Here are 3 insights on the impact of practicing mindful creativity and 3 reasons why you should try it.
It's been a year since I became a Certified Zentagle Teacher and started teaching my Mindful Creativity workshops.
Even though Zentangle is celebrating its 20th anniversary this year, many people do not know what it is.
So what is Zentangle?
The Zentangle Method is a meditative art practice that is an easy-to-learn, relaxing, and fun way to create beautiful images by drawing structured patterns called "tangles". (Hence, Zen-tangle.)
This abstract art form follows a series of simple steps that focus on the process of one pen stroke at a time to foster mindfulness and gratitude while creating miniature masterpieces. The simple method can be done anywhere, any time and by anyone who can hold a pen and write the letters i, c, s, and o, which are the base strokes for Zentangle patterns.
Here are some examples of my Zentangle creations, that can even be done on Post-it-Notes.
My journey to teach and share mindful creativity started when I discovered the benefits of practicing it in my life. It was a way to cope with my anxiety and depression from the pandemic and empty-nesting syndrome. Now, my mindful creativity practices are a part of my daily life that helps me to maintain my overall well-being.
During my 20+ year career in training and development, I have had the privilege of sharing powerful productivity and leadership skills content to better the work-life skills of others. Seeing the attendees' "ah-ha" moments and career improvement was the best reward for me as a corporate trainer and educator.
The impact of teaching mindful creativity in comparison feels deeper as I can help improve the overall well-being of my attendees and awaken their creativity.
The mindful creativity teaching journey has also been a learning journey for me.
Sharing this meditative art technique has helped me deepen my own mindfulness and creativity. It has also given me insight into the importance and impact of mindfulness on our overall well-being and how it can empower creative growth.
Mindfulness is an even less tangible skill to teach than productivity and leadership soft skills. Attendees normally have little awareness and understanding of mindful creativity practices and the benefits that we can gain from incorporating them into our daily lives.
Let's begin with brief explanations of mindfulness and mindful creativity before delving into the 3 insights that I've gained from teaching mindful creativity and how it can empower creative growth.
What is Mindfulness in a Nutshell...
"Mindfulness is the awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally ... in the service of self-understanding and wisdom.”
Jon Kabat-Zinn, Founder of Mindfulness-Based Stress Reduction
Mindfulness is a state of focused awareness and observation of the present moment without judgment. It involves intentionally paying attention to our thoughts, emotions, bodily sensations and our surrounding environment without being distracted by them.
Mindfulness is often cultivated through various practices such as meditation, yoga, Tai Chi, and Qi Gong, but it can also be applied to daily experiences and activities.
The 4 core elements of mindfulness are:
Present-moment Awareness: Directing attention to the present moment rather than dwelling on the past or worrying about the future.
Non-judgmental Acceptance: Observing thoughts, emotions and sensations without labelling them as good or bad, right or wrong.
Focused Attention: Directing attention to a chosen object of focus such as the breath, bodily sensations or a specific activity to anchor the mind in the present moment and reduce distraction.
Open Awareness: Maintaining an open awareness of the broader experience, of thoughts, emotions and sensations that arise internally and externally without getting entangled or lost in them.
Incorporating mindfulness into our everyday lives helps us to live more consciously instead of going through life on autopilot, missing out on experiences and opportunities that surround us from moment to moment. (Learn more in my blog Discovering Mindfulness That Works for You)
What is Mindful Creativity in a Nutshell...
Mindful creativity combines mindfulness and creativity in activities that involve a creative process. It involves bringing mindfulness techniques to a creative act that focuses on the process instead of the preoccupation with the result. Being fully present and immersed in the creative task rather than being focused on perfecting the result.
Learning mindful creativity offers a range of benefits that can positively impact creativity and personal well-being such as:
improved focus
stress reduction
enhanced self-awareness
appreciation of the present moment
increased originality and innovation
improved problem-solving skills
fosters gratitude
builds creative confidence
Practicing mindful creativity can enhance the creative process, deepen self-expression, and foster a sense of joy and fulfillment in artistic endeavours. It can help you overcome creative blocks, tap into their inner creativity, and bring a mindful and present-moment awareness to their creative pursuits.
Most of all, mindful creativity teaches you to focus on process and progress instead of fixating on perfection.
3 Insights From Teaching Mindful Creativity
I. Mindful Creativity Has Benefits for Everyone
Children and adults alike found creative confidence and achieved meditative flow during their mindful creativity sessions.
I have observed in children and adults alike, the quiet meditative state they achieve when creating their mindful art. I can see the growth of confidence in their creative ability as they become calmer and steadier in their pen strokes with deep breathing. I can see and feel their more relaxed state as they become engrossed in the creative process.
In teaching children, I've learned that mindful creativity can help them regulate emotions and build their ability to focus. Even working with children as young as 6 years old, I was surprised to see how intently focused they were during their session.
In teaching adults, I've learned that we all need to be reminded to breathe and that it's okay to slow down. I can see the ease of tension in their body language from the start of the session to the end of the session. In some cases, attendees admitted that they had forgotten what it feels like to breathe deeply.
Regardless of age, the enjoyment of self-discovery and creative accomplishment is evident on the faces of the attendees. Seeing their relaxed state and smiles of pride when they discover what they are capable of is deeply rewarding to me.
I can honestly say that mindful creativity benefits everyone.
A reason to give it a try:
With regular practice, mindful creativity encourages us to develop self-awareness to see areas for growth and appreciation for our abilities. By observing our creative patterns, habits, and reactions, we can make conscious choices that support our creativity while also reaping the benefits of mindfulness for our overall well-being.
II. Finding Freedom From Perfection Pressure
The pressure to achieve perfection is ingrained in us deeply from a young age. That same pressure is what often holds us back from trying something new or being creative.
Children and adult attendees alike carry the need for perfection and worry about how their artwork would be judged by others. Once I explain the concept that there are no mistakes in meditative art and that the goal is to focus on the process, I can feel a release of pressure from their expectations.
Mistakes are a part of the creative process. When we make an unintended stroke of the pen or when the pen decides to take a direction of its own, that's okay. In fact, it's a great chance to react and incorporate the "mis-stroke" as an opportunity for an alternative creative direction.
Mindful creativity involves finding a balance between focused effort and surrendering to the spontaneous flow of creativity. It means investing energy and intention into the creative process while also allowing for moments of spontaneity and inspiration to arise naturally.
When attendees see the unique results and creative differences, they further release their pressure for perfection and embrace the creative process and opportunities. Instead of looking at and comparing their work to their classmates, they appreciate the unique differences in each other's creative results.
A reason to give it a try:
Mindful creativity encourages us to observe our creative thoughts, ideas, and expressions without judgment or self-criticism. It involves accepting and embracing whatever arises during the creative process, whether it's perceived as "good" or "bad," and letting go of self-imposed limitations or expectations.
III. It's Not a Competition, Even With Yourself
Comparison and competition can be the enemy of growth and learning.
I can see and sense the insecurity in attendees as they begin their creations while shoulder-checking how their fellow attendees are doing. I can see the self-doubt and comparison that goes through their head.
Mindful creativity exercises focus on the process and being in the moment instead of worrying about things that are out of our control, like how others are creating and what others think. There is no competition in mindfulness.
I remind attendees to focus on their breath, be in the moment and just enjoy the flow of the ink or paint on paper. With consistent reminders of gratitude and mindfulness, they let go of worrying about what others are doing and become engrossed in their creative process.
In many meditative art activities like Nuerographic Art and Zentangle Art, the results are abstract and allow for freedom from perfectionism and expectations. When given this freedom, I see attendees opening up to try new creative concepts and possibilities.
A reason to give it a try:
Mindful creativity fosters a sense of curiosity and openness. It invites us to explore new ideas, experiment with different techniques, and take creative risks. By adopting a beginner's mind, we can approach our creative endeavours with fresh perspectives and a willingness to learn and grow.
Enjoying Life Long Learning and Sharing
Sharing and teaching mindful creativity has been the most rewarding endeavour in my training and development career thus far. It has deepened my own mindfulness practices and habits in my daily life.
Through teaching others, I am learning how to be more mindfully creative and benefiting from a community of supportive creatives who encourage each other to enjoy the process, focus on progress and let go of perfection.
If you are interested in learning more about Zentangle, please visit Zentangle.com where there is a vast library of blogs, videos and products to help you enjoy this meditative art form. You can even search for a certified teacher in your area.
I end this blog with a recent video that I created for my students to continue growing their creativity. If you have a pen a paper nearby, give it a try.
More articles to encourage mindfulness and creativity:
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