Visual Journaling -- The Four Basic Steps in Visual Journaling – Step Two:

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