Love for ourselves is the foundation of loving all others and, too often, us spiritual people will neglect to fully thank ourselves for our hard work. We often favor giving to others, rather than spending time to give ourselves the compassion we all so desperately need. If we begin to increase our self-compassion, we will also increase our empathy, deepen our spiritual journeys, and manifest greater love in all areas of our life. But how exactly do we bring the self-love we need into our lives? Gratitude journaling is a quick and powerful way to bring this compassionate energy into our lives.

It’s well understood that we must be loving towards ourselves before we can fully experience a love for all other things. Because of this, gratitude journaling can and will help us to attract more loving relationships as well. Mirroring the principles in the law of attraction, when we journal about the love we have for ourselves, we will attract more love into our lives. When we take the time to reflect through gratitude journaling, our confidence and feelings of self-worth increase as well. All of these together demonstrate the true power of this journaling practice. 

Journaling in general is an easy to upkeep mindfulness practice. The wonderful thing about gratitude journaling is that it can take as little as three minutes, or extend as long as we wish! All we need is a notebook and a writing utensil of your choice. Every part of this practice should be indulgent, including our medium of writing, so let’s pick something we really love writing with. 

Gratitude journaling is not only one of the most efficient modalities, but it is also one of the most impactful. This journaling practice works in a subtle and cumulative way, opening our hearts gently and with care, the exact type of practice we need for such a delicate part of our beings.

How to Practice Gratitude Journaling:

To begin this exercise, we first need to find a quiet space for self-reflection. Sometimes, this process can be emotive, so making sure we are in a safe place for emotional release is a necessity. We may also want to center ourselves with some deep breathing or a short meditation, or we can choose to jump right into the journaling practice. All we need is a calm and open mindset to begin this practice. 

This exercise usually works best when we write in list format, where we start every sentence with a self-affirming phrase. Something like “I am worthy because…,” “I am lovable because…,” or “I am divine because…” are options that we may wish to use. When we begin with a positive affirmation, it sets the tone for the rest of the sentence. Even if we don't feel immediate results, it is subconsciously working to promote an inner sense of greater self-worth. After this preface, we then can write something we are grateful for about ourselves or our life. 

Perhaps, if we’ve been struggling lately, we may chose to write “I am worthy because I was able to rise out of bed this morning.” If we’re seeking a bit more self-confidence and assurance, we might write, “I am divine because I allowed the energy of the Universe to flow through me during Reiki today.” These are just some examples. With each sentence, the most important thing is to mean what we write. Each of our actions are amazing accomplishments, worthy of the infinite love of the Universe.

It is okay to struggle with this practice at first. Sometimes it is hard to muster up feelings of self-esteem or think of anything we are happy about, so don’t be afraid to start small. We can reflect on our day, hour by hour, and make a list of our accomplishments, or we can write down the little moments in our lives that we have enjoyed thus far. The possibilities with this exercise are never-ending, making it one of the most individual and, therefore, powerful journaling exercises. The first step in becoming more powerful healers is to first heal ourselves; with a deepened sense of self-love, we can spread this love out farther into the world around us. Not to mention, we will feel elated and wonderful while doing so!

Arien Smith is a mindfulness practitioner, energy healer, and entrepreneur who is dedicated to showing others how to create healing lifestyles through his business, We Are All Sacred Beings. He is also an activist and survivor and has used his experiences to holistically aid others. If you'd like to reach him, head to his website:

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Comment by Arien Smith on April 13, 2016 at 9:09am

Thank you so much, Regina! 

Comment by Regina Chouza on April 12, 2016 at 11:24pm

Great thanks! I just sent it through to the publishers for review


Comment by Arien Smith on April 12, 2016 at 8:28pm

Okay, I added the suggested changes and lengthened it to 720 words! 

Comment by Arien Smith on April 12, 2016 at 8:20pm

Hi Regina,

Oh, yes I can extend it! I thought I remembered the guideline only saying less than 1200, my bad if I overlooked a guideline somewhere! Is there any easy place to find it for future reference? I tried searching for it again today and I wasn't able to find it. It's just under 700 words. :) I'll be sure to break up the article like you suggested as well. Thanks for the syntax suggestion as well--I do like how that sounds much better. And wow, that is coincidental--if one believes in coincidences, that is! 

Thank you so much for taking the time to give me some feedback, I really appreciate it and I'll make some edits right away. 

With love and light,


Comment by Regina Chouza on April 12, 2016 at 5:43pm

Hi Arien,  Thanks for submitting this piece

My name is Regina, I'm one of the editors here at OM Times Magazine. I have a few minor comments on this piece before sending it to the publishers for consideration:

- Our length limits are 700-1200 words, would you be able to expand a bit?

- How to Articles tend to do very well, and while I wouldn't suggest major changes to the body of this article, it might help to break it down into subsections so that our readers can distinguish between the theory and concepts upfront, and the suggestions on keeping a journal later on.

There was also one phrase that reads a little bit awkward and I think it is due to our directives on the point of view used (favoring 1st person plural)). In the 1st paragraph you say:

"Gratitude journaling is a quick and powerful way to share some of this energy with ourselves."  ... the last part about "sharing with ourselves" sounds logically odd to me. What would you think of "Gratitude journaling is a quick and powerful way to bring this energy into our lives."

Or something along those lines ...

Thanks again for this article - coincidentally I was gifted a gratitude journal last week and I am just starting to use it now so this article came in very handy =)

Reiki hugs,


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