Colouring as Meditation

Colouring is not something we would immediately associate with mindfulness and meditation. However, there is a reason that colouring has become so popular among adults in the last number of years; many adults are discovering that colouring is an excellent way to escape everyday stress.

Colouring isn’t just for children!

Psychologists say that colouring allows the brain to focus on a single activity which makes it as effective as meditation in reducing stress. Colouring allows a break because it induces a state of "flow" in which one can lose the notion of passing time and disconnect from day-to-day problems. It doesn't take long to feel the benefits of colouring; even half an hour a day is enough to give the brain a few minutes to relax and reorganise its ideas.

Colouring involves both logic and creativity in how we choose and combine colours. According to psychologists, this activity lights up the areas of the cerebral cortex involved in seeing and making small movements. The resulting relaxation reduces the activity of the amygdala, a part of the brain that controls emotions and is most often affected by stress. For all of these reasons, colouring can help:

• reduce anxiety
• overcome mild depression
• treat insomnia
• improve self-esteem
• overcome addictions

There are many great websites with free colouring pages for adults and children alike. Alternatively, you can use any colouring books or colouring sheets you may have laying around. 

1. Grab your favourite colouring materials (markers, coloured pencils, crayons, etc) and start colouring! 
2. It’s basically as simple as that.

A few ways you can make your colouring time even more relaxing?

• Adopt a comfortable position. Whatever works for you -- you don’t have to be at a table or sprawled across the floor unless you find that comfortable.
• Accompany the activity with a relaxing background soundtrack.
• Light a candle for ambiance.
• Repeat a mantra (something like "I am happy and safe" or "I am strong enough to face life.")
• Enjoy a cup of herbal tea while you colour.
• Awareness of breathing is also a way to promote concentration and entry into a meditative state.

Tips for Busy People

• You don’t need special materials -- use whatever you have on hand. Your colouring pages do not need to be specifically for adults and you don’t need fancy markers or colouring pencils. Do you have your children’s colouring book and crayons? Jump in!
• Colour early in the morning or in the evening (even if it’s only for 10 minutes!) before going to bed to help relax you at the beginning or end of your day. While you colour, focus on your breath to enhance the relaxation.
• Take a few minutes to colour with the children in your life. While this may not be as focused for meditation, it is a great opportunity to connect with children and have a conversation. You will likely find yourself more relaxed afterwards and with the benefit of spending time with someone important in your life.