Notebook and Pen
Zentangle, an art of meditation
According the American Psychological Association, one third of Americans suffer from extreme stress, while almost half report increased stress compared to five years ago. That study was well before COVID-19 became a part of our lives; they warn that there has been an increase since the beginning of the pandemic.
There are many ways of dealing with stress, and I’d like to talk today about one that I have found particularly useful: Zentangle.
This topic may seem trendy—and a trend that passed a few years ago even—but it is worth considering. I came upon it just as the trend was fading, making way for adult coloring books. I’ll touch on coloring books in a future post, but for now let’s focus on drawing simple lines, repeating those lines to create patterns.
Where did Zentangle Come From?
Zentangle was started by a couple, Rick and Maria. Maria was a botanical illustrator and a calligrapher; Rick had been practicing meditation for years. One fateful day as Maria was working on a large letter, adding a pattern to the background, Rick asked her something. I believe he had to ask her a couple of times in order to get her attention. She was in the zone. As she described it to Rick, she felt “selflessness, timelessness and effortlessness”. He immediately recognized that as meditation.
What is Zentangle?
Zentangle is an art form in which you repeat basic line shapes to create patterns. In the classic style, it is done on 3.5-inch square ‘tiles’ which are a high quality, almost cardstock paper. You begin by making a light frame around the edge of the tile in pencil; this is the space you work in. You then use the pencil to draw lines to divide the space into three or four sections. After that you use a quality, fine-point drawing pen, such as Micron #1, and in each space you create one of the basic patterns by repeating strokes and lines.
A Pile of Tangles
Why do we need Zentangle?
Kylie Fuller wrote an interesting article regarding a link between stress and dementia/Alzheimer’s disease. There have been countless studies done relating stress to high blood pressure and heart disease, both of which can shorten a person’s life span, not to mention the diminished quality of life when the person is overwhelmed with it. Add to that the prospect of stress bringing on dementia prematurely and it is clear that there is a need for something to aid in stress management.
Zentangle is a good answer to that because it is readily available. You can find books on how to do it, or you can go directly to the source at the Zentangle web page. Supplies are also easy to get. If you don’t have the tiles and nice pens, you can use any writing instrument (hopefully one with a fine point) and any piece of paper. The main part is the practice of repeating the lines “one stroke a time”.
There have been many scholarly articles written about the connection between Zentangle and mental health. In every one that I’ve looked at the answer comes out the same in at least one aspect: Zentangle helps.
How does Zentangle work?
When you follow the established instructions, you begin and end each session with appreciation. You hold the paper at the beginning, touch the surface and feel the quality. You hold the pen and consider the quality of the instrument you are using. Basically, you are putting yourself into a state of gratitude, which puts you in the flow with Source Energy, which some call by the name of God.
You decide which pattern to draw in each of the sections. You begin by drawing the first line, then continuing, usually drawing the same sort of line, using the same stroke. You do not rush. You focus, not on the overall picture, but on the one stroke you are drawing. You make deliberate lines. Focus on beginning and ending the line, rather than just sketching them out as you might do when writing. This is where the meditation happens. As each pattern is abstract—there is no up or down, so you are constantly rotating the tile.
Tangled Divider
One of the most important things to remember: There are no mistakes.
Let me say that again. There are no mistakes. This is a practice, not an exhibition. If something is drawn not as planned, you either move on, or you incorporate it into your design. Dismiss the urge to curse, or erase, or to be upset in any way.
Furthermore, do not get upset with yourself if you do become irritated. As with anything you practice, you will improve over time. That means your lines will become better, your mind will become more calm and you will more easily allow unintended strokes to become a part of the process, rather than a source of irritation.
What are the results of studies?
In studies that I have read, people were asked to grade themselves on their stress levels before and after a Zentangle session. In charts, the stress levels visibly decrease.
One interesting point is the question of participants’ attention to mental health. For the most part, people are aware of the importance of mental health on their lives. And, for the most part, people do try to take time regularly to address it. The ones who rated themselves the highest on the stress level tended to state that they did not take time to work on mental health.
Feedback included comments regarding the community aspect of it. Working with others and looking at the work others did helped to reduce the anxiety that would naturally creep in when doing something labeled as “Art”.
Myself, I’ve done it both ways. The majority of the time I’ve spent tangling has been alone, with music playing. For me that has had the greater effect on my stress level. I’ve been an artist for years, so perhaps I’ve become accustomed to the anxiety that a blank page causes. However, I have worked with a creative group, and had good results, beyond just stress-relief. Working together, we have grown and pushed ourselves to take on bigger projects, with a good amount of success.
More traditional meditation—sitting quietly, focusing on your breath, relieving your mind of any thoughts—is helpful to your life overall and you will never hear me say anything against meditation. It is also a practice, and one that can be difficult to master. From my perspective Zentangle is more accessible. Either as a community or alone, drawing lines on a piece of paper is a lot more natural than trying to have no thoughts for five to twenty minutes at a time.
Most people struggle with stress to some extent, and we can all use some time to slow down, pay attention to, and take care of, our minds. I came to Zentangle with debilitating anxiety—more urgency than anything I’ve ever felt before. I wonder how things would have played out had I begun earlier to take care of my mental health. I could have kept things from getting out of control.
A person must have the presence of mind to realize that their stress needs to be addressed, so it’s a good idea to do calming exercises regularly. Be it with Zentangle, mandalas, meditation, or anything else you can find, you will benefit from time you spend taking care of your mental health.
Thank you for reading.
References:
Stress a Major Health Problem in The U.S., 2007, American Psychological Association, Viewed 08 October 2020, https://www.apa.org/news/press/releases/2007/10/stress
Stress in America ™, 2020, 2020, American Psychological Association, Viewed 08 October 2020, https://www.apa.org/news/press/releases/stress/2020/report
Immel, R 2020, Zentangles for Mental Health Awareness, viewed 9 August 2020, https://scholarworks.bgsu.edu/honorsprojects/491