The Yoga of Writing

Marcelo Villaseñor
Apr 13
4 min read

Updated: May 25

A little personal context before starting:

I decided to start writing introspectively in 2014 from the desire to register and process the experiences I was going through. I felt that I needed a means of mental discharge and naturally I returned to the pen and the paper -practice that one of my teachers from elementary school introduced into those juvenile times of restlessness and creative exploration. That first notebook of 2014 reflected two challenges that since I have memory have been shown: 1. difficulty to maintain focus and 2. creative blockages caused by overthinking things.

After living the frustrations caused by that friction between my desire for expression and the accumulating anxiety, I decided to go looking for tools that would help me lighten the process. This is how, around 2016, I decided to learn to meditate through different local meditation circles. There I came to understand the value of breathing and its relationship with our ability to be relaxed and present in day-to-day activities.

We now arrive at this point in history where I am very excited to share what I have been developing through the iteration of introspective writing and the creative-visual exploration that has accompanied me since I have memory.

Note: Below are some AI-assisted sections (this being a first), but it's mostly influenced by my notes and reviews. Click here to see the original notes in Spanish. I am excited to know what you think of this.

Simple elements, that in iterative combination, serve to develop our attention and vitality.

The ancient, yet ever-evolving practice of yoga and the modern ritual of journaling share 3 mirrored pillars that mirror, complement, and develop one another.

Yoga and journaling, though distinct, share a profound symmetry when their core pillars unite. By weaving together yoga’s triad of Ujjayi (breath), Drishti (focus), and Asanas (posture) with journaling’s mirrored pillars: alignment to the lunar phases, tools for focus and our own creative cultivation we gain a practice that provides us clarity and vitality. Let’s explore how.

In this image we see the three mirrored pillars. From left to right:

creative cultivation <-> asanas
tools for attention <-> drishti
lunar cycles <-> ujjayi

The Rhythm of the breath & the moon: Ujjayi and the lunar cycles

Ujjayi breathing, often called the “oceanic breath,” creates a rhythmic anchor in yoga. By constricting the throat and matching inhales to exhales, this practice calms the mind and synchronizes movement with intention. Similarly, journaling with the lunar cycle mirrors this ebb and flow. The moon’s 28-day rhythm—new beginnings (new moon), action (waxing), culmination (full moon), release (waning)—aligns with the natural cadence of setting intentions, acting, reflecting, and renewing.

Applied Example: During the new moon 🌚, pair Ujjayi breathing with journaling prompts like “What seeds of intention do I wish to plant?” The breath’s steady rhythm quiets mental chatter, while the moon’s phase invites clarity. By the waning crescent 🌘, use Ujjayi to release stagnant energy as you journal: “What no longer serves my growth?”

Ujjayi and Lunar Cycles

The art of focus: Drishti and the tools that support attention

Drishti, the yogic practice of gazing at a fixed point, sharpens concentration and balances the body. In journaling, focus is cultivated through tools like timed sessions (I recommend experimenting with a timer between 20 to 30 mins) and binaural beats (sound frequencies that enhance attention, effect that you could be already experiencing through your favorite instrumental playlist). Both methods train the mind to dismiss distractions and channel energy purposefully. Question to consider: ¿what else can I add to help improve my concentration?

Applied Example: Before journaling, listen to 40 Hz gamma-frequency binaural beats[1], shown to narrow attentional focus. As you write, adopt a Drishti-like gaze on the pen touching the paper and on the feeling that this provides. If you’re writing with a keyboard, that focus could be on your fingers, words appearing on the screen, or even just on the felt experience while closing your eyes[2].

Drishti and the Tools that Support Attention

Harnessing vitality: Asanas and creative cultivation

Asanas (yoga postures) are more than physical stances they are disciplined movement. Similarly, creative cultivation in our journaling helps us transform our days by directing our bodies and minds. We take meaningful action, whether through goal-setting, artistic expression, or mindful reflection.

Asanas build physical resilience; journaling helps organize our thoughts and actions.

Applied Example: While on your desk or personal writing space, and applying the pillars aforementioned, consciously notice the way your arms are resting, to the alignment of your back/spine, to the tilt of your head, etc. Make slight adjustments to your whole body while in your process to fine-tune your posture until regaining balance and body-to-action alignment.

Asanas and Creative Cultivation

Integrating these shared pillar

When these 3 mirrored pillars unite, their benefits amplify across three dimensions:

1. Physical: Ujjayi oxygenates the body, while lunar journaling reduces stress-induced tension.

2. Mental: Drishti and focus tools sharpen clarity, while moon-phase reflections reveal patterns and growth.

3. Spiritual: Asanas and other presence-inducing rituals help us connect to the internal; similarly journaling in alignment with the lunar phases is a great framework for processing anything that arise in our inner work.

Note: The following section is just the AI focusing on the benefits of following the lunar cycle, which I found very interesting. However, my personal conclusion is that finding and developing our own ways of cultivating our being is invaluable for honoring our path in life.

This, then, is an invitation to experiment with these three pillars and share your experience whenever you want ✧

Final reinterpretation:

The lunar phases remind us that life is a series of inhalations and exhalations—not the shallow breaths caused by anxiety, but a steady, nourishing rhythm. By blending the ancient pillars of yoga with the reflective power of personal journaling, we create rituals that honor our vitality.

As the poet Rumi wrote, "You are not a drop in the ocean. You are the entire ocean in a drop."

These simple yet profound practices help us embody that truth.