Now as I mentioned last week (see here), to get the benefits of colouring it is important to understand the difference between mindlessness and mindfulness.
When someone is mindless, they are using a form of escape. To escape what? Often it can be as simple as escaping boredom or as complex as escaping our thoughts, feelings or even behaviours. Using mindless activities to procrastinate for example.
When someone is mindful, they are rooted in the present moment, not with an empty head but looking at their thoughts and not getting caught up in them with acceptance.
So, what does this have to do with colouring? Because colouring can be either a mindless activity or can be used to focus the thoughts and make self-awareness easier (necessary to be mindful), it can be a good entryway into a mindfulness practice. And practice is needed. Our minds are meant to think, and we get caught up in those thoughts all the time. Learning to distance ourselves from the unhelpful thoughts and only act on the helpful thoughts has many benefits to our well being.
What do you need?
- A comfortable position
- Good light to avoid eyestrain.
- A colouring page or blank page we will colour on (there are a lot of free or fairly inexpensive pages and some very lovely colouring books for adults)
- A medium you feel comfortable colouring in and that you enjoy using. It doesn’t have to be artist quality. The goal here is not to create museum quality artworks, but to enjoy the process as much as possible and get the benefits we want out of this activity.
- Pick you colours ahead of time, that way while you’re doing your session you are not constantly thinking about your colour choice but can just grab a pencil and go for it. Or if you just want to experiment with the colours, you love and colour/paint outside the lines go for it as well. I’ve been using a colour catalog by Sarah Renae Clark, and I absolutely love it. (The Youtuber I mentioned last week actually) and this catalog shares palettes of colours that go well together as a guide to helping pick colours. It can help take the guess work out of colour picking. Not necessary of course, but such an interesting and inspiring (to me at least) product.
- There are also reverse colouring books where instead of you colouring in lines you are just doodling the lines on the colours that are already there. Both types give you the same benefits.
How to colour mindfully?
This is the difficult part. Once you have all your materials and are in your comfortable place, pick your first pencil and start colouring.
Focus on the sound the pencil makes as it rubs over the page, or your other art mediums. Is it light or loud? Soft or scratchy? Pleasant or unpleasant? How does it feel in your hand? How does your arm feel holding the item? How are your shoulders? Are they tenses or relaxed? How is your breath? Is it short or shallow or deep and long? Try to notice these things as you colour. You can then focus for a time on your breathing or on the pen, pencil, brush or other medium in your hand. If a thought or feeling or distraction gets in the way, the trick here is to acknowledge that it is there, but to let it go like a leaf on a stream. This can be difficult to do, and it is why this technique may not be for everyone. Especially in cases where there is trauma or chaos in the thoughts (if that is your case then the recommendation is to try a different approach or if this is something that interests you but seems to make you feel worse, then seeking help can be a great way to do it.) Even if you keep having intrusive thoughts as you go, it’s normal and it’s important not to judge yourself in this exercise. Acceptance of your “self” and what thoughts you have seem to have seem to be the best way to benefit from this exercise in the long term.
You notice the thoughts and then you let them go, like a leaf on a stream and without judgment. If it helps, you can even picture your thoughts being expelled like the ink from the pen or the colour from the pencil.
It will not be a quick fix and it may not be easy for you, but the goal is not to have an empty mind while colouring but rather learn to enjoy the process more, with curiosity, and not judging every stroke of the pencil or brush of the pen.
Oh, and do you have to colour mindfully? Of course not! This is just a different way of doing this activity and as seen next week can increase the benefits of mindfulness and colouring at the same time. You just want a quick escape in the evening and don’t want to bother with all this preparation and focus? Then just go for mindlessness. With everything, a balance between both seems to be ideal and extreme on either end of the spectrum does not seem beneficial. So go and try it! Even if you don’t have any artistic skills none are required here. You are colour blind? Does not matter, pick colours that seem different and just fill in the lights and shadows, or warm tones and cool tones.
Next week I will be looking at art journaling and how the techniques here can also be applied and why it is different from regular journaling, which as I mentioned in earlier articles can be beneficial for those with anxiety or worries or even just help in managing regular or chronic stress.
Do you think you will try this technique? What other does mindfulness mean to you? Please leave a comment below.
“Mere color can speak to the soul in a thousand different ways.”
– Oscar Wilde
Resources (not affiliated, not sponsored)
Book
The Confidence Trap by Russ Harris – can find it here or here. Lots of good exercises on how to be mindful and how to boost confidence in the process.
Buy at Indigo (Canada)
Buy at Amazon.ca (Canada)
Buy at Amazon.com (US)
Other useful products
https://sarahrenaeclark.com/shop/cat/free-adult-coloring-pages/
Links
https://www.verywellmind.com/the-benefits-of-mindfulness-5205137
https://www.healthline.com/health/mind-body/what-is-mindfulness#how-to-practice
https://www.healthline.com/health/mental-health/anxiety-drawing#tips-and-tricks
Here I thought coloring was just coloring. I will try this technique may be I will get more out of coloring.
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