Who hasn’t begun doodling in the margins of their notes during a meeting? According to a study published by the journal Applied Cognitive Psychology, doodling while listening can help with remembering details. During the research, subjects were given a doodling task while listening to a dull phone message. 29% of the people doodling improved recall compared to their non-doodling participants.
But, this type of doodling, good as it might be, is not a mindful activity.
The goal of Mindful Doodling is to fully engage with your doodles in a meditative way. It requires slowing down, focusing on the paper and pen and doodling repeatively with full intent. Thus, you become present in the moment.
Thus, mindful doodling:
-focuses the mind
-calms the body and mind
-increases your sense of wellbeing
-replaces negative or bored habits
-allows you to be present and aware
Today, your task is to doodle!
– All you need is a sharpened pencil or a pen and a small piece of paper.
– Find a space you can 5-10 minutes of solitude.
– You may want to put on some nice yoga or meditation music. Here is a link to some music you may enjoy: https://youtu.be/IkHJz084PgA
– To begin, sit comfortably with pen and paper. Turn on the music, take a deep mindful breath and begin.
– Make deliberate, mindful marks. There are no mistakes in Mindful doodling. Each mark leads to another mindful Mark. Allow yourself to relax into the moment and only be mindful of the design unfolding before you.
– Be aware, you can loose time while doodling. If you are on a time scale, set a timer so you are not worrying about the time as the alarm will remind you when you need to stop.
Make a mental note about this #mindfulmoment and congratulate yourself for being in the present.
Share your experiences here on the blog or on Twitter @Ed_Tmprince #MonthOfMindfulness .
* Note: If you find you really enjoy Mindful Doodling, you may want to invest in an A6 sketch pad and some very fine coloured pens.