There may have been a time when you were younger when you loved nothing more than to get out a colouring book and crayons, and lose hours simply shading in a picture. The notion of doing something similar as an adult may feel strange, but there’s real science that this type of activity can help.

We already know that mindfulness can be helpful, but according to Smiling Mind, mindful colouring is believed to have even more benefits for our mental health than reading. The research they quote says these include:

• reducing stress
• improving sleep
• enhancing focus

We also know “play” can be helpful, to help us reconnect with doing something fun. Mindful Colouring might be one version of that.

What You’ll Need

You may already have some colouring pens at home, whether markers, ordinary biros or felt tips, but if you wanted to just do some shading (rather than specific colouring in), you could use any pencil and use this to complete your design.

There are now many mindful colouring books available too, with lots of different designs though some can be quite inexpensive. In case it helps, there’s a worksheet below that you can download for your personal use and print if you have the facilities.

3 Steps to Get You Started

1. Before you begin, decide how much time you’d like to set aside. It could be a few minutes, or as long as you have available. You may decide to switch off your phone, or at least mute your notifications so you won’t be disturbed.
2. When you’re ready, you might start with setting the intention to be mindful. Give yourself permission to relax and, if you can and if it’s helpful, take a few deep breaths and then settle in to the natural rhythm of your breathing.
3. When engaging in your activity, you may find that your mind wanders, especially if you make a mistake while colouring, or have a lot going on right now. Whenever you catch yourself doing this, remind yourself of your intention to be mindful, and return to the activity without judgement, perhaps with another affirmation such as “this doesn’t have to be perfect” or “I’m allowed to take this time for myself”.

Mindful colouring isn’t necessarily for everyone, but it can be a gorgeous act of self-care, especially if you particularly enjoy art or would find this a useful activity to keep your mind occupied for a while, so you may decide to give it a try.

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Delphi is the author of Answers In The Dark: Grief, Sleep and How Dreams Can Help You Heal, out now on Amazon and Hive.  You might also like Monday Mojo™ – find out more via the button below.

 © Delphi Ellis 2023, updated 2024