Art Journaling for Calm & Self-Care

Barbara Howrey
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A gentle podcast for sensitive, creative souls who feel overwhelmed and want calmer, kinder days. Join Barbara, an artist and certified therapeutic art life coach, and creator of the meditative art journal A Garden for the Soul and the Joy of Journaling Circle, for simple art journaling practices using basic supplies. Each episode offers low-pressure prompts to ease stress, tend to your feelings, and build small self-care rituals you can actually keep.

  1. Setting the Past Aside (When the World is Too Much #2)

    5D AGO

    Setting the Past Aside (When the World is Too Much #2)

    When the world is too much, the past can rush in fast—oldfeelings, old fear, old stories showing up like they’re happening right now. In this episode of Art Journaling for Calm & Self-Care, I’ll guide you through a gentle practice to help you come back to the present moment without forcing, analyzing, or reliving anything. Then we’ll create a simple art journaling page called Past / Present Anchors—a quick, calming way to remind your nervous system: that was then… this is now. You’ll need: paper + a pen/marker and any colors you like. If you’d like more support, check out my meditative art journal and the Joy of Journaling Circle. ⁠A Garden for the Soul Journal⁠ – My meditative art journal to gently support your creative self-care ⁠The Joy of Journaling Circle⁠ – A nurturing community for art journaling, calm, and creative self-discovery Note: This podcast offers gentle self-care practices and creative support, but it’s not therapy and not a replacement for professional care. If you need more support, please reach out to a licensed mental health professional. Background music: "Relaxing Music: Beautiful Nature by Tung Lam (Pixabay)"Meditation Music v.1” by DanaMusic (Pixabay).

    12 min
  2. Setting the Thoughts Aside (When the World Is Too Much #1)

    FEB 7

    Setting the Thoughts Aside (When the World Is Too Much #1)

    We’re beginning a new series called When the World Is Too Much—gentle practices for stressful times. When life feels heavy, your mind can get stuck in a loop—replaying, predicting, bracing, trying to stay prepared. In this episode, Setting the Thoughts Aside, we’ll practice a gentle way to step out of rumination without ignoring what matters. You’ll be guided through a short calming practice, then asimple art journaling page called A Beautiful Boundary—a visual “enough for now” so you can return to yourself and respond from steadier ground. What you’ll do in this episode: A quick nervous-system-friendly calming practiceAn art journaling page to create a supportive boundaryA short reflection + grounding check-inIf this episode helped, follow the podcast and share it withsomeone who might need a little calm too. Note: This podcast offers gentle self-care practices.It’s not therapy and not a replacement for professional support. If you’re really struggling, please reach out to a licensed mental health professional or someone you trust. If you’d like more support, check out my meditative artjournal and the Joy of Journaling Circle—links are below. ⁠A Garden for the Soul Journal⁠ – My meditative art journal to gently support your creative self-care ⁠The Joy of Journaling Circle⁠ – A nurturing community for art journaling, calm, and creative self-discovery This podcast is here to offer gentle ideas for artjournaling and self-care. It’s not therapy and it’s not a replacement for professional support. If you’re having a really hard time, I encourage you to reach out to a licensed therapist, counselor, or medical provider who can walk alongside you.  Background music: "Relaxing Music: Beautiful Nature by Tung Lam (Pixabay) "Meditation Music v.1” by DanaMusic (Pixabay).

    10 min
  3. DON’T TOUCH IT: The Art (and Life) Lesson We All Need

    JAN 31

    DON’T TOUCH IT: The Art (and Life) Lesson We All Need

    Have you ever ruined a perfectly good art page by trying to “fix” it? Same. 😄 Episode 11: DON’T TOUCH IT is a light, nervous-system-friendly practice for the part of us that tightens the grip—on art, on moments, on outcomes. We’ll talk about why “just one more thing” can be a cue to pause, then you’ll be guided through a short "hands-off" practice. Today’s art prompt:Write DON’T TOUCH IT, then paint around the words like you’re giving the message a soft halo. Simple… and strangely revealing. No art skills needed. Just a pen and paper (optional: alittle color). Links & resources: ⁠⁠⁠A Garden for the Soul Journal⁠⁠⁠ – My meditative art journal to gently support your creative self-care⁠⁠⁠The Joy of Journaling Circle⁠⁠⁠ – A nurturing community for art journaling, calm, and creative self-discoveryNote: This podcast offers gentle self-care practices and is not therapy or medical advice. If you’re having a really hard time, please reach out to professional support. Background music: "Relaxing Music: Beautiful Nature by Tung Lam (Pixabay) “Meditation – Meditation Music” by Ievgen Poltavskyi, HitsLab (Pixabay)

    9 min

  4. JAN 25

    Begin Again— Release & Renew

    If your “fresh start” is already wobbling… you’re not broken. You’re human. In this lighter, permission-giving episode of Art Journaling for Calm & Self-Care, we take a soft look at the moment when motivation dips, routines unravel, and that inner critic gets a little too chatty. We’ll start with a short grounding breath to help you comeback into your body (no forcing, no fixing). Then we’ll move into a playful, satisfying paper practice designed to release pressure and reset your nervous system — without needing to “do it right.” Today’s page is intentionally temporary.Because sometimes the point isn’t making something to keep… it’s making space to breathe. Art prompt: Create two quick pages on separate sheets of paper (not in your journal). One you’ll tear up or crumple as a physical “release.” The other you can tuck it into your journal afterward if you want — like proof you showed up. What you’ll leave with: a calmer body, a kinder inner voice, and a tiny reset you can repeat anytime. If you’d like more support, check out my meditative art journal and the Joy of Journaling Circle. ⁠⁠⁠A Garden for the Soul Journal⁠⁠⁠ – My meditative art journal to gently support your creative self-care ⁠⁠⁠The Joy of Journaling Circle⁠⁠⁠ – A nurturing community for art journaling, calm, and creative self-discovery Note: This podcast offers creative self-care and is not a substitute for therapy. If you need additional support, please reach out to a licensed mental health professional. Background music: "Relaxing Music: Beautiful Nature" by Tung Lam (Pixabay) “Meditation – Meditation Music” by Ievgen Poltavskyi, HitsLab (Pixabay)

    11 min

  5. JAN 17

    Setting the Emotions Aside

    When the outside world is too much, this is a gentle way to come back to yourself. In this episode, you’ll take a quiet pause from the noise and heaviness—just long enough to catch your breath and feel a little release. I’ll guide you through a short calming practice, then a simple art journaling page to help you set the emotions aside for a moment… not to ignore them, but to give yourself some room. No art skills needed. Just a pen and paper. You’ll need: paper + pen/marker (optional: color) Gentle note: This podcast is for supportive and educational purposes and isn’t a substitute for therapy or medical care. If you’re struggling or feel unsafe, please reach out to a licensed professional or local support resources. If you’d like more support, check out my meditative art journal and the Joy of Journaling Circle. ⁠⁠⁠A Garden for the Soul Journal⁠⁠⁠ – My meditative art journal to gently support your creative self-care ⁠⁠⁠The Joy of Journaling Circle⁠⁠⁠ – A nurturing community for art journaling, calm, and creative self-discovery  Background music: “Meditation – Meditation Music” by Ievgen Poltavskyi, HitsLab (Pixabay)

    6 min

  6. JAN 11

    When Old Feelings Take Over

    Sometimes you’re ready to move forward… but an old feeling takes over — and your body tightens, freezes, or goes into overdrive. In this episode, you’ll try a gentle, nervous-system-friendly art journaling practice to help emotion move without overanalyzing or forcing a breakthrough. You’ll be guided through a short grounding meditation and a simple page called Anchor & Release, followed by calming reflection questions to help you feel a little more spacious afterward. What you’ll need: paper/pen/marker, and optional watercolor (or any color you love). Prompt: “What’s asking to move today?” Listen, breathe, and make one small page for release. If you’d like more support, check out my meditative art journal and the Joy of Journaling Circle. ⁠⁠A Garden for the Soul Journal⁠⁠ – My meditative art journal to gently support your creative self-care ⁠⁠The Joy of Journaling Circle⁠⁠ – A nurturing community for art journaling, calm, and creative self-discovery This podcast is here to offer gentle ideas for art journaling and self-care. It’s not therapy and it’s not a replacement for professional support. If you’re having a really hard time, I encourage you to reach out to a licensed therapist, counselor, or medical provider who can walk alongside you.  Background music: "Meditation Relaxing Music” by DanaMusic (Pixabay). "Relaxing Music: Beautiful Nature by Tung Lam (Pixabay)

    14 min

  7. JAN 4

    Loosen Your Grip — From Overthinking to Flow

    When overthinking kicks in, it can feel like your mind grabsthe steering wheel — and your creativity (and calm) disappear. In this episode, you’ll try a simple art journaling practice designed to help your nervous system soften and help you shift from control into gentle flow. You’ll: Understand why "control" shows up when we feel anxious or overwhelmedTry a short grounding meditation (creativity as a stream)Make a Loosen Your Grip page using loose lines, intuitive shapes, and optional colorLeave with a tiny reset you can use in daily life: "Flow, not Control"You'll need paper + pen/pencil (optional color) Prompt: Write one line on your page: Today, I'm loosening my grip on. . .No plan. Just begin.If you’d like more support, check out my meditative art journal and the Joy of Journaling Circle—links are below. ⁠A Garden for the Soul Journal⁠ – My meditative art journal to gently support your creative self-care ⁠The Joy of Journaling Circle⁠ – A nurturing community for art journaling, calm, and creative self-discovery This podcast is here to offer gentle ideas for art journaling and self-care. It’s not therapy and it’s not a replacement for professional support. If you’re having a really hard time, I encourage you to reach out to a licensed therapist, counselor, or medical provider who can walk alongside you.  Background music: "Meditation Relaxing Music” by DanaMusic (Pixabay). "Relaxing Music: Beautiful Nature by Tung Lam (Pixabay)

    14 min

  8. 12/26/2025

    What I’m Releasing, What I’m Choosing

    If the new year (or any new season of life) brings pressure, mixed feelings, or a loud “should” voice, this episode is a soft place to land. In just a few minutes, you’ll create a simple two-part artjournaling page:What I’m releasing… and what I’m choosing. No big resolutions. No pretending you’re excited. Just a gentle reset that helps your nervous system unclench and gives you one supportive word to carry forward. You’ll need: any paper + any pen/marker (optional: 1–2 colors) Today’s prompt: Draw a line down the page. On the left, write what you’re releasing. On the right, write what you’re choosing. Circle one word you want more of—and make it visible. Reflection: What shifted in your body while you made this page?What’s one tiny step that matches what you’re choosing?If you’d like more support, check out my meditative art journal and the Joy of Journaling Circle—links are below. A Garden for the Soul Journal – My meditative art journal to gently support your creative self-careThe Joy of Journaling Circle – A nurturing community for art journaling, calm, and creative self-discovery:This podcast is here to offer gentle ideas for art journaling and self-care. It’s not therapy and it’s not a replacement for professional support. If you’re having a really hard time, I encourage you to reach out to a licensed therapist, counselor, or medical provider who can walk alongside you.  Background music: "Meditation Relaxing Music” by DanaMusic (Pixabay). "Relaxing Music: Beautiful Nature by Tung Lam (Pixabay)

    10 min
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About

A gentle podcast for sensitive, creative souls who feel overwhelmed and want calmer, kinder days. Join Barbara, an artist and certified therapeutic art life coach, and creator of the meditative art journal A Garden for the Soul and the Joy of Journaling Circle, for simple art journaling practices using basic supplies. Each episode offers low-pressure prompts to ease stress, tend to your feelings, and build small self-care rituals you can actually keep.

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