Project Program
The Effect of 8-week Mindfulness Meditation Program on Creativity and Well-Being
Introduction
In daily life, we are often bombarded with sensory stimuli that keep us from being fully present with others, our surroundings and ourselves. These distractions can result from our five senses, our feelings, perceptions, memories, thoughts and desires.
Mindfulness involves ‘paying attention in a particular way: on purpose, in the present moment, and non-judgmentally.’ With mindfulness, we can experience things in a more profound way. During mindfulness we actually sharpen our awareness and become more attuned to our inner state and what is happening around us. Mindfulness has its roots in an Eastern meditation technique called Vipassana.
What does mindfulness have to do with art? At the Indigo Project, we have noticed that artists suffer from anxieties, insecurities and doubts about their work; this can be a huge factor in procrastination and productive stagnation. Creative people are often amazing at their work, but also have difficulties in communicating, which may cause them to be unable to promote their work.
Mindfulness reduces emotional reactivity, improves sleep, anxiety, stress and depression and promotes a state of calm. In this state, we hypothesise that creativity is improved in artists that are engaged in Mindfulness training. We suggest that through the cultivation of techniques that reduce their stress, anxiety, depression and emotional reactivity, artists will become more receptive to ideas and develop their ability to engage with their surroundings in a more focused and vibrant way. The receptivity and calm states result from the removal of internal and external distractions.
Current brain research supports the idea that creativity can be an outgrowth of mindfulness. According to Dr Daniel Siegel, mindfulness helps fine-tune brain connections and creates integration by developing new neural pathways. In his work, Siegel has specifically identified nine areas of integration in the brain that form the basis for both living life more creatively and for enhancing artist endeavors and pursuits.
Furthermore, a study by Ostafin and Kassman (2012) documented a direct relation between mindfulness and creativity. They found that 10-minute mindfulness meditation training facilitated the solving of problems that required creative responses.
In this study we will look at the effects of an 8-week Mindfulness Meditation program on factors such as creativity, stress, anxiety, depression and general wellbeing.
Mindfulness Training Program
The 8-week Mindfulness Training program offers a practical set of evidence-based techniques derived from mindfulness training together with principles of Cognitive Behaviour Therapy (CBT) to address a broad range of general stress conditions. Mindfulness has its roots in an Eastern meditation technique called Vipassana.
The meeting begins with a face-to-face meeting with the artists to introduce the program and Mindfulness Training, and to collect baseline data on mood, well-being, mindfulness, and creativity.
Topics
Artists will be required to commit to twice daily Mindfulness Meditation practices and other Mindfulness skills and check in weekly with a psychologist during the 8-week period and fill out questionnaires regarding mood, well-being and creativity.
Measures used to collect responses from artists
Transpersonal Art Therapy: Role and Support
Applying the transpersonal art therapy to the program will begin with an introduction about what we can achieve through this work.
During the workshop in the face-to-face hours, 1.5 hours will be spent each day over the three days, doing group processes.
In this time we will come together to decide as a group what aspects of the theme we would like to work on. We will set aside some time for meditation to allow group members to come into the space and reflect on what they are trying to achieve from the session. This will also include drawing and amplification of works that are produced as well as, a time for group sharing. Here we can support the members, connect with other peoples experience and discuss the experience and outcome of exercises to further embody the processes.
The first session:
The second session:
The third session:
Also included in the course:
Introduction
In daily life, we are often bombarded with sensory stimuli that keep us from being fully present with others, our surroundings and ourselves. These distractions can result from our five senses, our feelings, perceptions, memories, thoughts and desires.
Mindfulness involves ‘paying attention in a particular way: on purpose, in the present moment, and non-judgmentally.’ With mindfulness, we can experience things in a more profound way. During mindfulness we actually sharpen our awareness and become more attuned to our inner state and what is happening around us. Mindfulness has its roots in an Eastern meditation technique called Vipassana.
What does mindfulness have to do with art? At the Indigo Project, we have noticed that artists suffer from anxieties, insecurities and doubts about their work; this can be a huge factor in procrastination and productive stagnation. Creative people are often amazing at their work, but also have difficulties in communicating, which may cause them to be unable to promote their work.
Mindfulness reduces emotional reactivity, improves sleep, anxiety, stress and depression and promotes a state of calm. In this state, we hypothesise that creativity is improved in artists that are engaged in Mindfulness training. We suggest that through the cultivation of techniques that reduce their stress, anxiety, depression and emotional reactivity, artists will become more receptive to ideas and develop their ability to engage with their surroundings in a more focused and vibrant way. The receptivity and calm states result from the removal of internal and external distractions.
Current brain research supports the idea that creativity can be an outgrowth of mindfulness. According to Dr Daniel Siegel, mindfulness helps fine-tune brain connections and creates integration by developing new neural pathways. In his work, Siegel has specifically identified nine areas of integration in the brain that form the basis for both living life more creatively and for enhancing artist endeavors and pursuits.
Furthermore, a study by Ostafin and Kassman (2012) documented a direct relation between mindfulness and creativity. They found that 10-minute mindfulness meditation training facilitated the solving of problems that required creative responses.
In this study we will look at the effects of an 8-week Mindfulness Meditation program on factors such as creativity, stress, anxiety, depression and general wellbeing.
Mindfulness Training Program
The 8-week Mindfulness Training program offers a practical set of evidence-based techniques derived from mindfulness training together with principles of Cognitive Behaviour Therapy (CBT) to address a broad range of general stress conditions. Mindfulness has its roots in an Eastern meditation technique called Vipassana.
The meeting begins with a face-to-face meeting with the artists to introduce the program and Mindfulness Training, and to collect baseline data on mood, well-being, mindfulness, and creativity.
Topics
- Development of self-awareness and self-acceptance
- Interrupting the ‘automatic pilot’
- Slowing down and paying attention to the immediate experience
- Using body sensations as an anchor in the present moment
- Moving from ‘doing’ mode into ‘being’ mode
- Noticing how perception works
- Observing experience through the lenses of sensations, emotions and thoughts
- Using the breath as a way to anchor in the present
- Cultivating a concentration practice using the breath
- Integrating Mindfulness skills into daily life
- Scientific ways to improve creativity
Artists will be required to commit to twice daily Mindfulness Meditation practices and other Mindfulness skills and check in weekly with a psychologist during the 8-week period and fill out questionnaires regarding mood, well-being and creativity.
Measures used to collect responses from artists
- DASS-21 Depression, Anxiety and Stress Scale
- Mindful Attention Awareness Scale (MAAS)
- Satisfaction with Life Scale
- Report from psychologist
Transpersonal Art Therapy: Role and Support
Applying the transpersonal art therapy to the program will begin with an introduction about what we can achieve through this work.
During the workshop in the face-to-face hours, 1.5 hours will be spent each day over the three days, doing group processes.
In this time we will come together to decide as a group what aspects of the theme we would like to work on. We will set aside some time for meditation to allow group members to come into the space and reflect on what they are trying to achieve from the session. This will also include drawing and amplification of works that are produced as well as, a time for group sharing. Here we can support the members, connect with other peoples experience and discuss the experience and outcome of exercises to further embody the processes.
The first session:
- “Creating a spontaneous image /squiggle drawing"
- Allows the group to come out of their head and into the body.
- Allows artists to re-connect with themselves and draw from within.
- Allows the group to understand where they would like to start with on their journey, over the next few weeks.
- “The lens through which we see the world”
- Allowing the group to: find challenges, fear , blockages, understand ideas and parameters.
The second session:
- “ Unpacking a dream &Finding a dream symbol”
- Creates a way of containment throughout the journey.
- Acts a reference point/ guide throughout the experience.
The third session:
- “Creating a dream incubation pot”
- Allows the group to embody their dreams.
Also included in the course:
- Handouts on the work of Carl Jung and dreams
- Guidelines to help keep record of dreams.
- A short course/ outline, taken home to allow individuals to be more aware and present in their dream and waking space and how the two states relate.
- Guidelines for documenting creative work to use as a reference point.
- Identifying triggers in states of consciousness.
- A short journaling exercise “where is my creative life now” allows individuals to explore creative blocks and expand creativity.
- Shamanic work “waking up the transformational mask”
- Allowing individuals to make the shift between belief and the suspension of disbelief. This also provides a medium to connect to the inner guide.
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