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The Intensive Journal Process: A Path to Self Discovery
An Interview with Ira Progoff by Kathy Juline
A comprehensive look at the extraordinary approach to self-discovery
that has helped thousands of people to express their fullest potential.
You have been widely recognized as a pioneer
in developing the principles of depth psychology, and in particular,
holistic depth psychology as opposed to traditional mainstream
psychological thought. Tell us what your philosophy of psychology is
and why you call yourself a holistic depth psychologist.
One of the goals of psychology is to help individuals to live and
unfold the potentials of their being in terms of the wholeness of their
inner nature rather than a partial or fragmented aspect of their outer
lives. I refer to my own work as holistic depth psychology. Holistic
suggests the qualitative evolution of people that takes place when all
of their experiences come together. As this integration occurs, there
is an improvement in the quality of people’s lives in that the process
of becoming who they truly are deepens. Integration results in greater
creativity and spiritual growth.
Personal and spiritual development also comes about through
working at an inner level, at one’s depths, by which I mean a level
below our outer consciousness....the word depth is important too.
The focus of my work has been to provide methods which will
enable people to work continuously in their lives. It gives an inner
perspective to guide them through transitions, evoking creative
potentials and drawing forth new sparks of Spirit as they move toward
becoming whole persons. After formulating my theories of personal
development as an author and psychotherapist for many years, I
developed the Intensive Journal process in the mid-1960s to provide a structured way for people to work continuously to become whole persons.
How did you become interested in spirituality in your overall philosophy of depth psychology?
In the early 1950s, I concluded that if I could identify the concepts
that were the final conclusions of the great persons in the history of
depth psychology, I would then have a starting point for my methods. I
realized that in the history of depth psychology, these persons -
namely, Freud, Adler, Jung, and Rank - had gone through several changes
in their point of view from the time they began their work to the time
I found that Freud, for example, while he had been the
originator of several of the main concepts of depth psychology, had
ended his life with a very negative view of what he had achieved.
Another seminal psychologist, Alfred Adler, concluded that man is
always reaching for connection with the eternal and that, although
depth psychology began as a protest against religion, the net result
has been for it to reaffirm man’s experience of himself as a spiritual
Otto Rank experienced a similar turnaround. After beginning in
psychoanalysis as a secretary to Sigmund Freud, he rejected the point
of view of his spiritual father, Freud, concluding finally that we
experience the reality of life "beyond psychology."
Similarly, C. G. Jung began as a psychiatrist wedded, as Freud
had been, to a materialist point of view. But the great transformation
through which Jung passed in 1913 changed that. He emerged from it as
the spokesperson of a new spirituality which radically altered his
original point of view. This spiritual point of view which Jung reached
became the basis of my further studies.
How did your studies with Jung influence the development of the Intensive Journal method?
My studies with Jung had a major impact upon the development of the Intensive Journal
process. The tremendous value of Jung’s work is that he developed
specific methods for understanding the reality that lies beneath the
conscious level. Jung’s concepts grew out of his deep concern for the
spiritual problems of our time. When I began my work in psychology,
Jung’s views in psychology were not popular and were in fact ridiculed.
Freud’s theories of psychoanalysis comprised the prevailing view point
in the profession. I knew that this emphasis upon pathology and
diagnosis could only lead to a dead end and great disappointment in
terms of helping people develop their lives. Rather, I thought that
Jung's broad and deep view of life and his belief in the inner
capacities of persons to develop had a great deal of validity and would
become the more accepted approach.
The Intensive Journal method seeks to fulfill on a
practical level a main goal toward which Jung was moving as he worked
on his conception of the potential of individuals to develop over time.
I realized that a valid method must enable individuals to position
themselves in the movement of their lives. The method would have to be
open-ended in scope so people would be free to unfold and express their
The Intensive Journal process is widely
recognized as a highly effective tool for self-development, an approach
that Joseph Campbell called "one of the great inventions of our times."
Would you describe the process?
The Intensive Journal
process combines one of the oldest methods of self-exploration -
keeping a diary - with a new, highly structured format that enables
journal-keepers to get to know themselves on ever-deeper levels. The Intensive Journal Workbook is a large three-ring notebook
filled with paper and divided into four dimensions of human experience
Life/Time, Dialogue, Depth and Meaning. Each of these dimensions is
divided into several subsections.
Some of these subsections are used to write our factual
recapitulation of the events of our lives as well as dreams and images.
Others are for stimulating insights and creative activity.
In the Life/Time Dimension, we enter data about the
qualitatively important events that reflect the inner continuity of our
life history. In the sections of the Dialogue Dimension, we enter into
a dialogue relationship with each of the aspects of our lives such as
personal relationships, work, body, society or events. The Depth
Dimension has to do with those aspects of our lives that are symbolic
such as dreams and images. The Meaning Dimension consists of
experiences in which a person finds connection to a larger than
personal reality. I will discuss in detail more about the Workbook
sections as we go on.
Why did you develop the Intensive Journal process?
In the 1950s and 1960s, I was a practicing psychotherapist in New York
City. The people who came to see me were trying to grow and improve
their lives in various ways by resolving important matters and
realizing new possibilities.
I studied how people go through the process of working out the
various aspects of their lives, through their peaks and valleys, their
pain and anguish, and how they ultimately make their decisions. Also,
while serving as Director of the Institute for Research in Depth
Psychology at the graduate school of Drew University, I studied the
lives of creative persons throughout history to find out what had been
involved in their creativity. The Intensive Journal process is designed to serve simply as a
flexible means of making objective the organic process by which the
growth of personality proceeds. It is an instrument for mirroring these
inner processes, for extending them and for establishing a continuing
relationship with them. These processes are very elusive because they
take place behind the mind and are experienced at a deeper than
Yet they are also the key to each person’s growth. I developed the Intensive Journal
Workbook to provide a specific tool for individuals to use to get
direct and defined access to this process so they could work with it
What are some of the benefits of working with this process?
It helps us to see the movement of our life history as a whole, from
the vantage point of the present moment. It also helps us to position
ourselves between the past and the future so we can support the
unfoldment of new potentials in our life. On a practical level, it
offers us a way to clarify personal relationships, address career
concerns, face transitions, meet change, overcome blockages, deal with
past hurts and present difficulties, gain new insights, and integrate
our life experiences.
Why is the Intensive Journal process more effective than a traditional approach to keeping a journal or diary?
A private journal can certainly be an essential instrument for
promoting personal growth, but there are situations in which it becomes
a static exercise of merely keeping a record of events or feelings.
When journal keeping is not related to the larger development of one’s
life as a whole, it lacks a sustaining principle. Often it is resorted
to when a person has a particular goal in mind, such as finding a new
career path or establishing a specific love relationship, but when the
goal is achieved, the journal falls into disuse and the continuity of
the life context as a whole is lost. No overall integration or
Why did you make the Intensive Journal process such a structured method?
Writing in the Intensive Journal
Workbook is an active process. It is the structure that makes possible
Journal Feedback, which is what I have added to the typical journal
process. Journal Feedback is the way the Intensive Journal process reaches out to work with material we
have in one section to stimulate experiences in another section.
...in the subsection of Dialogue with Persons, a woman in the course of
writing a dialogue script with her husband may mention her husband’s
love of drinking. In the Intensive Journal way, this material will be used as a
"Feedback lead" to start a subsection in Dialogue with Events,
Situations, and Circumstances, and will evoke, among other things, a
discussion of the possibilities of alcoholism. These dialogues come
from the unconscious without self-conscious controls. In this way, we
get fresh material as one thing leads to another and yields further
Do you consider the Intensive Journal process to be a significant tool for spiritual growth?
Yes, absolutely. This process is a modern approach to spirituality
without dogma. In my book, At a Journal Workshop, I compare it to
entering a sanctuary, because it provides a safe haven from the
pressures of the outside world where we can quietly assess our
relationship to life. Working with the process enriches our inner life
immeasurably, helping us to stay in touch with that underlying reality
which is our personal source of meaning and strength. In fact,
assisting us to establish contact with that deep reality is one of its
Although many people presently feel they do not have the capacity for spiritual experience, the
Intensive Journal process can help....When we reflect on our
inner experiences and list and describe them in writing, the writing
itself tends to add to the experience. We find ourselves to be more in
contact than we originally suppose...one experience leads to another.
The Interviewer teaches that we have the power to change our lives through changing our thinking. Is the
Intensive Journal process a tool for applying that principle?
Definitely. The Intensive Journal
process is a practical way of getting in touch on a deeper level with
beliefs and patterns of thinking that may be hidden from our conscious
awareness. Once we know what they are, we can take steps to eliminate
or alter the ones that limit us.
The Interviewer also teaches the importance of working with positive ideas. How can the
Intensive Journal method help people to live in accordance with this principle?
The creative process in people’s lives takes time to unfold before they
can truly realize their potential and know what their lives are trying
to become. Before that occurs, people experience cycles of hope and
anxiety, success and failure, confidence and uneasiness.
A well-known truth is that the darkest moment is before the
dawn. I think that has to do with the way new integrations are formed.
They cannot be formed until there is an emptying out and the emptying
out does not happen easily. With regard to taking a positive or
affirmative stance, we should not eliminate the time of
emptiness....there would be no history of the inner life if it were not
for the times of the dark night of the soul. If one is affirmative
about it, it’s not a dark night. That is the paradox.
The Journal provides an instrument that helps people to
maintain perspective as they move from the valley of anxiety until they
reach the upward phase of the cycle. They learn from these cycles of
experience so their awarenesses are enlarged and new capacities are
realized. They work through their cycles of experience to realize their
So the process helps us to recreate our lives anew and express ourselves more authentically?
Yes. The revealing of something new and greater is a very important
result of the process. Ideas, opportunities, and talents we previously
may not have been aware of begin to emerge. Since the Intensive Journal process asks us to include the fullness of
facts of our life - all of them, not just what we have labeled as
"positive" - it helps us to achieve integration. And this results in
enhanced creativity. One of the main indications of the strength of
creativity in individual is the degree to which they have brought
themselves into connection with the multiple and interrelated movement
of all aspects of their lives. Through the Intensive Journal process we are led to view painful
experiences in a new light and we discover that they were not so
negative after all but rather strengthening and empowering. That is an
important step in spiritual development - the embracing of our
Earlier you referred to the "dimensions of experience." What do you mean by that?
The dimensions are separate realms of human experience, each with a
unique content and its characteristic ways of expression. For example,
the Life/Time Dimension deals with the obvious, outer level of
experience. It includes all those phenomena that form our personal life
history. All of the four main Dimensions sections are broken down into
several more defined areas of focus, subsections which I call
"mini-processes," and in the case of the Life/Time Dimension, these
include the Life History Log, Steppingstones, Intersections: Roads
Taken and Not Taken, and Now: The Open Moment.
A particularly interesting one to work with is Steppingstones, in which
people are asked to list ten or twelve high points in their life -
whatever occurs to them spontaneously. From this exercise they get a
sense of the thread of continuity that’s moving through their life.
Is the Steppingstones portion of the Intensive Journal process a good starting point?
Yes, and it’s usually one of the first exercises we do, because it does
give a good overall perspective on what the important events in our
life have been. It’s helpful to bring to mind as much of our
autobiographical material as we can at the outset. Then as we continue
to work in the Time/Life section, we progressively reconstruct our life
histories, a segment at a time. The Steppingstones list gives us a
generalized outline of our life movement, and when we reenter those
Steppingstone periods, describing and exploring their contents, we find
that events fit together in a way that not only gives us a clearer
perspective but generates an energy that carries us forward and shapes
What do the other main sections of the Workbook entail?
The Depth Dimension is the section in which we explore the realm of
human reality that speaks in symbolic terms. It deals with the aspects
of experience that are primarily non-conscious as they are happening
but which are guided in their unfoldment by an underlying intelligence.
To bring these elusive parts of ourselves up from the depths, where
they are unconscious, to the surface, where they can be integrated and
expressed into our life, requires a means of capturing them. To provide
this means, there are five mini-processes in the Depth Dimension
section of the Workbook - Dream Log, Dream Enlargements, The Twilight
Imagery Log, Imagery Extensions, and Inner Wisdom Dialogue. The
exercises applicable to this particular section of the workbook have a
special capacity to activate sources of energy which can cause powerful
effects in our life.
Could you say more about that?
What we discover as we work with this section is that there are levels
of awareness beneath the surface of our consciousness which hold the
key both to the problems and the potentialities of our life. Certain
dreams carry the seed-nature of a person, and through working with them
on a consistent basis, recording and enlarging upon them, we generate a
flow of new thoughts, ideas, insights, intuitions, and awarenesses. One
of the most valuable gifts we receive from our dreams is the guidance
they give us as to which areas of our life we need to reexamine.
Could you tell us more about the other main sections?
One is the Dialogue Dimension, which has the special function of
opening the channels for internal communication and of providing a
means by which inner contact can be maintained among the various parts
of our life.. When we enter into a dialogue with all of these parts, we
experience inner harmony rather than feeling fragmented. Having begun
by recording and exploring much of our life history, it’s time for us
to deepen our relationship with the important aspects of our life and
let them speak to us. For each subsection, or mini-process, we start
with a focus statement, writing down what is or was positive or
negative about our relationship with that aspect of our life, how it
got to where it is and what our hopes are for it. The various
mini-processes we work with in this section are Dialogue with Persons,
Dialogue with Works, Dialogue with Society, Dialogue with the Body, and
Dialogue with Events, Situations and Circumstances.
In dialoguing with each of these areas, we approach it as if
we were a person. For example, in a dialogue with bills you’ve been
avoiding paying, they may respond, "You don’t want to pay us because
you want to be a kid and have Daddy pay the bills."
What is the fourth section?:
That is the Meaning Dimension. This section has the function of
connecting the individuals in a society according to beliefs. These
beliefs tend to be about fundamentals of life, the values and ultimate
concerns that motivate people. When they feel connected by common
social symbols, people are strengthened in their sense of being
supported in life. If there is no such experience present, they are
subject to alienation.
These connective symbols are experienced on an unconscious
level and must be personally experienced in order to be valid for the
person. It is important for the individual to have such a symbol in
order to be free from the anxieties of being separated and having no
source to depend upon.
In modern times, alienation has been identified as one of the
primary causes of anxiety. The answer to it depends upon an individual
having a subjective experience of his or her unconscious. In the Intensive Journal process, we call forth these previously unconscious experiences and look at them closely for the good they can bring to us.
We function best as human beings when we are connected to something greater than ourselves. So in the
Intensive Journal process, we make it a point to review the
history of our connective experiences. We are seeking to draw out the
strength from them and to discover the unconscious symbols that are
meaningful to us. The Meaning Dimension section includes a subsection
called Gatherings in which we seek to recall for ourselves as many of
these experiences as we can. Thus, in a historical way, by the use of
“twilight memory,” we bring back memories of connective experience that
have an importance in our lives.
This process appears to have many individual parts and a rather intricate methodology. How does one learn it?
My experience with the Intensive Journal process over a period of many years suggests that the most effective way to begin its use is by attending an
Intensive Journal workshop. There are two main benefits to this.
One is the opportunity to draw the present situation of your life into
focus by working privately in your own Intensive Journal Workbook. Secondly, at the workshop,
participants appreciate the support and energy they obtain from others
also working quietly in their own lives. The third benefit, of course,
is the opportunity to learn the numerous techniques of the Intensive Journal process, including the Feedback method,
which enables you to use the Workbook on your own as a tool for
personal and spiritual growth.
...Intensive Journal process is not really intricate.
It corresponds to the contents of our lives and therefore it makes the
whole task of working out what our lives are trying to become a lot
Would you say more about the Feedback method?:
Sure. In the structure of the Intensive Journal
Workbook one basic distinction is that between the Log sections and the
Feedback sections. The Log sections are where we record the factual
data of our lives. The Feedback sections, on the other hand, are where
we carry out the active exercises that generate the energy which result
in transformation. Actually, the feedback effects that occur in the use
of the Intensive Journal method take place on several levels.
A basic one is the feedback that is achieved simply by writing down a
nonjudgmental record of the inner and outer events of our life. In
addition, there is the feedback that results from reading these entries
either silently to ourselves or aloud to the group. Then with the
passage of time a further form of feedback becomes possible. After we
have accumulated enough of them we can read back to ourselves the
entries we have made in the various sections over a period of time.
This experience offers a valuable means of maintaining a perspective on
our lives in the midst of movement and change. So the Journal Feedback
exercises draw upon the raw data of our everyday experience to help
carry our life toward meaningful unfoldment.
You have indicated that the Intensive Journal process helps bring to our awareness unconscious memories. Could you say more about how that happens?
Yes. It’s much like the stream-of-consciousness approach that
psychoanalysis uses to evoke repressed or forgotten feelings and
desires. In a state of surrender, they are more available. They well up
from an underground stream. That is why meditation is an important part
of the Intensive Journal process. It gives us an opportunity to open
up to that deep well within us. Letting go and letting God is really
the essence of the process. All of us are living out certain patterns,
and we need to discover what these patterns are in order to fulfill our
true purpose in life.
Are there specific ways to contact that deep well?
The key lies in the atmosphere that is established. As we enter into
the depths of the well through employing the techniques of Entrance
Meditation, a quality of stillness is established from which new ideas,
images and awareness are activated and fed into the individuals’
Do you believe the Intensive Journal
process would be an effective tool for drug addicts and other similar
groups of people to use in overcoming their problem, and perhaps
changing their beliefs about themselves?
Yes, I do. It would offer them a method they could use to get a sense
of where they are in their life and what their life is trying to be. I
have the feeling that most people who become chemically dependent are
looking for something, and usually they don’t even know what it is.
They have a spiritual hunger.
They’re looking for something that can help them fulfill, and
express themselves, and very often they have no idea what that means of
expression might be.
When many people work on fulfilling their true life purpose, our
society improves. Individuals become more well-rounded and accepting of
others. They also become more interested in others developing as
persons and seeing them as having a life. The dialogue exercises can
help people establish this relationship with other persons in their own
lives as well as in other societies. In this way, the Intensive Journal process fosters love and brotherhood, and also helps people deal with problems such as addiction.
What is the best time in a person’s life to attend an Intensive Journal workshop?
Anytime is fine, but I like to tell people that the process is
particularly valuable during a time of transition. Often that may mean
a period of difficulty in someone’s life. But the process is valuable
too when someone is wrestling with a decision or seeking to expand in
his or her expression of life.
Do you have to be interested in writing to work effectively in the Intensive Journal Workbook?
Progoff: No. Not at all. People from
all walks of life can use this program. After a short while, people get
experience in working in the Intensive Journal Workbook. In fact, we have had people
benefit greatly who had little education. Writing is only essential for
the reason that individuals read what they wrote and then work to
develop it further through the Feedback techniques.
Do immediate changes result from using the Intensive Journal process, or might it take a long period of time before any changes started to manifest?
Progoff: That depends on whether the
person believes that change can occur quickly and how willing he or she
is to let them occur. A good exercise in this regard is to work with
the subsection called Roads Taken and Not Taken. Through getting more
clear someone may find things opening up right away. One woman who took
the workshop realized she wanted to be a pianist and she very quickly
developed her piano-playing ability, a road she had not taken in the
past. She believed it could happen that quickly.
Originally printed in Science of Mind Magazine. July, 1992.
"Intensive Journal" and "Journal Feedback" are the registered trademark
and servicemark respectively of Ira Progoff and licensed to Dialogue