How to Do Bilateral Drawing
Bilateral drawing is a nurturing, creative way to process emotions, express yourself creatively, and reconnect with your body. It may sound fancy but in it’s simplest for you use both hands to draw at the same time, mirroring each other. This activates both hemispheres of your brain and can support emotional regulation and helps some folks to feel relaxed and others to feel more energized and less stagnant.
The best part, you don’t need to be an artist!
🖍️ What You’ll Need:
Two markers, crayons, or colored pencils (use whatever feels good or whatever you have available)
A large sheet of paper (or tape two pieces together)
A quiet, comfortable space where you can sit and draw
Optional: calming music, a timer, a journal
🪄 Step-by-Step Instructions:
Step 1: Set Up Your Space
Find a quiet spot where you won’t be interrupted for about 10–15 minutes.
Tape your paper to a table or wall if you want it to stay in place.
Sit in front of the paper with one drawing tool in each hand.
Take a few deep breaths to settle into your body.
Step 2: Connect with Yourself
Before you start drawing, check in with yourself:
What are you feeling? Where do you feel it in your body? No need to analyze—just notice.
If it helps, notice your breathing or your feeling of your feet on the ground.
Step 3: Begin Drawing—Both Hands, Same Time
Start moving both hands at the same time, in a mirrored motion.
Let the lines, shapes, or squiggles come naturally.
Don’t worry about making it pretty. Just follow the sensation, the rhythm, or whatever your hands want to do.
Step 4: Follow Your Flow
Keep going for a few minutes (5–10 is plenty).
Let your emotions, energy, or body sensations guide your movement.
If you get stuck or feel self-conscious, slow down, breathe, and just make any marks.
🎨 You can change colors, go fast or slow, press hard or lightly—there’s no wrong way.
Step 5: Pause and Reflect
When you feel complete, stop and look at your drawing.
Ask yourself:
How do I feel now?
Did anything shift in my body or mood?
What do I notice about the drawing? (Shapes, movement, colors?)
Optional: Jot down a few reflections in a journal or voice memo. You might be surprised by what comes up.
Step 6: Close Gently
Thank yourself for taking time to check in.
Do a simple grounding action to close (stretch, drink water, place hands on your body, etc.)
You might want to keep the drawing or recycle it—whatever feels right to you.
🧠 Why It Works:
Activates all sorts of different regions of the brain: sensorimotor, visual processing, proprioceptive, and interoceptive
Calms the nervous system through repetitive, rhythmic movement
Helps externalize feelings you can’t put into words
🌿 When to Use It:
When you’re overwhelmed or anxious
After a tough conversation or triggering moment
As a creative daily check-in
Before journaling or talking about emotions
As a wind-down before bed
❤️ Final Note
Bilateral drawing is less about what you draw and more about how you feel while doing it. It’s a way to meet yourself gently, reconnect with your body, and give your nervous system a soft place to land.
So don’t worry if it looks messy or doesn’t make sense. Your body knows what it’s doing. All you have to do is show up with two hands and a little curiosity.
Happy drawing!
