Meditation Technique: Writation

Writation is writing about what is going on in your head clearly before meditation. Once written, you refer that thing in your writing and not in your head anymore. So you see that thing more objectively and clearly detaching yourself from it. If some new additional thought, analysis, insight or solution comes to you, then that get into the same written place. You can write all possible if-than-else scenarios and the most importantly you can really get the perspective on the issue under focus by running or simulating the worst case scenario. The final result is either solution, fix, enlightenment, nirvana or a definite progress, growth, break-through, transformation.

Why it works?
Research done by psychologists proved that students performed significantly better and successfully avoided choking on high-stakes tests when they took few minutes before the exam to write about their anxieties, fears, thoughts and emotions. The scientific reason is that by this way they access more of their working memory for the task in hand rather than wasting the limited brain resources unproductively in worries. It is again proven that writing goals are ten times more effective than the unwritten verbal ones.

Writing reduces rumination. Rumination is revisiting distressing thoughts again and again, wasting a lot of mental energy. Rumination consists of anxieties, negative emotional states, thoughts and memories of past bad experiences. Rumination is almost same as worry. Subtle difference is that rumination is mostly associated with past whereas worry is more associated with bad potential possibilities of future. Rumination occurs more because because at least the past is known and lived. Both are fundamentally same and have similar characteristics. They are just two different names because of reference to two different time domains. If we associate the time with either of them then we can simply the understanding, for example by saying ruminations of past or ruminations over future.

Rumination leads to depression. It unnecessarily consumes resources of our brain and mind. To really do better and to be able to use our true potential, we must be able to control, manage, eliminate or master the rumination. Rumination affects more to those who are negative, pessimistic, weak or neurotic.

The first step to sandbag the situation is to be able to write. Self-disclosure leads to healthy positive side of rumination thus opening the doors for more understanding of the issues and thus progress in solving them. Depression happens if we get stuck ruminating and “Writation” helps in intervening and putting you back on the path of progress and growth.

Here are the steps of “Writation” technique:

  1. Identify the issue(s) ruminating in your head.
  2. Give not more than 10 minutes. If you have identified the issue then after collecting your thoughts immediately put that in writing. Once written move to the next issue if that is also bothersome, repetitive and overwhelms you.
  3. Finish writing all of them. Writing electronically is better than on paper. Write on paper only if you do not have your digital device available. Still it will make sense to digitize the content from the paper later whenever you have access to your computer or electronic device so that you can work on that write-up more effectively in future, the legibility does not become poor, you don’t end up loosing the paper and you can collaborate the content smartly with other right people if their involvement and inputs helps you in dealing with the issues.
  4. Take 5 additional minutes, if needed, to sort the written issues in the order of priority. Filter them by crossing out some of them if they are minor or just related or dependent on the already written major issue. End the process, reviewing your final list one last time and being satisfied with the integrity, accuracy and honesty of the items.
  5. Now dive into the meditation without worrying about anything including the issues listed. By separating the main anxiety, fear or worry from your mind by writing, you will have much deeper meditation as you do not need to carry those things in your thoughts all the time. You will feel lighter. Freeing up the part of consumed working memory immediately relaxes and unburden your brain. You will be more empowered. The additional power of mind made available to you raises your level higher making you perform closer to your full true potential.
  6. If the same distracting thoughts come back haunting, then refer to the same written list and rather than ruminating the same point(s) either shrug them off going back to the relaxed state of meditation or use the less cluttered mental space created by meditation to be filled with fresh better new thoughts. You will be pleasantly surprised to see progressive more constructive thoughts leading you towards solutions. At least there will surely be more clarity with finite few possible outcomes or scenarios. Practice patience and resist the temptation of writing during the meditation. Rather ideally one should be more or less thought-free of at least any conscious thoughts during meditation. Rather than fighting thoughts, in “Writation” we channelize creatively and interestingly mind’s ability to think and produce thoughts to also self-solve the issues from the very source  in the safe conducive mental environment.
  7. Come out of the meditation and now go back to your list and this time write all the possible scenarios if you had not written them earlier covering from best-case scenario, positive constructive good scenarios, not-so-good bad scenarios to worst-case scenario. The better state of mind after meditation, makes you see things from different perspectives and creates options which you never thought of earlier being dysfunctionally overwhelmed.
  8. Apply your intuition, common-sense, power of sub-conscious mind from the fresh rejuvenated just-meditated-mind to finish your writing with your comments, insights and action items if any. There is always some most-likely scenario and the actuality will be somewhere in the narrow band of plus and minus side of that particular scenario. If you really miss that and you run into one of the worse or the worst scenario, you are still more mentally prepared proactively in writing to effectively deal the situation and aftermath.
  9. Finally end the process by writing the final bottom line conclusion, strategy or decision for now which looks the best in the present circumstances and apply that action-plan diligently and sincerely giving your very best. More potential choices to decide from all the different new options lead to better decision making.
  10. You can always come back to check the status on the issues dealt, the state and condition of your mind and life in future in your next “Writation”.
Price: $99.00

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