Mindfulness and creativity have recently come to the forefront of educational and therapeutic interest, despite their relationship not yet being extensively investigated. Mindfulness is generally defined as a state of nonjudgmental, moment-to-moment awareness of feelings, thoughts, and bodily sensations that may arise. Although it is a basic human ability that we all share, reaching this mental state usually requires effort at first and this skill can be developed and improved through regular meditation. For many of us, who are convinced about the benefits of sitting meditation, it is a challenge, when it takes to a daily discipline. This may be the main reason, why there are so many attempts to integrate creative activity into mindfulness practice.
One of such methods ist «Slow drawing» proposed by art therapist Amy Maricle, the founder of Mindful Art Studio and the author of a beautiful book «Draw yourself calm». Even though I have already been practicing Zentangle for couple of years and I am therefore familiar with the integration of mindfulness elements into creativity, I was surprised to find in Amy`s approach new elements. Her method immediately appealed to me by its simplicity and beauty.
I have been practicing slow drawing once a week during Amy`s free Zoom classes for last months, as well as on my own, with occasional help of her tutorials. Her «Slow drawing» method invited me to focus much more on the drawing process and different sensations, which occur, when I am drawing, then on the final result. The easy way to reach this, was just to fallow easy, repetitiv patterns and draw lines in very slow and gentle rhythm. – Even though it felt uncommon in the beginning, this was the way to deep relaxation and it helped me to let go my common need to perform. Drawing small, repetitive shapes in the rhythm of breathing slowed my thoughts and calmed my emotions down. I suddenly forgot the wish to make great art and found myself surprisingly pleased with the results!
One of the slow drawing patterns proposed by Amy Maricle is the «Exhale Pattern», inspired by the plumes of dandelion. This patterns is particularly suitable to focus on breathing. On each exhale you draw a line, and on each inhale, you draw a dot. Drawing with a feather pen offers – according to my own experience – additional anchor for your attention and helps to coordinate drawing and breathing. The exercise results soon in deep relaxation.
Looking for inspiration in nature is for me one of the strongest revelation, I have won from mindful art. Taking walks and spending time in the mountains or at the seaside have always been for me essential mindful moments. Now I look even more conscious for details, patterns and colors around me and use them as starting point for my drawings. Even though I have regularly tried to capture interesting landscapes on my travels and hikes before, I recognize now, that the aim to make realistic drawing was very demanding and sometimes more stressful, then enjoyable. The mindful art approach allows me to observe and get fascinated by the regularity and variety of patterns, which occur in nature and to capture them with simple strokes in relaxed manner. «Nature offers us never-ending opportunities to marvel, to study, to feel. Nature creates unnecessarily beautiful objects on every scale, from microscope plankton to soaring mountain ranges. Let’s take nature up on its offer of inspiration.» – says Amy Maricle in her book. I must say that my drawing sessions during weekly walks in the woods and mountains became much more fun, since I fallow her advice!
Slow drawing does not require any special materials – just a pen and paper. However having some special supplies at hand can increase our sense of pleasure and success, as it offers more variety of expression. According to the Amy`s advices I put together an everyday set, which is so light, that it can be taken everywhere; it consists of precut squares of paper 7 cm x 7 cm, small Van Gogh Aquarell set, brush with water container and three different fineliners. This set has enough place in even the smallest backpack and allows me to use the time of waiting for a train or a 15 minutes break during an exhausting hike to capture some organic patterns. The more precious Rembrand aquarelle paints and professional brushes are preserved for quiet moment at home, when I recollect the impressions from my journeys. While drawing and painting I have the chance to experience once again the benefits of landscapes and nature.
