Mindfulness is often described but rarely modeled and can oftentimes leave clients confused as to exactly what it is. The American Psychological Association describes mindfulness as the “awareness of one’s internal states and surroundings.” In counseling, it is often used to help the client gain awareness of their feelings and thoughts without analysis to allow the client to exist in the pre
sent. The goal is observation without judgment. Once again, though, this a vague task, so to help elucidate I have illustrated five drawings with mindfulness tasks that can be used within counseling sessions to increase focus or co-regulate. At home, work, or school, these examples can be used
to increase emotional regulation.
Supplies:
- Scrap Paper
- Drawing utensil (I prefer Paper Mate flair pens, but any pen, marker, or pencil will work)
Example 1:
Mark the paper with small marks, you can design or layer the marks for added effect. The goal is to focus on each individual stroke while maintaining your breathing.
Example 2:
As you take a deep breath in, allow your marker to follow the flow of your breath. I prefer using a four-count in and a four-count out, but do what works for your body. The movement of your pen should match the rhythm of your breath. The goal is to slow down your breathing to allow for self-regulation.
Example 3:
When our minds are racing or we are experiencing big emotions (think: rage, panic, or despair), it is important to feel the feeling in our body and then express it in healthy ways. Oftentimes, it is not appropriate to scream or lash out, therefore having a suitable alternative is key, particularly in school or workplace environments. For this activity, you are to put all of the feelings into the paper. Scribble it out and free yourself!
Example 4:
Sometimes, we must focus even when we do not want to, and our anxious feelings can get in the way of our accomplishments and responsibilities. In these times, you can try spiraling, but not out of control. Take your pen to your paper, and without lifting the pen or judging your work, draw a spiral. It can be one big spiral or multiple small ones like the above example.
Example 5:
Much like the previous example zentangles can be used to manage our feelings. While the spiral is simple, the zentangle often requires more focus. Draw any shape you like and then attempt to follow the pattern inward in single lines until the shape is filled. Here, I use an irregular shape, but you could use circles or squares for a simpler pattern.
