Savoring the Blue Therapeutic Arts Directive

Step 1: Orientation to Blue

• Begin by finding a quiet and comfortable space where you won't be disturbed.

• Sit or lie down in a relaxed position.

• Take a few deep breaths to center yourself.

Step 2: External Orientation

• Close your eyes or keep them open, whichever feels more comfortable for you.

• Allow your eyes to go where they want to. Do not force them; simply let your gaze wander naturally.

• Notice if anything catches your attention in your environment. Is there anything that you like looking at, that registers as blue or pleasant to you?

Step 3: Internal Landing

• When you find something that registers as blue or pleasurable to you, allow your attention to rest on it for a moment or two.

• Notice what happens in your body as you focus on this pleasant image. Pay attention to any sensations, emotions, or movements that arise.

Step 4: The Pendulation Process

• Now, you might find that your mind begins to wander or that you start to think about associations related to the image.

• If your thoughts lead you to red (negative or challenging experiences), gently bring your focus back to the original blue image. Observe how it feels in your body.

Step 5: Savor the Pleasure

Then use your image and sensation channel to conjure up a visual, smell, taste, sound, or touch for each of the experiences I’m about to state. Go underneath your thoughts and notice your bodily response- movement, emotion, or sensation to each image. Allow for a few breaths between each image, so that you can explore how each experience registers in your system. 

• Immersing my feet in the ocean or a creek on a hot day 

• Getting into hot springs while it's snowing out 

• Blowing bubbles into a soft breeze Holding hands with my daughter, swinging our arms in sync, and singing a tune together 

• Biting into a perfectly textured ripe plum, sour on the outside and sweet on the inside • Smelling jasmine on a night walk

Art Directive

Now create your own mental image that feels pleasant. Spend at least 60 mins savoring this image by creating a drawing that captures the essence of the image. Allow it to fill your awareness as you draw and breath.

• Observe the sensations and emotions as they arise in your body while you focus on capturing this image using line, color, shape and texture. Does it bring a smile to your face? Do you notice physical responses such as salivation or body movement?

Step 6: Tracking and Shifting

• As you draw and savor the pleasure, pay attention to any shifts in your experience. If you pendulate to red (negative), gently guide your attention back to the blue image. Corral your mind to stay with the evolving sensations of blue.

Journaling Prompts:

1. Are there specific cultural or personal beliefs you hold about pleasure and its role in your life? 

2. Reflect on your experience with this exercise. What images or sensations resonated with you most as you oriented to the blue? How did your body respond to these sensations?

3. Consider any challenges you faced during the activity. Did you notice a tendency to pendulate between blue and red? What thoughts or associations pulled you toward red, and how did you bring your focus back to the blue?

4. Explore your understanding of pleasure. Has the text's discussion about pleasure and its associations resonated with you? How do these beliefs impact your ability to savor the blue and find enjoyment in everyday experiences?