1. Get a piece of blank, unlined paper and pen. Set a timer if it helps.
2. Always start in middle of page. Can start with “What’s up, how feeling? Complaints? Sensations?” Capture what you hear/sense, without editing.
3. At end, try to find one action item, something you're committing to doing, or not doing.
4. Add part to revisit to top of next page, for tomorrow.