Timeline: One sitting, 10-15 minutes (or however long it takes)
Task: Write about your chosen event or experience following the five-step guide
Step 1: Choose what you want to write about. What are you ruminating on right now? What do you need to process?
Step 2: Close your eyes and take three long, slow breaths. Take inspiration from phrases like “I feel…”, “I desire…”, or “I think…”.
Step 3: Start writing immediately and don’t stop. If you find that you run out of energy or ideas, take a moment to recenter yourself and continue to the best of your ability.
Step 4: Keep track of the time you’ve spent writing, either by looking at a clock or setting an alarm on your phone.
Step 5: Reread what you’ve written and compose a couple sentences detailing your reaction. Start with phrases such as, “As I read this, I notice…”, “I’m aware of…”, or “I feel…”. Make note of any action items or steps to be taken.