Allow yourself to relax and settle to a mindful state. Take three slow deep breaths and allow yourself to settle into your seat.
You begin at the beginning.
Write down your birthdate. Then in the lines below, write down your memories of your birth— stories that people told you about your birth or stories that people told you about when you were an infant.
Next, you write down stories that you remember of your growing up; this will include stories you remember others telling about you.
Continue adding the stories of your life until you reach your current situation.
Many people write these in chronological order, but you may free associate and put them in order after writing. Some people begin with an outline and use that as a guide. E.G.
I was born
Keep going until you run out of years.
Write with as much detail as you can remember–Who, What, Where, How. Also include any sensory details that you recall– sights, sounds, smells, tactile sensations.
Write quickly– do not censor or criticize what you write. Do not worry about grammar, spelling, or punctuation.
Some people look at this exercise and later recall that their chronology was different or recall incidents or details that they omitted. Here is an opportunity to write that down.