Seeing the Deeper Nuances of Your Day


Keeping a daily log of your inner life can be a profoundly deepening experience. As you take notes about what feels meaningful to you each day, you can bring the edges of your unconscious mind into sharp detail.


Detailed in the classic book, At A Journal Workshop by Ira Progroff, I offer a few suggestions for keeping a daily log of the meaningful inner and outer movements of your life.


Depth Journaling Process


1. At the end of your day, sit in stillness. Let yourself feel the inner movements of your entire day. In silence, with your eyes closed, let yourself revisit the outer events of your day. Prod yourself to remember as many specific details as you can.


2. Start by remembering the beginning of your day. How did you feel upon awakening? Recording the earliest fragments of dreams, feelings and thoughts will help you to track how your nighttime dreams move into your day.


3. As you began your day, what emotions, desires, anxieties, hopes and plans colored your morning? Was there a basic emotional tone or body feeling that predominated? As you began the tasks of the day, what were the thoughts that came unbidden to your mind? What feelings, memories and fantasies moved through you?


4. What kinds of relationships did you encounter in the course of your day? Were they loving or frustrating? What emotions did you feel as you encountered the events of your day? Do not judge how you felt. As you describe your emotions, notice how the external movements of events corresponded with your inner feeling-tone.


"To follow the movement of our emotions allows us to retrace the formation of our lives from the inside. Thus, you will begin to recognize how your day unfolded from within yourself."


~ Ira Progoff


5. Do not censor or edit the content of your day. Do not exclude the things that you feel ashamed of, or emphasize the things you feel proud of. It is important to stay strongly neutral as you record your day. The aim is to record an un-edited expression of your inner experience, and to notice how it shapes your outer experiences.


6. Let your words flow with no editing or censorship. As you record each 24 hour block of your life experience, you will start to sense into how the movement of each day forms the larger themes of your life.


7. Once you have finished writing, close your eyes, breathe deeply, and let your whole being absorb your day. Write any additional thoughts our memories that come to you. Let yourself integrate the movement of each day as an integral piece of the puzzle of your life.


Benefits of Depth Journaling


1. Depth awareness supports you to see how your nighttime dreams relate to the unfolding of your day.


2. Depth journaling helps you recognize how signs and symbols that feel significant point to the unique meaning of your life.


3. Depth reflection helps you to be more tenderly aware of your emotions.


4. Depth journaling helps you to more clearly describe subtle thoughts and beliefs that you might normally miss. 


Depth Journaling Coursework:

1. Dive Deep Art Journaling Course