Quiet Mind, Busy Hands: How Art Becomes Meditation
Calm doesn't only come from sitting still. For plenty of people, the deepest sense of peace shows up while the hands are busy making something. When I get absorbed in creating art, my attention settles into a more present, aware state without much effort. As a visual artist, I notice flickers of self-doubt mixing with sudden clarity — and in that way, my art practice turns into a meditation of its own.
Not every creative session becomes meditation for me, but sometimes I sit down on purpose to make art with exactly that intention. On those days I lean on specific methods to gather my energy, make sense of what I'm feeling, and let go of creative tension. Here are three of my favourite approaches for you to try at home.
You don't have to be an artist or know how to draw to use art as meditation. Really! I'd encourage you to try one — or all three — of these exercises this week. All you need is paper and something to draw with. Nothing fancy, and no trip to the art store required. An HB pencil or a ballpoint pen is perfectly fine to start. I often find it easier to limit myself to one or two mediums per session. Personally, I enjoy India ink with a brush or pen, plus whatever markers I have around the house. In the photos here, I used a large pad of bond paper, which costs about $3 at an art store.
Three Art Exercises You Can Use as Meditation
1. Contour Drawing (1–30 Minutes)
Contour comes from a French word meaning outline. This method asks you to concentrate on line alone, leaving light and shadow aside. I love contour drawing because it sharpens attention quickly and effectively. You can draw for one minute or thirty. Pick a convenient object — your non-dominant hand is ideal. The aim is to let your eyes trace the object while your hand draws exactly what your eye follows. That slight skin fold? Draw it. The shape of that mole? Draw it. Contour drawings look like wobbly connect-the-dots. Want a challenge? Try blind contour drawing: don't look at your paper, and keep all your focus on the object.
2. Timed Drawing (10–30 Minutes)
This is a familiar warm-up artists use before a still-life session. It's a timed exercise that pairs beautifully with a meditation timer. You'll make three to five drawings, depending on how much time you can commit. Choose an object of interest from around your home — a plant, a cup, a flower, or a piece of fruit all work well. You'll draw it up to five times. Set the timer for one minute and begin. (If you're new to drawing, follow the contour drawing directions.) When the timer ends, stop. For your second drawing, add a minute so you're drawing for two minutes. Continue this way until you've completed up to five drawings. Alternatively, add two minutes to each drawing. The challenge is to keep drawing continuously — don't stop for the duration. This practice pushes you to see new things. I chose a dried-up rose; its texture gave me plenty to look at and draw. As I move through the method, my looking and drawing slow down, and I notice things I missed in earlier drawings. This method can take as little as 10 minutes.
3. 108 Drawings (2–4 Hours)
Whenever I feel stuck and completely uninspired, I make 108 drawings. Yes, 108 drawings, all in one go. I chose this number because it is sacred in many traditions, representing a cycle of wholeness and transformation. Of all the exercises here, this one takes the most time. Skip a night of binge-watching and dive deep into your visual vocabulary instead. I like to draw on flash cards for this exercise — they're small, sturdy, and cheap. Music is great company, since it will take you anywhere from two to four hours. Set yourself up and take standing breaks. You don't have to work on one drawing at a time; I like to have about ten going at once, responding to the various compositions with complementary marks. Do aim to finish all 108 drawings in one session!
Focus on the Process, Not the Product
Using art as meditation is a process — it doesn't depend on the outcome. Let me say that again: your end goal is not creating a piece of art. It's moving through the process of making. I give you permission to burn, tear up, or recycle anything you make. The work is in the doing. These methods have moved mountains of stagnant, heavy energy inside me, and I look forward to hearing how they work for you.
If you'd like to explore more mindfulness practices using visual art, join Sara Moncrieff and me at 889 on September 30th for the workshop Art & Meditation: Overcoming Self-Doubt. Non-artists are very welcome!
Peace, you artsy souls.
889 Guest Happiness Team
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Sign InArt as meditation isn't about producing something beautiful — it's about showing up, paying attention, and letting the process unfold. Whether you have one minute or a whole evening, these exercises meet you where you are. Grab a pencil, pick an object, and see what happens when you let the outcome go.
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Each of these exercises can be adapted to the time you have — a single minute of contour drawing or a longer session of 108 drawings. The key is to keep your attention on the object and the line, not on the finished result. Try one this week and notice how your focus settles.