Palming (Eye Relaxation)
Materials Needed
Feeling
Overwhelmed
How to Do It
Rub your palms together to create warmth, then gently cup them over your closed eyes. Take slow, deep breaths while enjoying the darkness and warmth for a few minutes.
Why It Works
Palming relaxes the eyes and the nervous system, providing a break from visual stimuli that can contribute to feelings of being overwhelmed, especially after long periods of screen time.
Guided Practice
Find a seated position where you feel comfortable and supported. Close your eyes softly, and take a few deep breaths. Bring your attention to the area around your eyes, noticing any sensations or feelings there. There might be a sense of tiredness or tightness, or perhaps a feeling of ease. Simply observe these sensations with a sense of curiosity and openness.
Invite yourself to settle further into your seat, noticing how each breath helps relax your body and clear your mind. Pick up the pen and hold it loosely in your hand, feeling its weight and texture. Visualize any stress, frustration, or blocked emotions you’ve been holding onto as tangled lines and shapes in your mind.
Begin to scribble freely on the paper, letting your hand move without any specific direction or intention. Feel the movement of the pen across the paper, the way it flows or scratches against the surface. Notice the sensations in your hand and body as you scribble — perhaps a release of tension in your grip, a feeling of energy in your arm, or a sense of letting go. Stay with these sensations, allowing the act of scribbling to become a form of release and expression.
Imagine that each line or shape represents something you are letting go of, whether it’s stress, frustration, or anything else that feels stuck. Feel the freedom of moving the pen without any judgment or expectations, creating a space for your emotions to flow out onto the paper. Notice if any feelings, thoughts, or images arise — perhaps a sense of release, a feeling of freedom, or even a memory of creative expression. Allow these experiences to deepen your practice, connecting you more fully to the act of emotional release.
When you feel ready, put down the pen and look at your scribble, taking a few more deep breaths to ground yourself in the present moment. Notice how your body feels now — perhaps more relaxed, more free, or simply more at ease. Gently open your eyes, carrying this sense of release and expression with you into your day, feeling more open to creative possibilities and emotional freedom.