What Are You Going To Do When The Pain is Stronger Than

Your Medicine?
The Well-Being Journal
Drawing on Your Inner Power to Heal Yourself...
by Dr. Lucia Capacchione, Ph.D., A.T.R., R.E.A.T.

A guide to the Art of self-healing...

THE WELL-BEING JOURNAL takes you on an inner journey
through the psychological roots of pain and illness to your own
natural power to heal.

"At

the age of 35, I came down with a life-threatening disease

which turned out to be the greatest teacher I've ever had. This
book is the result of the lessons I learned from that illness"
Dr. Lucia Capacchione
Health research shows that writing about one's illness or chronic pain strengthens
the immune system and reduces dependence on medical intervention.
This book contains drawing, writing, imagery and meditation techniques for
enhancing health and well-being.
The reader learns how to identify psychological causes of stress or disease and how
to create a self-nurturing lifestyle.
This book is based on the author's training programs for health care
professionals and workshops for persons living with AIDS, HIV positive,
cancer and chronic pain.
Recent research shows that writing our feelings about an illness or traumatic
experience actually improves the efficiency of the immune system. In this
groundbreaking book,
Dr. Lucia Capacchione shares a unique method of journal-keeping that she developed
while recovering from a life-threatening collagen disease.
Her simple techniques include effective ways to:

Listen to your body

Love and nurture yourself

Let your Inner Child out to play
Create a personal support system
Decode messages hidden in symptoms
Discover the healing power of dreams
Find guidance in the wisdom of the body

"Capacchione's work is great! I recommend her books to people I work with who
have a variety of problems. I think both drawing and writing encourage a
fundamental need that we have for self-expression. There may be an added benefit
to writing in that it translates experiences into language--which helps the person to
resolve a trauma more quickly."
Prof. James W. Pennebaker
Department of Psychology
Southern Methodist University

The Well Being Journal, paperback 155 pages $12.95/ Save 20% $10.35

Add to Cart
This book makes reference to the "Well-Being Journal Meditation" audio tape that is
no longer available - It has been replaced by Dr Capacchione with a new, updated
audio CD (compact disc) which is just like attending one of Dr. Capacchione's
workshops! click this link for more info
We guarantee you will be happy with our Self Help books and tapes by
offering you our 90 day Risk FREE money back guarantee, excluding
shipping. We ship your order usually the same business day we receive it.

Chapter titles include:

A Journal of Healing: the psychology of the body, the journal process, uses of art
and reflective writing for healing and well-being. writing with your other hand,
guidelines to journal-keeping
Body Awareness: Body mapping, breathing meditation, the body parts speak
Body image: history and beliefs - how I see myself, body conversation and much
more
Self-care: Nurturing Body, Mind and Spirit, foods and moods, eating patterns, getting
unhooked, nurturing all of me, My nurturing self and more

Relaxation and Re-Creation: drawing your feelings out, a dance on paper, tension
and slowing down, where the time goes, time to play
Supportive Relationships: My own best friend, the gift of friendship, personal support
group, picture me sexual, the facts of love, male and female, the marriage within
Healing from the Inner Self: Dreams remembering and recording, the dream body,
the healing dream, the Healer Within, Health affirmations, solitude, meditation,
prayer, endings and new beginnings
Want to know more? What is Art Therapy?

Quote from The Picture of Health - Healing Your Life with Art by Dr Lucia
Capacchione
"Since the mid-1970's I have shared my discoveries at seminars for people of all
ages and occupations: in schools and colleges, churches, corporations, counseling
centers, and spiritual retreats."
"Over the years I have documented my discoveries and techniques in many books
(Self Discovery Bookstore) The feedback has been so inspiring, especially in regard
to the healing power of art, that I was moved to write this book. It includes not only
my personal story and triumph over difficult odds and a life-threatening condition,
but the impressive success stories of others."
"I became an art therapist in 1975 after healing an "incurable" disease primarily
through spontaneous drawing and writing. At the time of my illness, I was a
professional artist and teacher. I had never heard of art therapy, and there were no
popular books on the subject. My spontaneous self-exploration through art was
undoubtedly guided by a higher healing power within, taking me step by step back
home to my Inner Self.
"When you read my story you will see how the Inner Artist has played the role of
healer throughout my life. Through the writing and drawing exercises, affirmations,
visualizations, meditations, and inspirational stories, I hope you will find the healing
power of your own Inner Artist. I have found that tremendous love - for yourself and
for others - becomes the overflowing pot of gold at the end of the rainbow. it comes
with the joy of finding and expressing your own truth."
Dr. Lucia Capacchione

"There is a simplicity and innocence in the way the book unfolds because it uses the
tools and language of the child. Yet it is profound in its impact."
Robert Ault, A.T.R.
The Menninger Foundation

Dr. Lucia just released this new Picture of Health, Well-Being Journal
Meditation WORKSHOP on an audio CD (compact disc).
This new CD is a complete Picture of Health workshop on an audio compact
disc!
Dr. Lucia Cappachione gently leads you through her processes, making it
easy for you to focus on following her instructions in drawing, writing, and
meditating so you can create a new Picture of Health for yourself.
This is just like having a private session with Dr. Lucia in your own home,
whenever you want!
Also it replaces the old Well-Being Journal Meditations audio cassette tape,
which is no longer available, that is referred to in the following books:
1. Lighten Up Your Body - Lighten Up Your Life
2. The Picture of Health - Healing Your Life with Art
3. The Well Being Journal - on this page
Tracks include:
1. Breathing & Inner Journey
2.
3.
4.
5.

Body Mapping
Body Chat
The Picture of Health
Meditation & Visualization

The Picture of Health, Well-Being Journal Meditations for Healing Your Life
With Art This is a fantastic CD - it's just like having a private session with
Dr. Lucia Capacchione, A.R.T. & R.E.A.T.
We are the EXCLUSIVE distributors for this CD - your cost $19.99

Add the CD to Cart

We guarantee you will be happy with our Self Help books and audio's by
offering you a 90 day money back guarantee, excluding shipping.
We ship your order usually the same business day we receive it.

About the Author

Dr. Lucia Capacchione, Ph.D., A.T.R., R.E.A.T. is an Art Therapist Registered &
Registered Expressive Art Therapist, artist, psychologist, popular international
workshop leader, author of 12 books, including her newest release, Living With
Feeling; Visioning Ten Steps to Designing the Life of Your Dreams, and the bestselling Recovery of Your Inner Child. The originator of the Creative Journal Method,
Dr. Capacchione is recognized as a pioneer in health and healing through creativity.
As a career counselor, she has conducted job outplacement seminars, talent
development, and corporate consulting for business and industry, including such
clients as Hallmark, Mattel, and Walt Disney Imagineering. She lives near Big Sur,
California

What is Art Therapy?

http://nowgetcreativekids.com/arttherapy.htm
by Lucia Capacchione, Ph.D., A.T.R., R.E.A.T.
Pioneer Expressive Arts Therapist

I became an Art Therapist in 1975 after healing an "incurable" disease primarily

through spontaneous drawing and writing. At the time of my illness, I was a
professional artist and teacher.
I had never heard of art therapy and at that time, there were no popular books on
Art Therapy. My spontaneous self-exploration through art was undoubtedly guided by
a higher healing power within, taking me step-by-step back home to my Inner Self...
Art Therapy is a form of psychotherapy in which the client usually creates
some form of artwork such as a drawing, doodles, a sculpture made of clay,
collage, or other 2 or 3 dimensional art. None of these techniques require
any special talent, experience or training in the arts.
The artwork is then used as a focus for reflection in words between the
client and therapist. This artwork is used in much the same way as dreams
are used in therapy because both artwork and dreams access the
unconscious very rapidly.
My approach to Art Therapy includes keeping a journal or diary, using both art and
writing. This tool, which I call The Creative Journal Method, guides the individual
through focus questions about different areas of life. Usually activities begin with a
drawing or some form of art expression, followed by reflective writing about the
images. When the feelings are captured in artwork and interpreted in journal writing,
powerful insights are the result.
One of the great advantages of art therapy is it fosters use of both sides of
the brain. The nonverbal art expression is primarily a right brain process;
the writing is coming from the left-brain language centers.
My Creative Journal Method includes another technique that integrates both
hemispheres of the brain! As documented in my second book "The Power of Your
Other Hand" this technique includes written dialogs using both hands alternately.
Writing with the non-dominant hand is a proven method for letting the left brain
know what the right brain is thinking. This is a powerful tool for use in therapy and
also for opening up creativity in all areas of one's life. None of these techniques
require any special talent, experience or training in the arts.
Since the mid-1970's I have shared my discoveries at seminars for people of all
ages and occupations in: schools and colleges, churches, corporations, counseling
centers, and spiritual retreats.

The feedback from my workshop participants (over 50,000 people have attended my
workshops over the years) has been so inspiring, especially in regard to the healing
power of art, that I was moved to write books which tell their stories of healing
through art and journal writing.
When you read my story in any of my books, you will see how the Inner Artist has
played the role of healer throughout my life. Through the writing and drawing
exercises, affirmations, visualizations, meditations, and inspirational stories, I hope
you will find the healing power of your own Inner Artist. I have found that
tremendous love - for yourself and for others - becomes the overflowing pot of gold
at the end of the rainbow. It comes with the joy of finding and expressing your own
truth.
If you are dealing with a life-threatening or chronic condition, an excellent book to
start with is "The Picture of Health - Healing Your Life with Art" (click to see table of
contents)
Please subscribe to our Newsletter. You will receive the 1st issue within
minutes. It goes in-depth into "When Words are not enough... using the
Expressive Arts and Living with Feeling". After you sign up it takes you to
our Living With Feeling - The Art of Expression page, so just hit Back in your
browser to return to this page.

Confessional writing has been around at least since the Renaissance, but new
research suggests that its far more therapeutic than anyone ever knew...
Researchers found direct physiological evidence [that writing about your feelings and
experiences is good for your physical health]: writing increased the level of diseasefighting lymphocytes circulating in the bloodstream.
Newsweek, April, 1999

Try some FREE Creative Journal Exercises and Tell a Friend about
our site
Please subscribe to our Newsletter. You will receive the 1st issue within
minutes. It goes in-depth into "When Words are not enough... using the
Expressive Arts and Living with Feeling". After you sign up it takes you to
our Self-Discovery bookstore so just hit Back in your browser to return to
this page.

Visioning Ten Steps to Designing the Life of Your Dreams

http://nowgetcreativekids.com/visioningTOC.htm#sample
Table of Contents:
Part 1 - The Process 1
Chapter 1 - The Designer Within

Thinking with Your Heart

What is Design?
Thinking in Pictures
Visual Imagery: How it Works
Visualization: The Mind's Eye
Dreaming the Impossible Dream
Block Busters
Thoughts Becoming Things
Visualization: Picture This
We're All Designers
Visualization: Reflecting on Past Successes
The Fear of Art
Art-Making, Your Natural Birthright
Visualization: Dreams that Came True
Visioning: How it Works
Ten Principles of Design
The Ten Steps of Visioning
Techniques Used in Visioning
Two Brains, Two Hands
Journal: Warming Up-Dancing on Paper

Chapter 2 - The Field of Dreams

15

43

Preparing the Inner and Outer Space

Gather the Tools
Supplies
Setting Up Your "Creativity Gym"
Prepare the Space
Talismans, Totems, and Good Luck Charms
Preparation: Setting the Stage, Creating a Studio
Prepare your Inner Space
Focus: Creating the Container
Imagery: Symbol for Your Creative Self
Unfolding from the Creative Self

Moving from the Creative Self

Movement Meditation: Inner Listening
The Silent Partner
Journal: Meet Your Creative Conscience

Chapter 3 - Get a Dream, Get a Life

First Design Principle: Get an Idea

Visioning Step 1:Make a Wish
The Courage to Dream
Journal: Permission to Act
Finding a Focus
Crafting a Focus Phrase
Focus Phrases: A menu of Possible Themes
Journal: Finding My Focus Phrase
Journal: What's the Problem?
Reinforcing Your Focus Phrase
Focus: Flash Cards

Chapter 4 Sorting and Shifting

58

73

Second Design Principle: Feed Your Idea with Research

Visioning Step 2: Search for Images and Words
Explore the Treasures in Your Research Bank: The Art of Gathering
Image-Finding as Meditation
Research: Grab What Grabs You
Ad Art as Poetry in the Marketplace
Poem-making: Wordplay
Third Design Principle: Connect the Research to Your Own Idea
Visioning Step 3: Focus on the Vision
The Balance Between Freedom and Structure
Following Your Heart
Focus: What's Hot and What's Not?
What's in a Word?
Magazines as Chinese Fortune Cookies
Poem-making: More Wordplay

Chapter 5 A Picture is Worth a Thousand Words

90

Fourth Design Principle: Assemble the Design Elements

Visioning Step 4: Compose the Design
Design by Intuition
Lay out the Elements
Focus and Contemplation: Your Symbol Here
Random Acts of Beauty: Seeing Relationships, Making Connections

Finding Your Own Style

Focus: Playing in the Land of Make-Believe
Matching Words and Pictures
Word Jazz: Ransom Notes from the Soul

Chapter 6

103

Fifth Design Principle: Mix and Match in Rough Mock-up Stage

Chaos and Creativity
Visioning Step 5: Explore and Find Order in Creative Chaos
Recognizing the Inner Critic
Journal: The Inner Critic
The Mistakes Myth
Journal: Guidance from the Creative Self

Chapter 7

Order Out of Chaos

The Design of Your Life

112

Sixth Design Principle: Develop the Design

The Pieces Coming Together
Visioning Step 6: Create the Collage
Collage: Putting the Puzzle Pieces Together
Turning Words on Their Heads
Zen and the Art of Cut and Paste
Collage: Word Weaving
God is in the Details
Mixed Media: Connect the Dots
Other Formats for Visioning
Part 2 - Seeing Results
Letting Your Mind See What Your Heart Already Knows

Chapter 8

Talking Pictures

129

Seventh Design Principle: Refine and Finalize the Design

Visioning Step 7: Articulate the Vision

Journal: Image Writing
If Pictures Could Talk
Journal: Writing by Heart
The Story Inside the Collage
Journal: Telling My Story
Eighth Design Principle: Start the Production Process
Visioning Step 8: Reinforce the Dream
Visual Affirmation and Visualization: What You See is What You Get
Dealing with Resistance
Protect Your Dream
Journal: Keeping the Faith

A Wish Your Heart Makes

Chapter 9

146

Ninth Design Principle: Get Help

Visioning Step 9: Embrace the Reality
Don't Just Do Something, Sit There
What's Behind the Dream
It's About Time
Journal: At the Write Time
Taking Care of Business
Journal: Thinking with Both Sides of Your Brain
As Luck Would Have It
Journal In the Write Place
Reach Out for Help
Journal: My Personal Dream Team

Chapter 10

Seeing is Believing

Let's Have a Party

160

Tenth Design Principle: Complete and Celebrate the Final Product

Visioning Step 10: Celebrate the Dream Come True
Journal: Give Yourself a Hand
Lessons Learned, Qualities Earned
Journal: You've Got What It Takes
Saying Thanks
Journal: Thanks to the Creative Self
Credit Where Credit is Due
Letter Writing: Reach Out and Thank Someone
Celebrating the Dream
Journal: Throwing a Celebrate-the-Dream Party

Part 3 Visioning in Action

Photo Album of Success Stories; Ideas and Suggestions
11 Visioning in Work and Career

Problems on the Job: Dealing with Difficult People

Case Study: Marissa and the Manager from Hell
Job Change and Career Transition
Case Study: Hold Fast to Dreams
Affirming What You Want
Collage and Journal Applications
Illness and work
You and Your Career
Visioning in a Support Group
Organizing a Visioning Group

Structuring a Group Session

Group Dynamics
The Power of Group Support
Collaborative Visioning for Teams, Companies, and Organizations
Visioning at Work
Visioning and Organizational Development
Activities for Organizational Visioning
Team Building and Project Development

Chapter 12

Visioning and Relationships

201

Finding Love in All the Right Places

Case Study: Lisa's Story and Collages
Wedding Bells and Honeymoons
Case Study: Aleta's Collages
Baby Makes Three
Case Study: Christine's Story, Collage, and Baby Announcement
Suggestions and Applications
Creating a New Relationship
Improving an Ongoing Relationship
Collaborative Visioning for Families
Media for Family Collages
Case Study: Beverly and Tom Vision Together
A Collage for the Whole Family

Chapter 13 Visioning for Health and Well-Being

Regaining the Self

Case Study: Gayle's Story of Inner Healing
The Creative Self Diet
Case Study: Susan's Story of Healing, Change, and Weight Loss
Money, Self-Worth, and the Pursuit of Happiness
Case Study: Mark's Story
Finding Abundance Within
Case Study: Greg's Story of Discovering True Wealth
Suggestions and Applications
Body Image, Self-Image
Illness and Pain
Abundance

Chapter 14

222

Visioning to Find Your Place

241

A Home for the Heart

Case Study: Lucia's Story of her Dream House
Dreams for Rent

Mara Moves to Santa Fe

Case Study: Relocating to a New Area
Anna's Ranch
Case Study: Anna Finds Her Dream Ranch
In Closing

Resource Guide

254

Books
Audiotapes
Art and Journal Supplies

Sample Exercise from the Book - Finding your Heart's Desire

Prepare Your Inner Space
Reaching a place of inner silence that naturally leads into purposeful activity is an
important preparation for Visioning. As my movement teacher says: "Find the
stillness within the movement, and the movement within stillness." It is easier to do
this when you are working alone. However, alone or with others, there will be your
own chattering mind, the extraneous and irrelevant thoughts that distract you from
truly experiencing with your senses. Here is an exercise for centering in the present
moment and "being here now."
Focus: Creating the Container
Sit quietly in your studio space. Seated at your work area, look at your arrangement
of materials and supplies. How do you feel being here? How does it feel to be
setting out on this inner journey to find and realize your dreams? Spend a moment
reflecting on your physical sensations. Do you fell anxious or tense? If so, allow
yourself to breathe the anxiety out of your body. On the exhale, simply let it go.
Remember that there is no way you can possibly make any mistakes in Visioning.
There is no right or wrong way to do any of this work.
Check out your work area. Are you completely satisfied with where it is and how you
set things up? If not, take the necessary time to adjust things the way you want
them. You don't need any rational explanation for this. Just follow your instincts and
intuition.
Now focus your attention on the work area or playing field. This is the magic circle
of creativity where you will actually be making your Visioning collage. Place your
hands in the space. Run the palms of your hands over the paper, tracing the outline
of your paper with your fingertips. Contemplate the Australian Aboriginal practice of
each artist painting her own "dreaming" or element of nature and thereby cocreating that element. Be willing to co-create, in partnership with your creative self,
the life that your heart truly desires.
Close your eyes and focus your attention within. As you sit in silence and stillness,
allow yourself to become aware for your creative self, that fount of limitless potential
that lives inside of you. See that you are becoming the conscious container of your

creative self. Ask your creative self to be your silent partner, flowing through you.
Ask it to show its face as you portray your heart's desires in your Vision collage.
Open up your own innate wisdom pouring out through images and words.
As you get a deeper sense of partnering with your creative self, it is helpful to allow
an image to appear. This is a highly intuitive process and, again, there is no right or
wrong way to do it. The next exercise is intended to help you allow your creative self
to transmit an image to your mind, one that is relevant for you today. Each time you
do this exercise, a different image is likely to appear. The creative self has many
messages to send us, depending on what we need at any given time.
Order Visioning...
Table of Contents
back to main Visioning page - where you left off

http://nowgetcreativekids.com/visioning.htm#order

BUT... How to I do it?

How can I take what I'm day dreaming about - and bring
it into my physical world?

Visioning simply means... Thinking in Pictures...

Practical Visionaries in any field often say that they think in pictures.
Remember the old saying... One picture is worth 1,000 words?
Visual thinking is second nature for artists, designers, and architects who have
developed this innate ability as part of their craft.
Filmmakers and theme park designers create storyboards (cartoon like panels telling
the highlights of their story in captioned pictures)
Successful executives, business entrepreneurs, scientists, writers, athletes, and just
plain 'folks" use mental imagery every day to "design in the mind" what they want to
accomplish in the world
This has been true in the field of competitive sports for many years, in methods such
as the inner game of tennis, golf, baseball, basketball and football etc.
What was once considered a highly esoteric pursuit - thinking things into reality - has
now become quite common. The fact is, we all do it every day!
You may think you don't know how to visualize, but stop and think for a
minute.
If I ask you to imagine a big Red Apple, what do you do? By seeing with your mind's
eye, you reproduce a mental image of a big, red apple, don't you? THAT'S why we
call it imagination
We use this ability every day, when we remember the route to work or visit a familiar
restaurant or imagine a big red apple (as you just did).
Actually we don't see with just our eyes - we see with our brains, too.

Why is visual thinking and graphic representation so important

for a Visionary?
One reason is their Suggestive Power

Visualization and other techniques for creating mental pictures are being used in the
fields of medicine. Patients of all ages and walks of life have been taught to use their
imaginations for:

managing pain

dealing with life-threatening or chronic disease. Cancer patients are guided in

mental "Pac-Man" games in which they visualize the cancer cells being
gobbled up
losing weight (see my book: "Lighten Up Your Body - Lighten Up Your Life")

Visioning is rooted in the idea that you can design your own
life, that it is within your own power to:

take charge of your own imagination

become a purposeful dreamer

design the life of your dreams
Vision your dream into reality

Visioning begins by naming your heart's desire and translating it into pictures and
words on paper
It is the same process designers, architects, and engineers use when they
get an idea and create sketches, models, and blueprints.
THEY know the alchemy of turning thoughts into things!
There's nothing mysterious about it!
It's the process know as DESIGN. AND you can learn it too, by designing from your
heart's desires

So... How can I use this in my life?

Dr. Lucia shows you how to use Visioning in Action in your:

Work and career - dealing with problems on the job, job changes and career
transitions

Relationships - finding love in all the right places

Health & Wellness - the Creative self-diet, self-worth and the pursuit of
happiness
Find your true home - a home for the heart

Ok, I think I'm getting it... BUT Name me JUST ONE Dreamer
that really did all this!!!

How about Walt Disney?... "If you can dream it, you can do it" was his
maxim. Walt once dreamed of storytelling in a real 3-dimensional place, a place
parents could take their kids and ALL have a good time.
And out of his dream - Disneyland and the Disney empire was created.

But what are the principles and steps that dreamers and
designers, such as Walt Disney, use to bring their dreams into
physical reality?

Visioning follows the same rules that inspire professional designers and shows
how YOU can use them in in YOUR life, everyday - To DESIGN the Life of
Your Dreams.

Visioning sparks "the designer within you" and makes real the notion that if
you can dream it, you can do it.
The ten steps of Visioning are a road map to the creative process, applied to
your health, relationships, career, home, and all the other areas of your life.
You will learn how to apply her blueprint to your life, from making a wish
through the "creative chaos" to realizing your personal goals and dreams.
With easy-to-follow and playful, activities and time-tested techniques, you
will effectively grasp how to take Your Wish, then visualize that wish into your
life in a tangible and effective form!

Filled with success stories of her students who have already used this
process... one student "visioned", then achieved her dream ranch...
Now, is the time to add your success story... isn't it??? Order

http://nowgetcreativekids.com/CJExercises/index.htm
These FREE EXERCISES are compliments of Richard Bingham &
NowGetCreative.com and Dr. Lucia Capacchione, Art Therapist
Registered, Expressive Arts Registered Therapist.
The Creative Journal and Dr. Lucia Capacchione's other 12 books,
audio programs, and Dr. Lucia's recommended art supplies are
available in our Self Discovery Bookstore to learn more about Art
Therapy and how to use it in your life read: What is Art Therapy? to learn
more about Creative Journaling read: What is Journaling?

About the Creative Journal Method

What Will I Discover?
Materials for Journaling
Origin of the Creative Journal Method
How the Creative Journal Method Works
A Few Tips Before You Begin Journaling
Creative Journal Exercises and Activities
Subscribe to our Free Art Therapy/Journaling Newsletter
Take a Free Mini Course on how to achieve your goals
What is Art Therapy?
Self Discovery Bookstore
Recommended Art and Journaling Supplies
Now Get Creative Kids

Tell a Friend about these FREE Creative Journal Exercises

Email Richard@NowGetCreative.com
Copyright 1996-2004 Lucia Capacchione, Ph.D. A.T.R. All rights reserved.

About the Creative Journal Method

The Creative Journal Method was developed by Dr. Lucia
Capacchione, internationally known author of ten books,
including The Creative Journal, The Power of Your Other
Hand and the bestselling, Recovery of Your Inner Child.
She is a registered Art Therapist and lecturer/workshop
leader. A pioneer in the field of creativity and healing, Dr.
Capacchione discovered the healing power of writing and
drawing with the non-dominant hand. She originated Inner
Child Reparenting work and her book on the subject has
become a classic in the recovery field. Her most recent book
is Putting Your Talent to Work (co-authored with Peggy
Van Pelt of Walt Disney Imagineering).

The Creative Journal Method has been endorsed by Bernie Siegel, Joan
Borysenko, Gerald Jampolsky, Louise Hay, Charles Whitfield and Melody Beattie. The
method is being used internationally for growth and healing in such settings as:

counseling and health centers, hospitals and prisons

support groups for persons with AIDS, HIV positive and cancer
inner child workshops
treatment for addictions, recovery from abuse or trauma, prison
courses in creativity, writing & art
professional training in psychology and expressive arts therapies
talent and career seminars
weight management and body image workshops
childbirth preparation classes and teen mother groups
public elementary & secondary schools

Creative Journaling is a tool for:

o
o
o
o
o
o
o

personal growth
health and healing
inner child work
creativity development
life planning
career and talent development
parenting kids and teenagers

spiritual practice

The originator of this innovative and therapeutic approach to journaling invites you to
join her in an inward journey of discovery, healing and growth.

What Will I Discover?

I hope this is the most rewarding journey of your
life. Why shouldn't it be? The Creative Journal is
about YOU. It's a therapeutic tool for GETTING TO
KNOW YOURSELF BETTER, body and mind,
heart and soul.
Using techniques based on expressive arts therapies
and my original brain/mind and creativity research,
you'll find out:
What you really feel and think
How to decode your dreams and use the
information hidden there
Where you're at in your life and where you're
going
How your own body can be a healer and guide
How to remove blocks to creativity
How to re-parent your inner child and find the creative child within
What your true heart's desire is
How to find spiritual guidance within
You'll be doing all this while playing with new media of expression:
drawing and doodling
color and images
creative writing and poetry
written dialogues

Materials for Creative Journaling

Blank book or loose leaf folder (unlined pages) 8.5"x 11"or larger
Felt pens (12 assorted colors or more) Crayons can also be used.
Some Creative Journal activities must be done in a journal (blank book or loose leaf
folder) Others can be done directly on the computer.
Drawings and written dialogues must be done by hand in your journal. In some cases
you'll be using both your right and left hand. Sounds weird, huh? Writing and
drawing with the non-dominant hand has been shown to put people in direct touch
with the creative, emotional and intuitive faculties of the right brain. Please see my
new revised book, The Power of Your Other Hand - A course in channeling the
inner wisdom of the right brain

Origin of the Creative Journal Method

Before introducing you to the method, let me tell you briefly how I discovered this truly
amazing personal growth and creativity tool. At the time, I was a professional artist and
teacher. I had never had any therapy and the farthest thing from my mind was becoming a
psychologist or writing books about personal growth.
I was in a major crisis after five years of coping with divorce, family illness, several
moves, job changes and raising two young daughters on my own. My body finally broke
down from too much stress and I became very ill.
The nature of my disease was quite mysterious: it confounded all the doctors and terrified
me. My symptoms? Complete exhaustion, anxiety attacks, and several infections (sideeffects of antibiotics and other medications). At one point, my lab test was mixed up with
someone else's and I was given the wrong prescription. By the time I was told, it was too
late. I had already taken the medicine and was having reactions: more infections, more
anxiety attacks.
Unable to work or do much of anything else, I was in bed for weeks. I began doodling
and writing in a sketch pad that sat on my bed stand. Reading The Diary of Anais Nin
inspired me to turn my sketch pad into a personal journal.

Here is a drawing I did in one of my first journals. It's

called "Coping with Crisis."

Another drawing done at this time was one that I called

"Giving Birth to Myself."

When I did these drawings I really had do idea what they meant. It was like having a
dream on paper.

I was later to learn that I had tapped into the creative and healing power of my right brain
(which specializes in visual/spatial perception as well as emotional and intuitive
expression). But I didn't know that at the time. Frankly, I thought I was losing it. They
looked like the paintings of mental patients you might see in the occupational therapy
ward of a psychiatric hospital .
Yet, these odd little sketches intrigued me. It was as if I was writing in a foreign language
that I didn't understand. The important thing was that I felt a lot better after I did these
drawings. Something about doing this was healing me, although I couldn't tell you how
or why. Later, I learned to read the language of symbols and decode these mysterious
messages from the unconscious. Just as you will learn to do in keeping a Creative
Journal.
Doing these drawings felt so therapeutic that I decided to keep a journal of my feelings
and thoughts. My first "official journal" was a little blank book I had bought twenty years
before when I was fifteen and thought I wanted to be a journalist . (How's that for
prophetic wisdom?). I had never written a word in that book. But I started. And I have not
stopped writing since. The Creative Journal healed me and led to a new career as an art
therapist and author. I am pleased to share with you what I learned about the art of
finding yourself.
The Creative Journal Method is unique because it develops both sides of the brain: the
rational, verbal left hemisphere and the artistic, intuitive right hemisphere. Drawing is a
right brain function, writing words is primarily a left brain activity. Using the non
dominant hand helps to INTEGRATE the brain hemispheres. Writing with the hand you
don't normally write with allows you to express - in words - feelings and intuitions
associated with the little-used right side of the brain.

Guidelines: Just a Few Tips Before You Begin Creative Journaling

How Often, How Long and When

You don't have to do journaling every day. The more you do, the more you'll benefit. It's
up to you. Late evening is a good time, just before retiring. Some people prefer journaling
early in the morning before they start their day. Block out at least fifteen minutes in any
one session. Some activities take longer. The great thing about a journal is that you can
use it practically anywhere. It's cheap and it's great therapy when you've got problems to
resolve and it's a lot of fun.

Setting
It's best to have a quiet place where you can be alone with yourself and concentrate on
journaling. Find a place that is free from loud noises, distractions and interruptions. Many
people find that they have a favorite chair or desk or even a spot in nature where they like
doing their Creative Journaling. Find the place that feels best for you a place that's safe,
quiet and conducive to taking little journeys inside.

Structure and Spontaneity

It's a good idea to put the date on first page of each journal entry. This way you can go
back and review where you've been during your little trips into "inner space." You're
likley to see changes and growth. Sometimes you night uncover old patterns that you
wish to change or new ones that you want to cultivate.
Express yourself as openly as possible. Don't edit or revise what you write or draw. Just
let it all hang out. The important thing is to be as honest as honest and spontaneous as
possible. Remember, no on is grading you or evaluating your work. There is no right way
or wrong way to keep a journal. Find the way that works FOR YOU. After all, it's YOUR
journal, it's your life.

Honesty and Privacy

In order to be really honest with yourself it is VERY IMPORTANT that you keep your
journal private. This is a from of self-therapy and just as therapy is held confidential, so is
journal work. If you're worried about what people will think about your feelings,
thoughts, drawings and musings, you'll never be able to be really honest with yourself.
Without total honesty, the Creative Journal will not yield the best results.

Selective Sharing
There are times when you may want to share an insight, a feeling a dream or some
drawings with someone else. Be selective about who you share these special pieces with.
Be sure the person is safe, won't criticize you and is supportive of you and your journal
work. Sometimes you may want to share with your therapist, counselor, best friend or

spouse (if it's safe). Whatever you do, avoid sharing with people who put you down, think
journal-keeping is a waste of time or want to tell you how to think and feel or how to live
your life. How you live your life is up to you. Don't let others talk you out of being and
expressing who you really are in your journal.

Self-Criticism
The written and drawn illustrations were done by other journal-keepers just like you.
Their work is meant to inspire you and spark your own creativity. It is not for you to
copy or compare your work to. There is no right or wrong way to do Creative
Journaling. Only YOUR way. Relax, express what's inside and get to know the real you.
If you encounter self-doubt or blocks, there are exercises specifically for dealing with it.
You do not need any experience, training or special talent in writing or art to do these
journal activities. All you need is the willingness to explore yourself, experiment with
new media of expression and have a good time with yourself.

Creative Journal Exercises and Activities

Finding Yourself

Healing the Body/Mind

Warm Up
How Do I Feel Right Now?
My Inner and Outer Self
Looking Back
Where Am I At?
Current Challenge
Self-Portrait
Block Buster I
My Creative Self
The Guide Within Me

Body Talks
Tension and Relaxation
Nurturing the Child Within
Nurturing All of Me
Drawing Out Your Inner Healer
Personal Support System

Dream Work
Draw a Dream
Translating My Dreams