Jun 27 min read

Journey to Mindfulness - Zen Mindfulness Art Therapy Exercise

Today we are going to combine the principles of Zen Philosophy with Art Therapy by offering an exercise that encourages you to express your emotions and insights through creative means.

Provide you with an outline and what you will need to create a piece of Art that reflects your own personal journey towards healing, mindfulness, and well-being. As well as a step-by-step guide on how to start and questions to help you reflect on how this process of creating Art can help you cultivate clarity and balance in your life.

Journey to Mindfulness a Little Background:

Zen mindfulness philosophy is rooted in the concept of being fully present in the moment, without judgment or attachment. It teaches us to let go of distractions and focus on what is happening right now, allowing for a deeper understanding of ourselves and the world around us.

One way to incorporate Zen mindfulness into daily life is through Zen inspired Art Therapy. Creating art can be a meditative practice that allows us to express our thoughts and emotions in a tangible form. By immersing ourselves in the creative process, we can gain insights and clarity on our journey towards healing and living a more meaningful life.

Creating art can be a meditative practice that allows us to express our thoughts and emotions in a tangible form

Journey to Mindfulness isn't always rainbows and roses:

It's important to note that mindfulness does not mean forgetting the past or pretending that things are not difficult in life. This is not a form of "toxic positivity". In fact, a large part of mindfulness is about processing our feelings and emotions so that we can live in the present moment more fully. By acknowledging and accepting our experiences, offering ourselves compassion and forgiveness, we can move towards healing and growth.

Living a mindful life does not mean that you will be free from life's worries and saying "I'm Mindful" just isn't enough.

Living a mindful life does not mean that you will be free from life's worries and saying "I'm Mindful" just isn't enough. There has to be some action behind the phrase. Mindfulness is called a practice for a reason. It is something important to practice at everyday towards grow towards being intentional, mindful about your words and actions, mindful of others, becoming more self-aware and in-turn becoming more aware of the present moment, the universe, and our place in it.

Journey to Mindfulness What it DOES Mean:

But it does mean that if we practice mindfulness, we will become more equip to deal with life's worries and stress.

But it does mean that if we practice mindfulness, we will become more equip to deal with life's worries and stress.

Mindfulness is a wonderful tool for individuals from all walks of life, whether it's for those on their recovery journey from substance use, healing from trauma, improving mental health, providing stress relief, a recovery journey from an illness, a tool for anxiety, and much more. Young, old, or in-between. With mindfulness there is no separation and no admission fee, it is for everyone because it is a personal introspection. Being self-aware, mindful of ourselves our thoughts and actions is an invaluable practice towards fostering balance and overall well-being. And mindful practices in combination with Art can feel rewarding and aid in anyone's healing journey.

Whether you are new to mindfulness or have been on your mindful journey for a long time I hope you find this exercise to be helpful.

Journey to Mindfulness developing an Art Therapy Practice:

I am hopeful to help you on your journey towards mindfulness and well-being, by offering this guided Zen Mindful Art Exercise. This exercise was designed with the intention to provide you with the tools and support needed to explore your inner self through creative expression. Through this process, you may discover new insights, release pent-up emotions, and connect more deeply with yourself and your surroundings.

Remember, mindfulness is not about achieving a certain state of mind, but rather about embracing the present moment with openness and curiosity. By incorporating Zen inspired Art into your practice, you can cultivate a deeper sense of self-awareness and appreciation for the beauty of life.

"Art is the way to the absolute and to the essence of human life. The aim of art is not the one-sided promotion of spirit, soul, and senses, but the opening of all human capacities – thought, feeling, will – to the life rhythm of the world; to all the richness and variety of its possibilities." - Daisaku Ikeda

Journey to Mindfulness Zen Mindful Art Therapy & The Intention; Start Exercise Here:

The intention for today's journey to mindfulness exercise is to express emotions and insights through Art, reflecting your own personal journey towards mindfulness and well-being.

Materials Needed:

- Paper or canvas

- Paints, markers, colored pencils, or any other preferred art supplies

- Brushes

- Water cup

- Towel or paper towels

- Journal or Writing Paper

- Your favorite cup of tea or coffee (whatever your favorite beverage) - Optional

Instructions:

Part 1.

Begin by finding a quiet and comfortable space to work on your creative expression and gather all the supplies we’ve listed.
Once you are ready to begin take a few deep breaths to center yourself and let go of any distractions, preferably for at least 1 minute.
Think about your journey towards mindfulness and well-being. Consider the emotions and insights you have gained along the way. What began you on this journey. Is there anything you feel stuck on or want to build upon?
Sitting quietly and allow these questions to float around in your mind for a few minutes continuing to breathe deeply, meditate on your mindful journey here.

Part 2.

Pay attention to any emotion's feelings, or sensations that may arise.
Without judgement allow yourself to sit and meditate on these feelings for a few moments. Continuing to breathe deeply.
Understand that part of mindfulness is processing through our emotions so that we may be more present in the here and now.
Appreciate the emotions, feelings, or sensations that have arisen and re-center yourself with a few deep breaths, provide yourself with self-compassion as you move onto the next step.
Choose your art supplies and colors that resonate with your feelings and experiences in this moment.

Part 3.

Start by creating a background that reflects your current state of mind. Try using the first color that pops into mind.
Next use colors, shapes, and/or patterns to express your emotions. This can be anything you like stripes, circles, bold lines, swirls, trees, birds, abstract, literally anything that pops into your mind, there is not wrong or right.
As you work on your art piece, focus on the process rather than the end result. Let go of any expectations and allow your creativity to flow freely.
Use different techniques such as painting, drawing, or collage to add layers of meaning to your artwork.
Take breaks if needed. Sip that cup of coffee. Ponder. Put on your favorite music. Anything that provides you comfort and gives you a calm atmosphere.
If you do take a break, remember to center yourself before you start again and continue to breathe deeply to stay connected to the present moment.

Part 4.:

Once you feel satisfied with your creation, take a step back and observe it. Reflect on how it represents your journey towards mindfulness and well-being.
Write down any insights or feelings that arise from the art-making process. Consider how you can apply these learnings to your daily life.
1. For example: did you become frustrated at any point? If yes, why, what happened, and how did you work through this feeling of frustration.
2. For example: did you not know where to start? If yes, how did you overcome this feeling and begin anyway?
Remember that art is a personal and subjective form of expression. There is no right or wrong way to create, so trust in your intuition and let your inner artist guide you.

Reflection Questions (Grab your Journal):

- How did creating this art piece help you express your emotions and insights?

Can you identify any emotions or feelings that came up?
Can you identify any sensations that came up?
How did you use mindfulness during this exercise?

- What colors and shapes did you choose? Do you know why or understand their deeper meaning? (see reference below)

- What aspects of your journey towards mindfulness and well-being did you capture in your artwork?

- How can you bring the mindfulness and creativity of this exercise into other areas of your life?

Journey to Mindfulness Conclusion:

Thank you for taking this artistic journey with us today! We are excited to share this Zen Mindfulness inspired Art Therapy exercise with you. Feel free to adapt this exercise to suit your personal preferences and needs. We are hopeful you enjoyed the process of creating art as a form of self-expression and self-discovery, and we sincerely hope once you complete this exercise that you will share your experience with us!

Journey to Mindfulness Artistic Expression Deeper Meaning Guide:

After creating your Zen Mindful Art piece use this guide to see if it matches any of your feelings towards your mindfulness journey. I suggest not reading this part until you are finished the exercise so that it will not sway your creation.

Color Symbolism:

- Red: Often associated with strong emotions such as love, anger, and compassion.

- Blue: Represents calmness, stability, and trust.

- Yellow: Associated with happiness, energy, and optimism.

- Green: Reflects growth, balance, harmony, and karma.

- Purple: Often associated with luxury, creativity, and spirituality.

- Black: Represents power, sophistication, mystery.

- White: Symbolizes purity, innocence, and simplicity.

- Orange: Reflects energy, warmth, wisdom, and enthusiasm.

Shapes Symbolism:

- Sharp angles and jagged lines: Often associated with energy, tension, and aggression.

- Soft curves and circles: Reflects calmness, harmony, and comfort.

- Triangles: Can symbolize balance and stability, or danger and conflict depending on

orientation.

- Squares and rectangles: Often associated with stability, security, and order.

- Spirals: Reflects growth, transformation, and evolution.

Patterns Symbolism:

- Geometric patterns: Often associated with order, structure, and precision.

- Floral patterns: Can symbolize beauty, femininity, and growth.

- Stripes: Reflects movement, direction, and energy.

- Polka dots: Often associated with playfulness, youthfulness, and happiness.

- Abstract patterns: Can evoke feelings of creativity, uniqueness, and complexity.

Note from the Author:

I hope this message finds you well, at peace, and having a beautiful day.

I want to thank you for reading and participating in this exercise. This is something that I personally have found helpful on my own creative journey towards healing. I would be overjoyed if you choose to share your experiences with me! Leave a comment or drop us an e-mail!

Continue on your healing journey no matter where you are right now you are capable of finding inner peace.

Sending Lovingkindness to all.

AKay

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