Welcome to this drawing meditation.
Before you begin,
You will need to have the following items ready to use throughout the meditation.
Some sheets of paper to draw on,
Soft pastels,
Crayons,
Pencils in different colours,
Some cushions or blankets to sit on.
This meditation is not about being able to draw,
But quite the opposite.
It is about using movement to process feelings,
Emotions and senses.
Through unstructured drawing,
You begin to externalise your internal thoughts.
At the end of the meditation,
You may wish to keep your drawing in your journal,
Burn or bury your drawing,
Or deal with it however you wish.
Be brave.
No one is watching.
Just let your emotions draw through you.
Come into a comfortable seated position that best suits your body.
Either seated on the floor or on a chair at a table with your materials in front of you.
Take a few moments now to make sure that you are as comfortable as possible.
If you are seated on the floor,
You may like to use some cushions to sit on or place a pillow behind your back if you are seated at a table.
Whatever position you choose,
Know that throughout this meditation you can move and change your position as much or as little as you need to feel comfortable and supported.
Once you have found a comfortable position,
Take a moment to thank yourself for taking this time for you.
Know that in this moment all there is for you to do is breathe.
This is a time to reconnect with your core self.
As you begin,
Notice how you are feeling.
Any emotions that are there or not there,
Just observe.
Observe any thoughts that are emerging and you might like to watch them float by like a cloud or simply fade out.
Just observe.
If you find your mind wandering simply return to the breath and notice how your breath gently enters and exits your body.
Listen and notice any sounds you can hear in the distance,
Just outside and those in the room with you.
You may become aware of the sounds of your breath,
The sounds it makes as you inhale and exhale.
You may also hear very little or nothing at all.
Simply experience what your ears are noticing.
Notice any scents that you can smell.
The air may smell fresh and clear.
Have a hint of something floral,
Sweet woody or you may even be able to smell the aroma of food or drinks.
Just notice what scents are around you.
Draw your attention to your eyes and notice how they are feeling.
Notice any tension behind or around your eyes.
You may experience a warm darkness with your eyes shut or you may simply notice shapes or different shades of colours behind your eyelids.
As you sit still,
Notice the parts of your body connecting with the ground below you.
You might feel the cushion,
Mat or seat below.
Notice the different textures and how they feel below you.
Observe any sensations you can feel on your skin,
Whether it is the weight of the fabrics from your clothes gently resting on you or the temperature of the air on your exposed skin.
Observe how you are feeling internally and take note of any areas of tension in your muscles,
Your organs,
Your bones.
Take your attention back to your breath now and become aware of the air entering through your nostrils.
Observe your natural breath.
Notice how you may be able to feel the air gently come past the tip of your nose before coming right down into your lungs.
Become aware of how the air leaves your body.
You may feel it exit over your top lip from the edges of your nostrils or it may go past the tip of your nose on the exhale as well.
Simply be with the breath and observe how it enters and exits your body.
Take your attention to the temperature of the air.
Is it cool or warm?
And notice if this changes the deeper your breath goes into your body.
Your body may continue to gently warm the air as it travels down towards your chest.
Moving your attention to your chest,
Your lungs.
Take note of how the air feels as it expands your lungs.
Allow yourself to focus on how the breath makes you feel.
The breath can offer safety and security as it gently continues to calmly enter and exit your body.
Allow yourself to observe the brief moment of stillness between the exhale and the inhale.
Sense this beautiful moment of stillness and inner peace and if your mind wanders gently return to the breath.
Gently rest your attention on your hands now.
Become aware of each of your fingers.
Your thumbs,
Your pointers,
Your middle fingers,
The ring fingers and the little fingers.
Sense the tiny muscles and ligaments that connect your fingers to your hands and your hands to your wrists.
Your hands do so much in the day and they get very few opportunities to express themselves.
On your next inhale and exhale,
Observe any small movements your hands make and become aware of how they are connected to the breath.
Take a moment to simply focus on your hands.
When you are ready gently open and lower your eyes to the space on the floor or table in front of you.
As you stay connected to your breath and using your less dominant hand select a pastel and slowly begin to move your pastel over the paper in any way that the music moves you to.
Allow your drawings to flow without any thought.
Just observe what sensations you can experience.
Become aware of how your hands draw the muscles and ligaments that assist your fingers to hold the pastel.
The pressure applied to the paper.
Just observe.
Change colors and paper as often as you feel drawn to.
As you draw,
Just observe gently any feelings or emotions that may arise and then return to the slow movement of your hands and the pastel on paper.
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