Finding Flow Cultivating Mindfulness Through Art Making Susan Ainlay Anand, ATR-BC, ATCS, LPAT, LMFT University of Mississippi Medical Center Perhaps the biggest tragedy of our lives is that freedom is possible, yet we can pass our years trapped in the same old patterns We may want to love other people without holding back, to feel authentic, to breathe in the beauty around us, to dance and sing. Yet each day we listen to inner voices that keep our life small. -Tara Brach To begin 1
Objectives for Workshop Describe three ways art making supports the development of mindfulness. List three behaviors that contribute to mindful art making. Describe how art making can be a part of personal and clinical practice to cultivate mindfulness and help to reduce stress. What is Mindfulness? Traditional Buddhist psychology relates mindfulness to a sense of curiosity, openness, compassion, and non-judgmental attitude to anything one may experience in the present moment. Traditionally, mindfulness was cultivated through types of meditation such as vipassana (insight meditation) and yoga. These practices increase mindfulness through a focus on bodily sensations, such as breath and movement, observation of internal states, such as emotions and thoughts, and awareness of one s surroundings. Sati The concept for mindfulness first appeared in ancient Buddhist writings. The Pali word for mindfulness is sati, which means having attention, awareness, and remembering. Sati can also be understood as nonjudgmental awareness of the present moment, concentration, and development of the mind. 2
In sum, mindfulness encourages one to have an attentive, welcoming, and curious orientation to the present moment, unyoked from expectations or criticism. We can cultivate mindfulness by focusing our awareness on our present experience no matter what we are doing. This additionally means that one could use engagement with the visual arts as a method of increasing mindfulness. Traditionally, art has been considered a fundamental part of society and culture. Prehistoric Cave Painting Lascaux, France 3
Communication with Others The oldest drawing recently discovered in South Africa 73,000 years old! Art as Healing For many cultures throughout the ages, art has been synonymous with healing and has held a key role in many ancient and religious healing rituals. Birth Ritual - India To Make Art is a Universal Need When creating art and reflecting on what is made, people can better understand themselves and others; enhance their cognitive abilities; cope with symptoms, stress, and trauma; and enjoy the life affirming pleasures of making art. The American Art Therapy Association 4
Many mindfulness practices, such as art making, actually increase our engagement with the world around us. Ways Art Making Increases Mindfulness 5
Focusing on the Present Moment When we are practicing the mindfulness of drawing, it is the movement of the pen across the page, the coordination of eye and hand, and the object we are drawing that become our mindful focus. - Greenhalgh, 2015 Cultivating Attentional and Observational Gains Through the act of creating art, the artist gains selfknowledge as well as a greater understanding of the world they live in. Engagement with the Senses I appreciate the little things in life because I can pay more attention to the details. 6
Behaviors & Attitudes for Mindful Art Making Settle in to a quiet space with limited distractions Enter into art making with a curious and open mind Try to be nonjudgmental in your approach and as you view your artwork Open your awareness to your senses as your create Experiential Both mindfulness and art making have been shown to decrease negative affect, anxiety, stress, and depression leading to decreased rumination or mind wandering to unpleasant, negative emotions 7
When one is fully absorbed in creating, they experience what art therapists call flow, a near meditative state that produces many of the same benefits as traditional meditation. Flow Flow can be described as an optimal experience in which an individual is fully engaged within an activity. Flow involves being fully consumed with the present moment and with the task at hand. Flow is a total immersion into an activity that results in the merging of action and awareness, centering of attention, and the loss of self-consciousness as well as a strong feeling of control. Flow is also a positively balanced experience that tends to bring feelings of enjoyment and happiness. 8
Art: The New Mindfulness Wave In a study published in Art Therapy last year, researchers found that levels of cortisol decreased in 75% of participants who had engaged in artistic production. A UK study found that the art making promoted speedy recovery after illness, helped alleviate anxiety, depression, and stress, and ultimately reduced spending on health and social services. Guided Meditation and Art Making Applications to Personal and Clinical Practice 9
What is art for? Art Therapist Edith Kramer 1916-2014 Art is about being a gift to the world. Resources www.arttherapy.org (American Art Therapy Association) https://www.mindful.org/meditation/mindfulness-gettingstarted/ Mindfulness and the Arts Therapies, Rappaport, (2014) Flow: The Psychology of Optimal Experience, Csikszentmihalyl (1990) Susan Ainlay Anand sanand@umc.edu 10