Creative writing: The process is what leads to mindfulness
For this edition’s mindfulness column, we’re exploring the connection between mindfulness and poetry – or creative writing more broadly. These two practices complement each other beautifully. When we engage with poetry or creative expression, we’re invited into a more mindful state. When we approach a piece of writing with mindfulness, we tune into the sounds of words, the feelings they evoke and the emotions that arise as we read or write. Mindfulness practice also supports creative writing by calming the mind and creating a sense of spaciousness where ideas can emerge more freely; a quieter mind opens the door for imagination to flow.
And, the act of writing itself can be a practice of mindfulness. Remember, mindful- ness means paying attention, on purpose, in the present moment, without judgment. Many of the practices we’ve explored in previous columns emphasize choosing an anchor – a single point of focus – for our attention. In this case, the writing process becomes our anchor. The goal isn’t to produce polished work; it’s to engage fully with the process of putting pen or pencil to paper, typing on a keyboard or even writing on a white board. When we let go of expectations and allow words to appear as they come, we create space to notice what emerges naturally. What thoughts arise? What patterns do we see? What surprises us?
This simple practice offers the combined benefits of mindfulness and creative expression. Research shows that writing can help reduce stress and anxiety, support emotional processing, increase self-awareness and calm the nervous system. Together, this practice helps us slow down, feel more grounded and reconnect with ourselves.
Practice
- Choose a time of day when you can set aside between five and 10 minutes without.
- Select your writing tools: your laptop, a notebook or simply pen and
- Get comfortable. Find a quiet spot, adjust the lighting and add soft music if it helps you focus.
- Take one mindful breath.
- Set a timer for somewhere between five and 10 minutes and begin writing. Let your words ow freely – no outline, no goal, no editing, no judgment. Your writing doesn’t need to make sense or be “well-written.”
- When the timer ends, stop writing and take another mindful breath.
- Gently notice how you feel. You may glance over what you wrote but try not to analyze or Remember: the value lies in the process, not the product.
Let yourself simply enjoy the act of writing – and see what unfolds.
Danika Swanson is the Personal Development and Community Involvement consultant for the English Montreal School Board. She was trained by Mindful Schools to teach mindfulness to elementary and secondary school students.
Reference: Using Art as Medicine by the Science of Happiness Podcast from the Greater Good Science Center at the University of California, Berkeley. Visit https://greatergood.berkeley.edu/podcasts/series/the_science_of_happiness_art_as_medicine
