Creative Expression Activity: Grounding & Mindfulness through Hand-Tracing
Time required: 2-10 minutes
Themes of the activity: calming, presence, grounding, sensory awareness
Disclaimer: While doing this activity on your own is not art therapy, it can be supportive in your self-discovery and healing process. If you’d like to dig deeper by working with an art therapist, feel free to reach out.
Step 1: Gather materials and find a quiet space.
Materials needed: paper (sketchbook, drawing paper, or computer paper) that is at least bigger than your hand, any drawing material (marker, colored pencil, crayon, pen, etc.)
Find a quiet space to do this exercise with minimal distractions.
Step 2: Slowly trace your hand.
Place your hand on the paper. Slowly trace your hand with the drawing material you chose. When you’ve traced your whole hand, start tracing in reverse. You’ll trace on top of the line you just made. You can choose to go back and forth for whatever number of times you'd like, or you can set a timer for a minute or two. The goal is to move slowly, notice sensations (visual, touch, sounds, etc.), and be present in the activity. When you can, try to slow down your movements. Remember to pay attention to your breath.
Tip: It does not matter what the image ends up looking like. It only serves as a way for you to be mindful and connect with your senses.
Step 3: Pause and reflect.
Reflect on what you noticed while drawing. Did you notice the sound of the pencil/crayon? Were you using light or heavy pressure while drawing? How activated did the muscles in your hand/arm feel? How did your fingers feel as they were traced? How did the color appear on the paper (smooth, rough, bold, bright)? What do you notice in your body right now? What emotions are you feeling?
Step 4: Switch to your non-dominant hand.
On the same page or a new page, repeat Step 2 and 3 with your non-dominant hand instead. Notice what felt different this time.
Step 5 (optional): Doodle or color in the traced hands.
You may choose to spend an additional few minutes to doodle or color in your traced hands. There are no right or wrong answers. This is a time for you to play!
