Wednesday, December 9, 2009

Making your way through the holidays with creativity

They're back...arriving each year without failure at the same time. They leap upon us like a tiger leaping on its pray. And you know that before you even digest your Thanksgiving meal you're thrust into the holiday madness. With this madness comes spending, giving, receiving, colds, expectations, sugar, stress, invites, aloneness, pressure and the list goes on. It's difficult to not get caught up in the change of energy the holidays bring. Every year, I try to take a step back and just observe, but at some point, usually the day before Christmas, the guild sets in and I dash to the closest shopping center to pick a few gifts up. Each year, I write in my journal that this year is going to be different. I will give from my heart; I will give of my time; I will give only if I wish to. I'm even feeling this way as I write in my blog. The question always becomes to give or not to give? But this piece is not about whether to give or not to give, it is about taking care of yourself artfully during the holidays. It is about if you feel the holiday blues beginning to sneak in, how can you care for yourself during the dark periods that can emerge like a winter chill. As I like to say, when in doubt, create! For me that means, draw, knit, write, bake, work in my garden, make my holiday cards, journal, rearrange my home, expose myself to creativity around the city and finally, to read. I read and I discover ideas. For each of us our creativity is a personal process. It is something that sparks your soul. Something that is a reflection of you. It does not have to be about perfection unless maybe you are painting your home, and even then a little mistake here and then will not be noticed.
So what is it for you that is the voice of your soul? What is that makes you feel alive? Without worrying about being good at it, what is it you would like to try? Make a creativity wish list and don't worry if you've been naught or nice, just go for it. Ask the critics to leave the room and toss the "shoulds" out the window and allow yourself to play. A walk around Micheal's craft store is sure to spark some ideas. Buy a canvas and some paints and explore. Create a mandala. Walk around your neighborhood and take some photos. Take some magazines and cut out images and make a vision collage of what you wish for in 2010. Make an altered book. Check out a knitting store. If you are interested in support or more ideas, please write me at sealoverv@aol.com. Most of all, have fun and allow mistakes, if there are such a thing

Monday, December 7, 2009

Centering


I'm often asked, how do mandalas aid in healing? I reply that when we focus and allow our attention to be present, in this case on the circle or center, our minds become centered and relaxed. They are at rest from the constant chatter that our thoughts create. It is why, I begin the mandala workshops with a meditation to help bring the mind into a peaceful & rested state. For those who struggle with calming their minds, creating mandalas can be a tool to help center them and provide a space for calm to enter. Using already designed mandalas are one way to begin to learn how to relax the mind. This way, you do not have to think or worry about what you are going to draw when creating a mandala from scratch. There are many mandala coloring books that provide different mandala designs, which can be photocopied and colored. I recently took a training where I colored in a mandala design using Crayons. The use of Crayons I was told allows us to tap into the child in us helping to eliminate the "shoulds" and perfectionist adult within us.
Here are a few mandala color books to get you started:
Enjoy in peace.

Everyone's Mandala Coloring Book, Monique Mandali

Mystical Mandala Coloring Book by Alberta Hutchinson by Alberta Hutchinson

Coloring Mandalas 1 by Susanne F. Fincher






Tuesday, October 27, 2009

Creating Mandalas in Sickness & Health


Recently, I was under the weather with bronchitis and a flare-up of a foot issue. Not only did I turn to my antibiotics, vitamens, nasal sprays, tissues, and chicken soup, but I brought out my colored pencils and square paper. It was relaxing and calming to draw mandalas while not feeling much like doing anything else. I wanted to space to let my body speak. I let the pencils lead me and found for that moment in time, my illness was not in center stage. Creating my mandala provided a distraction from my sniffling, coughing and fatigue. I like to call it creative alternative health. Next time you're down and out with a cold, flu or other alment, bring out some paper and pencils and add drawing mandalas to your arsenal of remedies.

Tuesday, September 8, 2009

Mandala Painting Workshop


Saturday, September 5, 2009, I ventured down to Laguna Beach to take my first mandala acrylic painting workshop.
Paul Heussenststamm's studio is about a mile up the road from the coast, in a small brown building along route 133. Arriving an hour early, I drove down to the beach and looked out at the Pacific centering myself before the workshop began. At 10am, I walked into Paul's studio and was greeted with a hug and hello from Paul. There were already 3 other women there. I was told to pick a spot and pick a color to paint my canvas. I chose a pinkish violet color and began giving birth to my first acrylic mandala. This was a different process from mandalas I've created in the past, because we used a design already made. With the help of one of Paul's friends, we marked the center of the canvas and then placed transfer paper and the mandala design I chose onto the canvas. The next step of tracing the design onto the canvas seems to take the most time, especially if you choose a detailed and intricate design. As you trace, it is important to lift the paper to make sure the design is being transferred onto the canvas.

I started painting from the outside of the design and made my way to the center. The nice thing about acrylics is that you can paint over colors if you don't like them, or feel another color would work better, which I did more than once. The original pink seemed to become more pink as I went along and towards the end of completing my mandala I had had enough of pink staring back at me. Though Paul remarked that pink is the color of my soul speaking to me, I found I was not responding to pink and went ahead and painted over it with violet. An outcome I was very pleased with.

Paul's studio is adorned with his sacred art creations from a painting of the Chakra system to Buddha, the lotus and many more spiritual designs. I recommend the workshop to anyone who would like to learn more about mandalas and who enjoys painting. Paul does make his artistic suggestions known and will put a paintbrush to your work if he feels it will be helpful to your piece. That didn't bother me, because I was there to learn, but my art therapy training strongly frowns against touching others' work unless you ask first.

The cost of the workshop is $150 - $125 if you pay in advance and $10 for lunch. Check out www. mandalas.com for more information.

Monday, August 17, 2009

Internal Critics Move Aside

Many of us are haunted by our internal critic: the "shoulder," the judge, or whatever name you would like to give him or her. For those who try art therapy for the first time, who have experienced ongoing battles with these negative voices, a new process begins to take shape. Process versus product. It is difficult at first to move beyond the idea of an aesthetic and beautifully pleasing piece of art to staying in the moment with the process of creating. This is one of the key elements to using art therapy and how art therapy and an art lesson differ. Staying in the process becomes freeing and enjoyable when staying in the here and now is the goal. Clients many times tell me how much they enjoy not worrying about what their art will look like and just let what will happen happen. Here, we begin to see how our internal critic really works as its voice tries to be heard and as we develop a new voice that asks the critic to please step aside.
Learning to talk to your internal critic can be a daily practice that takes place in a journal or whenever you encounter the negative-thinking voice. Awareness that it is taking place is the first step. Acknowledging that it exists must happen before you can confront it. I tell clients to draw or write in a journal to practice working with the judgemental voice inside of them. When issues of perfection, or feelings of making a mistake arise, I ask clients to acknowledge the feeling, and try to stay with the process allowing their art to be what it wants to be. So, as you work in a journal, be aware of what is happening as you draw or write. Be aware of your reactions, and instead of doing what you've done in the past, try something new. Try gently asking the critic to please step outside, because, you know what you are doing and do not need his or her help. Continue to work with this process until you feel you can work freely and comfortably allowing the process to take place without judgement.

Sunday, July 19, 2009

Giving Children a Voice Through Art-Making




Children thrive on the world of curiosity and imagination, because if they are in the right setting their imagination is limitless. Give them a few markers, clay, sticks, pipe cleaners and there is no telling where it might take them. One thing I do know, is that it takes them to a world where words are not necessary; it takes them to a world where creativity, feelings and thoughts live. Young children's brains are still developing cognitive abilities and accessing thoughts and feelings with language is many times difficult, especially feelings that are painful. Here is where art comes in.

As an art therapist, I have worked with many children helping them express themselves through play and art. The art becomes the vehicle for them to put feelings down on paper, with clay or through play. Through the process of art and play, I might ask a child to tell me about their art, is there a story to their art piece, who a figure is in their artwork as I remain curious. I would not ask, what is it? why did you draw that? I might role-play with them using their art as a guide.
Children most times do not even need a directive. If the materials are in front of them, they will begin to explore them and begin creating something, especially if I have a few different art supplies out.
Art is a place for them to put nightmares down and let the art hold and contain the images of the nightmare. The picture on the top right is just one example of a child's drawing of a nightmare. He was only 6 at the time of the drawing. There appears to be a sense of control when the child can create images of their feelings and put them into art form. Here, children have the option of adding to it, changing it or leaving it just the way it is.

Tuesday, July 14, 2009

THE FEAR OF A R T

Staring at a blank page can be intimidating to say the least. Where to begin? What color to choose? What if I make a mistake? What will others think? What if it's not good enough? These concerns are all the voice of our internal critic playing havoc on our psyche. These messages might be the result of some childhood experience with art or any other experience, where we were told something to the effect of, that's not how you draw a (fill in the blank.) The internal critic is the creature who resides inside of us telling us that we are not good enough or perfect enough.

I remember a creative writing course I took years ago, where we were asked to write about why we were taking the course. I begin my piece by saying that I was taking the course because....As students began to read what they had written, I became numb and wanted to leave the room asap. When the instructor asked what I had written a chill encased my body and I said something to the effect of, "it is not very good and..." The instructor responded, we are all at different places with our writing and you must respect where you are in this creative journey. Hey, I like that I thought. Respect where I am in the process. That makes sense. Whether you are writing, painting, engaging in another creative or self-expressive process, respect where you are in the process. Beginnings can be challenging, but what are the consequences of not beginning? Where would we be if we did not crawl, sit up or walk? The same is true for the creative process. When I began writing poetry, I was told to begin with,"this is a poem about..." I could always go back later and change the first line. The same is true for art, though we can't always change the images, we can add to them, we can add color or shapes to them and we can allow ourselves to be present with the process instead of thinking about the product.

Tip 1: begin with collage - it is less intimidating than drawing. Though you can begin drawing experimenting with color, shape and images.
Tip 2: Focus on process
Tip 3: Remember to have fun
Tip 4: Tap into your beginnner's mind
Tip 5: Leave perfection at the door
Tip 6: Invite imperfection in
Tip 7: Let your heart speak

Next time you come across a blank page, ask it what it wants from you, where it would like you to begin and allow your heart to speak.

Friday, July 3, 2009

AnXieTy: Can Creating Art Really Help Me?


You have a test coming up and though you've studied, just the thought of it has your heart racing, your palms sweating and your mind going nonstop. You try breathing and that seems to work for only a few minutes; then you try a relaxing bath, but once you leave the tub, dry off and change clothes your thoughts resurface and you're faced with your racing thoughts again. You're convinced you can "fix" your anxiety yourself without medication. Your therapist tries cognitive therapy with you where you've tracked and challenged your irrational thoughts, but your cognitive brain just won't listen or take the bate. As an art therapist, I might suggest ways to manage your anxiety including the above ideas along with another too: the circle. I've written about creating mandalas a lot on my blog, because I believe in the healing power of them. More specifically, the calming effect they can have on our over-anxious minds.

I would introduce how creating mandalas, (Sacred Circle) can help promote calm during bouts of anxiety and worry. Drawing a circle can be done in almost any setting. I don't recommend it while you are driving. But, if you keep a pad with you, you can create a circle while waiting for a doctor's appointment, studying, before a test, waiting for a blind date to arrive or pretty much any situation that brings anxiety and/or worry on. I have made a few suggestions about approaching your circle below.

Promoting Calm Amidst Anxiety & Worry
  • Keep a journal or pad with you at all times.
  • BREATE

  • Keep a few colored pencils, markers or regular pencils with you

  • You might have the blank pages already traced with with a circle

  • The circle can be any size you wish

  • Begin in the center of the circle and draw outward

  • Leave perfection and judgements outside

  • Staying within the circle, allow your pencil to led the way

  • It might be helpful to choose calming colors

  • Focus on the circle

  • Breathe

  • Continue drawing until you feel you have reached a place of calm

  • Finish when you feel your mandala is complete

  • Bring this calm with you and return to the circle when you feel anxiety surfacing again

  • Move on to what tasks need your attention
What I am suggesting is the creation of the mandala circle to help you relax and focus your thoughts. The circle provides a safe and secure area to work. Doodling works too, but I recommend the circle because it provides a contained area in which to work.