Mindfulness is a type of meditation with many health and wellness benefits, and coloring is one of the most fun and rewarding ways to practice this form of meditation. With its intricate illustrations and detailed designs, adult coloring is a relaxing way for people of any skill level to express themselves creatively while engaging with the present moment. It can help lower stress and anxiety while providing the artist with a sense of calm and clarity. But what is the best way to color mindfully while enjoying all its health benefits?
The best way to achieve the benefits of mindfulness while coloring is to focus on the present moment; try to block out any distractions while focusing your thoughts on coloring the illustration in front of you. Don’t rush – take time and care when selecting your colors. If you find your mind wandering or feel yourself getting distracted, take note of the cause and bring your energy back to your drawing. Work slowly while checking in with your breathing; try to keep your breath slow and steady, pausing between each inhale and exhale.
Mindful coloring is a safe, healthy, and relatively inexpensive way to reduce stress. You don’t need fancy, expensive art supplies; in fact, limiting the available tools can help you unleash your creativity, as lots of people are overwhelmed by too many options. Many dollars or other discount stores sell adult coloring books, colored pencils, and crayons, and you can even download and print free coloring sheets from the internet. Get creative with what you have at your disposal, and feel free to mix mediums. Remember that there are no coloring rules; it’s about enjoying the journey as much as it is the final art piece.
How to Color Mindfully
Coloring mindfully is a way to focus our attention on the present moment by selecting colors and applying them to an illustration. Focusing on creating art via the page in front of you is a constructive way to forget and let go of the past’s troubles or worries about the future. Before you start getting creative, take a few deep breaths. If you notice any tension in part of your body, you may want to spend a few moments stretching it out. Take care to stretch out your fingers and give them a fair shake, as long blocks of coloring can cramp up one’s hands. Once you’re feeling relaxed, find a comfortable spot to set up your coloring pages and art supplies.
To increase the benefits of the practice, try to avoid any external distractions. If you prefer listening to music while you work, try a quiet instrumental or foreign language station to help you stay focused on your art, as lyrics can distract many people. Choose an illustration that you like and are excited to color. Don’t feel as though you need to finish every piece you start, either. If coloring is starting to feel like a chore rather than a relaxing sanctuary, try switching to a new illustration; sometimes, all you need is a fresh perspective.
Remember that there are no rules in coloring; you are at liberty to express yourself creatively in any way you see fit. Your color choices need not be entirely logical; if you want your water to be a color other than blue, go for it. If you want to try to color your own Andy Warhol or Picasso-inspired picture, feel free to play with the rules of nature. You don’t even have to color inside the lines if you prefer not to. This project isn’t meant to be judged or graded; instead, mindful coloring is about the positive effects of focusing on the present moment while learning to tune out the world’s worries. In other words, it is about the process, not just the end product. Practicing mindfulness through creative pursuits can reduce your fear of judgment, making it an excellent tool for recovering perfectionists or anyone learning to relinquish control.
What is mindfulness?
According to the Mayo Clinic, mindfulness is “a type of meditation in which you focus on being intensely aware of what you’re sensing and feeling in the moment, without interpretation or judgment,” that uses “breathing methods, guided imagery, and other practices to relax the body and mind and help reduce stress.”
In addition to its potential to help alleviate symptoms of stress and anxiety, Positive Psychology notes that practicing mindfulness can “[encourage] improvements in self-regulated behavior, cognitive, emotional, and interpersonal functioning. In other words, practicing mindfulness can help decrease negative thoughts and behaviors while increasing positive ones.
Spending too much time worrying about things out of our control can be draining at best while also making you more susceptible to anxiety and depression. Practicing mindfulness techniques is a healthy way to refocus your thoughts on the present moment in front of you.
What is meditation?
Engaging in mindful activities is one way to encourage a state of meditation, which the Mayo Clinic defines as “a type of mind-body medicine” meant to help the user “develop intentional focus — minimizing random thoughts about the past or future.”
They note that meditation may help alleviate symptoms of anxiety and depression and may even help some physical symptoms as well, adding that it can help with “concentration, relaxation, inner peace, stress reduction, and fatigue.” Meditation and mindfulness techniques can be used in conjunction with traditional or more Western medicine or to help one manage the additional stress and anxiety that accompanies a medical diagnosis.
While even just a few meditation minutes can help ease tension, the traditional method of sitting cross-legged on the floor while chanting does not appeal to everyone. Yet, it can be easy to enjoy the benefits of meditation by incorporating activities that increase mindfulness into your day. Coloring is a mindful activity that promotes creativity while encouraging a state of meditation. It’s easily transportable, which means you can enjoy the meditative benefits of adult coloring anytime or any place – no yoga mat required.
How to Be More Mindful
Simple ways to increase one’s mindfulness include paying attention to the world around them (try to take a quick scan of your different senses and see what each one is registering; what do you smell, see, hear, and feel in a given moment?); living in the moment and finding pleasure in the simple things in life (taking time to stop and smell the proverbial roses, as they say); accepting oneself (try giving yourself the benefit of the doubt you’d extend to a close friend); and focusing on your breathing (try to slow your breath as much as possible, pausing for a few seconds between each inhale and exhale).
These strategies can be applied to coloring and will help you achieve the most from your meditation session.
Interested in learning more about mindful coloring? Check out this article here!
Engaging Your Senses While Coloring Mindfully
One activity to promote mindfulness is to check in with your five senses while coloring – mentally state what you are doing and how it feels. How does the pencil or marker feel in your hand? If you’re feeling incredibly tense, you may hold your pencil with more pressure, resulting in a darker, more saturated color. How does the color look on the paper? What kinds of lines are you making: back and forth, or perhaps more of a circular or squiggle pattern? Can you tell from looking at your strokes that you’re stressed or tense? What kind of colors are you selecting – do they give you any clues about how you feel?
Check in with your breathing; is it rushed and anxious? Try to slow down its pace, focusing on little else but your breath and your coloring project. It is sporadic that we find ourselves in a genuinely silent space; what kind of sounds can you hear in the background? Are you eating or drinking anything while working on your art project? What does it taste like, and how does it make you feel? Can you smell anything? You may want to burn a scented candle or light a stick of incense while you’re coloring – feel free to incorporate some aromatherapy or choose your favorite soothing scent. Mentally state what you’re experiencing and feeling.
Frequently Asked Questions
How do colors affect your mood?
Specific colors can undoubtedly impact our moods; everyone has certain colors that make them feel happy or joyful. Try choosing colors that convey a certain mood or emotion in your artwork, or choose only colors that make you feel joyful.
How often should I practice mindful coloring?
Whenever you feel like it! Whether it sounds like a fun idea or you feel that it could help ground you, part of coloring’s benefit is its accessibility. Keep in mind that it shouldn’t feel like a chore; it’s essential to have some hobbies just because they’re fun.
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