Mindfulness In Your Hands

​This expressive arts “medi-doodle” encourages connection with aspects of self-care and values.

​Mindfulness Meditation

​Come to a comfortable seated posture and bring your attention to your breath.  Softly hold your hands in your lap and look quietly at their shape.  Just notice… now bring awareness to your hands… remember all the things they helped you do to get here today… and all day working just beyond your awareness.  In gratitude think of the bone, muscle and blood that make your hands… notice any sensation in your hands… Just noticing…  Softly bring awareness back to breath inhaling gratitude… and exhaling to release any tension… now gently bring your focus outward, mindfully aware of your supplies… after two deep, meaningful breaths… begin your activity.

​Materials

​Pen, pencils, crayons, colored or decorative paper, blank paper, glue, paint, and/or magazines.

​Art Process

Trace your hand onto colored paper.  Cut out this hand carefully so that you have both the cut out hand and the negative shape also in the colorful paper. (See example – I used grocery bag paper, pen and colored pencils.)  Glue these hands onto two sheets of white paper OR one on front and one on the back.

Consider these aspects of your care, and think of ways in which you address them in your own life.

• Earth – body – physical:  What do you do to take care of yourself - nutrition, exercise, breath work…
• Water – emotion – heart:  How do you find expression for strong emotion or process challenge…
• Air – thoughts – beliefs:  How do you evaluate beliefs or habits that no longer serve your best self…
• Fire – passions – creativity:  Do you have a way to express passions or interests…
• Spirit – faith – connection:  Is there a special way you use to feel connected to something bigger…

​Expressive Art

​Doodle or label your plan onto your five fingers to represent each aspect of your care.  You could also collage pictures to create a visual reminder.  Use markers, paint, stickers to decorate – have fun!  

Working together group idea: Have all members do a hand and then glue them together… 

About the Activity

​Mindfulness Meditation is a great way to connect to gratitude and present moment.  Mindfulness about all the aspects that go into our daily care helps give value and purpose to doing all you can to maintain a healthy balance in our lives and the lives of loved ones.  Using an expressive arts activity serves as a mental highlighter, reminding us to take time even during busy days to honor at least one aspect of our wellness journey.

​Resources

• Mindfulness on the Go – by Jan Chosen Bays – a great mini book of mindfulness exercises.
• www.zentangle.com – great examples of meditative, expressive arts patterns and ideas. 

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About the Author:  Lolly Forsythe-Chisolm

​Lolly Forsythe-Chisolm is a Mind/Body Specialist for the Inpatient Integrative Medicine team.  Email her at lforsythe@umm.edu with any questions and/or with special ways you are using this activity and how it has influenced your days.  She'd also like to hear your ideas and how healing arts have helped you!