Painting as Meditation
Simple Brushstrokes
Not a new concept, art as meditation can translate to modern times. A familiar meditative artform is the geometric drawing, painting, or sand painting known as a mandala, a Sanskrit word that translates to circle. These images are used as teaching tools for the spiritual path or as a meditation tool. Found in both Hinduism and Buddhism, they consist of a variety of images and symbols that are significant to these religions.
For our modern practice of meditation or mindfulness, the process of painting can bring us to the present moment and help us become more fully aware of our minds and bodies. This is a more active process which can be enjoyable for individuals who do not enjoy sitting meditation. Limited supplies are needed and artistic experience or talent is not required. Even if you have never used a paintbrush, you can practice painting as meditation.
Here are the supplies: heavy paper such as watercolor paper or mixed media paper (at least 12 inches by 18 inches or larger), a couple of paint brushes (one larger, one smaller—but not too small since you will be painting a large surface; and/or a flat brush and a round brush); paint (an inexpensive watercolor set is fine or 3-5 colors of acrylic craft paints); a container for water and some paper toweling or rag to clean brushes; optional: spray water bottle, clean eye dropper or pipette, sponge
Before starting to paint, gather all your supplies and put a bit of water into each of the watercolor pans in your set. Next, settle into you chair or on the floor if that is more comfortable and take some deep breaths. Once you feel settled, start by wetting your brush and selecting a favorite color. Start making brush marks on your paper. The point is to focus on the painting process and notice what is going on inside of your mind and body. Let go of any critical thoughts or judgments about your painting should they arise. Remember to use your breath to calm you and to take you back to your painting when you notice your mind stray to other places or thoughts that take you away from your painting. Stay with the process of painting, select another color or use the same color with varying amounts of water to create light to dark shades. The choice is yours. Switch brushes or use the same one throughout. If you have a spray water bottle, use it to add water to wet paint and watch the result. Or use the eye dropper or pipette to drop water into wet paint. Use the sponge to add some texture. Use a clean brush to add plain water to your paper and then add paint into those wet areas. Notice the results. Vary your brushstrokes to create some that are very large and sweeping and some that are smaller and more deliberate. Try using your entire arm. You may want to stand up and see how that feels. What do you notice with different painting postures?
“There is no right or wrong outcome. This is an individual process and everyone will have a different experience and those experiences will vary from day to day.”
When you feel the process is complete, take a few moments to notice how you feel in your body. There is no right or wrong outcome. This is an individual process and everyone will have a different experience and those experiences will vary from day to day. Try making several of these paintings over a week or a month and notice how they are similar or different. To close your practice, clean up your materials and store them for your next session. You can hang up your painting once it is dried and enjoy it!