Get Out the Map

🗺️  Mapping Activity

If you’re holding on to an activating moment from your work week, take a few minutes to sit down with a piece of paper and your choice of writing utensils (bonus for multi-colored gel pens) and map your experience.

Note: Apply a mildly activating event to begin with, give yourself something small to practice with before reflecting on a larger event

• in the center of the page, draw a line with a start point, midpoint, and endpoint

  • for example: x————-x—————-x

• around the line draw the basic details of the room you were in for the event

  • chair, table, lamp, etc.

• at the start point, write a few words to describe how you were feeling before the event - include sensations and emotions

  • notice how your body is feeling right now as you orient to the event, even as the focus is on before

• on the endpoint, write a few words to describe how you felt after the event include how you knew the event was over

  • did you resource yourself after, did you talk to a loved one, etc.?

• finally, at the midpoint, include a few words to describe how you felt in your body/experience as a whole when the event was at its peak

  • ex: felt frozen, felt heated, felt confused, etc.

Put the paper down, take in your map of the event and experience, and notice what comes up in your body right now. 

Notice what lingers, and also what tells you that you are no longer in that moment.

Move your body according to your impulses.

Feeling floaty, freezy, and can’t place your feet? 

• soften every muscle in your body, and then very slowly stand up and wiggle to your heart's content

Feeling fiery, frustrated, and embarrassed? 

• slowly contract every muscle and make yourself so very small, and then slowly make yourself so very big

However you go, please take great care and move at your own pace.