Journaling for Grounding & Positivity: A 7-day Practice with Cello Meditation Music | The Wong Janice | Skillshare
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Journaling for Grounding & Positivity: A 7-day Practice with Cello Meditation Music

teacher avatar The Wong Janice, Where Ambient Cello Meets Meditation

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

    • 1.

      Introduction

      2:27

    • 2.

      What You'll Learn

      1:37

    • 3.

      The Role of Journaling

      1:42

    • 4.

      Materials & Class Project

      2:04

    • 5.

      DAY 1 - Journaling for Gratitude

      12:59

    • 6.

      DAY 2 - Journaling for Empowerment

      13:57

    • 7.

      DAY 3 - Journaling for Freedom

      16:11

    • 8.

      DAY 4 - Journaling for Love

      12:40

    • 9.

      DAY 5 - Journaling for Acceptance

      13:24

    • 10.

      DAY 6 - Journaling for Forgiveness

      13:14

    • 11.

      DAY 7 - Journaling to Surrender

      13:07

    • 12.

      Final Words

      2:33

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About This Class

Are you looking for an aid to feeling more grounded and positive and love cello music? Then this is the class for you. 

Join The Wong Janice, Amsterdam-based sound meditation guide and cellist as she guides you through 7 themes she uses weekly in her virtual cello meditation concerts for companies all over the world. Now she is delighted to share these with you in this unique approach to journaling. The prompts and music will help transform your mood and inspire you to write with full awareness while harnessing the power of journaling for healing. 

The themes covered:

  • Gratitude
  • Empowerment
  • Freedom
  • Love
  • Acceptance
  • Forgiveness
  • Surrender

This course is for people with any level of journaling experience who would like to see how freewriting to the sounds of deep ambient cello meditation music can act as an aid in self-reflection and transforming one’s mood. Whether you’re a dedicated journaler or a complete newbie, don’t be afraid to give this class a try, as you never know what the combination of music and writing can bring! One thing is for sure: The Wong Janice’s deep ambient cello meditation music will leave you feeling undoubtedly more centred and calm.

In this class you will learn basic journaling techniques, starting with simple writing prompts to get you started in transferring what’s in your mind onto paper. We will then move onto longer format writing prompts to allow the words to flow from your heart freely. At the end of the class we will circle back and recap what we’ve learned. 

By the end of this class, you will have covered 7 new journaling practices, and with daily practice, learn to express yourself better and understand who you are at a higher level, bringing more stability in your life, and feeling more grounded and radiating more positivity from within. 

Once you have found your written voice, you will have the confidence and inner trust to express yourself on paper without the prompts, and use writing as a tool to help you feel more grounded and more positive whenever you need it most.

Meet Your Teacher

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The Wong Janice

Where Ambient Cello Meets Meditation

Top Teacher

Hello, I'm The Wong Janice. I am a sound meditation guide and cellist based in Amsterdam in The Netherlands helping people just like you feel more centred and calm through ambient cello meditation music, virtual cello meditation concerts and now I offer video classes on Skillshare! My classes on Skillshare are mostly about journaling, meditation/mindful practices and intention setting combined with my original ambient cello music! I'm so honoured to be a Top Teacher and look forward to sharing more classes with you.

For a sample of my music, watch the video below or follow me on Spotify, YouTube and Instagram.

See full profile

Level: Beginner

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Transcripts

1. Introduction: In every chapter of my life so far, journaling has helped me so much. From remembering my dreams, helping me to release emotions, manifesting my life goals, and not to mention, helping me gain the confidence to eventually quit my corporate job to become a full-time creative. Do you feel you're journaling too and has it ever impacted your life in some way? Or are you simply looking for an aid to feeling more grounded and positive? Or perhaps you just have a sweet spot for cello music? Whatever the reason, you're here at the right place. [MUSIC] Hi, my name is The Wong Janice, and I am a meditation teacher and cellist based in Amsterdam in the Netherlands, helping millions of people through my deep ambient cello meditation music. I spend my days working from home where I record and edit my cello meditation music in my home studio. I also perform virtual cello meditation concerts from my living room and I guide people to find their inner peace through online courses. I have been playing the cello and journaling since childhood. Both have helped me uniquely. The cello has taught me discipline and has given me self-confidence, while journaling has taught me to speak my truth, and given me a reliable and trusted ear. I am delighted to offer you this opportunity to go on a journey of self-transformation and inspire you to write with full awareness and freely from your heart while harnessing the power of journaling for healing. This course is for people with any level of journaling experience who would like to try free writing to the sounds of deep ambient cello meditation music as an aid to inspire the flow of the pen on paper. If you're more of a drawer than a writer, you can start with the written prompts and use the rest of the time to draw your thoughts. If you're new to journaling, don't be afraid to give this class a try, as you never know what the combination of music and writing can bring. 2. What You'll Learn: [MUSIC] In this class, you will learn basic journaling techniques, starting with simple writing prompts to get you familiar with transferring what's on your mind onto the paper. We will then move on to longer format writing prompts to allow the words to flow freely from your heart. At the end of the class, we will circle back and recap what we've learned. By the end of this class, you will have covered seven journaling practices. With daily repetition, you will learn to express yourself better and understand who you are at a higher level, bringing more stability in your life and feeling more grounded and just generally radiating with more positivity from within. Once you have found your written voice, you will have the confidence and inner trust to express yourself on paper without the prompts and use writing as a tool to help you feel more grounded and positive whenever you need it most. If you're a long-time journaler but has never tried with cello music, this could be something new. As a bonus, I have prepared a worksheet with all the prompts all ready to go. You can find it in the Projects and Resources Tab to download. Feel free to print it out and you're good to go. I look forward to seeing you in the class. Let's begin. 3. The Role of Journaling: [MUSIC] Let's start by learning about journaling and why it is a helpful aid for grounding and positive thinking. Journaling is a wonderful and therapeutic tool to have for any stage of life in any emotional state. Tapping into your subconscious through writing can help you consolidate feelings and thoughts on the whole spectrum, whether they represent happiness, excitement, anger, or feelings of numbness. Something you write now might plant the seed for something in the future, something you write now might reveal something that you didn't know. If you write over a period of time, it might help you see patterns and come to revelations. In addition, the cello is also known as the instrument sounding closest to the human voice. While listening to the frequencies of the cello, it could induce the flow of the page because you hear your own voice in it and you want to join in the conversation. As you begin this class, you will start to connect thoughts from your mind with the pen and paper, and hear your written voice. It might be the first time your inner voice meets the paper, or it could be a very familiar voice to you. Whatever you're journaling experience, it's important that you use real materials and not an electronic device. With a pen and paper, there's a permanence and acceptance of the words that fall on the paper, which you don't have when you use an electronic word processor or electronic device. 4. Materials & Class Project: [MUSIC] Now that we've understood the role of journaling, it's time to get your writing materials. For this class, you will need something to write with and something to write on. If you have colored pencils, pens, markers, get them now along with your journal, favorite notebook, or simply a piece of paper, lined or blank. Pause the video now to collect your writing materials. Please note that you should set aside 10-15 minutes per day for the writing itself. Now you have your materials, it's time to introduce the class project and to set your intention. There are only two tasks for the class project. One, commit to following this class for the next seven days. Two, after completing each lesson, upload a photo of your page or whatever you feel comfortable sharing even a word or sentence, and also leave your accompanying thoughts. Now you have your pen and paper ready. I invite you to make a commitment by writing a commitment statement and signing it with your name and date. By signing a commitment statement, you set yourself up for success. If you're excited to go through this journey of transformation, it shouldn't scare you. Either open the worksheet or write the following on a blank piece of paper. I, and then insert your name, commit myself to the seven days of the class for the goal of becoming more grounded and positive. Sign your name and date it. Congratulations, now you've done this. If you're feeling pumped, post a photo of your commitment statement in the project tab, and then go directly onto the first lesson. I think you are more than ready to dive in, so let's go. 5. DAY 1 - Journaling for Gratitude: [MUSIC] For this first lesson and your first step to feeling more grounded and positive, I've chosen the theme of gratitude. When we reflect on what is good in our lives, what we are so blessed to have and even if they are small things, our mind shifts to positive vibrations. The more positive vibrations we have, the more balance of the mind we will have too, meaning, it will be harder to throw us off balance. When you feel unbalanced, low, or in a negative mood, practicing gratitude can help you see that bigger picture of life and transform these feelings into positive ones. If you're already feeling good, this continual practice of gratitude can help you keep the stability in your life. In the next 10 minutes, using the music as inspiration, write one of the following prompts in the center of the page. "I am grateful for" or "I am thankful for." Fill the page with all that you are grateful for. Just start to write down whatever comes to mind and don't think too much or analyze the words. If it comes to you, write longer sentences if you feel like elaborating on a single point. Remember that the page is all yours, and since it's the first day, it might take some to write the first words. But as you practice, you'll get faster. Just don't censor or judge any thoughts. Just write them down. Good luck. [MUSIC] Congratulations. You have made it to the end of the first journaling exercise. If you feel like you need more time, pause or rewind the tract now, however many minutes you need. Don't spend more than five minutes more. You didn't want to tire yourself out on the very first day and feel like that it's a huge task to write for the rest of the week. What have we learned today? We have learned that whatever you are going through, there is always something that you can be grateful about. Isn't that beautiful? After the lesson is over, will you post a snapshot in the Project tab? It can be just one word, don't be shy. Until tomorrow, leave your journal and don't read back on it. The impact of the words has already happened with them leaving your subconscious and them falling on the page. There's no need to review them. We'll do this at the end of the final lesson. Go now, clear your head, and be proud of yourself for starting this journey. I'll meet you in our next lesson where we start with the second journaling practice for empowerment. Until then, take care. 6. DAY 2 - Journaling for Empowerment: [MUSIC] Hi and welcome back. Yesterday we practice journaling for gratitude. For today's lesson, I've chosen the theme of empowerment. Our second step to feeling more grounded and positive is to boost our self-confidence. It is common to rely on others to pay us compliments to validate our self-worth. But why should we wait around? What happens when the people around us don't reward us or tell us that we are good. This can happen, for example, in the workplace between managers and subordinates. The relationship between parents and children and between partners. This can lead to low self-esteem, lack of confidence, and self doubt. At any given moment in time, practicing self-empowerment and reminding ourselves of what we are really worth is the best thing to do, to help pump ourselves up and transform any negative feelings into positive ones. Why should we need others to feel good when we can do it ourselves? Self-confidence starts from within and not externally. When we start to repeat empowering mantras over and over to ourselves, our mind shifts to a positive gear and results in more balance of the mind. When the mind is stable and full of positive energy, there is no room at all for negative thoughts. Get your pen, journal, notebook, or worksheet ready. In the next 10 minutes using the music as inspiration, write down the words, "I am" in the bubble or at the center of the page. Now fill the white space with words that really mean something to you. I am radiant. I am a warrior. I am courageous. I am capable. I am full of potential. It's as simple as that. Just complete the following sentence, "I am." Choose words that really mean something to you. Choose the words that you need to hear most. Feel free to write longer sentences if you feel like elaborating. Draw yourself if you want to. The page is all yours. Just don't censor or judge any thoughts. Just write them down. Good luck. [MUSIC] Congratulations. You have made it to the end of the second journaling exercise and there are only five more to go. If you feel like you need more time to write, pause, or rewind the track now, but don't spend more than five minutes. What have we learned? We've learned that we hold the key to our own self-esteem. Isn't that wonderful? After this lesson is over? Would you like to share some of your personal power mantras? Or if you did a drawing, would you'd like to share the drawing of your super self? I would love to see it. Until tomorrow, you can leave your journal or the worksheet open at the page that we wrote on and have it near your bed, so you can see it when you wake up and you can see those personal power mantras before you start the day. I'll meet you in our next lesson where we start with the third journaling practice for freedom. Until then, take care. 7. DAY 3 - Journaling for Freedom: Hi and welcome back. Yesterday we practiced journaling for empowerment. For today's lesson, I've chosen the theme of freedom. Our third step to feeling more grounded and positive is to reflect on areas in our lives where we need more movement and to start giving ourselves permission to live more freely and to flow through life like water. Today's lesson requires a little more contemplation before the journaling exercise so I'll give some examples. There are eight different aspects of life: Career and work, finances and wealth, love and relationships, fun and entertainment, family and friends, health and fitness, personal and spiritual development , and physical environment. Here's my own personal example. I chose to give myself more freedom in career and work. When I started working for myself a few years back, at first I thought that I should wake up early in the morning and start working at 9:00 AM on the dot since that's usual working hours; 9-5, right? Sometimes if my body needed more rest and I would sleep in, then I would start to feel guilty. After a while, I just came to terms that I'm not a morning person at all, and forcing myself to wake up early was making me miserable. It took me a while to accept but at this side of this year I decided this year to allow myself to set my alarm later and give myself the freedom to start working at midday without feeling guilty; without the fear of being judged or called lazy. Guess what? Ever since I made this decision, I wake up every morning, really well-rested, more healthy, and I have time for my meditation, exercising, and breakfast before starting my workday. Overall, I'm more stable, happy, and productive. I was the one making myself miserable and only I had the key to unlock it. If you happen to be in a good place and can't immediately think of anything where you feel stuck, then think more broadly and think of an area in your life that you would like to make a next step or progression and see how you might feel allowing yourself a little more freedom. Here's another example, giving yourself more freedom in personal development. Let's say you have children and you work full-time, you are generally happy in your life and career. But one thing that you've always wanted to do is to learn illustration. Realistically, you might not have a lot of spare time and it's definitely not a priority, but still, you'd love to learn something new and this would make you just that tiny bit more content. So you order a new iPad Pro and subscribe to Skillshare. Why not? You deserve the freedom to be creative and explore this part of yourself. When your iPad arrives, you start your first Procreate lesson and you just can't help but feel the buzz of excitement inside. When we understand that we hold the key to our own freedom, a huge weight is lifted and results in more positive energy. When the mind is stable and full of positive energy, there is no room at all for negative thoughts. Now, get your pen, journal, notebook, or worksheet in the next 10 minutes, using the music as inspiration, choose one area in your life where you seek more freedom. Career or work, finances and wealth, love and relationships, fun and entertainment, family and friends, health and fitness, personal and spiritual development, or physical environment. Next, finish the following sentence; I allow myself to or I permit myself to. Lastly, write at least one proposed next step. Choose words that will really encourage you to take action. Choose the words that drive you to make a change in your life. Feel free to elaborate on any point. Remember, don't judge or censor anything that you write. Just let the pen flow and write them down. Good luck Congratulations. You have made it to the end of the third journaling exercise and we have four more to go. If you feel you need more time to write, pause the track or rewind it now but don't stand more than five minutes. What have we learned? We've learned that we hold the key to our own freedom. Isn't that beautiful? After this lesson is over, will you share a sample of what you wrote in the project tab? I would love to see some of it until tomorrow. Leave your journal or worksheet and don't read back on it. The impact of the words has already come from you writing them down. I'll meet you in the next lesson where we start with the fourth, journaling practice for love. Until then, take care. 8. DAY 4 - Journaling for Love: [MUSIC] Hi and welcome back. Yesterday we practiced journaling for freedom. For today's lesson, I've chosen the theme of love. Our fourth step to feeling more grounded and positive is to radiate and celebrate love. When we feel loved and when we give love, we feel good, safe, more grounded, and more positive. When the mind, heart, and soul are all full of love, there is less room for hate and negativity. Grab your pen, journal, worksheet, or piece of paper. Today's journaling exercise is to write a love letter. In the next 10 minutes, using the music as inspiration, dedicate your love to someone in your life, either present or past. It doesn't have to be a romantic partner, it can be love for your sibling, parent, child, pet, or simply a friend who you cherish. Celebrate your love for this being, and write them a letter telling them you love them and also why. If you like, you can draw a picture of you two together. The page is yours. Let the pen flow. Don't censor or judge what falls on the page, embrace it all. Good luck. [MUSIC] Congratulations. You have made it to the end of the fourth journaling exercise. There are three left to go. If you feel like you need more time to write, pause, or rewind the track now, but don't spend more than five minutes. What have we learned? We've learned that when we fill our hearts with love, we radiate and beam positivity from within. After this lesson is over, will you share a sample of what you wrote in the project tab or simply write who you dedicated your letter to? If you're really up for it, send your letter to this person who you addressed it to. Until tomorrow, leave your journal or worksheet and don't lean back on it. We've now passed the halfway mark of this class. Be proud of yourself for making it this far already. I'll meet you in our next lesson where we'll start our fifth journaling practice for acceptance. Until then, take care. 9. DAY 5 - Journaling for Acceptance: Hi and welcome back. Yesterday we practiced journaling for love, and for today's lesson, I have chosen the theme of acceptance. Our fifth step to feeling more grounded and positive, is to acknowledge and accept what is and what has happened in our lives in the past. Oftentimes we have no control over events that we have to face. We don't get the dream job we applied for, we lose someone we love, we're faced with health issues, or simply not being where we wish to be. When we are faced with undesirable circumstances, we have to deal with different situations we are not prepared with, and this can be really tough. One way to help overcome these situations is to practice acceptance. When we repeat affirmations of acceptance to ourselves, our mind shifts from fear, anxiety, and helplessness, to calm inner peace and more balance. When we are stable, there is more peace and ability to deal with situations that might usually throw us off. Get your pen, journal, notebook, or worksheet, in the next 10 minutes, using the music as inspiration, draw a line in the middle of the page, and on the left column, write something that you find hard to accept. On the right-hand side of the page, write "I accept" or "I can accept," and finish the sentence. Don't stop there, continue to write once you have identified one or more points in your life that you find hard to accept, and even write down why you find them hard to accept. Write down also what you can do to help overcome these situations. Remember, the page is yours. Don't censor or judge any thoughts, just write them down and you will begin to uncover more than you knew was hiding inside. Good luck. [MUSIC] Congratulations. You have made it to the end of the fifth journaling exercise, and there are two more to go. If you feel like you need more time to write, pause or rewind the track now, but don't spend more than five minutes. What have we learned? We have learned that when we face situations we find difficult, one way to be more at ease and feel more comfortable is to practice acceptance, and just allowing things to be. The change comes from the inside, and changing the way we react to situations can make a huge difference. After the lesson is over, will you share a snapshot of what you wrote in the Project tab? I would love to see it. Until tomorrow, leave your journal or worksheet and don't read back on it. I'll meet you in our next lesson where we start the sixth journaling practice for forgiveness. Until then, take care. 10. DAY 6 - Journaling for Forgiveness: [MUSIC] Hi and welcome back. Yesterday we practiced journaling for acceptance, and for today's lesson, I've chosen the theme of forgiveness. A sixth step to feeling more grounded and positive is to forgive and to ask forgiveness. Over the course of one's life, we can have bad experiences leaving us feeling hurt, bitter, or hateful towards another person or certain people. Sometimes our actions can cause pain to others, which leave us feeling immense guilt. All these experiences combined amount to a lot of weight on our hearts, and those that are not addressed properly can flare up at any moment, bringing up an explosion of emotions that we have suppressed. When we start to acknowledge the hurt and pain we have caused to others, forgiving others and asking for forgiveness results in this weight on our hearts being lifted. When the heart radiates with love and not with sorrow, we will feel strong and grounded. Get your pen, journal, or worksheet ready. In the next 10 minutes, using the music as inspiration, dedicate a letter to someone in your life. Start with either of the following sentences. "Dear," and insert the name, "I forgive you for," or alternatively, "Dear," and insert the name, "please forgive me for." Write freely as if you are having a real conversation with this person where you're free to speak your truth and fear no judgment or negative reactions. The page is all yours. Don't censor or judge any thoughts, just write them down. Good luck. [MUSIC] Congratulations, you have made it to the end of the second last journaling exercise, and there's just one more to go. If you feel like you need more time to write, pause or rewind the track now, but don't spend more than five minutes. What have we learned? We've learned that practicing forgiveness, either forgiving someone or asking forgiveness can help us heal open wounds. After this lesson is over, would you share a sample of what you wrote in the project tab, or at least say who you wrote the letter to? I would love to see it. Until tomorrow, leave your journal or worksheet and don't read back on it. As you already know, the impact of these words have already started to do their work just by you writing them down, so there's no need to review anything now. I'll meet you in our next lesson where we start with the final journaling practice of surrendering. 11. DAY 7 - Journaling to Surrender: [MUSIC] Hi and welcome back. Yesterday we practiced journaling for forgiveness. For today's lesson, I've chosen the theme of surrender. The final step in this class to feeling more grounded and positive is to surrender all that does not serve you. Is there something in your life that without it, you'd feel lighter? Is there something in your life, you'd like to get rid of? Something you'd like to let go off, perhaps? What's giving you pain? What's giving you a continual source of suffering? In today's lesson, we are going to surrender them all. When we are able to recognize what truly holds us back from living a happy and free life, and we write them down on the page, we are planting the seed for healing, really letting go. When we see the words on the page and visualize ourselves in a state of surrendering, releasing, letting go, our mind shifts gears and sets the wheels in motion. Get your pen, journal, worksheet, or notebook ready. In the next 10 minutes, using the music as inspiration, finish the following sentence or sentences; "I release," "I let go of," or "I surrender." Don't stop by filling in the sentences, keep on going, write or even draw yourself how you would feel when you have surrendered. Be one with the words that you are writing. By writing, you begin the process of surrendering. The page is yours. Don't sensor or judge any thoughts, just write them down. Good luck. [MUSIC]. If you feel like you need more time to write, pause or rewind the video now, but don't spend more than five minutes. What have we learned? We have learned that when you surrender to the divine, you embody all what we have practiced in the last six days; gratitude, empowerment, freedom, love, acceptance, and forgiveness. Feeling safe, feeling at peace, feeling grounded from within. Isn't that beautiful? After this lesson is over, will you share a sample of what you wrote in the Project tab. I would love to see it. Go immediately to the next video as we wrap up the entire class. 12. Final Words: Congratulations. You have made it to the end of the class. Thank you for allowing me to guide you through the seven days of journaling. We went through many emotions together; gratitude, empowerment, freedom, love, acceptance, forgiveness, and surrender. I hope you have found your written voice in the process, and at the end of the class found yourself feeling more grounded and more positive. Now that we've finished the class, you may choose to set aside some time to read through everything you wrote down and consider your next steps. Which of the themes showed you the most insights? Was it the exercise for freedom, acceptance, forgiveness? When you read back, do not judge what you have written. This is very important. It may be painful to read what you wrote, but consider what you have written as a map with an emotional compass. Acknowledge that you have finished the class and give yourself credit for doing such hard emotional work. Give your words credit for the changes and growth that will come from doing this work. One of the great things about Skillshare is that you can connect with others who are currently taking this class or have already gone through it. Did you upload anything during the course? If not, you are invited to upload some of your writing samples now in the Project tab. Don't forget to give a heart to some of your fellow students. They have also done great work. Now it's time for a short reflection. No need to write anything down. Was the class helpful? Does it make sense for you to periodically set aside one week to repeat the course? Or would you like to repeat and focus only on one or a couple of themes? Whatever your choice, please know that I'll be here to support you. Lastly, I would just like to thank you once again for joining me and I wish you so much love and so much healing energy in your journey. Until next time, take care.