Mindful activity that encourages you to be more aware of the present moment and enables you to reflect on the positive things that surround you to build a sense of self-worth and gratitude
What you’ll need: Paper, coloured pens and pencils
What’s it for?
This activity builds and boosts a personal feeling of gratitude and the importance in what nature, music and imagination can offer us. In thinking about our surroundings in the here and now can ground us to manage challenges and anxieties with an increased resilience.
Check In:
Notice how you’re feeling right now. Close your eyes and notice what’s going on inside your mind and body.
How are you feeling?
What are you thinking?
How does your body feel?
Method:
Listen to the song below and let your imagination explore the colours, the sounds and the sights as you concentrate on your breathing in and out at a calm and steady pace
Focus your mind now on a particular phrase or word(s) that strikes you more than any other from the lyrics:
I see trees of green
Red roses too
I see them bloom
For me and you
And I think to myself
What a wonderful world
I see skies of blue
And clouds of white
The bright blessed day
The dark sacred night
And I think to myself
What a wonderful world
The colours of the rainbow
So pretty in the sky
And also on the faces
Of people going by
I see friends shaking hands
Saying "how do you do?"
They're really saying
"I love you"
I hear babies cry
I watched them grow
They'll learn much more
Than I'll never know
And I think to myself
What a wonderful world
Yes, I think to myself
What a wonderful world
Using a piece of paper and pens/pencils can you capture in picture form the phrase or word that you have chosen
Eg: 'I see trees of green' or 'and clouds of white' or 'I watched them grow' or 'I love you'
Make sure to leave some space around the edge of the paper for later on in the activity Begin to add some new ideas from your own world on the picture that include the things you are grateful for and this could include friends, family, pets, teachers, food, nature, music, reading
Imagine that the images are merging together as one and building your strength and resilience
In the space around the edge of the paper add a feeling or positive word that summarises the image such as calm, peaceful, fun, lively, energetic, mystical, enchanted, strong, hopeful, inspired
Hold up your finished picture and read the positive words either out loud or to yourself as a means to connect and associate internally with the meaning of the words to build self-confidence
Extra Activity: Make up your own song or poem that brings together the things that you are grateful for within your surroundings and homelife. If you want to share this with your loved ones either at home or using virtual connection if they are not in your bubble.
When you’ve finished, spend a moment reflecting on the activity and ask yourself the following questions:
How did it feel to slow down and let your imagination have time to explore?
Did your choice of word or phrase surprise you? If this was the case why do you think it surprised you? If not surprised, how did it feel? Perhaps calming/comforting/reassuring?
Did you learn anything new about yourself in the process of drawing?
Did you find it easy or challenging to add the things that you feel grateful for to your picture?
Conclusion:
This activity supports emotional wellbeing and increases a feeling of confidence and self-worth by focusing on things we are thankful for that provide us with hope and security. In highlighting these in a focused activity can collate the positives around us that might be lost, missed or blurred when we are feeling anxious, tired or overwhelmed.
Take a moment to notice how you are feeling at the end of this activity. Did you discover anything surprising? What can you take away to make you feel better about yourself from this activity?
If you would like to, share something about your experience with this activity with someone you live with! Ask the person who looks after you to send us an email if you have any questions or comments about the activity, or would like to send us any pictures (info@catcorner.co.uk). Don't forget to subscribe for more fun CAT activities!
Created by Sarah Kong © November 2020
Creative Arts Used: Creative Writing and Art
Psychological Areas Explored: Emotional Wellbeing and Relationships
If you enjoyed this activity, you might also like:
These activities could be done by children of all ages, but some may need the support of their parent or carer to read the instructions or complete the activity safely.
This website was made by CAT Corner to help you explore your feelings through fun creative arts activities. The people using the website and the people responsible for them need to make sure they stay safe (full disclaimer on About page).