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15 Easy Mindful Art Journaling Ideas for Beginners | Self Art Therapy Exercises
Have you ever experienced feeling less stressed after mindful art activities or journaling?
Today, I’ll be sharing 15 Art Therapy Exercises and easy Mindful Art Journaling Ideas for beginners. These art journaling ideas are a combination of Art Therapy Activities and prompts from an Art Therapy group I attend, as well as some favorite Mindful Art Activities I teach. Some of the art journaling ideas shared include: Mindful Mandalas, Meditative Watercolor Doodling, Expressive Arts Exercises, Meditative Art, and Art Journaling, etc.
Many of these prompts are very simple (and open to interpretation), so it gives you permission to create and express yourself freely. I hope they inspire your own art journaling practice whether you’re in your mindful art studio, at home, or on the go.
15 easy Mindful Art journaling prompts (and self art therapy exercises):
Drawing the Breath Meditation exercise
Where do you feel stuck?
Where do you get your strength?
Growth
Treasure
Possibilities
What are your values?
8. Meditative Watercolor Doodling exercise
9. Gratitude
10. Choose a letter from the alphabet to make your intuitive marks
11. Choose a part of your body to feel into and inspire your art making
12. Reflect and Express your Year exercise
13. Transitions
14. Transformation
15. For more details, Watch the Full Video Below (including examples of each self art therapy exercise and prompts, art making tips, and art material recommendations).
FREE
MINDFUL ART WORKBOOK HERE
This 10-page workbook includes 8 common ways we get creatively blocked, 8 creative tips and solutions, and more mindful art journaling prompts to help you stress less and create more.
learn more and join our online mindful art classes here
MINDFUL ART ACTIVITIES VIDEOS:
- Draw the Breath Meditation Video
- Draw Simple Mindful Mandalas E-Course
- Mindful Art Activities Playlist
MINDFUL ART workshops online:
- Mindful Mandalas for Relaxation here
- More Classes & Teacher Trainings Online here
LIST OF RECOMMENDED MINDFUL ART SUPPLIES:
Arches Watercolor Paper Block, 9x12
Mungyo Professional Water Colors Set (24 Colors)
Watercolor Paint Brushes Squirrel Hair Professional 4Pcs:
Micron Ink Pen Set, Ass't 6CT Set
DISCLAIMER:
The Art Therapy Exercise prompts and Mindful Art Activities shared here may seem similar to a self art therapy session, but doing these mindful art actvities is not the same as Art Therapy. You may want to work with a professional Art Therapist for support. Some links included in this description might be affiliate links. If you purchase a product or service with these links, I may receive a small commission at no additional cost to you! Thank you for supporting MindfulCreativeMuse.com, so I can continue to provide you with free content each week!
Drawing the Breath Meditation | A Simple Mindful Art Activity to Destress
“Drawing the Breath Meditation” is a simple Mindful Art Activity to help you destress.
It can be done in as little as a few minutes, you don’t need a lot of art supplies (a paper and pen works wonders!), and this Mindfulness Drawing Meditation is great for beginners.
Benefits of mindful drawing exercises:
This Mindfulness Meditation Art exercise helps you to quickly shift your awareness to your breath and the present moment. Many people find the slow mark making with attention on the breath and thoughts (without judgment) helps them to relax and destress. This Drawing Meditation can sometimes feel more accessible vs. trying to meditate and “sit on a cushion.” It can be fun to watch your breath and see what marks are created as a result!
watch drawing the breath meditation art tutorial on youtube here
FREE
MINDFUL ART WORKBOOK HERE
Download your free Mindful Art digital workbook, including mindful art journaling prompts, and more to help you destress and creatively express yourself.
Also, in the guided Mindfulness Meditation video above, I share a simple 5 minute Art Tutorial to walk you through this process. This is a great Mindful Art Activity to do at home when you’re bored or stressed. Below are a few written steps you can follow along with as well.
5 Minute Mindful Art Activity | Simple steps to Drawing the Breath:
You may want to set a timer or allow your Drawing Meditation to naturally come to a close. You may want to note how you feel both before and after your Drawing Meditation. You may want to date your drawing or make a few notes about your experience. It can interesting to do this Drawing Meditation, or other 5 minute Mindful Art Activities in your Art Journal daily, weekly, or as you need some creative self-care.
Begin by drawing awareness to your breath with your pen placed in the center of the left-side of your journal (please see video).
On your inhalation, draw a line moving upwards. As your breath naturally pauses at the top of your breath, allow your mark to gently curve before drawing a downward line along with your exhalation. Repeat this process.
Following your breath, allow your marks to rise with your inhalation and fall with your exhalation. As you Draw Your Breath, simply notice any thoughts that may arise without judgment. Return your awareness back to your breath, and as best you can, simply trace your breath with the lines you’re drawing.
Recommended Minimal Art Journal Supplies:
You don't need a lot of art supplies to do this simple Mindful Art Activity! I have some of my favorite Minimalist inspired Art Journal Supplies listed below.
Minimalist Art Supplies:
Mixed Media Art Journal: https://amzn.to/2KQ4nf7
Micron Pens: https://amzn.to/3e7c9Of
Sharpies: https://amzn.to/2VZMVK4
For more guided Mindful Art Activities to destress, please join our:
5 minute Mindful Art Activities and Nature E-Course: https://learn.mindfulcreativemuse.com/5-minute-mindful-art-activities-and-nature
5 minute Mindful Art Experiments E-Course: https://learn.mindfulcreativemuse.com/thirty-5-min-mindful-art-experiments
See more Online Mindful Art Offerings: https://mindfulcreativemuse.com/online-store
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DISCLAIMER: Some links included in this description might be affiliate links. If you purchase a product or service with these links, I may receive a small commission at no additional cost to you! Thank you for supporting MindfulCreativeMuse.com, so I can continue to provide you with free content each week! Also, Mindful Art Activities are not Art Therapy Activities. You may want to explore Art Therapy with a professional for additional support.
Feeling overwhelmed? De-stress with a BodyScan Meditation and Mindful Drawing Activity
Have you ever felt overwhelmed with emotions, or anxiety, or stress? You’re not alone.
Today, while receiving challenging news, I noticed feeling flooded and overwhelmed. After taking a few breaths, I turned towards one of my favorite, simple Mindful Art activities.
BodyScan Meditation and Mindful Drawing:
For me, this bodyscan meditation and drawing exercise helps me feel, acknowledge, and express held tensions and emotions in my body. Similar to SoulCollage® (which I shared in my last Mindful Art Blog here), a bodyscan drawing practice offers a creative way to visually express things that may be challenging to express in words. It’s an active meditation that allows us to make creative marks to represent how we’re feeling in our body.
This simple Expressive Art and Mindfulness exercise can be as short as a 5 minutes or 1 hour. I enjoy lying down for the bodyscan (although it can be done sitting as well). Please ensure you're comfortable and have paper and art materials near you (such as colored pencils, markers, crayons, etc).
BodyScan Guided Meditation for Anxiety:
This Grounding BodyScan Meditation Exercise below can be done before starting the BodyScan Drawing:
I begin with eyes closed or a soft gaze. Drawing my awareness to all of the places where my body makes contact with the ground, I notice the quality of my breath. Aware of the weight of my feet or heels resting on the floor, I remind myself I am supported and held. At my own pace, I begin drawing my awareness up through my body - heels, calves, thighs, buttocks, belly, low back, chest, upper back, arms, wrists, hands, base of the head, forehead, the space between the eyebrows, jaw, etc. Noticing any sensations I feel along the way; such as tingling, warmth, coolness, tightness, pain, holding, etc. Allowing any colors, textures, words, or descriptions about these sensations to come into my awareness. I follow the sensations and notice how they change - allowing my experience to move and shift. Drawing my awareness back to my breath, I take three deep inhalations and exhalations and return my awareness back to the room, the ground, and my surroundings.
When I feel ready, I gently allow marks, colors, and words to fill my bodyscan drawing page. If you enjoy journaling, writing about your experience afterwards can also be a lovely self-care practice.
For more Mindful Art Activities and to hear about our upcoming free Online Mindful Art Retreats, feel free to sign-up for our monthly newsletters here. These Mindful Expressive Art and Mindfulness Activities are easy to do in your studio at home (or anywhere you have access to your journal and some drawing supplies).
Unlocking Creativity: Mindful Art Activities with Mindful Creative Muse
Welcome, Creative Friends! Today marks an exciting new chapter for our community, including a deeper dive into the world of mindfulness with the vibrant world of expressive arts, art journaling, watercolor painting, and more. Mindful Creative Muse is proud to introduce our latest project: a series of YouTube videos focused on expressive arts, mindfulness, art journaling, watercolor doodles, and more. This unique fusion is designed to unlock your creativity and enhance your well-being, no matter where you are.
Embrace Mindfulness and Creative art
In our fast-paced world, finding moments of peace and creativity can be a challenge. That's where our Mindful Art and Journaling Activities come in. Through our carefully crafted online exercises, you'll discover new ways to connect with yourself and express your emotions. Whether you're a seasoned artist or someone looking to explore your creative side, our art as meditation activities are tailored to suit all levels.
Creative Self-Care On-the-Go
The beauty of mindful art and journaling is that they can be practiced anywhere, making them perfect for those who are always on the move. Our Mindful Art Activities and Online Exercises for adults are not just about creating art; they're about crafting a space for yourself to relax, reflect, and rejuvenate. Whether you're at home, traveling, or in your personal art studio, these practices serve as a gentle reminder to take care of your mind and body.
Join Our mindful art Community on YouTube
Dive deeper into the world of mindful art by checking out Mindful Creative Muse’s new YouTube Channel and subscribing! Here, you'll find a treasure trove of resources to inspire your next mindful art or journaling project. From beginner-friendly tutorials to more advanced techniques, our channel is a space for you to explore the endless possibilities of creativity.
subscribe to our youtube channel
Subscribe to stay updated with our latest videos, and don't hesitate to like and comment with any questions or suggestions. Your feedback is invaluable to us, and we're eager to learn what topics or activities you'd like to see featured.
As we go on this mindful art journey together, I'm reminded of the power of art and mindfulness to transform our lives. The Mindful Art and Journaling Activities we share are more than just exercises; they're a pathway to discovering your inner peace and unlocking your creative potential. So grab your art supplies and join us in creating a mindful, creative life.
Creatively Blocked? 5 Steps to Tap into your Creative Muse:
In 2005, during my first semester at a graduate Studio Arts program in Firenze, Italy, I found myself creatively blocked. I'd paint one small stroke, then stand back and evaluate. I'd make another small, timid stroke and stand back. I was practically begging for permission from some divine force to step in and ALLOW me to actually create. I was stuck. Can you relate?
Have you ever felt creatively stuck?
does your inner critic limit your creativity?
Maybe you're feeling that now (and that's okay!). Keep reading as this was written especially for you, my creative kindred spirit! ...
I still showed up to my canvas with a paintbrush in hand, because I was in a school program with a schedule and deadlines (or I may have given up for a while). My Inner Critic had taken over, and I had allowed my inner creative voice to be quieted. Squelched. Silenced.
My professor at the time kept pressuring me to "strike while the iron was hot." I didn't have a good understanding of this concept, so I internalized her statement as shame that I wasn't producing enough work. Enough good work.
Thankfully, I flew home to the US during our holiday break for some much needed rest, relaxation, and connecting with my friends and family who I missed dearly. When I returned to my art studio after my trip, I had found my fire again. I started creating vastly different work than anything I had created before. I switched from oil paints to spray paint. From small canvases to mural-sized loose canvas nailed onto the wall. The materials felt freeing, and so I was free to work.
I was able to create because I had quieted my Inner Critic. I had reconnected to myself and a supportive community. I had given myself time to rest and de-stress. Because I was trying something completely new, I felt inspired and gave myself permission to play and experiment.
If you're struggling with feeling creatively blocked, I hope these 5 Steps to Tap into your Creative Muse serve as a reminder and inspiration for you.
Be Patient with yourself and do simple mindful art exercises:
I didn't realize that for me my rhythm of creating (and inspiration!) ebbed and flowed. It wasn't static or steady. I was sometimes in a flow state and sometimes I felt stuck. Sometimes my thoughts were brewing and incubating work that would come to fruition minutes, moments, or months later. Capturing my ideas down in a notebook or on my phone was a way of fueling the fire and noticing my desires to create. Exploring simple, fun and quick art exercises also helped free up my creativity. I'll be sharing more simple Mindful Art exercises here soon!Show up and let go of expectations:
"Strike while the iron is hot" meant to continue to show up and do the work. To not silence the Inner Critic, but be with it. To show up and let go of: the expectations, the judgment, the harsh criticism, and perfectionism. It meant to playfully be curious to the unfolding of mark making and words and images and trusting in the process. What I also learned about showing up, is that once I arrived and was in a good "flow," I often felt better and didn't want to stop creating. When your Inner Critic is beating you up, you're in a heightened state of arousal and it's not possible to be in a creative flow state. I'll be sharing practices to help you Embrace your Inner Critic, calm and sooth feelings of anxiety or worry, be in a Flow state, and let go of expectations.Make time for your unique Creative Self-Care needs:
For me, I needed a balanced life. I needed a support system and space. I needed to create and share the work, and I needed to create for only me. I was a walking contradiction, and that's beautiful, because humans are complex and so is life. Art is a mirror for all of these complexities, contradictions, frustrations, and joys. While you may have different needs, I think it's so important to dive into and discover what you find supportive. What does Creative Self-Care look and feel like for you? I'll be sharing more tips and suggestions in my blog about this soon!Creativity is Sacred. Trust the Process:
Art was sacred time for me. Something to be cherished. Something to be grateful for. Something to be celebrated and shared. Something to be discovered. Something that was continually changing as I was continually changing. Something that couldn't 100% be explained or put into words. Sometimes you have to trust the process, and allow what wants to unfold or bubble up to surprise you.Embrace your Inner Critic:
I am my own worst critic. My inner critic didn't need to be abandoned or quieted - it needed to be heard, held, comforted, supported, and appreciated. It needed to know: "YES I hear you, thank you for having my back, I know you're scared, but I've got this." I'll be sharing some tips and techniques to Uncover your Inner Critic's Voice, how to Embrace your Inner Critic, and how to use simple, mindful self-compassion practices so you can move forward!
That's Creativity for you.
It's simple. Accessible to us all...
We have to be willing to listen to our Creative Muse. To create the space for us to remember and tap into it. To be curious. Most of all, we have to be non-judgmental so we're free to create and play.
I suppose that's why I see Creativity and Mindfulness as always connected, because if you show up to create with a huge inner critic you'll be not only miserable in the process, you'll block the true inner muse and creativity and the moments where we "collaborate with chance" from happening.
Mindful art activities and self-compassion practices can help see, hear and acknowledge your Inner Critic while nurturing your heart's desires and Creative Muse. I find these expressive art activities so nurturing, and I'm excited to share them so you can step more fully into the beautiful creative being that you are... until next time, Happy Creating!
3 KEYS FOR CREATIVITY AND FLOW STATES
Do you feel more creative when in a "flow state"?
Do you have an inner critic or voice saying "I'm not creative" or "I'm not good enough"?
Explore 3 key things about creativity and being in a "flow state" below...
When I was attending graduate art school in 2005, I fell into a bit of a creative slump. One of my Art Professors at the time encouraged me to "strike while the iron is hot."
I remember her telling all of the artists in our graduate art program that we needed to consistently create artwork and produce something every day to ensure our creative juices kept flowing. While I know her intentions were good (and she was speaking from what worked well for her), I found her firm words triggered feelings of shame in me.
My inner child felt like it wasn't good enough. I tried as hard as I could to produce "work"; to churn out amazingly creative pieces and to deeply connect with the "muse" in my life. However, the love affair with my muse was seemingly absent. Quiet. Still.
My professors words stuck with me for years (especially when I found myself in a similar "dry spell" creatively). Strike while the iron is hot. What iron am I supposed to be striking? Why did it run cold in the first place? I'm a failure as an artist, I thought. I'm not creative, I thought. However, after years of experiencing this cyclical dance of creating, I began to notice:
my creative process came in waves; it ebbed and flowed.
Similar to everything in nature, my creative output appeared to have it's own seasons. When I wasn't doing something creative, my thoughts and creative juices were incubating. It reminds me of trees in the winter. Upon first glance, trees may seem barren and frozen, however beneath the surface they are soaking up nutrients that will help them grow, expand, and flourish when the sun comes out and the timing is right.
Maybe you've experience similar seasons of creating in your life? Maybe you have the same inner critic and voice saying "I'm not creative" or "I'm not good enough." I believe:
Everyone is creative in their own way
Everyone has a different process of expressing their creativity
Creativity is healing and fundamental to our self-care and well-being
So what does creativity mean to you? How are you creative in your life?
Creativity is defined as "the ability to make new things or think of new ideas." Creativity isn't always equated to artwork, and instead Creativity = Innovation. Process. Ideas. Expression. Thinking of creativity in this way, you may find it easier to recognize ways you think of new ideas, express yourself, or give back to the world. For one person, creativity may look like painting, drawing, writing, collage, photography, or dance; for others, creativity may look like gardening, hiking, working on cars or home repair; and for others it may also look like solving math problems, creating software apps, sharing new ideas at a work meeting, solving a problem in a different way and sharing the results with your peers.
Creativity comes in a variety of shapes and forms, however one thing is common:
Creativity is often linked to being in a Flow State: an "optimal state of consciousness where we feel our best and perform our best.” Psychology Today wrote an interesting article about the connection between Creativity and Flow states here. When we're expressing ourselves creatively, we are often in a Flow State, and this state feels so effortless that we may not give our efforts enough credit. Flow States enhance our creativity, because we're in an altered state of consciousness. Our breath is deepened. Our focus is precise and clear. Time passes quickly, and it's easy for us to lose ourselves in the moment.
So how can we enhance our likelihood of being in a Flow State and enhancing our Creativity? I'm glad you asked. There are many ways we can enter into this flow state, and I'll share 5 of my favorite top tips to help you tap into your creative spirit in my next Blog. Be sure to subscribe below!
I hope this has sparked ideas for you regarding what creativity means in your life, and please know if you're in a season of rest that you're exactly where you need to be! If you'd like to tap into your creative spirit, connect in a flow state, and share in a non-judgmental space, I hope you'll join us for one of our upcoming Art and Yoga Workshops or online expressive arts and mindfulness e-courses.
If you want to be the first to receive our expressive arts inspirations and exercises, art and yoga schedule, self-care tips, and updates through our newsletter and blog, sign-up here:
💜 EXPLORE CREATIVE SELF-CARE AT HOME 💜 ...Be the first to know... get class updates, tips, announcements, and more by joining my newsletter below.
p.s. I'd love to hear when you feel you're in a flow state and how creativity manifests in your life! Please share in the comments! :)