Art + Journaling
Join me in my ritual art practice…
Here is one of my favorite prompts, where art + journaling = insight + release. The cathartic effect of this art activity makes it especially useful to me on days I am feeling stressed or disconnected. I adapted this exercise for at home use from one of my favorite art therapy assessments, the Art Therapy Dream Assessment, developed by Dr. Ellen Horovitz, ATR-BC LCAT (Horovitz, 1999), which combines art creation, written response, and vocalization, to distill the essence of what is affecting you*. I borrow this framework to arrive at a centering sentence with which to move forward through the day. This sentence may simply honor and acknowledge my current emotional state, or may take a challenging experience and reframe it into something empowering. I take time to reflect on how the heart of this sentence can serve me as I interact with my environment.
In this exercise we are creating abstract art, at least to start. As you become more comfortable in your art practice, you will adapt and play within your exercises. Abstract work will help in practicing non-judgement of your work and ego-release, allowing you more easily to maintain mindful attention.
Materials
Sketchbook or paper of choice. I use a sketchbook to keep all my entries in one place and look back through.
Watercolor or paint of choice. I prefer paint to other mediums for this prompt (especially if just starting out) because it encourages a release of control and allows for freer physical and emotional attention.
Water
Brushes
Pen or pencil
The Exercise
Begin painting! This is abstract. You are not painting “something”, you are laying your emotions on paper. Just put your brush to paper and pay attention to the FEEL of painting and not on the LOOK of what is happening. Move intuitively, letting your brush go as you wish. Some days you may be drawn to strong sharp strokes, other days light and fluid. Some days more water, others times, heavier paint.
Sit back and look at your creation for a minute. Then begin writing a paragraph in response to the artwork. Write whatever comes to you. It could be a story, a description, or even stream of consciousness. Again, try not to overthink this or make judgement on what thoughts are coming up, just write it down.
Read your paragraph aloud to yourself. Pause. Reflect.
Circle words within the paragraph that stand out to you as important.
Make a smaller paragraph utilizing these circled words.
Read this paragraph aloud. Pause. Reflect.
Underline a handful of words from this paragraph that most strongly pull your attention.
Rearrange them into a final sentence.
Read this sentence aloud. Pause. Reflect.
I will make a note below about what importance I have found in the final sentence, and it’s applicability in finding balance in my daily life.
My Session…
You can watch my process below. Since my writing is difficult to read here, I’ll share that my distilled sentence was:
“Mossy springs burst forth from fallen anger.”
I noted that when I mindfully acknowledge and let go of my anger, I invite that mossy soft goodness into my inner being (in so many words).
So you can see a small example of how agitation/anxiety being released through creative expression and thoughtfully addressed, can be transformed into something useful for the day. Now, not all session will end with a transformative softening sentence. Sometimes they will simply name that I feel “x”, and that acknowledgement and externalization alone is helpful.
Also! Don’t forget those opening and closing rituals discussed last post. And enjoy this time you’ve carved out for yourself! No one is grading or judging you. This practice is completely yours, and is here for you to come back to and nurture yourself.
Thank you for being here with me. If you’ve enjoyed the read, you can subscribe to the blog here and receive updates when new posts arrive.
If You Need Deeper Support…
Please know that this is a wellness practice and is not a substitute for therapy. If you are in need of support, please visit the Art Therapy Credentials Board to find a credentialed art therapist, or Psychology Today for a licensed therapist.
*Horovitz, Ellen G. and Sarah L. Eksten. The Art Therapists’ Primer: A Clinical Guide to Writing Assessments, Diagnosis, and Treatment, Charles C Thomas Publishers, Ltd., 2009.
