Art and Mindfulness

Is there a way we can use art to help us focus on the present moment without judgment? As a registered expressive arts therapist with the International Expressive Arts Therapy Association, I have a deep conviction that there is a place for us to be mindful using art. As an artist, maker and practitioner I have found value in being creative as a means to calm my mind, reduce stress, improve mood and focus my thoughts.

There’s also a good chance you, the reader, are already engaging in this practice. Are you listening to music while driving your car? Painting with watercolors while listening to a podcast? Sitting at a hike summit taking in nature quietly or while journaling? Perhaps reviewing a martial arts kata slowly during your workout? These among many other types of intentional activity creates the intersection of art and mindfulness. The idea is that you can do something creative and expressive whether you dance, sing, move, draw, organize and/or recite in a way that produces calm, focus and compassion towards yourself. 

Here are four key words to jog your memory on how to engage with this skill:

• Process: Choose an activity that emphasizes the creative process rather than completing the task or having an outcome achieved. The activity may have a natural end point, however don’t let the finished piece be the only reason you’re engaging in mindfulness. 

  
  

• Senses: The more senses your artistic endeavor engages, the easier it is to access a mindful outlook. When I’m painting .28mm miniatures, I set up my iPad to play something to engage my sense of hearing. At the same time, I will prepare my art supplies and projects in order to engage my sense of touch (holding the brush and miniature), sight (having bright lighting to see my project) and taste (having a cup of water to drink when I become thirsty).

  
  

• Breathe: A classic recommendation from the MMHM posts, remember to breathe. Slow, conscientious breaths can help anchor you to the task at hand, regulate heart rate and improve overall wellbeing.

• Observe: As you’re engaging in the activity with your breath and senses, make sure to take stock of how you’re feeling. Sometimes you experience a felt sense of comfort while other times you may feel fidgety or irritable. When your body isn’t content or focused, check in on yourself. Something as simple as a bathroom break or snack can address barriers from engaging mindfully.

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Lou Lim, LMHC, REAT is a licensed mental health counselor and registered expressive arts therapist (REAT) with a master's degree in Expressive Therapy and Mental Health Counseling from Lesley University. He is a member of the International Expressive Arts Therapy Association and on the committee for REAT credentialing. He has 13 years of experience in counseling and expressive therapy working with children, adolescents, teenagers, adults, and retirees.

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