Introduction

Module Title: Self-care using creativity and the arts

Partner: Artemisszió Alapítvány & Stowarzyszenie Centrum Wspierania Edukacji i Przedsiębiorczości

Module Aim:

Understanding self-care involves recognizing the importance of taking time to nurture your physical, emotional, and mental well-being. Self-care can be incorporated into daily life through various practices that promote relaxation, reduce stress, and enhance overall happiness. Through this module, we will explain what self-care is, explore several ways to enhance well-being with arts and creativity and provide practical tools. At the end of each activity, we will provide examples that can be done individually or as part of a workshop. By integrating these self-care activities into daily life, individuals can experience improved mental, emotional, and physical well-being. Each activity offers unique benefits and can be adapted to suit personal preferences.

Description of Module:

Self-care refers to the deliberate and proactive actions individuals take to preserve, enhance, or maintain their physical, mental, and emotional health and well-being. It involves recognizing one's own needs and prioritising activities that promote personal growth, relaxation, and overall vitality. Self-care encompasses a broad range of practices, from basic activities like adequate sleep, nutrition, and hygiene to more intentional practices such as mindfulness, relaxation techniques, art, hobbies, and seeking social support. It also involves setting boundaries, saying no when necessary, and engaging in activities that bring joy and fulfilment.

As described in the Mindfulness Handbook, engaging in artistic and creative activities provides individuals with a means of self-expression, exploration, and emotional processing, all of which are essential for maintaining mental well-being. Throughout history, various cultures have recognized the therapeutic benefits of art, music, dance, and other creative practices, using them as tools for healing and self-discovery.

Moreover, engaging in creative activities such as painting, drawing, writing, or crafting can be inherently therapeutic, providing individuals with an outlet for self-expression and emotional release.^[1] By incorporating artistic and creative activities into mindfulness routines, individuals can deepen their self-awareness, cultivate greater emotional resilience, and experience a deeper sense of fulfilment and connection to themselves and others.

Ultimately, self-care is a vital aspect of maintaining a balanced and fulfilling life, allowing individuals to better cope with stress, prevent burnout, and thrive in all areas of life.^[2]

Forest Bathing

Forest bathing is a process of relaxation and mindfulness. Unlike typical outdoor activities that might focus on exercise or sports, forest bathing emphasises a slow, mindful experience with nature. It is a simple method which involves being calm and quiet among the trees, observing nature around you while breathing deeply. It can help de-stress and boost health and well-being in a natural way. The practices below will guide you through activities as simple as walking in any natural environment and consciously connecting with what’s around you.

But first, let’s understand forest bathing’s positive effects on your mental health.

Forest bathing is based on the Japanese practice shinrin-yoku, which translates to “taking in the medicine or atmosphere of the forest”. Although it began in Japan in the 1980s, forest bathing has recently gained worldwide popularity. It was initially developed in response to high levels of work stress and a spike in autoimmune disease rates, and it aimed to boost the economy of rural areas impacted by urban migration. As an eco-friendly, healthy countermeasure to our tech-saturated world, forest bathing involves walking and relaxing in an immersive natural environment, which may offer various health benefits, hence the alternative name "forest therapy."

https://www.freepik.com/free-photo/river-with-rapids-fog-forest-early-autumn-morning_18324338.htm

Research by Roger S. Ulrich and others in the field of environmental psychology has highlighted the positive effects of natural environments on stress reduction. Ulrich's studies have shown that exposure to natural settings can lead to significant decreases in stress levels.^[3] For example, his research demonstrated that patients recovering from surgery who had views of nature from their hospital windows experienced faster recovery times and required less pain medication compared to those with views of urban settings. Similarly, forest bathing, by immersing individuals in a serene, natural environment, can lead to lowered cortisol levels, reduced blood pressure, and an overall sense of calm and well-being.

Plants and trees emit a substance called phytoncide, an essential oil that protects them from insects and germs through its antimicrobial properties, which may also influence human immunity. Breathing in forest air increases the level of natural killer (NK) cells in our blood, which the body uses to combat infections and cancers. One of the studies (Li Q, 2017) demonstrated a rise in the number and activity of these NK cells in people who forest bathe. In addition to enhancing immune system function, phytoncides improve sleep, elevate mood and attention, and boost creativity.^[4]

Forest bathing and mindfulness are closely related practices that both emphasise being fully present and engaged in the moment. “The intent of forest bathing is to put people in touch with present-moment experience in a very deep way,” explains clinical psychologist Susan Albers, PsyD. “The sights, sounds, and smells of the forest take us right into that moment, so our brains stop anticipating, recalling, ruminating, and worrying.”. Forest therapy involves noticing and sensing things rather than judging or evaluating them.

Tools and Resources:

• Guide to doing Forest Bathing alone
• Beginner's guide to Forest Bathing
• Forest Bathing with Dr. Qing Li video
• Book of Forest Bathing by Dr. Qing Li

Activity for Individual

Step 1: Choose a location

Find a space in the nearby forest, a park or even in your garden. Make sure that you won't be disrupted by switching your phone to aeroplane mode.

Step 2: Settle in Forest Bathing Alone in a Sit Spot

Focus on your breath, inhaling deeply for a count of 3 and exhaling for 4 or 5 to activate relaxation. Wander slowly until you find a spot to sit, ideally by a tree. Use a mat or chair for comfort and minimise distractions. Spend time observing the sky, clouds, and tree canopy while noticing bodily sensations and emotions. Gradually shift your gaze to the forest floor, feel the touch of the ground (or chair) that is supporting you and observe your thoughts and feelings. Allow 20 minutes for this practice.

Step 3: Focus On Your Sense of Touch

Spend at least 20 minutes exploring your sense of touch with openness and curiosity. Feel the breeze on your bare skin, as it blows across your face, your hands, in your hair. Move your hands to face different directions and see how the experience changes for you. Feel free to remain seated or stand up and engage with your natural surroundings in this spot you’ve chosen. Touch the ground beneath you, the texture of the forest floor and the bark of the trunk you’re leaning on or any other objects that are calling your curiosity. Pay attention to how the different surfaces feel and notice whether it’s pleasant or not. Stay with it if it’s enjoyable. Feel how it is for you to be supported by the tree and the ground. Feel connected and grounded and enjoy the sense of belonging. By going Forest Bathing alone, you have complete freedom to explore whatever you are called to explore. If inspired, sketch or journal about your connection to nature. If your mind wanders, gently return your focus to the present moment and your breath.

Step 4: Take a Slow Walk Noticing Movement

Take a slow, mindful walk through the forest, focusing on the movement around you and aligning your pace with the forest's rhythms. Observe and deeply connect with sensory experiences, such as a leaf spinning in the breeze or the sound of rustling leaves. When you become aware of a particular sensory experience, stay there and see if you can connect with it more deeply by watching it for some time, with awareness of how you feel as you watch, or perhaps you become aware of the sound of the breeze blowing through the leaves, so stop awhile and listen. When you feel ready to move on, continue wandering very, very slowly. Cover no more than 100 metres in 20 minutes, embracing the slow pace and any discomfort it may bring.

Step 5: Connect with Gratitude

Wander slowly, breathing deeply, and use your intuition to choose a spot. Create a gratitude gift from natural materials for someone or something you're thankful for, while minimising harm to the environment. As you craft, focus on your feelings of gratitude and any emotions or sensations that arise. Optionally, journal, sketch, or photograph your creation (ensure your phone is on aeroplane mode). Leave the gift in place as a gesture of thanks to the forest and others who may come across it.

Step 6: Take a Forest Bathing ‘Walk of Praise’

As you leave the forest, walk slowly and stop each time you notice a gift from nature—be it a moment of visual beauty, a scent, or the support of the earth beneath you. Acknowledge each gift with gratitude, whether through words, a touch, a bow, or simply lingering in the feeling of thanks. Continue walking and repeat this process until you reach the edge of the forest, connecting with each new sensation that captures your attention.

Activity for Facilitator

Preparation

Materials Needed:

- Comfortable walking shoes

- Weather-appropriate clothing

- Water bottles

- Journals and pens

- Blankets or mats for sitting

- Small snacks (optional)

- Essential oils or natural scents (optional)

Setting: Choose a forested area or park with a variety of trees, minimal noise pollution, and well-marked trails. Ensure the area is safe and accessible for all participants.

Group Size: Ideal group size is 8-12 participants to ensure a personalised and intimate experience.

Step 1: Introduction (15 minutes)

- Gather participants at the meeting point

- Introduce yourself and give a brief overview of the forest bathing activity

- Explain the concept of forest bathing (shinrin-yoku) and its benefits

- Outline the schedule and activities for the session

- Lead a brief grounding exercise to help participants transition from their daily lives into the forest environment

- Encourage deep breathing and mindfulness

Step 2: Sensory Awakening (30 minutes)

1. Slow and Mindful Walk:

- Lead the group on a slow, mindful walk into the forest

- Encourage participants to walk quietly and focus on their surroundings

- Ask participants to become aware of their surroundings – trees, plants, rocks, birds, or other animals. Ask them to be mindful of their own body in relation to the natural elements. Helping questions: How does the forest floor feel beneath your feet? Do you feel the need to "touch" the forest? Then feel free to pick up a small rock, a little branch, a leaf maybe, and play with it in your hand in a mindful way.

2. Sensory Awareness: Once you enter the forest, encourage participants to stay still for a while and truly "feel" the forest and connect with it. "Let nature enter through your ears, eyes, nose, mouth, hands, and feet," says Li.^[5]

Stop at a chosen spot and guide participants through a sensory awakening exercise:

- Sight: Observe the different shades of green, the play of light and shadow, the textures of bark and leaves

- Sound: Listen to the rustling leaves, bird songs, and distant sounds of the forest.

- Smell: Inhale deeply to take in the forest scents. Optional: provide essential oils or natural scents

- Touch: Gently touch the trees, leaves, and soil to feel different textures

- Taste: If safe, taste some edible plants or simply enjoy the fresh forest air

Step 3: Connection with Nature (45 minutes)

1. Tree Meditation:

- Find a comfortable spot for each participant to sit or stand near a tree

- Guide them through a meditation focused on connecting with the tree, feeling its presence and energy

- Encourage participants to close their eyes, lean against the tree, and feel its support

2. Nature Journaling:

- Provide journals and pens

- Invite participants to write or draw their thoughts, feelings, and observations

- Encourage them to reflect on their connection with nature and any insights gained during the meditation

Step 4: Group Interaction and Reflection (45 minutes)

1. Group Sharing:

- Gather participants in a circle

- If participants don’t know each other, have an introduction round where they share their names and motivations

- Invite them to share their experiences, reflections, and any insights from the nature journaling

- Encourage active listening and respect for each other's experiences

2. Guided Discussion:

- Facilitate a discussion on the benefits of forest bathing and how participants can incorporate these practices into their daily lives

- Discuss the impact of nature on mental and physical health

Step 5: Closing (15 minutes)

1. Gratitude Exercise:

- Lead a short exercise where participants express gratitude for the forest and the experience

- Encourage them to think of one thing they are thankful for in nature

2. Farewell and Follow-Up:

- Provide information on upcoming forest bathing sessions or related activities

- Encourage participants to keep practising and share their experiences

3. Closing Meditation:

- End with a brief closing meditation to seal the experience

- Encourage participants to carry the calm and connection with them as they return to their daily lives

By following this detailed activity plan, facilitators can create a structured yet flexible forest bathing experience that allows participants to deeply connect with nature, enhance their well-being, and develop a lasting appreciation for the natural world.

Mindful Running

Mindful running blends the physical perks of running with the mental benefits of mindfulness. It’s about being fully in the moment, noticing how your body feels, the rhythm of your breath, and the sights and sounds around you. By focusing on the present, you not only get more out of your run but also reduce stress and clear your mind. This practice encourages you to approach your thoughts and feelings without judgement, helping you connect more deeply with both your body and mind. Ultimately, mindful running enhances your physical fitness while promoting a sense of overall well-being.

In this submodule, we will explore how to incorporate mindfulness into running and other physical activities, helping you to connect with your environment and your body.

Regular exercise, especially running, does wonders for mental well-being. When you run, your body releases endorphins—those "feel-good" chemicals that naturally lift your mood and help reduce stress. This can make you feel happier and more relaxed. Additionally, running regularly can help ease symptoms of anxiety and depression, improve your sleep, and boost your self-esteem. It’s not just about physical fitness; it’s about feeling better overall.

https://www.freepik.com/free-photo/portrait-active-young-woman-outdoor_6279308.htm

So, lacing up your running shoes can be a great step towards a healthier, happier mind, especially when you integrate mindfulness into your running routine. Mindfulness involves being aware of both your body and mind through deliberate intention, focused attention, and a positive attitude. Meditation, in any form, is a deeply personal practice that fosters internal and external connection, and involves gratitude, acceptance, and patience.

A study published in the Journal of Sport and Exercise Psychology found that mindfulness-based interventions can reduce symptoms of anxiety and depression in athletes by helping them develop present-moment awareness (De Petrillo et al., 2009). Mindful running helps you stay present, making it easier to manage and reduce stress by focusing on the moment rather than on worries or anxieties. This practice also promotes a sense of calm and relaxation, leading to improved mental clarity and emotional balance. Additionally, research from the journal Mindfulness highlighted that mindfulness practices, including mindful running, can lower cortisol levels, thereby reducing stress (Gallegos et al., 2013). By combining running with mindfulness, you can not only boost your physical health but also significantly enhance your mental well-being.

Tools and Resources:

• Guide to Mindful Running
• Guide to Meditative Running
• Mindful running Podcast
• Running Meditation on Headspace

Activity for Individual

To get started with mindful running, whether you're an experienced runner or just beginning, start by consciously focusing on your breathing during your next run.. Pay attention to how you feel both while running and after you’ve finished. Try to establish a regular practice, even if it's just for a few minutes each time, to get used to the experience. Take it at a comfortable pace and emphasise connecting with yourself and your surroundings.

Following this guide can help you stay focused. The steps are not mandatory; you can start by concentrating on one or two and gradually incorporate the others as you become more comfortable. Additionally, these practices can also be adapted for mindful walking:

Step 1: Set Your Mind Right

- Before you start, remind yourself that this run is about being present and enjoying the moment, not just hitting a certain pace or distance.

- Breathe deeply a few times to clear your mind and shift your focus from daily worries to your run.

Step 2: Focus on Your Breathing

- As you begin your run, pay attention to your breath. Feel each inhale and exhale.

- If your thoughts start to wander, gently bring your focus back to your breathing.

Step 3: Tune Into Your Body

- Notice how your feet hit the ground, how your legs move, and the swing of your arms.

- Be aware of any tightness or discomfort in your body and adjust your form to stay relaxed and comfortable.

Step 4: Enjoy Your Surroundings

- Take in the sights, sounds, and smells around you. Notice the colours of the trees, the sound of your footsteps, or the feeling of the breeze.

- Immerse yourself in the environment, letting go of distractions and focusing on what’s happening right now.

Step 5: Be Kind to Yourself

- Whatever you’re feeling, just observe it without judgment. Whether the run is easy or tough, simply be aware of it.

- Let your thoughts and feelings come and go as you stay focused on your run.

Step 6: Adjust Your Pace

- Run at a pace that feels natural and comfortable. Don’t push too hard; let your body guide you.

- If you’re feeling tired or uncomfortable, slow down or take a break. Mindful running is about being in tune with yourself.

Step 7: Cool Down and Reflect

- When you finish, take a moment to cool down and think about how your run felt.

- Acknowledge the experience and how it made you feel and be grateful for the time you spent running mindfully.

Activity for Facilitator

Step 1: Introduction (10 minutes)

- Gather everyone and share what mindful running is all about. Explain that it’s about being present, paying attention to how you feel, and experiencing the moment, whether it's enjoyable or tough.

- If participants don’t know each other, have an introduction round where they share their names and motivations.

- Talk about what you hope to achieve together—like feeling more relaxed, connected, and aware.

Step 2: Warm-Up and Mindfulness Preparation (10 minutes)

- Lead some easy stretches to get everyone ready for the run. Encourage participants to notice their breath and body sensations while stretching.

- Guide everyone through a short breathing exercise. Help them focus on slow, deep breaths to set a mindful tone for the run.

Step 3: Mindful Running Practice (30 minutes)

- Begin with a slow pace so everyone can ease into it comfortably. Try to keep the group close to you, running at a similar pace.

- Remind everyone to focus on their breathing and notice how their breath matches their steps.

- Encourage participants to feel how their legs move, how their feet hit the ground, and how their arms swing.

- Suggest they take in the sights, sounds, and smells around them, but without getting distracted.

- Periodically invite everyone to check in with their thoughts and feelings, just noticing them and then returning to their breath and body sensations.

Step 4: Cool-Down and Reflection (10 minutes)

- After the run, transition into a slow walk to help everyone cool down and relax.

- Gather in a circle and invite people to share how they felt during the run. Encourage everyone to talk about how they felt before and after the run, to share their experience and any observations they made.

Step 5: Closing (10 minutes)

- Lead a brief exercise where everyone can express thanks for the experience, their bodies, and each other. For example, ask participants to create a statement that encompasses how they feel now.

- Summarise the session, highlight key moments, and offer tips on how to continue mindful running on their own. Provide any resources or advice for further practice.

House Planting

As we’ve explored in previous activities, nature, trees, and plants offer significant benefits for both physical and mental health. In this section, we’ll introduce a new approach: integrating mindfulness into the process of growing, planting, and caring for plants at home. While this activity can sometimes feel solitary, we’ll also provide ideas for sharing the experience with friends or a community.

The aim of this submodule is to show how to incorporate mindfulness into growing, planting, and caring for plants, while also exploring ways to share this enriching experience with others.

Studies show that having plants around can do wonders for how we feel and even boost our productivity. Plants help lower blood pressure, reduce stress, while also making us more tolerant to pain. Plus, they improve indoor air quality by cutting down on carbon dioxide and indoor ozone levels.^[6]

The idea that we have an inherent connection to nature, called the biophilia hypothesis, was popularised by E.O. Wilson in 1984. Over the years, research has shown that being around natural environments lifts our spirits and helps us feel more positive. As we’ve started spending more time indoors, especially during the Covid-19 Pandemic, bringing a bit of nature into our homes has become a way to stay connected to the natural world.

https://www.freepik.com/free-photo/person-transplanting-plants-new-pots_25625098.htm

For example, a study found that young adults who spent just a few minutes repotting plants felt much less stressed compared to those who were working on computers. Their blood pressure also dropped, suggesting that plants can help calm our stress response.^[7]

Whether you're gardening outside or caring for houseplants indoors, spending time with nature can help you feel more grounded and refreshed. Gardening offers a break from the constant digital noise, allowing you to focus on something soothing and real. Studies back this up, showing that gardening can improve your mood, boost self-esteem, and give you a sense of achievement.

Tools and Resources:

• Gardening and Houseplant event: a new way to socialise for the Millennials
• In-depth writing about Houseplants and Mental Health
• Beginners guide

Activity for Individual

Repotting plants and transferring cuttings

Repotting plants or transferring cutting to new soil isn’t just about moving them to a bigger pot—it’s a soothing and rewarding activity that benefits both you and your green friends. When you repot a plant, you’re giving it a fresh start with new soil and more room to grow, which can feel deeply satisfying. The process of gently loosening the roots, adding fresh soil, and settling the plant into its new home can be a peaceful, meditative experience. It’s a chance to step away from daily worries and focus on something positive and nurturing. Similarly, moving a cutting to new soil provides an opportunity to nurture new growth, offering a sense of accomplishment as you watch your efforts take root. Both activities not only help your plants thrive but also provide a soothing and rewarding way to enhance your own well-being.

Plant exchange with friends

Organising a plant exchange with friends or your (faith, sport, student etc.) community is a fantastic way to connect and share your love of plants. Pick a date and a cosy spot—like a local park or backyard—and invite everyone to bring healthy plants, cuttings, and pots they want to trade. Set up an area where people can display their plants and chat about care tips. Make it a fun gathering with some light refreshments and maybe a few creative activities like pot painting. This simple event not only lets you swap plants but also fosters a sense of community and shared passion for greenery.

Activity for Facilitator

One idea is to organise a plant exchange afternoon for the participants. You could invite an expert to offer basic tips on planting, watering, and other plant care essentials. This is just a suggested structure for the event, but feel free to adapt it as needed to suit your preferences and the needs of your group.

Plant Afternoon – Exchange, Care, and Creation

Event Overview:

Join us for an afternoon dedicated to plants, where you can swap, care for, and get creative with greenery! This event is a wonderful opportunity to exchange healthy plants, pots, cuttings, and seeds with fellow enthusiasts. We’ll also offer tips and engage in some fun, plant-related crafts.

Event Details:

Step 1: Arrival and Plant Display (10 minutes)

- As you arrive, set out your plants and pots on the designated tables. Feel free to bring any healthy plants or spare pots you’d like to share.

Step 2: Expert Tips and Q&A (15-20 minutes)

- We’re delighted to have a plant specialist join us to share valuable advice on topics like soil mixtures, watering techniques, pest control, and plant propagation. After the brief talk, you’ll have a chance to ask specific questions and get personalised tips.

Step 3: Plant Exchange (30 minutes)

- Swap and Share: This is the heart of the event where you can exchange the plants cuttings, or seeds that everyone brought. There’s no strict format—discuss with others what you’re looking for, or simply pick from the assortment of plants available. The exchange will happen organically as people interact and negotiate swaps.

Step 4: Creative Activity (30 minutes)

- Plant Art and Craft: Get your creative juices flowing with one of our craft activities:

• Plant Sketching: Draw your favourite plants brought to the event using ink and watercolour.
• Pot Painting: Customise your plant pots with paint.
• Macramé Plant Hangers: Learn how to make stylish plant hangers using macramé techniques.

Additional Notes:

- If you have a plant expert available, they can provide additional insights and answer questions throughout the event.

- Encourage participants to bring healthy plants, cuttings, or pots they no longer need. Everything is welcome, and this event thrives on sharing and community spirit.

Movement Exercises

In this submodule, we'll explore a unique approach to self-care that enhances both self-awareness and physical movement. The Feldenkrais Method, developed by Moshe Feldenkrais, focuses on mindful movement and the connection between mind and body. This method offers significant benefits for physical, emotional, and mental well-being through its emphasis on awareness and intentional movement (Hillier & Worley, 2015).

The aim of this submodule is to introduce the Feldenkrais Method as a means of incorporating mindfulness and movement into self-care practices, while also highlighting its potential to foster creativity and improve overall function.

Moshe Feldenkrais, an engineer and judo teacher, created his method based on the belief that movement is the essence of life and the embodiment of intention. His approach is rooted in the idea that awareness is a cultivated state that combines consciousness and knowledge. Feldenkrais' method is accessible to everyone, from athletes to those with severe physical limitations, and aims to replace ineffective, habitual movements with efficient ones by teaching individuals to "learn how to learn."

The Feldenkrais Method consists of two primary components, each designed to enhance movement and awareness in different ways. Awareness Through Movement (ATM) involves group sessions with gentle, structured movements designed to enhance kinaesthetic sense and body awareness. Participants engage in exercises that explore range of motion, coordination, and balance. The focus is on experiencing movement rather than achieving specific outcomes, fostering a non-competitive and exploratory environment. Functional Integration (FI) involves one-on-one sessions where a practitioner uses hands-on techniques to guide individuals through movements. The aim is to improve movement patterns and reduce unnecessary muscular effort and strain. FI sessions are tailored to the individual's needs, addressing specific physical challenges and enhancing overall function.

https://www.freepik.com/free-photo/man-woman-ready-workout_6265278.htm

The Feldenkrais Method offers a range of physical, emotional, and mental benefits, making it a comprehensive approach to self-care. Physically, it improves coordination and efficiency of movement, reduces chronic pain, prevents injury, and enhances overall physical function and flexibility. Emotionally and mentally, it increases self-esteem and positive body image, reduces anxiety and stress levels, and fosters a greater sense of inner peace and relaxation.

The method's emphasis on mindful movement encourages participants to explore their physical capabilities and express themselves creatively. This process not only fosters self-awareness but also provides a healthy outlet for emotional expression and stress relief.

Regarding the practice and instruction of the Feldenkrais Method, it is important to note that while there is specialised instructor training, and certified practitioners offer the most authentic experience, the principles of mindful and conscious movement can be learned and applied by anyone. If you are not a certified instructor, you may not be able to officially teach the Feldenkrais Method. However, you can still lead movement workshops inspired by its principles, focusing on conscious and mindful movement. These workshops can still deliver many of the method's benefits, such as enhanced physical function, stress relief, and increased self-awareness.

Tools and Resources:

• Awareness Through Movement Lessons with Videos
• IFF - International Feldenkrais Federation
• The Effectiveness of the Feldenkrais Method: A Systematic Review of the Evidence

Activity for Individual

Gentle Movement Exploration

Incorporating short, daily exercises into your routine can significantly enhance body awareness and reduce stress. These exercises can be done at home, requiring minimal space. By exploring new and efficient ways of moving, you can improve daily activities and prevent injuries. The process is not about achieving specific outcomes but about experiencing the movement and its effects on your body. This mindful practice helps you discover subtle changes in muscle tension, balance, and coordination, fostering a deeper connection between mind and body.

Start with simple movements such as rolling your head or shifting weight from one foot to the other. Gradually build up to more complex sequences that engage the whole body. Examples are provided below:

https://feldynotebook.com/folding-forward/

https://feldynotebook.com/four-points-ay16/

Focus on the sensations and changes in muscle tension, balance, and coordination. These explorations can lead to new insights about how you move and how to do so more efficiently.

Incorporate visualisation techniques where you imagine moving parts of your body or performing specific actions. For instance:

• Close your eyes and visualise lifting your arm as if it were weightless, like a balloon filled with helium.
• Imagine walking through a field of tall grass. Feel the gentle resistance of the grass against your legs, and notice how you adjust your steps.
• Picture yourself performing a familiar action, such as reaching for a cup on a high shelf. Explore different ways to achieve this movement efficiently and without strain.

This enhances the mind-body connection and encourages creative expression. By visualising movements, you can explore different possibilities without physical strain, which can be particularly beneficial for those with physical limitations.

Activity for Facilitator

Movement Workshop

Facilitating workshops or group classes focused on movement sessions can foster social integration and collaborative learning. These sessions provide a supportive environment where participants can explore movements together. Encourage group discussions and reflections on movement experiences, promoting a sense of community and mutual support. Sharing insights and experiences can enhance the learning process and help participants understand the broader applications of the method.

Event overview

Step 1: Arrival and Introduction (10 minutes)

As participants arrive, welcome them and provide a brief overview of the workshop. Explain that while the session is inspired by the principles of the Feldenkrais Method, it is not an official Feldenkrais class. Emphasise the focus on mindful and conscious movement, and how the workshop aims to help improve their movement patterns and overall well-being. This ensures clarity and sets appropriate expectations, especially if the facilitator is not a certified Feldenkrais instructor.

Step 2: Guided Session (30 minutes)

Lead the group through a series of gentle movement exercises. Focus on simple movements to enhance body awareness and coordination. Encourage participants to pay attention to their sensations and movements without striving for specific outcomes.

Examples:

https://feldynotebook.com/bending-the-head-to-the-side-while-sitting-ay1/

https://feldynotebook.com/seeing-the-heels-ay2/

https://feldynotebook.com/turning-the-head-around-its-circumference-and-in-the-center-ay6/

Step 3: Group Reflection and Discussion (15 minutes)

After the session, facilitate a group discussion where participants can share their experiences and insights. Ask questions about what they noticed during the exercises and how they felt. This reflection helps deepen their understanding and reinforces the connection between mindful movement and well-being.

Self-Care through Visual Arts

As we’ve discussed in previous activities, engaging in creative processes provides substantial benefits for both physical and mental health. In this section, we'll explore yet another dimension of this approach, i.e. incorporating mindfulness into the practice of visual arts to enhance self-care and emotional well-being.

Research indicates that participating in visual arts can greatly improve our emotional well-being and enhance cognitive function. Visual arts therapy reduces stress, improves emotional regulation, and promotes personal growth, while also offering a sense of accomplishment and increasing self-awareness (Lusebrink, 2004).

https://www.freepik.com/free-photo/female-artists-outdoors_3420062.htm

Creating art allows individuals to externalise their feelings and experiences, which is especially beneficial for those who struggle to articulate their emotions verbally. Through the creation of visual art, individuals can convert fragmented and often nonverbal traumatic memories into coherent and tangible forms, which can aid in processing and integrating these experiences. Visual arts therapy has proven effective in treating conditions like Post-Traumatic Stress Disorder (PTSD) by helping individuals process and integrate their experiences through visual representation (Avrahami, 2006).

Moreover, engaging in art therapy can lead to significant personal insights and emotional healing. By exploring various artistic mediums, individuals often uncover new aspects of themselves, gaining clarity and self-awareness. For example, an individual might use painting to explore their feelings about a past relationship, leading to greater self-awareness and emotional resolution.

Art therapy stimulates different areas of the brain involved in visual processing, emotional regulation, and cognitive function. It encourages the use of both hemispheres of the brain, fostering a balance between creative expression and analytical thinking. This holistic engagement can enhance overall cognitive and emotional functioning (Lusebrink, 2004). No special talent or drawing skills are required — everyone should feel free to express themselves boldly. Although, at first, they might step out of their comfort zone, engaging in art therapy can lead to significant personal insights and emotional healing.

In conclusion, visual arts offer a rich and versatile approach to self-care, enabling individuals to explore and address their emotional and psychological needs through creative expression. By understanding and utilising the principles of visual arts therapy, participants can enhance their self-care practices, achieve greater emotional balance, and foster personal growth.

Tools and Resources:

• 100 Art Therapy Exercises
• Out of our mind. Art therapy and mindfulness with refugees, political violence and trauma - ScienceDirect
• The Power of Art Therapy in Developing Self-Compassion

Activity for Individual

Creating a Visual Diary

Step 1: Gather Supplies

Collect a notebook or sketchbook, coloured pencils, markers, paints, or any other art supplies you prefer. Ensure you have a comfortable workspace set up.

Step 2: Set an Intention

Before starting, take a few moments to reflect on your day or recent experiences. Decide on an emotion, event, or theme you want to explore through your art.

Step 3: Create Your Artwork

Using your chosen materials, create a drawing, painting, or collage that reflects the emotion or experience you identified. Don’t worry about artistic skill—focus on expressing your feelings and thoughts visually.

Step 4: Reflect and Journal

After completing your artwork, take some time to write about the experience in your visual diary. Describe what you created, how it relates to your emotions or experiences, and any insights you gained. This can be done in the same notebook or sketchbook where you did the drawings, integrating your visual and written reflections in one place.

Step 5: Update and Review

Periodically update and review your visual diary to observe patterns or changes in your emotional state. Use this review process to reflect on your personal growth and emotional journey over time.

Activity for Facilitator

Art Reflection Workshop

Host a workshop designed to guide participants in using art for emotional reflection and self-discovery. This structured event will help individuals explore their feelings and experiences through creative expression while fostering a supportive group environment.

Event overview

Step 1: Preparation and Setup (15 minutes)

Arrange a comfortable space with ample seating and tables for art supplies. Provide a variety of materials such as paper, paints, markers, and collage items. Set up a welcoming atmosphere with light refreshments and background music if desired.

Step 2: Introduction and Warm-Up (10 minutes)

Welcome participants and introduce the concept of using art for emotional reflection. Explain the objectives of the workshop and the benefits of visual expression. Begin with a warm-up exercise to get participants comfortable with the materials and the creative process, and to get them to know each other.

Step 3: Guided Art Activity (30 minutes)

Lead a guided art activity where participants create artwork based on a specific theme or emotion. For example, you might prompt them to create a piece that represents a recent life event or a current feeling. Provide guidance and encouragement throughout the process, ensuring participants feel supported and inspired.

Step 4: Sharing and Discussion (20 minutes)

Invite participants to share their artwork with the group if they are comfortable. Facilitate a discussion where participants can talk about their creative process, what their artwork represents, and any insights they gained. Ensure a respectful and supportive environment for sharing.

Step 5: Reflection and Closure (15 minutes)

Conclude the workshop by summarising key takeaways and encouraging participants to continue using art for personal reflection. Provide handouts with tips for creating a visual diary or for incorporating art into self-care routines. Thank everyone for their participation and offer resources for further exploration of art therapy.

References

Avrahami, D. (2006). Visual Art Therapy’s Unique Contribution in the Treatment of Post-Traumatic Stress Disorders. Journal of Trauma & Dissociation, 6(4), 5–38. https://doi.org/10.1300/j229v06n04_02

Feldy Notebook (2023). Feldynotebook.com. https://feldynotebook.com/

Hillier, S., & Worley, A. (2015). The Effectiveness of the Feldenkrais Method: A Systematic Review of the Evidence. Evidence-Based Complementary and Alternative Medicine, 2015, 1–12. https://doi.org/10.1155/2015/752160

IFF. (n.d.). International Feldenkrais Federation (IFF). https://feldenkrais-method.org/

Kalmanowitz, D., & Ho, R. T. H. (2016). Out of our mind. Art therapy and mindfulness with refugees, political violence and trauma. The Arts in Psychotherapy, 49(49), 57–65. https://doi.org/10.1016/j.aip.2016.05.012

Klammer, S. (2014). 100 Art Therapy Exercises - The Updated and Improved List. Expressive Art Workshops. https://www.expressiveartworkshops.com/expressive-art-resources/100-art-therapy-exercises/

Lusebrink, V. B. (2004). Art Therapy and the Brain: An Attempt to Understand the Underlying Processes of Art Expression in Therapy. Art Therapy, 21(3), 125–135. https://doi.org/10.1080/07421656.2004.10129496

McCarthy, C. (n.d.) The power of art therapy in developing self-compassion. Greater Chicago Art Therapy. https://greaterchicagoarttherapy.com/art-therapy-blog/the-power-of-art-therapy-in-developing-self-compassion

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