How wonderful were those days when we could paint a purple giraffe or a pink bear when we were little kids? The process itself gave us so much pleasure that the result was never given a damn. We were doing mindfulness then? Wow, so the conclusion is that now, under the illusion that we have grown up and have acquired some knowledge, we need guidance to consciously do what we did as a kid effortlessly without awareness.
Welcome to your childhood mindfulness exercise known as Mindfulness colouring. In this, we pull our attention into the present moment by colouring in a colouring book or colouring sheet with mindful colouring. There is no specific time designed for it. You may be advised to do it whenever you feel like it, for as long as you enjoy it. Picking up the colors might be a good idea if you are feeling especially nervous or need to concentrate on your mind. Even if you are not into the whole meditation part of mindfulness, there are many ways to be mindful.
Any practice that takes you into the present moment makes you feel calmer, and more at ease, like simple mindfulness colouring, which is well worth trying. You never know, something so basic could have the capacity to impart an effortless solution in relieving your stress. This is exactly as you had been looking for all these years. When we look for ways to improve our mindfulness, we have an almost instinctive sense that engaging with the arts is a good place to start.
The popularity of simple mindfulness colouring is one example of this phenomenon. Adult colouring books accounted for nearly 7% of adult nonfiction book sales in 2015, indicating that simple mindfulness colouring has become a very popular market. The mindfulness colouring books are designed in detail and are intricate and unique providing you with the pleasant effects of mindfulness colouring.
The fundamental thought backing mindfulness colouring is to detach you from your psychological mayhem and connect you to the present reality which does not have a drop of negativity. If you are a master of meditation you could do this easily, but mindfulness games are a little too confusing for the majority of people, in which case simple mindfulness colouring comes to the rescue.
There is a chance that you might end up confusing mindfulness colouring with art therapy, which requires the expertise of a skillful and trained therapist. Whereas mindful colouring is just a simple effort to train minds to spend some time in a focused and attentive state while engaging in an artistic activity that can be relaxing and meditative.
The initial uses of colouring as a meditative therapy laid a great emphasis on drawing and colouring mandalas, which are circular designs with concentric shapes that symbolize wholeness in ourselves and the universe. We will look at mandalas in detail below in this article.
If you are told that you can relieve your stress by involving in fun activities, you would not be surprised. As we are aware that we undeniably live in a stressful world, where destressing is becoming the key which is directly correlated to your overall well-being. colouring is only one of the many ways we can practice mindfulness these days.
Traditional mindfulness methods are aimed at sharpening the mind’s concentration which would give you an ability to focus and live your life away from the nonstop clutter of modern minds. Meditation allows you to reach a state of calm by concentrating on the present moment and tuning out potential distractions.
colouring with mindfulness is no exception. Mindfulness colouring, like meditation, helps us to switch off distracting thoughts and concentrate on the present moment. Research has proved an ability to express has both therapeutic and psychological benefits and can be a simple answer to huge health care and well-being issues.
Let us try to understand exactly how simple mindfulness colouring helps. Say I gave you an elephant to paint and 100 colors, how would you utilize the 100 colors? In contrast to that, if I give you an intricate and abstract painting that would require you to focus and concentrate and pay attention to the minute details of the painting, would not this get you more involved?
Wouldn’t you forget the fear of meeting your deadlines while you are colouring this piece? So a well-structured painting would require you to be more mindful and at the same time, you would enjoy it to the core. The same would be the case if you are given plain paper without any shapes, after a short while, you would feel bored. You will be required to massage your imagination which might be more stressful in some cases.
If you do not have to think about what to make and just color it, this will get you more mindful. This suggests that complex and organized designs have the ability to induce a meditative state in us, rather than being distracted and confused or even getting anxious about the next step. colouring, like other mindfulness exercises, draws our attention away from ourselves and into the present moment.
The recent success of adult-oriented calming colouring books has become a huge hit, with titles like The Mindfulness colouring Book: Anti-Stress Therapy for Busy People, Color Me Calm, and Balance: Angie’s Extreme Stress Menders all getting rave reviews. The colouring craze has also spread to unexpected niches, with fan-favourite colouring books for popular shows like Sherlock Holmes, Doctor Who, and Game of Thrones now available.
Not only in style but also in intent, colouring books have become more complex and sophisticated. According to research, mindful colouring, including meditation and art therapy, may provide a variety of health benefits for people of all ages. It can help boost the mood, decrease anxiety and stress, promote the formation of constructive, relaxation-based coping strategies to help control anxious thoughts and emotions, divert from negative thoughts, and help you worry less about the past or the future.
colouring can be an easy and straightforward way to introduce the benefits of mindfulness to children and teenagers as a part of their everyday routines. The entire family can participate together or separately in this fun, inexpensive, and accessible activity. Children will benefit from mindfulness and simple mindfulness colouring to increase their knowledge of the world around them and their role in it. Children can stop being stuck in negative thinking by taking the time to carefully switch from one pattern to the next.
If you happen to study the psychology behind colors, the simple act of colouring has the ability to aid in the cognitive, psychological, and artistic development of a child. Children’s self-esteem and trust can improve as a result of completing easy, low-stake projects on a regular basis. Mindfulness colouring can be a help in cure if not complete cure of anxiety and hyperactive people. People with racing thoughts are often worn out because of the speed their minds go, even if they are not doing something physically tiring.
Once you understand that if you can shift your focus at will, anxiety, and hyperactivity, or racing thoughts are gone. Mind is a result of thousands of years of the evolutionary process. It keeps recycling your memories with different theories and analyses over and over again. Nothing abnormal with the mind. It is supposed to be like that. The catastrophe takes place when you try to listen and react to everything your mind says. This is the core of almost all mental illnesses or flaws. Mindfulness colouring is a great way to experience this.
It is important to note that mindful colouring is not a treatment for anxiety. Some of us may be concerned about picking the wrong color or colouring beyond the lines. However, making these low-stakes, straightforward errors can help reduce anxiety about making the right decisions or making mistakes. Mindful colouring can be a great family activity or a means to unwind after a super tough study session. It might be a great way to start a discussion about what is bothering your kids.
Table of Content
Meaning of Mindful colouring
The practice of mindfulness is paying attention in the present moment only and when you use colouring activity to practice mindfulness, it is known as Mindful colouring.
Steps for Mindfulness colouring
It is as simple as sitting down and colouring, but there are a few things you can do to increase the positive impact.
- Step 1: Try to minimize distractions, try to make adjustments that help you to focus like perfect music, perfect light, perfect sitting condition, etc.
- Step 2: Do a little deep breathing exercise to make yourself absolutely comfortable
- Step 3: The picture and shape should be such which you feel connected to
- Step 4: Be nonjudgmental while colouring, do not worry about the result, do not strive for other’s appreciation, and the most important is to remember that you are not Leonardo da Vinci. Just follow your heart.
- Step 5: If your mind goes somewhere else, observe it, and get it to re-engage back to the present moment.
- Step 6. Another way to ground yourself and concentrate is to mentally state what you are doing, like “right now, the hills are being painted blue by me”.
- Step 7: No judgment equals mindfulness. There is no such thing as right or wrong; it is simply a means of self-expression or let out.
Benefits of Mindful colouring
Let us see how simple mindful colouring can be beneficial.
- Helpful in reducing stress and anxiety
- By minimizing the emotion regulating portion of our brain, it enhances a semi-meditative state
- Improved concentration and focus making you a better and early learner
- Encourages innovation, out of the box, and creative approach to life
- Imbibes empathy and connectivity
Irrespective of your ability level, you may participate in mindful colouring. It is also very affordable, with little or no cost. It would be very easy to find free colouring sheets available online.
Colors have the ability to influence our moods, thoughts, and emotions. Why not experiment with different color combinations to affect your mood? Alternatively, look at the colors you were drawn to after you have done colouring to see if their significance reveals something to you.
Despite different colors having different significance in different religions and traditions, the basic colors can be related to specific moods.
|Yellow color||Is related to optimism, happiness, and friendliness.|
|Orange color||Is related to fun, vitality, and confidence.|
|Red color||Is related to power, passion, and excitement.|
|Pink color||Is related to nature, balance, and creativity.|
|Purple color||Is related to ambiguity, spirituality, and dignity.|
|Blue color||Is related to clarity, trust, and serenity.|
|Green color||Is related to hope, growth, and realism.|
|Brown color||Is related to authenticity, dignity, and support.|
|Grey color||Is related to maturity, composure, and stability.|
|Black color||Is related to authority, substance, and protection.|
Mindful colouring For Adults
The books for mindful colouring for adults are much more comprehensive compared to the books of mindful colouring for kids. colouring books are not just for kids anymore. Books for mindful colouring for adults are in high demand right now. Experts and art therapists have lauded the soothing benefits of mindful colouring for adults for over a decade. Crayola, which is a crayon company, has released a package of markers, colored pencils, and a series of books for mindful colouring for adults called colouring Escapes, and despite the fact that the first commercially popular books for mindful colouring for adults were released in 2012 and 2013, now it has taken to on a huge scale as a meditative option.
Art therapy is a mental health profession that uses the method of making and producing artwork to explore emotions, reconcile emotional differences, promote self-awareness, control actions and addictions, cultivate social skills, enhance reality orientation, minimize anxiety, and increase self-esteem,” according to the American Art Therapy Association. So, to be precise it is very close to traditional therapy. Art therapy, on the other hand, is not just about understanding and changing yourself, it focuses on your expression.
It is important to remember that mindful colouring for adults and participating in art therapy sessions are different experiences. Technically, colouring cannot be called therapeutic as you do not require a therapist for colouring which is a must in art therapy. Despite the fact that colouring and art therapy are not the same things, colouring has a number of psychological advantages.
colouring, like meditation, helps us to turn off our minds from other emotions and concentrate solely on the present moment, which may help with free-floating anxiety. The greatest thing about colouring is that you do not necessarily have to be artist minded in order to cultivate the benefits of mindfulness colouring in your life. This is especially helpful in people who are reserved and are not comfortable expressing themselves very often. There may be a lot of reasons for that like inability to trust, not feeling connected to, etc. Involving in mindfulness colouring might make them feel pleasant and give them a sense of being in control of their emotions.
Do you want to fill in those blank pages? Keep in mind that art therapy can be more beneficial than colouring alone if you are struggling with serious mental or emotional problems. However, for those looking for a relaxing hobby, these books might be just what they are looking for.
Mindful colouring For Kids
The digital media if you dive in right now is flooded with materials trying to convince you about the benefits of mindfulness colouring for kids and what good it does to a young and fresh mind, but logically thinking if you put it in simple words, how to get your child to meditate? Isn’t that a very rare sight? If that is true, the second question arises how do you create mindfulness colouring for kids? Isn’t that the work of a professional? So what do the parents, teachers, coaches, etc., do if they do not know how to help the child to be mindful?
After trying to paddle our boats through these big icebergs of questions, we come to know that kids do not have to be taught mindfulness as they are totally mindful all the time. If you do not burden a child with how you want them to be and rather just do only what is needed, they will be totally mindful all the time, which you can observe when you let them loose.
Now as a parent your challenge is what is your kid mindful of? They are just like huge servers ready to download millions of yottabytes of information at just a click. If they have access to video games and if you leave them unmonitored you know they would not even get up to go to the washroom, leave alone taking food and water, but we know that this is not right.
Playing video games indoors excessively may have some ill effects on the kid, so now as a parent your job becomes to channelize their mindfulness in the best possible way you could. There are other mediums like sports and music which are not possible every time. It can sometimes be monotonous but if you give them a book of mindfulness colouring for kids and ask them to color, no kid on this earth would get bored. They will just go on and on. The difference between two kids would only be their attention span.
Such is the power of colors in a human life. If you closely observe the anatomy of a human and other species, you will observe that every creature has been given eyesight depending on their survival and evolutionary needs. There are many creatures which are not able to see colors as a human eye does. So why do you think a human eye has the ability to differentiate so many colors? You can also take a while to understand in depth the importance of colors in human life by digging into the science of Astrology and pseudoscience of Chromotherapy.
Let us see some of the benefits from a kids’ psychology point of view.
- Enhances motor skills
- Relieves them of school burden
- Promotes creativity
- Aids in handwriting Improvement
- Teaches color awareness, recognition, and discernment
- Improves hand-eye coordination and focus
- Aids in the understanding of boundaries, structure, and spatial awareness
- Improves self-esteem and confidence
- Facilitates self-expression
- Provides stress relief
Mindful colouring For Students
No parent on this earth would want their kids to grow up and become someone who is satisfied with whatever little he has. We want our kids to be geniuses and be great and successful, materialistically very good and it is okay if they have a little up and down journey emotionally. The notion that you have to acquire materialistically the best and costliest things to feel successful is just a very narrow way of looking at success in life.
When a parent thinks like this about their kids, this has a direct or indirect effect on the kids’ life. There may be events where a shark is expected to fly like an eagle, a leopard is expected to swim like a shark, and an eagle is expected to run as fast as a leopard. If you closely observe, all the creatures mentioned here are majestic in their own way, but only if allowed to be what they are meant to be. This is what academics is doing to our kids.
In this scenario, students are the most stressful people on this earth, maximum of whom have been forced to live an identity of someone else. These students then grow up to be very materialistically successful but an absolute unhappy generation, so your next political leader is unhappy, your next defense minister is unhappy, your next police commissioner is unhappy, your income tax officers are unhappy, your government employees are unhappy so on and so forth. Isn’t this a dreadful scene, an ocean full of unhappy people waiting to flood the handful of happy people on this earth.
In this scenario, mindful colouring for students becomes extremely important for the students. Mindful colouring for students can be of great help to students in highly stressful situations. Just taking a break of say half an hour and doing mindful colouring for students would be like charging their batteries. Every student deserves a non-judgmental way of expression easily accessible all the time.
This would help us preserve the invaluable students who are unable to handle the pressure and take to chemical dependency. A smiling and happy, worry-free student is such a rare sight, but a mindful color for students is the answer to this puzzle if designed and handled skillfully and sensibly.
Mandala Mindfulness Colouring
The simple act of colouring an image can be extremely helpful in reducing stress and anxiety. Mandala mindfulness colouring and using them as a method of meditation is a common way to do this. Since it is a calming activity that can take your mind off of other things, this type of art therapy has become common among both adults and children. Mandalas or abstract circles have been shown in studies to be more beneficial than other forms of drawings.
The word mandala means “circle” in Sanskrit. In any culture, circles are an important symbol. Halos, prayer wheels, and other religious objects, as well as architecture and nature, all have them. Mandalas are holy circles that have long been used to help people meditate in Hinduism and Buddhism in India and Tibet. Mandalas have also been integrated into the spiritual traditions of many other religions, including Christianity and Taoism.
Mandalas may take the form of drawings or paintings. They may also be temporary creations, such as sand mandalas, which are often ceremoniously dismantled once they are done. A mandala’s main circle shape is packed with various geometric shapes and symbols. These are often replicated in symmetrical patterns of bright colors. The act of making mandalas is just as important as seeing the finished product. Both stages are designed to focus the mind and body, making them an excellent method for meditation.
Mandala mindfulness colouring can also be used as a medium for meditation and healing. Mandala mindfulness colouring has been shown to help people cope with stress, depression, pain, and high blood pressure. It can also help to strengthen the immune system and stimulate the production of melatonin, a hormone that helps to promote sleep and slow cell aging. Although the exact impact of visual mandalas is unknown, they can prove to be a useful tool for meditative practice. Mandalas are not just for decoration or meditation. Mandala mindfulness colouring books are now available that can be used by anyone.
The benefits of meditation and art therapy are combined in a common exercise that can be performed at any time and place while mandala mindfulness colouring with pencil crayons, crayons, ink, or pastels. When people do mandala mindfulness colouring, they always feel a profound sense of peace and well-being. It is an easy tool that does not require any special skills, but it is incredibly relaxing and nourishing. Mandala mindfulness colouring not only helps you concentrate but also lets you express your creative side, which many of us overlook in our everyday lives. They can be especially beneficial to children, patients, people wanting to quit smoking or addiction, etc.
Mandala mindfulness colouring, on the other hand, is not for all. Mandala mindfulness colouring necessitates repeated motions and grasping. Rheumatoid arthritis and osteoarthritis in the fingers can be made worse by this. Carpal tunnel syndrome, tennis elbow, and other repetitive strain injuries may all be aggravated by it.
Aboriginal Mindfulness colouring
Between 60,000 and 80,000 years ago, Aboriginal civilization existed. On rocks, ochres were used to paint. Since Australian aboriginal people do not have a written language, their significant cultural stories are passed down through the generations through symbols and icons in their artwork. It is important to pass on knowledge in order to maintain their history.
Symbols are an alternative to writing down culturally significant stories and teaching survival and land use. These aboriginal paintings are very intricate and meaningful expressions, so when these paintings are used for mindfulness colouring, it is known as aboriginal mindfulness colouring. The use of aboriginal mindfulness colouring has evolved over the years, as it demands extra focus than doing other colouring activities and requires total involvement.
Ability To Relax
Do you know how to relax? If you say yes, the next question is, do you know the difference between relaxation and distraction? The meaning of the word relaxation has gone topsy-turvy for most of us. If going to a mall, watching a movie, talking to friends, even for that matter a vacation relaxes you, I am sorry, your vocabulary and dictionary needs an urgent upgrade.
You want to get your mind off temporarily from its current involvement can be a distraction as when you are at a mall, your mind is still wandering and we all know that once you are back from vacation, mall, or movie, issues will get back to where it was previously. When you are alone and you feel pathetic, that means you are in the wrong company.
If you yourself are a source of happiness and crave to spend some time with yourself with a burning desire to know yourself inch by inch, that is what relaxation is in a true sense, where you come to realize the issues are not stressful, your inability to manage things creates stress responses.
All ancient books on meditation and mindfulness are basically trying to teach you to relax. Relaxation has various levels, with enlightenment being the final stage of relaxation as per yogic and Chinese texts. It is very heartbreaking to say but it is a fact that after such a legendary evolutionary process that a human has been through, the most updated version, our generation, does not know how to relax.
The ability to relax which comes very naturally to cats and dogs and every creature around us has become a multimillion industry which is the most sought-after industry in today’s world. Do you know the difference between a hungry dog and a hungry human being? Both have only one issue at hand until they are hungry, but once the stomach is filled, the dog relaxes and the human has a million more issues.
If meditation seems over the top for you, just take to colours. Start with mindfulness colouring. Do not let yourself wander in the past or future, just be in the present. Be aware of the colours you are using and why, the figure you are drawing. You can have a golden sky, a red river, a silver-coloured tree, and multicoloured clouds, does not matter as long as it is giving you pleasure and making you feel connected to your Self.
So, what are you waiting for? Get some colours and paint your life as colourful as you could, knowing that some nonjudgmental throws of brush would not be less than a Picasso masterpiece for ourselves.