Say whattt..mindfulness and art?? Wondering how they might go together? Well if you’re someone like me and enjoy engaging in creative activities that can help you learn about yourself then you’ve come to the right place! I will first go over what mindfulness is and how it can be paired with art to help bring you into the present moment. This will help you discover some things about yourself you might not have known prior to engaging in mindfulness. Then we’ll get into the fun stuff… reviewing several activities for you to try.

So…what is mindfulness exactly?

Mindfulness, also known as “insightful meditation,” is about observing your thoughts and experiences in the present moment without criticism or judgment. It can help you catch negative and unhelpful thoughts before they tip you into a downward spiral of negativity or better yet, help you distance yourself from any unhelpful thoughts, reactions, and sensations. It allows you to be aware of your surroundings, develop sensitivity in perceiving every moment, and enable you to accept stressful situations instead of avoiding them.

Although it has its origins in Eastern philosophy and Buddhism, you do not need to be religious or spiritual to practice it. It is simply about being aware of the inner state of your mind. It is a technique of introspection or insight through which we can obtain a clear picture of our thoughts and inner states, focus our thoughts, train our minds to perceive situations more effectively and control our minds rather than being at the mercy of it which can cause extreme stress and illness. Mindfulness can improve mental and physical health, reduce anxiety, improve mood and levels of happiness and wellbeing, and assist in the development of new habits that weaken negative patterns of thinking and behavior.

When an individual is mindful, he or she is fully aware of their senses and experiences in each moment AND accepting of their thoughts, feelings, and behaviors without judging them. He or she doesn’t dwell on the past or have feelings of guilt, and he or she simply lets any incoming thoughts gently flow away without reacting to them.

Core features of mindfulness include observing, describing, participating fully, being non-judgmental or non-critical, and concentrating on one thing at a time. Utilizing art as a medium to practice mindfulness can be very helpful in bringing someone into the present moment because it keeps art as the main focus AND get this… there is NO requirement for you to get it right as the art you create and the creative process you go through is another way to help you observe yourself, learn and grow from it.

So, if you’re new to mindfulness or want a creative way to experience or practice it, try these mindfulness art activities. And remember, it’s not about how great it turns out, it’s about staying focused on what you’re doing and letting the thought or urge to perfect what you’re doing pass by without criticizing your work. Let it Be What it Be!

Mindfulness Activities

Engaging the Senses
Materials: Paper, pen, markers or colored pencils, journal or notebook
Procedure: Close your eyes and take several deep breaths. With your eyes closed, turn your attention to what you see, hear, feel, touch or smell in the moment. Do this for 3-5 minutes making sure to bring your attention back to the present moment if your mind starts to wander. Open your eyes and draw what you experienced. Do this for 20-30 minutes.

In your journal or notebook, answer the explorative questions below to learn what you gained from this experience. Next, write any additional thoughts about what you learned about yourself in your journal or notebook.

Explorative Questions:

• What was your experience like?
• What did you represent on the paper?
• Which of your senses is most significant to you?
• Which sense are you focusing on right now?
• How can you use your senses to reduce stress and be in the moment?

Mini Mandala Doodle
Materials: Paper, paper cup, pen, markers or colored pencils, journal or notebook
Procedure: Outline the top of the paper cup on the piece of paper (it should be about 3-4 inches in diameter). Color the circle in with a doodle design, allowing the shapes and lines to interconnect in any way they desire, preferably using black marker or colors if desired. Lastly, answer the explorative questions, and write your thoughts about this experience and what you learned about yourself in your journal or notebook. Tip: draw whatever comes to mind first without thinking about it.

Explorative Questions:

• How does it feel to “let your thoughts roll,” and not worry about the outcome of the design?
• How does designing the Mandala doodle create a feeling of calm and being in the moment?

Tip: Try this activity any time you might feel stressed or anxious if it brought a sense of calm or peacefulness to you.

Peace and Serenity
Materials: Paper, pen, markers or colored pencils, journal or notebook
Procedure: Draw a design representing peace and serenity. Answer the explorative questions, and write your thoughts about this experience and what you learned about yourself in your journal or notebook.

Explorative Questions:

• How can you attain the serenity depicted in the design?
• When was the last time you felt peaceful?
• What does peace feel like and look like? What are the colors, shapes, lines, and images like?

Focus Inward
Materials: Paper, pen, markers, colored pencils, journal or notebook
Procedure: Draw what you consider to be your “center.” Think about your body, as well, as your spiritual center. Possibly something that uplifts or grounds you. Lastly, answer the explorative questions, and write your thoughts about this experience and what you learned about yourself in your journal or notebook.

Explorative Questions:

• Where is your center?
• What do you like to focus your attention on?
• When was the last time you felt centered?
• How did it feel?

Easy Breezy
Materials: Paper, pen, markers, colored pencils, journal or notebook
Procedure: Create an image that you find relaxing. This could be ocean waves, clouds floating by, flowers or trees swaying in the breeze. Lastly, answer the explorative questions, and write your thoughts about this experience and anything you learned about yourself in your journal or notebook.

Explorative Questions:

• How can imagery create a sense of calmness and reduce stress?
• When would it be helpful to visualize this imagery?
• When was the last time you engaged in an activity that made you feel tranquil?

My hope is that you find these easy exercises helpful, engaging and inspiring in living a more meaningful, insightful and presently focused lifestyle. Feel free try these exercises again adding to them or changing them as you see fit. But always remember, Let It Be What It Be, meaning let the thought or urge to change or perfect your creation in the moment pass by while you’re creating. Feel free to let me know your thoughts on these activities!