n Step Three, you use Guided Visualization to imagine what the physical sensation/emotion would look like if it were an image.
To do this, “quiet the mind” and focus your attention on your body, focusing on the specific physical sensation you would like to get a better understanding of or express. Then, imagine what this physical sensation might look like if it were an image, or what colors , shapes, and forms would best express it. • Adapted from Visual Journaling : Going Deeper than Words, by Ganim & Fox --Yolanda www.LifeRenewalCounseling.org
0 Comments
The body expresses emotion through physical sensation – how does your body express joy (smiling), anger (tense muscles), and fear (an uneasiness in the stomach)? The way to access these physical sensations is to disconnect with your thoughts, or “quiet the mind.”
Try this exercise in body-centered awareness: • Sit comfortably and take three deep breaths, concentrating on the rise and fall of your chest as you do so. • Take three more breaths and imagine yourself breathing in light and breathing out color – any color. Feel your body relax and continue this pattern until it feels natural and comfortable. • Now allow your focus to move away from your breath and to any part of your body that draws your attention. If you are not drawn to any particular place, focus your awareness on where you would like to be more present. • Focus on that part of the body. What does it feel like to be there? This activity might feel awkward as most of us are not used to stillness. Many of us are not aware of the link between physical sensation and emotions until our body forces us to be (racing heart + sweaty palms + tense muscles + shortness of breath = anxiety = panic attack). Again, practice makes perfect! • Adapted from Visual Journaling : Going Deeper than Words, by Ganim & Fox -- Yolanda www.LifeRenewalCounseling.org Before you begin a visual journaling session, it’s important to set an intention that describes what you want from the experience, a person, reason, or goal for the time.
This intention includes what you want, as well as what you DON’T want – your left-brain’s judgmental interpretation of your image. If you begin to sense these judgmental thoughts, refocus on your original intention. Write this intention in your journal before you begin drawing. I prefer to write my intention on the left-hand-page of my opened journal, leaving the entire right-hand-page for the expression of my intention. Examples of intentions include:
What is your intention for your journal entry today?
--- Yolanda www.LifeRenewalCounseling.org You might be wondering what it takes to “visualize imagery” and worry that you won’t be able to “see” anything to draw. Don’t worry – the process is actually more simple than you might imagine!
It’s important to understand that people experience inner imagery in different ways. Some see a very clear picture, other people merely sense an image with no clear picture, and still others have a shape or color flash through their mind as a thought or impression. Try this activity to get an idea of how you experience your own inner imagery: · Gather your visual journaling materials and, with marker/crayon/pastel in hand, close your eyes and take several deep breaths. Now, imagine a sailboat. Finally, open your eyes and draw that sailboat. Remember that your image is YOUR image, so there’s no “right” or “wrong” way to draw the sailboat. For every thought of “Can I draw it like…”, the answer is “YES!” and for every thought of “Does it have to be…”, the answer is “NO!” When you have finished your sailboat drawing, answer these questions: 1. Did the sailboat present itself to your inner eye as a kind of flash image or picture? 2. Did you only sense what it looked like? 3. Did you just begin to draw, having no idea what the final drawing would look like? The most important part of expressing your inner imagery is to learn to trust your own way of accessing it. If you close your eyes and nothing happens, don’t give up! Just start making marks on the paper and eventually an image will appear. The more you practice this “art”, the stronger your connection to your inner imagery will become! Feel free to post a picture of your first expression of visual imagery! (And remember, judging or comparing yourself to others is not allowed!) · Adapted from Visual Journaling : Going Deeper than Words, by Ganim & Fox Your journaling space does not have to be an area that you use exclusively for journaling, but it does help to keep everything you need to journal in one space. Ideally, you want your journaling space to be one in which you can work undisturbed. This should be a “safe” place for you; one in which you feel free to express yourself without judgment from others (and without judgment from yourself). It helps to personalize your space, filling it with objects that help you tune into your sense of smell, sound, taste, and touch – which also helps you to tap into your emotions (think about the emotions that are evoked through the smell of baking cookies or the sound of rain on a roof).
Your space can be a cozy chair in the corner of a room, a closet, or an entire room that you dedicate to self-expression. It can be filled with soft blankets, a scented candle, an MP3 player loaded with calming music (no lyrics! They get in the way of connecting to your own expression.), your favorite tea, and special mementos from loved ones. Or, your space could be on the beach, under a tree, or an out-of-the-way break room at work. If you travel a great deal, you can take along a 5x7 journal to use on a plane, car, or hotel room. The sky’s the limit! Where will you create a space for self-expression? · Adapted from Visual Journaling : Going Deeper than Words, by Ganim & Fox Whether your kids are counting down the days, or they're groaning at the thought of studying the 3 Rs again -- summer is quickly slipping away, and now is the perfect time to begin to plan for the upcoming school year. Here are 3 tips to ease into the back-to-school routine:
-- Yolanda Harper, MSW, ISW 6261 Parenting Support, Counselor Life Renewal Counseling 813.434.3639 ** Important dates to remember: 8/3/2012 – 8/5/2012 : Sales Tax Holiday 8/20/2012 : Pasco School Begins 8/21/2012 : Hillsborough School Begins to Go Back to School You Don’t Have to Be an Artist:
One of the best things about Visual Journaling is that you don’t have to be an artist or have any “artistic talent” in order to benefit from it. If you can draw a stick figure, scribble, and draw circles, squares, and triangles, you can express yourself via Visual Journaling more effectively than a skilled artist can! It helps to remember that the process is not about creating art, but rather about expressing emotions through images. Because this imaging is unique to you, there is no “right” or “wrong” way to journal visually. There are art materials that you will need in order to start journaling, however. The basic list includes: · An 11x14 drawing pad (this size intimidated me at first, but at the recommendation of my husband – a one time art major -- I went ahead and got it, and I’m glad I did. I was afraid that I’d feel a need to fill the space, but I discovered that my drawings naturally filled the page. This larger size can be pricy, however, and I have found an inexpensive smaller version at Target.) · Multicolored pastels – the more colors, the better! · Crayons (larger ones work better) · Colored markers with a variety of tips · Adapted from Visual Journaling : Going Deeper than Words, by Ganim & Fox Have you ever tried journaling and found that you couldn’t stick with it? Are there certain events going on in your life that spur emotions that you have a hard time putting into words (like what it feels like to fall in love!)?
Like verbal journaling, visual journaling allows you to record and process life events, but it uses a person’s inner vision to imagine what a thought, feeling, or emotional reaction would look like if it were expressed as a color, shape, or image. By combining the image and verbal thoughts, you are able to integrate the functions of your visual, feeling-centered right brain with your verbal, logical, thought-centered left brain. Simply put, visual journaling helps your left and right brain communicate more effectively and bring greater insight to a situation. Are you ready to try something new? Join us in learning about the process of visual journaling and how you might put it to use. · Adapted from Visual Journaling : Going Deeper than Words, by Ganim & Fox The next step toward Extreme Self-Care is to learn how to let go of control. If you’re not sure if you have control problems, ask yourself if you:
• Feel the need to refold towels or reload the dishwasher so that it’s done the “right” way. • feel like the weight of the world is resting on your shoulders • chronically complain about how much you have to do • dream about packing a bag and heading to a desert island • find yourself crying, or feeling like you need a good cry, at unexpected places • yelling at the dog, your spouse and/or child(ren), or at drivers in front of you who are driving the speed limit • are so exhausted that the idea of brushing your teeth feels like too much work. There are many reasons why people don't like to ask for help. See if any sound familiar... * "I don't want to appear weak." * "It takes too much time/energy to explain what I need." * "I hate being disappointed when people don't follow through." * "It's too much trouble to fight with family members who resist helping." * "I don't want to hear no." * "I don't want to feel indebted to anyone." Behind these excuses is a desire to... yep, you guessed it... remain in control. -- Adapted from The Art of Extreme Self-Care by Cheryl Richardson www.LifeRenewalCounseling.org According to The Art of Extreme Self-Care by Cheryl Richardson:
"If you currently feel that you're not organized or grounded, there's a good chance that the peace of mind you long for lies in your ability to create a natural rhythm in your life..." Creating routines can be a "surprisingly powerful act of Extreme Self Care." These routines can be formed in both your personal and professional life, such as: * Going to bed and getting up at the same time every day. * Working out at the same time each week. * Scheduling a work meeting at the same time each week. * Meditating * Going for a walk * Spending time with a loved one * Checking voicemail and email at predetermined times during the day. * Giving yourself 20 minutes at the end of the day to tie up loose ends. Choose one thing and focus on it for a week. At the end of the week, ask yourself if the new routine has helped you feel more relaxed, less overwhelmed, and/or more productive. www.LifeRenewalCounseling.org |
AuthorsThe author of Life Renewal Counseling's Blog is Jennifer Street, LCSW. Earlier posts are credited to our former counselor, Yolanda Harper, LCSW. For more information on Jennifer please visit the "About Us" section of our website. Archives
July 2013
Categories
All
|
Our MissionOur mission is to see lives renewed, rebuilt, and restored through quality, faith-based, client-centered counseling.
SubscribeJoin our mailing list today!
|
DisclaimerThe Life Renewal Counseling website is for
informational and marketing purposes only. If this is an emergency, please dial 9-1-1. This website IS NOT MONITORED or staffed to receive crisis messages. To ensure HIPAA compliance, safety, privacy, and confidentiality, no emergencies or therapeutic issues will be handled through this website. Thank you for your understanding. |