Free Prompts
These prompts are designed as a gentle starting point. They are not meant to take you somewhere specific or uncover anything deeply hidden. They are simply invitations to notice what is already present and give it somewhere to rest outside of you.
You don’t need to answer every prompt. Take what you feel drawn to. You don’t need to finish anything. Do as much as you need. You don’t need to understand what comes up. Getting it out is enough.
If nothing comes, that’s okay too.
How to use these prompts
Take a moment before you begin to ground yourself.
Notice where you are.
Notice your breath.
Notice the feel of your clothes.
Notice whether today feels like a writing day, an art day or a rest day.
You can respond with words, drawings, shapes, colour, or silence.
You can stop at any time.
If a prompt feels too much or misaligned, skip it.
If you want to stay with one prompt for a long time, that’s welcome.
There is no correct way to do this. Make this practice your own.
Starting Prompts
What would it feel like to stay exactly where you are for a moment longer?
What wants to come up right now, without needing to be examined?
What are you holding that could be set down, even briefly?
What sensations exist in your body right now without being disturbed?
What feels unfinished for you, but not urgent?
What feels loud right now that can be released gently?
You’re welcome to return to these prompts whenever you need a place to pause.
A note on safety
If at any point you feel overwhelmed, disconnected, or unsteady, stop the practice.
Ground yourself in the room you’re in.
Look around. Name what you see.
Take 3 deep breaths, exhaling longer.
Return to the present moment.
Canvas and Pen is not therapy, and these prompts are not meant to push you into anything you’re not ready to feel.
Stopping when needed is success.