How to practise mindful drawing

Words & images by Harriet Adkin

When you think of mindfulness, what do you think of? What is the first thing that appears in your mind? 

It might be yoga or meditation; breath work or going on a nature walk. These are all ways of practising mindfulness, but have you ever tried drawing? And yes, doodling counts!

Often, anything art related can be a bit daunting for those who don’t practise art in their everyday life. But the great thing about mindful drawing is that it isn’t asking you to be “good” at it. It isn’t about creating a framed masterpiece at the end. All it is asking is for you to be present in the process and to enjoy the journey. So, let’s begin.

Get comfortable

Mindfulness is about finding your calm, your centre. Therefore, it helps if you’re comfortable. Start with some deep breaths to ground yourself. Close your eyes and breathe in for 5 seconds then breathe out for 5, then increase this to 8 seconds.

If any thoughts come in (which they will and that’s ok), simply acknowledge them, like clouds in a blue sky and let them pass by. 

Tune in

Being mindful means letting go of judgement, especially towards yourself. It’s time to let go of any stories you tell yourself about not being creative. The goal of mindful drawing is to be present in the process, rather than focusing on the outcome.

• Make space for emotions: how are you feeling in this moment?

• Become aware of your environment: what can you hear, smell, feel?

• When thoughts and emotions come in, acknowledge them and then let them go

• Be gentle and be proud of yourself for trying something new

Once you feel calm, grab some paper and a pen or pencil and something to lean on.

Make marks 

By focusing our attention on the pen we are holding, the marks we are making, we are in the present. Here are two simple exercises you can try today. 

Exercise 1: Circles

Start by drawing circles on your page, these can be different in shape and size but each time you draw a circle you have to close it. If you’d like to take this a step further, you can follow your breath. As you naturally inhale, start drawing the circle, and as you exhale start to close the circle – try not to force your breath. 

As you start to fill your page with circles, notice how the pen feels between your fingers. Notice how it feels and sounds as the pen marks the paper. Be aware of every action you are taking. 

Exercise 2: Objects

Find a plant or an object near to you.

• Observe its shape and form

• Look at the way light hits it, are there shadows?

• Notice any marks, lines and texture

Spend at least 10 minutes drawing what you see, let your eyes flit from the object back to your page. Relax your hand, let go of any expectation on the final outcome, and refrain from grabbing a rubber!

These are two simple mindful drawing exercises you can do, at any time of day, for as long as you have time for - all you need is something to draw on and something to draw with! I hope they help you feel present, centred and calm, you deserve to give this time to yourself.

Harriet Adkin is a London based sustainable artist specialising in nature illustration. She seeks to show the beauty, intricacy and resilience of nature and it's necessity; believing that when we connect with the earth, we can truly heal and grow. Find her at www.harrietadkin.com. 

Simple moments to comfort and nourish: tips on how to take care of yourself

We all know how the turmoil of the world can overwhelm us. Current society obliges us to rush our pace and beloved activities are sacrificed. The sensitive members of society, who are mostly creatives and dreamers, tend to absorb such emotions, often leading to anxiety. Therefore, it is crucial to cultivate simple moments of self-care. Not only do they benefits us, but also the people we surround ourselves with. There are numerous practices and rituals that we can integrate into our daily life to maintain our general well-being.

My favourite moments to ease and nurture my soul are small, but intentional. They help me strengthen my creativity and well-being and are easy to organise. I want to share a few with you today and hope you can incorporate them into your routine, if they aren’t already. These suggestions will reduce the stress you may have.  

Cook Your Food  

We cook less and less due to deadlines and the general hustle and bustle of modern life. Instead we choose fast food or pre-made meals. These meals however, are not healthy, and are mostly devoid of the right calories and nutrients we really need. Consider cooking a meal, even just something basic. Many people actually find cooking therapeutic and that it can give a sense of achievement.

Eat Breakfast without Thinking about Chores  

Breakfast is the most important meal of the day but it can be so much more than just a “good thing to do”. Try to focus on the experience, taking in the aromas, flavours, and textures. Do not rush through it. Enjoy the magic of morning whilst your brain wakes up slowly. You will be more prepared to face your tasks throughout the day.

Go for a Walk  

Fresh air does wonders for both mind and body. Go for a walk around a park or garden, paying special attention to your breath, and try to release the nervousness that is consuming you. By deeply and calmly inhaling and exhaling, refreshment will fill your lungs and you will feel revitalised.

Learn to Say No  

Various people struggle to set boundaries. The inability to say no comes from a fear of being disliked or rejected. It is however imperative to do so in order to avoid feelings of anger, as well as sorrow. Remember that those who truly value you will not like you any less because of it.

Light a Scented Candle  

Candles provide a cosy atmosphere and can be calming. Try lighting a scented candle, sit cross-legged, and close your eyes. Visualise a colour that brings you peace and dive into it until your thoughts are silent. Stay in this state of mind for some minutes and enjoy the peace and quiet.

Revisit an Old Project  

Is there a project you love dearly but feel has been in the drawer for too long? Perhaps it is embroidery, a novel, or a painting. Give your devotion to it one evening and continue your piece. You deserve to fulfil your wishes and will be surprised how quickly the passion for the project will return once started.

Unplug  

Turn off the electronic devices and put them away. Snuggle under a blanket and sit by the window. Observe the sky. Notice the gentle movements of the clouds. Find the moon and name the constellations.

Write Something You Are Grateful For  

Pull your journal from the desk and write a poem or sentence dedicated to something you are thankful for. Is it a person, a place or perhaps a season? Let your heart pour onto the page. Your sentiments need to be expressed.

We are pressured to be productive at all times, but this is neither healthy nor realistic.  Do not feel guilty or selfish when you set aside hours for yourself. You and your bliss matter. Self-care, amongst other things, helps avoid angst, burnout and depression. Not only that, but it contributes to better concentration, energy, and happiness. 

Images& words: Raquel Dionísio Abrantes

Raquel Dionísio Abrantes is a writer from Portugal. She has a Bachelor's Degree and Master’s Degree in Cinema from Universidade da Beira Interior. Raquel gave a Master Class in Writing of Scripts about Narrative Structure. Her writing has been published by Write or Die Tribe, Better Than Starbucks, New Hand Lab, The Fictional Café, and Black Flowers, among others. She writes for Read Poetry and O Cipreste. More about her work can be found on Instagram, @woodland.poem.