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A short written exercise to complete before each session — designed to surface what matters most.
The 10–15 minutes you spend on this reflection before each session sets the tone for the work you'll do together. This is not about being perfect or having all the answers. It's about clarity.
Write by hand if possible. There's something about handwriting that bypasses the thinking mind and accesses deeper truth.
No editing. Write what comes, not what sounds good. Stream of consciousness is fine.
Complete this 12–24 hours before your session. Give yourself time to notice what surfaces.
Don't overthink it. Your first instinct is usually your truest one.
01. What's on your mind right now?
What have you been thinking about since your last session? What's taking up mental and emotional space?
02. What patterns have you noticed this week?
In your reactions, your relationships, your choices — where did you notice yourself falling back into old ways?
03. What moment or interaction stands out?
Was there a specific conversation, decision, or conflict that left you feeling something? What was it?
04. Where are you stuck?
What feels hard to move through? What don't you know how to change?
05. What do you want to focus on today?
If you could address one thing in this session, what would it be?
When you arrive at a session without clarity, the first 15 minutes gets spent figuring out what you want to talk about. This guide cuts through that noise.
By writing beforehand, you activate your own wisdom. You begin the session already moving toward what matters most.
Your reflection becomes the roadmap. Mary will use what you've written to guide where the work goes.
"What's on my mind: I keep replaying a conversation with my partner from Tuesday. I said something defensive and I can't stop thinking about whether they think I'm difficult to be around."
"Patterns: I notice I do this a lot — I say something, then spend days worrying that people are upset with me. It's exhausting."
"What stands out: The moment right after I said it, I felt their energy shift. I immediately went into apology mode, but I don't even know if they were actually upset or if I was just bracing for rejection."
"Where I'm stuck: I can't tell the difference between intuition and anxiety. I don't know when I'm actually picking up on something real or when I'm making it up in my head."
"What I want today: I want to understand why I do this. And I want to know how to stay grounded when I'm not sure if someone is upset with me."
You don't need to read it aloud or share it verbatim. Just bring it — either the written page or the clarity it created. Mary will sense the intentionality.
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