“Scribble and Focus”

This exercise looks at how we can channel feelings, bringing in positive ones and accepting the negative. The mindful, repetitive motion of drawing really helps to focus my mind on the here and now, and not become distracted by negative emotions.


You will need:

  • Paper (any size you feel comfortable with)
  • Something which makes a mark (anything from a biro, felt tips, colourful or black and white) Whatever you can get your hands on!

1) Create a series of scribbles/marks on different pieces of paper.

Think about how to represent your current feelings through lines. Here are some examples:

  • Angry: Zig zags
  • Hesitant: Dotted lines
  • Are the lines thick or thin? Hard or soft? 
  • What sound does the pencil/brush/pen make on the paper?
  • Do you draw in time with your breath?

2) Think about the feelings you would like to create

  • Calmness: Smooth delicate lines
  • Joy: What objects give you joy, what shapes, bubbles?
  • Positivity: spring-like shapes
  • Positive phrases
  • Controlled lines
  • Connected

3) Fill the empty spaces within the drawing with these shapes.

Once you have finished these excercises you can then carry on, created more drawings focusing on positivity! And most importantly HAVE FUN!

Please share any of your drawings on Instagram with the #scribbleandfocus

The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your GP or other qualified health provider with any questions you may have regarding your mental health.

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