Using Art & Creativity to Practice Mindfulness: Something We Can All Do!
Guest Blog: Written by Mark Ratcliffe, from Mark J Ratcliffe Art: Abstract Artist, Creator and Well-being Practitioner.
What is Mindfulness?
There are many ways to practice mindfulness, but what does that really mean? You will find many interpretations and examples of mindfulness practice within the wellbeing community, but for me, I like to define this as being in the present moment without judgement or expectation. It’s about being in the moment of now, switching off your autopilot and not thinking about what happened a moment a go or what might happen later on. It’s acknowledging your feelings, thoughts and emotions and setting them to one side whilst you dedicate some time just for you.
Bringing Creativity to Mindfulness
To practice Mindfulness, I love to inject art and creativity exercises into this practice. It’s fun, it helps you let go of any tension and can really help ground you in the present moment. You don’t have to be good at art or be an artist to enjoy art and creativity. It’s open to everyone no matter what your skills and abilities. And with the exercises I do, there are minimal “rules” as I like to create an experience of freedom, letting go of expectation and allowing yourself to just be and feel in the present moment.
In this blog, I wanted to share what I’ve been doing recently within the community I live. I have also written and published an online course that goes into more depth about mindfulness; using a range of guided and non-guided exercises as well as touching upon emotions and the use of colour. But my focus today is to share with you what I’ve been doing in some of my workshops and I’d love for you to try this too! Let me know how you get on.
It’s easy isn’t it to completely forget to stop, pause and take a moment for yourself? I can relate. The world is busy and I’m sure most of us have such busy schedules we are surprised by how quickly time can pass us by. We operate sometimes on autopilot and have a list of tasks to work through, we multitask, deliver what is expected, and then add to our lists more tasks without much thought for a break or some time out.
Attending workshops either in person or online can be fun. An opportunity to meet new people. A time to try something new. Art and creativity can form a basis of many mediums including paints, ceramics, charcoal, paper crafts, photography, baking to name but a few. But I know from experience that we sometimes “don’t have time” and don’t truly think about allowing some time for ourselves.
I have been delivering some workshops recently where we use paints (acrylics/poster paint) and a few tools like paint brushes, palette knives, balloons etc to really feel and be in the present moment. Tapping into our senses as we paint and create, focusing on the task in hand without worrying about what the end result will be (however, each person has unintentionally created a beautiful piece of abstract art that they can relate to and be proud of). And that’s the beauty of art and creativity. To just really feel the materials you’re using and be free to do what you want.
A Creative Mindful Activity to Practice
Let me take you through a brief exercise now. If you can, have a piece of paper, some paints, a paint brush, a palette knife or similar and a balloon. Allow a minimum of 10 minutes; but time allocation is up to you that fits your schedule. I’d recommend at least 30 minutes.
Choose a couple of colours you’d like to work with.
Take each tool in turn, one by one and spend a few minutes using each tool. For example, start with the paint brush and take some paint and really feel the paint as you use your brush on your paper. Repeat that process but each time using a different tool and/or colour. For the palette knife or similar, how does it feel. When you blow the balloon up, look at the textures being created using air to paint.
When you paint, really feel the paint. Feel the tool you are using. Look at the textures or shapes you’re creating. Listen to the sounds you’re creating with each tool you use.
Step back and reflect on what you have done; remember the feeling of each tool you use and how different each one felt?
When I’ve done this exercise with people who either attend my workshops or take my course they are always surprised at how much they enjoyed it. They didn’t expect to be able to let go and really be in the moment. They really felt the benefits of being able to relax, unwind, create without judgement. I hope if you try it you experience the same and see some benefits for yourself.
Whether you use paints or other mediums, injecting art and creativity can have some amazing benefits when practicing mindfulness. The same principles apply, immerse yourself in the present moment, carry no judgement and just be. Tapping into your senses, and just having fun can really help relax and unwind the mind, the body and the spirit – and you can do it in a fun way using arts and crafts that maybe, just maybe, help you to discover a new hobby too.
Mark Ratcliffe is a certified meditation coach and has a diploma in mental health first aid and Art Therapy. Mark is an abstract artist and creator based in the North of England, United Kingdom. Mark has his own channel on YouTube under the name of Mark J Ratcliffe Art where he creates free tutorials on fluid art.
Mark draws a lot of his inspiration from his Art from the places he visits, nature and the people that he meets along the way. Mark says “abstract art is subjective and the one thing I really enjoy is when people look at a piece of art and see different things; we are all unique individuals and our interpretation reflects that”.
If you're interested in finding out more, Mark has created a course online and it can be found here: www.smartartcourses.com/art-for-mindfulness
The course explores Mindfulness using art and creativity techniques. It’s self paced and can be accessed online to fit your own schedule. It includes guided and non-guided exercises that you can adapt to suit your ability, 50+ Guided and Non-Guided Exercises to help you inject art into mindfulness practice and a range of reference sheets and worksheets to help you approach the exercises. Mark also explore emotions and colour meanings and so much more!
Mark is living proof that practicing Mindfulness is valuable. It has improved his own well being and his course was created to bring those same benefits to everyone interested in giving it a try. Art for Mindfulness can be used to decompress from a busy day and this practice has helped Mark manage his own stress and find a balance in his life, both personally and professionally.
“For me, Mindfulness goes beyond the expectation to clear the mind; in reality we can’t just clear our mind from thoughts, feelings and emotions. I wanted to develop creative exercises that explore Art on a different level whilst practicing Mindfulness. We don’t have to be good at art, or drawing, or even be an artist to tap into our creative side. We just need to learn how to pause, switch off our autopilot, and take time for ourselves mindfully and creatively”.
For Pause & Breathe members Mark has created a coupon code that provides $30USD OFF course price using coupon code: PAUSE30 at checkout.
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