Pick an emoji
A 90-second creative practice to help you
process your emotions.
What are you feeling right now?
Choose one you would like to focus on.
Tap anywhere that feels alive.
Tingly, tight, tense, fast, warm, buzzy, heavy… whatever you notice.
Choose a color for this feeling.
Pick whatever feels right — no wrong answers.
How would you like to feel right now?
Choose the feeling you'd like to move toward.
Can you feel that anywhere in your body right now?
Even the tiniest bit?
Choose a color for this feeling.
What color feels like how you want to feel?
You're ready.
On the next slide, gently move your attention back and forth between the two dots for 90 seconds. Notice any softening, or any subtle shift.
You can pause or stop at any time.
Good job feeling.
Take a breath. Notice any shift.
There's no right way to feel after this.
Feedback:
What if you gave your feelings 90 seconds?
I created Do the Dots to help with my own anxiety and overwhelm. It brought me a lot of relief, and I wanted to share it with you too.
Inspired by EMDR, it’s a 90-second creative practice that uses color and back-and-forth attention to help you process your emotions and feel more settled in your body.
All your feelings are welcome here.