“Zen is not some kind of excitement, but concentration on our usual everyday routine.”

Shunryu Suzuki

I’ve always been a master multitasker, juggling a million thoughts at once. Work deadlines, to-do lists, random worries – they all swirled together in a constant mental symphony. Meditation? Sure, it sounded nice, but who has the time?

Last week, I decided to put that excuse to rest. I committed to a 7-day meditation challenge, curious to see if it could actually make a difference in my chaotic mind.

Spoiler alert: It did.

Day 1: The Fidgety First Timer

Armed with a meditation app and a healthy dose of skepticism, I embarked on my first 10-minute guided session. Sitting still felt utterly foreign. My mind resembled a hyperactive monkey, swinging from thought to thought. The soothing voice on the app assured me it was okay to let thoughts come and go, but I wasn’t convinced.

Afterwards, I felt slightly calmer, but I wondered if it was just placebo effect.

Day 3: A Glimmer of Clarity

By day three, something shifted. I woke up feeling more refreshed, even though my sleep hadn’t changed. During my meditation, I managed to focus on my breath for longer stretches before my mind inevitably wandered off. It wasn’t perfect, but I felt a sense of spaciousness in my mind, a welcome break from the usual mental clutter.

Day 5: Finding Calm in the Storm

This was the real test: a high-stakes work meeting, usually a recipe for anxiety. But this time, before the meeting started, I took a few deep breaths, remembering the techniques I’d been practicing. To my surprise, I remained calm and collected, even when things got heated. That was my “aha!” moment – I could actually bring this newfound sense of calm into my daily life.

Day 7: A Newfound Ritual

By the final day, meditation felt less like a chore and more like a ritual I looked forward to. My mind was quieter, and I even experienced moments of stillness that felt… peaceful. It was as if meditation had decluttered my brain, creating space for clarity and focus. I was no longer just reacting to stress; I was meeting it with intention.

The Verdict?

This 7-day challenge didn’t magically erase all my problems, but it equipped me with a powerful tool. Meditation taught me to pause, breathe, and reset – a skill I plan to cultivate. If you’ve ever felt overwhelmed or disconnected from yourself, I highly recommend giving meditation a try.

You don’t need to be a Zen master; you just need to start. Who knows? You might discover your own inner oasis of calm in just seven days.

“Gratitude turns what we have into enough, and more. It turns denial into acceptance, chaos into order, confusion into clarity… it makes sense of our past, brings peace for today, and creates a vision for tomorrow.”

Melody Beattie

Ever noticed how colors can instantly shift your mood? A vibrant sunset can fill you with awe, while a calming blue sky brings a sense of peace. In art therapy, this powerful connection between color and emotion is harnessed to promote healing and self-discovery.  

The Color Wheel of Emotions

Imagine a color wheel, but instead of just hues, it’s also a map of emotions. This concept, rooted in psychology, links specific colors to emotional states. Feeling angry? Red might be your go-to. Seeking tranquility? Blue might be the answer. Understanding these associations allows you to use color intentionally in your art therapy journey.  

The Psychology of Color

Warm Colors (Red, Orange, Yellow): These vibrant hues are energizing and stimulating. They can evoke joy, excitement, and passion, but also anger or urgency. If you’re feeling down or lethargic, incorporating warm colors into your artwork can provide an emotional lift.  

Cool Colors (Blue, Green, Purple): These calming tones promote relaxation and introspection. Blue often symbolizes peace and tranquility, while green represents growth and renewal. Purple, a blend of red and blue, can spark creativity and mystery. Cool colors are particularly helpful when you need to find calm amidst chaos.  

Neutral Colors (Black, White, Gray): These grounding tones often symbolize balance and transition. White can represent purity and new beginnings, while black and gray might reflect introspection or a sense of grounding. Neutral colors are powerful allies when processing grief or exploring deep-seated emotions.  

Art Therapy in Action

Art therapists often encourage individuals to choose colors that resonate with their current emotional state. Feeling anxious? Reach for soothing blues and greens. Feeling stuck? Experiment with dynamic yellows and oranges to spark movement and change.  

Beyond simply choosing colors, exploring your emotional connection to them can be incredibly insightful. Ask yourself:

Why am I drawn to this particular shade?
What memories or feelings does this color evoke?
Tap into Your Inner Artist: A Practical Exercise

Try this simple art therapy exercise at home:

Tune in: Close your eyes, take a deep breath, and connect with your emotions. What are you feeling right now?
Choose your colors: Select colors that intuitively represent your current mood. Don’t overthink it!
Create: Using your chosen colors, create an abstract piece of art. Let your emotions guide your brushstrokes as you experiment with swirls, shapes, or lines.
Reflect: When you’re finished, step back and observe your creation. How does it reflect your inner state? Do the colors offer comfort or insight?
The Healing Power of Color

Colors are more than just visual elements; they’re emotional catalysts that can unlock hidden feelings and facilitate healing. Whether you’re painting your emotions, exploring a rainbow of feelings, or simply appreciating the beauty of nature’s palette, art therapy reminds us that color has a profound impact on our well-being.  

So, grab your art supplies and let the color wheel of emotions guide you on a journey of self-discovery and emotional healing.

What is Crane Pose?

Crane pose, or bakasana in Sanskrit, is a challenging arm balance. It is more advanced than crow pose as it requires greater strength in the arms. The practitioner balances on straightened arms, knees pressed against the upper arms and toes touching.

Instructions

From a squat, place the hands on the floor in between the feet.Squeeze the upper arms with the knees.Exhale and lean forward, lifting the toes from the floor.Straighten the arms.Breathe while holding the pose.

A Zen master was given a beautifully crafted crystal cup. It was a gift from a former student.

He was very grateful. Every day, he enjoyed drinking out of his glass. He would show it to visitors and tell them about the kindness of his student.

But every morning, he held the cup in his hand for a few seconds and reminded himself: “This glass is already broken.”

One day, a clumsy visitor toppled the glass on its shelf. The cup fell down. When it hit the floor, it was smashed into thousands of tiny pieces.

The other visitors gasped in shock, but the Zen master remained calm. Looking at the mess in front of his feet, he said: “Ah. Yes. Let’s begin.”

He picked up a broom and started sweeping.

“Recognizing our fight, flight, freeze, or fawn response isn’t a sign of weakness—it’s the first step toward understanding ourselves and making room for healing.”

Unknown

We often hear about the “fight or flight” response, but the truth is, our reactions to fear are far more nuanced. Humans, like many animals, have a repertoire of instinctive responses to perceived threats: fight, flight, freeze, and fawn. While these responses evolved to protect us, they can sometimes become problematic, especially in the aftermath of trauma or in situations where anxiety runs high.

Let’s break down each response:

Fight: This is your body’s “ready for battle” mode. Adrenaline surges, muscles tense, and your focus narrows. You might become argumentative, even aggressive, not necessarily out of malice, but out of a desperate need to regain control.

Flight: The urge to escape takes over. You might physically withdraw from a situation – leaving a room, ending a conversation abruptly, or avoiding places and people associated with the perceived threat. Flight can also manifest psychologically, as avoiding difficult emotions or conflicts.

Freeze: You’re stuck. Overwhelmed by the perceived threat, your nervous system slams on the brakes. Movement and speech become difficult, if not impossible. This response often occurs in moments of shock or when your brain’s decision-making circuits are overloaded.

Fawn: This response is all about appeasement. You try to please others, comply with their demands, or become overly accommodating to de-escalate a perceived threat. This behavior often develops in childhood as a way to navigate unsafe environments.

Why Understanding These Responses Matters

None of these responses are inherently “bad.” They’re survival mechanisms designed to protect us. However, they can become maladaptive if they’re triggered repeatedly or in situations that don’t warrant such intense reactions.

By recognizing your own tendencies – which response you default to and in what circumstances – you can gain valuable insight into your emotional patterns. This awareness empowers you to:

• Develop healthier coping mechanisms: Instead of reacting impulsively, you can learn to pause, assess the situation, and choose a more constructive response.
• Seek professional support: If these responses are interfering with your life, a therapist can help you understand their origins and develop strategies to manage them effectively.
• Build resilience: By understanding your fear responses, you can cultivate a greater sense of safety and agency in navigating challenging situations.

The takeaway? Our reactions to fear are complex and varied. By understanding these responses, we can move beyond simply reacting and start proactively shaping our responses to create a more empowered and fulfilling life.