Welcome to the last post in this series! Previously, we discussed, "Is mindful art only for artists?" and "The uncomfortable truth about self expression." Now we'll get down to the meat-and-potatoes, if you will, of how to actually make and use a mindful art journal.

SUPPLIES

You can start your mindful art journey with nothing more than a piece of paper and pen or pencil. You don't even have to use a journal! Because I'm thrifty and can't stand to waste paper or supplies, I started my mindful art journal on loose pieces of paper and old sketchbooks and a few Micron #5 pens. Grab your kids' crayons, leftover school supplies, or a good, old-fashioned #2 pencil and a piece of printer paper if you like!

If and when you're ready to step up your art supply game, I like these mixed-media journals from Amazon. They're inexpensive and the 98-lb paper is a good weight for drawing, collage, and even watercolor if you go easy on the water. (You always have the option of pasting two pages together too.) Thanks to the spiral binding, the pages lay nice and flat. If you have trouble getting your hand close enough to the large spiral rings, you can always turn the page horizontally to write/draw. You could also use an inexpensive composition notebook.

PRACTICES

There are endless mindful art practices--drawing the breath, mindfulness mandalas, expressive watercolors and ink, mark making. . . the list goes on! I recorded this month's Kriative Sangha so you could see the entire process for a simple practice called, "Drawing the Breath." It's a great way to get started. I also flipped through a few of my mindful art journal entries to offer additional inspiration.

Watch the video here on YouTube.

ROUTINES

You can incorporate mindful art practices into your daily self-care routine to de-stress, expand your creativity, and process life. How much time you spend on your routine is probably less important than consistency. For my own practice, I blend mindful art with other modalities for a 4-step practice I've found beneficial to body, mind, and spirit:

1. ) Mindfulness meditation
2. ) Mindful art practice
3. ) Reflective journaling
4. ) Yoga

I'm committing to this routine daily for the next 21 days. I'll be blogging about the experience here soon!

NOW WHAT?

If you're still not quite sure where to start, I suggest:

• Viewing the video above. I'll walk you through a simple mindful art practice called, "Drawing the Breath." Then you can try your hand at any of the other practices I mention.
• Registering for next month's free, online Kriative Sangha, where we support one another as creatives and practice mindful art and movement.
• Coming to my fall retreat, RNR. We'll practice a blend of mindful art, meditation, and accessible yoga practices that will soothe your nervous system and nourish your soul. You'll come away with first-hand experience of using mindful art for self-care and a healthy start on your very own mindful art journal. Registration closes tonight at midnight.
• Not over-thinking this. Set a timer, sit down, pick up a pen and begin to make marks until the timer goes off. See where the marks take you. When you're done, ask the question, "What does this experience have to teach me?" Congratulations! You just did a mindful art practice.

I hope you've enjoyed this series. If you're joining me for RNR this weekend, get ready for a fun and relaxing time. I can't wait to see you. And let me know how it's going! I want to hear all about the ways you're incorporating mindful art practices into your routine.