Discover the power of a mindful mark-making exercise for stress relief and self-care. Learn how to let go of stress and perfectionism with this easy and accessible form of creative expression.
As a busy mom, it can be challenging to find time for self-care. However, taking care of yourself is essential for your well-being and ability to care for your family. One easy and accessible form of self-care is through a mindful mark-making exercise for stress relief.
Mindful mark-making is a simple and effective way to express yourself and let go of stress and perfectionism.
Mark-making is the act of creating marks on a surface, such as paper or canvas, using a variety of tools and materials. This exercise is about letting go and being spontaneous with your art without worrying about the outcome or making it perfect.
I hope you have some well-deserved creative me-time with this mindful mark-making 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), Pitt Artist Pen brushes (Faber-Castell).
Alternative supply suggestions:
You can try this exercise with any supplies you have at home, your own, or borrow some of your kids’ supplies.
Colored pencils, markers, crayons, and paint, can all be used for this exercise.
Step 1
Before you start, slowly breathe in and out a few times to clear your head. Then, bring yourself to the present, away from all the day-to-day stress.
Start making marks on the paper or canvas without any particular plan or intention. Choose a section of the paper and fill it with marks in a specific direction, such as vertically or horizontally.
The goal of this exercise is to let go of control and allow yourself to be free with your art, so don’t worry too much about the outcome or whether your marks look “good” or “right.”
Step 2
After filling that section, experiment with making marks in a different direction, such as diagonally or curved. Try different types of marks, such as dots, lines, and squiggles.
You can use different tools, experiment with different pressures, and try different shapes and lines.
As you make these marks, pay attention to how they feel. For example, which direction or type of mark feels most natural or enjoyable to make? Which ones feel forced or uncomfortable?
Also, notice how you feel in your body and mind. Do you feel more relaxed and calm? Do you feel a sense of release or freedom? Pay attention to the sensations and emotions that arise as you create.
Step 3
Finally, fill the entire page with marks in the direction or directions that feel right for you. Again, follow your intuition, and don’t worry about creating a finished or perfect piece. The goal is to enjoy the mark-making process and let go of any expectations or judgments.
Mindful mark-making can be a powerful tool for relieving stress and promoting self-care. By focusing on the process of making marks, you can let go of any worries or distractions and immerse yourself in the moment. This can help you tap into your creativity and intuition and find new ways to express yourself and relieve stress.
Incorporating mindful mark-making exercises for stress relief into your daily routine can be a simple and effective way to practice self-care. By taking a few minutes each day to create marks and express yourself, you can improve your overall well-being and ability to care for yourself and your family.
If you liked this exercise, you might also like my mindful lemniscate drawing exercise.