This is a powerful exercise that demonstrates a range of core co-counselling techniques. We usually use it with beginners; it can be equally valuable with more experienced co-counsellors. It can also be used with non co-counselling groups to demonstrate how people can be in charge of their feelings. (Useful since so many people believe they have no choices concerning their feelings.)
In the context of a co-counselling course we would introduce the exercise on the following lines:
"We are going to do an exercise which will take you on a journey through your feelings space. We shall guide you to various possible destinations, though what will happen to you while you are there we do not know. We can however assure you that we have ourselves been to all the destinations many times and we do guarantee to rescue you and bring you back again whatever happens."
"You will work in pairs and share the time. The person who goes first will go on all the legs of the journey. Then the other person goes on the journey. While one person is on the journey their partner acts as support and counsellor, giving free attention and following any requests we make to them. Form into pairs and we will begin the first part."
The following stages are then briefed, and carried out by the first person.
1) "Think of a time when you felt particularly frustrated, helpless, unable to get what you wanted. It may be recent or from the past. Tell the story of that event to your partner. Do this in the present tense and with as much detailed description of what happened and of the surroundings as you can remember. Partners are asked to listen and give attention without interrupting in any way." (This goes on for four minutes)
2. "Now stand up, and go in for some kind of vigorous exercise--running on the spot, jumping, swinging arms and legs or anything else that's possible in the space. Partners, encourage the traveller to put lots of energy into this and keep them doing it."
(There is usually a need to keep encouraging vigour. This is likely to take 3 to 4 minutes, longer if it takes time to get people going.)
3. "Travellers can sit down again now. Return to the event you were talking about before and talk some more about it. Start with whatever comes into your head now, telling what's important to you. Still using present tense. If you are uncertain where to start, tell the main part of the story again." (Again four minutes. Usually louder voices and more animation are observable in this section, maybe Discharge.)
4. "In this next portion of the journey, think of the event you've been talking through, and think of 'what's left unsaid' concerning that event. This may be something you thought of at the time, but could not say, or you may be formulating it now for the first time. You may want to say it to the person, or persons, involved in the event, or to the universe. It may be a positive or a negative thing. Try and make it as uncensored as you can. We would like you to stand up to say it, then say it loudly as you can, and keep saying it--the same words. As you say it, pick up one of the cardboard boxes and tear it up. Partners, encourage the traveller to speak loudly, to keep saying 'what's left un-said,' and to tear up their box vigorously."
(Allow 5 mins for this process.) Again general encouragement to stand up, talk loudly, and to tear up the box will be needed from the teacher, plus attention to evoked Distress and Discharge. A good supply of cardboard boxes of assorted sizes and toughness need to be on hand.)
5. "Last piece of the journey for this traveller. Think of as many different peaceful memories as you can, and share them very briefly with your partner. Any things which are positive and relaxed for you. Partners are asked to give attention." (Allow two minutes after everyone has settled.)
6. "That is the end of the journey, but before moving on spend a couple of minutes reviewing what happened to you and what you now think about the event you chose to talk about. Share with your partner."
The whole journey is repeated in the same way for the second person. Ample time for discussion and review should be allowed. After some initial sharing of experiences we introduce the idea of the Feelings-map. We use the following stages: (refer to Part II of this manual for more details)
A. Drawing the Feelings-map axes, and locating some common emotions in the different quadrants. We discuss having common labels for feelings, but individual experience.
B. Mapping the journey suggestions, as on the diagram below. It is important to point out the following:
1. For any effect to be experienced the person has to use the technique being suggested.
2. People's experiences can differ a lot, even though most people will experience the changes shown. E.g. many people will move on to the positive side of their feelings with the arousal process.
3. The diagram shows only minimal movements across the feelings space. Feelings can and do change very quickly, and most people will have moved around much more than shown on the diagram.
C. Individuals record their own journey on Feelings map axes. They work along with the partner they had in the exercise, so that they can consult over what happened for them.
D. Sharing of journeys is encouraged; what happened to people and whether their view of the event they chose to work on changed by the end.
E. Relating the journey suggestions and peoples' experiences to the main co-counselling techniques.
Go to previous page. Go to next page. Return to How to Change Yourself & Your World.