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).

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