Meditation comes in all forms, so there is something for everyone. Mindful doodling is a simple and accessible art form and has emerged as a powerful practice that combines the benefits of mindfulness meditation and creative expression. We all know about the more complex coloring books that can be utilized as meditation, but doodling involves creating spontaneous and unplanned drawings while maintaining a present-moment awareness. It isn’t just scribbling. Mindfulness paired with doodling can lead to a meditative state through predictive and repetitive strokes.
I have had plenty of clients, especially students, who would doodle. I now can see that this was a way they were staying grounded and self-regulating, probably without even realizing it.
Getting started with mindful doodling requires minimal materials. All you need is a blank piece of paper, a pen or pencil, and an open mind. Here are some steps to guide you through the process:
Find a quiet space: Choose a calm environment where you can focus without distractions. It could be a designated creative corner in your home, a quiet park, or any place where you feel at ease.
Set an intention: Begin by setting an intention for your mindful doodling session. It could be to relax, inspire creativity, or simply enjoy the process of drawing without any expectations.
Breathe and center yourself: Take a few deep breaths to anchor yourself in the present moment. Allow your mind to settle, letting go of any thoughts or worries.
Start doodling: Begin drawing on the blank paper, allowing your pen or pencil to move freely. Let go of any preconceived ideas and surrender to the flow of the lines and shapes that emerge.
Observe without judgment: As you doodle, observe your thoughts and emotions without judgment. Notice any tendencies to label or evaluate your drawings. Remember that the goal is to be fully present and enjoy the act of doodling itself, rather than striving for perfection.
Explore different patterns and textures: Experiment with various patterns, shapes, and textures as you continue doodling. Feel free to add colors or shading if it enhances your experience.
Embrace the process: Engaging in mindful doodling is not about creating a finished product
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