Deepening Your Spiritual Awareness Through the Practice of Examen

Often moments of meaning, gratitude, or love slip by without reflection in our day to day. The spiritual practice of Examen offers a structured way to pause, reflect, and cultivate awareness of God’s presence (or the presence of the divine, or simply the sacred) throughout our day.

Examen is more than a ritual; it’s a way to deepen your spiritual awareness, the ability to recognize the ways you are being shaped, loved, and called. This practice allows us to notice both the grace-filled moments and the areas where we stumble or fall short. Over time, it nurtures a mindful, present way of living that can transform not just your spiritual life, but your relationships, your work, and your inner peace.

Adapting the Practice for Your Comfort

One of the beauties of Examen is its flexibility. You can adapt the language of the practice to suit your spiritual or personal comfort. The key is the intentional reflection on what brings meaning, love, and awareness into your day—whatever words feel authentic to you.

The Basic Structure of Examen

While there are variations, the Examen often consists of reflecting on key questions about your day. Here’s a framework you can follow, adaptable to your comfort level with spiritual language:

Where did I feel God’s presence today?
- Notice moments of connection, beauty, or guidance. These can be small—a smile from a friend, a moment of quiet, a creative spark—or larger, more significant experiences.
What am I grateful for today?
- Gratitude helps us recognize blessings and cultivate joy, even in ordinary moments.
What am I not grateful for?
- These might be challenges, disappointments, or unmet expectations. Acknowledging them honestly opens the door to insight and growth.
Where did I give love today? Where did I fail to give love?
- Reflect on interactions where you acted with kindness, patience, or generosity—and also where you missed opportunities to embody those qualities.
Where did I receive love? Where did I feel unloved or disconnected?
- Recognizing love given to you—through words, actions, or presence—helps cultivate appreciation, while noticing lack of connection points to areas for deeper reflection or healing.
What places and times did I feel God’s presence—or not feel God’s presence?
- This can include physical places, times of day, or activities that invite awareness and connection—or times that felt spiritually dry or distant.
What one step can I take tomorrow to deepen my awareness?
- Consider a small, actionable step—pausing for prayer, taking a mindful walk, or practicing patience in a specific area of life.

Additional Journaling Prompts

How did my emotions influence where I noticed—or failed to notice—God’s presence today?
What patterns do I see in the ways I give or receive love?
Where did I resist gratitude, and why might that be?
Which moments brought me peace or joy, and how can I invite more of these experiences tomorrow?
How does noticing God—or the sacred—in small moments shift my perspective on challenges?

Benefits of Practicing Examen

The Examen is not simply a list of questions—it is a spiritual discipline with profound benefits:

Cultivates Awareness: By intentionally reflecting on moments of connection, we train ourselves to notice God—or the sacred—in everyday life.
Enhances Gratitude and Joy: Regularly reviewing moments of thankfullness builds a natural habit of gratitude, which positively affects mood and resilience.
Supports Self-Awareness: Considering how you gave or failed to give love allows for honest self-reflection and encourages personal growth.
Encourages Mindfulness: Examen asks you to slow down, recall your day, and give space to your experiences—bringing the benefits of mindfulness to spiritual reflection.
Promotes Emotional and Relational Health: Recognizing where love was given and received fosters empathy, compassion, and healthier relationships.

Spiritual awareness isn’t just about noticing the extraordinary—it’s about cultivating presence and attentiveness in the ordinary. Over time, Examen helps you develop a sensitivity to the movements of the heart, mind, and spirit, enhancing your capacity for both inner and outer life.

Art Projects to Explore Examen

Art provides another avenue to reflect on your day and express your spiritual awareness. Here are two watercolor-based projects designed to complement your Examen practice:

1. Daily Examen Color Map

Create a small circle or grid for each day of the week.
Assign colors to emotions, gratitudes, love, and spiritual presence you may encounter.
Use watercolor to fill each section daily, visually mapping your spiritual and emotional experiences over time.

2. Presence and Absence Landscape

Paint a landscape representing moments where you felt God’s presence (bright, vibrant colors) and absence (muted, cool colors).
Reflect as you paint: What textures, shapes, or transitions mirror your inner experience?
Consider journaling alongside your painting to deepen insight.

Tips for Practicing Examen

Set a regular time: Many people practice Examen in the evening, but it can also be a morning reflection or even a mid-day pause.
Create a safe space: Light a candle, play soft music, or simply sit in silence.
Journal your reflections: Writing your responses helps solidify awareness and provides a record for observing growth over time.
Start small: You don’t have to answer every question in detail. Begin with one or two and expand over time.

Closing Thoughts

The spiritual practice of Examen is an invitation: to slow down, reflect, and notice the often-subtle movements of grace and connection in daily life. It helps us see not only where we thrive but also where we need guidance and growth. By reflecting on our actions, experiences, and feelings, we cultivate a richer awareness of ourselves, others, and the spiritual.

Examen is not about perfection; it’s about presence, honesty, and mindfulness. Even a few minutes of reflection can transform how you experience your day, foster gratitude, and deepen your spiritual life. Over time, this practice helps us notice the patterns, rhythms, and subtle nudges that guide us toward a more loving, aware, and intentional life.

WAVES OF EXPRESSION