The Story of Stress

When we perceive danger, our bodies' natural stress reaction (triggered by the sympathetic nervous system) increases our heart rate, blood pressure, shallow breathing, and muscle tension. Digestive action is decreased and our skin temperature decreases. These responses are designed to help us take action, such as fighting or fleeing. As well as saving us from the danger, taking action is one way to complete the cycle and reset our body back to equilibrium. When our ancestors faced dangers like animal attacks, this worked very well! However, in modern US society, it is usually inappropriate to respond to the danger we perceive by fighting or fleeing, so we internalize it. The ill-effects of stress are well documented. The effects of internalizing the stress reaction can lead to sleep disorders, chronic pain, anxiety, self destructive behavior in the short term. In the long term, it can lead to heart attack, depression, exhaustion, cancer, or increase your risk of problems you are genetically predisposed to.

Some of my favorite ways to reduce my stress are body-centered mindfulness practice, making art, spending time in beautiful natural places, avoiding news media, and enjoying the company of my cat. What are your favorite ways to reduce your stress?

Body Scan Meditation & Body Drawing

Since one of my favorite formal mindfulness practices is the Body Scan, and Body Drawing is one of my favorite body-centered expressive arts practices, it only seems natural to do them together!

The Body Scan Meditation is just what it sounds like: a meditation that focuses on mindfulness of the body by focusing on each part in turn. I've heard of Body Scans from several sources, but I've heard about it the most in relation to Mindfulness Based Stress Reduction (MBSR). For me, practicing body scans regularly has made a huge difference in how aware I am of my own body. Sometimes I find body scans useful for pain relief, relaxation, or as a sleep aid, however, the basic intention of the practice is simple awareness. Following the Body Scan Meditation with a Body Drawing is a way to record and integrate the experience of the body scan. And it's fun!

What you'll need:
a comfortable place to lie down (but not so comfortable you fall asleep!)
body scan recording or script (optional)
paper or other drawing surface (printed with a body outline, if you want)
colored pens, pencils, crayons, pastels, or other coloring media of your choice

Instructions:

1. Start with the Body Scan. I prefer to take at least 20 minutes, often longer; you can decide what's right for you. You can do the body scan in any supported position; many people find lying down to work best. It might be easiest to use a recording to guide you the first time.
   Once you find a comfortable position, begin by being aware of your breath. When you are ready, notice the contact points between your body and the surface supporting you. Now focus your awareness on your feet for a few breaths. Then move into your ankles, your lower legs, your knees, and so on, moving your awareness up through all of the parts of your body. You might imagine your breath going into each part you focus on. You might send each part of your body gratitude, love, or compassion. As you pass through each part, notice the sensations you find there. If you have thoughts or emotions, notice those, too. After you've gone through all of your body to focus on the top of your head, move your awareness outward to your entire body. Take a few moments to be aware of your breath and your entire body. When you are ready, open your eyes and gradually get up. Thank yourself for your nurturing practice.


2. Now you can record your experience with a Mini Body Drawing! The basic task is to fill in a body outline in response to your experience with the body scan. You can draw your own outline or use something like the ones below that I found using Google image search.

How was it for you? Share your experience or your drawings in the comments.


Online Resources
Free 10 minute guided Body Scan thanks to Greg de Vries
Free 30 minute guided Body Scan thanks to Ms. M. Cullen
Body Scan description and instructions thanks to NPR
body outlines, front & back, thanks to Oasis Acupuncture
body outline thanks to Lea Pearson, who teaches body mapping for flutists
"gingerbread" body outline thanks to Second Story Window, a blog of activities for children

Books & CDs with Body Scan Instructions
A Mindfulness-Based Stress Reduction Workbook, by Bob Stahl and Elisha Goldstein
The Mindful Way Through Depression, by Mark Williams, John Teasdale, Zindel Segal, and Jon Kabat-Zinn
The Relaxation and Stress Reduction Workbook, by Martha Davis, Elizabeth Robbins, and Matthew McKay

What is Expressive Arts Therapy?

It feels good to express ourselves, to give form to our experiences. When our expressions are witnessed in a safe environment, we have feelings of belonging and love. For these reasons and more, expressive arts therapists believe that creative expression in any form can be healing. Expressive arts therapy uses many different forms of expression including visual arts, writing, movement, crafts, and even things you may not think of as creative expression like cooking, planning a trip, gardening, building a sandcastle, or telling a story to a friend. Any expression can be art, and we are all artists.

As I listened to this podcast on CraftyPod called What Does Making Things Mean? Bridget Benton's definition of art resonated strongly with me. She said, "Art is a verb. It is the action of making something with meaningful mindful intent. ... Art is making with meaning." She added, "We are meaning making machines. Our use of symbols, stories, rituals is one of those things that distinguishes us as humans. We are all artists." These basic ideas are at the root of expressive arts therapy.

Symbolism in art helps us to communicate with the parts of ourselves that don't speak plain English, like our bodies, and the part of our minds we are not usually aware of. These parts already speak to us through dreams, emotions, and physical sensation. Through artistic symbolism, we can take part in this conversation with ourselves and get to know ourselves better. We become more aware of our whole selves when we pay non-judgmental attention to the processes and products of our creative expressions. Art and the self awareness it brings become ways to hold ourselves with love and compassion. When we practice caring for ourselves this way, we heal and grow.

What is your favorite form of creative expression? What is the process like? What is the result? What else?

Consider your answers to the above questions. If they have anything to do with a challenge in your life right now, what would it be? What else? What else?

One-Moment Meditation: "How to Meditate in a Moment"