Meditative painting supports the release of negative emotions in a non-verbal manner, which you may find more helpful if you are struggling to write or talk about your thoughts and feelings.

Setting the Stage

What You'll Need:

A canvas or some thick paper suitable for painting
A set of brushes
Watercolour or acrylic paints
Two jars of water (one for washing brushes, one for clean water)
A quiet, comfortable space where you won't be disturbed

The Steps:

Check In With Yourself Before you pick up a brush, take a moment to sit quietly. Think about how you are feeling right now. Are there any persistent, unwanted thoughts or difficult emotions you're holding onto?
Give the Feeling a Form Now, try to visualise one of those specific feelings. Don't overthink it. What colour would it be? What shape? What texture? Imagine this feeling as a physical object in your mind's eye.
Mentally Let It Go Once you have a clear image, imagine yourself picking up that object, holding it for a moment, and then consciously letting it go—perhaps by throwing it far away, watching it dissolve, or placing it gently outside of yourself.
Translate Your Feelings into Colour Look at your paints. Thinking about the emotion you identified earlier, which colours feel connected to it? Don't question your choices. Select the colours that feel true to you in this moment.
- Let your emotions guide the brush. Don't try to create a specific or "good" picture. The goal is simply to let the feelings flow onto the page.
- Focus on the process. Pay attention to the feel of the brush on the paper and the way the colours mix. Let whatever comes out, come out. There is no need to judge it.
- Feeling stuck? If you find it hard to start, that's completely okay. Try simply painting the environment around you, or even recreating a favourite photograph. The aim is to find your flow and go wherever it takes you.
Paint with Freedom Now, you are ready to begin.
- Let your emotions guide the brush. Don't try to create a specific or "good" picture. The goal is simply to let the feelings flow onto the page.
- Focus on the process. Pay attention to the feel of the brush on the paper and the way the colours mix. Let whatever comes out, come out. There is no need to judge it.
- Feeling stuck? If you find it hard to start, that's completely okay. Try simply painting the environment around you, or even recreating a favourite photograph. The aim is to find your flow and go wherever it takes you.
Decide What Happens Next When you feel you are finished, take a moment. Cleaning your brushes can be a calming final step in the process. Now, look at what you've created and decide what to do with it.
- This is for you alone. Remember, you never have to show this artwork to anyone. It can be a completely private and personal process.
- You can let it go. You also don't have to keep it. For many people, the most powerful part of the exercise is throwing the painting away as a final act of releasing the emotion.
The goal is to do what feels right for your wellbeing, not to create a masterpiece.

Why not try these meditative painting tutorials to kickstart your mindful practice?

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