In a recent conversation inside the Ness Labs community, I connected with someone who was taking their first brave steps into the world of self-expression through writing. It reminded me of the transformative power of sharing and exploring practices that loosen the grip of our self-critical minds. I want to share a method I’ve found to be fundamentally helpful for freeing the flow of creativity—one that invites freedom, fun, and a new relationship with the act of expression itself.
A Simple And Powerful Practice #
This practice is deceptively simple, yet its effects can be profound. Here’s how it works:
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Start with a blank canvas.
Grab a sheet of paper with no lines—just a blank, open space—and a pen, pencil, or any writing tool. -
Let go of structure.
Begin writing, but not in words or sentences. Move your pen in one long, fluid motion that doesn’t stop, doesn’t try to make sense, and has no predefined form. Let it flow without caring about the outcome. Just move your pen however it wants to be moved. -
Observe without judgment.
Allow your thoughts to arise naturally, observing them as they come and go. You’ll notice that you aren’t creating these thoughts—they’re happening on their own, and you’re simply present, noticing them. -
Embrace the “mess.”
From the outside, the result will look chaotic, like this example I shared on Instagram. But what really matters isn’t the external product—it’s the internal process and experience.
What Happens on the Inside #
This exercise creates a safe, private space for you to explore:
- Freedom of expression: It’s not about producing something meaningful or perfect. It’s all about allowing yourself to simply express yourself without judgement, expectations, constraints, self-criticism, or any other self-imposed limitations.
- Letting go of self-criticism: As nonsensical shapes and marks fill the page, notice the self-critical thoughts that might arise—and practice not reacting to them.
- The joy of flow: Feel the rhythm of uninterrupted motion and thought, free from expectations or constraints. This will feel good and liberating.
- Detachment from outcomes: There’s no “right” way to do this, and that’s the beauty of it. Everything that happens is right.
- Noticing thoughts: Pay attention to how your inner critic shows up and learn to let those judgments pass. It’s a pure mindfulness practice.
- Building resilience: Over time, this simple act strengthens your ability to express yourself authentically with words in other areas of life.
Taking the Practice Further #
To start, it’s best to practice in a private, safe space. Once you feel comfortable, you might try experimenting in public settings to build a sense of freedom and “not caring” about others’ perceptions—a liberating skill that can enrich your personal and creative life.
This exercise isn’t just about writing; it’s about rewiring the way you relate to your thoughts, your creativity, and yourself. It’s a tool you can carry with you wherever you go, one that transforms self-expression into a joyful, freeing experience.
Let’s Support Each Other #
To anyone embarking on a journey of self-expression, know that you’re not alone. Whether it’s writing, art, music, or another medium, the act of creating is a deeply personal and powerful experience. I hope this practice serves you well as it has served me, helping to quiet the inner critic and amplify the authentic voice that’s waiting to be heard.
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