7 Effective Journaling Ideas for Self-Healing

How different journaling types can help you heal, how to journal effectively, how long it takes, 7 journaling ideas, and numerous other writing prompts!

My first attempt at journaling was awkward. Back in 2012, my journal entries looked plain jane, because I never knew what to say. And the cliche “dear diary” was amusing because I didn’t believe in the idea of talking to an inanimate object.

I share this to reassure you how peculiar such one-on-ones with ourselves, can be at first! Nevertheless, the 2012 version of me persevered long enough. And now, most of my solutions come from ‘writing it out’. And yours’ can too.

Whether you already enjoy journaling and just want some new ideas, or would like a more closer look at how journaling can help you, here are the 7 methods I practice and recommend.

NOTE : two of the techniques, #4 and #7 are developed by yours truly. So if you try them out, you let me know your experience! 🙂

#1 – GRATITUDE WRITING

Why you should do it : more joyous living, acceptance towards reality, retraining your mind from pessimism to a more optimistic mindset

Time it takes : 2-5 minutes, your choice

Recommended frequency : everyday or atleast whenever you can remember to, as an ongoing practice

Best Time of Day : Night/evenings

How To Do Gratitude Writing Effectively

Pretty straightforward, so this makes a great journaling practice for beginners. I consider this a journaling practice for the lazy ones, like me, because you can do it snuggled in bed!

Gratitude journaling in bed

So, at the end of every day, unwind, get into your pyjamas, and take out time to write down 5 or more things that you’re grateful for. If you can’t think of much, don’t forget the basics such as good food or clean drinking water. Eventually however, you’ll be able to recognise the more finer miracles of life.

A great tip is to keep the journal next to your bed so you can remember to use it!

P.S. If you’d like some gratitude writing prompts, you can download 30 of them from the spiritual newsletter resources. This is exclusive for members only, so sign-up and grab your copy. It’s free! 🙂

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My Experience with Gratitude Writing

I started back in 2013, inspired by Lindy Tsang, who would end her day with Gratitude pages. Ofcourse, I was never that consistent, but I started seeing results immediately.

Even as life is busier and I’m juggling a lot more than my college self, I still try to write gratitude at least once a week. Over the years, this simple practice has helped me see each day for the good that comes from it, not just the bad.

Related : 8 Unique Ways to Be More Grateful Everyday


#2 – FUTURE SELF & REPARENTING

Why you should do it : retraining the brain to change your deep-seeded behaviours, setting intentions for the future-you that you want to create

Time it takes : upto 15 minutes

Recommended frequency : everyday, at least for a few months

Best time of day : mornings

How to do Future-Self Writing Effectively

Future-Self journal comprises of a list of 7 quick questions to help you reflect on the habit you’re trying to change. I’d recommend checking out Dr. Nicole Lepera’s website, The Holistic Psychologist. She’s the one who created this method.

future self journaling

She provides a free downloadable template and an elaborate description on her blog with examples! She is also the creator of Reparenting Journaling, which is a compliment to Future-Self but can be done on its own too.

My Experience with Future-Self Journaling

I was quite influenced by this Instagram famous psychologist, and became acquainted to her work in the summer of 2019.

Through the Future Self Journaling Practice, the first issue that I started working on was abandonment. As I progressed, I realized how different day-to-day actions and behaviours reflected my abandonment wounds. Another area that I was able to transform, was to start living more joyously and less seriously.

A few months down the line when she shared her reparenting guide, I added that to my morning routine and it really gave a boost to my inner child work.


#3 – MORNING PAGES

Why you should do it : great way to vent mindless thoughts; become more creative and free; discover inner blocks and learn to be honest with ourselves; finding solutions to problems through automatic writing;

Time it takes : 20 minutes or less, your wish

Recommended frequency : everyday, continued practice

Best time of day : morning if you want to vent and clear your head so that you can focus on your tasks; but evening works great too if you want to purge your emotions from the day and not take them to bed.

How to write Morning Pages Effectively

This technique is recommended by Julia Cameron in her book, The Artist’s Way.

The modern way to practice the pages is to use a digital diary. As in, if you’re too lazy or out-of-touch with the habit of writing by hand, keep a Word document on your laptop to spill your thoughts.

Digital morning pages

Whatever your choice of format, the intention is to be able to write our thoughts everyday, for about 3 pages (or less, your choice) without holding ourselves back.

Also, two rules apply – don’t go back and read it, and do NOT let anyone else read it either. You are doing this activity so that you can let these thoughts out of your mind, and process them into healthier thoughts.

At times, you may find yourself expressing gratitude to the things that have happened to you, or in contrast, start thinking about an old fight with a childhood friend that you never got closure on.

You may even start digging into your hidden desires and ambitions. Every and any thought is fine – you just have to persist through 3 pages to make sure your mind is cleared out largely.

My Experience with Morning Pages

I started in June 2019. The pages give me a newer sense of clarity to problems that I originally suppressed. But for me the biggest win, is that writing morning pages consistently for a few months helped me clear my writer’s block.

The blog started in 2018 and only had 4 or 5 posts. I closed 2019 with 43 blog posts. And at any given point of time, I’m ready with several weeks of content written in advance.

I can’t recommend this technique enough, especially if you’re a struggling writer!


#4 – UNSENT LOVE LETTERS

Why you should do it : healing your relationships by getting closure, letting go of resentment, working towards forgiveness and so forth

Time it takes : atleast 10-15 minutes

Recommended frequency : whenever you feel angry, resentful or bitter about somebody (including yourself), sometimes you might want to continue for a few days regularly writing towards one specific person

How to write unsent love letters effectively

When you reflect on some of the past arguments you’ve had with important people in your life, you may often feel like the problem wasn’t even worth fighting about. So many times, it’s just a difference of opinion. But in that moment, things got heated up anyway.

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What if you could write a letter to yourself, on behalf of this important person? What would they say to you? Here’s an example.

“I know I hurt you when I said/did x-y-z. But my intention wasn’t as such. I only wanted to express my truth. I did this because at the time, it felt necessary and right for me.

I’m truly very sorry that you were effected so much by what happened between us. I wish well for you and want you to know that from one soul to another, I love you.”

Do you know how difficult it is to put ourselves in somebody else’s shoes when we’re mad at them?

I know, I know. You have your reasons. But forgiveness and compassion isn’t even necessary around people that don’t hurt us in the first place.

And we need to learn how to forgive people even if we don’t get an apology.

We need to learn how to forgive through the people that affect us the deepest. That’s where true healing lies for ourselves. So really, this has nothing to do about them. It’s about giving yourself the closure and peace of mind you deserve.

Once you’re done writing that latter, store it away for a day. And come back and read it again the next day, as though they really wrote it to you. Then check-in with yourself, how do you feel?

The objective isn’t to fix the relationship, but as a consequence if that happens, that’s great!

My experience with writing unsent love letters

Writing a letter to myself on someone’s behalf helps me hold space for both of our perspectives and feelings without judgement. And it encourages me to close the loop by forgiving and moving back into a space of loving kindness.


#5 – Inner Child Healing

Why you should do it : for self-awareness, strengthening your relationship with yourself, and deepening self-love

Time it takes : 10-15 minutes

Recommended frequency : a couple times a week, or as often as you feel inclined to connect with your inner child

How to do Inner Child Journaling Effectively

There are a variety of journaling methods and the one technique I believe works well when you’re just starting off, is to sit with one of your childhood pictures. Even better if you have personal belongings still stored, like favorite clothes, old games or that cute blanket from when you were 5.

As you spend a couple minutes getting into the energy of that memory, it becomes easier to talk to the younger version.

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Ideally, you should try inner child journaling, as through you are still a child. Ask simple questions, and try answering them with simplicity.

I’ve been working closely with several adults to help them reconnect with their inner child. Over the span of a week filled with delicate exercises, you can start building that relationship too. You can read more about this digital workshop here.

My Experience with Inner Child Journaling

Very quickly, inner child healing became integral in my Spiritual growth. I had started with Past Life Regression and having understood the essence of self-hypnosis, I gradually uncovered many current life subconscious wounds.

Whether it was overcoming guilt for my health, or coming to terms with my abandonment issues, journaling helped me transform my relationship with myself.


#6 – Shadow Self Journaling

Why you should do it : to reevaluate your unconscious behaviors and patterns and admit difficult but critical truths about yourself, a complimenting modality to ‘light’ work.

Time it takes : actual journalling time can be a few minutes, but the introspection can run quite deep and stretch over days to come!

Recommended Frequency : once a week when you’re getting started, use in compliment to other lighter journaling techniques like gratitude writing

How to do Shadow Self Journaling Effectively

This introspection is recommended for people with a reasonable sense of self-esteem and the ability to critically self-evaluate without letting it bring themselves down. At a certain point in your healing, you will start feeling ready for this.

A great way to get into shadow self journaling, is to use prompts to provoke yourself into shadow work. I thoroughly enjoyed Jo Rowyn’s Instagram story prompts for several weeks, and later found her free download beneficial too. It set things into motion for me.

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Best practices for shadow work include

  • setting realistic expectations with yourself,
  • reminding yourself that nobody is perfect and that everyone has a shadow self.
  • be there by your own side to continually forgive yourself and say, “now that I know better, I’ll do better”.

It’s vital that this modality uplifts you, not put you down. And that’s only possible when you work on other areas of healing and build yourself up first.

If you’d like some more shadow journaling prompts, you can download them from the spiritual newsletter resources. This is exclusive for members only, so sign-up and grab your copy! 🙂

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My Experience with Shadow Work

My cheeks always flush when I’m confronted by my own shortcomings. The shadow self tends to hide, to play blame-games and when you corner the shadow, it can almost feel embarrassing.

But the truth is, only when you put light on the shadow, is when it stop being a shadow and can be transmuted. Shadow work has now become a deeper part of my journey, and I continue to peel off layers, like an onion!

Read More : Everything You Need to Know About Shadow Work


#7 – AWARENESS JOURNALING

Why you should do it : more present moment awareness, more joyous living, more conscious living and better sleep.

Time it takes : 10-20 minutes (depending on your dedication)

Recommended frequency : everyday, for a month or two, or until it becomes an ingrained habit to reflect and release your daily thoughts

How to do Awareness Journaling Effectively

I created this method because I wanted to heal myself one day at a time without carrying it forward anymore. I no longer wanted to sleep angry.

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At the end of your day, once again, in your pyjamas and snuggled up in bed, start reflecting on the following questions.

  • What significant events happened today that were out of the ordinary?
  • How did each event make me feel?
  • For negative events – how can I release the emotion so it doesn’t carry on to tomorrow?
  • What are any other thoughts, behaviors or patterns from the past that arise from today’s events, that I can now feel and heal?

There will atleast be 3 things that sparked happiness or some kind of emotional response in you. Allow yourself to replay it in your head, but this time evaluating it from your heart.

Is Awareness Journaling Effective?

I keep this last, because it’s like a sum of all the fore-mentioned techniques, and then some. I believe this is where some of the deepest sense of inner healing can happen, when you start working on a daily basis to clear the mental gunk.

Why does it work?

Well, when we sleep, a part of our sleep cycle called REM, Rapid Eye Movement helps us process the events of our day. We often wake up with strange dreams – most of the times, this is our mind stacking up the information from the past days.

As a side note, I do believe that dreams can reveal many wise secrets of the subconscious and super-conscious, but that’s a conversation for another time.

Anyway, as I was saying! It takes several days to fully integrate events into our system, that too only IF we get proper 8 hours of sleep. Otherwise, events may not even fully register into our memory! Nervous? I know. Personally, I don’t get enough sleep either.

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Plus, we are so checked-out all the time, we are rarely in the present moment. Infact, sometimes, notice how people say “I’ll sleep on it”?

It’s as if we know, that we aren’t able to process our thoughts properly in wake-state, and thus we leave it to the subconscious to handle after we’ve put the conscious to sleep.

I believe that there’s a way to reduce the aforementioned gap between what happens in life and how long we take to actually process it, to a large extent, by just being able to spend a couple minutes consciously processing our life.

You might not be very ‘in the moment’ around the clock, but you can still sum up your day’s events, by being tuned in, at the end of every day, with the simple act of writing the highlights of your emotions, in a journal.

Concluding Thoughts

I recommend trying all the techniques and really experimenting in this area of self-healing before deciding whether or not you pursuing journaling as a regular healing modality.

No healing is linear, neither is it instantly gratifying. So, sincerely try one technique for atleast a week, and see how it makes you feel.

If you feel the motivation to keep going on day 8, you’ll know it’s worth pursuing. But before the 8th day? Just plug away and put in the work, without judgement or opinion!

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7 Journaling Ideas for Self-Healing with 30 Journaling Prompts

3 Reasons for Spiritual Loneliness, A Feeling You Don’t Belong Here

Some hard-hitting truths about “belonging here”, spiritual junkies, and more. Here are 3 reasons we experience spiritual loneliness.

It’s common for people spiritually inclined to start feeling disconnected from the world. I believe that 3 factors cause this spiritual loneliness. Working on these areas can help make our experience on Earth more wholesome once again, as it should be. So lets dive right in!

#1 – The ‘Illusion’ Mindset

One way I see this, and have personally been a victim of myself, is the ‘illusion’ mindset. This is messing with our heads in multiple ways. Here’s how.

Illusion #1 – We Are Not This Body

It’s true that we are not this body, and the body is only a vessel. But when you burn your finger, or hit your head, how do you go about believing this is an illusion?!

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It is most often in moments of pain, that the physical reality dawns upon us. Before that, we’re in our own worlds, in our own bubbles.

Then, my first question is, why should we reject this vessel? Or worse, misuse it, thinking that it is impermanent in nature?

Isn’t spirituality about respecting the entirety of existence – every cell, every molecule, every energy form?

Look after your physical body. Have more time for activities such as Yoga, gymming or a simple jog around the blog.

Illusion #2 – Everything material is ‘maya’

Not just the physical body. But when you’re focused on the spiritual aspect of your life, you automatically start feeling a disconnection from materialism.

For example, the car I drive is not an illusion, because it definitely does get me from one point to another. And every time I’ve had an accident, I’ve surely felt the impact of it in my very bones! But there was a time when I was the girl who freaked out and screamed at an auto-driver because he rammed his auto into my brand new car.

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Because of what I will propose in the solution soon, I am no longer attached to my car. I enjoy driving, and yes, it upsets me that all my hard-earned money is spent repairing the many scrapes that occur from driving on jam-packed Indian roads. But I am no longer that girl.

Illusion #3 – All Your Relationships are Temporary

Furthermore, the illusion mindset makes you disconnect from relations around you. When you start seeing everything as temporary, you force yourself to detach.

However, detachment, unless coming from a natural place is bound to give you the feeling of spiritual loneliness.

Read More : How to Stop Being an Emotional Sponge and Have More Detached Compassion

Illusion #4 – This Planet is Fake

And the most serious example of the implications of the illusion mindset, is people that aren’t worried this planet is under man-induced catastrophe that can wipe out our entire race. Why?

Because they believe that it’s temporary and that we’ll go live on another planet anyway. In other words, undermining the entire course of nature that got us to where we are. Hmm…

And so I come back to the question once again. Isn’t spirituality about respecting the very essence of everything, material and non-material?

It neither makes sense to ignore or call our experiences an illusion, and neither does it help to become overly obsessed with the things that deliver these experiences.

How do we find a balance though? We’ll get to that shortly. Let’s quickly talk about the second type of disconnect.

#2 – The Intergalactic Mindset

The second way in which I’ve seen the disconnection rise, is the growing talk in the community about people being starseeds, or coming from different planets to help the people on Earth.

Some believe that they’re from the future, or from a parallel reality and have been trapped into this version of life. Others even believe that there’s a matrix in place that prevents us from remembering our true state, and that aliens are helping us exit this matrix.

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And while I respect all ideas and remain neutral about how true they are or not, ultimately we all come from the same source.

When we reminisce the potent planets we may have lived on in the past or that we’re better because we are NOT really human descendants, we are neither fully appreciating life on Earth.

Nor are we giving a fair chance to the opportunities we can take in the here and now, because we have layers of disapproval, resentment or even sadness about how the environment here is not what we want it to be.

And we are feeding our spiritual loneliness by trying to create spiritual qualifications, groups or hierarchies.

My philosophy is simple. No matter where you’ve come from and what paradise you’ve seen, now that you’re here, let’s try to make the most of it, eh?

#3 – Being on a Spiritual ‘High’

What could be so wrong with being on a Spiritual high, you might ask.

Desktop, Pill, Abstract, Addiction, Spiritual high, pretty capsules, colorful pills, sparkles, glitters, shiny

We feel better about ourselves, because hey, atleast we’re not sex-freaks or addicts, but are we really any better, if we ourselves are spiritual junkies? And you might even wonder, is there even such a thing as being too spiritual?

I’ll let you read more about this hard-hitting answer first, and come back to this post.

Even after reading the aforementioned post, you might not think you’re on a spiritual high, but there are always signs and symptoms that become prevalent.

The biggest sign is your lower chakras being out of balance.

Your lower chakras connect you to the physical realm, the higher chakras to the Spiritual realm, and your heart centers and anchors you to both!

The practice of balancing our chakras is essential, because it’s easy to get carried away and start renouncing so many of the human needs before we’re meant to. The worst effect is how disconnected we feel from EVERYONE and keep going on and on about how we’re ‘different’.

I mean think about it. Don’t you think something has to be off in our inner energies too? The whole of existence can’t be wrong, can it?

So, let’s talk about the solution now for all this talk about spiritual loneliness.

EXPERIENCING TRUE CONNECTION

I will go into much more detail about Chakras in a future post, but major thing you need to understand today, is the need to align of your chakra system. This is quintessintial to make the most of every aspect of your being – Spiritual and Physical.

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Some practical and easy techniques that I highly recommend from personal practice are :

  • Natural grounding practices like being in nature, around animals, playing with kids etc. to rebalance your lower chakras and help you feel more connected through your Root Chakra,
  • Meditating or wearing grounding crystals. Black tourmaline is one recommendation. Clear quartz and amethyst have worked well for me too.
As spiritually awakened beings, it is our responsibility to look after and optimize our use of the energy centers given to us. Not ignore them and fool around (neither spiritually nor materially).
Beer, Blotto, Comic, Court, Drinking, Fool around, joker, irresponsible

Don’t believe me? Sincerely try these techniques out for just 2 to 3 weeks, and you’ll experience the inner transformation yourself. Spiritual loneliness? No more. 🙂

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3 Reasons You Are Experiencing Spiritual Loneliness

10 Inspiring Spiritual Quotes to Lift Your Spirits

From my personal collection, my favourite inspirational spiritual quotes about Life, Relationships and more!

Jumping right into my list of all-time favorite spiritual quotes. No further introduction needed!

#1 – When you know better, do better.

By Maya Angelou.

We often hold a tendency to accuse ourselves and others, “why would you do that, ofcourse you know better than that!”. But the truth is, if we really, truly knew better, we’d do it.

For example, we all know we should go to the gym, eat healthy, be honest, etc. But not all of us can live upto even these simple understandings. Why? Because they haven’t truly integrated into our being!

funny, man with gym ball, inspiring spiritual quotes

Once we have understood them at our core, it just becomes second nature. So the next time you or someone makes a mistake, let this be a reminder – if they knew better, they’d do better.

#2 – You wanna come with your cup full. What comes out of the cup is for y’all, what’s in the cup is mine.

By Iyanla Vanzant, this is one of the most unconventional spiritual quotes. We’ve all been taught to keep loving and caring for others unconditionally. We’ve been taught to put other first.

But it makes complete sense – how we can we be of service to others if we keep serving ourselves last (and thus, exhausting ourselves)? Self-love explained in the finest way!

Read More : 7 Daily Rituals for Self-Love

#3 – Let there be spaces in your togetherness.

Kahlil Gibran was ahead of his time in teaching us about healthy boundaries and interdependence in relationships. His book, The Prophet is a gold mine of spiritual quotes! But I’ll share the ones that really hit home.

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Whenever I find myself clinging to my husband and taking away from his personal time, this simple poem rings in my head like a reality check.

Let there be spaces in your togetherness,
And let the winds of the heavens dance between you.
Love one another but make not a bond of love:
Let it rather be a moving sea between the shores of your souls.


Fill each other’s cup but drink not from one cup.
Give one another of your bread but eat not from the same loaf.
Sing and dance together and be joyous,
but let each one of you be alone,
Even as the strings of a lute are alone though they quiver with the same music.


Give your hearts, but not into each other’s keeping.
For only the hand of Life can contain your hearts.
And stand together, yet not too near together:
For the pillars of the temple stand apart,
And the oak tree and the cypress grow not in each other’s shadow.

While this quote pertains to romantic love in his book, The Prophet, it really extends to every relation.

#4 – You start where you left off.

This was an insight on suicide, provided by a spiritual teacher that communicates with Angels, and the deceased ones, Rebecca Rosen. It might seem out of place to some of the readers, but her work is extensive and has brought tremendous help to countless people.

With the growing number of suicide cases, I approach this heartbreaking subject with a gentle reminder that many books also provide evidence of.

We don’t really escape, we just come back here again and again, redoing all the ABC’s, toddler walks, teenage dating and more before we, once again, get the opportunity to deal with our life’s challenges.

Thus, the only way out of this, is through this, as the saying also goes.

#5 – Nobody should be anyone’s teacher for more than a few months.

By Dr. Brian Weiss, though this is lesser known amongst his other spiritual quotes, was what empowered me.

Every guru I meet may only walk a certain distance with me. The real guru lies within all of us, and within me too. It has thus helped me to never ‘settle’ for one kind of experience, and instead to go within to find the answers, as I experience life’s many flavors.

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#6 – Every blade of grass has its angel that bends over it and whispers, grow, grow.

By Talmund.

In your darkest times, even when you cannot see the Light and it feels impossible to believe, know that everything is divinely guided, even a blade of grass. The universe talks to all of us, we just have to listen. 🙂

#7 – Since the universe is self-organising and self-correcting, if anybody did anything to harm me, the universe is already on it [karma]. The universe has a way to make sure I get, whatever in the material world that person took away from me. We call that the ‘Principle of Divine Compensation’.

From Marrianne Williamson, in her video about Forgiveness.

The message is loud and clear – the Universe is our provider and that’s where our expectations should lie, not in people!

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#8 – 42.

On the face of it, a number doesn’t qualify as a spiritual quote. But here’s the essence.

In the book Hitchhikers Guide to the Galaxy, the number 42 is the “answer to the meaning of life, the universe, and everything” – calculated by a Deep Computer over a very, very long time. Though the meaning of this cryptic calculation is widely debated, the answer I read moved me deeply. Here’s what I found.

Software developers like to use 42 as a magic number, i.e. a number without any real significance, which you could replace by any other number. In other words, the meaning of life, is ANYTHING YOU WANT IT TO BE.

This has always humbled me, whenever I’ve been in doubt if I’m “doing the right thing”.

#9 – So when you give to the needy, do not announce it with trumpets, as the hypocrites do in the synagogues and on the streets, to be honoured by others. Truly I tell you, they have received their reward in full.

Humbling eh? Don’t toot your own horn! This is actually from the Bible, Matthew 6:2.

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#10 – The Eagle does not fight the snake on the ground. It picks it up into the sky and changes the battle ground, and then it releases the snake into the sky.  The snake has no stamina, no power and no balance in the air. It is useless, weak and vulnerable unlike on the ground where it is powerful wise and deadly. 
Take your fight into the spiritual realm by praying and when you are in the spiritual realm God takes over your battles.  Don’t fight the enemy in his comfort zone, change the battle grounds like the Eagle and let God take charge through your earnest prayer. You’ll be assured of clean victory.
Pray without ceasing.

What are some of your favorite spiritual quotes? And how have they helped your journey? Let me know!

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