The meditative effect of art: Creative design for relaxation and well-being

Art goes far beyond mere aesthetic enjoyment. It can inspire, relax, and even heal.

In a world of multiple crises and increasing challenges, people yearn for a chance to clear their minds and find some peace. Creative activities offer a welcome outlet. Besides classical painting and sculpture, there are also many interactive art forms with a calming effect. Creative pursuits characterized by steady, repetitive actions, such as mandalas, adult coloring books, paint-by-numbers, diamond painting , and mosaic art, are very popular.

All these relaxing creative hobbies have in common that they simultaneously promote concentration, reduce tension, and deliver beautiful results.

One key to relaxation is creativity

Relaxation is an essential aspect of maintaining a healthy lifestyle.

Life is inherently creative. Life is energy – pure creative energy,

Julia Cameron's bestselling creative guide, "The Artist's Way," with 10 fundamental principles. In the author's view, creativity is a spiritual experience ( BBC Culture ). Cameron makes it clear that there is no "creative elite" —we are all creative. While she started as a screenwriter and still writes novels, poems, and songs, she has dedicated her life to teaching. She teaches hundreds of creative people who come to her struggling with self-doubt, self-criticism, or a lack of time or talent.

But how can we relax when life around us is so chaotic? When our children constantly depend on us? When our job is overwhelming and we can't find time to breathe?

When things seem hopeless, some tried-and-tested relaxation techniques can be an effective refuge. It doesn't have to be pop music escapism

At first glance, relaxation and creativity don't seem to have a direct connection. But humans are creative beings. We thrive in creative environments. Many adults don't practice creativity on a daily basis. However, if you practice being creative, you can relax, reduce stress, and even become more productive.

It has been shown that creative self-expression demonstrably increases well-being. Art not only stimulates the imagination but also helps us to consciously stay in the present moment. Everyday life fades into the background, and the mind can cool down during the creative process.

Studies show that creative activities such as painting, sculpting with clay and ceramics, or collage design lower our stress levels and produce endorphins. Art forms that require a methodical approach are particularly relaxing; they allow us to fully concentrate on our work and thus achieve inner peace.

Besides, designing is fun!

Why do we need to relax?

Relaxation is truly essential for your mental well-being. Without it, body and mind quickly become exhausted. We are human, not robots. Our bodies and minds need time to recover and regenerate. Life presents us with unique physical and emotional demands. Knowing when and how to relax is crucial for our well-being.

If we relax through creative activities, we may also be more productive when you return to the workplace.

How do you find time for yourself?

Time is a strange thing. We often think we don't have enough of it, or that it runs out too quickly. Yes, we only have a limited time on Earth. And we only have 24 hours a day to do everything we want to see, do, and experience. But how is it that some people seem to accomplish so much more in the same amount of time than others?

The easiest way to make time for yourself is to schedule it. Put it in your calendar and treat it like a doctor's appointment or a conference call. And then, be sure to keep your promise!

"When you talk about it, it's a dream. When you imagine it, it's possible. When you plan it, it's real."

, according to the world-famous motivational trainer Tony Robbins .

Another idea is daily habits . If you engage in an activity every day, you naturally schedule time for it. You no longer have to think about it. It happens automatically and thus frees up mental energy.

Why it's important to be creative

Developing a creative habit can make us more open and responsive. According to Sir Ken Robinson , a pioneer of creative education, this becomes clear:

If you are not willing to make mistakes, you will never come up with anything original

By regularly practicing creativity, we allow ourselves to make mistakes in a safe environment. This frees our brain from rigid structures, and the synapses forge new, valuable connections.

What types of creative activities are particularly relaxing?

01 Mandalas, mosaics and iridescent stones

Mandalas are a particularly popular art form used as a meditation practice. These circular designs are deeply symbolic in many cultures, representing harmony and infinity. Coloring or drawing a mandala involves the repetition of shapes and colors, which relaxes the mind. Consciously filling surfaces with color can have a similar effect to meditation.

Mosaic art is another creative hobby that promotes relaxation. Small stones, glass shards, or clay fragments are arranged to create a larger picture. The rhythmic arrangement of the individual elements is not only a means of creative self-expression but also a test of patience and fine motor skills.

If you'd like a modern touch, try diamond painting , where tiny, iridescent stones are placed on a canvas in a specific color pattern. The calm, steady process promotes concentration and balance.

02 Coloring coloring books

Coloring is perhaps my favorite relaxing and creative pastime. Getting started is really easy. If you find a simple technique, you can silence that inner voice that tells you you don't have time. Get yourself a coloring book and some colored pencils. I like to use my niece's coloring books, but there are also plenty of coloring books for adults .

Just start coloring! Choosing your colors and filling in the photos can quickly put you in a relaxed state.

03 Listening to music

Music is another excellent way to relax and be creative. Simply sitting and listening is a conscious relaxation practice. See what comes to mind. Do you feel restless? Fidgety? If so, set a timer for 10 minutes and dedicate that time to actively listening to music.

Setting limits for yourself can often help you relax and enjoy the present moment.

Music stimulates areas of your brain that increase dopamine, a feel-good neurotransmitter. According to research, listening to music can help lower anxiety, blood pressure, and pain. It can also help you sleep better, feel more alert, and improve your memory.

Tip: Afterwards, keep a journal to record all the ideas, thoughts, or feelings that came to mind.

04 Splatter Painting

This can be an excellent technique for releasing pent-up energy or emotions. Think of Jackson Pollock ! This exercise is best performed outdoors or in an environment where flying paint won't cause any damage.

I like to use large sheets of paper or canvas and acrylic paint. You can thin the paint with a medium or buy ready-to-use pour paint. Choose some colors and a brush. Then start spreading your paint with energy and vigor. Focus on completely covering your page or canvas with paint!

05 Finger paints

The act of getting dirty can be both calming and liberating. The added element of feeling the paint on your fingers allows you to be more present. Draw circles or simply blend the colors on your paper.

It's not about the finished product. It's about experiencing freedom and feeling the textures. Tempera paints are ideal for this project and are easy to clean.

06 Flowing Watercolors

This is an excellent, mindful art practice. You will need watercolor paper, paint, a brush, and water. Dampen the entire sheet of paper with water. Then dip your brush into water and a color of your choice. Apply a line of paint. Hold the paper upright and observe the flow. Add another color if needed and watch how the hues blend.

Another wonderful trick is to mix a little table salt into the wet paint. This technique creates some truly amazing effects in the paint. Take a deep breath and watch the paint disperse. Breathe out slowly.

07 Scribbles

Doodling is also an excellent relaxation method that can be done anywhere, anytime. Set a 5-minute timer with a piece of paper, a pen, or a pencil. Then start doodling.

Not sure what to doodle? Whatever image comes to mind is an excellent starting point. Choose simple shapes and avoid getting bogged down in details. Some ideas include hearts, balloons, stars, swirls, tornadoes, birds, trees, butterflies, suns, moons, snakes, and/or flowers. Try to fill the entire page in 5 minutes!

08 Macrame

Macrame also helps you relax mentally. The repetitive movements create a peaceful environment where your artwork is the only thing that matters. When you focus on an activity, your senses become more alert and your heart rate settles into a steady rhythm. It gradually leads you to relaxation and concentration.

If you find meditation challenging, try macrame . It allows you to reach a state of flow without feeling overwhelmed. In a flow state, you gain self-confidence, contentment, increased creativity, and improved emotional control.

It has been proven that handicrafts like macramé act as a natural antidepressant. Studies of people with anxiety, sadness, insomnia, and even PTSD show that incorporating crafts into daily life helps these individuals experience fewer symptoms.

While knotting, your body is better able to carry out its normal processes, and stress levels decrease. Learning a new skill generates new neurons and strengthens the interaction between brain cells and receptors. Studies have shown that practicing arts and crafts can help alleviate symptoms associated with cognitive decline.

09 Origami

For millennia, the traditional Japanese craft of paper folding – origami – has been practiced. What was once a pastime has evolved from a creative hobby into a conscious and meditative art form that appeals to people all over the world. Beyond the joy of creating exquisite paper sculptures, origami offers a unique opportunity for relaxation, mental focus, and inner peace.

Origami is fundamentally a meditative technique for cultivating awareness. Folding paper requires attention and concentration, which can help to find serenity and free the mind from distractions. One becomes completely immersed in the present moment while performing the repetitive movements of folding and creasing; the mind reaches a state of flow in which ideas and worries disappear.

Added benefit: artistic home decoration

Besides relaxation, creative activities provide a visual result in the form of a work of art that can enhance living room decor. A self-painted mandala creates a harmonious wall, while an artistic mosaic transforms a table or vase into a visual focal point. Handmade macrame wall hangings and exquisite origami add a personal, playful touch to a room.

Diamond painting and other methods can add brilliant accents. The tiny stones reflect the light, creating spectacular effects that change depending on the angle of the light. These works of art become calming projects for home decor.

Who are creative relaxation techniques suitable for?

Regardless of age or experience, anyone seeking to escape the daily grind will find these creative techniques pleasant and helpful. Those who struggle to switch off or are constantly under stress will particularly benefit from their relaxing effect.

Creative relaxation methods can also be an interesting leisure activity for older people or those with limited mobility. They promote motor skills and improve attention, but require no physical exertion. Furthermore, they provide a sense of accomplishment, thus contributing to increased self-confidence.

Despite the prevalence of media, young people are increasingly enjoying creative expression. Mandalas or the intricate work of creating with colored stones and mosaics offer practical alternatives to digital media. When parents, children, and even grandparents come together for creative activities, this social gathering leads to a wonderful time of slowing down and connecting with one another.

A small dose of art as daily meditation for body and mind

Whether it's mandalas, mosaic art, or the placement of diamond stones – creative design is far more than just a hobby. It helps us clear our thoughts, focus on the here and now, and find inner peace. Especially in stressful and challenging times, a conscious, creative break can noticeably improve one's well-being.