find something you can draw on — the bigger the better! it can be paper, canvas, cardboard, etc — anything you can mark on.
find some utensils or paint.
your quest is to visually express the conflict or tension you are experiencing with no regard at all for the way the results look. just get it out there!
make a mess, express yourself!
continue drawing/painting/expressing until you experience some relief of the tension.
then take a few deep breaths, take a few moments to take in what you made, and notice how you feel in your body.
then, let it go. tear it up, burn it (somewhere safe!), crumble it up, or just toss it in the recycling bin…whatever you do, just let it go, right away!
close the quest by expressing gratitude.