This wonderful exercise can be as long or as short as you like and is great way to take a pause in this helter skelter world we live and work in. The picture above is one of my doodles I did with a biro.
Mindful doodling comes from the book ‘Mindfulness and the Art of Drawing’ by Wendy Ann Greenhalgh.
This wonderfully mindful exercise can be as long or as short as you like and is great way to slow the mind down and reconnect with your breath and body.
This exercise comes from the book ‘Mindfulness and the Art of Drawing’ by Wendy Ann Greenhalgh.
Before you start find an A4 piece of paper and a pen or pencil. Then sitting comfortably at a table, hold your pen or pencil as you would normally with the tip resting on the paper.
Take a few moments to focus on the feeling of your pen or pencil between your fingers then when you are ready close your eyes. How does it feel to hold your pen or pencil? Notice your pen or pencil pressing against your fingers, pressing against different parts of your hand. What is the surface of the pen/pencil like? How does it feel? Experiment with how you are holding your pencil…tightly…loosely. Can you hold it so that it feels poised yet relaxed?
When you are ready start to make some simple shapes on the paper – all the time keeping your eyes closed. Make lines simply because it feels good to make them and keep your pen moving, keeping your eyes closed and resist the urge to peek no matter what happens.
Just doodle…just make marks for the joy of it…instinctive and enjoyable.
When you feel yourself getting tired, perhaps a little bored or feel some tension in your body or hand, change something…
Keep coming back to the sensation of your hand drawing, brushing against the paper and keep doodling until you hear your signal to stop. I use a free on-line meditation bell. It’s great!
Happy doodling!
WONDERFUL! I love to doodle. I haven’t done it in awhile since retiring 1 year ago. However, I love to draw and when I doodled, it was a flower and a butterfly . Thank you for letting us know that it’s alright.
You are most welcome and sorry it has taken me an age to reply!
Whenever I am talking on the phone with clients or in a meeting I doodle. Sometimes it’s random shapes other times it’s drawing figures whether it’s a stick figure or other things (I tend to try to draw eyes more than anything). I didn’t realize this was an actual psychological practice. I do it to help keep me in the present so my mind doesn’t wander when I’m listening to someone. I’m glad I found this information I was beginning to think there was something wrong with me!!!