Have you ever noticed how calm kids become when they start creating a piece of art? Even after the most hectic day, a box of crayons and a coloring page can be all that’s needed for little ones to relax and unwind.
But what if there was more to this art-induced calm than meets the eye? Enter mindfulness-based art therapy, a combination of mindfulness and creativity that provides real benefits and is equally easy to practice.
Art therapy is an integrated mental health practice that combines traditional therapy with the creative process of artistic expression. It is used to improve overall wellbeing and mental health. Art therapy is unique because it engages both the mind and body and unlike other forms of therapy, it does not solely rely on verbal communication.
In art therapy, artistic expression provides an alternative for verbal communication, which can sometimes be limited. By focusing on creative expression, art therapy can empower children to freely explore their emotions through a new lens.
Laurie Maves, MAAT, an art therapist in Sarasota, Florida says that mindfulness art therapy can be used in a variety of ways with children to help them overcome anxiety and better regulate their emotions. Maves explains that the process of creating something, whether it is 2 dimensional, like drawing, or 3 dimensional, like building with clay or making sculptures, can be a fun and soothing process. In her experience, art therapy helps children’s minds shift to the process of creation and away from the issues that might be causing them anxiety.
Mindfulness is the practice of bringing attention to the present moment without judgement. It includes being aware of the physical sensations in your body, the environment around you, and accepting this awareness with a sense of non-judgement.
Mindfulness has been found to improve mental and physical health by reducing stress and improving emotional regulation.
Perhaps unsurprisingly, mindfulness art therapy, also called mindfulness-based art therapy (MBAT) is a type of therapy that combines mindfulness with creative expression. According to Maves, the creative process of art allows for an externalization of thoughts and feelings.
“Children can take what’s going on in their minds and get it out onto paper or clay or whatever medium they might be working with. Sometimes making art alone can be helpful in externalizing feelings, but if the child wants to talk about what they made, the art acts as a metaphor, and is often a safer way for them to discuss about what’s causing the anxiety” says Maves.
One of the greatest strengths of art therapy is it’s encouragement of a different form of communication. Maves remarks, “It is often much easier for kids to draw about the things that bother them than to talk about them. It’s often difficult for adults to find words to express their feelings, so imagine a child trying to do the same.”
“Making art, drawing, sketching, etc., takes pressure off of trying to explain one’s self and ‘how’ they are feeling. Art making provides a safe coping mechanism for kids”, explains Maves.
Mindfulness art therapy isn’t a one size fits all practice- there are many types of art that can be done at home. Try introducing your child to several different types of art therapy and see which ones they like best. Here are seven types of mindfulness art therapy kids will love.
Coloring by nature has a lot of mindful elements, making it a near perfect practice for art therapy. Plus, who doesn’t love coloring? Whether inside the lines or not, coloring is a tried and true form of mindfulness.
How to practice: Set up a coloring station for your child with their favorite modes of coloring and a coloring page. Before their crayon hits the paper, explain to them that this coloring session is going to be a little different. Encourage them to bring their attention to the present moment as they color, noticing the feeling of their crayon or pencil on the paper, the smells, colors, and sounds that accompany their coloring.
💙 Bonus: Listen to Bunny’s Magic Coloring Book to help your child slow down and color with mindfulness.
Drawing can be a great way to help children identify what they’re feeling. This can be especially beneficial for children who like to express themselves without words. Reassure them that there’s no right or wrong way to illustrate their emotions.
How to practice: Give your child a piece of paper and some colored pencils. Ask them to a draw a picture of how they’re feeling. After they finish drawing, you can ask if they’d like to share their drawing and how they feel now. Ideally the child can come to see how their artistic creation helped them feel better, and this may allow them to seek out the activity on their own during times of emotional distress, anxiety, or when feeling other big emotions.
Combining the experience of listening to music and feeling cool, soft, modeling dough is a sensory-rich experience that can help children ground themselves in the present moment. If you want to go a step further, you can use scented dough, to engage their senses even more.
How to practice: Turn on music your child finds calming (think: instrumental) and give them a ball of modeling dough. Allow them to play with, shape, and interact with the dough for as long as they like.
Using the power of nature can be a powerful way to help children explore their mind and body. A two-part practice, both outdoors and indoors, making a nature collage is a great way to help kids feel connected to the Earth and to themselves.
How to practice: In the first part of this practice, step outside with your child and encourage them to gather fallen leaves, flowers, or other materials that interest them. As your child collects, ask them to notice how each item feels, looks, smells, and sounds. After collecting, bring out a piece of paper and let your child create a collage of the items they found. Remind them to continue noticing the unique details of each object as they design their collage.
Watercolor painting is a time-honored form of art for little ones and can easily be infused with mindfulness art therapy. It can also be a great way for children to express how they’re feeling without using words. This practice can be especially helpful for children to channel strong feelings like stress or frustration into.
How to practice: Set up a painting station with a paintbrush, watercolor set, and thicker piece of painting paper. Before they start painting, explain to your child that they are going to paint their feelings. Encourage them to use colors and patterns that represent their emotions, then let them paint in whatever way they wish.
Incorporating elements of loving-kindness meditation with card making can be both relaxing and help your child develop their sense of gratitude.
How to practice: Gather a sheet of paper, a box of colored pencils or crayons, and any other decorating supplies you have on hand. Have your child think about someone they love (it can even be themselves) and design a card for that person. Encourage them to think about each detail of the card as they design it, and why they chose it for this person.
💙 Bonus: In Love Letters For Turtle, Turtle’s friends show how much they love her by creating special cards for her. This meditative bedtime story is the perfect way to end a day of card creation.
While often touted as a mindless past-time, doodling has actually been found to boost memory, improve attention, and reduce stress. It’s simple and repetitive nature helps children reduce anxious thoughts by activating the parasympathetic nervous system.
How to practice: In a notebook or on a piece of paper, have your child doodle whatever feels right for them. There’s no right or wrong way to doodle, as long as your child is focused on their doodles, they’re going to benefit from the relaxed state of mind this practice brings.
Like any practice, mindfulness art therapy will take your child some time to get used to. The shift from seeing art as simply a means of entertainment to a mindful practice comes with repetition. It’s especially helpful to create a peaceful environment and use art supplies your child already likes. If they’re a big fan of crayons, but not so much markers, you can tailor their experiences to include crayons.
Remember to introduce new practices during times when your child is feeling calm. If your child is in the middle of a meltdown, it might not be the best time to break out the watercolors, but it might be a good time to give them a ball of modeling dough. You know your child best and when they are receptive to trying new things.
If your child loses focus or interest, you can gently bring their attention back by remarking on their artwork or asking them how they’re feeling. The purpose of mindfulness art therapy is to let your child explore their own feelings, so follow their lead.
Looking for more ways to help your child relax mindfully? Check out these 15 self-care activities for kids.
