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Creativity Express: 7 Days Therapeutic Art Practice
Creativity Express: 7 Days Therapeutic Art Practice
Creativity Express: 7 Days Therapeutic Art Practice
EXPRESS
7 DAYS
Therapeutic Art practice
CREATIVITY EXPRESS // DOODLECHA X KOIKOI
HOP ON!
WHAT IS THIS ABOUT?
BEFORE WE BEGIN
LET GO OF ‘I CANNOT
DRAW’ MENTALITY
So many people suppress their artistic self with a
false assumption of ‘I cannot draw.’ Humans were
born with this innate gift of expressing
themselves through art. And it’s about expressing
yourself rather than a competition of making it
perfect to the T.
RELEASE ARTISTIC
PERFECTIONISM
The notion of perfectionism stops people from
making art in general due to the fear of failure.
Don’t be hard on yourself when you are trying to
express yourself or heal through art.
SETTING INTENTIONS
Before starting art, let's invite mindfulness and become aware of
our physical body/self. Gently place your attention on your
breathing, in and out. Check-in with yourself and see how calm you
are right now. There is no right or wrong way to make art. Simply
focus on enjoying the process.
ART ACTIVITY
Creating a collage, instead of drawing or painting your emotions is
a great way to express yourself.
POST-ART CHECK-IN
When you are done with your art, take some time to reflect on the
collage.
How do you feel after making the collage?
Have you expressed your emotions freely?
SETTING INTENTIONS
Before making art, invite mindfulness, and gently place your
attention on your breathing and your body. Breathe lots of love in,
and lots of love out. Also. set an intention to enjoy the creative
process without judgement.
ART ACTIVITY
Mandala, or Zentangle is a relaxing art activity that reflects your
state of mind!
POST-ART CHECK-IN
When you are done with your mandala, take some time to reflect on
the collage. Bring a pen and paper to write down the answers to
these questions:
SETTING INTENTIONS
Start with mindful breathing and a body scan to get in touch with our
physical self. Become quiet and listen to the silence. Hear your breath
as you breathe into your lungs, and as air leaves from your nose/
mouth. Begin noticing your body, from the feet, legs, hips, belly,
shoulders, neck, face and so on to the top. Notice any sensation you
feel there. Remember to breathe!
ART ACTIVITY
Draw an outline of a human body. It doesn't have to be perfect.
Color the body outline to represent how you feel right now -
physically and emotionally, and indicate where you feel it in your
body.
As you do this, remember to notice how your body feels and
whether there are changes in any physical sensations.
Be mindful of your body and your breathing as you color.
If thoughts or judgments come up in your mind, gently come back
to your breath and your drawing.
Bringing our attention to the body is a common way to practice
mindfulness and self-care. Instead of thinking, we simply notice and
feel any physical sensations. It's very easy to neglect our body and
paying attention to it is a way to practice deep self-care. Take as
much time as you need to fill in the body outline.
POST-ART CHECK-IN
Look through every detail and read through your drawing. Write
answers to this in your journal or a piece of paper:
What physical sensations did you feel during the mindful body
scan (part 1)?
What are other places in your body where you feel certain
emotions? What did you learn from this drawing?
CREATIVITY EXPRESS // DOODLECHA X KOIKOI
SETTING INTENTIONS
First, breathe deeply and try to relax your body. If you are in pain,
notice where you feel pain in your body the most. Drop into it. Notice
what this pain or sensation feels like to you? Now imagine what this
sensation would look like if it were a physical object. What shape and
size would it be? What color? Texture?
ART ACTIVITY
Remember, we want to release our painful emotions and practice
non-judgmental art-making. There’s no right or wrong way.
POST-ART CHECK-IN
Check-in with how you feel this moment: Do you feel calm? How did
you feel about visualizing your painful sensation into an object? What
was it like talking to this object? Was it freeing?
The main goal of today's session is to identify your emotional pain,
visualize it, and possibly befriend it. You can also turn this visual
image into a character and make it encourage you.
CREATIVITY EXPRESS // DOODLECHA X KOIKOI
SETTING INTENTIONS
First, invite mindfulness by checking in with yourself and becoming
aware of how you feel. Can you identify what emotions normally make
you up? What are the 3 emotions that you have let define yourself?
Just notice without judgment or resistance. Simply be aware. Breathe
in through your nose and breathe out through your mouth.
ART ACTIVITY
You do not always have to know what it looks like or visualize the
feeling. All you need to do is be willing to work with this feeling.
POST-ART CHECK-IN
After the art-making process, bring a pen and journal and write down
the answers to these questions:
SETTING INTENTIONS
Before making art, let’s invite mindfulness. Gently place your
attention on your breathing. When you think of nature, what feelings
or thoughts come to mind? Also set an intention to make art today
without judgment and instead enjoy the creative process.
ART ACTIVITY
First, go out and collect things from nature. It could be pebbles,
leaves, flowers, sand, twigs, or pressed flowers and leaves if you have
them. When you are ready, do this using your supplies:
POST-ART CHECK-IN
If you want to get more out of this grounding exercise, it’s actually
super beneficial to do some reflective writing or post art check-in.
Bring a notebook and answer these questions:
SETTING INTENTIONS
Before making art, invite mindfulness, and gently place your attention
on your breathing. When you think about your future, what feelings or
thoughts come to mind? What do you want your future to look like?
Enjoy the creative process and be creative with it!
ART ACTIVITY
Making vision board is a powerful tool. Take magazines, newspapers,
or your drawing cuts out and follow these steps:
Pick out the images and words that represent what you would like
to experience or have in your future, any day from now.
Take time to visualize your future and realize what’s important for
your well-being.
Cut and paste them onto paper, journal, or board, arranging the
photos/words in the way you feel right.
You can also add your favorite quotes that inspire you to work
towards your ideal life.
POST-ART CHECK-IN
Reflect and write answers to these:
REMEMBER to put this vision board up on a wall where you can see it
every day. Reflect on the experience few times every we
CREATIVITY EXPRESS // DOODLECHA X KOIKOI
CONTACT
Email:
doodle.cha@gmail.com / koikoinepal@gmail.com
Facebook/Instagram:
@doodle.cha and @koikoinepal