• Mindful Journaling - Write Your Journey - Deep listening with creative personal journaling, mindfulness and sound bowl meditation

Imagine a daily ritual that will ground you in contemplative stillness so that you can be fully present for yourself and others.

There are many reasons why we journal. I’ve kept a journal ever since 4th grade. Writing quietly, only for myself, has allowed me to come home to myself on stressful days. Daily journaling has made me aware of my creative potential. When tragedy turned my life upside down, journaling and meditation were the tools that helped me mend my broken self.

By listening with compassion to the voice of my soul,
I’ve learned to develop a kinder, deeper understanding of who I am.

“Once you can communicate with yourself, you’ll be able to communicate outwardly with more clarity.

The way in is the way out.”

-Thich Nhat Hanh


When we listen deeply to ourselves and others, the Vietnamese zen Buddhist monk Thich Nhat Hanh says, we cultivate compassion. Deep listening is a form of compassionate listening that requires us to be present, without judgement, without analysing. Being present in the moment anchors us to our true self.

Mindful journaling is a form of deep listening to our unedited selves. The journal becomes our sanctuary. A place where we retreat into stillness and the flow of our voice on the page, without stopping to think or to edit.  In this contemplative state, we excavate our inner self. We hear the raw voice that flows below the thinking mind.

In this course you will be guided through a carefully curated sequence of personal creative writing prompts. You will learn how to use writing as a practice, like yoga or meditation. 

When we use writing as a form of creative self-inquiry,  we are curious about the process. We pay attention to what arises in the act of writing.

Sound bowl meditations take us to a place of quiet, contemplative stillness where we can hear our deepest voice. Our writing reveals the patterns in our thinking. We become a compassionate witness to our personal stories.

Mindful journaling cultivates the quality of contemplative absorption. We become calm, grounded and connected inside ourselves.

Sound Bowls align the frequencies of both hemispheres of the brain

What is a Sound Bowl Balancing?

As part of this course you will receive 11 original sound bowl meditations – 10 of which are guided meditations – played by professional musician and sound bowl master Nigel Rowles on a set of eight tuned bronze bowls.

Sound bowls, also known as ‘Tibetan or Himmalyan singing bowls’, balance our frequencies. The rich sounds we hear and feel when the bowls are played, are a succession of frequencies that resonate in concentrically swelling sound waves, penetrating every cell of the body.

Like an orchestra, our bodies vibrate at many different frequencies. If an instrument is out of tune, we feel off key and unbalanced. Too many discordant frequencies can affect our wellbeing, creating stress, anxiety and disease. Sound bowls vibrate our frequencies back into balance and make mind, body and soul feel in tune.

A sound bowl meditation is a passive practice of deep relaxation. Sound bowl balancing can take us into the Theta range of brainwaves, the second lowest of the five recognised brainwaves. It is in this stage, which is akin to light sleep or a deep meditative state, that we can experience a deep sense of peace and oneness.

Experiencing a state of profound stillness, allows us to access the voice of our unconscious mind. In a state of alignment we are better able to focus and access our creativity.

Here is a little taste for you. For best results, use a good set of headphones or external speakers.


The course is delivered via email, directly into your inbox for easy access. You will work through the materials at your own pace at a time that suits you.

You will need access to a computer, a set of good quality headphones or external speakers, a notebook, your favorite pen and a minimum of 45 minutes quiet time, longer will be better.

Over the course of 6 weeks, you will receive an email twice a week with carefully chosen writing prompts, a quote, a beautiful original image and detailed instructions and background information.

As part of the course you will receive eleven original sound bowl meditations, played by Nigel Rowles from www.feelintune.com  ten of which are guided meditations, recorded by yours truly, using Thich Nhat Hanh’s mindfulness meditations techniques.

The course will give you a gradual introduction to mindfulness and simple meditation techniques that are accessible even to beginning meditators.

At the end of the course you will receive a beautiful e-book of the entire course to make sure you keep going once the course finishes.

What you will gain


.◆ a practical self-care tool you can use anytime, anywhere

◆ hopefully a new routine in what can become a life-long practice

◆ an introduction to simple and easily accessible mindfulness meditation practices

◆ journaling techniques

◆ stronger writing skills

◆ techniques for generating your own writing prompts based on the raw materials of your inner world

◆ a deeper understanding of who you are, your values, your goals and your purpose in life

◆ a more honest relationship with yourself and others

◆ a deeper connection with your creative self


You don’t have to be a writer or  a meditator to benefit from this course.

Anybody can benefit from mindful journaling.  This is a life-long practice that has the potential to deeply transform how you relate to yourself and others.

Mindful journaling is helpful if you crave deeper connection with your true self, clarity about your values and goals and the ability to be compassionate towards yourself and others.

You may treat this practice as a daily ritual in self-care, a spiritual practice or simply as a tool to cultivate the calm, contemplative stillness needed to be in touch with who you really are.

Writers, regardless of whether you are a published author or an aspiring writer, you will gain a strengthened writing voice, a way to banish the fear of the blank page and deeper access to your creative potential.

Mindful Journaling - Write Your Journey - Kerstin Pilz in the writing retreat, leading a sound bowl meditation in nature.

About Kerstin Pilz, Phd

I am a writer, 200 RYT yoga teacher, photographer and world traveller, currently living in Vietnam. I am also a former academic with 20 years university teaching and education management experience. I have developed and delivered university curricula  and  a wide range of online and off-line courses and teaching materials.

I may hold a fancy degree, but what I really feel called to teach are the tools that helped me navigate the dark abyss of grief and loss. Journaling, yoga and mindfulness meditation have been my anchor during times of emotional upheaval.

I believe in the healing power of writing and the importance of mindful stillness to access our deep intuitive wisdom. I also believe in making creativity our close ally, it’s what will help us see the light again.

Are you ready to make MINDFUL JOURNALING a daily habit?

The course includes

◆ Emails twice a week over the course of six weeks with carefully chosen writing prompts, inspirational quotes, journaling and meditation techniques & a guided introduction to mindfulness

◆ 11 original sound bowl meditations, ten of which are guided meditations

◆ a beautiful e-book with my original photos

◆ the company of a private Facebook group

Course starts:

Monday, January 7, 2019

Enrollment now open

Cost: $ 99 USD