(Have a notebook that is not expensive, one where you can be messy and find a fast writing pen.)
Set a timer for 20 minutes or commit to 4 full pages of a notebook size paper.
Start with a sentence stem such as
If I were a bird . . .
What frustrates me the most is . . .
What I really want in my life is . . .
Continue writing for 20 minutes. Don’t worry about punctuation or spelling, just keep your pen moving. If you get stuck, just write “I am stuck or I’ don’t know what to write” over and over until something else comes up.
You will probably start with something that is on the surface, then move into resistance (I don’t want to do this, my hand hurts, this is boring) and then eventually you move into what is really going on deep within you.
If may take 3 or 4 sessions to get to this point, but don’t give up.
This is a commitment to connecting with your SELF!