A simple pen and paper mindfulness exercise to relieve stress

The popularity of mindfulness practice means that we are becoming far more aware of the value of stepping back from life’s difficulties. Mindfulness can give greater perspective and a sense that we’re not in the problem, but that we are aware of it, noticing what is happening with interest.

If you are finding yourself repeatedly caught up in worries and stressful thoughts, this is a mindful practice that’s creative and easy to add to your mind-fit toolkit. Your personal toolkit considers your mind and keeping it fit and well, as you would your body.

A creative way to manage worries

You will need:

• a large sheet of paper, such as thick art paper
• a selection of Sharpies or similar colouring pens
• your mind

That’s it, this is your portable problem-solving and stress-relieving kit.

Problems, worries and ruminating thoughts can get stuck. These thoughts may play on a loop, over and over again. They have nowhere to go.

We want to be able to give them space to be seen and considered. We don’t need to dwell, which is what tends to happen when they are left in the mind.

Imagine this. You remember something that’s really important, and it’s going over and over in your mind. You’ll probably find yourself reaching for your technology or pen and paper to make a note. Once the note has been made, you can relax in the knowledge that it’s been placed somewhere and no longer needs so much of your attention. It feels as if you’ve created space in your mind, as you let go.

Now:

1. Draw a line down the middle of the large sheet of paper.
2. On one side, write problems and on the other write solutions.
3. Release the things that are on your mind so you are looking at them now, in colour, on your paper.
4. Explore one problem at a time.
5. Notice the problems that have a solution involving just you.
6. Then notice the problems that require the help of other people.
7. Finally, look at any problems that are not currently in your control.

You’ll often find at this point that you feel more in control, less anxious and aware that there is less to be worried about than you first thought.

So picture your problems and use creativity to bring a sense of calm to day-to-day living, at home or work.