The WMJ Mission

To live the life of our dreams by day and sleep restfully at night.



Follow us on Twitter!

Like us on Facebook!

journal writing

I Am Always Thankful For A Good Night Sleep

Sleeping Girl on the bed. on light background

I don’t always get it. But I am ever grateful when I do – a good night’s sleep that is. We need our sleep! We simply don’t function physically or mentally our best without it. During this busy holiday season, we may find it even harder to sleep restfully. Here are a few tips that I find helpful this time of year:

1. Write down all of your “to dos” and worries earlier in the day or evening (just not too close to bedtime). This permits you to put your mind to rest.

2. Don’t over-commit. It’s okay to say no to things: parties you don’t really want to attend, a volunteer event that you really don’t have time for, cooking for all of the extended family (delegation is a great skill to learn).

3. Don’t let electronic gadgets and social media overwhelm you. I am intentionally limiting my social media usage and ebooks at night and returning to regular paper books for bedtime reading. This is really helping me.

I wish you a wonderful (and restful) holiday season.

In Peace,


Two women friends laughing with a perfect white teeth

Related Posts:

How Do I Want to Be Remembered? Tonight’s Journal Writing Exercise


This is always a great writing exercise to do from time to time to get clear real quick about what is important.


Simply, write the answer to the question:

How do I want to be remembered?

Then write…

If this was my journal entry tonight I would say:

I want to be remembered for my

1. Smile

2 My loving my life

3. My willingness to try new things

4. Being a good friend, wife, daughter, sister, mother, and neignbor

5. Not taking myself too seriously.

Your turn! This is a good one. I hope you enjoy it. I wish you a restful evening and great day tomorrow.



Mew wishes you well and says: "What are you waiting for? Get writing!"

Mew wishes you well and says: “What are you waiting for? Get writing!”

Related Posts:

What Do I Know? Tonight’s Journal Writing Exercise

186789_1212022939_1277480_n debbiejohn

At the end (or start of) a day, a wonderful exercise is to open up our journals and simply write the answer to “What do I know”.

In our writing we are going to declare what we know. This is a simple but very powerful exercise. Often we are so busy taking care of daily life that we flit from here to there without a thought of who we are or what our lives are about.

Something quite wondrous can happen when we give ourselves the gift of stopping for a spell… and getting ourselves grounded. It may be helpful to stretch and breathe deeply a few times. Get in a comfortable spot and write. As I often remind you, don’t think too hard or self edit. Just write and your true voice will come out.

There is no time like the present to write and know our voice and power. I invite you to simply write at the top of your journal entry:

“What I Know” and then write.

I am excited about this one I will admit. I will start my own entry a bit and then you go on, okay?


Let’s see… (deep inhale, deep exhale)…

What I Know:

1. Life is a gift and I wish to enjoy each day I have.

2. It feels good to help someone.

3. It feels good to contribute to a cause I care about.

4. People need sunshine.

5. I love my family and home.

6. Pure milk chocolate is heaven on earth.


I have much more to finish in my private journal but I want you to get started.

Happy Writing!

In Peace,



Aerodynamically the bumblebee shouldn’t be able to fly, but the bumblebee doesn’t know that so it goes on flying anyway. ~ Mary Kay Ash

Related Posts:

  • No Related Posts

Five Journal Writing Prompts For a Good Night Sleep Tonight

Sunset in jungles

This evening I offer a few ideas for our journal writing tonight. There is a lot going on in the world right now and we can always benefit from giving ourselves some time to get grounded, get still and silent, and write… What this does for us is get our thoughts out on paper, prime our minds for sleep by drifting off in the most peaceful, gracious, and loving state possible. How does that sound?

What to write about? These five prompts will get you started.

1. I wish to send love and healing to ______________________.

2. I Am: ________________________________.

3. I Am love and I am loved and this is how I know: _________________________.

4. The things I am most thankful for are: ____________________________.

5. How I can help the world: _________________________.

In Peace,



This post is dedicated to the city of Paris and everyone there and who has friends and family there. Love, prayers, hugs, and peace to all.

We seek peace, knowing that peace is the climate of freedom. ~ Dwight D. Eisenhower


Related Posts:

Fall Asleep Easily Tonight With These Seven Tips

Don’t toss and turn tonight. Do these Seven things instead!

1. Spend time outdoors during the day

2. Set an intention to focus on gratitude. Do not complain today.

3. Keep your electronics out of your bedroom. If you are using your phone or tablet close to bedtime, adjust the setting to less bright.

4. At bedtime, adjust your thermostat so that it is at least a couple of degrees cooler than what it was during the day. Depending on what it is like outside where you live you may want to simply crack your bedroom window open and let some cool air in during the night.

5. Wear socks to bed.

6. Do something relaxing before bed such as: take a warm bath, exchange back and foot rubs with your sweetie, or read something spiritual.

7. Write in your journal: write about something good that happened today, write about something that you are looking forward to about tomorrow, and declare something awesome about yourself (such as “I Am _______ ) – you fill in the blank.

That’s it. Make these seven tips a daily and nightly routine and you will be sleeping more restfully soon.

In Peace,



Related Posts:

I Am Peace…. tonight’s journal writing entry


In your journals tonight (or in the morning), I invite you to simply write at the top of the page:

I Am Peace

Then just write. Don’t take too much time with it. Just let it come out. Don’t self edit. Let it flow. I enjoy doing this kind of journal writing exercise outdoors or after I have had some exercise or meditated. For example, I am newly home from my Bikram yoga class. My body is calm and my mind and spirit are ready to do some good work….

I may start my entry a bit and then finish in my private journal… Let’s see-

I Am Peace

I am peace because I know it is more important to be loved than right

I spend time outdoors and see the splendor in this world

I am peace when I remember to be thankful for all of the good things in my life

I am peace when I let anger and resentment and judgment go…

I am peace

on the river

And now it’s your turn.

In Peace,


Let there be peace on earth
And let it begin with me.

~Seymour Miller & Jill Jackson, “Let There Be Peace on Earth,” 1955


Related Posts:

Why is it so hard to forgive sometimes?


Forgiving is rediscovering the shining path of peace that at first you thought others took away when they betrayed you. ~ Dodinsky

Why is it hard to forgive sometimes, why is it hard to forgive?

With best of intentions and spiritual work, it can still sometimes be hard to forgive.

When we hold onto something we are hurting ourselves and often our peace of mind and sleep.

If you are holding onto something that you wish to let go but just feel like you can’t, you are not alone. Many of us feel this way from time to time (or all of the time for some of us).

We are hurt, we are mad, we are resentful, we are stubborn, we are not going to take this anymore! Oh no… we are not… Hmmph!

Unhappy woman depressed about marriage

I have lost many nights of sleep over the years because of things that I held onto, that I refused to let go. A resentful and stubborn mind does not exactly nurture and encourage a night of restful sleep.

In your journals, I invite you to:

1. write down anything that is eating away at you

2. If it is a person you are mad at, imagine them being an innocent 4 year old.

3. If it is a person you are mad at, know they are doing their best (like you).

4. If you are frustrated by circumstances, is there anything you can do to change things? If yes, what is one small step you can commit to making to change this in your life? If the answer is no and it is something out of your control, then you need to practice acceptance. Breathe. It is what it is. It will pass.

For further reading:

Psychology Today’s Live Longer by Practicing Forgiveness

NY Magazine’s 17 Things We Know About Forgiveness

I wish you peace and a good night sleep

love and hope

If we have no peace, it is because we have forgotten that we belong to each other. ~ Mother Teresa

Related Posts:

What gives you comfort and helps you sleep?

warm bath

When we are not sleeping well, we definitely feel out of sorts physically and emotionally. We can often feel alone and just isolated from the world. When we are sleep deprived we just want to stay in our caves and to be left alone. This is when we need some comfort.

Tonight, I want you to tap into the things about life that give you comfort. You may want to write these down as a list in your journals (you all know how much I love lists) or simply think of these things as you go about your life. You are loved. You are safe. You are not alone.

The things that give me comfort are:

1. My family
2. My friends
3. My home
4. My cat
5. My favorite blanket (yes, I have a blanket that I have had since I was in college).
6. My back patio garden
7. My Pandora music
8. My comfortable bed
9. My journal
10. The sky: the sun, clouds, moon
11. The ocean
12. Cooking for my family
13. My books
14. My green soft fleecy bathrobe
15. My wonderful neighbors
16. Coffee

I could go on and probably write a 100+ things down on this list. I have many blessings. I enjoy many creature comforts and really don’t have much to complain about when all is said and done…

I wish for you a sense of peace and knowing that you are loved. Sleep well.

In Peace,



Related Posts:

Rest well this evening (tonight’s journal writing session).

on the river

Rest well this evening,

You have put in a day…

Tomorrow is Friday

and you have just one more day

to say, “I will get it done”

and then the fun can begin.

Another outlook

may be to say fun and relaxation can come your way

no matter what the day.


Tonight, I invite you you to write in your journals the answers to these three questions:

1. What went well today?

2. What do I look forward to about tomorrow and the coming weekend?

3. What is one thing that I can decide to right now take off my plate to make room for things in my life that are more important to me?

These are not just random ideas for our journal writing.

Prompt number one: when we focus on the good things in our life, that is what gets larger. Lets be choosy about where we put our lens. We have the choice to paint whatever picture we choose about our day and our lives.

Prompt number two: Anticipation is so sweet and when we have something to look forward to our outlook will be much brighter. I find I sleep much better at night when I go to sleep thinking about something good that is coming my way the next day.

Prompt number three: Empty the cup and make room to fill it with something good…


I don’t always do this but as some of you who have been here a while know that sometimes I start my own writing here on the posts. I suppose it is the teacher in me that wants to model something for you but also to share a little of myself so that you may see that we all have our triumphs and challenges – some big some little but we are all human traveling on this human journey.

Let’s see:

What went well today?

I met new people, helped a good cause, and enjoyed helping the company I work for.

What do I look forward to about tomorrow and the coming weekend?

Tomorrow, I look forward to catching my breath a bit, getting caught up on some desk work and the for the weekend I am excited about going on a hike somewhere around Jacksonville with my huaband, watching football, and writing.

What is one thing that I can decide to right now take off my plate to make room for things in my life that are more important to me?

I can decide (and will) right now decide to take worry about the future off my plate. Worry is exhausting and can affect my health, sleep, and relationships. The future will come as it will. I will focus on what I am planting and working on now so that worry about what comes later is unnecessary.


I wish you a beautiful Fall evening. Enjoy the season. Rest well. Live well.

In Peace and happy writing,


Related Posts:

Focusing on the good around us: keeping a gratitude list

Red flowers

It’s a beautiful Fall morning, and I am thankful for many things such as: my health and the health of close family members and friends, the beautiful morning light filtering out on the duck pond out back, feeling appreciated at home and at work, and all of the many things that are going on in my life that are keeping things interesting.

If you haven’t been, I invite you to keep a gratitude list in your journal. Even if you just add one thing in the morning and at night, that would be a great way to begin and end your day. You might be amazed how easy it is once you get started to list many blessings that you hadn’t really thought about until you started to write. We really do have rich lives when we focus on all the good around us.

I wish you a blessed day and restful night tonight.

In Peace,


thank you

We can only be said to be alive in those moments when our hearts are conscious of our treasures. ~ Thornton Wilder

Related Posts:

  • No Related Posts

Sign up. It’s FREE!

Yoga with Pranamat ECO 120x240