Words & images by Harriet Adkin

When you think of mindfulness, what do you think of? What is the first thing that appears in your mind?

It might be yoga or meditation; breath work or going on a nature walk. These are all ways of practising mindfulness, but have you ever tried drawing? And yes, doodling counts!

Often, anything art related can be a bit daunting for those who don’t practise art in their everyday life. But the great thing about mindful drawing is that it isn’t asking you to be “good” at it. It isn’t about creating a framed masterpiece at the end. All it is asking is for you to be present in the process and to enjoy the journey. So, let’s begin.

Get comfortable

Mindfulness is about finding your calm, your centre. Therefore, it helps if you’re comfortable. Start with some deep breaths to ground yourself. Close your eyes and breathe in for 5 seconds then breathe out for 5, then increase this to 8 seconds.

If any thoughts come in (which they will and that’s ok), simply acknowledge them, like clouds in a blue sky and let them pass by.

Tune in

Being mindful means letting go of judgement, especially towards yourself. It’s time to let go of any stories you tell yourself about not being creative. The goal of mindful drawing is to be present in the process, rather than focusing on the outcome.

Make space for emotions: how are you feeling in this moment?
Become aware of your environment: what can you hear, smell, feel?
When thoughts and emotions come in, acknowledge them and then let them go
Be gentle and be proud of yourself for trying something new

Once you feel calm, grab some paper and a pen or pencil and something to lean on.

Make marks

By focusing our attention on the pen we are holding, the marks we are making, we are in the present. Here are two simple exercises you can try today.

Exercise 1: Circles

Start by drawing circles on your page, these can be different in shape and size but each time you draw a circle you have to close it. If you’d like to take this a step further, you can follow your breath. As you naturally inhale, start drawing the circle, and as you exhale start to close the circle – try not to force your breath.

As you start to fill your page with circles, notice how the pen feels between your fingers. Notice how it feels and sounds as the pen marks the paper. Be aware of every action you are taking.

Exercise 2: Objects

Find a plant or an object near to you.

Observe its shape and form
Look at the way light hits it, are there shadows?
Notice any marks, lines and texture

Spend at least 10 minutes drawing what you see, let your eyes flit from the object back to your page. Relax your hand, let go of any expectation on the final outcome, and refrain from grabbing a rubber!

These are two simple mindful drawing exercises you can do, at any time of day, for as long as you have time for - all you need is something to draw on and something to draw with! I hope they help you feel present, centred and calm, you deserve to give this time to yourself.

Harriet Adkin is a London based sustainable artist specialising in nature illustration. She seeks to show the beauty, intricacy and resilience of nature and it's necessity; believing that when we connect with the earth, we can truly heal and grow. Find her at www.harrietadkin.com.