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Art has long been celebrated for its ability to transcend boundaries and evoke powerful emotions. Beyond its aesthetic appeal, art holds the potential to become a transformative tool for personal growth and mindfulness.
Mindfulness, rooted in Buddhist practice, involves reflecting and focusing on one’s emotions, feelings, and consciousness. When mindfulness is achieved, flaws are accepted, self-awareness is enhanced, and a sense of peace is attained.
Art, within a therapeutic context, has been used as a treatment method since the 1940s. In 2009, psychologist and writer Laury Rappaport introduced the term mindfulness-based art therapy (MBAT) in one of her books, “Mindfulness and the Art Therapies.” MBAT combines mindfulness training, such as meditation, within a therapeutic framework.
According to research conducted by the University of Westminster, engaging in art-related activities has been shown to lower cortisol levels and reduce stress. Similarly, daily meditation can contribute to a happier life. MBAT encourages individuals to practice both art and mindfulness to achieve a state of mindfulness.
Benefits of MBAT
MBAT is widely used in therapeutic settings to address various mental health challenges, including anxiety, depression, trauma, and addiction. Research has revealed numerous benefits associated with MBAT, including:
- Improvement in eating disorders
- Relief from anxiety disorders
- Reduction in depressive disorders
- Enhanced stress and anger management
- Increased quality of life
- Improved attention span
- Better communication, especially regarding abstract feelings
- Heightened awareness of one’s surroundings
- Increased self-esteem
Consistently practicing MBAT can help individuals attain these benefits. Although there are various mindfulness tools and practices available, what sets MBAT apart? Unlike other methods, MBAT is relatively easy to practice as it requires simple tools that can be prepared anywhere.
MBAT harnesses the power of imagery, symbolism, and metaphor to access deeper layers of the unconscious mind. This approach facilitates transformative insights and personal growth.
Similar to MBAT, art therapy employs the creation and observation of art to help individuals gain deeper insights into their emotions and expressions.
Yet, unlike traditional art therapy, MBAT places a strong emphasis on mindfulness as a foundational practice. Mindfulness cultivates present-moment awareness, non-judgmental observation, and self-compassion. These three pillars provide a solid framework for the art-making process.
MBAT practice offers a healing process through a “gentler” approach, avoiding trauma triggers or unnecessary pain. MBAT allows individuals to understand themselves without the fear of vulnerability in the eyes of others.
Through MBAT, individuals can develop a sense of agency, harnessing their creative abilities to promote self-empowerment. This further facilitates the healing process.
MBAT Practices at Home
As mentioned earlier, one of the advantages of MBAT is, it can be easily practiced at home by using simple tools. Papers, paints, brushes, canvas, and other home art tools can be used.
Here are some activities to initiate MBAT practice:
- Engage with art: Mindfully employ all five senses to examine the art you have at home, such as paintings, statues, or affirmation cards. Observe what you see, feel, hear, touch, and even taste. Pay attention to the stimuli and how your body responds to them.
- Draw a self-portrait: Drawing yourself allows for self-acceptance by embracing your flaws. Through the picture you create, you can recognize your strengths and weaknesses.
- Create a collage: Express the mixture of emotions and feelings swirling within you by crafting a collage that represents your inner self. This activity can deepen your understanding of your emotions.
- Express emotions through art: Similar to the previous activity, but with more intensity, express your emotions through various art forms such as painting, sculpting, photography, or drawing on cards. Explore and channel your happiness, stress, anger, and other emotions, revealing hidden emotions and unmet needs.
This practice isn’t necessarily a one-man activity. You can ask your parents, child, spouse, partner, or close friend to practice together. This can be one of the ways to get closer and understand each other better.
Alternative Practices at Museum
Sometimes, you may desire a fresh experience rather than routine practice. In that case, a museum tour is a great option for you.
Many museums, like the National Gallery of Art in Washington D.C., United States, have incorporated MBAT into their programs in recent years. By creating a five-minute meditation video that reflected the works from their collection, this movement has highlighted the effectiveness of art as a medium for mindfulness.
You can try it yourself at any museum by following some simple steps. Here’s how you can incorporate the MBAT practice when visiting a museum visit:
- Choose your focus
With an abundance of art in museums, select what you are most interested in, whether it’s surreal paintings or statues of David.
- Relax and be at ease
Once you have chosen the art to observe, relax. There’s no need to be tense. You’re here to enjoy the greatest masterpieces humans have created. Ensure that you are not disturbed or distracted by other visitors.
- Observe, feel, and contemplate
Turn off your phone notifications. Focus your gaze on the art. Truly experience it. Avoid letting your mind wander and remain fully present while maintaining steady and regular breathing.
What colors do you see? How does the texture feel—smooth or grainy? Reflect on the emotions evoked by the artwork. It’s not about whether the art resembles you; rather, it’s about the impact on you.
- Breathe out and exhale slowly after immersing yourself in the art
Take a moment to pause and contemplate your experience. Accept everything that arises within you. When you’re ready, continue exploring or head back home if you’ve had enough.
However, remember that each mindfulness tool has its advantages and disadvantages. The key is to choose what suits you best. While MBAT may seem unconventional compared to other mindfulness methods, it offers unique benefits.
While the MBAT can’t replace the need to meet and talk with a psychiatrist or psychologist, endless possibilities might come from this practice. Be it from the perspective of cost-wise or time-consuming aspects that might hinder you from getting the traditional therapy or finding yourself in a safe space to express your emotions. You can delve deeper into yourself in non-confrontational ways, enabling you to express yourself more freely without worrying about your vulnerabilities.
