Reflection Guides
Journaling / Lectio Divina / Awareness Examen / Imaging Exercise / State of the Heart

Journaling

What is it?

This short, written exercise is to assist you in expressing your thoughts and feelings. It is also a way of deepening your relationship with God. It provides you with a way of recording your ongoing spiritual development.

How do I do it?

● If possible, bring your journal to a comfortable, quiet place.

● State the heart of the matter in a brief statement. What’s on your mind? What do you want to discuss?

● Describe the context, the background and your inner feelings.

Begin to fill in the overall picture. Do this freely, without editing or judgment. Even “irrational feelings” should be noted. Write as if you were speaking to a close friend.

Suggestions to help you start writing:
     It all started when…
     It took place at…
     My feelings at the time were…
     My feelings now are…

● Ask for what you want. Enter into a dialogue with God about this. Let God write to you.

What I want to know is…
What I need your help with God is…

Journaling is only one way of recording the fruits of your reflection. Other creative ways include keeping an art journal, writing poetry, composing music, and creating with clay. Do an Internet search for more information on any of these.

^{* Adapted from the Jesuit Fathers of Upper Canada, Ania Pilgrim’s Handbook, 2002}

Lectio Divina

What is it?

This simple way to pray will help you use the Scriptures or some other special piece of writing and quiet time.

How do I do this?

● Find a quiet place where you can think, unwind, and feel uninhibited in responding to God’s presence.

● Start by relaxing and placing yourself in God’s presence.

● Turn to your passage and read it slowly. Saviour each word.

● Read the passage a second time. As you read, be alert for any particular word or phrase that draws your attention    
   in a special way. Meditate on this word or phrase. Read it over. Listen, see and feel it with your heart.

Respond to the word simply and directly. Does it connect with some personal experience? Are you feeling joy or are you experiencing pain? Be aware of any answering words, images or memories that might come up.

Don’t try to over-analyze your experience by looking for profound lessons or implications.

● Read the passage a third time. Turn to God. What do the words and images mean for your life and for your 
   relationship with God? Carry on a conversation with God, sending the words back and forth over and over again.

● Let go to God. Be content to rest in God’s presence.

● Write down your word or phrase and carry it with you for a day or a week to remind you of what you have 
   experienced.

● When you are ready, you can move on to another passage.

Awareness Examen

What is it?

This short prayer exercise is a way of becoming more aware of the action of the Spirit working in your life.

How do I do this? ● At the end of the day, find a quiet place in which to be alone.

● Settle into prayer with an attitude of gratitude.

● Place yourself in the presence of God. Try to become aware of God gazing at you. Thank God for accompanying
   you on your journey, whether you recognize God’s constant presence or not.

● Ask for the guidance of the Spirit to help you to appreciate what has been happening within you and around you 
   today. Ask for the ability to recognize how the Spirit is leading you through these events.

● Reflect on your experiences throughout the day.

1. Remember significant moments in your day. Select one event or experience on which to focus.

2. What did you feel when the incident happened? You may have experienced a mixture of feelings or a 
    noticeable lack of feelings. Were you aware of your feelings as it happened, or did you become aware 
    of them later?

3. How did you respond to these feelings?

4. What aspects of the event helped you to understand what went on within you and around you?

5. How is the Spirit of God present for you in this? Are there any signs of the Spirit that you recognize in 
    that experience? Are there any indications that certain elements of the experience were not in 
    harmony with God’s Spirit? What does this indicate to you about your own needs? The needs of 
    others? An awareness of fears? An awareness of gifts? Questions that need answers?

● Respond to God

   Dialogue with God who is with you in the midst of this reality
   and loves you. Talk over with God how you are being 
   called at this time and listen to God’s response to you.

^{* Adapted from the Jesuit Fathers of Upper Canada, Ania Pilgrim’s Handbook, 2002}

Imaging Exercise

What is it?

This is a method used to reflect on your own experience in the light of Scripture and of the Christian Tradition.

How do I do this? ● Find a place where it’s easy for you to feel God’s presence and will be uninterrupted.

● Focus on an experience or some aspect of an experience. Choose an experience from the day, week, or month that 
   has stayed with you. It may have been profound or it may have been simple and ordinary.

● Describe the experience to identify an image. Recall the situation. Identify one or two central feelings that you 
   experienced most strongly. Let these feeling evoke images. Focus on the image that best captures your feelings. For 
   example, if you felt angry, the image of a tornado might best describe this feeling.

● Explore the Image. Spend some time reflecting on the image and exploring it. Listen for how God may be present 
   and calling. What are the characteristics of the image? Note any thoughts flowing through your mind.

● Connect the image with the Catholic Tradition. Does the image of your experience remind you of a passage from 
   Scripture or of something from our Catholic Tradition?

● Compare the image with the Tradition. How are the image and the Catholic Tradition the same? How are they 
   different?

● Application for your life. Have any insights or questions been raised for you as a result of this exercise? Write down 
   how you might integrate what you have learned into your daily living.

State of the Heart

What is it?

This is a way of reflecting on your own experience in the light of the Gospel. It is a way to see how God is leading you and teaching you.

How do I do this? ● Recall: Find a place where it is quiet and you are comfortable. Recall events and experiences of the past month or  week.

● Remember: Select one of the experiences or events - or let it choose you. Reconstruct it in detail. Remember the 
   sounds, feelings, persons, location, etc.

● What Unfolds: What was the significance or consequences of the experience in your life then? What impact does 
   this experience have on your life now? What connections can you see with Scripture? With literature? With song? Or 
   with symbol?

● What Enfolds: What stays with you from the experience? What feelings, questions or insights remain?

● Response: What prayer, petition or gesture rises in you? Respond by saying this prayer or making this gesture.