Do the Dots
A 90-second practice.
Choose a feeling, a color,
and let your attention do the rest.
Grounded in bilateral stimulation,
somatic awareness + neuroaesthetics.
Let's say you're feeling an uncomfortable emotion right now.
Choose the one that feels closest to what you're experiencing.
Where do you notice it in your body?
Tap anywhere that feels activated, tight, or alive.
Choose a color for this feeling.
Pick whatever feels right — no wrong answers.
or choose any color
How would you like to feel right now?
Choose the feeling you'd most 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?
or choose any color
You're ready.
On the next slide, gently move your attention back and forth between the two colored dots for 90 seconds. Notice any sensations as you go. A softening, or any subtle shift.
You can pause or stop at any time.
Even if you don't notice anything, something is still happening. Moving your attention between two colors activates bilateral stimulation, which helps your brain gently process emotion. ✶
Good job feeling.
Take a breath. Notice any shift.
There's no right way to feel after this.
How do you feel right now?
What people felt from the experience