As you begin to fill a journal, you will realize that you are holding a treasure in your hands. With every entry, this book will become more special. It will contain the embers that spark your heart and hand to continue writing long after the pages in one journal are full.

If possible, pull out some old letters and photos to get a feeling for times gone by. Listen to some of your old records and make yourself a snack you've always enjoyed. Sounds, tastes, and smells are very powerful triggers.

Anchoring. Now, anchor yourself in the moment. Describe the experience of today.

How did your day begin? Is today a typical day for you or is it unusual in some way? Look around you. What do you see, smell, and hear?

Who have you talked to today, or has it been a day of solitude for you? What have you learned from the conversations you've had? What have you learned from your solitude? What feelings have come up for you today?

What has been enjoyable? What has bothered you? Write whatever comes into your mind.

Where did your mind take you? Were you at all surprised by what ended up on the page? Which was longer, the description of what you enjoyed or what bothered you?

Sometimes our wisdom is able to speak louder to us during an anchoring exercise like this one because it is often the one pause we give ourselves to focus and reflect on the here and now. Try to make the anchoring exercise part of your daily routine. Pick a time of day which is a naturally good point to stop for a few moments and regain perspective.

An excerpt from A Pocket Memoir Journal by Ondine Brooks Kuraoka. ©2002