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):

1. Drawing the Breath Meditation exercise

2. Where do you feel stuck?

3. Where do you get your strength?

4. Growth

5. Treasure

6. Possibilities

7. 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!

Easy Meditation Drawing Exercise 💜 | Drawing Meditation Techniques for Beginners

I'm excited to share these drawing meditation techniques in this easy meditation drawing exercise for beginners. This mindful doodling exercise is one of my favorite intuitive drawing exercises and mindful art activities.

Mindful Mandalas E-Course >>> here

I love this creative drawing warm-up and easy art tutorial to de-stress. Learn fun drawing meditation exercise and techniques in our e-course (plus my favorite part: a writing exercise to make meaning of your mindful mandalas).

Mandala Meditation is one of my favorite drawing exercise for beginners. In our Mindful Mandala's E-Course we'll explore more creative drawing warm-ups, intuitive drawing exercises, mindful doodling exercises, and my 4-step "I AM" Affirmation art journaling prompts. This expressive writing process is my *favorite* way to make meaning from my Mindful Mandala drawing.

See details and register for our Mindful Mandalas E-Course here

WHEEL OF LIFE WORKSHEET: a self-care exercise here

This YouTube video was from an interview with Cynthia Hauk of Mindful Creative Muse and Elizabeth Foley of Radiant You Online Retreat: www.radiantearthstudios.com

MINDFUL MANDALAS E-COURSE Register Here:

LIST OF ART SUPPLIES:
Mixed Media Art Journal here
Sharpies here
Tombow Watercolor Markers (Bright) here
Tombow Watercolor Markers (Pastel) here
Pentel Aqua Water Brush here

Mindful Art E-Courses and Trainings Here

LET'S STAY CONNECTED! :)
To connect and follow us on social media, please scroll down to the bottom of this page for links.

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!

Meditative Watercolor Doodling to de-stress | Mindful Art Activity for Beginners

Destress at home with this Meditative Watercolor Doodling art journaling exercise. This is one of my recent favorite Mindful Art Activities to de-stress using minimalist art supplies. Enjoy! 💜

I love meditative watercolor doodles using minimalist art supplies for stress relief. I love simple mindful art journaling for so many reasons. These watercolor + doodles are great for beginners and it's fun art to do when your stuck at home. For me, mindful art journaling is a great way to start my morning! :)

DESTRESS AT HOME WITH OUR MINDFUL MANDALAS DOODLING E-COURSE >>> here

This simple and fun E-Course includes Mindful Art Activities, Mandala art, minimalist art tutorial, gratitude affirmations, and journaling prompts for art to do when your stuck at home. I've found combining minimalist art supplies and watercolor art journal ideas are great for beginners or to relax.

MINDFUL MANDALAS E-COURSE Register Here:

LIST OF ART SUPPLIES:
Arches Watercolor Paper Block, 9x12 here
Mungyo Professional Water Colors Set (24 Colors) here
Watercolor Paint Brushes Squirrel Hair Professional 4Pcs here
Micron Ink Pen Set, Ass't 6CT Set here

Mindful Art E-Courses and Trainings Here

LET'S STAY CONNECTED! :)
Want to connect on social media? Please scroll down to find our social media links.

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!

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:

1. 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.

2. Begin by drawing awareness to your breath with your pen placed in the center of the left-side of your journal (please see video).

3. 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.

4. 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

Let’s Stay Connected! :)
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https://www.youtube.com/channel/UCpbhe71UUAh-j9prsMTyyBA?view_as=subscriber?sub_confirmation=1

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.

Create a Self-Care Inventory List including 20 Things You Love

Creative Self-Care Inventory

In my experience, most of us know what lights us up, what nurtures us, what makes us feel alive, and what self-care means for us as an individual. I’ve found it’s generally more difficult to give ourselves permission (or find the time, or prioritize ourselves, etc) to live a daily creative self-care practice! Daily habits and routines can also take time to cultivate and change.

With current social distancing in place due to COVID-19, we may also need to adjust how we approach our daily self care. This may mean changing some of the activities we consider for self-care, and it may also mean doing less and being more. This is a time to be gentle and compassionate with ourselves. <3

Below is a simple Writing Exercise to clarify your Creative Self Care needs:

Photo by Jess Bailey

creative self-care journaling prompts:

• Create a list of 10 to 20 self care activities that feel nurturing and restoring for YOU (that would be possible for you to do in this moment)

• Place a star next to your favorites (2 or 3)

• Underline any self care practices you've completed in the last 30 days

• Circle any you've completed in the last week (or for an extra challenge today!)

Are you surprised by how little or how many self-care practices you do daily, weekly, monthly? What about your favorites self-care activities? Did you struggle to write what self-care feels like for you?

I notice this list (like our breath) is constantly ebbing and flowing, and that's okay! Also, sometimes our self-care activities are possible, or not, by things outside of our control. Social distancing, as a result of Coronavirus, is a perfect example of this.

If you have a lot of amazing self-care activities on your list, but it's been a while since you've explored them, choose two or three items you can do. What would you need to possibly change to make them a reality? What self care item(s) on your list can you do now (and possibly save some others for another time)?

For more Mindful Art Activities and Creative Self Care inspiration, sign up for my Mindful Creative Muse Newsletter here and check back on the blog.

p.s. I’d LOVE to hear some of your favorite creative self care activities. Please comment so we can connect. :)

Wheel of Life Exercise | Mindful Art Activity

The Wheel of Life is a lovely mindful writing exercise to creatively and visually see how you’re feeling in different areas of your life. You can do this brief “check in” in a short amount of time, and I like see how things shift and change from week to week. Similar to watching how our breath changes, I enjoy how this writing exercise helps increase my self-awareness.

I describe the process in the Life Balance Wheel for Self-Care this the downloadable Wheel of Life PDF Worksheet below. The worksheet includes additional writing prompts that I’ve found helps to shed light on which life areas may feel out of alignment and how to create simple actionable steps to reclaim your Self-Care.

Access your free, printable Wheel of Life Worksheet with instructions here: http://bit.ly/wheeloflifepdf

I’d love to hear from you! Please share in comments how this exercise is resonating with you, and perhaps any ah-ha’s that surfaced. Also, what other creative tools or activities do you use for your own self care?

Do You Feel Pressure to Make "Good Art"? Journaling Prompts for Ugly Art and the Inner Critic

Do you feel pressure to make good art?

Have you ever questioned if your art is good enough?

For teachers, do you feel pressured to be an expert and share beautiful art?

In this “Q&A Tuesday” Video, we discuss ugly art, creativity, and the Inner Critic. We chat specifically about Mindful Art and giving ourselves permission to create and to trust the process.

There are also Journaling Prompts to embrace your Inner Critic below. 💓

JOURNALING PROMPTS FOR THE INNER CRITIC:

1. Describe a time when you were making art (or teaching art) and judged if your work was "good enough."

2. Write down any specific thoughts that come to mind (for example: no one is going to like my art, it didn't turn out the way I wanted it to, it's not beautiful, who am I to call myself an artist, I need more training, etc).

3. Be curious about these negative thoughts from your Inner Critic. Have you ever received external criticism that mirrors these thoughts? When? By Whom? (This can help to shed light that many times our Inner Critic's Voice originates from somewhere else).

4. Flip the Script. Write three sentences for each negative thought that feels more supportive and self-compassionate.

5. You may want to ask your Inner Critic, "What am I afraid of?" "What am I trying to protect?" "What do I need?"

FOR MORE INSPIRATION AND SUPPORT:

Brene Brown's TED Talk | Why Your Critics Aren't The Ones Who Count:
https://www.youtube.com/watch?v=8-JXOnFOXQk

Mindful Art Activities to De-stress: https://mindfulcreativemuse.com/creative-self-care-practices

Embrace Your Inner Critic with 30 Mindful Art Experiments: https://learn.mindfulcreativemuse.com/thirty-5-min-mindful-art-experiments

Mindful Art and Meditation Teacher Training: https://learn.mindfulcreativemuse.com/mindful-art-and-meditation-teacher-training

Mindful Expressive Art and Yoga Teacher Training: https://learn.mindfulcreativemuse.com/mindful-art-and-yoga-ii-teacher-training-certification-accredited

Share your voice and connect in community! I’d love to hear what came up for you while watching this video, or doing the journaling prompts. Please comment below. :)

Bored at Home? 9 Art and Mindfulness Books to De-Stress

Do you feel bored (or stressed) stuck at home? Many of us are spending more time at home due to the Coronavirus pandemic. If you find yourself with some free time (and want to potentially spark your creativity and de-stress), here are some of the Best Art and Mindfulness Books for self care (in my opinion). :)

Click on the image below for more information about the books, as well as 7 interesting articles about creativity, trauma, and resiliency.

9 Art and Mindfulness Books to Destress:

1. The Artist’s Way by Julia Cameron

2. Finding Water by Julia Cameron

3. Walking in this World by Julia Cameron

4. Writing Down the Bones by Natalie Goldberg

5. The Creative Habit by Twyla Tharp

6. The War of Art by Steven Pressfield

7. Make Peace with Your Mind by Mark Coleman

8. Art & Fear by David Bayles and Ted Ormand

Expand Your Creative Horizons: More Inspiring Reads on Art and Mindfulness

In addition to these insightful reads, consider exploring other dimensions of creativity and mindfulness through books like "Big Magic: Creative Living Beyond Fear" by Elizabeth Gilbert. This book explores the mysterious nature of inspiration and offers an empowering perspective on creativity. Gilbert's engaging narrative encourages readers to embrace their curiosity and let go of needless suffering.

Another highly recommended book is "Mindfulness for Creativity" by Dr. Danny Penman. It provides practical exercises that blend mindfulness with creative thinking, helping to sharpen your mind, enhance creativity, and reduce stress. This book is especially useful for those looking to develop a more mindful approach to their artistic endeavors and daily life.

Remember, each book offers a unique doorway into the realms of art and mindfulness. Whether you're an artist seeking inspiration or someone looking to find peace in these turbulent times, these books can be a source of comfort and a catalyst for creative exploration. Share your experiences and thoughts on these books or any others that have touched your life, as we all navigate this journey of creativity and self-care together.

What are your favorite books about Art, Creativity, or Mindfulness?

What books help you destress and feel less anxiety and more creative? Let’s share the love! 💜

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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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Intuitive Collage and the Art of Self Care | SoulCollage® Tips

SoulCollage® and the Art of Self-Care

Many people are feeling overwhelmed with all of the uncertainty in the world, and with uncertainty comes stress. One of my favorite practices to de-stress and tap into my creativity is SoulCollage®.

What is SoulCollage®? It is an intuitive collage process created by Seena Frost that is easy for anyone to do (you don’t need any previous experience or a lot of art supplies). In the video below, I share SoulCollage® Card examples, information about this fun and intuitive collage making exercise, and the benefits of making SoulCollage® cards. SoulCollage® is also an inexpensive and simple creative self-care practice you can do at home.

MINDFUL ART JOURNALING PROMPTS FOR SOULCOLLAGE®:

Begin by setting an intention for your Self-Care card-making session (see below). I like to collaborate with chance by choosing images I feel drawn to without questioning why (or having a set idea or finished collage in mind). I enjoy trusting the process and then speaking or writing from the cards once they're complete. 

My Self-Care vision or my self-care intentions for the New Year (or for X amount of time), etc

Self-Care Cards and SoulCollage® Journaling Prompts: 
"I am one who..." and/or "The message I have for you is..." 

Shadow questions may also include:
"Why am I not practicing self-care?" or "What's holding me back from putting my self-care needs first?"

I love that you can play with intuitive collage and mindful art journaling any time (whether you’re at home in your art studio, or in your office, etc). In my next post, I’ll be sharing a simple Life Balance Wheel that will help you “check in” with how you’re feeling regarding your self-care.

Curious to explore SoulCollage with a guided Online Mindful Art Retreat or Course? Learn more here.

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