Using art to create moments of mindfulness

By Danika Swanson 

Mindfulness means paying attention, on purpose, to the present moment, without judgement. In previous editions, we have practiced mindfulness by focusing our attention on various things including the breath, sounds, emotions, and most recently, music. Inspired by the theme of art in this edition of Inspirations, for this column, we will learn a different mindfulness exercise by focusing our attention on a work of art.  

While creating art can be a mindfulness practice, especially when we shift our attention to the process and not the outcome, the practice we’re exploring here is a variation of mindful seeing – practicing mindfulness through looking at art. This practice is particularly beneficial for strengthening attention and focus, and perhaps enhancing your appreciation for art!  

You can try this practice anywhere you have art to look at: in your house, on your phone or at one of Montreal’s many beautiful museums. Pick a piece of art and ideally a place where you can minimize distractions.  

Start with one minute, and then see if you can increase the duration in subsequent practices. I recently read about an art history professor who asks students to look at a work of art for a full three hours! While that is unrealistic for most people, see what happens if you can work your way up to 10 minutes. You will likely feel a bit impatient and uncomfortable, as we are unaccustomed to such focused attention, but remember, a little outside of our comfort zone is where we are most open to learning and growth, and in this practice, possibly seeing something from a new perspective.  

Practice:  

Start by finding a comfortable position. You can be sitting, standing or even lying down if the art is on your phone. Take a few mindful breaths and ground yourself by noticing where your body is in contact with the floor or a surface beneath you.  

Bring your attention to your chosen work of art. Start by looking at the painting or picture as a whole. Then let your eyes go where they want to go. You can zoom in and out as you wish.  

As you continue to look, see if you can notice:  

• As much detail as you can about the image (different colours, lines, shapes, shades, textures, patterns, etc.)  

• An aspect that brings you enjoyment or calm.  

• Any emotions that come up. How do you feel when you look at this piece of art?  

•  Something you might have missed at first glance.  

If you are guiding your child in this practice, you can offer them vocabulary to describe the things they notice and invite them to look for certain colours, shapes or other details.  

When your time is done, notice how you feel. What was it like to look at art mindfully? Did you discover something new about your chosen piece? What did you notice, if anything, in your body as you looked at the artwork? 

For an interesting resource on how to use mindfulness while viewing art, read this article from Getty, a global arts organization based in Los Angeles: www.getty.edu/news/how- mindfulness-is-unlocking-a-whole-new-way- of-seeing-art.  

Danika Swanson is the consultant for the personal development and community involvement consultant for the English Montreal School Board and was trained by Mindful Schools to teach mindfulness to elementary and secondary students.