Have you read the book Your Brain on Art by Susan Magsamen and Ivy Ross? While it’s not a light read, the positive impact of art on our well being is clear. According to this book, there is increasing evidence that both making (and viewing) art improves physical and mental health.
The benefits appear to have no correlation to skill or the quality of the finished result either. From beginners with colouring books through to painting professionally, there are benefits to be had.
What does it mean to be mindful in art?
While art making doesn’t have to be “mindful” to be beneficial, this approach really gets to the core of how we can use art to improve our health.
Mindfulness practice helps us develop full awareness and acknowledgement of the present moment. Sometimes referred to as meditation, it has a reputation for being beneficial but hard to achieve and stick to. With art tools, the benefits of a mindfulness practice can be accessible.
Mindful art aims to focus the mind on our process to strengthen attention and calm the mind and body. The art making is engaged and intuitive and gives us a focus to come back to. Whenever our mind wanders to the past or the future, we learn to notice and come back to the art.
We keep doing this as much as we need to and know that this is a part of a mindful art practice.
Methods also might include breathing techniques or drawing exercises that improve our ability to be in the present. It’s all about the process and expression, not the result or level of skill involved.
Using mindfulness to move past fear and perfectionism
There is an opportunity here to face any perfectionist tendencies and anxieties we feel about our art.
To focus on process and not results can be hard, especially if you rely on selling your work. We are often encouraged, particularly on social media, to produce and share a stream of beautifully refined results. What we produce is seen as more important than how we create, improve or how we feel when we make our art.
With a mindful practice it is important to step back from the results and pay attention to the time spent creating.
How to include mindful art techniques
Adding a meditative practice using art tools can be very enjoyable. It doesn’t mean we have to take out self expression or creativity from the process. We don’t replace our regular art practice either.
There are specific techniques that can be used such as drawing exercises but these are not necessary. You might want to start a new sketchbook but very basic supplies are enough.
Meditative practices often involve breathing techniques or a focal point of attention. In mindful art, the art process becomes the centre of our attention, in the moment.
This process could be a drawing exercise or developing a process that allows for intuition or mistakes. Either way, the focus switches from results to the process of creation.
If this feels uncomfortable or it’s a long time since you created art in this way, give yourself some grace as you try this. Remember mindful art is about using the tools to engage your mind and body in the present moment.
It is also a practice, not a one time task. Find a method or technique that works for you and do it regularly, even if it’s just for a short time.
Mindful Art Therapy Techniques
Personally I don’t believe that you need specific tools or materials to work with so find what works for you. This might not be what you usually use.
Mindful art might mean collage or just a pencil. Going back to basic tools can be a simple way to reduce your process down, reduce decision making and engage your mind and body in making marks.
You can find some ideas for exercises in mindful art in the links below.
- Choose from 5 artist led activities from the National Portrait Gallery.
- Lifeology has some fun exercises suitable for all levels and students.
- The National Gallery of Art encourages experimentation.
- Neurographic art is an interesting therapeutic drawing practice.
Tips for connecting with a mindful art practice
There are things you can keep in mind to get the most from this.
Remember the aim of mindful art is to improve your wellbeing by practicing being in the present with your art process. Initially you will be distracted often and find your mind wandering. Just keep bringing your attention back to the art process, to the present. This refocusing is the mindful practice and it doesn’t mean you are doing badly. With practice you will find your mind wanders less and your attention improves.
- Set your intentions before you start so you can let go of any expectation to produce perfect results.
- Express yourself, work intuitively and remember you don’t have to share what you create.
- Acknowledge your feelings and thoughts as you work but avoid dwelling on them and come back to the moment.
- Try sound. Some people find a mindful practice easier with background noise such as waves, ambient noise or instrumental music for example. If you find silence too uncomfortable, then explore some background sounds to aid you.
- Know that it gets easier.
Cultivating a lifelong mindful art practice
Using a mindful approach can enrich your creative process and is useful for artists at all levels and of all styles and interests. But the benefits to mind and body are increasingly clear, so it’s worth investing in a mindful practice regularly.
Give yourself time to practice, start small and be patient with yourself. You might want to try different techniques until you find something that suits you. There is no right or wrong technique, but you might need to try things until you find the way that really allows you to completely fall into the process.
Allow the benefits of mindful art to build slowly and take note of any changes you notice in your mood or health as you adjust to a new way.
If you are finding it hard to stay present because your mind keeps wandering, that’s ok. Keep practicing.
[Photo by Kelly Sikkema on Unsplash]
