Art journaling as self care consistently settles me like nothing else I know. It is one of my number one go to’s for those moments or days of overwhelm and unsettledness. I keep it small and simple, my A6 journal holds my soul dumps as scribbles, mark making, watercolour drips and pictures torn from magazines.
When life feels heavy or everything feels too much, my body craves spaciousness and so I go into the wild spaces with my journal. I keep a small pencil case of basic art journal supplies in a grab bag that I sling over my shoulder as I head out the door. I walk my neighbourhood and invite myself to slow down and notice the pieces of rebel garden leaning out onto the sidewalk. I often gather feathers or press a leaf or flower into my journal. I sit at my local lake or park just cloud watching, washing watercolour lines and shapes onto blank pages.
Art journaling can be a significant adjunct to managing worry and stress, anxiety and chaotic thinking, but does not replace sessions with a therapist. Art making can soothe, ground us and slow us down which it turn allows us to acknowledge what we are feeling ad thinking, inviting us to process what’s going on within and freely express our experiences (albeit often in abstract form)
I would offer that there is no right or wrong way to art journal, but for the deepest therapeutic effect, the mark making and the experiential process needs to be centred. Do not aim for an art work, this is simply a meandering with art materials. Centre that the art journaling is for you and does not have to be displayed or shown to anyone. In fact sometimes it can be helpful to rip out pages, bury, burn or wash pages as part of the experience. The key to curiosity is to allow it to lead the creating.
Some gentle nudges to get you started can be found in video format here and below:
Start by using whatever art supplies you have on hand: eg blank printer paper and some coloured pencils. You can add to your supplies once you get a feel for what you enjoy doing: do I feel drawn to the experiences of water colouring? Collage? Mandalas with textas? Pastels?
Put some relaxing music on, slow your breathing and sit comfortably, release your expectations and let the art materials and environment guide. Give yourself permission to scribble on a leaf.
Start by making shapes or just place colours randomly on your page. Be playful. Move your pencil to music. Blend colours. Make a page full of circles or scribbles. Just do a little and then stop.
Make it a ritual, the approx same time each day (eg first thing in the morning with your coffee or at lunch time in a Cafe) may be helpful in establishing a habit.
I do lots of indecipherable writing, notes to myself, just random words or a letter to someone that they will never read..
Be gentle on yourself as you try this new thing, it takes time and practice to slow down and just create.
A facilitated Expressive Art Journaling group can also be a great way to start to establish a mindful art journaling practice. One of my passion areas to facilitate is an art journalling group. Let me know your interest in attending an in person or online Expressive Art Journaling group through facebook or kaleidoscope art therapy.
R 🌻
curiosity, courage, creating
