Life Renewal Counseling

Here in Florida, and in much of the southeast, the weather has been rather rainy and gloomy.  As I type this, a tropical storm is headed our direction which means, of course, more clouds and rain.  To say the least, this has put a damper on summer in the Sunshine State!

I don't know about you, but too many grey days lead to a grim state of mind.  (This, coincidently, is why I don't live in the Pacific Northwest!  Way too many rain days there!)  After two or three days of rain, I find myself feeling a little down-in-the-dumps, both physically and mentally, and wonder if the sun will ever make another appearance.  

That's when I have to make an effort to make my own "sunshine".  I found a bright tangerine pair of pants that lift my mood.  I make sure to get extra rest, get some indoor exercise, play lively music, and surround myself with positive people.  I challenge my negative thoughts that perhaps I should brush up on the story of Noah and start building an Ark to save mankind from the next flood (a slight exaggeration!!).

What about you?  Does the weather affect your mood?  How do you create your own sunshine on gloomy days?

f the image that you drew is distressing, or is one that you would like to change, then try writing a Transformational Goal.  For example, if your initial goal was to express a feeling of stress regarding a relationship, a transformational goal might be an expression of what peace would look like in the situation.

Write this Transformational Goal on the page following your initial drawing. Close your eyes and ask your mind to show you how to change the picture into what you want it to be.  Then, draw the new image.

A = Access (see the picture)
R = Release (draw the picture)
T = Transform (change the picture)

• Adapted from Visual Journaling : Going Deeper than Words, by Ganim & Fox

-- Yolanda
www.LifeRenewalCounseling.org

As you become more comfortable with your visual journaling through regular practice, you’ll find that you are able to use Visual Journaling as not only an expression, but also to reduce stress, release and heal old emotional wounds, overcome fear, and help work through conflicting emotions regarding a situation.

One way to achieve these benefits is though written journaling after drawing your image.  (I generally like to write on the left-hand side page of my journal, opposite of my image and under my intention statement.)  Ask yourself the following questions (or others, if you’d like):

• How does this journal drawing make me feel?
• How does my body feel now after drawing this?
• How do these colors relate to what I was feeling?
• Does anything about my picture bother me?
• Does my picture hold any special meaning or message for me?
• What can I learn about myself from my drawing?
• How do I feel about the situation or emotions that caused me to draw this?
• Would I like to change this feeling or situation in my life?



• Adapted from Visual Journaling : Going Deeper than Words, by Ganim & Fox

--Yolanda
www.LifeRenewalCounseling.org

After you have imagined your image – or the colors and shapes that would best express your physical sensation and what you’re feeling – open your eyes and draw!  When you’re done, prop up your journal and take a look at it from a distance, then up close again.  Many people are surprised by their ability to express themselves via Visual Journaling.

Be aware of judgmental thoughts as you visualize, draw, and observe your final result.  If these thoughts begin to intrude, focus again on your breath and bring your awareness back to the area you were previously focusing.  If you’ve done this and judgmental thoughts continue to intrude, switch to drawing with your nondominant hand, which will shift you back into your nonjudgmental right-side brain.


• Adapted from Visual Journaling : Going Deeper than Words, by Ganim & Fox

--Yolanda
www.LifeRenewalCounseling.org

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

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:

•  I intend to connect with the feeling of tension in my stomach.
•  I want to understand the mood swings I’ve been experiencing.
•  I want to draw the joy and peace I’ve been feeling lately.
•  I feel timid about the start of this process, and I want to find the source of that timidity by drawing it.

What is your intention for your journal entry today?

•   Adapted from Visual Journaling : Going Deeper than Words, by Ganim & Fox

--- 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

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