CREATIVITY THROUGH TRANSMUTATION
BY SIRAH MORA
What You'll Need:
Take a blank piece of paper or a page in your journal and draw a rough outline of your body. No need for much detail - it’s okay if this comes out looking like the Gingerbread Man.
Grab a pack of colored pencils, markers, crayons, paints or pens - whatever is available to you.
The Exercises:
Follow the questions below to guide your drawing experience:
1. Gratitude:
Feel into the center of your heart or chest. Take a few moments to breathe deeply into this part of you. Keep breathing until you start to feel a warmth or a fullness wash over this area of you. As you breathe into this part of your body, feel into what you were grateful for this year in 2024. What do you feel deep gratitude for? Take a moment to feel the emotions and sensations of each thing you are grateful for.
Exercise 1: When you’re done, color this same area of your drawing with any colors, images or patterns that feel like the sensation of your gratitude. Don’t overthink it - pull the color(s) that come to you first or draw the first thing that comes to mind.
2. Release:
Now, turning your attention to your body again, feel what parts of your body (if any) feel particularly heavy or constricting. This sensation might vary from person to person - it could feel like a tightness, a dullness, a heaviness, etc. - pay attention to where in your body you feel any sensation that is not relaxed or light-feeling.
Exercise 2: Take note of these heavier or constricted areas of your body by coloring in the corresponding areas on your drawing. You can color these areas with hues that match what these sensations feel like. Jot down any notes or words of what these sensations might be connected to (i.e. grief, control, anger, burnout, a project that stressed you out, relationship tension, etc.). If you’d like, you can explore these sensations deeper and perhaps ask them what they would like to show you and have you honor. When you’re ready for the next step, draw something over these areas you marked that symbolize a feeling of warmth, care, and love.
This could look like drawing a big heart over each of these areas, for example, or coloring over them with your favorite color. Once you’ve done this, tune into these areas of your body again and imagine these symbols and the feelings of warmth, care, and love washing over these areas of your body as you inhale and exhale deeply into these spaces. You can even place a hand over these areas to help you connect as you imagine your symbols enveloping them. As you do this, you can repeat to yourself “I allow myself to let go of what I’m holding onto here”.
3. Creation:
Now that you’ve released some of what has felt heavy, think about the year ahead. Ask yourself, “what would feel expansive to experience next year?" Maybe it’s moving to a new place, visiting a friend, starting a new project, setting a daily routine for your self-care. Notice where in your body this feeling of expansiveness is occurring. Maybe it’s at the top of your head or in your chest. Take note of how it feels.
Exercise 3: When you’re done, color in this same area(s) of your body on your drawing. You can add in symbols, words or other images, as well.
Now that you have a visual map of how your body communicates different feelings and sensations to you, you can look back on your drawing through the coming year as a reminder of where to connect with your gratitude, release tension and heaviness, and expand or create new pathways that fill your spirit.