Here is a way to journal that keeps the focus upon thought exposure and release. Go for a moment to any of ego’s greatest hits–thoughts about your life that occur to you with frequency. If they occur to you with frequency, it means that you have given them a home.
Begin by writing:
I bring all of these thoughts to the light, and I release them.
Then go to a topic of concern, and write several sentences, or for as long as you would like to write. The aim is thought exposure.
These thoughts are here to be exposed, not to be believed.
If there is another topic of concern, write on it until you feel done. You are putting these thoughts in the light so they can be taken away from you.
These thoughts are here to be released, not to be believed.
Explore another topic of concern. As you write, the thoughts are being placed in the light. As you allow them to sit in the light, they will dissolve.
These thoughts are here to be seen through, not seen as real.
Follow with another topic of concern. Remember that you are here to see Love shining through these thoughts.
I allow Love to shine through all false thinking, and I surrender what has never been needed.
Find thoughts related to another topic of concern. When you sit and write, allowing light to shine through what once appeared as solid, you will also become skilled at pausing to allow false thought to dissolve as you move through your day.
I offer up these thoughts because they are not needed, and I allow them to dissolve.
If you have more topics of concern, simply repeat the prompts already given, or find a statement that feels right to you. The point is to keep reminding yourself that you are bringing the thoughts to the light so they can be taken away from you. Another way of looking at it is that you are bringing the thoughts to the light so you can watch them dissolve, seeing that they were never real.
You are very safe in exposing distorted thought because exposure heals. Bring everything unreal to the light, and watch it dissolve.