Self-Helpapedia

Powerful techniques to optimize your emotions, beliefs, and behaviors

Emotional Doodling

What is Emotional Doodling?

Emotional Doodling is rapid uncensored drawing that can integrate emotions and pain and lead to sudden flashes of intuition. Emotional Doodling, whole-brained and often appealing to the visually-oriented, is for anyone desiring to access their unconscious processes, tap the deeper recesses of "murky" intuition, and integrate painful and enduring emotions and pain. Emotional Doodling can also be a springboard to better attention, memory recall, and higher creativity. Folks have doodled since pictures first appeared in caves. Doodling has long been known as a stress reducer.

With Emotional Doodling we allow the doodle to form, seemingly out of its own volition. The doodle "doodles itself" about our disturbing emotions much like a non-dominant hand appears to have a "mind of its own" during automatic writing.

What do you need to do Emotional Doodling?

You need some time set aside along with paper, and either colored pencils, pens, or felt tipped markers. You might also use "painting and drawing" software on your computer as long as you can doodle quickly. Most emotional doodlers prefer paper and colored pencils, pens, or felt tipped markers. You need to be able to apply pressure or lighten up on your writing implements so you can make an emotional statement.

You can recall an emotional event, feel the emotion in your body, or allow the emotion to come out strongly during doodling. Emotional Doodling is performed until the emotion comes out strongly and begins to integrate. At this time you may get a sudden murky emotional insight into your emotional target. That murky insight will be wordless, felt, and symbolic. The doodling process may go on for several minutes or up to 30 minutes. At times other emotions rise up from beneath the first doodle and more doodled emotions appear.

During Emotional Doodling you will fill your mouth with saliva and submerge your tongue which develops trance and slices away emotional resistance. You will also place your free palm on your heartbeat region to heighten your intuitive connection. (A 40 thousand neuron 2nd brain resides here and is said to be the seat of intuition) Keep doodling until no more emotional charge remains. You can test your emotion with a
SUD SCALE. After several minutes passed since you last doodled, begin a fresh doodle connected with the emotion you just worked with. This test discovers if any further integration needs to take place. Does the doodle feel complete? Are all the lines, dark hues, bright areas, or colors there (If required)? Does it illustrate your deepest sense of things? How do you feel about the event now? Is there any residual uncomfortable, intense, enduring, or attention grabbing emotion left? What do you believe about the event?


Warning: Folks with a history of mental illness, PTSD, or panic are urged not to use these techniques without a therapist. If you decide to do these processes you will agree to absolve the webmaster, the webhost, Emoclear.com, and Steve Mensing of any responsibility for the application or misapplication of these processes. There is always in any process the possibility that someone could experience some discomfort.


Dedicated to Mo's tireless efforts at website building.

Basic Steps to Emotional Doodling

1. Lay your non doodling palm over your heartbeat region. Fill your mouth with saliva so your tongue is submerged and let your tongue relax. Keep your mouth filled with saliva
during the duration of the doodling.

2. Rapidly and without censor doodle about an emotional event or pain you are having. As you doodle about the event or pain, strongly feel it in your body.

3. In time your emotion or pain will integrate/desensitize as you doodle. You may even get flash emotional insights into the event or yourself. They will be murky and symbolic. Feel them. Having a murky knowing is good enough. You don't have to articulate that knowing.

Steps to Emotional Doodling

1. Lay your non doodling palm over your heartbeat region. Fill your mouth with saliva so your tongue is submerged. Let your tongue relax. You can work with paper, colored pens, pencils, or felt-tipped markers. If you are working with pen and paper lay your other palm gently on your heartbeat region. (This quiets resistance and develops comfort.) Go to step 2.

2. Rapidly and without censor doodle about an emotional event or pain you are having. Doodle swiftly, without censor and without regard to art rules. Avoid correcting your doodles. Your "art" is for no one else, but you. Fully feel that emotion or pain in your body. Allow that emotion or pain to be there. Do not try to get rid of it. Doodle rapidly and without censor about how that emotion or pain feels. Let your doodle do the doodling.

Anytime you think of something instead of feeling your emotion or pain simply bring your attention back to the feeling. The emotion or pain will grow in intensity as you allow it to be there with a sense of openness and welcome. No need to question whether the process is being done correctly. Just feeling it is good enough. No forcing an emotion or pain or demanding it to be there. (This may demonstrate the intention of getting rid of a feeling which creates resistance). Just allow the emotion or pain to be there and fully feel it. Let the feeling permeate all your attention. Continue until the feeling is as intense as it can get. Go to step 3.

Attention: Your emotion or pain may integrate spontaneously during any of the steps. This isn't a problem. You'll notice your emotion or pain no longer has any emotional charge (Loses its intensity). As you gain practice you'll likely experience this spontaneous integration taking place as a subtle felt shift in your body.

3. In time your emotion or pain will integrate/desensitize as you doodle. You may even get flash emotional insights into the event or yourself. They will be murky and symbolic. Feel them. You may get a sense of "what to do" or some other emotional insight. Do not attempt to articulate them. You will have a murky knowing and that's good enough. When your doodle is done, explore any remaining emotion or pain with your awareness and feel it thoroughly to its edges. Notice where it's most intense in your body and where the intensity dies away. Take as long as you need with the doodling. No rush. In the end the emotion or pain will be acceptable or okay. The intensity will have drained from it. You're more comfortable with having this feeling. It will no longer grab your attention and hold it.

Tips on Using Emotional Doodling

Make sure you're well hydrated and alert prior to using this process.

Keep enough notebook paper on hand and colored pencils, pens, and felt-tipped markers. Doodling with paper works best unless you have a speedy and easy to access
drawing/painting software installed in your computer.

Go to a place where you will not be disturbed.

Prior to doing Emotional Doodling you might ask: "Are there any emotions/feelings/physical sensations or emotional events that require my attention?" The one vying most for your attention will be your first doodle. Or you can scan of your body. You rapidly doodle without censor about how your body feels until an emotion, feeling, or sensation surfaces and takes up your attention.

Some folks like to welcome their emotions with a "Hi" or "Hello". This may lead to less emotional resistance at the start of processing.

If the doodling bogs down, you can restart it by using your non dominant hand to doodle. This is the "Automatic Writing" hand and a natural trance maker.

Emotional Doodling has at its core: exposure and desensitization.

Relax your tongue every so often during the processing. Relax your tongue as you would relax your body. You may notice which side of your tongue is more relaxed or you may make it tense, and then relax it. Submerging your tongue in warm saliva will naturally begin to relax it.

Doodling can also be good for focusing your attention prior to the start of a project.

Doodling can help you excavate memories and turn on your creative spark.

Be patient with learning the process--don't rush. Practice each step of the process separately before you put them together.

To turn on your intuition during doodling and get valuable insights you may direct your attention to your felt sense of your doodle and
ask it:

What can you tell me about me, others, the world around me?
What do I need to do here?
What do you want for me?
Is there anything else I better know?

Answer with rapid and uncensored doodling. Just await the murky knowing. Just getting the murky knowing is enough. That your unconscious knows is enough. This knowing is like driving a car and knowing when to brake or step on the gas. You know--you don't think about it. It's second nature. You get that intuitive knowing in your body and you brake or step on the gas. You can write your intuitive answers down and decipher them if you wish. It isn't required. Sometimes keeping what's unconscious in the unconscious keeps us from toying with its murky understandings and possibly distorting it with our thinking. It's up to you.

In integrating-desensitizing feelings several key items occur:

Making full contact with a feeling. This means really feeling it without thinking. Full feeling means just that. No competing thoughts. No being distracted by other sensations, feelings, random thoughts, and doubts. We're talking about our attention being fully absorbed in the feeling.

The No Intention Intention. This means we fully feel our feelings with no intention of getting rid of them or keeping them. This leads to acceptance. Keep in mind that most feelings are biological messages that do us good service even though they may bring discomfort at times in their attempts to get our attention. They all are valuable. Learning to appreciate their value assists greatly in our natural process of integration. It also develops long-term comfort with a full range of our feelings. The No Intention Intention naturally becomes an attitude though working with any of the  
Emoclear Integrators.

Calling feelings "unwanted feelings" is resistance. If we're intending to get rid of feelings or we're negatively putting them down, that will create resistance and block natural integration. Calling our feelings "unwanted" points back to our intentions here. So having that intention of allowing feelings and not trying to keep feelings will greatly assist your natural ability to feel and integrate.

Deeper acceptance is not a thought. It is a sense of whatever is going on is acceptable or okay. Notice how acceptance arrives. It is a natural sense of things. This acceptance leaves us with a sense there's an okayness in what we're feeling. So acceptance is part of the unsticking process. It flows best when we really allow ourselves to feel something with no intention of getting rid of it or keeping it.

Develop your appreciation for feelings by starting to notice all the good things they do. For starters they provide valuable information and sometimes lessons.

Placing a palm over your heartbeat region during the process amplifies feelings and connects you with the heart's 40,000 neuron sub-cortical center. It helps keep people from dissociating with very strong feelings. It increases intuition and suppresses resistance.

When doing Emotional Doodling ask your heartbeat a future orientation in time question: "A year from now when I look back and my feeling, emotion, or physical sensation and the feeling is either accepted, what will I notice first? How will I feel? What will I know to do? What will I see and hear? Who will be the first to notice, besides me how I accepted this feeling?" Doodle your answer out rapidly and without censor.

Measure your progress with the
Resistance/Acceptance scale, which is basically a rating scale of resistance to acceptance, ranging from overwhelming hate/can't stand your feelings to loving and fully appreciating them. You can access the scale by clicking here. The SUD Scale works well, too.

Have fun, Steve

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