• Paint brushes, jar of water & plate

• Acrylic paints

• Watercolour paper

• A piece of cloth to mop and wipe

• No artistic skills needed

Sit quietly for a minute or two.

Take 3 deep breaths.

Breath out your worries and fears

​Breath in how you want to feel

Start with a single brushstroke. Then another. Circles, lines, spirals—whatever comes.

Move the paint with your brush, hands or smudge with the rag.

Stay connected to your breath

Let your brush dance freely expressing how you feel, knowing that there’s no right or wrong.

Take a few moments to set up a with care.

Light a scented candle,

Bring in something from nature 

Turn off distractions

Meditative music in background

Begin by choosing a colour that speaks to you and mix with some water on the plate. 

Experiment with adding water and another colour (max 2 colours or you will end up with a brown painting)

Take a moment to look at what you’ve created.
It doesn’t need to make sense.

You’ve just made the invisible visible.

​

Ask yourself:

How do I feel now?

What surprised me?

Did something shift?