Welcome to Day Eleven of our 30-day meditation practice. Today we will focus on journaling as part of our meditation practice. You will need a pad and pen for this meditation practice Find a comfortable seated position and close your eyes. Take a deep inhale through your nose, filling your body with fresh air and new energy, and exhale slowly through your mouth, releasing any tension. Take a few more deep soft breaths, focusing on the sensation of the air moving in and out of your body. Now, bring your attention to your heart centre, and imagine a bright white light glowing from within. With each inhale, imagine this light growing brighter, expanding throughout your body, and filling you with life-force energy and love. And with each exhale, release any thoughts or emotions that no longer serve you. Take a few more deep breaths, feeling the energy and light radiating from your heart centre. Then, when you feel ready, gently open your eyes and take a moment to notice how you feel in your body, heart, and spirit. Grab your notepad and take a few minutes to free write about your experience.  How does your body feel?  How does your heart feel?  Do you notice any sensations? Are there any areas of tension?  Do you feel any emotions or insights coming up?  And how does your spirit feel?  Are there any messages or guidance you received during this meditation? Remember, there is no right or wrong way to journal. Trust your intuition and allow your thoughts and feelings to flow freely onto the page. Keep breathing deeply and trust that you are exactly where you need to be in this moment. See you tomorrow for Day Twelve. With gratitude, Jasmin Please subscribe, comment and share with your community, don't forget to share the link and #30daysofextsensory --- Send in a voice message: https://podcasters.spotify.com/pod/show/emeraldandtiger/message