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10-Minute Mindful Coloring Exercise

10 February 2023
By Maxi Schoelzel
As the emotional competence lady of Samaṇa, Maxi implements small changes in her everyday life, one step at a time. Rather than scheming, she likes to instead try and fail. She's been using art therapeutic methods for years in her individual and group work. Having begun doing breathwork intensely is another change in her life. For Samaṇa she translates her art therapeutic experience into words and practice.

Mindful coloring as a form of meditation

Mindful coloring is a form of meditation that involves coloring an image or pattern with the intention of being present and focused. You can use adult coloring books or print out coloring sheets from the internet. Spend time selecting colors and focus on the sensation of the pen or marker on the paper, the smell of the ink, and the sound of the pen on the paper. Allow yourself to be fully present in the moment, focusing on your breath and the coloring process.

The steps are as follows:

  1. Preparation: Organize some coloring books or print out coloring sheets from the internet and some colored pencils.
  2. Instructions: Start by coloring your chosen sheet. Spend time selecting colors and focus on the sensation of the pen or marker on the paper, the smell of the ink, and the sound of the pen on the paper.
  3. Distractions: Ifyou catch yourself thinking about the past or the future you can gently bring your awareness back to what you are doing in the present moment, by describing what you are doing, e.g. "I'm using the blue color to paint right now". Simply notice what colors you choose, without judging your choice or the color itself. Simply observe and notice like: "I chose pink for all suns in the picture". There's no right or wrong.
  4. After the activity: If you feel like it, stay present for a few more minutes. Observe your work without judging, feel the sensations in your body, connect with your breathing. Stay present before continuing with your day.

How about you put 15 minutes aside this week when you'd like to refocus to give this technique a shot?

If you’re ready to explore your inner world deeper, why not start your quest with Samaṇa?
Disclaimer
The information in this article is provided as an information resource only and is not to be used or relied on for any diagnostic or treatment purposes. Please consult a professional for guidance about a specific condition.