Welcome to this drawing meditation for creativity and freedom.
Begin by placing a blank sheet of paper and a box of colored pencils on a clean tabletop.
Find a comfortable seated position at your table.
Place your hands on the tabletop.
If it feels good for you,
Let your eyes close.
Start to notice any areas of tension in your body or if there are any stressful thoughts in your mind.
If this stress were a color,
What color might it be?
Open your eyes and select the color or colors that you associate with the feelings of stress from your box of colored pencils.
Allow the creative expression to begin as you place the tip of the colored pencil anywhere on your paper and begin to move your hand and your arm.
Imagine you could draw out this tension.
You could draw or scribble away this stress.
It doesn't matter what this drawing or your scribbles look like.
Allow the lines and shapes to be a representation of your feelings of stress and tension.
Allow them to take up space outside of you.
Feel the movement of your arm,
Releasing the stress and tension from your body,
From your mind,
Onto the piece of paper.
Feel the tension moving down your arm,
To your wrist,
To your palm,
To your fingers,
Into the pencil and onto the paper.
And as the pencil contacts the paper,
Any tension,
Stress or worries are left behind on the page.
Keep moving your pencil across the page.
You may wish to change colors or maybe use more than one pencil at the same time.
You may also want to draw with both hands if it is accessible for you.
Keep moving and keep filling the paper with marks,
Shapes,
Lines,
Scribbles.
Feel the tension draining from your body and out into the paper.
Continue this exercise for as long as you wish until you feel like some or perhaps all of the tension has left your body or until what you see on the page to represent your stress is now complete.
When you feel complete drawing your stress,
Flip the paper over.
Now visualize connected to the crown of your head is a golden thread that is aligned with the heavens.
This golden thread holds you gently upright and feel this golden thread very gently lengthening until you feel from the back of your sit bones through the three curves of your spine until the crown of your head,
The whole of you is straight and aligned.
Feel your shoulders relaxing down as the muscles in your neck and your back gently release,
Allowing a full breath in and breathing out,
Releasing anything that needs letting go.
With each exhale,
Continue to allow your body to relax,
Feeling the connection between the crown of your head and this golden thread that supports you so you feel that you are upright effortlessly.
Feel this feeling of relaxation begin to descend from your crown all the way down towards your shoulders,
Your chest,
Your arms,
Your wrists,
Your palms,
Your hips,
Your legs,
All the way down to your feet.
Breathing in,
Feeling I am calm.
Breathing out,
Feeling I am relaxed.
Inhale,
I am calm.
Exhale,
I am relaxed.
Connect with this feeling of calm and relaxation flowing through your body,
Your mind,
And your spirit.
If this calm and relaxation were a color,
What color might it be?
Begin to see this color or these colors and now choose these color pencils and allow these color pencils to gently touch down on the paper and with your next inhale,
Feel the creative expression of relaxation flowing throughout your body,
Allowing you to flow and move this pencil in a gentle and calm rhythm.
Use the movement of drawing and the feeling of drawing to express your feeling of calm and relaxation.
As this relaxation flows across the page,
Notice your mind becoming even more tranquil and relaxed.
Witness the calm markings left on the page and feel this creative expression and relaxation flowing through your body,
Your mind,
And your spirit.
Allow yourself to be fully immersed and absorbed in this creative process.
Create a picture of your expression of calm and relaxation.
Enjoy your creative expression.
Allow your creativity,
Expression,
And relaxation to flow freely.
If any judgments begin to arise,
Notice them and as you exhale,
Release them from your body,
From your mind.
Free yourself from any expectations about the work you are creating.
Embody your full creative expression.
Continue to draw,
To flow,
To dance across the page for as long as you wish.
When you feel ready to conclude,
Take a pause and gently put down your pencil.
With your next inhale,
Look at what you've drawn and take a moment to take it all in.
Appreciate the lines,
Figures,
Colors,
Contours,
The textures,
And all that is that your creativity has to offer for you.
Embrace and appreciate this process,
This feeling of your creative expression,
And bring this with you into the rest of your day.
