What do you do if you want to boost your creative thinking with mindfulness meditation?

Whilst creativity can come, anytime any place, it’s typically when we’re engaged in something else that inspiration hits. Here, the mind, rather than being focused, is in a state of diffused attention. Creativity also operates on the rule of reversed effort, whereby the harder you try to be achieve it, the less likely you are to succeed So whilst creativity can’t can be forced, you can create the conditions for it to arise through meditation. As the mind focuses on the breath, and you let go of the mundane thoughts that normally preoccupy the mind, you create the space needed for creative insights to arise. From here creativity begins to flow, with ideas simply coming to you.

Creativity isn't something that can be forced, so thinking that mindfulness can 'make' you more creative is incorrect. However (!) Mindfulness CAN help us to access our creative threads by learning to notice what's going on in the mind. By tuning in regularly, we can learn about our thought patterns, and help notice things floating around in our mind that we might not otherwise. We might also engage in deliberate mind-wandering mindfulness exercises, which can often spark creativity as well. We can also encourage creativity through open-ended mindfulness exercises, and foster further creativity through the practices of non-judgement, acceptance of what is, and clear seeing.

Consistency is key! Some people find it easier than others to prioritize a mindfulness activity early in the morning. Schedule it in as if you have an important meeting or appointment to go to. If it's a nice day, trying taking those 10 minutes to do a mindfulness walk. If you prefer to stay indoors, then dedicate a space in your home to do your mindfulness practices. Some people find it helpful to decorate this space and incorporate soothing objects (plants) or instruments (a sound bowl or journal) to help set the vibe. If you're short for time, I recommend using guided mindfulness apps (like Calm), or search YouTube (or other streaming platforms) for short and free guided practices.

One practice I enjoy that marries mindfulness and creativity is a sensory practice. First, choose your mode of creativity: painting, drawing, writing, dancing, or any other thing that speaks to you! Settle in for a short mindfulness practice. Allow the eyes to close and bring the attention to the breath. Notice the qualities that come to your attention. Then, explore each of your senses: smell, touch, taste, hear, and finally, see. You can keep note in your head or on paper of a list of things you notice while exploring each one. Turn back to your creative outlet, and use your list of words and things you noticed as inspiration. Just see what comes - don't have an end product in mind. Notice what inspires you through sensory exploration.

Experimenting is so important. We’re all very different and it’s about finding a way that works for you. If, for example, you struggle to stay focused, particularly if you have ADHD, you might want to keep changing the object of your meditation. This might involve focusing on different parts of the body where you feel the breath, or switching from the breath, to sensations, to thoughts, to feelings when you find yourself getting bored or distracted.

Practice, practice, practice! Mindfulness is not about doing a lot in a short period of time to effect a huge change (think: cramming for a test). It is much more about practicing even a little bit over a longer period to make incremental changes. Make a commitment to do some type of practice each day - even if it is just for a moment. It is helpful to either set a reminder or commit to doing it at the same time each day (say, first thing in the morning) to help develop the habit.

It’s also about becoming familiar with the state of mind that gives rise to creativity. Through practice, you’ll become more familiar with how it feels to be in this state, so you’ll be able to access it more quickly. You can also use a technique whereby you diffuse your gaze (switching from focal to peripheral vision) this helps to relax and diffuse the mind making it easier to access the creative state.