For many people, the bad thoughts, memories, and experiences may be so intense that it looks like there is no good stuff at all. I hear you loud and clear and can feel that same frustration from time to time. The thing is there is still good stuff in there, however, it’s just not prominent.
That’s where a Jubilation Journal comes in. As soon as you start to use it, you will surprise yourself with the amount of good you really do have in you!
It can be easy to underestimate the importance and power of recalling all of the good things in your life; so, with this practice prioritized in your daily models, it will help you find, see, hear, and remember the good stuff.
The Jubilation Journal helps you to get into the habit of feeling good more often.
The Five Parts of the Jubilation Journal
(1) Positive Emotional States – These are good memories and happy thoughts, including the memories you’ve flipped. In other words, you can flip a memory with a simple, but powerful, technique, like Mindscaping, you change your perception of that memory from a bad experience to a good one. write the new good memory into your Jubilation Journal. This is what helps to make it more real, more secure. Remember, the new memory is now the new record your subconscious is referring to – which is what will result in different experiences in your life. Writing that new flipped memory into your Happy Journal with your other happy memories makes it all the more real – and therefore, all the more effective!
(2) Positive Affirmations – These can be phrases, photos, pictures and anything else that symbolizes what you want your life to be like.
(3) Gratitude List – A list of everything in your life you appreciate. Gratitude is a very powerful state; and the more you find to appreciate and be grateful for, the better your emotional, mental and physical state – and the more you will have to be grateful for.
(4)Goals and Dreams – Write in your Jubilation Journal, your goals and dreams for each of the 8 major areas of your life: family, spirituality, work, finances, health, recreation, personal growth, and community. Make a note of what you would like to achieve in these areas.
(5) Resource Jewels – These are little “jewels” – things you hear, read, or think of that resonate with you. Write down
Choosing the Right Journal For You
You can use an ordinary notebook for this, but I would recommend you to choose something that your mind will understand as special. If it’s beautiful to you and brings about feelings of joy to look at it, you are more likely to use it and stay consistent with it. I have a thick, leather-bound Jubilation Journal that elicits many good feelings along with the smell of leather, that draws me in and makes me want to write. If you aren’t able to invest in a special journal at the moment, use a regular notebook, but find a way to make is special to you. Cover it in fabric, paint it, bedazzle it with jewels. Do what you can with what you have to make it special. The more you put into it, the more you will get out of it.
How To Use It
Once you have a journal that feels special, it’s time to get started filling it in. There are many ways to do this, but I recommend that you divide the journal’s pages into the five sections above, and put a heading at the beginning of each one. You could also color code each of the parts if you are a highly visual person. Now, you can simply start writing into the book, as you go, starting a new page for each part, and use the colored markers to identify the different parts. For example, you’ll know that if you’re looking for your Resource Jewels you’ll find them in the blue section; if you’re looking for Goals and Dreams, those will be in the red section.
Now, start thinking about what makes you feel good, and write these things into your journal as you remember them. It may seem difficult at first; but as you continue, it will become easier and easier. The more you practice thinking of what feels good, the more you’ll be able to access those memories and thoughts. Keep your Jubilation Journal with you, and as you go about your day, whenever something happens that feels good, or that is fun, or you think of something good, write it down.
If, for some reason, you cannot have the journal with you, make a note of these things somehow and create a positive habit for yourself of writing them into your journal as soon as you can.
After you have been writing for a while in your journal, it can be
The more you do this, the more you’ll develop the habit of feeling good more of the time. Journaling regularly will rewire your brain and condition your body for more happiness. You will start to find yourself feeling happier more of the time, without even trying