Mariko here. Today we’re circling back to one of my favorite spiritual practices - but with a bit of a flair : we’ll be walking as practice! Kind of like patting your head while rubbing your belly - sometimes we just like to explore our spiritual dexterity!
The Examen is one of the first Ignatian practices I was introduced to. For those of you unfamiliar, Ignatius of Loyola was a 16th century Spanish priest who is probably best known for founding the “Society of Jesus” or the Jesuits. The TL;DR on his life is that he was a truly kooky but incredibly tenacious guy who - in pursuit of the Divine, developed his own spiritual practices that many folks still find helpful today. Some of the practices were developed when he was bedbound, recovering from war injuries, left with only his imagination as a form of connection to God. As creatives, Rachel and I both find Ignatian practices to be deeply comforting and effective, maybe because they have this element of sacred imagination at the heart.
The Daily Examen is one of the more popular Ignatian practices. It is essentially a reflection on the day that has passed, parsing areas where divine presence is obvious and not-so-obvious. If you’ve ever played a mealtime conversation game like “Rose and Thorns” or “High, Low, Buffalo”, you’ve got the gist!
The Daily Examen is highly adaptable and an easy fall-back when prayer or connection feels wearying. Join us below as we take the Examen to the streets - literally!
At its heart, the Examen is a simple five-step daily check-in with yourself and with the Divine. It only takes a few minutes, but it can shift the way you move through your life. And since walking is a natural form of bilateral brain stimulation (the main mechanism in therapeutic practices like EMDR!) what better way to nourish your mind, body and soul. So get out there, get moving and see what comes up as you sink into the questions. (Paid subscribers, Rachel made you a handy bracelet with the steps, so you can take them on the go!)
Maybe the best way I can frame this would be a suspension of disbelief or a suspension of loneliness. Place yourself (even as a thought experiment!) within the presence of Benevolence. Assume that there is a higher power that you belong with who calls you beloved and finds you delightful. Allow yourself to snuggle into that possibility, to maybe even let it ring true.
Before you dig too deep, pause and ask for a little help seeing your day clearly. It’s easy to gloss over things or get stuck on one detail. Whether you call on God, the universe, or your own inner wisdom — invite some perspective. Not going to lie, sometimes I just pull a John Mayer and say, “Just keep me where the light is.”
Now, as your legs move, let them almost carry you back through your day like a movie in your mind - the big moments, the small ones, and everything in between.
Where did you feel alive, connected, content? What are you thankful for? (A tank-filling conversation, a comforting moment, a burst of laughter, or even a tough situation you made it through.) Name those things and let yourself feel grateful.
Where did you feel tense, off, or disconnected? Allow yourself to lament, anger or question your way through that. Big feelings and big questions are welcome and answers are not part of this practice, so don’t overthink it. Simply notice what stands out, what stirred something in you.
Once you’ve replayed the day, talk to the Divine about it. If this feels sticky, it’s weirdly helpful to sometimes act as though you’re leaving a voicemail or sending a Marco Polo to a beloved friend, filling them in on your day. Be honest. Is there something you’re proud of? Something you regret? A moment you wish you’d handled differently? Say it. Own it. Drag the dark out into the light but also celebrate the good stuff too.
Finally, take a peek at tomorrow. What’s coming up? Where might you need a little extra courage, kindness, or patience? What are you unwilling to carry alone? Ask for what you need. Set an intention to carry something positive from today into tomorrow.
Additional Resources:
✽ Guided Walking Examen - this is a recorded version of the Examen for those of you who like to listen as you go. It’s a little different from my wording, but helpful and soothing nonetheless!
✽ Did you know that we include a kid-friendly modified Examen in The Book of Belonging? It’s on page 156, as a Mindful Moment after the graphic novel retelling of Esther. The accompanying illustration is one of the more popular pieces in our Art Shop.
If you are one of our many friends who are navigating a painful recovery from spiritual trauma or simply feel like you are wandering a liminal faith space, I hope this practice reminds you - and ALL of your feelings - that you are deeply loved, seen, held and safe. Your body is good and you can trust what it holds. Any version of god that made you feel otherwise is merely a brittle counterfeit that you can feel free to discard in your pursuit of the real deal. We’ll be here, cheering you on.
In case you missed it…we recently launched our third curriculum collaboration with Zippee Kids! This 9-week curriculum walks kids through each fruit of the Spirit and is perfect for summer programming! Click here to read more and snag a discount code!
This week paid subscribers get:
✍️🎨 Walking Examen Guided Practice Bracelets Printable
✨🖼️ Walking Examen Guided Practice Phone Background
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