Paint by Touch: Guided Color Meditation (4 Minutes)
In this 4-minute guided color meditation, you begin in front of a giant white canvas. No watercolors, no paintbrush. But that’s okay; you won’t need them. Use the recording or, if you’re leading a meditation, you can read it yourself using the transcript below.
Paint by Touch
Close your eyes and breathe easy.
You’re standing in front of a giant white canvas.
You see no watercolors. No paintbrush.
But that’s okay; you won’t need them.
A sign above the canvas reads, “Paint by Touch.”
You take a step forward and study the canvas more closely.
Written in pencil, and scattered randomly across the canvas, are the numbers one through seven.
You place the palm of your hand flat on number one.
The canvas fills in with red rock mountains.
You place your hand on number two.
The mountains sprout orange and yellow marigolds.
You place your hand on number three.
Here comes the sun.
You place your hand on number four.
The mountains grow evergreens.
You place your hand on number five.
A stream runs through the trees.
You place your hand on number six.
The sky turns indigo blue.
You place your hand on number seven.
Violet butterflies dot the landscape, from flower, to tree, to stream.
You step back to look at what you have created.
A blue-sky day in the red rock mountains.
Where the sun shines, water flows, and life grows.
Open your eyes.
What will you paint next?
For unguided sessions, try this simple approach to meditation.