Relax and de-stress with our mindful circles and dots exercise. Improve your mental health and creativity with this simple yet effective technique.
As a mom, finding time for yourself can be challenging, and dealing with stress can feel overwhelming. However, incorporating creative self-care into your routine can effectively relieve stress and promote mental health. That’s why I want to share an exercise that I’ve found particularly helpful for calming my mind and finding a sense of peace; drawing circles and dots.
By focusing on the task of drawing circles and dots, you can experience a sense of flow and relaxation. This creative activity can also help you practice mindfulness, which can be beneficial for reducing stress and anxiety. Additionally, the repetition of drawing circles and dots can be meditative and calming, allowing you to step away from the chaos of everyday life and find a moment of peace.
When you intentionally place your dots in each circle, you also practice letting go of perfectionism. This exercise is not about creating a perfect piece of art but rather about the process of creation and letting go. This can be a powerful tool for overcoming perfectionism and embracing imperfection, which can, in turn, lead to greater self-acceptance and self-confidence.
So grab a pen and paper and enjoy some well-deserved creative me-time with this exercise!
Have fun with this mindful circles and dots exercise! Please let me know if you’ve tried this one; I would love to see it.
You can find a small video of this exercise on my Instagram @thecreativecooldown
Supplies used:
Bristol paper (Winsor & Newton), alcohol markers (ohuhu), fineliner 0,1 and 1.0 (Ohuhu), white gelly roll pen (Sakura), circle maker (not pictured)
Alternative supply suggestions:
You can use any material for this exercise, such as colored pencils, crayons, or a pencil. In addition, you can use any round object to trace your circles.
Instructions:
Step 1
Before you start, slowly breathe in and out a few times to clear your head and ground yourself.
Grab a blank piece of paper and a pen or marker. Draw a few circles on your page in different sizes, using a circle maker or a round object as a guide if needed.
Step 2
Add color to your circles using your choice of medium – you might try colored pencils, markers, watercolors, or any other medium you enjoy using. Choose colors that are soothing and make you feel good.
Step 3
Now, it’s time to start making your dots! Take your pen or marker and begin adding dots inside each circle. Start at the top of the circle and work your way down toward the bottom, making the dots closer and closer together as you go. Imagine the dots as grains of sand in an hourglass, with only a few at the top and more and more as you approach the bottom.
Experiment with different sizes and densities of dots. You can even use different colors within each circle for added interest. For example, if you’ve colored your circle with a light color, consider using a black fineliner for the dots or a white gel pen for darker circles to create a high-contrast effect.
As you work on your circle and dot exercise, try to let go of any expectations or judgments you might have about your work. Instead, focus on the process of creating and the calming effect that comes with repetitive movements. Take your time, breathe deeply, and allow yourself to be fully immersed in the present moment.
After completing your circle and dot exercise, take a step back and observe your work. You might be surprised at the beauty and complexity that can arise from such a simple exercise. Next, reflect on how purposefully placing dots within a circular shape has affected your mental state – do you feel more relaxed, focused, or centered? Use this exercise as a reminder of the power of creativity to support your mental health and well-being.
So, if you’re feeling stressed or overwhelmed, take some time to try this exercise. Draw your circles, add your dots, and let yourself get lost in the process. You may be surprised at how calming and therapeutic it can be. And remember, there is no right or wrong way to do it – just let yourself play and see what happens.
You might also like my comforting circle bundles exercise if you enjoyed this exercise.
