intentional mark-making EXERCISE

SUPPLIES:

TWO PIECES OF PAPER TO WRITE AND DRAW ON.

SOMETHING TO COLOR WITH: MARKERS, PAINT, CRAYONS, ETC.

IF YOU HAVE AVAILABLE: A CANDLE OR INCENSE

OPEN CREATIVE MIND.

1. take a moment to place your supplies in front of you in an intentional way. light a candle or stick of incense, an action to signify the start of something new.

2. a simple breath work technique: close your eyes and bring your attention to your physical self:

note how your seat sits firmly on the ground,

scan your body and your breath.

begin breathing in and out through your nose.

breathe in for four counts,

pause for one count, breathe out for four counts.

do this for a few minutes. feel yourself come deeper into your body, as if you’ve dropped into some place new.

3. after your short breath work practice,

bring to your mind a worry that has been weighing on you.

no matter how big or small, write down the worry that feels like it needs to be brought to the surface the most. write down your worry on a piece of paper.

i.e.: today i worry that ___.

4. after you have your worry written on your piece of paper, count the number of letters in your sentence. write down this number.

5. on your second piece of paper, take your number and create unique marks (or shapes) in the same amount as your number.

i.e.: 42 lines, circles, squares, etc.

6. use your paint, markers, or crayons and add some color to your marks or shapes.

use your creativity to apply color however you would like.

7. when your drawing feels complete, sign and date your paper.

8. fold your first piece of paper (with your written worry) with several folds in each direction,

making your paper a small three dimensional shape.

9. throw away your new three dimensional shape.

10. put your new drawing in a special place.

thank your mind and body for it’s ability to transform

emotion into something beautiful and new.