{"id":3365,"date":"2015-05-23T15:43:10","date_gmt":"2015-05-23T15:43:10","guid":{"rendered":"http:\/\/mindfularttherapystudio.com\/?p=3365"},"modified":"2016-06-13T18:38:09","modified_gmt":"2016-06-13T18:38:09","slug":"can-you-meditate-through-art","status":"publish","type":"post","link":"https:\/\/mindfulartstudio.com\/can-you-meditate-through-art\/","title":{"rendered":"Can You Meditate Through Art? Part 2"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/mindfulartstudio.com\/wp-content\/uploads\/2015\/05\/Can-You-Meditate-Through-Art-Part-2.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-3390\" src=\"https:\/\/mindfulartstudio.com\/wp-content\/uploads\/2015\/05\/Can-You-Meditate-Through-Art-Part-2-683x1024.jpg\" alt=\"Can You Meditate Through Art Part 2\" width=\"606\" height=\"909\" \/><\/a><\/p>\n<p>Dear Wonderful, Creative You:<\/p>\n<p>A few months ago I did a post called\u00a0<a href=\"https:\/\/mindfulartstudio.com\/meditate-through-art\/\" target=\"_blank\">Can You Meditate Through Art?<\/a>\u00a0 where\u00a0I shared a tutorial on mandalas using art as a way\u00a0to meditate.<\/p>\n<p>So many of you\u00a0told me how inspiring it was,\u00a0I&#8217;d like to talk more in depth about \u00a0mindfulness and meditation, as well as sharing two more tutorials on using art as a mindful, meditative practice.<\/p>\n<p>&nbsp;<\/p>\n<h3>What&#8217;s the difference between mindfulness and meditation?<\/h3>\n<p>Ira Israel, a licensed psychotherapist and mindfulness expert recently did a piece for the <a href=\"http:\/\/www.huffingtonpost.com\/ira-israel\/types-of-mindfulness_b_3347428.html\" target=\"_blank\">Huffington Post <\/a>about the differences between mindfulness and meditation. He explains how the purpose of &#8220;basic meditation&#8221; is to achieve &#8220;MindLESSness&#8221; in an effort to clear the mind and realize your\u00a0divinity, whereas in mindfulness meditation, you\u00a0focus intentionally and non-judgmentally on one thought or sensation rather than allowing your mind to flutter aimlessly here and there.<\/p>\n<p><a href=\"https:\/\/mindfulartstudio.com\/wp-content\/uploads\/2015\/05\/Mindful-Photo-Leaves.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-3391\" src=\"https:\/\/mindfulartstudio.com\/wp-content\/uploads\/2015\/05\/Mindful-Photo-Leaves-683x1024.jpg\" alt=\"Mindful Photo Leaves\" width=\"400\" height=\"600\" \/><\/a><\/p>\n<p>I like how Isreal clarifies it this way: &#8220;If\u00a0you&#8217;re focusing on the breath to transcend your ego and realize your inner divinity, then that is Basic Meditation, more in line with the Hindu lineage of meditation; if you&#8217;re focusing on your breath to try to harness and train the mind and observe any thoughts that arise non-judgmentally, then that is Mindfulness Meditation, more in line with the Buddhist lineage.&#8221;<\/p>\n<h3>Mindfulness Is a Way of Life<\/h3>\n<p>You can be mindful in\u00a0anything you do. It&#8217;s a way of living. You can walk mindfully, talk mindfully, cook mindfully, even shower mindfully, as Jon Kabat Zinn explains in this interview with Oprah Winfrey. It&#8217;s about actually experiencing the moment you\u00a0are IN.<\/p>\n<p><iframe loading=\"lazy\" title=\"Why You Do Your Best Thinking In the Shower | SuperSoul Sunday | Oprah Winfrey Network\" width=\"1080\" height=\"608\" src=\"https:\/\/www.youtube.com\/embed\/sK7Rn5bCvg0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<h3>How Does Mindful Art Work?<\/h3>\n<p>Laury Rappaport, an artist and expressive therapist based in California,\u00a0is the author of <em>Focusing-oriented art therapy<\/em>, and author\/editor of <em>Mindfulness and the arts therapies: Theory and practice.<\/em>\u00a0\u00a0I was lucky enough to \u00a0talk with\u00a0her this week about how she uses art\u00a0a meditative practice. \u00a0She put it like this:<\/p>\n<p>&#8220;Art provides a focus &#8211; like a mantra or awareness of the breath moving in and out of the body. Creating art helps me to access a meditative state &#8211; where the small mind and body chatter recede &#8211; and I access a great expansiveness that fills me with a deep sense of peace and stillness.<\/p>\n<p>Listening to the art through contemplation and expressive arts methods helps me to access deeper states of awareness and insight. Through art making, an alchemy occurs in which states of inner conflict and confusion are transformed from suffering into greater compassion.&#8221;<\/p>\n<p>I love how Laury\u00a0points out the importance of sitting with our art products. Frequently when I finish making a piece of art, I am mystified about its meaning. Perhaps I am staring at a bird or gorilla, and I have no idea what it has to say to me.<\/p>\n<p>When\u00a0I take the time and effort to contemplate the piece through writing, dialogue, or movement, it will reveal itself, and help transform my feelings or understanding about a particular issue. Using art this way &#8211; attending to it, respecting it, and engaging in the process mindfully, often creates a spiritual experience that transcends my\u00a0every day experience. See this video tutorial on creating <a href=\"https:\/\/mindfulartstudio.com\/spiritual-mindful-art-video-tutorial\/\">&#8220;spiritual art.&#8221;<\/a><\/p>\n<p>(To learn more about Laury and her work, click <a href=\"http:\/\/www.focusingarts.com\" target=\"_blank\">here<\/a>.)<\/p>\n<p>&nbsp;<\/p>\n<h3>Meditative Art vs. Mindful Art<\/h3>\n<p>I think it&#8217;s important to know the difference between mindfulness, mindfulness meditation, and [basic] meditation. When you make meditative art, you may be doing it mindfully, meditatively, or vacillating between the two. There are times I get lost in the art and experience flow, which we talked about in <a href=\"https:\/\/mindfulartstudio.com\/meditate-through-art\/\">part 1<\/a>\u00a0of this series. I believe flow\u00a0is akin to what Israel calls &#8220;mindLESSness,&#8221; or basic meditation.<\/p>\n<p>There are other times I tune\u00a0into the sensory experience of making art &#8211; noticing the sound of the chalk, the smell of my\u00a0paints, and the feel of my hand as it moves across the page. I would call this\u00a0mindful art meditation.<\/p>\n<p>There\u00a0are many different ways to approach art mindfully or meditatively, and sometimes\u00a0your art won&#8217;t be either. There are days\u00a0I am careless or playful in my art, and\u00a0end up in a state of flow, and other days I&#8217;m very mindful and intentional, and end up with a muddy looking painting and a feeling of frustration.<\/p>\n<p>Much like with a yoga practice, your job as an artist is not to achieve perfection, whether in the process or the product. Our job is to practice. To show up. To be present.\u00a0Like any habit, once you practice enough, you&#8217;ll start to reap the rewards, and\u00a0it will be harder to stop making art than to start.<\/p>\n<p>&nbsp;<\/p>\n<h3>Mindful Art\u00a0Exercises<\/h3>\n<p>I have always been a fan of mindful photography, though I didn&#8217;t\u00a0always know\u00a0what I was doing. My photography teacher in college gave us an assignment to photograph and object from 360 degrees.<\/p>\n<p><a href=\"https:\/\/mindfulartstudio.com\/wp-content\/uploads\/2015\/05\/360-Degrees-Mindful-Flower.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-3392\" src=\"https:\/\/mindfulartstudio.com\/wp-content\/uploads\/2015\/05\/360-Degrees-Mindful-Flower-683x1024.jpg\" alt=\"360 Degrees Mindful Flower\" width=\"400\" height=\"600\" \/><\/a><\/p>\n<p>The intent was to help us stretch artistically, and expose our &#8220;eye&#8221; to new angles that we would not have considered. I often remember this assignment, and approach subjects I am photographing this way.<\/p>\n<p>Besides helping me come up with more interesting shots, I find that it increases my focus, creativity, and \u00a0curiosity towards\u00a0a subject. I see beauty in places I would have missed.<\/p>\n<p>I love immersing myself in a subject, capturing those frozen moments, and seeing which ones please me most. To really take advantage of this method, I suggest approaching it in an intentional way. You might experiment with some of the following:<\/p>\n<p>&nbsp;<\/p>\n<h4>Mindful Art Exercise #1: Mindful Photography<\/h4>\n<p>1. Begin by choosing your subject.<\/p>\n<p><a href=\"https:\/\/mindfulartstudio.com\/wp-content\/uploads\/2015\/05\/Choose-Mindful-Photo-Subject.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-3393\" src=\"https:\/\/mindfulartstudio.com\/wp-content\/uploads\/2015\/05\/Choose-Mindful-Photo-Subject-683x1024.jpg\" alt=\"Choose Mindful Photo Subject\" width=\"400\" height=\"600\" \/><\/a><\/p>\n<p>2. Sit with the subject you are going to photograph and take a few minutes to really study it and experience it in as many ways as you can. Touch it. Smell it. Listen to it. This should inform your photographs as well as creating a more mindful approach.<\/p>\n<p>Look at the photo below. Doesn&#8217;t the wilted iris in the right side of the frame look like a little bird? If I hadn&#8217;t studied this flower from all angles, I would have missed that, and it seems sort of magical to me. I also love seeing all the veins in the flower petals from below. The variation in color is so intense.<\/p>\n<p><a href=\"https:\/\/mindfulartstudio.com\/wp-content\/uploads\/2015\/05\/Mindful-Photo-Study.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-3394\" src=\"https:\/\/mindfulartstudio.com\/wp-content\/uploads\/2015\/05\/Mindful-Photo-Study-1024x683.jpg\" alt=\"Mindful Photo Study\" width=\"606\" height=\"404\" \/><\/a><\/p>\n<p>3. Take\u00a0photographs from every angle &#8211; above, below, to the left, to the right, and everything in between. Notice\u00a0your breath, feelings, body sensations, and any thoughts that arise. Attending to these experiences\u00a0is the mindfulness part, the being\u00a0in the NOW. You could also decide to let all this go, and just see what happens. Play with your approach.<\/p>\n<p><a href=\"https:\/\/mindfulartstudio.com\/wp-content\/uploads\/2015\/05\/Mindful-Light-Photo.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-3395\" src=\"https:\/\/mindfulartstudio.com\/wp-content\/uploads\/2015\/05\/Mindful-Light-Photo-1024x683.jpg\" alt=\"Mindful Light Photo\" width=\"606\" height=\"404\" \/><\/a><\/p>\n<p>Whatever your experience, be present with\u00a0it.\u00a0 If you feel frustrated with the project, notice your\u00a0frustration. If you get lost in flow, notice how free you feel. What you experience may not be as important as your ability to stay present in the moment.<\/p>\n<p>&nbsp;<\/p>\n<h4>Mindful Art Exercise #2: Mindful Drawing<\/h4>\n<p>Susan Dahl is an artist and art therapist in Greater Boston who teaches a technique called\u00a0mindful drawing. \u00a0She has kindly allowed me\u00a0to share\u00a0her approach with you.<\/p>\n<p><a href=\"https:\/\/mindfulartstudio.com\/wp-content\/uploads\/2015\/05\/Mindful-Drawing-Prep.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-3401\" src=\"https:\/\/mindfulartstudio.com\/wp-content\/uploads\/2015\/05\/Mindful-Drawing-Prep-1024x683.jpg\" alt=\"Mindful Drawing Prep\" width=\"400\" height=\"267\" \/><\/a><\/p>\n<p>She suggests using a large paper (9 x12 or larger) and chalk pastel, but notes that this technique can also easily be done with pen or pencil on 8.5 x 11 paper. I would add that\u00a0this technique would translate beautifully with watercolor painting as well.\u00a0\u00a0Experiment with materials,\u00a0and see what works best for you.<\/p>\n<p>&nbsp;<\/p>\n<h5>Drawing the Breath, from Susan Dahl:<\/h5>\n<p>1. As you breathe in, begin &#8220;following&#8221; the breath with your pastel.<\/p>\n<p>2. When you exhale, keep your pastel moving, but in a different direction. You will change direction each time you \u00a0inhale and\u00a0exhale.<\/p>\n<p>3.\u00a0Notice what thoughts arise, but let them float by, keeping the focus on the breath.<\/p>\n<p>4.Start with 10 breaths and work up to 20, or set a timer for 3\u00a0minutes.<\/p>\n<p>5. Once you reach the goal time or number of breaths, you can continue to draw, adding whatever inspires you, or just put it aside.<\/p>\n<p><a href=\"https:\/\/mindfulartstudio.com\/wp-content\/uploads\/2015\/05\/Mindful-Drawing-Sample.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-3402\" src=\"https:\/\/mindfulartstudio.com\/wp-content\/uploads\/2015\/05\/Mindful-Drawing-Sample-683x1024.jpg\" alt=\"Mindful Drawing Sample\" width=\"400\" height=\"600\" \/><\/a><\/p>\n<p>I enjoyed not picking up my pastel and allowing my breath to dictate the length of each line and its direction. I added some extra color at the end, as Susan suggested. You can learn more about Susan Dahl and her\u00a0\u00a0<a href=\"http:\/\/www.lexingtoncommunityed.org\/detail.php?q=AMMA\" target=\"_blank\">Mindful Drawing classes<\/a>\u00a0here.<\/p>\n<p>You can also try another mindful drawing exercise that focuses on attending to a subject very carefully in <a href=\"https:\/\/mindfulartstudio.com\/the-mindful-art-therapy-studio\/\">this<\/a> post.<\/p>\n<h3>Comments:<\/h3>\n<p>Please share your wisdom, questions, and your experience. What do you think about these approaches? Would you try the photography with your cell phone even as a short break from work? Drop into the comments and let us know.<\/p>\n<p>&nbsp;<\/p>\n<p>References:<\/p>\n<p>Israel, Ira, May 21, 2015. Huffington Post Online: &#8220;What&#8217;s the Difference Between Mindfulness, Meditation, and Mindfulness Meditation, and Basic Meditation?&#8221;\u00a0http:\/\/www.huffingtonpost.com\/ira-israel\/types-of-mindfulness_b_3347428.html<\/p>\n<p>Rappaport, Laury. (2013).\u00a0<em>Mindfulness and the arts therapies: Theory and practice.\u00a0<\/em>Philadelphia: Jessica Kingsley.<\/p>\n<p>Rappaport, Laury. (2008). <em>Focusing &#8211; oriented art therapy.<\/em>\u00a0Philadelphia: Jessica Kingsley.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; Dear Wonderful, Creative You: A few months ago I did a post called\u00a0Can You Meditate Through Art?\u00a0 where\u00a0I shared a tutorial on mandalas using art as a way\u00a0to meditate. So many of you\u00a0told me how inspiring it was,\u00a0I&#8217;d like to talk more in depth about \u00a0mindfulness and meditation, as well as sharing two more [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_wp_convertkit_post_meta":{"form":"-1","landing_page":"0","tag":"0","restrict_content":"0"},"footnotes":""},"categories":[49,288],"tags":[298,289,296,299,300,290,248,238,293,295,291,292,294,297],"class_list":["post-3365","post","type-post","status-publish","format-standard","hentry","category-art-tutorials","category-mindfulness","tag-how-do-i-meditate-through-art","tag-jon-kabat-zinn","tag-laury-rappaport-books","tag-meditation-for-dummies","tag-meditation-for-people-who-hate-to-meditate","tag-meditation-techniques","tag-meditative-art","tag-mindful-art","tag-mindful-art-practice","tag-mindfulness-laury-rappaport","tag-mindfulness-techniques","tag-mindfulness-vs-meditation","tag-oprah-mindfulness","tag-why-do-i-get-the-best-ideas-in-the-shower"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Can You Meditate Through Art? 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