Guidance for mindful colouring

Approach this drawing with the intention of increasing your capacity to see life with a fresh and open perspective

As you colour, pay gentle attention to each pencil stroke, consider each time you touch the page, the uniqueness of each new movement you make. Consider that this particular movement has never been made before, nor will exactly the same movement ever be made again. The value here is in quietly observing the subtle differences, notice when your work flows, when it halts, how it changes moment to moment i.e. the pressure, the speed, your proximity to the paper, your choice of colour, your mental state, your physical state etc. Not analysing or judging this, just noticing how you are in the moment. Developing the capacity to see each moment as subtly new and emergent develops Beginner’s Mind and an increasingly open perspective.

Approach this drawing with the intention of enhancing your capacity to think with greater balance and breadth

This time, pay gentle attention to your reaction to the activity of colouring. Notice the way the mind may shift along the spectrum of liking, disliking, tuning out from the moment, engaging with the design, being clear without any mind activity. Notice the intensity of these thought patterns and their associated physical and emotional responses i.e. joy at finishing a particular part of the design, irritation if you make a ‘mistake’, lost in thought about the past or future and disengaged from the drawing, absorbed without thought. You are not analysing or judging the mind, you’re just being with these constant changes in the moment. Developing the capacity to see these movements of the mind develops awareness and a capacity to be with rather than get caught up in judgements.

To have greater clarity and focus on what is here and now and reduce mental distractions

To cultivate an attitude of letting go, begin by noticing the state of your mind as you approach the design i.e. is it agitated, calm, distracted, focused, on autopilot, aware? Decide how long you will spend on the colouring and set a timer accordingly. Notice what your attention is drawn to. Ask yourself whether what you see, is what others might see in the same design? As you embark on the colouring, consciously choose to keep your attention on the activity. When you notice your attention being drawn away by thoughts, ruminations, distractions, notice that and gently bring the attention back to the colouring. Do this every time you notice the attention wander. This will develop the capacity to Let Go. When the timer goes, stop what you are doing and sit with that feeling of having let go there and then. The more you do this the more you will be able to let go in the rest of life.

The wisdom to see ‘what is’ and adapt to change with greater agility

Before you begin to colour, tune in to how you are right now, do a simple body scan paying attention to any tightness or contraction around the shoulders, jaw, belly, thighs etc. Notice also where there is ease and comfort. Without trying to change anything accept this is how you are right now. As you embark upon the drawing, seek to accept whatever happens entirely. Notice any resistance, agitation that stands in the way of having a clear mind. i.e. thoughts, judgements, creative ideas, external distractions. If you need to take action seek to do so from a position of acceptance of ‘what is’ and a balanced mind. This way you will develop an increasing capacity to be with events as they are and increasingly respond to them from a place of balanced clarity, focus and awareness.

The capacity to be truly with life’s ups and downs with greater calm and clarity

To start with, take an extended pause, simply sitting with the design in front of you and the pencils ready. Turn your attention inwards to your current state of mind. Just observe the mind as you are sitting quietly. When the mind wanders away, gently bring your attention back to the current moment of just sitting quietly. Stay with this pause until you begin to feel a sense of impatience to get started. Then be curious about how you know you are experiencing impatience i.e. has your heart rate increased, are there contractions in the throat, have the thighs tightened, brow and/or shoulders clenching, mind active. Notice the many ways there is a desire to pull away from this discomfort. This develops the capacity to become increasingly familiar with your felt sense of impatience. The longer you sit with discomfort the more you are developing patience. As you start the drawing each time you become aware of any subtle ‘impatience’ seek to spend a little time with it before moving on. In contrast also become increasingly familiar with the sensations of patience and the effects it has on your mind and body. Consider the link between patience and joy in what you are doing and life.