoughts to flow freely without interruptions.
Get a blank notebook and a pen or pencil
Set your timer for 3 minutes (set the timer then turn your phone over).

Step 2: Guided Journaling 101 Tutorial—Read and Follow

Your goal is to write to the given prompt without stopping.
Don’t read, correct, cross out, or stop while writing. If you don’t know what to write, literally write “I don’t know what to write” until a new thought forms, then continue from there.
Be honest with yourself for best results. Remember this is private—no one will see your writing.

Step 3: Start Writing

Write this prompt at the top left of your fresh page: I want to start the year with
Complete this sentence with whatever comes to mind and continue writing until the time is up (3 mins.).

Step 4: Read and Discover I

Once the timer goes, read what you wrote and underline one word, phrase, or sentence that grabs your attention in some way (you don’t have to know why, just that it does).

Step 5: New Page!

Turn to a new page and at the top left of the page write: By
Beside By, write your word, phrase, or sentence you underlined.
After your word, phrase, or sentence, write: I mean
You should have By [word, phrase, sentence] I mean

Step 6: Next Prompt

Set the timer for another 3 minutes and complete this sentence with whatever comes to mind and continue writing until the time is up. Remember, no stopping until the time is up.

Step 7: Read and Discover II

Once the timer goes, read what you wrote and underline everything from your writing that you’d like to learn more about. Everything that grabs your attention, underline it (you don’t have to know why it does—it just does).

Step 8: See Your Truths

Turn to a new page and at the top of that page write, I’d like to learn more about…
On this page, list (vertically) the words, sentences, or phrases that you just underlined

Step 9: What’s Important to You

Set your timer for 45 seconds and number the items on your list in order of interest or priority with #1 being the most important. Don’t think about it too long—best to go with your first reaction. (Items can share a number.)

Congratulations! You’ve uncovered what’s been at the root of your thoughts. These discoveries can guide gentle, achievable resolutions—and help you move into the new year with clarity and self-understanding.

Give yourself a smile as you gently move into the new year with a clear mind.

About the Author

Lori Rosove is the founder of trees&breathe, a unique guided journaling method that blends nature’s calming power, mindfulness practices, and the transformative impact of guided journaling. With degrees in Social Work and Applied Language Studies (Writing), plus certifications in yoga and forest bathing, Lori created this multilayered method to guide others to self-discovery and emotional clarity. With 25 years as a social worker and 10 as a university writing instructor, as well as the author of two books, Lori knows the power of writing and is passionate about guiding others to benefit from it.

WRITTEN BY LORI ROSOVE, @TREESANDBREATHE

Chelsea

Winnipeg

Whitby

Guided Journaling: A Therapeutic Practice for the Mind

What Is Journaling?

What Is Guided Journaling?

The trees&breathe Guided Journaling Method