Finding Calm Through Zentangles
Art Prompt: Using ink, create a Zentangle by focusing on one section at a time. Let your mind relax as you build intricate patterns with lines, shapes, and swirls, allowing the design to flow naturally.
Materials: Micron ink pens, Pen & Ink Paper
Some days, my mind feels like a tangled mess, thoughts overlapping, worries pressing in from every angle. I know I’m not alone. Many of my clients, whether adults navigating anxiety and stress or parents seeking help for their children, describe the same feeling: the need to quiet the noise and find a moment of stillness.
That’s why today, I turned to a simple yet powerful art therapy exercise: Zentangles. Zentangles are structured, repetitive patterns drawn within a small square space. Unlike traditional drawing, they require no artistic skill, just a willingness to focus and let your pen guide you. The process is almost meditative, helping to bring the mind into the present moment. I started with a blank square of paper, drawing a few intersecting lines to divide the space into sections. Then, I picked a section and began filling it with simple patterns, dots, loops, swirls. At first, I felt my usual impulse to plan, to control the outcome. But Zentangles don’t require perfection, just presence. As I moved from one pattern to the next, I noticed my breathing slow. The rhythmic motion of pen on paper was grounding. The thoughts that had been pressing in earlier—the to-do lists, the worries—began to fade into the background. My focus shifted from the chaos in my head to the small details forming on the page.
For children who struggle with anxiety, perfectionism, or frustration, Zentangles offer a space to practice mindfulness without pressure. For adults dealing with stress or emotional overwhelm, they provide a way to regain a sense of calm and control. Even for parents looking for a simple bonding activity with their child, Zentangles encourage a shared creative experience free of judgment.
If you or your child are feeling overwhelmed, try creating a Zentangle. Here’s how:
Start Small – Use a 3x3 or 4x4-inch square of paper.
Draw a Framework – Lightly sketch a few lines to divide your space.
Pick a Pattern – Fill one section with a simple design (dots, waves, spirals, checkerboards).
Move to the Next Section – Keep adding new patterns, one at a time.
Let Go of Judgment – There’s no right or wrong way to do this. Just breathe and enjoy the process.
Journal prompts for further exploration of the directive and/or image:
How did you feel before, during, and after creating your Zentangle? Did your emotions shift in any way?
What patterns or shapes did you find yourself drawn to? Do you think these choices reflect anything about your current thoughts or feelings?
If any frustrations or challenges came up while creating your Zentangle, how did you navigate them? What might this reveal about how you approach challenges in daily life?
Tips:
I am vague in my description of my image for two reasons: A.) this is an example to help people see the progression and thought behind the process, B.) so that my image and description does not stifle your own creative exploration within this prompt.
Do not overthink the art directive. Jump into creating with your first thought and allow the image to form itself.
Explore the artwork when you’re completed and see what you notice in your colors, method, imagery. Sometimes you’ll have new insights once you’re finished creating.
Materials will be suggested, use whatever you have access to or materials you’d prefer.
Work as little or as long as you’d like.
Don’t create thinking of a product, focus solely on the process. This may not be something you’d like to hang on the wall and that is perfectly fine and often preferred 🙂
You may not always be able to reflect on your image and understand what it means. Sometimes just simply engaging in the art process is therapeutic enough.
While these directives are designed for deeper exploration of self, sometimes they may cause one to feel overwhelmed. These prompts should not replace therapy. If any of these prompts bring up unsafe emotions and you feel you are a danger to yourself or others, please call 911 or go to your nearest hospital.
