Do you find yourself doodling on every scrap of paper around the house? Do your notebooks margins have more drawings than notes? If so, you might just be the perfect candidate for the meditative and relaxing practice of zen doodling. Whether you’re a lifelong doodler or just looking for a new way to unwind, zen doodling, or zen tangling, could be just what you need to calm your mind and find some peace – especially on those sleepless nights when you just can’t seem to switch off.
Don’t Toss and Turn. Draw!
According to the Centers for Disease Control and Prevention (CDC), approximately 30% of adults in the United States experience some form of sleep deprivation. Whether it’s due to stress, anxiety, or simply the inability to shut off our racing minds, we’ve all experienced a sleepless night at some point. But instead of tossing and turning, what if we turned to a creative outlet to help ease our minds? That’s where doodling, specifically drawing zen tangles, can come in handy.
What Are Zentangles?
Zentangles are a form of doodling that focus on repetitive patterns and shapes to create intricate designs. This method was created by Rick Roberts and Maria Thomas in 2003 and has since gained popularity as a way to reduce stress and anxiety, increase focus, and promote a sense of calm.
How to Get Started with Zentangles
The process of drawing zentangles is simple: all you need is a pen and paper. I really like these pens, but any pen will do. Begin by drawing a border around your sheet of paper, then start drawing random lines within the border. These lines can be straight, curved, or angled – it doesn’t matter. The next step is to start filling in the spaces between the lines with different patterns and designs. You can use dots, circles, squares, curved lines, zig zags, or any other shape that comes to mind.
Benefits of Zentangling
Focus On the Present Moment – One of the benefits of drawing zentangles is that it allows you to focus on the present moment. By concentrating on the lines and shapes in front of you, you’re able to quiet your mind and let go of any racing thoughts that might be keeping you awake. This can help you feel more relaxed and ease any tension in your body.
Reduce Stress and Anxiety – Another benefit of drawing zentangles is that it can help reduce stress and anxiety. When you’re feeling anxious or restless, taking a few minutes to draw can help you calm down and feel more centered. The repetitive patterns and shapes of zentangles are meditative and soothing, and can provide a sense of comfort and stability in times of stress.
Express Your Creativity – Drawing zentangles is also a great way to express yourself. You don’t need to be an artist or have any special skills to create beautiful designs. Anyone can draw zen tangles, regardless of their artistic abilities. Plus, the act of creating something with your hands can be rewarding and satisfying, boosting your mood and sense of well-being.
Zentangle Resources
If you’re interested in trying out zentangling, there are plenty of resources available to help you get started. There are books, youtube videos, and even online courses dedicated to teaching the art of zen tangle drawing.
Books on Zentangling
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Joy of Zentangle: Drawing Your Way to Increased Creativity, Focus, and Well-Being – This book will teach you how to “tangle”. You’ll learn the basic theory of Zentangle and find instructions for drawing more than 100 tangles from Certified Zentangle Teachers, including Suzanne McNeill, Sandy Steen Bartholomew, and Marie Browning.
One Zentangle A Day: A 6-Week Course in Creative Drawing for Relaxation, Inspiration, and Fun
Take your doodles to a whole new level with this bestselling book featuring the beautiful and inspiring artwork of author Beckah Krahula. This step-by-step book is divided into six chapters, each with seven daily exercises.
Remember – the 6-week part is just a suggestion. Pull the book out when you’re sleepless and doodle until you’re tired. The goal is to relax, not set some impossible deadline for yourself.
Zentangle for Kids – “Untangle” kids’ creativity with this fun and inspiring book! This Zentangle method helps young aspiring artists create beautiful pictures and scenes through drawing abstract, structured patterns. In addition to step-by-step instructions, if your kid really takes to zen tangling, the book also features special project pages that show you how to turn tangle artworks into decorations, cards, and gifts.
YouTubers
Priya Art Gallery – Priya is passionate about creativity and has been putting up zentangle videos since 2018. Her videos feature zentangle patterns and art for beginners.
Sandhya Manne STUDIO – Sandhya Mann is an artist and a Certified Zentangle Teacher. She has a lovely soothing voice, and will help you find your zen one stroke at a time.
Now remember, the whole point of zentangling is to relax your mind with a creative, meditative outlet. So watch a couple videos (not when you’re sleepless! Remember, all screens should go off at least an hour before bed – then turn that phone, laptop of TV screen OFF.)
You can also find inspiration by searching online on platforms like Pinterest for different patterns and designs to incorporate into your own creations.
Just Grab a Pen and Paper
Overall, doodling, specifically drawing zen tangles, can be a helpful tool for anyone experiencing sleepless nights. Instead of lying in bed, tossing and turning, why not give your mind a break and create something beautiful? Drawing zen tangles can help you feel more – you guessed it – zen, calm, and centered, while also providing an outlet for your creativity. So the next time you find yourself struggling to fall asleep, grab a pen and paper and start doodling. Who knows? You might just discover a new hobby that brings you joy and relaxation.
Transition from Drawing to Sleep
Once you’ve spent some time drawing zen tangles and feel more relaxed and calm, it’s important to gently put the drawing aside and prepare yourself for sleep. Close your eyes, take a few deep breaths, and allow yourself to drift off into a peaceful slumber.
It’s important to note that drawing zen tangles should not replace healthy sleep habits, such as sticking to a regular sleep schedule, avoiding caffeine and electronics before bed, and creating a comfortable sleep environment. However, incorporating doodling or other creative activities into your nighttime routine can help relax your mind and promote a more restful sleep.
Zen tangle drawing can also be a helpful way to quiet your mind in the middle of the night to transition into a more peaceful mindset. By taking a few minutes to draw, instead of picking up your phone or turning on the TV, you’re giving yourself permission to disconnect from the stresses agitating your mind and focus on the present moment. This can help you feel more grounded and at ease, making it easier to fall asleep and stay asleep throughout the night.
Zentangle Your Way to Great Sleep
Overall, incorporating zen tangling into your nighttime routine can be a helpful tool for promoting relaxation and a better night’s sleep. By taking the time to engage in a calming and meditative activity before bed, you can ease your mind and prepare yourself for a more restful night’s sleep.
Like to doodle? Have you tried zen tangling? Send me your drawings – I’d love to see them!
Related: Coloring Session to Get a Better Night’s Sleep
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