A short meditation followed by a writing exercise. Free-writing can be a healing, cleansing, beautiful practice. A simple way to tap into the voice of our highest self and channel messages from the Universe.

Keep a pen and notebook ready before you sit down to meditate. If you’re practicing along with the audio, I’ll keep time for you and guide you to a gentle stop. If you’re reading the script and following along, set a timer for a few minutes just before you begin writing.

Want to 🎧 listen to this episode? Scroll down/click here. Or, continue reading for the script...

Hello, welcome to The Feel Good Factor. I’m Susmitha Veganosaurus and I’m so glad you’re here today. If this is your first time, then this podcast is about joy, fulfilment and deep well-being – in work, life and creativity.

In today’s episode, we’re going to focus on free-writing.

Now, writing is something all of us associate with homework. Or work, period. But when we aren’t forced to do it, it’s a wonderful tool that we have at our disposal. It helps us…

• Tap into creativity.
• Connect to flow state.
• Clear our thoughts – put something that’s all tangled up inside, out onto the paper, and untangle it.

Writing gives us clarity. There are so many other benefits to writing too. It’s pure magic! But we don’t often harness it.

So today I thought, let’s do a small meditation to ground ourselves. Get us into the present moment. As soon as the meditation is done, open our eyes and free-write.

The idea is to allow whatever comes, to flow. All the words. No need to correct ourselves, no need to go back and read, even if you make spelling mistakes, grammatical errors, none of that matters. Just write, write, write, write, write, and allow the words to flow through you and come out.

Free-writing is a great way to tap into this voice that lives within us.

But because of life and work and distractions, we don’t listen to it often. Now, it’s up to you – you can call it the voice of your subconscious, your higher self, or even the voice of your angel, spirit guides, God, universe…a higher power. A greater power than you and your normal brain, you know, what we think with all the time, what we feel anxious with all the time – think, think, think, think, think. We let our brain just run, run, run, run all the time. All kinds of things are going on there, right?

So to cut out this noise, we go into a meditative state. We relax and ground ourselves, and also promise ourselves that we aren’t going to stop ourselves, correct ourselves, judge what comes out.

The words are not yours. The words are from a higher energy.

They’re coming from somewhere else. What you’re doing is being a channel for it. You’re just going to let the words flow through you.

Before we begin, you need to have pen and paper ready. So have a notebook, maybe, or a sheet of paper, whatever you like, keep it ready. And this works best when you write…if it’s possible for you, hand write this versus typing it out somewhere digitally.

There’s a world of difference, the way thoughts flow, the way a brain works when you’re handwriting versus typing.

Okay, so write. That is very important. Don’t worry about what your handwriting looks like. It doesn’t matter. Nobody else is going to read it. Nobody’s going to judge you, okay? And you also shouldn’t be judging yourself.

So get a pen and paper and settle down comfortably. Sit down, keep the book open in front of you, keep the pen also right there so you can grab it and start writing as soon as the meditation is done.

Free-writing guided meditation script.

Close your eyes, keep your back straight, be very comfortable. Place your palms on your lap facing upwards in the receiving position. And then just come into the present moment.

Take a deep breath in, hold, now breathe out slowly and completely. One more time. Breathe in slowly, fully filling your lungs up. And then slowly breathe out, exhaling completely. One last time, breathe in deeply, pulling in a sense of calmness. And as you breathe out, sigh out of your mouth, let the air out, and along with it, anything that you’re carrying with you today. Any energy, any thoughts, just let it all go. You don’t need to hold on to anything right now. Just let it go with your out breath.

Now allow your breath to come back to normal. You don’t have to control it. Just observe.

Bring your focus to your nostrils. Notice how, as the air goes in, it’s cool, and as it comes out, it’s a little warm.

Gently bring your focus to your stomach. Observe. Just observe how your stomach moves along with each breath, in and out, in and out, slowly, just observe.

Bring your focus gently upwards to your chest and observe the gentle movement of your chest as you breathe. Perhaps you can even feel your heart beat.

Now shift your focus up to your shoulders. There’s a very subtle movement of your shoulders as you breathe. A very, very light, gentle movement. Just observe that.

Bring your attention to the top of your head, to the crown.

Picture this bright beam of light coming from the centre of the universe down towards you, coming through your crown, entering your body, lighting you up completely.

As it comes down it lights up your face, your neck, your shoulders, your heart, your torso, your legs…and right out of your tips of your toes, it’s beaming out. It’s come down your shoulders, your arms, your hands…and through the tips of your fingers, it’s beaming out.

You’re completely, brightly glowing in this beautiful cosmic light!

This message from the universe has cleared a pathway for the right words to come through you, flow through you, and out onto the page.

Now get ready. Rub your palms together and place them over your eyes. As you breathe out, move your palms away, flicker your eyes open. Pick up that pen, and start writing.

Whatever words come, let them come. Let them all flow out.

I’m here with you. Just keep writing. Don’t pause don’t judge don’t edit. Just let those words flow. Keep going at it, write whatever comes.

Okay. You can put your pen down for one moment if you like. After we’re done here, after I leave, if you feel like, you can keep on writing.

Just remember that you don’t edit, you don’t read, you don’t judge whatever words come. Even if they sound like gibberish to you, even if they sound pointless to you, does not matter.

Even if they sound surreal, like it’s not even your voice, you can’t believe what’s coming, it doesn’t matter. Just allow those words to flow.

This is a very good exercise to practice on a daily basis.

You can just do the meditation yourself. Set a timer. We’ve only done this for a couple of minutes, but you can do this for 10 minutes, 15 minutes however long you like, whatever feels okay for you to do every day.

Practice this for 21 days. See what difference it makes when you do this every single day. Of course, even if you can’t do it every single day, do it as often as you can. It makes a world of difference.

All right, that’s it. Sign up for my newsletter The Feel Good Tribe, go here and sign up. You’ll get a welcome email, hit reply, and let me know what your experience is with this practice of meditating and free writing.

I’ll leave you now. You can continue writing if you like.

Thank you so much for listening to The Feel Good Factor! I’m Susmitha Veganosaurus, and I’m so glad you’re here today. I’ll talk to you again next week. Take care. Bye.

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(If you’d like to read the gently edited text version, scroll to the top or click here.)

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Susmitha Veganosaurus

“I read voraciously, find humour in most things, and I’m most in my element when I’m teaching, writing, and playing with clay. I believe authenticity and kindness are the keys to world peace. Sign up for myfree newsletterwhere I share conversational emails with stories about Life and Business Tips, Vegan Hacks, Holistic Guidance, and more.“

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