|Share Life Messages|
First, set aside an hour when both partners are available to meet. Make sure there are no interruptions or distractions. Kids need to be put to bed or safely occupied. Put away all technology and/or work commitments! Find a quiet comfortable place to meet and sit, facing each other. Bring your Life Messages Exercises to share with your partner.
Empathic Reflective Listening Exercise
Step One: Partner One begins by sharing his/her life messages. Start with the age, move to the life messages and from whom, then describe how you felt or feel, and what you did or do to feel better. Take your time. Don't rush through this. Go into more detail or description if you are moved to do so. Examples or stories may come to mind that you feel like sharing. Don't hold them in. Don't worry about how much of your Life Messages Exercise you complete. You will continue doing this exercise on a weekly basis, so again, go slowly and voice your truths. This is so important. This is the time when your partner will rediscover you and what is at your core. When the timer goes off, finish your thoughts and give yourself time to calm any emotions.
Step Two: Partner Two - your hard work begins here! Hopefully, you were listening, I mean really listening!! Your job is to paraphrase what your partner said! You are NOT going to problem solve, analyze, critique, or judge!! You are going to reflect back with empathy and compassion what you heard your partner say, taking into account how your partner was feeling. This is a time for you to reconnect with your partner by being completely present for your partner.
|A Really Good Listener?|
Step Three: Partners switch roles. One partner shares the Life Messages Exercise while the other partner practices Reflective Empathic Listening. Again, be mindful of the time, but also take more time if there are painful issues that require a slower pace.
I would really recommend setting aside 1 1/2 hours for this exercise if you can because I think couples need time to cuddle and hold one another during and after this exercise. With an incredible amount of emotion surfacing, there is healing in learning to sit with that emotion - quietly and closely. When your session comes to a close, set a time for the next one. I strongly suggest meeting at least once a week to continue growing the process of rediscovering and reconnecting.
When I think back to our couple, Jen and Jacob (from the previous blogs), I recall how committed they were to implementing the Empathic Reflective Listening Exercise. Not only were they eager to participate in session, but they faithfully incorporated the exercise into their weekly routine. As Jen and Jacob listened to each other and developed a deeper understanding of one another,their attitudes and their behaviors towards one another shifted. As our sessions continued, with their mutual re-framing and reconnection in place, I witnessed both Jen and Jacob distance themselves further and further from their couple trouble and discover a re-newed desire to please each other.
Feel, Why...Need Exercise!
1. Signal respectfully to your partner that you need to do the Feel, Why...Need Exercise. Use "I" statements; be concise and clear. For example: I need a few minutes to talk. Would it work for you right now to do our Feel, Why...Need Exercise?
2. Both agree to stop and take a few minutes to communicate, or set a time for later that is agreed to by both partners.
3. The Partner initiating the talk fills is the blanks.....
I am feeling _______________ because _______________________. I need ________________.
Example: I am feeling over-whelmed because I have to pick the kids up everyday after school. I need to problem-solve some ways to deal with this.
Depending on schedules, many times the issue is dealt with presently. Other times, couples set aside another time to work on the issue. Both work well, but commitments need to be honored when scheduling a new time for discussion. Also, a helpful hint for the I need part. Be very specific in what you need so your partner can help! Do you need him/her to listen, to problem-solve, to fix, to analyze, to help with, etc. Don't expect your partner to mind-read; clearly verbalize it!
Also, this exercise is Not meant to share deeply felt anger, resentments, etc. In fact, this exercise is effective in keeping short accounts with one another and Not letting things fester! For more serious issues, use the Feel, Why...Need Exercise but integrate it into the Empathic Reflective Listening structure.
|Your Love Will Strengthen!|
For additional exercises, please consider a copy of
Betrayal-Proof Your Relationship: What Couples Need To Know and Do