Painting for Relaxation: A Simple Creative Ritual to Unwind
If you’re looking for an easy and joyful way to unwind after work, slow down between social activities, or give your busy brain a break.. this intuitive abstract painting exercise is perfect for stress relief and creative mindfulness.
In this blog I will show you my method of building up an intuitive abstract painting in my sketchbook. This is the method I’ve made my own, but everyone has their own way of doing it. What I’m sharing here is my process, it's not the only way.
Creativity has always been my go-to when life feels too loud. My brain works with 100 tabs open and for every one I close, three more pop up. The only thing that calms me down? Painting.
The best part? Creativity has no entry conditions, it’s for everyone. Whether you’re curious, a total beginner or already painting daily: this intuitive abstract painting practice is here for you.
What You Need to Start Your Intuitive Abstract Painting Session
All you really need is paper and a few materials you enjoy or would like to try out. Here are my simple tips to set yourself up:
- Choose the right paper: If you’re using paint, go for thicker paper (150gsm and up). For pencils, markers, or crayons, any paper works.
- Start small: I love working in an A5 sketchbook, it's not too intimidating, easy to fill and works perfect for shorter sessions.
- Pick your materials: Paint, markers, crayons, pencils… whatever feels fun to you! I always try to pick at least two different types of materials, for extra contrast. But starting out with just one is perfectly fine too.
- Simplify your colours: If you’ve pulled out a whole rainbow (I know, I've been there too), narrow it down to two colours you love together. I also always keep white or black by hand, in case we need some extra contrast.
- Get your tools ready: Water, palette (or paper plates), brushes, paper towels (or in my case, old t-shirts).
- Set the mood: Put on music that you can listen to without getting disturbed (you can get the link to my playlist here if you want inspiration). Grab yourself a drink - just please, keep it far from your paint water.
Ready? I am! Here is my setup:
I chose a big blue and a smaller orange Posca acrylic marker and some acrylic paints: red and orange. I also always keep white and black close, just in case I need more contrast. Let's take this step by step.
Step 1: Start With Big Shapes
I always begin with a few large shapes. Don’t think too hard, just make a mark. Big shapes give you something to respond to.
Step 2: Add Smaller Shapes to Your Abstract Painting
Pick one of your other colours and make smaller shapes that overlap or connect it with your big shapes. I mixed up a pink with some red and white and grabbed a smaller brush.
Step 3: Fill In Shapes
Choose a few of those new shapes you created and fill them with the same colour you already have in your hand. For me this is the pink again.
Step 4: Add Contrast for Visual Interest in Your Abstract Painting
Accentuate some of your strokes by adding contrasting lines along the edges of the shapes: either a darker or lighter colour. I'm adding some darker red strokes next to my pink shapes.
Step 5: Introduce Another Colour and/or Material to Your Artwork
Now try to accentuate the lines or shapes with some of your other materials or other gradients of your colours. In my case, it is time to introduce that blue Posca.
Step 6: Step Back and Evaluate Your Painting
This is the first time we're actually looking at what we just made. Does it feel balanced? If not, why not? Maybe you need to add some more of a specific colour or shape onto your paper. In my case I felt there were a lot of opaque colours and I wanted to add some more transparent shapes where you could see some texture. I used the orange paint for this and diluted it a bit with water.
Step 7: More Points of Contrast
See if there is more possibility to add more contrasting elements, so your eye keeps moving around the page. If you look at your work, where does your eye go first? Does it know where to go next? If not, add more contrast points. I felt like I added some more bright yellow to contrast well with the darker colours on my page. I diluted it again with some water.
Step 8: Add Lines and Details
Now the whole page is filled with paint and it’s time to play with small marks. You can add lines, dots or other details and see how they bring energy to your work. I'm adding very dark red lines.
Step 9: Is There Contrast In My Shapes?
At this point in my work I sometimes like to check if my shapes are not 'boring' and if I need something unexpected. In this page, almost all of my shapes and strokes are rectangular, so I decided to add some curves to it.
Step 10: Repeat Previous Steps By Choice
What I mean by this is: try to see if you can go back to some of the previous steps and add some more shapes, colours, details or contrasts to your liking. This is where you will see your style coming out, in playing like this you are connecting to your intuition!
For my work I wanted to add more layers, so I added some more of that yellow (mixed with some white) and some harsh black accents. (Tip: Adding black will often add a high contrast because it is your darkest option.)
Step 11: Overwork Your Piece
Overworking is part of this process, because it is in this step where we learn the most. Only by trying new things and taking it too far, you also learn how to bring a piece back to something you like. Overworking goes hand in hand with curiosity. I've overworked mine now at this stage, too much is happening:
Step 12: Simplifying your Intuitive Painting
What do we do when we overwork? We return to the start: we go back to big shapes. By covering bigger areas you will calm your piece down again. I added more blue big shapes with my Posca marker.
Step 13: Full Circle and Evaluation
This is what I call a full cycle, we got back to the big shapes. All the steps can begin again until you are not missing anything anymore on your page (or don't feel the urge to react or respond to something). It's up to you to decide when you're finished. (Or if your paper just has enough and your paints need to dry).
Here is my finished piece:
Use Intuitive Painting as a Self-Care Exercise
Give it a try and let me know how it went for you. If it felt a bit uncomfortable or confusing at first, that’s completely normal. These kinds of exercises are all about letting go, and when it’s new it can take a little practice. The more you do it, the more natural it becomes. Over time you’ll find your own rhythm, your favourite materials and a way of working that feels right for you. Don't forget to play and have fun!
At some point it will just flow and you’ll slip into that zone where you can unwind, recharge or maybe even surprise yourself with something new. Whatever comes out of it is yours, and that’s the beauty of it.
Share Your Painting With Me
I’d love to see what you created! Share your artwork on Instagram and tag me in your stories at @artbyleensch.
This is about giving yourself time, space and joy through creativity. Who knows?! Maybe painting will become your new favorite way to unwind, just like it did for me.