Let’s Write and Reflect

This is a short expressive arts writing practice designed to help you check in with yourself through words — without analysing, explaining, or telling a story.

Rather than journaling about your day, this practice invites you to stay close to the present experience. Writing is used here as a way of noticing and responding, not understanding or fixing.

You can use this practice when you feel unsettled, unclear, or simply want a few minutes to pause and orient yourself.

Time & Materials 

Time:
7 minutes total

Materials:

• paper

• pen or pencil

Step-by-step

1) Set a timer for 7 minutes
When the timer ends, the practice ends.

2) Draw a line down the centre of the page
This creates two columns: noticing on the left, responding on the right.

3) In the left column, write in response to the following prompts
Move through them slowly

• Right now, I notice…

• In my body, there is…

• In my attention, there is…

• Around me, there is…

  Write in short phrases or single words.
  Stay close to what’s immediately present rather than what you think about it.

4) Pause and read what you’ve written
Don’t edit or change anything.

5) In the right column, respond with one word per line
For each line or phrase on the left, add one word only as a response — not an explanation.

Let the words arise intuitively. They don’t need to make sense.

6) Shape one response
Look at the words in the right column and choose one that stands out.

Without thinking too much, draw a simple shape around it — a circle, square, underline, or box.
When it’s done, pause.

7) Write three short sentences.
On a new line, respond to the shaped word by completing each of the following:

• This word feels…

• Right now, this word sits like…

• When I look at this word, I notice…
  
  Write one short sentence for each line.
  Stay close to description rather than explanation.

8) Stop when the timer ends

Closing the practice

Let your pen rest.

Take a moment to notice:

• what it was like to choose and shape a word

• how it felt to write a few short sentences in response

• any small shift in attention or presence

• There’s no need to make sense of what you notice.

Now, place one hand on your chest or belly and take three slow breaths:

• inhale gently through the nose

• exhale through the mouth, letting the breath soften
  

With each exhale, allow the practice to settle.

You can fold the page, set it aside, or let it go. The value of this practice is in the experience of noticing, responding, and shaping — not in what remains on the page.

This is an invitation, not an exercise to complete. You can return to it, adapt it, or let it go.

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Curious to explore expressive arts?