An Artful Path to Mindfulness: MBSR-Based Activities for Using Creativity to Reduce Stress and Embrace the Present Moment

by Janet Slom MFA, Jon Kabat-Zinn (Foreword)

An innovative, creative approach to help you break free from the fear and uncertainty that stand in the way of genuine happiness.

When you look at your life, do you feel it’s working just the way it is? Or do you feel overwhelmed, stressed, depressed, and uneasy? So many of us are stuck in a pattern of living reactively rather than proactively, and feel exhausted and uncreative as a result. Fortunately, there is another way. It requires stepping off the fast track, and no longer going through your days on “autopilot.” It requires slowing down and tuning in to the present moment and seeing things as they really are.

Mindfulness-based self-expression (MBSE), offers a way off the fast track. Drawing on mindfulness-based stress reduction (MBSR), MBSE fuses art exploration—including drawing, mark-making, and creative self-expression—with meditations, gentle yoga, breathwork, and body scans. These daily practices are designed to help you cultivate a mindset of awareness, patience, trust, acceptance, and vulnerability.

This unique workbook invites you to draw, tear, mark, play, and take risks. There is no plan, no goal, and no preconceived idea to follow. The process is simply communicating to yourself who you are in this moment, following the thread one mark at a time. The book also serves as a journal for recording your curiosity, vulnerability, and creativity. When completed, it becomes an artistic expression of life as you celebrate the profound gift that is now.

Tapping into our creative self-expression empowers us to be who we are in the world, to come into deeper contact with our authentic selves, and build the self-confidence needed to take risks. The Artful Path to Mindfulness will help you find your own creative heart, and use it as a tool for living a joyful and fulfilling life.

Genres: Nonfiction

274 pages, Kindle Edition

Published May 1, 2020

Reviews

[Fanna · Rating 4 out of 5]

April 15, 2020: As someone who genuinely believes in MBSR techniques, this is a really good collection that can inspire you to actually take up things or execute thoughts that genuinely reduce one's stress and help attain an appreciable level of mindfulness. I received a digital copy of this via Netgalley.

[Ela Akbari · Rating 5 out of 5]

By combination of creativity and mindfulness, this precious book is an art of living. I would recommend this to everyone and anyone. By practicing self-expression and reflect on simple but powerful questions you can find the inner peace of self-awareness . Through MBSE program you look at things more openly. You are more resilient, better able to deal with stress, surprise, and loss, better prepared to adapt and go with the flow, less attached to outcomes.

[Joel Arougheti · Rating 5 out of 5]

Join Janet Slom and let her lead you on “an artful path to mindfulness”. In this wise & accessible workbook style book, Janet uses activities from MBSR to guide you on a challenging & unique adventure of self discovery. I highly recommend this book, it is exactly what we all might be needing , right about now.
Jeanne Arougheti

[Danielle · Rating 4 out of 5]

This informative workbook from Janet Slom incorporates the Mindfulness-based self-expression tactics in approachable and applicable ways to help those with stress and anxiety.
An Artful Path to Mindfulness provides nine weeks of information to work through with art projects and journal entries. I see this being very helpful and therapeutic for creative types struggling with a block or burnout due to everyday stress.
Many thanks to New Harbinger Publications, Inc. and NetGalley for the Advance Review Copy.

[indulge.your.shelf · Rating 5 out of 5]

I knew Immediately that I was going to love this book at the descriptions of drawing and how different lines and shapes can tell a story, express emotions and so much more.
I loved the Abstract style being exhibited here in MBSE (Mindfulness Based Self Expression). The benefits explained were also exciting to read. All the ways it could improve my life flashed before my eyes as I read. Such as how drawing can improve my ability to connect with my true nature and my awareness. Also in being present. All of these have been at the top of my list for areas of focus in my life.

I felt so intuitively that I was meant to read this book. I enjoy practicing yoga, body scans, and meditation. In fact, I try to do them everyday. As well as being more creative. I've always felt a deep connection to my creativity and artful expression. With the emphasis on these 2 ways made me really excited to do the work in this book.

I liked the italicized informative paragraphs throughout.

The exercises were easy and engaging.

I would recommend this to everyone.

[Scott · Rating 5 out of 5]

What a delightful and instructive workbook. The author's voice rings beautifully throughout the pages and her insights, the daily practices, and the Mindful Art Encounters she offers meaningfully lead us to a deeper knowing of ourselves. I was touched by the personal story Slom shares at the beginning, as it says so much about what has informed her journey. After reading it the book became a shared experience.

I find "An Artful Path to Mindfulness" to be a splendid weaving together of mindfulness and art (were there a difference), drawing skillfully upon the approaches taken by various mindfulness programs such as MBCT and, most notable MBSR, and on the teachings of various wisdom traditions. What emerges: the Mindfulness-Based Self Expression program both stands on the shoulders of, and stands on its own.

I have spent more time with some aspects and will return to others, as it is a workbook to last a lifetime. I can see parents, partners, and child care-givers finding it personally meaningful and being inspired to share portions and practice with each other and with children as group activities.

Thank you, Janet for crafting such a thoughtful book.

[Nancy Bardacke · Rating 5 out of 5]

This book is both a gift and a work of art. The gift is in the training in mindfulness practice that Janet offers the reader through the exercises she has developed based on her decades of experience as an artist and a meditation practitioner. The art is in the consummate skill, kindness and caring that she uses to point us toward a deep exploration of the inborn capacity for creativity that resides within each one of us. In learning mindfulness in this way, we are treated to moments of surprise, joy, curiosity and courage as we explore the deepest mysteries of the human heart, mind, body and life itself. Thank you, Janet, for the creative process within you that led to the birthing of the MBSE program, a doorway to awareness for anyone wishing to discover a way of being that can enhance their own flourishing and by extension, the flourishing of others.

- Nancy Bardacke, CNM, MA, midwife, meditation teacher, founder of the Mindfulness-Based Childbirth and Parenting (MBCP) program and author of Mindful Birthing: Training the Mind, Body and Heart for Childbirth and Beyond.

[Penny Turkell · Rating 5 out of 5]

What do you say to a naked canvas? For those of us in the arts, this is often a question that leads to fear, self-doubt, and feelings of inadequacy.
Janet Slom’s “An Artful Path To Mindfulness” takes you down a totally different road; one of joy, play freedom, and awareness. Open your mind and let Janet in. Turn up the music and dance with your whole body, with no expectation, as brush and paint meet paper and canvas. Close your eyes and breathe deeply, do a self-body scan, meditate, make marks on paper, let ink flow, dream in color! Make a collage or photograph your garden. Art is an exciting journey of self-expression, being mindful, and sharing your heart.
Follow this workbook and explore your deepest level of creativity with peace and freedom. Along the path, meet your authentic and joyful self.
Penny Turkell, ASID

[Gus Castellanos · Rating 4 out of 5]

This is a wonderful book that brings together two core human capacities – awareness and creativity, thru mindfulness and art. The workbook guide for Janet’s 9 week Mindfulness Based Self Expression program. The program skillfully weaves together the practices of mindfulness-based programs (eg, MBSR, MBCT) with various forms of artistic expression. It is easy to follow, simple and filled with stories and anecdotes. Together these have the capacity to foster self-awareness and self-expression that can lead to self-transformation. Recommended for all levels of experience with mindfulness and artistic talent.

[Ashley · Rating 5 out of 5]

To take a deep breath and focus on my inner creativity in this loving, kind, nonjudgmental way is truly a gift in my life. In these different times, this book provides an outlet to cultivate, identify, and express many feelings through the wonderful art encounters and journaling. I also introduced some of the activities to my 5 year old and continue to practice with him. It brings a great sense of calm, joy, awareness, and connection to our world that I am immensely grateful to Janet Slom for. I highly recommend this book and the Mindfulness Based Self Expression practice. ~Ashley, Fort Lauderdale, FL

[Belle · Rating 3 out of 5]

I love mindfulness books. I have extremely high expectations for books such as this and unfortunately this one wasn't for me. I found I wasn't overly engaged with the execution and lacked inspiration. The amount of text was tedious for me and I was also disappointed that so many of the activities were external and not incorporated within the actual book itself. The term 'artful' also led me to expect some visuals or at least different inspiring colours and formatting, but it was just all text.

I support the information and the overall message but unfortunately this one isn't for me.

*Free e-copy received via NetGalley in exchange for an honest review.

[janne Boswell · Rating 2 out of 5]

I thought this book was interesting. MBSE-Mindfulness Based Self Expression is a new concept to me. I thought the premise brings a different perspective to mindfulness, making it a more 'active' process. But, I thought the art project ideas were somewhat remedial-drawing dots on the page-doodling. It would have been helpful if the Author offered more specific assignments to provide direction by offering daily suggestions, areas to focus on.
Thank you NetGalley & New Harbinger Publications the opportunity to read this book.

janne boswell
https://seniorbooklounge.blogspot.com/

[Eileen R · Rating 5 out of 5]

Janet Slom asks the reader to take an imaginative, fun and soul searching deep dive into understanding your authentic self. I found her exercises (drawing, writing, meditation and mark-making) different, revealing and ultimately surprising.

I thoroughly enjoyed the journey and it encouraged me to be more present, more creative and enjoy a more fear-less life. The isolation of living in a pandemic makes the workbook even more relevant.

[Mandy Hazen · Rating 2 out of 5]

Felt like this was way longer than it needed to be and not very helpful. Very typical of the normal self help books that are on the shelves these days. There were some nice journal prompts throughout the book that really helped in reflecting and moving forward through the path to mindfulness. However I do not think I would recommend this book to another person. I received an advance review copy for free, and I am leaving this review voluntarily.

[Carol-Ann Ross · Rating 5 out of 5]

Janet Slom is a master at her craft and her words detail her profound knowledge of her subject.
Having had the pleasure to meet her personally, I can assure you she is an authentic self proponent of all that she teaches. Her book is clever and engrossing.

[Nicole Bannister · Rating 5 out of 5]

I Enjoyed everything about this book there was nothing I didn't like about the book. I would gladly reread it again. I Would recommend this book to anyone.

[Juan Jose · Rating 5 out of 5]

Great book. Janet skilfully combines mindfulness and art , utilizing creativity exercises and following the MBSR curriculum. Excellent!, I definitely recommend it.

[Judy Diamondstone]

Probably great if you take the time to do the exercises.

[jaycee · Rating 3 out of 5]

I received an ARC of this book from NetGalley.
This book takes an artistic, outside-of-the-box approach to understanding mindfulness and becoming more present within our own body and mind. It both explains mindfulness and different methods of meditating as well as provides well thought-out examples of how readers can implement these ideas into their every day lives. There are countless practical exercises in this book, albeit many are pretty off-the-wall and may take getting out of your comfort zone to give a go, but that only is healthy for this process I think.
What I can say with confidence is that each of these activities, whether or not you agree with their effectiveness, were carefully thought out by the author and every action had a thorough explanation for how this exercise could improve your path to mindfulness. The body scan exercises stood out to me the most in this book as effective. For example, I enjoyed the re-assembling of the body scan into a collage to create relationships between perceptions of the self. I found this to be a very creative solution to looking at perception, and an effective one. I also enjoyed the 'ugly drawing' exercise to become more aware of the inner critic.
The variety in this book is what left the greatest impression on me; not all exercises seemed like a reimagining or rewording of the last. There were exercises for partners and groups, and ways to have a 'meditation retreat' all by yourself at home.
I did think some exercises might be best suited for younger audiences, at least on a wider scale - for example, the mask-making exercise. These exercises were effective and fun, and definitely crafty, but I imagined them better suited for audiences of ages 10-15 or so as an introduction to the concept of mindfulness.

[Kay Porterfield · Rating 5 out of 5]

An Artful Path to Mindfulness is designed to help readers live mindfully in the moment through a series of 35 art encounters. These exercises progress from making one single mark over and over again to mandala making. In the welcome chapter author Janet Slom, who created the mindfulness-based self-expression program, writes that beyond being an act of self-expression, drawing , “is an act of affirming your presence in the world....[ It] becomes a tool to access your true nature and to practice being awake and aware.” As I read further I discovered questions that helped me to get in touch with my feelings and thoughts as well as self-reflect on the art encounters. Slom, who is an artist, writes with the voice of a wise and encouraging teacher. I liked that the opportunities to self-reflect require brief answers so that the art component of this workbook remains central. I also liked the wide variety of practices she introduces. Chapter two includes a ten-minute meditation, a mindful eating practice, and an art exercise centered on learning to give up control. This chapter also includes collage work. In week three the focus is on being present. I loved that every step of the way, Slom reassured me that it was okay to freely make art without holding back or censoring myself. The fact that text and audio instructions for the meditations are available online was a plus too. Full of tools and deep guidance, this is a book that is a keeper.

[Karen · Rating 5 out of 5]

I am a huge, giant fan of Mindfulness-Based Stress Reduction (MBSR). A few years ago, I was really really struggling at work which ended up impacting my life and made me extremely unhappy. I was lucky that my company offers a free MBSR course, so I took the eight-week course and it completely changed my life. My sadness went away, I slept better and felt hopeful again.

As a person who loves art (and MBSR) and introspection, this book feels like it's written for me. Much like the MBSR curriculum, this is a nine-week course with specific activities each week. Each week contains some movement/meditation, some art, some journaling.

You can of course read the book cover to cover for the takeaways and new ways to approach mindfulness, but my personal recommendation would be to do the book slowly, intentionally as it's written to be used. The biggest part of the MBSR course, for me, was making the time 3x a week, for so many weeks in a row, to be present and silent and aware again and again. This is always a practice so the repetition and continual showing up is a crucial part of the experience.

with gratitude to netgalley and New Harbinger for an advanced copy in exchange for an honest review.

[Maddy Brown · Rating 5 out of 5]

Janet is an amazing teacher, artist, philosopher, and friend. This book is so important! I highly recommend it to anyone whether you are starting out on your Mindfulness journey, in an artistic slump, or looking for something rewarding to simply put your energy and love into.