EMDR Phase 2: Mindful Scribble

Free the Mind to Heal: How the EMDR Scribble Exercise Supports Trauma Recovery

EMDR therapy (Eye Movement Desensitization and Reprocessing) has helped countless individuals process and heal from trauma, anxiety, and distressing life events. One of the most important phases of EMDR treatment is Phase 2, which focuses on building resources and emotional stability before reprocessing traumatic memories. One creative and accessible Phase 2 technique is the EMDR mindful scribble exercise—a simple yet powerful tool to release tension, improve emotional regulation, and prepare the brain for deeper healing.

If you’re looking for EMDR counseling in Michigan, or you’re curious about integrating art and mindfulness into therapy, this post explores how this creative exercise supports healing—and how to get started with EMDR therapy at Niyama Center.

What Is EMDR Therapy?

EMDR therapy is an evidence-based treatment developed to help people process traumatic or disturbing memories. It works by using bilateral stimulation (such as eye movements, tapping, or sound) to activate the brain’s natural ability to heal. Over time, these painful experiences lose their emotional charge, giving clients greater peace, clarity, and resilience.

At Niyama Center, our Michigan therapy practice specializes in trauma-informed care. We offer EMDR counseling to individuals ready to process the past and build a more grounded, empowered future.

What Is the EMDR Mindful Scribble?

The mindful scribble is a Phase 2 EMDR exercise designed to calm the nervous system, externalize emotions, and promote somatic awareness. It involves taking a pen or marker and allowing your hand to freely scribble on paper for a set period of time—without trying to create anything specific. The key is to let the hand move instinctively, without judgment.

This simple act of movement and flow mirrors some of the goals of EMDR treatment: helping the brain move from stuckness into processing. Many clients find this exercise soothing, energizing, or revealing—especially when paired with breathwork or grounding music.

How it Helps in EMDR Counseling 

The scribble technique is more than doodling—it’s a way to access and express internal states nonverbally. Here’s how it supports the EMDR process:

• Regulates the nervous system: The repetitive motion of scribbling can be calming, making it a helpful way to downshift after stress or prepare for reprocessing work.
• Builds distress tolerance: By staying with the movement even when emotions arise, clients learn to tolerate discomfort without becoming overwhelmed.
• Promotes bilateral stimulation: If done with both hands or in a flowing left-right motion, it can lightly activate bilateral processing, similar to EMDR’s core technique.
• Encourages emotional expression: When words fall short, movement and drawing can provide a safe outlet for what’s hard to articulate.

Try It for Yourself: Guided Meditation on Insight Timer

Want to experience the power of mindful scribbling for yourself? Check out this 10-minute guided meditation that combines free drawing with calming breath awareness:

 Insight Timer – Scribble Drawing Meditation

All you need is a piece of paper and something to draw with. Let go of the need to make something beautiful—just allow the pen to move, breathe, and notice how your body feels.

Start EMDR Therapy in Michigan with Niyama Center

If the idea of combining creativity, mindfulness, and trauma healing speaks to you, EMDR therapy at Niyama Centermight be the right next step. Whether you’re navigating trauma, grief, or chronic anxiety, our compassionate team is here to support your journey with holistic, client-centered care.

We offer EMDR counseling to teens and adults across Michigan, and we welcome both virtual and in-person clients. To get started:

Call us at 248-962-3329
Visit www.niyamacenter.com
Click the Contact tab on our website to schedule an intake session 

Healing starts with one small movement—on the page or in your heart. Whether it’s with a scribble or a phone call, your path to healing is waiting. Let EMDR therapy guide you toward balance, resilience, and relief.