Today, I want to introduce you to a lovely activity called “Mindful Mark Making”, which can help you be more present in the moment and reduce stress.
The feedback from this activity has been great, and I’ve seen firsthand how this activity has positively impacted my clients.
The best part about mindful mark making is its simplicity and the fact that you can do it anywhere, anytime. All you need is a pen and some scrap paper. Whether you’re feeling overwhelmed during a meeting, needing a quick break from the hustle and bustle of daily life, or just had a heated conversation with a loved one, this activity allows you to pause, take a breath, and find your centre again.
I suggest you allow 20 minutes to do the activity for the first time to get used to it and to be able to feel the benefits, but after that, you can use it whenever you need it, for as long as you need it.
To get started, find a comfortable seat and take a moment to settle in. Take three slow, deep breaths, allowing yourself to relax. As you exhale on the third breath, place your pen on the paper and create a line as you release your breath. Lift your pen off the paper as you inhale, and repeat the process. This rhythmic pattern of breathing and mark-making will guide you through the activity.
While you engage in this mindful mark-making, let your curiosity lead the way. Explore how your hand feels as it holds the pen. Is the grip comfortable, or could you adjust it for a better fit? Pay attention to the sensations as the pen touches the paper—does it feel smooth or rough? Take note of your preferences and experiment with different directions for your lines. Try drawing from left to right, right to left, top to bottom, or bottom to top. Discover what resonates with you the most.
Don’t be afraid to make adjustments along the way. Consider changing the position of your paper and see how it affects your experience. What happens when you apply more or less pressure while creating the lines? Embrace imperfections and appreciate the uniqueness of each mark you make. Remember, this activity has no right or wrong outcome—it’s all about your personal journey of self-discovery and relaxation.
As you continue with mindful mark making, notice how your body feels. Is it becoming more relaxed? Is your mind growing quieter, free from the stress that weighed you down? Take a moment to reflect on your experience and jot down your thoughts and emotions in a journal if you wish.
If you’re feeling adventurous, you can extend this activity by trying it with different writing tools. Swap your pen for a pencil, felt-tip pen, brush, or anything else that catches your interest. Observe the unique qualities and variations that each instrument brings to your mark-making. Explore different types of marks and lines, allowing your creativity to flow freely.
The beauty of mindful mark making is its versatility and discretion. You can practice it anytime, anywhere, as long as you have a pen and paper on hand. The best part? No one needs to know what you’re doing. So, even in a meeting or other public settings, you can find solace and a moment of calm without drawing attention to yourself.
Next time you find yourself needing a break or seeking a mindful moment, remember the power of mindful mark-making. Let it be your companion in reducing stress and bringing you back to the present. Embrace the freedom of self-expression and discover the serenity it can bring to your life.
Please, let me know if you enjoyed this activity and how it benefited you. If you’re interested in delving deeper into the world of using creative arts for well-being or working with me, I invite you to send me an email. Together, we can explore further and discover more ways to enhance your overall wellness through the power of creativity. Reach out to me at firstname.lastname@example.org to find out more. I look forward to connecting with you!
Thank you for joining me today, and happy mark-making!