5 Simple Creative Practices to Cultivate Mindfulness
When I first got into mindfulness, I thought I was really bad at it. Mostly, I thought mindfulness was sitting around meditating with your legs crossed, or yoga, or hiking in the woods. I tried those things but they didn’t work for me. They didn’t meet me where I was at. Then I told a friend about an experience I had painting where I was emersed in the meaning of the colours and the symbolism of the brushstrokes, the friend replied “Kelly - you were meditating!” I realized then that I practice mindfulness in many ways that don’t involve bug spray and hiking boots.
Picking up something simple and creative—like doodling or painting—can actually help you center your thoughts and be more present. Here are five easy, fun, and totally non-judgmental creative practices that’ll help you get your mind into the present moment. No fancy skills required!
1. Doodle Your Thoughts Away
Ever find yourself lost in thought during a meeting, class, or even while binge-watching your favorite show? Instead of zoning out, try grabbing a pen and paper and doodling. Seriously, anything! Scribbles, circles, squiggles—you name it. Letting your hand move freely on the paper gives your mind something to focus on, which helps you stay present. Plus, doodling has been shown to improve focus and reduce stress. So, the next time your brain is racing, just let it flow!
Pro Tip: Keep a little notebook or sketchpad with you. It doesn’t need to be anything fancy—just a place to let your mind wander while you doodle during down time.
2. Try a Five-Minute Sketching Challenge
This one’s simple: set a timer for 5 minutes and sketch something. It could be a cup of coffee, a tree outside your window, or even the cat doing something weird. The goal is to make something quickly without worrying about it being perfect. Sketching in short bursts keeps you focused and in the moment without getting caught up in perfectionism or overthinking. It’s just you, the pencil, and your subject—nothing else!
Pro Tip: Focus on shapes and details instead of trying to make your sketch “realistic.” The point is to stay present, not to create a masterpiece.
3. Paint to Your Mood
If you’re feeling stressed, calm, or somewhere in between, try expressing that through colour. You don’t need to be an expert painter to use this creative practice (I’m not!) —it’s all about tapping into your emotions through your choice of colours and brushstrokes. Grab some paint, throw on a few layers, and let your feelings guide you. Don’t overthink it! Just let the colors flow and see where it takes you.
Pro Tip: Don’t worry about the outcome. The goal isn’t to create something perfect but to give yourself the freedom to release whatever is on your mind.
4. Create a Gratitude Collage
This one’s a little different—it’s all about celebrating the good stuff in your life. Grab some old magazines, scissors, and glue, and start cutting out images and words that make you feel thankful or inspired. It could be anything from a quote you love to a picture of a place you want to visit or something that just makes you smile. As you arrange the images on paper, take your time and really think about the things you’re grateful for. Creating this visual reminder helps you stay grounded and focused on what truly matters.
Pro Tip: Place your collage somewhere visible so you can see it daily as a reminder to stay mindful and appreciate the little things.
5. Journaling with a Twist
Journaling doesn’t have to mean writing long paragraphs about your day—it can be as simple as jotting down thoughts, feelings, or ideas that pop into your head. But here’s the twist: instead of just writing words, try incorporating doodles, sketches, poetry, or even patterns to go along with what you’re writing. This is a fun way to combine creativity with mindfulness, helping you process your thoughts while staying focused on the present. Plus, it doesn’t matter how messy or unpolished it is. Just get it out!
Pro Tip: If you’re feeling stuck, use prompts like “What’s on my mind right now?” or “How am I feeling in this moment?” and let your creativity flow freely.
There you have it! Five simple, creative ways to tap into mindfulness. These practices are all about letting go of the pressure to be perfect and just showing up in the moment. Whether you’re doodling, painting, or journaling, you’re creating space for yourself to breathe, relax, and enjoy the process. So, grab your favorite supplies, find a quiet spot, and let your creativity guide you back to the present.
