Scribble
Materials Needed
Pen/Marker, Paper
Feeling
Annoyed
How to Do It
Take a piece of paper and a pen or pencil. Begin to scribble on the paper, letting your hand move freely and quickly, with no regard for neatness or form. Let your frustration and annoyance flow onto the page, allowing the motion to become more intense if needed. Once you feel that the emotion has been transferred, stop and look at the chaotic lines. You can then crumple up the paper and throw it away.
Why It Works
Scribbling is a quick, unstructured way to release pent-up energy associated with annoyance. The physical act of scribbling mirrors the mental agitation of annoyance and allows it to be expressed and discarded.
Guided Practice
Find a seated position where you feel comfortable and supported. Close your eyes for a moment and take a breath, bringing your awareness to your hands. Notice if there's a subtle twitch or a sense of restlessness. Just observe what you feel, allowing yourself to be fully present in this moment of stillness before any action begins.
Continue to sit gently, allowing your breaths to bring deeper relaxation and a sense of calm to your thoughts. 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.