So you’ve just gotten your image(S)!
keep reading to know your next steps on the backend of your photoshoot and how to increase your
Visual Literacy
Seeing ourselves clearly and taking back the power of our own perception is absolutely key to expanding & creating the life we are called too. You will never embody a version of yourself that’s bigger or more expansive that your own self image.
These practices serve to cultivate a congruent self-image with the person you desire to be. Without this work, subconscious forces often work against our conscious goals in order to keep you loyal/consistent to an old self-image (i.e. the woman you were conditioned to be).
Visual literacy refers to vision-competencies a human being can develop by seeing and integrating other sensory experiences. Its about perception, interpretation and what we can learn from images— a true linguistics tool.
If you spend an average amount of time on Instagram each day you are “consuming” more than 20,000 images and spending less than 1/2 a second with each image. We are not truly seeing images/ art for what they truly are. This can bleed into our disconnection with seeing our selves and others. These prompts are designed to both serve as a visual literacy tool as well as deepening your connection to your True Self image. As you engage with your images at a more contemplative pace you are also moving into a calm state—regulating your nervous system and activating a physiological healing experience.
Respond
the FOLLOWing prompts are designed to cultivate a RESPONse to your images beyond your initial reactions; helping you connect to a higher perspective so that you might see yourself more clearly. this is a work of the spirit/ or higher power.
by Taking time to view your imageS AT A SLOWER PACE, these contemplative & THERAPEUTIC tools for viewing photography will increase your self awareness & self image.
Based on sarah’s recommendation begin with one or more of the pompts below.
What you’ll need :
10-20 minutes of (as much as available) uninterrupted time of quiet
Find your favorite quiet place
Your photo(s) printed out OR online gallery pulled up on a computer
A journal
Scratch paper
You may also want :
Markers, Crayons, art supplies to help express in response
Mental Health Note: If any of these prompts bring up uncomfortable emotions please do what you need to take care of yourself. Only go as far as you feel comfortable without the support of myself or your mental health care provider. They are meant to be therapeutic in nature but in no way replace working with a counselor, therapist or physiatrist. This integrative approach is powerful because of its cathartic externalization, ability to access memories stored via the senses & helps us access and heal parts of the brain that are hard to reach.
A Note on Resistance: Perfectionism, shame & self sabotage will creep in. Trust that still small voice that is reminding you as it has 10,000 times that this calling, this purpose, this idea you’re seeking to embody & live out is yours and yours alone. These tools can turn the tables on Resistance. By doing this work you can in this very moment be open to changing your life & how you see yourself.
Observe
Find a quiet private place to view your images. Doing this on a desktop computer rather than a phone or iPad is best.
Slowly moving into a comfortable position begin noticing your body and your presence. Take 3 deep breaths - inhaling through the nose and exhaling through the mouth audibly. Let your breath return to a normal rate. In silence begin to view your portraits.
As you look through the collection notice
Recall your grounding phrase or word you identified at the shoot
What thoughts or emotions are coming up?
What questions are the images leaving me with?
What memories are flashing?
How might your grounding phrase or word continue to be an invitation as you observe your images as a collection?
Take a few minutes to journal or jot down your candid responses. No need to judge or filter. Observe the images and your responses, documenting your initial observations.
Celebrate
This time is all about celebrating the present YOU. The first step before viewing your images is to set the stage. You need to give yourself something that feels celebratory. Maybe that is a hot bath, pouring a glass of bubbly, a walk in the park —what helps you celebrate life? Maybe you buy yourself a balloon at the dollar store or that chocolate bar you love. Whatever it is small or big, you MUST do something that creates a sense of celebration. Yes, I am giving you full permission to celebrate yourself - you are honoring YOU today.
Once you have your elements of celebration find a life-giving yet private place to view your images. Doing this on a desktop computer rather than a phone or iPad is best. Slowly moving into a comfortable position begin noticing your body and your presence. Take 3 deep breaths - inhaling through the nose and exhaling through the mouth audibly. Let your breath return to a normal rate. In silence begin to view your portraits.
As you look through the collection you’re looking for the one image that feels celebratory!
Notice this image and its energy. Is it joyful? Lighthearted?
What parts of the image feel like they are celebratory or honoring.
What colors, lines, parts of the image bring you most joy to look at?
How could this image continue to be a totem or reminder to celebrate yourself?
Take a few minutes to journal or jot down your candid responses. No need to judge or filter.
Maybe you put this image somewhere you can see if often to continue to remind you to honor and celebrate the life in you.
Where would you like to put this image? Maybe you order a professional print & have it framed or save this photo as your phone backdrop.
Listen
In another sitting; perhaps a few days later:
Find a quiet private place to view your images. Doing this on a desktop computer rather than a phone or iPad is best.
Slowly moving into a comfortable position begin noticing your body and your presence. In silence begin to view your portraits.
Write down your grounding phrase or word and become curious around how it might continue to be an invitation as you observe your images today.
Repeating your phrase or word under your breath. Using your word as a breath prayer you might inhale “freedom”, exhale “freedom” or whatever your word/phrase is. Begin looking for an image that connects with the essence of that phrase or word.
Once you select that image set a timer for 2 minutes. Focusing on the image and your phrase. Continue with ease to meditate on the image in front of you as well as your breath prayer. You might say your word out loud to hear is spoken as you look at your image.
Remain here for 2 minutes.
Journal or got down your reflections.
Conversate
In another sitting; perhaps a few days later:
Find a quiet private place to view your images. Doing this on a desktop computer rather than a phone or iPad is best.
Slowly moving into a comfortable position begin noticing your body and your presence. In silence begin to view your portraits.
As you scroll or hold your images select the one that seems to have the most energy connected with it: weather it’s positive or negative, selecting the one that seems to have something to say today. The one you are most curious about or drawn to.
As you select the image begin to notice a certain part of the image that your eye is drawn too.
Playfully interact with it as if you are in conversation with it. Say hello to that particular part or area. Then ask the part:
Hello…who are you? what is your name?
Maybe you hear something like I am “shadow”, “blue teeshirt”, “dusty brown dirt” or anything that arrises is right.
You can continue asking who are you to continue to get different responses or confirm the first one. Perhaps the image responds, “I am _______”
You might say “Hello, shadow do you have a message for me?”
Journal or jot down what you are hearing.
Thank the image for sharing and share any words/phrases that are coming up. Maybe its just a sensation rather than words, whatever arrises is valuable.
Create a closing remark and say goodbye and again a thank you.
Release
In another sitting; perhaps a few days later:
Find a quiet private place to view your images. Doing this on a desktop computer rather than a phone or iPad is best.
Slowly moving into a comfortable position begin noticing your body and your presence. In silence begin to view your portraits.
As you scroll or hold your images select the one that seems to have the most energy connected with it: weather it’s positive or negative, selecting the one that seems to have something to say today.
As you select the image notice if you have any negative ideas or judgments. Simply notice what your internal dialogue is saying. Write down the phrase. Maybe its shame speaking, or an inner critique. Write down whatever ideas are coming up.
As you read that phrase, is it true or might it be coming from a place that is no longer serving you?
If that phrase is not life-giving or true, are you willing to release it today?
If so write this lie/ this critical voices repeating phrase on a paper. You might feel attached to the word but if you’re ready to release it feel free to rip the page into many strips or shapes. Noticing how the ripping of the paper might help you let go of this phrase that is no longer serving you.
Notice the visceral release and letting go and journal what this experience was like for you.
Self Nurturance & Praise
Find a quiet private place to view your images. Doing this on a desktop computer rather than a phone or iPad is best.
Slowly moving into a comfortable position begin noticing your body and your presence. In silence begin to view your portraits. As you scroll or hold your images select the one that seems to have the most energy connected with it: weather it’s positive or negative, selecting the one that seems to have something to say today.
Connect with yourself in the photograph.. Looking at it with soft eyes & gaze of love. Say your name and repeat the following prompts out loud…
Your Name, I see you and notice that you are…. 7x
Anything that you’re noticing in the photo; positive & praise worthy!
Your Name, I am proud of you for…. 7x
Name big things, small things, things you did last week, etc.
Your Name, I forgive you for…. 7x
Past, present anything at all that is lingering in your heart.
Your Name, I desire for you to experience… 7x
(list all your goals! What do you desire to be/do/have in this lifetime?!)
Your Name, I commit to you… 7x
(Name your self-care non-negotiables and the 1-3 things you are going to get done from your to-do list today that will move you towards nurturing the life you dream and woman your called to be!
Generous Eyes (Inspired by Visio Divina)
Find a quiet private place to view your image(s) for at least 10M. Place your printed image somewhere that you can observe it easily. Invite God/ Holy Spirit/ your Higher Power to give you generous eyes as you view the image.
A simple prayer you can pray is “God/Higher Power, I ask for your eyes of generosity to teach me how to see. Would you remove anything in the way of me seeing myself and you clearly and give me your eyes of grace, of acceptance and love.”
Slowly moving into a comfortable position begin noticing your body and your physical presence. In silence begin to view your portrait. Begin noticing its visual nature; the overall picture you’re seeing, its colors, tones, textures — look at the image with curious and generous eyes. Notice how you feel in your body as you engage with the image.
Connect with yourself in the photograph.. Looking at it with soft eyes & gaze of love. Could you extend a generous gaze of acceptance toward yourself? is there resistance and judgement?
Now move around yourself and zoom out to see the whole image. Letting your gaze become more wide, more generous as you take in the whole photograph. Do you notice a shift when you see yourself a part of a larger whole?
Begin looking for a specific area, color, part of the image that is seeming to draw you closer. The place within the image that seems to have something to say.
For up to 3 minutes once you’ve identified this part of the image that is drawing you in remain here looking deeper and becoming open for God/Higher Power to speak to you. A great prompt here if you’re having a hard time “hearing” is if it had a voice, what would it say? or asking “God/ Higher Power, what are you wanting me to see?”
Remain here until that feels complete. Write down anything you heard, felt or noticed.
Continue the dialogue as if you were talking to the most generous, loving kind friend; letting this be an honest conversation between you and God/Higher Power. The goal is to expand your eyes with generous kindness, acceptance, and grace toward yourself.
You can remain here in this prayer/ dialogue letting God speak and you sharing as well as long as you feel you need.
Remain here in silence for at least 1 minute before moving into a time of response. Perhaps you write down more insights or are moved to create in response. Perhaps your response is to share with someone what you heard and saw. Trust that God will reveal next steps.
You can close this practice by placing your hands on your closed eyelids and saying, “Thank you God, may you continue to teach me to see with eyes of love.”