Sunlit Sundays

Taking a moment to pause for thought by the ocean

Dear Friend

Happy Sunny Sunday!

How are you feeling on this rather fine day?

I’m feeling super grateful for another warmth drenched morning.  I’m sat here enjoying the sunny rays dance across my face, while I sit drinking my first coffee of the day and curate a few journaling prompts for you.

It’s this spirit of pause and presence that makes Sundays the ideal time to pick up your journal and engage in the nurturing practice of therapeutic writing.  Whether you’re a seasoned journaling expert or cautiously exploring the practice, these inward facing hours hold a profound power for introspection and for planting the seeds of your most radiant self.

So if you can, let yourself settle into a cosy nook, stay in bed under the blankets, nestle with your journal and prepare to connect with your innermost feelings through the written word.  

Here are a few prompts to guide you on this Sunday WORD:ship session…

Reflect on the week’s journey:

- What experiences or interactions stirred up strong emotions that could do with some processing?

- When did you experience moments of joy, peace, or calm?  Describe them vividly to try and anchor all the positive energy associated with it.

- What challenges emerged that revealed areas for growth or a mindset shift?

Celebrate your resilience:

- Note one struggle or challenge you navigated with courage or self compassion.  What strengths did you lean into?

- How have you expanded on some of your biggest fears since this time last year?

- Write an affirmation for the week ahead, declaring your commitment to being courageous.

Set intentions for the week:

- What’s one aspect of your life you’d like to bring more intentionality and presence to?

- How could you express your authenticity more?

- What’s the one thing you are prepared to ‘let go’ of this week?

Whether you spend 10 minutes free writing or an hour on some of the above prompts, consider this journaling time a gentle ritual of self nurture.  It’s an opportunity to lean into your emotions without any judgement.  If you give yourself at least 20 minutes to “pause for thought” I promise you’ll be able to download so much wisdom you’d normally not notice. 

Please don’t be afraid of the blank page.  They are there for you to curate stories, to mind-map ideas, list your dreams and desires, write an unsent letters to yourself or even doodle whilst daydreaming.  I dare you to grab your favourite pen, find a sun-kissed corner in your garden, or in your local park or by the coast and savour these Sunday moments.  It’s one of the most beautiful gifts you can give yourself.  Do something today that your future self will thank you for.

Until the next time 

Take care and stay safe xx

About me… I’m Tanya Lynch, a mother, a ridgeback owner and the founder of Ease Retreats.  I love what I do, collaborating with authors and creatives, hosting retreats in beautiful venues across the UK.  I’m also a therapeutic journaling coach and through my program Rage on a Page, I help midlife women channel their emotions into something more positive and creative in less than 60 days. Each Thursday I host an online journaling club called Journal with Ease and it’s free for paid subscribers to attend. If you have any questions about the benefits of therapeutic journaling, please reach out and connect. I’m usually on a beach walking the dogs, hosting retreats or hanging out here on Substack.