How mindfulness-based art therapy can boost your mental health
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
It's time to break out the arts and crafts box. Explore the potential mental health benefits of mindfulness-based art therapy, and how you can start your own practice.
We all have those busy days that feel like they’ll never let up. And if you have too many of them in a row you may find yourself daydreaming of just having some time to yourself. Time where you can get fully immersed in something peaceful, creative, and soothing. Sounds luxurious doesn’t it?
We all need ways to relax, reconnect with ourselves, and take a mental break from daily pressures, and mindfulness-based art therapy (MBAT) can help you do just that. By using art to center yourself, you can process your feelings, and express what’s inside in a safe, non-judgmental way. Better yet, you can do it even if you have no artistic skills or experience.
MBAT is easy to begin, and can help you heal and find self-discovery. After all, who doesn’t love a doodle in a notebook, or sweeping across a page with inks and a brush? Grab some crayons, paints, or a simple pencil, and let’s explore how mindfulness-based art therapy works and how you can get started today.
What is mindfulness-based art therapy?
Mindfulness-based art therapy is a therapeutic practice, sometimes led by a practitioner, that brings mindfulness techniques like focusing on the present moment into creative activities such as drawing, painting, or sculpting.
Unlike traditional art practices, you don’t need to focus on creating a “perfect” piece of art. Instead, you’ll aim to experience each step mindfully, paying attention to how you feel with every brush stroke, or shape drawn. This approach helps you stay connected to the moment, freeing your mind from worries about the past or future.
In an MBAT session, a therapist might guide you to engage your senses so you notice not just what you’re creating, like how the brush feels on the canvas, the colors you’re drawn to, or the sounds of a pencil as you draw. With mindfulness and creative expression combined, an MBAT session can be your safe haven for exploring and processing emotions.
What are the benefits of mindfulness-based art therapy?
Research shows that mindfulness and art together can have a powerful effect on mental health. By allowing you to focus on the present moment, MBAT becomes a self-care technique that comes with plenty of benefits.
Reduces stress and anxiety: Studies suggest that people who practice MBAT experience less stress, and even find relief from symptoms related to trauma and anxiety. Focusing on the process means your thoughts are occupied with the present—creating art—which means there’s less space in your mind for worries.
Improves emotional regulation: The process of making art gives you a safe outlet to express the emotions you might struggle to put into words. This can make it very soothing if you’re having to manage strong feelings or trying to cope with trauma. Through mindfulness, you can observe these feelings without judging yourself, helping you develop a healthier relationship with your emotions.
Boosts self-esteem and self-awareness: As you work creatively, your mindful observations may help you gain a deeper emotional awareness, so you can understand your thought patterns and behaviors better. And since the goal is to notice these insights without judgment, you’ll hopefully begin to grow your self-acceptance.
Encourages relaxation and improves focus: Taking a break from all those everyday stressors by mindfully engaging with art can help improve focus. Whether you choose painting, drawing, sculpting, or any other kind of art, it has a grounding effect, helping you develop better focus and a sense of calm that can extend into your daily life.
Supports mental health conditions: If you’re dealing with PTSD, depression, or anxiety, MBAT can help increase your bodily awareness, which can be particularly useful for managing trauma-related symptoms. The therapeutic nature of creating art helps with expression, too, which can help make it easier to process the painful memories or emotions you experience.
Promotes a sense of accomplishment and joy: Even small, simple creative acts can give you a sense of accomplishment and joy. Completing an art piece—even if it’s just a page of mindful doodling—can boost your mood and bring you a sense of achievement. Art-making is also a form of play. Experimenting with colors, textures, shapes and shading is fun!
10 examples of mindfulness-based art therapy techniques
It’s easy to spend a fortune in an art supply shop, but really, you don’t need anything that you don’t already have at home (although you can go for a little shopping spree if you like!). While it’s nice to get the guidance of an MBAT therapist, it’s not always necessary to have a practitioner lead you. MBAT is simple enough to start on your own.
Here are some mindfulness-based art therapy activities to help you explore and express your emotions in a gentle, soothing way. So relax and let your creativity flow!
1. Mindful doodling: Doodling is a simple way to get started with mindfulness-based art therapy. Focus on the patterns you’re creating, noticing each line and shape. It’s a great starting point if you’re a beginner, as it doesn’t require any artistic know-how, just a pencil and a scrap of paper! Want a little more structure to your doodles? Try Zentangle art.
2. Color breathing: Choose a calming color and begin shadinging slowly. As you breathe in, focus on the color, imagining it bringing a sense of peace. And as you breathe out, any tension or stress you’re holding onto drifts away. Combining mindful breathing with coloring is both soothing and grounding.
3. Painting emotions: Pick a color that matches how you’re feeling and begin painting. Let your emotions guide your brush, moving freely without worrying about what the final piece will look like. Expressing your emotions visually in this way can be particularly helpful for processing intense feelings.
4. Clay sculpting: Working with clay can be a really grounding activity, helping you stay connected to the present moment. The tactile clay makes it easy to focus on the sensations in your hands, which can help reduce anxiety and increase your awareness. So knead away those cares and create something that feels good, without needing to plan what it’ll look like.
5. Mandala drawing: Mandalas are intricate designs that have patterns and symmetry. Focusing on drawing a mandala or coloring a pre-drawn mandala lets you put your whole attention into your art, so filling in each section can be meditative and calming.
6. Nature-inspired art: Head outdoors and collect leaves, stones, or flowers. This is a chance to connect with nature as you choose your materials from the green spaces around you, and again when you mindfully arrange the elements in patterns or designs. Observe the colors, shapes and textures and notice if you feel a sense of calm or grounding.
7. Mindful photography: You don’t need professional skills to practice mindful photography, just a phone or a simple camera. Go on a short walk, bringing your attention to small details around you — the way light falls on a surface, the shape of a flower, or the color of the sky. Snap photos of things that catch your eye, and remember to focus on the experience of seeing rather than creating the “perfect” picture. Mindful photography helps you slow down, appreciate the world around you, and find beauty in everyday moments.
8. Art journaling: Combine drawing, painting, and writing to express what you’re feeling in a private, non-judgmental space. Start with a blank journal page, and let yourself draw, color, or scribble to capture your current thoughts and emotions. Add words if it feels helpful, like jotting down a comforting phrase or writing about your day. Art journaling is a great technique for self-reflection.
9. Tactile painting with fingers: Sometimes, using your hands directly in art can be incredibly soothing and grounding, so set aside brushes and use your fingers to paint on a sheet of paper or canvas. Feel the texture of the paint, and notice its coolness or warmth. Is it sticky or silky? Let your hands guide your strokes without any particular plan. This technique can be freeing, especially if you’re dealing with stress or tension, as it brings you back to the mindful, sensory experience of touch that connects you directly with the materials.
10. Collage making: Cutting and arranging images or textures can be a calming and satisfying way to express your thoughts and feelings visually. Collect old magazines, leaflets, colored paper, photos—or even old take-out menus—and cut out images that resonate with you. Arrange them on a blank page, paying attention to how the colors, shapes, and textures make you feel. Making a collage can help you create a visual snapshot of your current state of mind and can help you explore emotions or ideas that might be hard to put into words.
How to get started with mindfulness-based art therapy: 10 mindful steps
Getting started with MBAT doesn’t need to be complicated or scary, even if you’re new to art. All you need to think about is focusing on the present moment, and a gentle curiosity about what you’re creating. Here are some simple steps to help you begin your MBAT practice and start feeling the calming benefits.
1. Set an intention for your session
Before you start, take a moment to set a gentle intention for your session. This could be as simple as “I want to feel calmer,” or “I want to explore my emotions,” and it’s simply a way to remind yourself why you’re doing this. It helps you stay focused and present as you create, and can also give you a sense of purpose and direction, making the experience feel more meaningful and grounded.
2. Choose simple, accessible materials
You don’t need expensive or fancy art supplies to start with MBAT. In fact, it’s often best to keep it simple. Start with materials you feel comfortable using, like colored pencils, crayons, or a simple pen and paper.
If you’d like to explore different textures, you might add things like watercolors, clay, or fabric scraps. Pick materials that don’t feel intimidating so you can focus on the experience rather than the outcome.
💙 Fancy a little mindful coloring? Download our free Mindful Journal and Coloring Book.
3. Create a peaceful space to work
Choose a spot where you can relax and focus. Ideally, find a quiet, comfortable area with minimal distractions, like a clear dining table, or a bench in your local park. Set up the art materials you’re thinking of using — perhaps just a piece of paper and markers or a small collection of paints, brushes, or clay.
To make the space feel even more peaceful, you might like to add calming elements like a candle, soft music, or a cozy blanket. The more inviting and comfortable your space feels, the easier it’ll be to relax and focus on the art process.
💙 Enhance your art environment by choosing your favorite track from our Focus and Flow playlist.
4. Let go of expectations and just… create
It can be hard to shift away from wanting a perfect creation, but MBAT is all about enjoying the process. Give yourself permission to experiment, make mistakes, and create freely without worrying about how it looks. Letting go of perfection can be incredibly freeing. Remind yourself that this time is about your relaxation, and your creative expression only. You’re not trying to impress anyone or achieve a certain standard.
💙 Feel a little nervous about getting started? Listen to author Elizabeth Gilbert’s masterclass on Creative Living Beyond Fear.
5. Observe what your art lets you experience
As you begin your art activity, start by noticing small details. If you’re painting, pay attention to the flow of the brush, the thickness of the paint or the intensity of the colors blending together. If you’re doodling, notice the pressure you put on the paper with your pen, and the rhythm of each line or curve.
Try to focus fully on each part of the process — how the materials feel, how your body moves, and the colors and sounds they make as you work. This mindful observation can ground you in the present moment, making it easier to relax and let go of outside worries.
6. Tune into your emotions as you create
Throughout your art-making process, allow yourself to gently notice any feelings that come up. You might feel calm, happy, sad, or even frustrated — and that’s all okay. MBAT is about accepting whatever comes up without judgment.
If an emotion feels too strong, you can always pause or take a break. This puts you in control, so you can feel your emotions while creating in a safe, contained way. It’ll help you explore and understand what’s going on inside, so you can build emotional resilience.
If you’re still feeling overwhelmed, try our six emotional resilience tips.
7. Take your time and go at your own pace
There’s no rush in MBAT. Give yourself permission to move slowly, enjoying each step of the process. Whether you spend five minutes or an hour on your artwork, let yourself take the time you need. If you’re enjoying the activity, stay with it as long as you like, but if it starts feeling overwhelming, gently remind yourself that you can stop and come back whenever you’re ready.
8. Reflect on your art-making experience
When you’re done with your art, take a few minutes to sit quietly and reflect on the experience. How do you feel now compared to when you started? Was there anything in particular that stood out to you like a feeling or a technique you enjoyed?
You could even jot down a few notes in a journal if you like, or simply take a mental note of how the process felt. Reflecting like this can help you understand how MBAT is supporting you, and what you might want to explore more deeply next time.
9. Consider working with a therapist to deepen your MBAT practice
If you’re interested in taking MBAT further, or if you’re managing specific or complex mental health challenges like anxiety or trauma, you might like to try working with a licensed art therapist. Their personalized support can guide you through exercises that match your needs, helping you process emotions, work through stress, or explore difficult feelings in a safe, supportive environment. A therapist can also help you see insights that give you a greater understanding of your experiences and emotions
10. Make art a regular practice
To get the most benefit from MBAT, bring it into your life more often and try to make it a regular part of your self-care routine. You don’t need to commit to long sessions, even a few minutes of mindful doodling or coloring can help you feel more grounded and relaxed.
Set aside a small window of time each week for MBAT — you can even build it into your daily routine. Making creativity for therapy a habit can help you feel more connected to yourself, giving you a consistent way to check in with your feelings, manage stress, and find your sense of calm.
Mindfulness art therapy FAQs
Can children do mindfulness-based art therapy?
Mindfulness-based art therapy (MBAT) can be a fantastic tool for children. Kids might find it hard to talk about their emotions, but through MBAT creativity, they can show what they’re feeling in a safe, creative way — without having to put it into words. Techniques like mindful coloring, finger painting, or even clay modeling let children focus on the present moment, helping them process their feelings while enjoying the creative process.
MBAT can also support children dealing with anxiety, stress, or attention issues. For kids who may feel overwhelmed or overstimulated, engaging their senses in mindful art can help them feel calm and grounded. Therapists often adapt MBAT to suit a child’s age and needs, using activities that are fun, hands-on, and easy to understand. Parents can also try MBAT activities at home with their children, making it a shared, relaxing experience that encourages emotional expression.
What materials are best for mindfulness-based art therapy?
The best materials for MBAT are the ones that feel accessible and enjoyable to you. There’s no need for fancy art supplies — simple tools like crayons, markers, colored pencils, and paper are perfect for getting started. If you enjoy working with different textures, clay or playdough can be a great choice, as the hands-on, sensory experience of really getting involved in the materials can be very grounding. If you enjoy painting, watercolors or acrylics can add a calming, fluid quality to the process.
Focus on the act of creating, not the quality of your tools. So gather a few materials that you’re drawn to and experiment with what feels best. You may find that on some days, you prefer the simplicity of coloring, while on others, the tactile experience of clay is more soothing. Try to keep your setup simple, so you can keep your focus on the process rather than worrying about managing lots of materials.
How is mindfulness-based art therapy different from traditional art therapy?
While both traditional art therapy and MBAT involve creating art to explore emotions, there’s a key difference.
Traditional art therapy often focuses on using art as a form of expression and communication. You’re encouraged to express what you might find hard to say with words, and a therapist may analyze or discuss your artwork to help you gain insights into your feelings and thoughts.
Mindfulness-based art therapy, on the other hand, brings mindfulness practices into the creative process, so you’re focused on being present in the moment, rather than the finished piece. In MBAT, there’s less emphasis on interpreting the artwork or reaching specific therapeutic conclusions. Instead, you notice the experience of creating — how it feels to draw each line or how each color makes you feel.
Staying connected to the present in this way is how MBAT can help reduce stress, calm your mind, and create a non-judgmental space for self-expression. Your art-making process invites gentle awareness and self-compassion, and there’s no need to analyze or explain the end product.
Can MBAT be practiced at home without a therapist?
You can absolutely practice mindfulness-based art therapy at home. While working with a therapist offers added support and guidance, MBAT is flexible and you can adapt it to fit your needs.
Try starting by picking a simple art activity like doodling, coloring, or painting, and focus on the experience itself. So, as you draw, pay attention to the movement of your hand, the colors you choose, and the texture of the paper with curiosity and openness. Stay in the moment and enjoy the creative process without judgment or putting pressure on yourself to make something specific.
Practicing MBAT at home allows you to create a personalized, soothing space to use whenever you need it. You can set aside a few minutes a day or once a week for a short session, making it part of your self-care routine. It’s worth bearing in mind, though, that, if you’re dealing with more complex emotions or you’d like deeper support, working with a licensed art therapist can provide helpful insights and guidance.
How does MBAT benefit those with anxiety or PTSD?
MBAT can be very beneficial for individuals experiencing anxiety, PTSD, or trauma-related symptoms. The mindful aspect of MBAT helps ground you in the present, which can be especially helpful if you often feel anxious or have trouble feeling safe in your body. The simple act of focusing on your breath, colors, or shapes while creating art can bring a sense of calm and stability. For people with PTSD, grounding techniques used in MBAT can offer relief by focusing on sensory experiences, like the feel of clay or the sound of a pencil, which can help them stay connected to the present moment.
Mindfulness-based art therapy also provides a gentle way to process emotions without having to rehash or relive painful memories. Art becomes a safe container for difficult feelings, allowing you to express what you might struggle to put into words. Over time, this can help reduce emotional distress and increase a sense of control over your responses. MBAT offers a way to experience feelings gradually, which can be especially helpful if you’re working through trauma, so you can begin to heal in a safe, manageable way.
Are there MBAT activities that don’t require artistic skills?
MBAT is designed for everyone, it doesn’t matter whether you have artistic ability or experience. Many techniques in MBAT are chosen specifically because they don’t require any formal skills or training — think activities like mindful doodling, coloring, or clay modeling. With these activities, the focus is purely on the experience rather than the outcome, so there’s no pressure to create something that looks “good.”
So doodle mindfully, letting your pen wander across the page, making shapes and patterns as they come to mind. Coloring books or mandala coloring pages are also wonderful for MBAT and don’t require any skill beyond simply choosing colors and filling in spaces.
If you’re trying clay sculpting, focus on the feel of the clay in your hands, shaping it in a way that feels good, without any goal to have a finished sculpture or bowl in mind. Instead, just stay present with whichever activity you’ve chosen, relax, and enjoy a creative moment, no matter your artistic background.
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