avatarJordin James

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Abstract

So go gather your materials, fold you paper into 8 squares, and come back when you’re ready to get started</p><h1 id="f899">Let’s get started: Essence Quick Draw Exercise</h1><p id="9672">Each one of the 8 panels is going to represent a different C quality of your Essence.</p><p id="83f6">How this is going to go is you’re going to set your timer for just one minute per panel, and during that one minute, you’re going to draw out what comes to mind for that particular C quality of your Essence.</p><p id="8ebd">Then you’ll set your timer for another minute, and start drawing on the next panel for the next C quality.</p><p id="6db9">In just 8 minutes, you’ll have a whole work of art showing all the uniqueness of your own Essence.</p><p id="1630"><i>(I also wasn’t lying when I said it was a quick exercise.)</i></p><p id="2634">You can use lines, shapes, colors, objects, symbols. If you’ve got some words you’d like to include, go ahead and use those, too. The point is just to represent each, each C quality however feels right to you.</p><p id="f753">Let yourself take the rules out of it. Even if it ends up being some scribbles, that’s really okay — alright?</p><p id="d92b">Just get it down on paper in that panel and then think about the times you have experienced each C quality or witnessed someone else display the quality, or think about what each C quality means to you, and then just see what comes to mind.</p><p id="ce1c">If you’re having a hard time depicting an abstract quality visually, here are some questions you can ask yourself:</p><ul><li>What sorts of things in my life elicit this C quality?</li><li>What places help me experience more of this C quality?</li><li>When have I been in a situation where I have experienced this C quality?</li><li>Is there a person in my life that represents this C quality?</li><li>Have I watched any movies where this C quality was present?</li></ul><h1 id="2b34">Set your timer for one minute and…GO!</h1><p id="ff40">Spend one minute on each of the 8 panels, drawing one C quality per panel. Here are the C qualities again:</p><ul><li>Curiosity</li><li>Calmness</li><li>Clarity</li><li>Compassion</li><li>Confidence</li><li>Creativity</li><li>Courage</li><li>Connectedness</li></ul><h1 id="f6c9">Times up — pencils down.</h1><p id="b367">Go ahead, take a look at your finished piece.</p><p id="3ce8">What do you think?</p><p id="300e">This is a window into your unique Essence. You have experienced all of these qualities and you have them all inside of you.</p><p id="0cfa">If you really want to make the most out of this exercise, flip your paper over and journal about these questions on the back:</p><ul><li>How do you feel inside as you view the finished piece?</li><li>Is there a particular quality you’d like to have more access to?</li><li>Are there any qualities that were harder for you to connect with?</li><li>What qualities come most naturally to you?</li><li>What new understanding, if any, has come from this process?</li></ul><p id="789a">I’d love to

Options

hear your reflections in the comments below!</p><h1 id="7c2b">More, please!</h1><p id="51b7">I wrote a whole article on your Essence. Check it out here:</p><div id="c852" class="link-block"> <a href="https://readmedium.com/discover-your-essence-unveiling-the-love-inside-you-91b4b5fc8cab"> <div> <div> <h2>Discover Your Essence: Unveiling the Love Inside You</h2> <div><h3>Uncover the mysteries of your Essence and harness its transformative power.</h3></div> <div><p>medium.com</p></div> </div> <div> <div style="background-image: url(https://miro.readmedium.com/v2/resize:fit:320/1*bJzYpbh_Hu5U1GvBhZoW4g.jpeg)"></div> </div> </div> </a> </div><p id="6b50">I’ve also written loads of articles on Parts Work — which I’ve found to be the most effective way to experience more of your Essence on a daily basis.</p><div id="354d" class="link-block"> <a href="https://readmedium.com/what-is-parts-work-and-why-is-everybody-suddenly-talking-about-it-7f582d8e568f"> <div> <div> <h2>What Is “Parts Work” And Why Is Everybody Suddenly Talking About It?</h2> <div><h3>Discover the magic of your inner ecosystem with the revolutionary Parts Work approach.</h3></div> <div><p>medium.com</p></div> </div> <div> <div style="background-image: url(https://miro.readmedium.com/v2/resize:fit:320/1*k40WXwiGhklzbcOh3JeDrg.jpeg)"></div> </div> </div> </a> </div><div id="303e" class="link-block"> <a href="https://readmedium.com/everything-you-need-to-know-to-begin-your-parts-work-practice-797ac3c9c247"> <div> <div> <h2>Everything You Need To Know To Begin Your Parts Work Practice</h2> <div><h3>Answers to the most common questions beginners ask about parts work.</h3></div> <div><p>medium.com</p></div> </div> <div> <div style="background-image: url(https://miro.readmedium.com/v2/resize:fit:320/1*astayTNT0N-TTufKC57BWA.jpeg)"></div> </div> </div> </a> </div><div id="8bb4" class="link-block"> <a href="https://readmedium.com/overcome-emotional-eating-with-parts-work-7b69a87b6ebf"> <div> <div> <h2>Overcome Emotional Eating With “Parts Work”</h2> <div><h3>Understand the inner dynamics that lead to emotional eating and how to overcome them.</h3></div> <div><p>medium.com</p></div> </div> <div> <div style="background-image: url(https://miro.readmedium.com/v2/resize:fit:320/1*CfdXNQTfyovUDimP0wp5cA.jpeg)"></div> </div> </div> </a> </div></article></body>

See Your Essence on Paper: A Simple & Fun Quick Draw Journey

Unleash your creativity and explore your inner world with a visual representation of your essence’s eight C qualities.

Photo by Kelly Sikkema on Unsplash

Let’s dive into this super fun, quick draw exercise that will help you get to know your unique Essence better. (If you want to learn more about your Essence, definitely check this article out).

The purpose of this quick draw exercise is to connect with and create a visual representation of the eight “C” qualities of your Essence:

  • Curiosity
  • Calmness
  • Clarity
  • Compassion
  • Confidence
  • Creativity
  • Courage
  • Connectedness

These C qualities come from the Internal Family Systems (IFS) approach to healing. If you’d like to learn more about IFS, click here to check out the comprehensive article I wrote.

What you’re going to do in this quick draw exercise is spend a very short amount of time drawing each of the eight Cs based on what each quality brings up for you, personally.

(Which might not be the same thing as everybody else. That’s sort of the point of this exercise— for you to learn more about you.)

Before you get all, “bUt I cAn’T dRaW” — Let me show you mine:

Photo courtesy of the author.

The moral of the story here is that this does not have to be artistic. This does not have to look good. I had some colors. You don’t even need colors. This is just you getting your Essence on paper so you can see yourself from a different perspective.

Materials you’ll need:

  • A pen (or literally anything you can write with)
  • A timer (your phone will do just fine)
  • Paper, divided up into 8 sections either through drawing lines or through folding paper like the photo below:
Photo courtesy of the author.

I wasn’t lying when I said this exercise was simple.

So go gather your materials, fold you paper into 8 squares, and come back when you’re ready to get started

Let’s get started: Essence Quick Draw Exercise

Each one of the 8 panels is going to represent a different C quality of your Essence.

How this is going to go is you’re going to set your timer for just one minute per panel, and during that one minute, you’re going to draw out what comes to mind for that particular C quality of your Essence.

Then you’ll set your timer for another minute, and start drawing on the next panel for the next C quality.

In just 8 minutes, you’ll have a whole work of art showing all the uniqueness of your own Essence.

(I also wasn’t lying when I said it was a quick exercise.)

You can use lines, shapes, colors, objects, symbols. If you’ve got some words you’d like to include, go ahead and use those, too. The point is just to represent each, each C quality however feels right to you.

Let yourself take the rules out of it. Even if it ends up being some scribbles, that’s really okay — alright?

Just get it down on paper in that panel and then think about the times you have experienced each C quality or witnessed someone else display the quality, or think about what each C quality means to you, and then just see what comes to mind.

If you’re having a hard time depicting an abstract quality visually, here are some questions you can ask yourself:

  • What sorts of things in my life elicit this C quality?
  • What places help me experience more of this C quality?
  • When have I been in a situation where I have experienced this C quality?
  • Is there a person in my life that represents this C quality?
  • Have I watched any movies where this C quality was present?

Set your timer for one minute and…GO!

Spend one minute on each of the 8 panels, drawing one C quality per panel. Here are the C qualities again:

  • Curiosity
  • Calmness
  • Clarity
  • Compassion
  • Confidence
  • Creativity
  • Courage
  • Connectedness

Times up — pencils down.

Go ahead, take a look at your finished piece.

What do you think?

This is a window into your unique Essence. You have experienced all of these qualities and you have them all inside of you.

If you really want to make the most out of this exercise, flip your paper over and journal about these questions on the back:

  • How do you feel inside as you view the finished piece?
  • Is there a particular quality you’d like to have more access to?
  • Are there any qualities that were harder for you to connect with?
  • What qualities come most naturally to you?
  • What new understanding, if any, has come from this process?

I’d love to hear your reflections in the comments below!

More, please!

I wrote a whole article on your Essence. Check it out here:

I’ve also written loads of articles on Parts Work — which I’ve found to be the most effective way to experience more of your Essence on a daily basis.

Mental Health
Psychology
Creativity
Advice
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