For use with: Small Groups, Clients, Self
Materials: notebook or paper, pen or multicolored pens/pencils
Introduction
The thought is that emotions need to be metabolized, especially ones that are more difficult for us. (Doing this with
positive emotions also offers insight.) They need to be worked through, honored, seen, heard, etc. We can pay attention
to our emotions and we can invite God into the process as well in a structured way that we can repeat as needed.
Instructions
Choose an emotion to be with. It may be sadness, anger, fear, disgust, shame or even hopeless despair. Or it may be a
positive one like excitement or joy. (If done in a small group, the group may want to all do the same emotion or each
choose their own. It works well both ways.) Find a comfortable place where you can journal or draw. Take a few
moments to breathe deeply and then note how strong the emotion of (ex: Sadness) is in you on a scale of 1-10. Share
with tribe only the name of the emotions and the number of its intensity.
Now pay attention to 3 different aspects of yourself, one at a time. Take your time. What is one word that summarizes
how you are experiencing (sadness) in your:
Leader note: You can ask people to share simply at this point or you can wait until the end.
The thought is that emotions need to be metabolized, especially ones that are more difficult for us. (Doing this with
positive emotions also offers insight.) They need to be worked through, honored, seen, heard, etc. We can pay attention
to our emotions and we can invite God into the process as well in a structured way that we can repeat as needed.
Instructions
Choose an emotion to be with. It may be sadness, anger, fear, disgust, shame or even hopeless despair. Or it may be a
positive one like excitement or joy. (If done in a small group, the group may want to all do the same emotion or each
choose their own. It works well both ways.) Find a comfortable place where you can journal or draw. Take a few
moments to breathe deeply and then note how strong the emotion of (ex: Sadness) is in you on a scale of 1-10. Share
with tribe only the name of the emotions and the number of its intensity.
Now pay attention to 3 different aspects of yourself, one at a time. Take your time. What is one word that summarizes
how you are experiencing (sadness) in your:
- Body/Gut
- Head/Mind -
- Heart/Emotions -
Leader note: You can ask people to share simply at this point or you can wait until the end.
Now invite God to be present with you. God has a perspective about you and what you are going through. He sees and hears you. He loves and is present with you. Take a few moments of silence to notice God’s presence. (pause)
God sees and hears you. He notices things about you that you haven’t noticed about yourself yet. Ask God to speak to you step by step through the following prompts and journal His words to you or your impression of what God is saying or doing. You can also choose to draw a picture if that works better for you. (You can insert you own name in place of “beloved” if you prefer.) |
You can insert you own name in place of “beloved” if you prefer.
Beloved, I see you ... (What does God see as He looks at you and the sadness you are experiencing?)
Beloved, I hear you .... (What does God hear as He pays attention to you in your sadness?)
Beloved, the size of your sadness is.... (ex. What size coffee cup/serving? Or use your own metaphor). Journal about
what God shows you about the size of your sadness.
Beloved, I am glad to be with you in this exact place. (Journal or draw what you experience as God expresses His delight
in being with you right now.)
Beloved, I will... (What action is God saying He will take?)
Share the experience. (If you’ve done this exercise as an individual, you can spend some time rereading aloud your notes
or drawings and give thanks. It is helpful to verbally share your experience with someone – the other person just needs
to listen; they don’t have to ask any questions or make any comments except maybe to say they’ve heard you.)
Conclude by checking in with yourself like you did at the beginning and notice on a scale of 1-10, how strong the
emotion of (ex: sadness) is in you. Is it the same? Has it changed? What do you notice now? What new insight do you have?
Beloved, I see you ... (What does God see as He looks at you and the sadness you are experiencing?)
Beloved, I hear you .... (What does God hear as He pays attention to you in your sadness?)
Beloved, the size of your sadness is.... (ex. What size coffee cup/serving? Or use your own metaphor). Journal about
what God shows you about the size of your sadness.
Beloved, I am glad to be with you in this exact place. (Journal or draw what you experience as God expresses His delight
in being with you right now.)
Beloved, I will... (What action is God saying He will take?)
Share the experience. (If you’ve done this exercise as an individual, you can spend some time rereading aloud your notes
or drawings and give thanks. It is helpful to verbally share your experience with someone – the other person just needs
to listen; they don’t have to ask any questions or make any comments except maybe to say they’ve heard you.)
Conclude by checking in with yourself like you did at the beginning and notice on a scale of 1-10, how strong the
emotion of (ex: sadness) is in you. Is it the same? Has it changed? What do you notice now? What new insight do you have?
Created by Dawnita Hunsberger - Life Coach, Spiritual Director, Exec Dir of Garage of Blessing in Oak Harbor, WA.
Used with permission by WayPoint Coaching Community / copyright 2020-2021
Used with permission by WayPoint Coaching Community / copyright 2020-2021