Mindful Doodling Guide

Purpose

Use simple, repetitive patterns to anchor your attention in the present moment, cultivating calm and focus.

Materials

• Blank drawing paper or notebook
• Black pen, pencil, or fine-tip marker
• A timer or stopwatch (optional)

Steps

1. Settle In (1 minute)
   • Sit comfortably with both feet on the floor.
   • Take three slow, deep breaths, noticing the sensation of air moving in and out.
2. Choose a Pattern
   • Waves: Draw smooth, flowing curves side by side.
   • Spirals: Start at a point and coil outward at a steady pace.
   • Circles: Repeat overlapping or concentric circles like ripples.
   • Zigzags/Lines: Create consistent angles or parallel strokes.
3. Begin Doodling (15 minutes)
   • Focus on the motion of your hand and the feel of the pen on paper.
   • Breathe naturally—try syncing a stroke with each inhale and exhale.
   • When your mind wanders, gently notice the thought and return your attention to the pen.
4. Observe (2 minutes)
   • Pause and look at your pattern.
   • Reflect: How do your hands, breath, and mind feel now compared to the start?

Tips

• There’s no “correct” pattern—embrace imperfections.
• Keep your gaze soft to avoid tension in your neck and shoulders.
• Allow margins on your paper: sometimes white space brings balance.

Begin now, letting each stroke guide you toward a calmer state. Enjoy the process!

Art Reflection Worksheet

1. How did you feel before starting the mindful doodling activity? How did you feel after completing it? What physical or emotional changes did you notice?
   
   
   
   
   
   

2. Which doodle pattern(s) did you choose (waves, spirals, circles, zigzags/lines, etc.) and what drew you to that pattern?
   
   
   

3. Describe how focusing on your breath and the motion of your hand influenced your mental state. Was it easier or more challenging than you expected?
   
   
   
   
   
   

4. When your mind wandered, what thoughts or sensations arose? How did you bring your attention back to the drawing?
   
   
   
   
   
   

5. In what ways could you use mindful doodling as a stress-relief tool in your everyday life (e.g., before a test, during free time)? List at least two specific scenarios.
   
   
   
   
   
   

6. Thinking ahead to your artwork on the Calm Creativity Project Sheet, what elements from this doodling exercise would you like to incorporate? How might they enhance your final piece?
   
   
   
   
   
   

7. Identify one mindfulness technique (from today’s lesson) you plan to use next time you feel stressed. Explain how you will apply it.
   
   
   

Calm Creativity Project Sheet

Project Overview

Create a personalized art piece using mindful drawing techniques to cultivate calm and express your emotional state. You may choose a painting, collage, or detailed drawing.

Project Criteria

• Incorporate at least one pattern from the Mindful Doodling Guide
• Use a calming color palette (soft blues, greens, pastels)
• Focus on process over perfection—embrace imperfection and flow
• Include a brief artist statement reflecting your mindfulness choices

Planning & Sketch

1. Title of Your Piece: ________________________________
   
   
2. Primary Doodle Pattern (waves, spirals, circles, zigzags/lines): __________________
   
   
3. Color Palette Choices: _____________________________
   
   
4. Medium & Materials Needed:
   - __________________________________________
   - __________________________________________
   
   
5. Quick Sketch or Layout (draw here):
   
   
   
   
   
   
   
   
   
   

Work Plan Timeline

Reflection & Artist Statement

1. What mindful techniques did you use while creating this piece?
   
   
   
   
   
   

2. How did incorporating doodle patterns and a calming palette affect your mood?
   
   
   
   
   
   

3. Which aspect of the process was most grounding or therapeutic? Why?
   
   
   
   
   
   

4. One mindfulness technique I will carry forward after this project is: