Today, I would like to explain what are the basic principles of Mindfulness and what is Mindful Painting? How you can start practicing today?
According to Jon Kabat-Zinn, mindfulness is about dealing with thoughts in a detached, de-centered and non-judgemental manner.
Mindfulness is about staying present. It’s about observing what thoughts and feelings are going on in the mind but not to identify with them. It’s observing without the judgment, like “This is good” or “This is bad” or even “This is silly, I shouldn’t feel this way”.
Instead, it is about approaching your feelings and thoughts with kindness, curiosity, and acceptance. By acceptance, I mean acknowledging: “This is what’s happening right now” or “I feel hurt”.
When we are present, we are not dwelling on the past or worrying about the future.
Professor Jon Kabat-Zinn, founder and former director of the Stress Reduction Clinic at the University of Massachusetts Medical Center, helped to bring the practice of mindfulness meditation into mainstream medicine and demonstrated that practicing mindfulness can bring improvements in both physical and psychological symptoms as well as positive changes in health, attitudes, and behaviors.
Today I would like to tell you more about Mindful Painting.
To start your first practice/ session of Mindful Painting, get some paper and use a technique you like or that is most convenient for you. It’s not about spending loads of money on fancy supplies.
Before you begin painting, I would recommend a very basic Mindfulness Meditation:
Sit on a straight-backed chair or cross-legged on the floor.
Focus on an aspect of your breathing, such as the sensations of air flowing into your nostrils and out of your mouth, or your belly rising and falling as you inhale and exhale.
Once you’ve narrowed your concentration in this way, begin to widen your focus. Become aware of sounds, sensations, and your ideas.
Embrace and consider each thought or sensation without judging it good or bad. If your mind starts to race, return your focus to your breathing. Then expand your awareness again.
Open your eyes and start painting at your own pace and rhythm. You can paint simple shapes, patterns, or simply play with mixing colors.
Mindful Painting is not about creating a masterpiece.
It is more a tool, an exercise to help you be more present and observe without judging “Is it beautiful?” or “Would I frame it?”. Let go of all that.
Your goal is to slow down, let go, release, observe with curiosity and acceptance.
Even a few minutes every day will make an impact.
You can start an art journal and create an abstract piece of art every day. I would encourage you to experiment, try new tools and techniques. Mix pen with paint or crayons or create a collage.
When you create, just follow your intuition.
I would love to see your results.
CHALLENGING HIGH-PERFORMING ENTREPRENEURS
Dominika Stoppa is an Award-Winning Professionally Qualified Coach and Trainer for High-Performing Entrepreneurs.
Coaching is a thought-provoking process. Dominika helps Entrepreneurs to improve their mental toughness, stimulate both personal and business growth, and develop a greater balance in life.