Imagine a paintbrush with ultramarine blue on the tips of each bristle, gently applying color to the white canvas. Feel the immediate sense of ease that follows the first brush stroke. Your senses are alive: the intense smell of paint, the texture of a bumpy canvas, the faint clink your paintbrush makes when you clean it in a glass of water. These feelings all create a comfortable space where you can get into the zone and be free.

The serene feeling that surfaces, when we make art, is achievable without even touching a paintbrush to a canvas. We can create this extraordinary space in our minds using a meditative technique called visualization. Visualization is a simple, yet effective way to stop the cycle of anxious thinking and enclose us in a protected space of our imagination.

Visualization can have the same effect as making a piece of art, without its physicality. When you don’t have time or space to create a piece of art, practice visualization instead. It can be a quick and simple way to ease your worries and clear your mind. Practicing visualization also relieves stress and can be an essential tool for anyone with a goal or who works under pressure. You don’t have to be lying down or at home, either; visualization can be practiced whenever and wherever.

Visualization Exercise:

1. Get comfortable: sit or lie down in a place where you will not be disturbed or distracted.

2. Take a few deep breaths: start by breathing in through your nose, hold your breath for a few seconds, then slowly exhale through your mouth. The trick to a deep breath is breathing out all the way on your exhale instead of trying to take in more air when inhaling.

3. Imagine a paintbrush: once you feel relaxed, imagine a big paintbrush with your favorite color of paint. Get creative here! Visualize the paintbrush coating you in this magical paint, enveloping you in a warm, protective space.

4. Using this protective layer of paint after meditation: once you visualize yourself in a protective cocoon of paint, you can now carry this feeling throughout your day. The purpose of this protective paint visualization is to help ease the anxiety that comes with the hustle and bustle of the world around you.

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Art for Mental Health