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journal writing

Life Works With Me… a journal writing session

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On the top of your journal entry, simply write:

“Life Works with Me”

Then just write for several minutes whatever comes out. Don’t think too much or self edit. Simply write.

I think I wish to do this one. I will start and then you begin. Ready?

Live Works With Me

Life works with me when I am focused on good things: gratitude for what I have and excitement and anticipation for good things to come.

Life works with me when I am being honest, kind, genuine (to myself and others).

Life works with me when I am taking care of myself: eating well, doing work I care about, spending time with my family, having fun, exercising, and sleeping well.

This is a great exercise and I am going to finish in my private journal. Your turn, friends…



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Tracking for less anxiety and a better night’s sleep: tonight’s journal writing exercise


Feeling out of control causes stress and shame. If there is something in our lives that we are not managing well, chances are we are worrying, anxious, and not sleeping well.

Whether it is binge-eating, being in a toxic relationship, or drowning in debt, it is easy to feel lost in the darkness and not see a way (the light) out.

Tonight, I invite you to use your journal for tracking. What do I mean by tracking? Choose something in your life that is causing you sleepless nights… perhaps it is a relationship, your finances, the extra weight you can’t seem to lose…

whatever it is, commit to tracking it in your journal for one week.

So, for example, if it is about a relationship, keep track of the situations that lead up to an argument.

If it is your financial life, track your income and expenses (down to every cent).

If it is about your weight, track everything you put into your mouth for one week.

You get the idea. What we keep track of, we will gain insight from. It is harder to be in denial about something when it is right out there in the open in front of us.


I am going to commit to tracking my expenses for the coming week. What are you going to track?

If something is worrying us, isn’t it better to confront it and have it on paper rather that swirling around in our minds when we are trying to sleep? I believe this is a worthwhile exercise for peace of mind.

Let me know how you do!

In Peace,



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What makes you feel triumphant? This evening’s journal writing exercise.

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According to, triumphant means:

1. Having achieved victory or success; victorious; successful.
2. exulting over victory; rejoicing over success; exultant.

I think it is important to celebrate our successes and focus on what makes us feel victorious (over challenges).

In other words: TRIUMPHANT

What a nice powerful word. We are simply going to write this word at the top of our journal entries and see what comes out. List whatever comes to mind. Ready?

Here we go…



1. When I am able to successfully help somebody the way they needed help.

2. Doing something that required a leap of faith (and despite the fear) I did it anyway.

3. Enjoying back patio that is not screened in on a summer Florida evening and there are no bugs.

4. When a spark of inspiration ignites and I do something about it (take action).

5. When I get a compliment about something I did (not just about my appearance).

6. Seeing above the fray… not getting lost in the drama of day to day life.

7. Sharing something special and the recipient(s) get it.

8. Finishing the Honolulu Marathon at age 15 (when I had just recently recovered from a bad bout of strep throat).

Well, this is a great exercise and I will finish in my private journal.

Your turn, friends.

In peace,



“That which causes us trials shall yield us triumph: and that which make our hearts ache shall fill us with gladness. The only true happiness is to learn, to advance, and to improve: which could not happen unless we had commence with error, ignorance, and imperfection. We must pass through the darkness, to reach the light.”
Albert Pike quotes (American Lawyer, Journalist and Soldier, 1809-1891)

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What do I love? A very fun journal writing exercise


Okay, so we are going to have some fun in our journals tonight. Ready? I know I am. The exercise is simple. We are going to write down as quickly as possible (and in no particular order) a list of things we love right now. I encourage you to not think too much. Just write your list. Quickly! Just see what comes out. I often think that when I do not overthink things the real truth will come out.

So, let’s get started shall we?

As I do from time to time, I will begin my own journal entry but then send you off to do yours, okay?

What do I love?

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1. Being married to the love of my life and my best friend

2. chocolate

3. Florida

4. A glass of red wine at the end of the day

5. My daughter

6. My cat

7. My son

8. My parents

9. My brother and his wife

10. My home

11. Really good food

12. Jazz music

13. Cooking (while listening to the jazz music, sipping on the red wine, in my wonderful home)

14. Learning new things

15. God and realizing peace.

16. The outdoors

17. Moving my body

18. My job

19. Getting people to think (I love to ask questions…)

20. Christmas lights

21. The beach

22. Hawaii

Okay, I must stop. Trust me, this is a really fun exercise and you won’t want to stop until you have at least 100 things that you love written down in your journal.

Have fun. Love to all.


girl with writing-book and pen on a sky background

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Three questions for our journals tonight


Like the genie who grants us three wishes, our journals tonight are going to grant us three questions to explore.


Here goes:

1. What do I need to pray on?

2. What do I want to learn more about?

3. What am I thankful for.

Perhaps as I sometimes do here I will begin my own entries. Let’s see…


What do I need to pray on?

1. The future and direction of The Warm Milk Journal
2. Somebody who I am close to…
3. The health and prosperity of my community

What do I want to learn more about?

1. Review French which I studied many years ago in school
2. The wine industry
3. Marketing

What am I thankful for?

1. My husband and daughter and son and cats and brother and sister in law and parents and friends…

2. My job

3. My home. I love my life here in Florida!

4. My health

5. God

I have so much more I can write but I will as I often do, finish this privately so that you can begin your own writing.

Thank you for being here on this journey. I wish you a peaceful night tonight and every night.

Happy writing!



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Putting God first for a good night sleep: tonight’s journal writing entry


For those of us who lose sleep at night due to anxiety I encourage us to look within ourselves…

No matter what our religious background or beliefs may be I think the more we get out of our own way and have faith in God,

the more free we will be from our anxiety and enjoy a restful night of blessed sleep.

These days I have been putting into practice a few things that I am very excited about that (for me) put God first and as a result,

I am sleeping blissfully. It will be different for all of us. I will share a bit and then I invite you all to explore how you can put God first to get a good night sleep.

Make this tonight’s journal entry if you wish…

I recommend before you begin to write, to sit and close your eyes and breathe in to the count of seven and breathe out to the count of seven. Do this four times. Be sure you really fill your belly as you breathe in.

Then when you are ready, open your eyes and write.


I am putting God first by:

1. Forgiving myself and others every time I experience a thought of judgment or regret about the past.

2. Taking time to stop and breath.

3. Closing my mouth more and opening my ears more.

4. Focusing on what is truly important rather than getting caught up in petty details of daily life.

5. Reading spiritually nourishing books in the morning and at bedtime.

6. Not fretting about the future: AKA having faith


This is a wonderful exercise and I could keep going but I will stop here so that you may begin your journey too peace, a good night sleep, and putting God first (whatever that may mean to you).

In Peace,



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Three things to write in your journal at bedtime

Writing in our journals at bedtime is a wonderful habit to get into. What to write about. Here are three wonderful entries….

1. List five things you feel thankful for.

2. Write down a question you have for God or the universe.

3. Write down an achievement you have made recently that you feel proud of.

Now light’s out.

Good night!


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What makes you feel the most shy? (a post for those of us with mild social anxiety)


If you have been here a while, you know that I have a history of social anxiety. I believe that social anxiety is one of the leading causes of insomnia and preventing us from living the life of our dreams (our mission). So, perhaps we need to take a closer look at this…

Tonight I am asking you to look at something that may be a bit uncomfortable for you but do ask yourself:

What makes me feel the most shy?

If you get in a relaxed place in your journal writing and respond to this question in your journals I believe you may gain some insight.

As hard as it is, I will share with you what makes me feel the most shy:

1. When I have to go to big parties and I don’t know anybody

2. When I have to attend small gatherings and I don’t know anybody…

3. When I am in my reflective, introspective world, and suddenly find myself having to be “on”.

4. When my energy is just not there and I want to be in my cave.

That’s a few. There are others.

If you are willing, please share with us your challenges with shyness and social anxiety. I know there are many of us out there.


We need to accept ourselves and know deep down that there is nothing wrong with us.

This topic will be continued in future posts.

Wishing you peace and a restful night tonight and every night.



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All things sweet… tonight’s list for our journals


There’s nothing better than a good friend, except a good friend with chocolate. ~Linda Grayson, “The Pickwick Papers”

For the last week I have been on a no-carb diet and I am literally dreaming about dessert. The night before last I dreamed about gourmet ice cream. Last night I dreamed about layered cake with frosting and pudding between the layers…

I also have been challenged the last few days with a wrist/arm injury that has caused me to be a bit blue.

Hence, I declare tonight to be a night of thinking of all things sweet! (you all know how I love writing lists) Are you with me?

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In your journals, list as many sweet things as you can think of. Write quickly. Don’t edit yourself. Just have fun and see what comes out. I have a feeling that once you are finished with this list you will be feeling quite effervescent and happy…


My list of all things SWEET:

1. Chocolate: especially Cadbury milk chocolate or Lindt extra creamy milk chocolate
2. My husband
3. My daughter
4. My cat, Mew
5. Honeysuckle
6. Gardenia flowers or fragrance
7. Banana loaves baking in oven
8. A full tank of gas
9. A check in the mail
10. A great story


I could literally write about a hundred more things because this is such fun but I know you have your own list of sweet things, so what are you waiting for? :-)

In Peace,


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The light has returned! I am writing in my journal outside for the first time in months!

I love it when we spring forward an hour and daylight savings returns. That means I can return to my favorite writing place in the world: my back patio garden! Perhaps the calendar is not saying this is the first day of Spring but it certainly feels that way to me.

Here is the view I have at this exact moment as I write this (and it’s almost 7:00 PM):


It’s still a little cool, yes. My plants have not recovered from the few hard freezes we got this North Florida winter. Hmmm…..

but, you know what?

I am outside!!! I am writing outside. Do you ever take your writing practice outside? If not, I highly recommend it. There is something about being in the fresh air and connecting with the natural world that makes one’s spirit soar and creativity leap off the keyboard or flow from the pen…


I love spring anywhere, but if I could choose I would always greet it in a garden. ~Ruth Stout

In peace,


Forget not that the earth delights to feel your bare feet and the winds long to play with your hair. ~Kahlil Gibran


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