How I Use Zentangle for a Sensory Break
What is Zentangle? It’s an easy-to-learn drawing process that uses repetitive lines and shapes to create unique, beautiful pieces of art.
IS IT REALLY EASY? I’M NOT GOOD AT ART
Most people haven’t created art since elementary school and likely feel pretty uncomfortable or self-conscious about making art. This makes sense–when you haven’t done something in so many years, it can be surprising when you try to make art and find that your skills are frozen at the age you were when you last practiced art.
Zentangle is a technique that allows you to pick up the pen and make something satisfying after years of not creating.
Even though I’d spent years making art for myself and completed a graduate program in art therapy, I wasn’t very confident in my artistic abilities and skills. Then I found Zentangle.
Learning Zentangle helped me to connect with my creative identity and confidently create pieces I was excited to share.
WHEN TO REACH FOR ZENTANGLE
I can tell a sensory break would be helpful if I feel tired, irritable, or rushed. My muscles might feel tight, and I might notice my heartbeat is elevated and my breathing feels shallow. I might notice my mind and thoughts pinging through several items on my to-do list, or the sensation of thoughts rattling through my head.
I might think, “I don’t have time to make art.”
But there can always be time to make Zentangle art. It can literally take one minute. One good thing about Zentangle is that the materials are portable. You can use Zentangle tiles and a special pen, or you can use the back of a piece of junk mail and any old writing tool you have lying around.
PREPARE YOUR SPACE
To begin, I clear the table, close my laptop, and set things to the side. I pick out a pen I love. Sometimes I’ll put on music, and others I’ll sit in the quiet. It can take time to get into the flow. So as I start drawing, I might still be feeling tension–gripping the pen, rushing through the marks, holding my breath.
Soon I begin to focus on a small area of my paper. When I engage in the repetition of drawing, it allows me to focus on one thing at a time, one line at a time.
MIND & BODY
Sometimes I tune out the rest of the world. Other times, I engage in the repetitive process so my brain can have intentional space to think about what’s on my mind. My hand is busy while I’m making space for my thoughts.
While I’m drawing, I pay attention to the sensation of the process. How firmly am I holding my pen? Do I need to relax my hand? Am I pushing down firmly or softly on the paper? What does the flow of the ink feel like? Does this pattern require high focus, or is it more abstract and organic? Can I trust that whatever mark my pen makes is the right thing?
I focus on my breath. I notice if I’m holding my breath, clenching my jaw. The rest of the sensory input in my environment fades away, and I cue myself to slow down. I begin to notice the sensations of the present moment rather than external thoughts or stimuli.
AFTER THE SENSORY BREAK
After I finish drawing, not only does my body feel more relaxed and calm, but I can access a feeling of pleasure and pride, joy, or just calm contentment.
I’ve gone from experiencing irritable sensory discomfort to feeling more calm and less activated in my body.
There is also the satisfaction that comes with knowing I’ve prioritized my wellbeing. I set this time aside. I’ve taken a moment to reset, and can now move forward with my day.
ZENTANGLE RESOURCES
You can watch reels of the Zentangles I’m creating on Instagram and TikTok.
Where to buy Zentangle supplies? Your local craft store often carries official Zentangle supplies or Zentangle.com. Or, grab any paper, pen, or drawing material to get started. I like mixed media paper and a Micron PN pen.
If you’d like to try it out, I’ve created a few drawing tutorials to get you started: tutorial 1 and tutorial 2.
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