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Writer's pictureMellow Mummas

Mindful Practices Series: Therapeutic Drawing for Inner Calm

Updated: Oct 9




In a world that often feels rushed and overwhelming, finding simple yet powerful ways to slow down and reconnect with ourselves has never been more important. For many of us, mindfulness practices like breathwork and meditation are wonderful tools for centering ourselves—but did you know that creative outlets like drawing can offer the same benefits?


At our most recent retreat, we introduced a session on therapeutic drawing, allowing everyone to engage with their creative side while also fostering a deep sense of mindfulness. I was reminded of just how powerful a practice like this can be for quieting the mind and easing stress, and I wanted to share that experience with you here.


What Is Therapeutic Drawing?

Therapeutic drawing is a mindfulness practice that uses simple, repetitive lines and shapes to help ease the mind, release tension, and promote inner calm. It’s not about being an artist or creating a masterpiece; it’s about the process of slowing down, focusing on each stroke of the pen, and allowing yourself to be fully present.


For many of us, our days are filled with constant mental noise—from worrying about our children’s needs to juggling endless to-do lists. This practice of drawing asks us to step away from all that and return to a slower, more intentional rhythm.


How Therapeutic Drawing Promotes Mindfulness

Mindful drawing, like the Zentangle method, is based on the principle of focusing on simple patterns and repetitive strokes. As your pen glides over the paper, your attention naturally shifts to the movement of your hand, the feel of the paper, and the developing pattern. Each stroke becomes a small moment of presence.

Here are some of the ways therapeutic drawing helps promote mindfulness and well-being:

  • Bringing Focus to the Present Moment: Just like meditation, therapeutic drawing encourages you to focus solely on the present—letting go of worries about the past or the future. It trains your mind to be here, now.

  • Reducing Stress and Anxiety: The repetitive nature of drawing calming patterns can have a soothing effect on the nervous system, similar to how rhythmic breathing calms us. As your mind becomes absorbed in the drawing, the stress of daily life begins to melt away.

  • Enhancing Emotional Awareness: While drawing, you may find emotions bubbling up that you weren’t consciously aware of. This practice can give you the opportunity to sit with your feelings in a non-judgmental space, exploring them gently and with compassion.

  • Cultivating Creativity: Therapeutic drawing isn’t about creating a “perfect” image; it’s about letting go and allowing creativity to flow freely. As mothers, our creativity often gets pushed aside in the busyness of life—this practice can help reawaken that spark in a gentle, relaxing way.


Therapeutic Drawing at Our Retreat

During the recent retreat, we gathered in a circle, each of us with a blank piece of paper and a few pens. The room was quiet except for the soft sounds of pens gliding over paper and the occasional deep breath. It was a beautiful sight—women taking time to focus inward, giving themselves permission to simply be with their thoughts and the unfolding patterns.

Many of the participants shared how they found it incredibly freeing. There was no right or wrong way to create their drawings—just space to be creative and present. By the end of the session, the energy in the room was noticeably lighter. People had moved from a place of tension to one of calm and focus.


How to Start Your Own Therapeutic Drawing Practice

If this practice resonates with you, I encourage you to try it at home. Here’s how you can get started:

  1. Create a Calm Space: Find a quiet corner where you won’t be disturbed. Turn off any distractions, and maybe light a candle or play some calming music in the background.

  2. Gather Your Supplies: All you need is some paper and a pen. You don’t need any fancy art supplies—simple materials work just fine.

  3. Set an Intention: Before you begin, take a moment to close your eyes and take a few deep breaths. Set an intention to simply enjoy the process of drawing, letting go of the need for perfection.

  4. Start Small: Begin by drawing simple shapes—maybe a spiral, a circle, or a line. Repeat the pattern, allowing yourself to fall into a rhythm. There’s no need to rush. Allow the drawing to unfold naturally.

  5. Notice Your Thoughts and Feelings: As you draw, pay attention to how you feel. Do you notice tension in your body starting to release? Is your mind quieter? Let the act of drawing become a form of meditation.

  6. Embrace the Process: Remember, this isn’t about the final drawing. It’s about the act of drawing itself—the slow, mindful process of creating something just for you.


A Simple Practice with Big Benefits

Therapeutic drawing is such a simple, accessible practice, yet its effects can be profound. It offers a chance to unwind, slow down, and reconnect with yourself in the midst of life’s busyness.

Mindful Practices Series: Therapeutic Drawing for Inner Calm

Whether you’re a mother craving a few moments of peace or someone looking to explore mindfulness through creativity, I encourage you to give therapeutic drawing a try. You might be surprised by how much clarity and calm it brings.


I’m excited to share more mindful practices with you in the coming weeks, but for now, why not grab a pen and give this one a go?








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