Have you ever felt the pressure to create something perfect; a masterpiece that’s ‘good enough’ to justify your time and effort? Are when you create something, does it always feel like you need to 'perform' in a certain way, or make it 'Instagram worthy', rather than create in a way that you actually want to create in?
If so, you’re not alone. As a mindful art facilitator I have come to across so many people, at least one in each session I've ever facilitated, who struggle with this mindset, which can make creativity feel intimidating rather than freeing.
But what if art wasn’t about achieving perfection? What if it was simply about being present, exploring the process, and giving yourself permission to play? For me, that’s where mindfulness transformed my creative practice, and it can do the same for you.
My art workshops for companies are underpinned by the mindfulness attitudes, as I outline below.
Discovering Mindfulness Through Art
I’ve always been passionate about creating art, but it wasn’t until Lockdown that I truly realised how mindfulness could deepen and enhance the experience for me. During an online workshop we drew our breath, and drew mindfully with both hands at once. And something clicked inside me!
I’d practiced mindfulness meditation for a few years before training to become a teacher, and in 2011 decided to complete my Mindfulness Now teacher training. As I was training and I learnt more about its philosophy, I saw just how beautifully mindfulness attitudes aligned with my approach to art making, and enabling others to make art.
When I say “making art,” I don’t mean creating a masterpiece. I simply mean making marks on a page, without judgment or expectation. It strikes me how often peoples' views are of art; “I can’t draw!” is something I hear a lot! What is this imaginary standard we bullied ourselves into meeting?! I believe it can be based on earlier experiences in school, our family and in society.
For me, there is so much more to art than pretty pictures. It’s a way to play, to focus, to look closer, to express ourselves. There is so much more to creative expression than producing something ‘good.’
The 9 Attitudes of Mindfulness, and How They Inspire Creativity
The 9 attitudes of mindfulness, introduced by Jon Kabat-Zinn, offer powerful ways to infuse your art practice with calmness, curiosity, and freedom. Here’s how they can guide your creativity:
1. Beginner’s Mind
Approach your art as if it’s your very first time (even if you painted yesterday!). Be curious, like a toddler discovering the world for the first time. What does the pencil feel like in your hand? How about noticing marks appearing from the nib of the pen? How the paint colours mix together and how it feels when they splodge from the end of the paintbrush? How it sounds when we rip paper or clean our brush against a glass jar of water?
Try this: Pick up a material and focus purely on the sensation of using it. No expectations — just curiosity.
2. Non-Judging
Mindfulness is all about observing without labelling things as ‘good’ or ‘bad.’ Your art can be the same. We are so good at judging things, people, situations, ourselves. But what happens if you aim to notice the judgement, and let it go?
Try this: If you notice thoughts saying, “This looks awful,” pause and remind yourself that every mark is part of the process. It’s totally normal to have these thoughts; it’s society’s conditioning and it doesn’t mean it’s fact.
3. Patience
Everything happens in its own time, and it’s the same with creativitiy. Patience helps you relax into the process. What if going slow is the point?
Try this: What is it like to choose to go slowly whilst you are creating? How does the process feel different? Watercolours are a great thing to try for this - can you drop some colour onto a wet splodge of water on the page, and watch as it spreads and makes its own shapes?
4. Trust
Trust yourself and your instincts as you create. Trust the process. Trust your ideas. Art doesn’t need a strict plan; it can unfold moment by moment.
Try this: What if you give yourself permission to just make? We are so used to starting an art project with a clear idea of where it should go and what it should look like. But what happens if you just let yourself make it up from moment to moment?
This takes practice, but wow, it’s an amazing way to make art!
5. Non-Striving
Mindfulness encourages you to focus on the now, not chasing a perfect outcome. Non-striving means not giving into the “shoulds” which present themselves to us so often. What if you just notice what is there, right now? What is my experience of making, right now?
Try this: Doodle freely or paint with no set plan. Close your eyes! Focus on the process of mark-making, rather than focussing on the end result. What if the end result is almost irrelevant?!
6. Acceptance
If we do have a plan of how we want our art to look, not every piece will go as planned. And that’s okay!
Embracing the ‘imperfections’ in our work means we are giving ourselves permission to be imperfect. Remember, accepting doesn’t mean we have to like it.
Try this: If something ‘goes wrong,’ ask yourself: “What if I just went with it?” Often, those accidents become the best bits. Think Bob Ross and his ‘happy accidents’!
7. Letting Go
Similar to non-striving, letting go reminds us that we can let go of the need for an outcome with our art. We can let the art unfold in front of us - almost like it has a life of its own, and we are discovering it as we go! Like an art archaeologist. An artaeologist.
Release the need for control and see where creativity takes you.
Try this: Set a timer for 10 minutes and create non-stop — no editing, no fixing. Just let go and see what happens! I find closing my eyes helps a lot.
8. Gratitude
Taking a moment to appreciate the creative process can make it even more meaningful. Letting yourself appreciate the colours in front of you, the textures, the noises, the smells. The fact that your body is allowing you to create, and that this is you being able to express yourself onto paper. How amazing is that!!
Try this: Pause for a second to notice how nice your pencils feel, how vibrant your paints are, or how good it feels to create. Notice how it feels to see the marks you’ve made in front of you.
9. Generosity
Perhaps generosity is about allowing yourself to not strive for an end result with your art. Perhaps it’s giving yourself permission to take 10 or 15 minutes for yourself, to just create without an agenda.
It might be generosity in a more traditional sense, and sharing something you’ve made with a loved one, or showing someone who might benefit how to make art in this way.
Try this: Invite friends for a relaxed art session — no pressure, just connection and creativity.
Bringing Mindfulness and Art Together
Blending mindfulness with your art practice can help you feel calmer, more inspired, and connected — both to yourself and others. For me, this approach has been transformative. When I facilitate art workshops, I invite participants to join me in a body scan meditation to begin, grounding ourselves in the present moment. I provide materials, or a loose theme, as a starting point (not an end goal), and encourage each people to trust their own process, reminding them that there is nothing to get 'wrong'.
It’s a joy to see people discover their own unique ways of creating, even when they start out believing they ‘can’t draw.’
Art can be whatever you need it to be; a chance to unwind, explore, or express yourself. By embracing mindfulness attitudes, you can step away from the pressure of ‘getting it right’ and simply enjoy the moment of the process.
If you're looking to bring creativity, calm, and connection into your workplace, I offer tailored Creative Wellbeing Workshops designed to help teams unwind, reduce stress, and boost inspiration. Get in touch to find out how I can support your team's wellbeing through mindful art practices.
