{"version":"1.0.0","segments":[{"startTime":11.24,"endTime":14.24,"body":"You're listening to the Journal"},{"startTime":11.24,"endTime":14.24,"body":"Party podcast where every week"},{"startTime":14.25,"endTime":17.25,"body":"we get together for the ultimate"},{"startTime":14.25,"endTime":17.25,"body":"journal jam sesh as we journal"},{"startTime":17.25,"endTime":18.42,"body":"through life together as a community."},{"startTime":19.009,"endTime":21.979,"body":"My name is Alex Gallner and I'll be"},{"startTime":19.009,"endTime":21.979,"body":"your host so here's how it works."},{"startTime":22.479,"endTime":24.969,"body":"I'll give you a journal prompt in a"},{"startTime":22.479,"endTime":24.969,"body":"groove and you just start writing."},{"startTime":25.43,"endTime":27.979,"body":"After a few minutes you'll hear a"},{"startTime":25.43,"endTime":27.979,"body":"little bell that sounds like this"},{"startTime":28.56,"endTime":30.229,"body":"and we'll move on to the next prompt."},{"startTime":30.405,"endTime":33.445,"body":"After a couple minutes, you'll hear"},{"startTime":30.405,"endTime":33.445,"body":"that bell again, and we'll move on to"},{"startTime":33.445,"endTime":36.175,"body":"the next prompt, and we'll just keep"},{"startTime":33.445,"endTime":36.175,"body":"going on like that till we're finished."},{"startTime":36.605,"endTime":39.714,"body":"Feel free to write on whatever you like,"},{"startTime":36.605,"endTime":39.714,"body":"or even just follow along in your car."},{"startTime":40.184,"endTime":43.274,"body":"If you finish before the bell, you can"},{"startTime":40.184,"endTime":43.274,"body":"try to dig deeper and elaborate, or"},{"startTime":43.275,"endTime":44.904,"body":"just chill out and enjoy the tunes."},{"startTime":45.584,"endTime":46.405,"body":"Don't overthink it."},{"startTime":46.644,"endTime":47.974,"body":"There's no wrong way to do this."},{"startTime":48.054,"endTime":49.635,"body":"So, welcome to the party."},{"startTime":50.275,"endTime":50.864,"body":"Journal Party."},{"startTime":55.205,"endTime":56.724,"body":"What's up, party people?"},{"startTime":56.915,"endTime":61.835,"body":"It's your host, Alex, here, welcoming"},{"startTime":56.915,"endTime":61.835,"body":"you back to another Special edition"},{"startTime":62.195,"endTime":63.855,"body":"of the journal party podcast."},{"startTime":64.694,"endTime":65.604,"body":"How are you feeling today?"},{"startTime":66.574,"endTime":67.085,"body":"Pretty good."},{"startTime":67.085,"endTime":68.095,"body":"Hopefully pretty good."},{"startTime":68.72,"endTime":72.44,"body":"You know, there's something special about"},{"startTime":68.72,"endTime":72.44,"body":"winding down at the end of a busy day."},{"startTime":73.2,"endTime":77.179,"body":"It's like putting the final brush"},{"startTime":73.2,"endTime":77.179,"body":"stroke on a canvas, letting all the"},{"startTime":77.18,"endTime":81.26,"body":"colors settle, and taking a step back to"},{"startTime":77.18,"endTime":81.26,"body":"appreciate the work you've done, whether"},{"startTime":81.26,"endTime":83.949,"body":"it was a masterpiece or a total mess."},{"startTime":84.629,"endTime":88.64,"body":"Either way, it's still your day"},{"startTime":84.629,"endTime":88.64,"body":"and it deserves a peaceful close."},{"startTime":89.49,"endTime":93.23,"body":"So today we're going to be jamming through"},{"startTime":89.49,"endTime":93.23,"body":"five journal prompts to help you unwind"},{"startTime":93.59,"endTime":97.68,"body":"and let go of any stress, thoughts,"},{"startTime":93.59,"endTime":97.68,"body":"or lingering energy from the day."},{"startTime":98.47,"endTime":102.38,"body":"This episode is designed for"},{"startTime":98.47,"endTime":102.38,"body":"those nights when you need a"},{"startTime":102.38,"endTime":104.17,"body":"little help to relax and reset."},{"startTime":104.62,"endTime":109.369,"body":"So, grab your journal, get cozy,"},{"startTime":104.62,"endTime":109.369,"body":"and let's get this party started."},{"startTime":110.029,"endTime":111.109,"body":"Here comes prompt number one."},{"startTime":113.02,"endTime":114.009,"body":"Release your day."},{"startTime":114.729,"endTime":117.56,"body":"What is one thing from today"},{"startTime":114.729,"endTime":117.56,"body":"that you can let go of?"},{"startTime":118.159,"endTime":122.22,"body":"Maybe it's a stressful thought, A"},{"startTime":118.159,"endTime":122.22,"body":"lingering worry, or even just that"},{"startTime":122.24,"endTime":125.44,"body":"weird conversation you had that you"},{"startTime":122.24,"endTime":125.44,"body":"can't stop replaying in your head."},{"startTime":126.09,"endTime":130.289,"body":"Write it down, and imagine it drifting"},{"startTime":126.09,"endTime":130.289,"body":"away, like a leaf on a stream."},{"startTime":131.169,"endTime":134.61,"body":"The day is done, and so is"},{"startTime":131.169,"endTime":134.61,"body":"this moment, so let it go."},{"startTime":258.909,"endTime":259.579,"body":"Prompt number two."},{"startTime":260.079,"endTime":261.13,"body":"Gratitude reflection."},{"startTime":261.99,"endTime":264.259,"body":"Write about one thing you're"},{"startTime":261.99,"endTime":264.259,"body":"grateful for from today."},{"startTime":264.879,"endTime":268.59,"body":"It could be something big, like a"},{"startTime":264.879,"endTime":268.59,"body":"major win at work, or something small,"},{"startTime":268.59,"endTime":271.289,"body":"like a gift Like the way the sun hit"},{"startTime":268.59,"endTime":271.289,"body":"your face on your afternoon walk."},{"startTime":272.19,"endTime":275.21,"body":"Focusing on gratitude helps"},{"startTime":272.19,"endTime":275.21,"body":"us shift our minds from what's"},{"startTime":275.21,"endTime":276.69,"body":"missing to what's abundant."},{"startTime":277.37,"endTime":279.31,"body":"So, what made you smile today?"},{"startTime":391.19,"endTime":391.99,"body":"Prop number three."},{"startTime":392.54,"endTime":393.47,"body":"Moments of calm."},{"startTime":394.409,"endTime":398.06,"body":"Reflect on a moment of calm"},{"startTime":394.409,"endTime":398.06,"body":"from today, no matter how brief."},{"startTime":398.789,"endTime":401.07,"body":"Was it a quiet cup of"},{"startTime":398.789,"endTime":401.07,"body":"coffee in the morning?"},{"startTime":401.6,"endTime":403.289,"body":"A deep breath during a hectic moment?"},{"startTime":403.73,"endTime":406.05,"body":"Or a few minutes when you"},{"startTime":403.73,"endTime":406.05,"body":"just sat and did nothing?"},{"startTime":406.919,"endTime":410.75,"body":"Relive that moment and let it expand"},{"startTime":406.919,"endTime":410.75,"body":"in your mind as you write about it."},{"startTime":411.575,"endTime":412.995,"body":"Let it soothe you once more."},{"startTime":530.555,"endTime":534.595,"body":"Prompt number four, set a"},{"startTime":530.555,"endTime":534.595,"body":"gentle intention for tomorrow."},{"startTime":535.155,"endTime":538.944,"body":"No pressure, no big goals, just"},{"startTime":535.155,"endTime":538.944,"body":"something kind and manageable."},{"startTime":539.655,"endTime":543.925,"body":"Maybe it's to take things slow,"},{"startTime":539.655,"endTime":543.925,"body":"to be patient with yourself or to"},{"startTime":543.925,"endTime":545.394,"body":"simply breathe a little deeper."},{"startTime":546.25,"endTime":549.4,"body":"What's one thing you can carry"},{"startTime":546.25,"endTime":549.4,"body":"into tomorrow that will make your"},{"startTime":549.4,"endTime":551.01,"body":"day just a bit more peaceful?"},{"startTime":690.91,"endTime":691.819,"body":"Prompt number five."},{"startTime":692.39,"endTime":694.609,"body":"Imagine and describe your safe space."},{"startTime":695.19,"endTime":699.759,"body":"This could be a real place like your bed,"},{"startTime":695.19,"endTime":699.759,"body":"a cozy corner, or even a spot in nature."},{"startTime":700.21,"endTime":703.949,"body":"Or it could be somewhere from your"},{"startTime":700.21,"endTime":703.949,"body":"imagination, a place where you"},{"startTime":703.949,"endTime":706.13,"body":"feel completely at ease and safe."},{"startTime":707.01,"endTime":708.63,"body":"Write about this space in detail."},{"startTime":709.0,"endTime":711.84,"body":"The sights, the sounds, the feelings."},{"startTime":712.42,"endTime":715.39,"body":"Let your mind settle into this place"},{"startTime":712.42,"endTime":715.39,"body":"as you wind down for the night."},{"startTime":791.88,"endTime":793.74,"body":"All right, thank you"},{"startTime":791.88,"endTime":793.74,"body":"for joining me tonight."},{"startTime":794.16,"endTime":797.319,"body":"I hope these prompts help you to ease"},{"startTime":794.16,"endTime":797.319,"body":"into a state of relaxation and that"},{"startTime":797.319,"endTime":798.4,"body":"you're feeling a bit lighter now."},{"startTime":799.025,"endTime":801.974,"body":"Remember, it's okay to take a moment"},{"startTime":799.025,"endTime":801.974,"body":"for yourself and just breathe."},{"startTime":802.765,"endTime":806.505,"body":"Journaling is a powerful way to release"},{"startTime":802.765,"endTime":806.505,"body":"the day and make space for rest."},{"startTime":807.255,"endTime":810.455,"body":"Before you go, if you enjoyed"},{"startTime":807.255,"endTime":810.455,"body":"tonight's episode, make sure to"},{"startTime":810.455,"endTime":813.964,"body":"check out our app for more guided"},{"startTime":810.455,"endTime":813.964,"body":"journaling, mood and energy trackers,"},{"startTime":813.964,"endTime":816.374,"body":"and a supportive community that's"},{"startTime":813.964,"endTime":816.374,"body":"all about helping each other grow."},{"startTime":816.715,"endTime":819.725,"body":"And hey, if you're looking to"},{"startTime":816.715,"endTime":819.725,"body":"connect, find me on Instagram at"},{"startTime":819.725,"endTime":824.475,"body":"journalpartyomg or my personal handle"},{"startTime":819.725,"endTime":824.475,"body":"at alexgelner, and I'd love to hear"},{"startTime":824.475,"endTime":825.684,"body":"how these prompts worked out for you."},{"startTime":826.414,"endTime":829.285,"body":"Don't forget to leave a review if you"},{"startTime":826.414,"endTime":829.285,"body":"enjoyed the episode, really helps us"},{"startTime":829.285,"endTime":830.675,"body":"reach more journal lovers like you."},{"startTime":831.084,"endTime":834.304,"body":"And of course, join us every"},{"startTime":831.084,"endTime":834.304,"body":"Wednesday night at 6pm Pacific"},{"startTime":834.304,"endTime":835.934,"body":"Standard Time for Journal Party Live."},{"startTime":836.324,"endTime":838.624,"body":"It's a free live stream where"},{"startTime":836.324,"endTime":838.624,"body":"our community comes together to"},{"startTime":838.624,"endTime":841.245,"body":"journal through our newest programs"},{"startTime":838.624,"endTime":841.245,"body":"and share insights at the end."},{"startTime":841.615,"endTime":843.685,"body":"It's been growing every"},{"startTime":841.615,"endTime":843.685,"body":"week, and it's a ton of fun."},{"startTime":844.214,"endTime":846.905,"body":"You can tune in through our YouTube"},{"startTime":844.214,"endTime":846.905,"body":"channel, our private Facebook"},{"startTime":846.925,"endTime":848.504,"body":"group, or directly through the app."},{"startTime":849.105,"endTime":850.555,"body":"All the links are in the show notes."},{"startTime":851.365,"endTime":853.055,"body":"Thank you so much for"},{"startTime":851.365,"endTime":853.055,"body":"journaling with me today."},{"startTime":853.515,"endTime":857.714,"body":"As we wrap up, remember, every night"},{"startTime":853.515,"endTime":857.714,"body":"is an opportunity to start fresh."},{"startTime":858.214,"endTime":861.944,"body":"Wind down, take care of yourself,"},{"startTime":858.214,"endTime":861.944,"body":"and let the day be what it was."},{"startTime":862.544,"endTime":864.254,"body":"And as always, party on."}]}