3-Minute Mindful Pencil Drawing Reset

Time needed: 3 minutes (60-60-90 seconds)

Setting: Any space with paper and pencil

Purpose: Using simple drawing as mindfulness anchor

Mindful Beginning (60 seconds)

What: Start with presence:

- Hold pencil in non-habitual way

- Feel weight, texture, temperature

- Place tip on paper without marking

- Close eyes, take three conscious breaths

- Open eyes, place first mark with full attention

Notice: Sensation of pencil in hand, quality of attention, any urge to plan or control

Why: Creates intentional transition, establishes mindful foundation, brings awareness to automatic habits

Curious Line (60 seconds)

What: Explore without agenda:

- Move pencil slowly, watching line emerge

- Let hand lead without mental direction

- Notice when planning mind interrupts

- Return to pure observation when distracted

- Allow unexpected directions and forms

Notice: Difference between controlling and following, what emerges without planning, how body naturally moves

Why: Bypasses analytical mind, develops present-moment creation, builds curiosity

Responsive Drawing (90 seconds)

What: Engage with what emerges:

- Observe shapes/patterns that have appeared

- Add marks responding to what's already there

- Alternate between drawing and pausing

- Notice empty spaces as much as lines

- Let drawing converse with you

Notice: How responding differs from controlling, what drawing seems to suggest, where playfulness emerges

Why: Builds responsive awareness, develops creative dialogue, enables emergent discovery