5-Minute Drawing Pause

5-Minute Drawing Pause

Time needed: 5 minutes

Setting: Any desk/table with paper and pen/pencil

Purpose: Using drawing as mindful relief from mental load

1. Setup & Center (60 seconds)

What: Place paper in front of you, hold pen loosely, take three breaths. Draw a dot in center of page. Reminder to self, the paper can be any size or any direction.

Notice: Quality of your breath, any urgency to ‘make it good’, grip on pen, etc without judgement

Why: Creates intentional transition, releases performance pressure, centers attention

2. Flowing Lines (180 seconds)

What: Starting from center dot, let pen move without planning. No lifting from page. Can be lines, shapes, patterns - whatever emerges. There is no right or wrong way.

Notice: Where your hand wants to go, when judgments arise, spots where you slow or speed up

Why: Engages different brain networks, reduces analytical thinking, allows emotional release

3. Reflection Space (60 seconds)

What: Hold drawing at arm’s length. Turn it different directions. Add one final line that feels satisfying.

Notice: Any insights about your current state, where your eye is drawn, what patterns emerged

Why: Provides perspective on internal state, closes experience mindfully, integrates unconscious material, positive emotions of appreciation, awe, curiosity, satisfaction, pleasure, etc

Closing: Write one word underneath that captures this moment

Notice: How drawing process shifted your state

Why: Anchors experience, marks intentional pause

Tips:

- Focus on process not product

- Let go of “artistic” pressure

- Can be abstract or representational

- Keep drawing if you want to continue