Introducing Head + Heart!

This guest post is by Monica Krake, the founder of Head + Heart, a wonderful resource for spiritual, wellness and socially conscious events.

I’d like to introduce you to Head + Heart, an important resource for the wellness and spiritual world!

Head + Heart connects people with all of the spiritual, wellness and socially conscious events happening across North America. This site provides one central place for event seekers to discover events and teachers to support their wellness and spiritual journeys. If you’re looking for events and teachers to support your journey from the head to the heart, you can search by event or location to find something near you. There are a wide range of categories including meditation, yoga, shamanism, wellness, retreats, workshops, sound meditation, and many more! Start exploring here or follow on Instagram and Facebook.

And, there is no charge for teachers to use this platform – teachers and organizations can go here to create an account and begin posting.

Monica Krake

Founder & Community Outreach

The Incredibly Healing Practice of Writing

In a classroom in a residential treatment centre in east Vancouver, fifteen people in various stages of recovery sit rapt, as one of their peers reads aloud a personal story he has just written. His hands are shaking, and he is holding back tears. The man has never written before, but his lyrical turns of phrase seem channeled, and his words are nuanced and arresting. When he is done reading, his audience of peers call out their support and respect. One after the other, these courageous people share poems, stories and musings they have created minutes before in a workshop setting, works of art that reflect and ennoble the traumas that underlie their addictions…

Read the rest of this article by Marn Norwich at Head + Heart, an important resource for the wellness and spiritual world!

The astonishing power of community

This blog post by Marn Norwich was originally published by Creative Coworkers.

I moved to Vancouver 22 years ago with my sister, with little more than a manuscript of short stories, stashed under my airplane seat. We knew one person in British Columbia. We did not have jobs, and we weren’t students. We realized very quickly that to create our visions of fulfilling our purpose, we were also going to have to create community — from scratch. We could not flourish in a vacuum, and we were intent on flourishing. We were goal-driven, passionate young women, and we poured the same intensity into our community-creation project as we had our university degrees and artistic endeavors. If I thought it would be easy, it wasn’t: the experience was like working toward a whole new BA.

Most people would agree that community is a fundamental element in a good life. You know the refrain: Our roots are communal; our deep history led us from caves to forests and plains, always in community. And the chorus: If community was once the element that made life possible at the most basic level, now it is more necessary than ever to sustaining our spirits during our era of individuation.

Yet when we refer to community, we use banal language, flat words like “networking”, “involvement”, “resources”. These words serve a function, but they seem to chronically understate the astonishing power of community to connect us to each other and ourselves at a core level. Community is the ground-moving strength of the tribe that surrounds us in this time and place, the magical power of good intention, the alchemy of shared vision, the hope of one-hundred-thousand stars, the infinite possibilities of love in action.

Community gives us an opportunity to get to know the other spirits here with us on this epic journey, to merge with the thrum of life, to live our lives to their absolute fullest, to share the best of ourselves over the broadest spectrum, to know ourselves better through others’ wisdom and to truly know others — one of the hugest of privileges.

When I began to cultivate the art of community-building at age 26, it would have surprised me to know the number of different communities I would live, work and play in over the following decades. Each one has arisen out of a different circumstance, from serendipity to street signs, and in forms as varied as an inner-city commune, single-mother support group and a house-full of Greenpeace boys.

I discovered that my capacity to build community has as much to do with intention as legwork. Most fun, I cannot predict what or who will provide the link to my next community. During solitary periods, these communities were often about to explode into my viewfinder. This knowledge makes me wish I could return to my younger self and assure her that the life-bringing connections she needed to sustain herself in this sometimes-isolating new world were right there, just beyond the hoax of time.

Creativity + healing in community: the triple whammy!

This article by Marn Norwich was originally published by Creative Coworkers.

The once-pejorative concept of a triple whammy has taken on an upbeat, urban-dictionary twist in recent years. So it is this reclaimed phrase that comes to mind when I think of the powerful triumvirate of creativity, healing and community. When people gather together with the intention of mutual support and expressing their truths to themselves and each other, some immeasurable quantity joins them, and the magic begins!

I’ve witnessed this fireworks display on many occasions, and each time I am happily astonished. I’ve seen it happen in community centre workshop spaces, for women in Burnaby prison, for teenaged girls at an eating disorders unit, and for classrooms full of courageous people in drug and alcohol rehab centres. People come together as community, sometimes without prior knowledge of each other, break though their fear and self-consciousness, and write their truths. Then, sometimes with shaky hands and often through tears, they read their raw words aloud.

We, the group, listen. We listen hard, like new parents tuned to their babies. Our job is to hold these unpolished stones in our hands and warm them by our human hearts. It’s a form of alchemy that no one needs to be taught. The respect for each reader is palpable in the quiet space, and often group members call out their support and admiration.

The crazy thing is that even though people may be writing for the first time in years (or in their lives!), the pieces are often breathtaking in their fluidity, poignancy and rhythm, with turns of phrase that seem to have landed on the page from some distant star. It can be mindboggling to hear a roomful of wrenching truths, one after the other, each story a living history and testimony to what we can overcome.

The throat chakra or energy centre is associate with creativity and self-expression. When it is opened, we can transform the hardness of personal history into wisdom.

Healing can come through transformation, as in the act of moving from stuck to activated, from silence to speech. When facilitated in community, within a creativity framework, the power of this transformation is augmented by the loving kindness of our human families. Community is power, in so many ways. As much as creativity, it is one of the privileged gifts of our species.

Why Does Expressive Writing Work?


Thanks to the ground-breaking work of American psychologist James Pennebaker* and others who have followed, we’ve got the studies to prove that expressive writing is a powerful tool for psychological and physical healing. But why does it work?

No one seems to know for sure, but theories abound. Here are some concepts around what makes expressive writing so effective.

Pennebaker notes that some researchers believe the benefits of expressive writing might be due to habituation – an increased exposure to trauma that can reduce people’s reaction over time. He writes that other theories explain that the benefits occur through “identifying, labeling, and integrating negative emotions into the broader context of one’s life.”

An article in the Harvard Mental Health Letter, a newsletter of the Harvard Medical School, suggests that there could be many factors underlying the benefits of expressive writing. These include:

  • thinking about an experience and expressing emotions
  • the writing process supporting the regulation of emotion
  • how constructing a story about a traumatic event can liberate the writer from cyclical thinking
  • the role that the inner work of writing plays in encouraging people to talk to others about their pain

In an article for the US News and World Report called “The Health Benefits of Expressive Writing”, Stacey Colino lists other theories about how expressive writing functions to heal. These include:

  • the catharsis that comes through expression
  • the way that writing can support the organization of thoughts to lend meaning to the chaos of experience
  • writing helps people to regulate emotions through lending the writer a sense of control

Colino also cites studies published in the April 2016 journal Emotion demonstrating that expressive writing helps people gain distance from events and thus reduces their emotional reactivity.

In a New York Times article “Writing your way to happiness”, Tara Parker-Pope quotes University of Virginia Psychology professor Timothy D. Wilson. In reference to a study where married people wrote about their conflicts from a neutral perspective, which reflected in improved marital happiness, Parker-Pope quotes Wilson as saying that “ these writing interventions can really nudge people from a self-defeating way of thinking into a more optimistic cycle that reinforces itself.” He adds: “Writing forces people to reconstrue whatever is troubling them and find new meaning in it.” Wilson is the author of Redirect: Changing the Stories We Live By.

In “Expressive writing: An Alternative to Traditional Methods”, a chapter in Low-cost approaches to promote physical and mental health, edited by Luciano L’Abate, the authors** suggest that there may not be a single explanation to account for the complex issue of emotional writing.  “Any causal explanation can be dissected at multiple levels of analysis ranging from social explanations to changes in neurotransmitter levels.”

*James Pennebaker is a social psychologist, Centennial Liberal Arts Professor of Psychology at the University of Texas at Austin and a member of the Academy of Distinguished Teachers.

** Chapter 13, by Ewa Kacewicz, Richard B. Slatcher, and James W. Pennebaker

Writing heals: scientific studies demonstrate what poets have always known

Marni Norwich

Scientific studies demonstrate what journal-keepers and other writers already know: writing is healing, and not just for the soul. In an article for Psychology Today titled “Writing and Healing: Exploring the Power of Written Word in Mental and Physical Wellbeing”, author Catherine McCall notes that University of Texas scientist James Pennebaker has found that translating events into language affects brain and immune functions. His subjects tested lower for stress levels and higher for lymphocytes – germ-fighting blood cells.

“Writing was found to reduce anxiety and depression, improve grades in college, and aid people in finding jobs. The more people described positive emotions in their writing, the more likely they were to be healthier afterward. But describing negative emotions either excessively or very little or not at all correlated with poorer health. Describing negative emotions in moderation correlated with improved health. Thus, we profit most from understanding positive and negative aspects.”

McCall notes that Pennebaker also discovered that when one writes repeatedly about a difficult experience, the emotional weight of the trauma is reduced. “Writing moves us to resolution; it becomes psychologically complete and therefore there’s no need to ruminate about it,” she writes.

Apparently, report-writing just won’t cut it if you need to mend a festering wound of the physical or spiritual variety

Pennebaker’s work correlates with another study reported by Time magazine (2013) demonstrating that the verbal expression of emotions can speed up wound healing by nearly 50 per cent.

Talking about difficult experiences can be a way of easing the emotional pain of trauma, but the latest research shows that expressing emotions in words can also speed physical healing. The study involved asking people to write over a set period of time about their most traumatic experiences and comparing the results in wound healing to a control group who were asked to write about their daily plans, but without delving into their feelings. “Eleven days after the biopsy, 76% of the group that had written about trauma had fully healed while only 42% of the other group had,” writes neuroscience journalist, Maia Szalavitz.

Szalavitz cites previous studies where emotionally-expressive writing reduced viral load in HIV-positive patients while increasing immunity, and increased effectivity of the hepatitis B vaccination by increasing antibody levels and speeding wound healing.

At the level of psychology, she cites a study that demonstrated that writing about traumatic combat experiences may improve marital satisfaction among soldiers. In another study, people with post-traumatic stress disorder (PTSD) who wrote about their traumas did not experience a reduction in symptoms, but they did experience a reduction in stress hormones, and their moods improved.

In an article for the American Psychological Association, author Bridget Murray notes that the type of writing one does is directly connected to its healing capacity. She quotes health psychology researcher Susan Lutgendorf, PhD, of the University of Iowa: “An individual needs to find meaning in a traumatic memory as well as to feel the related emotions to reap positive benefits from the writing exercise.” Murray cites Dr. Lutgendorf’s journaling study in which she suggests that “people who relive upsetting events without focusing on meaning report poorer health than those who derive meaning from the writing. They even fare worse than people who write about neutral events. Also, those who focus on meaning develop greater awareness of positive aspects of a stressful event.”

Apparently, report-writing just won’t cut it if you need to mend a festering wound of the physical or spiritual variety. It seems that a measure of mindfulness is paramount when utilizing writing for its healing potential. This is something journal-writers and poets have known forever, but it’s gratifying to hear it demonstrated by researchers and reflected in the scientific media.

Writing + Healing

Welcome to the Writing for Recovery blog! In these pages I explore the multi-faceted connections between healing and writing. I have devoted my life – and much of my poetry – to these two phenomena, and I hope you’ll find these posts both educational and entertaining. I welcome your feedback and extend the space to guest bloggers, so please feel invited to write in and share your thoughts!

Healing writing wishes,