Today I found myself taking a step back — and in doing so, I realized I was actually moving forward.
Let me explain.
As I sat in my car listening to music, I did something new. Normally, music has been something I enjoy on the surface — sound in the background. But today, I allowed the lyrics and melodies to stir something deeper. I let old memories rise up. I let myself feel them. Instead of turning away from those feelings or analyzing them, I stayed present and curious.
And something shifted.
By revisiting those emotions through music — by connecting my body, voice, and memories — I was able to experience them more fully. This is part of a practice I’ve been cultivating lately: becoming more embodied.
The Practice of Embodiment
For much of my life, I tried to talk myself out of feelings. I’d rush to understand why I felt something, or convince myself I shouldn’t feel that way. But lately, I’ve been practicing something different — taking a step back from analysis, and instead, letting myself fully inhabit the feeling first.
When I feel disappointment or grief, I allow it to be there — without judgment or pressure to “move on.” In doing so, I’ve noticed a profound change. I feel more grounded, more real, more comfortable in my own skin.
It’s almost paradoxical: by slowing down and allowing myself to just feel, I’m actually moving forward faster. Because I’m no longer resisting or suppressing what’s inside.
This journey into embodiment isn’t always easy, but it’s deeply healing. And when paired with creative practices, it becomes even more transformative. Below are three art-based exercises that can help you explore this process for yourself.
1. Musical Memory Painting
Purpose: To connect emotional memories with sensory and creative expression.
What You’ll Need:
- A playlist of songs that evoke strong memories
- Paper or canvas
- Paints or pastels
How to Do It:
- Choose one song and let yourself listen deeply.
- Notice what emotions or memories arise — without judgment.
- As you listen, begin painting freely. Let colors, shapes, or textures represent what you feel.
- Don’t worry about making it look “good.” Focus on expression, not outcome.
Reflection Prompt:
What feelings surfaced? Did you notice any part of yourself softening or releasing as you painted?
2. The “Step Back” Journal Sketch
Purpose: To visually explore what happens when you pause and observe your emotions.
What You’ll Need:
- Journal or sketchbook
- Pen, pencil, or colored markers
How to Do It:
- Draw a simple image of yourself (it can be a stick figure).
- Around that image, write or draw the emotions you’re currently feeling.
- Then, on another page, draw yourself stepping back — perhaps standing behind your emotions, or looking at them from a gentle distance.
- Notice what changes when you observe rather than react.
Reflection Prompt:
How does stepping back shift your relationship with your emotions? What new perspectives emerge?
3. Embodiment through Movement Drawing
Purpose: To reconnect body awareness and emotional energy.
What You’ll Need:
- Large paper
- Charcoal, chalk, or markers
- Space to move freely
How to Do It:
- Play music that matches your current mood.
- Move your body intuitively to the rhythm — big or small movements, whatever feels right.
- With each movement, let your hand translate that motion into marks on the paper.
- Afterward, look at what you created and notice how your body feels.
Reflection Prompt:
How did your energy shift as you moved? What sensations or emotions changed in your body?
Closing Thoughts
Taking a step back doesn’t mean disconnecting — it means giving yourself space to be with what’s real. By feeling fully before explaining or fixing, we come home to ourselves.
When we bring art, movement, and music into that process, we turn emotional awareness into something tangible — something we can see, touch, and grow from.
So next time you find yourself holding back from feeling, try stepping into your body instead. You might be surprised by how far forward that step takes you.
WAVES OF EXPRESSION 
What did you think of this idea??