Scribble Drawing
Grab Your Supplies
A piece of paper or notebook. Large pieces of paper are great, but a notebook that is used exclusively for your artistic reflection can be useful to track your progress. Some kind of writing utensil. Pens, pencils, crayons, markers, oil pastels, whatever speaks to you!
Meditate
Before you begin, it’s important to take time and center yourself in the current moment. Close your eyes, take several deep breaths consciously feeling the air leaving and entering your body. Continue breathing until you find yourself centered and present in this moment
Set an Intention
What would you like insight on? What would you like help with? What would you like guidance on? Write this down on the paper you will be drawing or in a separate journal.
Draw!
Holding your writing utensil in your non-dominant hand, close your eyes and think deeply about what you are reflecting on. Then begin scribbling on the page while keeping your eyes closed. This should last for about 20-30 seconds, but listen to yourself when you think you should be finished.
Once you are finished scribbling, open your eyes and find any shapes or images in the scribble. If nothing is popping out to you, move the page around and see if anything appears. Trust your intuitions and go with the first image or shape you notice.
Using that image or shape, flesh out the drawing with more detail. Feel free to use more colors or different writing utensils to complete this.
Feel no pressure to create a masterpiece! Some days, you may want to spend quite a bit of time fleshing out the drawing. Others, you may want something a lot more simplistic. Either approach is completely fine, just be sure to trust your intuition.
Reflecting
Once you feel the image is complete, take some time to reflect on what you’ve created. You may choose to write out these answers or simply reflect on them internally.
What’s going on in this picture? What makes you say that? What more can you find?
If this image could talk, what would it say?
Does this image have any advice for me about my original intention? Anything it wants me to be aware of, do differently, or change?
Blind Contour Drawing
Contour drawing entails tracing the outlines of an object. Continuous contour drawing involves maintaining a continuous line from start to finish without lifting the pencil.In blind contour drawing, you keep your gaze fixed on the subject throughout, only seeing the outcome on the page once you're done. This approach enables us to dedicate complete focus to our subject, observing intricacies formed by its contours, which often transcend its boundaries. It's not merely about delineating the outline of a leaf; it's about capturing the surrounding elements like the window frame behind it, the crisp edge of a shadow, or the play of light on the water inside a vase.
Directing our attention solely to the subject can minimize the tendency to pass judgments or set expectations regarding what appears on the page. Your subject can be anything: a person, a plant, a coffee mug, whatever speaks to you! What’s important is to let your consciousness flow between you and your subject and make a connection.
Getting Started with Meditation
When first starting out with meditation, it can be hard to know what to do. How should I be sitting? Should I be in complete darkness? Where should I be meditating? Do I have to make a noise while meditating? To help you out with meditation, here are six recommendations to get you going:
Choose a Quiet and Comfortable Space
Find a quiet place where you won't be disturbed. Sit or lie down in a comfortable position. You can use a cushion, chair, or meditate on the floor.
Set a Time Limit
If you are new to meditation, start with a short time, such as 5 or 10 minutes. As you become more comfortable, you can gradually increase the duration.
Focus on Your Breath
Close your eyes and take deep, slow breaths. Focus your attention on your breathing. Notice the sensation of air entering and leaving your nostrils, the rise and fall of your chest or abdomen.
Observe Your Thoughts
As you meditate, thoughts will inevitably arise. Instead of trying to suppress them, gently acknowledge them and bring your focus back to your breath. Imagine your thoughts as clouds passing by without attaching to them.
Perform a Body Scan
A body scan involves paying attention to different parts of your body, starting from your toes and moving up to your head. Notice any sensations, tension, or relaxation in each part.
Ending Your Session
When your time is up, sit quietly for a minute. Slowly open your eyes and take a moment to notice how you feel before getting up.
If, at first, you find yourself drifting and unable to focus don't worry! Honing your meditation skills takes time, so remember to be patient with yourself and keep trying! If what you're having difficulties with is where to start, here a several prompts that may help you out:
What aspects of your life feel misaligned?
What specific factors contribute to this imbalance in each area?
Are there parts of yourself or your life that you struggle to fully embrace?
What barriers exist to accepting them wholeheartedly?
What limiting beliefs do you hold about yourself or the world?
How do these beliefs influence your actions and decisions?
Are there regrets or resentments you are ready to release?
If so, which ones?
Who do you wish to forgive, including yourself, and what motivates this desire for forgiveness?
Where do you crave more love and acceptance in your life?
In what areas do you feel lacking in these qualities?
What brings you joy and purpose?
What activities or aspects of life ignite your passion and keep you grounded?
What aspects of your life do you seek greater clarity on?
Prioritize and list 3-5 questions you wish to explore further.
What emotions and behaviors arise from your beliefs and patterns?
Can you pinpoint where these sensations manifest physically in your body?
Which emotional patterns do you seek to change?
How do these patterns manifest in your daily life?
If failure were not an option, how would you live your life differently?
Envision your life in the short-term and long-term, detailing the changes and successes.
How does this vision make you feel?
