{"version":"1.0.0","segments":[{"startTime":11.25,"endTime":14.97,"body":"You're listening to the Journal Party"},{"startTime":11.25,"endTime":14.97,"body":"podcast where every week we get together"},{"startTime":15.12,"endTime":16.86,"body":"for the Ultimate Journal Jam sessions."},{"startTime":16.865,"endTime":18.51,"body":"We journal through Life"},{"startTime":16.865,"endTime":18.51,"body":"Together as a community."},{"startTime":18.99,"endTime":20.79,"body":"My name's Alex Gallner,"},{"startTime":18.99,"endTime":20.79,"body":"and I'll be your host."},{"startTime":20.79,"endTime":22.065,"body":"So, Here's how it works."},{"startTime":22.485,"endTime":24.975,"body":"I'll give you a journal prompt and a"},{"startTime":22.485,"endTime":24.975,"body":"groove, and you just start writing."},{"startTime":25.455,"endTime":27.975,"body":"After a few minutes, you'll hear a"},{"startTime":25.455,"endTime":27.975,"body":"little bell that sounds like this,"},{"startTime":28.575,"endTime":29.825,"body":"and we'll move on to the next prompt."},{"startTime":30.405,"endTime":33.465,"body":"After a couple minutes, you'll hear"},{"startTime":30.405,"endTime":33.465,"body":"that bell again, and we'll move on to"},{"startTime":33.465,"endTime":36.195,"body":"the next prompt and we'll just keep"},{"startTime":33.465,"endTime":36.195,"body":"going on like that until we're finished."},{"startTime":36.625,"endTime":39.715,"body":"Feel free to write on whatever you like"},{"startTime":36.625,"endTime":39.715,"body":"or even just follow along in your car."},{"startTime":40.195,"endTime":42.865,"body":"If you finish before the bell, you"},{"startTime":40.195,"endTime":42.865,"body":"can try to dig deeper and elaborate"},{"startTime":43.075,"endTime":45.175,"body":"or just chill out and enjoy the tunes."},{"startTime":45.595,"endTime":46.405,"body":"Don't overthink it."},{"startTime":46.645,"endTime":50.785,"body":"There's no wrong way to do this, so"},{"startTime":46.645,"endTime":50.785,"body":"welcome to the party journal party."},{"startTime":56.46,"endTime":57.72,"body":"What's up party people?"},{"startTime":59.64,"endTime":63.93,"body":"I'm feeling a certain lightness today,"},{"startTime":59.64,"endTime":63.93,"body":"and I think it's because I've been"},{"startTime":63.93,"endTime":67.83,"body":"doing a lot of inner work around"},{"startTime":63.93,"endTime":67.83,"body":"letting go and emotional release."},{"startTime":68.88,"endTime":70.91,"body":"It can be hard to let go of all the"},{"startTime":68.88,"endTime":70.91,"body":"things that are no longer helpful"},{"startTime":71.16,"endTime":75.36,"body":"to you, but it's also necessary"},{"startTime":71.16,"endTime":75.36,"body":"for mental clarity and emotional"},{"startTime":75.36,"endTime":77.43,"body":"freedom, in my opinion, at least."},{"startTime":78.315,"endTime":82.125,"body":"So if you're looking for a way to start"},{"startTime":78.315,"endTime":82.125,"body":"being more intentional about letting"},{"startTime":82.125,"endTime":84.074,"body":"go, highly recommend journaling."},{"startTime":84.615,"endTime":86.145,"body":"It is a great place to start."},{"startTime":86.895,"endTime":91.215,"body":"So if you're into that, I think"},{"startTime":86.895,"endTime":91.215,"body":"you're gonna love today's show."},{"startTime":91.994,"endTime":96.044,"body":"Here come five journal prompts to help you"},{"startTime":91.994,"endTime":96.044,"body":"get started on your journey of letting go."},{"startTime":96.095,"endTime":99.914,"body":"This first prompt helps you to focus"},{"startTime":96.095,"endTime":99.914,"body":"on what needs to be released in order"},{"startTime":99.914,"endTime":101.565,"body":"to have space for something better."},{"startTime":102.375,"endTime":106.455,"body":"All too often we get stuck in cycles of"},{"startTime":102.375,"endTime":106.455,"body":"holding onto things that don't serve us at"},{"startTime":106.455,"endTime":108.345,"body":"a fear of change or fear of the unknown."},{"startTime":108.765,"endTime":112.275,"body":"And taking time to reflect on this"},{"startTime":108.765,"endTime":112.275,"body":"question can help bring clarity so"},{"startTime":112.275,"endTime":116.265,"body":"that you can determine what needs to"},{"startTime":112.275,"endTime":116.265,"body":"stay and what could use some releasing."},{"startTime":117.435,"endTime":118.205,"body":"Here comes your first prompt."},{"startTime":119.94,"endTime":124.53,"body":"What do I need to let go of in order"},{"startTime":119.94,"endTime":124.53,"body":"to make room for what I actually want?"},{"startTime":126.93,"endTime":131.37,"body":"What do I need to let go of in order"},{"startTime":126.93,"endTime":131.37,"body":"to make room for what I actually want?"},{"startTime":279.275,"endTime":280.215,"body":"All right, let's keep it going."},{"startTime":281.865,"endTime":285.525,"body":"When we try to make changes, our"},{"startTime":281.865,"endTime":285.525,"body":"emotions can sometimes get in the way."},{"startTime":286.005,"endTime":289.305,"body":"It's important to take a step back"},{"startTime":286.005,"endTime":289.305,"body":"and examine how these changes will"},{"startTime":289.305,"endTime":293.055,"body":"affect us emotionally before we"},{"startTime":289.305,"endTime":293.055,"body":"take any action steps towards them."},{"startTime":293.715,"endTime":297.405,"body":"This next prompt helps you to figure"},{"startTime":293.715,"endTime":297.405,"body":"out how vulnerable or resistant you"},{"startTime":297.405,"endTime":301.965,"body":"feel about making changes in your life"},{"startTime":297.405,"endTime":301.965,"body":"and why those feelings might exist."},{"startTime":302.37,"endTime":303.87,"body":"So here comes your second prompt."},{"startTime":304.68,"endTime":306.24,"body":"What feelings come up?"},{"startTime":306.24,"endTime":312.06,"body":"When I think about letting"},{"startTime":306.24,"endTime":312.06,"body":"go, what feelings come up?"},{"startTime":312.12,"endTime":313.71,"body":"When I think about letting go,"},{"startTime":448.91,"endTime":452.93,"body":"Sometimes it can be helpful to"},{"startTime":448.91,"endTime":452.93,"body":"look at potential gains rather than"},{"startTime":452.96,"endTime":457.1,"body":"potential losses when it comes time"},{"startTime":452.96,"endTime":457.1,"body":"for change or transition in our lives."},{"startTime":457.61,"endTime":460.55,"body":"Through this reflection, you can"},{"startTime":457.61,"endTime":460.55,"body":"begin forming an idea of what"},{"startTime":460.555,"endTime":463.58,"body":"would happen if something was no"},{"startTime":460.555,"endTime":463.58,"body":"longer a part of your life, which"},{"startTime":463.58,"endTime":465.17,"body":"can help motivate you into action."},{"startTime":466.155,"endTime":470.655,"body":"Your next prompt of the day"},{"startTime":466.155,"endTime":470.655,"body":"is, what would I gain if I"},{"startTime":470.655,"endTime":472.485,"body":"released this thing from my life?"},{"startTime":474.645,"endTime":478.155,"body":"What would I gain if I released"},{"startTime":474.645,"endTime":478.155,"body":"this thing from my life?"},{"startTime":623.93,"endTime":624.92,"body":"Hope you enjoyed that one."},{"startTime":625.51,"endTime":628.05,"body":"Similar, yet different"},{"startTime":625.51,"endTime":628.05,"body":"from prompt number three."},{"startTime":628.05,"endTime":632.43,"body":"This next one allows us to take a broader"},{"startTime":628.05,"endTime":632.43,"body":"view on the potential benefits we could"},{"startTime":632.43,"endTime":635.64,"body":"achieve by letting go of something"},{"startTime":632.43,"endTime":635.64,"body":"negative or unhelpful in our lives,"},{"startTime":635.645,"endTime":639.69,"body":"whether it's a habit, job, relationship,"},{"startTime":635.645,"endTime":639.69,"body":"et cetera, and it replaces that with"},{"startTime":639.69,"endTime":642.0,"body":"something positive and beneficial instead."},{"startTime":643.14,"endTime":647.58,"body":"So your fourth prompt of the day"},{"startTime":643.14,"endTime":647.58,"body":"is, how might my life improve"},{"startTime":647.64,"endTime":648.84,"body":"if I let go of this thing?"},{"startTime":650.76,"endTime":654.57,"body":"How might my life improve"},{"startTime":650.76,"endTime":654.57,"body":"if I let go of this thing?"},{"startTime":774.314,"endTime":774.974,"body":"Almost there."},{"startTime":775.515,"endTime":779.385,"body":"This last question helps us to"},{"startTime":775.515,"endTime":779.385,"body":"visualize how much more productive we"},{"startTime":779.385,"endTime":783.324,"body":"could be with all the extra resources"},{"startTime":779.385,"endTime":783.324,"body":"freed up by releasing things from"},{"startTime":783.324,"endTime":784.724,"body":"our lives that no longer serve us."},{"startTime":785.655,"endTime":790.244,"body":"We could choose new hobbies or activities,"},{"startTime":785.655,"endTime":790.244,"body":"dedicate more time towards self-care plan"},{"startTime":790.244,"endTime":795.435,"body":"trips, explore new relationships, whatever"},{"startTime":790.244,"endTime":795.435,"body":"the possibilities are truly endless."},{"startTime":796.185,"endTime":799.994,"body":"Your last prompt of the"},{"startTime":796.185,"endTime":799.994,"body":"day is, what would I do?"},{"startTime":800.415,"endTime":804.255,"body":"With all the extra time,"},{"startTime":800.415,"endTime":804.255,"body":"energy, resources, whatever."},{"startTime":804.314,"endTime":808.665,"body":"If I released this thing from my"},{"startTime":804.314,"endTime":808.665,"body":"life, what would I do with all the"},{"startTime":808.665,"endTime":813.645,"body":"extra time or energy or resources if"},{"startTime":808.665,"endTime":813.645,"body":"I released this thing from my life?"},{"startTime":926.985,"endTime":927.675,"body":"And there you go."},{"startTime":928.425,"endTime":931.965,"body":"By reflecting on these questions and"},{"startTime":928.425,"endTime":931.965,"body":"taking note of your answers, hopefully"},{"startTime":932.205,"endTime":935.595,"body":"you gained some insight into why certain"},{"startTime":932.205,"endTime":935.595,"body":"things may not serve you anymore,"},{"startTime":935.695,"endTime":938.865,"body":"and hopefully you got the motivation"},{"startTime":935.695,"endTime":938.865,"body":"you needed in order to let them go."},{"startTime":939.795,"endTime":943.455,"body":"Journaling is obviously a potent"},{"startTime":939.795,"endTime":943.455,"body":"tool for personal growth and healing,"},{"startTime":943.455,"endTime":946.694,"body":"so don't forget to use it when"},{"startTime":943.455,"endTime":946.694,"body":"change feels overwhelming or scary."},{"startTime":946.725,"endTime":950.265,"body":"And also, if you're overwhelmed,"},{"startTime":946.725,"endTime":950.265,"body":"check out the last episode."},{"startTime":950.265,"endTime":951.194,"body":"We just covered this."},{"startTime":952.005,"endTime":955.064,"body":"If you wanna go deeper into this work,"},{"startTime":952.005,"endTime":955.064,"body":"I highly recommend that you check out"},{"startTime":955.064,"endTime":960.015,"body":"the Sedona Method as well as the work"},{"startTime":955.064,"endTime":960.015,"body":"of Michael Singer, specifically the"},{"startTime":960.015,"endTime":962.385,"body":"Untethered Soul and living untethered."},{"startTime":962.985,"endTime":966.345,"body":"I've personally enjoyed these programs"},{"startTime":962.985,"endTime":966.345,"body":"and think we could all benefit."},{"startTime":966.88,"endTime":969.28,"body":"Sometimes this practice of letting"},{"startTime":966.88,"endTime":969.28,"body":"go can be a little bit tough"},{"startTime":969.28,"endTime":971.77,"body":"because you actually have to allow"},{"startTime":969.28,"endTime":971.77,"body":"difficult feelings to come up."},{"startTime":972.189,"endTime":976.54,"body":"But when you finally relax and release,"},{"startTime":972.189,"endTime":976.54,"body":"you just feel so much lighter and in tune"},{"startTime":976.54,"endTime":980.65,"body":"with this crazy, mysterious, and awesome"},{"startTime":976.54,"endTime":980.65,"body":"life experience that we're all sharing."},{"startTime":981.28,"endTime":983.68,"body":"It's pretty crazy that we're all"},{"startTime":981.28,"endTime":983.68,"body":"just flying through infinity on"},{"startTime":983.68,"endTime":986.86,"body":"a rock together, and yet we still"},{"startTime":983.68,"endTime":986.86,"body":"find ways to complicate that"},{"startTime":986.86,"endTime":988.329,"body":"with our own self importance."},{"startTime":988.9,"endTime":989.229,"body":"It's."},{"startTime":989.574,"endTime":991.495,"body":"All really beautiful"},{"startTime":989.574,"endTime":991.495,"body":"if you allow it to be."},{"startTime":991.495,"endTime":994.824,"body":"And I, for one, am really grateful"},{"startTime":991.495,"endTime":994.824,"body":"to be on this rock with you."},{"startTime":995.185,"endTime":996.385,"body":"Journaling, jamming."},{"startTime":996.954,"endTime":997.584,"body":"It's groovy."},{"startTime":998.204,"endTime":999.314,"body":"So there it is."},{"startTime":999.525,"endTime":1000.035,"body":"That's our show."},{"startTime":1000.035,"endTime":1000.515,"body":"Folks."},{"startTime":1000.545,"endTime":1002.375,"body":"Thank you so much for journaling with us."},{"startTime":1002.464,"endTime":1005.735,"body":"Hit me up on Twitter and"},{"startTime":1002.464,"endTime":1005.735,"body":"Instagram at journal party, omg."},{"startTime":1005.944,"endTime":1008.375,"body":"I'd love to hear your thoughts"},{"startTime":1005.944,"endTime":1008.375,"body":"and please send in your requests"},{"startTime":1008.38,"endTime":1009.454,"body":"for different prompt themes."},{"startTime":1009.875,"endTime":1013.505,"body":"Please be sure to also check out"},{"startTime":1009.875,"endTime":1013.505,"body":"our free guided journaling app."},{"startTime":1013.535,"endTime":1015.985,"body":"It's available on the Apple"},{"startTime":1013.535,"endTime":1015.985,"body":"App Store and Google Play."},{"startTime":1016.074,"endTime":1019.355,"body":"There are a ton of free"},{"startTime":1016.074,"endTime":1019.355,"body":"prompts on there and a growing"},{"startTime":1019.355,"endTime":1020.704,"body":"community of journalists and."},{"startTime":1020.865,"endTime":1023.055,"body":"We'd love to have you and I"},{"startTime":1020.865,"endTime":1023.055,"body":"think you'd really enjoy it."},{"startTime":1023.715,"endTime":1026.895,"body":"And if you enjoyed today's show,"},{"startTime":1023.715,"endTime":1026.895,"body":"please leave a review and spread"},{"startTime":1026.895,"endTime":1029.775,"body":"the word so that we can make this"},{"startTime":1026.895,"endTime":1029.775,"body":"an even bigger party next week."},{"startTime":1029.775,"endTime":1032.234,"body":"And I hope you have a"},{"startTime":1029.775,"endTime":1032.234,"body":"wonderful week this week."},{"startTime":1032.714,"endTime":1033.045,"body":"Party on."}]}