Listening to Your Body Through Art: A Creative Body Scan for Stress Relief

This simple but powerful expressive art practice combines a body scan with bilateral drawing - using both hands simultaneously to make art. Using both hands can help us get out of our heads and into our bodies, quieting the inner critic, relieving stress, and accessing deeper parts of ourselves that don't always have words. This activity is not about creating something that looks cool; it's about tuning in, being mindful of the experience, and letting your body speak its own language through movement and art. You don't need insane art skills or fancy supplies - just some paper, color, a quiet space, and curiosity. 

What You’ll Need

Paper

A large sheet of paper (craft paper roll, a cut-open paper bag, large drawing paper) is best as it allows for more room to map your whole body, encouraging expansive and expressive movements. If you don't have large paper, working small is fine too! You can print a body outline here or draw your own. You can also experiment with different color paper - I love working on black paper for its contrast.

Body Scan on a Printed Body Outline

Mark making art supplies:

Gather your favorite supplies - markers, crayons, colored pencils, paints, pastels, paint sticks, anything that allows you to put color to paper. A variety of media may help personal expression through different textures and colors. 

Calm, Quiet Space:

Set yourself up in a calm, quiet space where you feel comfortable opening up and exploring your inner experience. Optionally, you can mount or tape your paper to the wall or work on a vertical surface like an easel or board. This can help facilitate bilateral movement, especially when working on larger paper. 

Background Music:

Music can help enhance relaxation and help set a reflective mood. It can also aid in deepening the sensory connection to your expressive work. Put on your favorite artist or song, or listen to something calming like bilateral music.

Step By Step - Creative Body Scan

Prepare Your Body Outline and Set Up Your Supplies: 

Lay out your supplies to be easily accessible. Prepare your paper by drawing, tracing, or printing a body outline. If working vertically, tape your paper to a wall or on an easel. 

Set Your Space and Intention:

With your art supplies ready, settle into your comfortable space and take a few slow, deep breaths to relax. Set an intention for your expressive arts session - this could be understanding more about a specific emotion or situation, or simply exploring self-awareness and how you feel in the current moment. 

Body Scan:

Bilateral Art Body Scan - Oil Pastels on Paper

As you focus on your intention, slowly turn your attention inward, noticing any sensations that emerge in your body. Ask yourself where you feel the emotion or energy most clearly. It might be a tightness in the chest, a pulling in your stomach, or a warmth in your limbs. Pay close attention to subtle physical signals - do you notice tension anywhere? Or changes to your breathing pattern? Do you see any colors, images, or movements coming through? Allow yourself to experience these sensations without judgment, approaching them without curiosity and openness. You might find that your body's right and left sides hold things differently or that certain senses are more intense than others. Take a moment to compare and contrast these observations, and gently explore your inner state. 

Mark Making:

Choose two distinct colors that resonate with feelings you identified during your body scan. With one color in each hand, draw intuitively on your body outline. As you create marks, let your strokes reflect what you experienced during the body scan. For example, you might use soft curves in light colors to express calm areas or bold dark lines to express tension areas. Focus on the process of making instead of the final look. Change colors and movement patterns as it feels right, giving yourself into the movements and sensations of putting marks on paper. Instead of ending when the image looks complete, end when it feels complete. 

Reflection:

Take a step back and observe your bilateral drawing. What stands out? Do you notice symmetry or differences? Does anything stand out if you view it from different angles or perspectives? Are there differences between the sides of your body outline?  What insights do these differences offer? Let these visual cues guide further reflection. Consider journaling about any insights that surface. 

Expressive Arts Benefits

Expressive arts activities like this aren't about doing things "right." They are intended to help you check in with yourself in an authentic and embodied way. Bilateral art-making and body-based art practices can be especially helpful for neurodivergent folks, trauma survivors, and anyone who spends much time in their head (hello, fellow perfectionists!). These activities help bypass our thinking brain, tapping into our creative instincts and deeper emotional layers that often don't have words. Body scans like this one can be used regularly as a simple, accessible way to check in with yourself. 

If you’re ready to explore how online expressive arts, neurodivergent affirming therapy (Florida only), or coaching can help, reach out today to get scheduled for a free 15-minute consult call or initial intake session.