What Is Contemplative Writing? A Practice of Attention

Instructions for living a life: Pay attention. Be astonished. Tell about it.

Mary Oliver

What is contemplative writing?

Contemplative writing is about how one engages with writing rather than just the product that one is creating. It is a practice of writing that invites the writer to slow down and look inward. It is a process of integrating the parts of one’s self. It is a bridge between the body and the mind while we write, letting our whole being inform the writing we are creating.

This is radically different from the mainstream ways we are often taught or encouraged to write; this writing is often very outward facing and is prompted by an external need (write this report, explain this idea, prove this point, etc.) instead of an exploration of one’s inner experience.

This kind of writing practice has many benefits. It invites a deeper understanding of one’s self. It is a practice of self-compassion. It is a modality for seeing and integrating all of the parts of one’s self. And when this kind of writing practice is engaged regularly, it strengthens the neural network that supports curiosity and possibility. Ultimately, a Contemplative Writing practice invites innovation and integration rather than replication. A mantra for this practice is “What truths do I need to share?”

Sarah Bland taught writing in classrooms for over a decade before founding Enter Peace in 2024, and she now teaches the contemplative form of it in Glen Carbon, Illinois, and online. The free Weekly Writers’ Circle meets every Monday at 7PM, and it is the simplest place to try the practice for yourself.

What does the research say?

Expressive writing has been studied for decades. The American Psychological Association reports that writing about difficult experiences has been linked to measurable improvements in wellbeing.

Tools for a contemplative writing practice

Three practices carry most of the work in contemplative writing: grounding the writing with your breath, noticing and nurturing the inner critic, and repairing your relationship with time. Sarah Bland teaches all three at Enter Peace, and each one asks you to change how you write rather than what you write.

01

Ground your writing with your breath

I can’t even tell you how many times I have been immersed in my writing, on the edge of translating an illuminating idea from my mind to the paper, only to get to a pausing point and realize that I have been holding my breath. For me, it is so easy to get so caught up in what my mind is doing that I, without any conscious registration of it, fade out my bodily awareness when I am working. We now know that when a body does not get the full amount of oxygen she, he or they require, it triggers a stress response, and the brain gets the message that it needs to be hyper-vigilant.

02

Notice and nurture your inner critic

At some point, most people who write have made the acquaintance of the inner critic. This is the voice that interjects that our standardized English grammar should be better or that we should have something more interesting to say or that we should have a stronger conclusion. This voice can become so strong that we mistake it for the voice of the inner creator. But it is not! While the inner creator seeks to grow and nurture ideas, like a womb, the inner critic is more like an immune system with an auto-immune disease. It is trying to protect us, but in an effort to do so, is actually attacking us.

A gentler response

Sometimes people say that we need to silence or kill the inner critic. To me, this language feels unhelpful. The inner critic is trying to protect us, so the more we resist it, the more persistent it becomes. Instead, try thanking this part of yourself for doing its best, but tell it that it isn’t needed right now. It gets to go take a nap. Then, we can reframe the message of the inner critic to one of neutral observation and then forward moving curiosity. For example, the inner critic might say, “This has been done before so don’t even try it.” Whereas a voice of observation would reframe this to “This idea has similarities to things that already exist.” Finally, a voice of curiosity might say, “What might I bring to this that is uniquely mine?” Bringing awareness to this internal aspect of the writing process is a cornerstone practice of contemplative writing.

03

Repair a relationship with time

Contemplative writing takes more time. It’s sometimes a slow, meandering process. It takes time to wonder, to lean into the messiness of the writing process, to ask questions, and to explore connections. Personally, to slow things down even more, I often pause my writing practice periodically to check in with my body through a two to five minute mindfulness meditation. This helps me notice where I am contracting my muscles, where I am feeling a sense of ease, and where I am feeling neutral.

A different relationship with time

In her book Rest as Resistance, Tricia Hersey says that we need to snatch rest whenever we can because we live within systems that are designed to extract our labor and exhaust us. When she decided that she was not going to sacrifice her body and mind to the god of productivity, of the constant hustle, she says, “I let the chips fall where they may.” I love this, and I have adopted the sentiment as a core practice of my creative life. There will always be more to accomplish, more work, more chores, more meetings, more anything; so unless one chooses to prioritize creativity in their life, it will always fall to the side.

When we are fully immersed in these systems of belief, value and action, time is an oppressive force, something that is pressing down on us, something that is in opposition to us. But as we shift our belief system around how we direct our energy and action, we begin to enter into a dialogue with time. A contemplative writing practice is a doorway to creating a conscious relationship with time.

How do I begin a contemplative writing practice?

Sarah Bland teaches four entry points, and none of them require experience or a project. Stream-of-consciousness writing, journaling, somatic writing, and beholding each ask you to notice rather than to produce. Enter Peace runs a free Writers’ Circle on Mondays if you would rather begin with company.

01

Stream-of-consciousness writing

The practice of writing whatever comes to mind without stopping. It doesn’t matter if your writing meanders from topic to topic or if you don’t know where it is going. This way of writing is a great exercise for moving thoughts from your mind to the paper or screen, and a helpful entry point to practice curiosity and compassion about whatever comes up.

02

Journaling

Journaling can take the form of stream-of-consciousness writing or free-writing, but it doesn’t have to. Oftentimes, a journal practice is specifically reflecting on your thoughts, feelings, daily experiences, or goals. Many writers enjoy specific prompts for journaling to jumpstart ideas.

03

Somatic writing

This is the practice of writing about what your body is communicating to you. It is helpful to practice a mindful body scan to bring awareness to the different parts of yourself. You might write about what comes to mind as you notice the tension in your shoulder, the tightness of your jaw, or the fluttery feeling in your belly. As always, pairing this with self-compassion and curiosity is beneficial.

04

Beholding through writing

In the Buddhist tradition, to behold means to observe something without judgement. It is a practice of mindful noticing. In this writing practice, simply choose something, a tree, a chair, a mug, a person, anything, and write about what you notice. You don’t need to develop any conclusions about what you are beholding. Simply noticing and naming as many specific details as you can is enough.

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Questions

You might be wondering…

What is contemplative writing?

Contemplative writing is about how one engages with writing rather than just the product that one is creating. It is a practice of writing that invites the writer to slow down and look inward. It is a process of integrating the parts of one’s self. It is a bridge between the body and the mind while we write.

Is creative writing always contemplative writing?

No. Contemplative writing describes how a writer approaches the practice, not the genre. Enter Peace teaches that creative writing can be done in a product-oriented, externally focused way, or from a place of inner exploration and integration. The same poem can be written either way.

Is contemplative writing always formless and product-less?

No. Freewriting is often a good starting point but the practice does not end there. Contemplative writing invites you to stay in conversation with yourself, body, mind and energy, while you create. Enter Peace teaches it inside whatever structure you are already working with.

What is somatic writing?

Somatic writing is the practice of writing about what your body is communicating to you. Enter Peace pairs it with a mindful body scan, so you might write about the tension in a shoulder, the tightness of a jaw, or a fluttery feeling in the belly. Self compassion and curiosity are part of the method.

How do I quiet my inner critic when I write?

Sarah Bland teaches the opposite. The inner critic is trying to protect you, so resisting it makes it more persistent. Enter Peace suggests thanking that part of yourself, telling it that it is not needed right now, then reframing its message into neutral observation and forward-moving curiosity.

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Where next: working with Sarah one to one, the free Monday circle, or small group workshops.