Free subscribers have full access to the video. I want everyone to be able to try these exercises and join in with the Creative Snacks – no barriers, just creativity!
Welcome to this week’s Creative Snack! This spiral drawing mindfulness exercise is an excellent way to centre yourself and release tension. It’s also great for those of you who want to practice a simple mindfulness exercise, perhaps before a meeting or as a grounding exercise before starting work. No meditation cushion is required!
Timestamps
00:00 - Introduction
00:22 - About the Spiral Drawing Exercise
00:40 - Introducing the Instructor
00:50 - Getting Started with the Exercise
01:00 - Performing the Exercise
03:42 - Reflection and Closing
You’ll create a simple spiral pattern that starts small and gradually expands outward, using slow, steady lines to connect with your breath and inner rhythm.
🌿 What you'll need
✅ A pen or pencil and a piece of paper. Nothing fancy!
✅ Find a comfortable space where you can focus and breathe without interruption
✅ Set aside around 5 minutes
🧠A Glimpse at the Research
A 2016 study found that brief periods of art-making significantly reduced cortisol, the stress hormone, even in participants who didn’t consider themselves creative.
Other research has shown that mark-making tasks can enhance mindfulness and reduce symptoms of anxiety and depression.
Spiral and circular movement has also been explored in somatic therapy, where it's used to help people reconnect with their bodies in gentle, non-verbal ways.
Want to go deeper?
🔗 Grab your additional resources sheet here:
📥 Paid supporters get a free PDF with extra exercises, research insights, and reflection prompts to deepen the practice.
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