Mindfulness Without Meditation: 4 Creative Ways to Build Presence
Even for non artists 😉.
Note: I hope you find some peace by trying these creative ways to build presence. Please don’t get discouraged if you aren’t naturally “artistic” or creative. Everyone is creative — you just have to trust the process and be patient with yourself. Also, have fun and relax!
Creativity, Presence & Peace
When my big kid started kindergarten, we were sent home with a handful of art supplies. Over the year, I found how peaceful watercolor painting can be. I discovered modeling helped me focus and then I took a short class on drawing as meditation. A year later, I’ve found pockets of peace during our homeschool lessons — when I most certainly did not expect it. All this newfound creativity helped build presence and peace!
Meditation isn’t the only path to mindfulness (and it can be hard!)
While I’m not about to give up my morning meditation practice – it’s still the best way for me to find focus, ease, and peace. I love the addition of these mindfulness practices.
And, I know that meditation is hard. Stillness is hard. Calming the mind while wondering, “what do I do with my hands?” can feel impossible. And sometimes, meditation just doesn’t resonate or feel like the right thing to do, right now.
If you find meditation challenging, or like it just doesn’t work for you, keep reading. Or maybe you meditated this morning, but want to try something different. Great!
If you’re thinking, “I’m not an artist! This won’t work!” Stay with me! I am most certainly not an artist.
And, it’s not about the outcome here. It’s all about the process. The process of painting, drawing, modeling, and collage in bringing about mindfulness and peace.
Let’s get to it.
4 Creative Ways to Build Presence and Peace:
1. Drawing
Putting pen to paper (or crayon to paper as I’m going to demonstrate) can be an incredibly meditative experience. As you create lines and shapes, notice the sensation of the pen gliding across the paper. Pay attention to the details, the textures, and the colors. Allow yourself to be fully immersed in the process.
You can use drawing in a few different ways.
Just see where the crayon takes you. Don’t overthink it and just draw.
You can use drawing as a form of meditative therapy. I was given the prompt to draw someone that I was struggling with, emotionally, as a plant. Then, the prompt was to draw myself in relation to the flower. It helped me to see the beauty in the person I was struggling with. I immediately felt more hopeful and lighter.
Lastly, you can use drawing and breath together. Take a look here for a few ideas and some guidance:
You don’t need to do a specific meditation or drawing like these, you can just let the crayons (pencils, pens, whatever…) guide you. Let your hands do the work while your mind is still.
2. Watercolor
In Waldorf kindergarten, they teach a wet-on-wet, single color watercolor technique. They then add a second color. It teaches the little ones how colors mix and a little about brushwork.
It taught me about mindfulness. I love doing watercolor with the kids. There is something so relaxing about watercolor brushstrokes. And because I use only one or two colors, there is no expectation.
Notice the gentle movement of your hands, the unpredictability of watercolors and the sound and feeling of the brush gliding across the paper.
Take a look here. It’s easy, you don’t need to get fancy, and it’s barely even art!
Again, use your breath as you paint. Consider swirls, lines, plops, whatever feels right. Nothing fancy.
3. Modeling
Modeling feels a little less like an “art” and a little more like a way for me to keep my hands busy when I need to focus.
I discovered that if I need to concentrate on a presentation or a conference call, I am more able to do it if I use my little ones modeling beeswax and make something. Or just twist it around into little tornadoes.
It also helps work out some anxiety and has helped me come up with more than a few creative solutions.
If you’re beginning meditation and have wondered what to do with your hands, modeling beeswax can be a great way to keep them busy while asking your mind to be still.
You can also just sit and model. Feel the texture of the beeswax. Let go of any expectations or judgment. Allow your intuition to guide you.
4. Collage
Remember collages from high school? It was my best friend and my favorite way to decorate binders, furniture, tape covers… everything! As adults, we mostly see collages as a form of vision boarding, but it can be so much more.
Collage offers an opportunity to create a visual representation of your thoughts and emotions. It can be a powerful tool for self-reflection and a therapeutic tool.
You know what to do… collect images, words, and textures that resonate with you, and arrange them. As you glue each piece down, notice how your intuition guides your choices. Be mindful of the paper’s texture and the stickiness of the glue. You don’t need to assign meaning, just find what calls to you.
Get started!
Again, remember, this isn’t about the outcome. You aren’t here to create the next Mona Lisa (or maybe you are). Most of my art (or “art”?) goes straight into the recycle bin. This is about getting creative and enjoying the process.
Mindfulness is about being fully present in the moment, and art has a remarkable ability to get us there. So, grab your supplies and get started. Happy creating!
Btw, I’d love to see what you’ve made – I know it’s beautiful! Reach out to me at hello at raisingslow dot com or tag me on an Instagram post @RaisingSlow and tell me what your favorite creative ways to build presence are. And of course show me!
If you’d like to develop your mindfulness practice, the best way to make it a habit is with a tracker. You can get a free one here.
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