Blog : Creativity

Amanda

Using a Vision Board + my interview in ‘Moment’ magazine

I received an inquiry from Yvette from ‘Moment’ Magazine last month, and was more than happy to answer her questions about a big passion of mine, vision boards.
I have included my thoughts here, as well the article Vision Boards – Moment Magazine capturing others’ thoughts alongside my own. If you would like more support in person to create your own vision board, I offer full day vision board retreats.
  • How did you discover vision boards/what made you start using them?
I discovered Vision Boards over ten years ago. I was writing out my goals, like I did at the beginning of each year, I kept hearing about vision boards as a way to capture what you want more of. I saw the movie ‘the secret’ which sounded a bit strange but I thought I would try it anyway. I enjoyed Art in school, until I realised I didn’t want to do it as a job- doing art for others took the joy out of it for me, and it was too much pressure to ‘perform’. Making a vision board was just for me.
When I started creating vision boards I was working in a job working with teenagers running creative programs to support them to discover who they are and to reach their full potential. It was in this role that another colleague and friend, Tabitha, let me know about Art Therapy. I had not heard of it, and this sent me on a mission to understand. I found it was a way to combine my passion for working with people to increase wellbeing, while also utilising the power of the creative process. I feel like the passion I had for creativity and the vision board process is what has lead me to offer Vision Board Retreats for some many others in the last 7 years through my Creative Arts Therapy private practice.
  •  How have vision boards helped you?
Vision Boards are a supportive and fun way to keep connected to where I am headed. They help make sense of what matters to you, bring lightness to the next steps, bring excitement into the future. Often the unknown parts start to feel more known- even if it is just knowing how I want to feel and what is important in my life.
I have achieved almost all of my visions from all of my previous vision boards (with a few I am still working with!) The house I am living in now was on my vision board last year, and I didn’t even realise I was going to be moving! I love where I am living right now and they way I can find creative ways to live in alignment with my values.
  • What factors do you think are key to putting together a successful vision board?
A vision board can be created for many different purposes- either an overall creation of your life, or different parts of your life that you want to focus in on, like your family, your career, or your health. The basic idea is that by putting together visual images of what you want and having those images around and somewhere you see regularly, these visions will become such a part of your life that you will move towards what you want. It is a great reminder of your values, your desires and what you deeply yearn for.
The creative process is key to harnessing the power of the vision board. It is not about what it ends up looking like, how perfect it is. The process of creating is what can support you to find what you want, to attune yourself to your curiosity; paying attention to what you are drawn to and what makes you feel moved, excited, alive.
I recommend spending time playing and exploring different images, materials, colours and trusting the process. It may not seem like it is going anywhere and you may find moments of feeling stuck or experiencing doubt. See if you can stay with the process. It is not linear, and staying with the process and remaining curious can reveal things that you did not know before.
There is no set formula that I recommend, because I believe that you finding your own way of doing it is going to be so much more powerful that any set of instructions you follow. Find what makes you smile, what images make you stop and look twice. That is where your interest lies. If you slow down and notice the gentle pull towards what you love, and follow that, your vision board will unfold in the most personal and unique way.
Once you’ve completed it, don’t be afraid to revisit it regularly, adding or changing it throughout the year, and reflecting on where you are tracking in moving towards this vision.
4. What one piece of advice would you give to someone putting together their first vision board?
It does not need to make sense to anyone else except you. Stay with and surrender to the process of creating it, letting go of perfectionism, and let it be perfectly imperfect. The stuck moments reveal metaphors of where you may find stuck places in your path towards what you want. This process can take you towards the feelings you want to cultivate more of in your life, and ways to navigate the uncomfortable feelings. It is not just about material items or external goals. Bringing the feelings you want to cultivate into the process of creating it is a really important part.
  • What unique benefits do you think vision boards have in helping people achieve their goals? 
The biggest things I have noticed for myself is that when I used to set goals, the pride in achieving them was short lived. I got to tick it off but I was constantly focussing on the next goal, and not looking at what I had already achieved. With the vision board process, I focus on how people want to feel, and what can create those feelings in their everyday life, not just once they achieve a desired goal. This approach creates more fulfilment, and offers a more empowered approach to increase personal wellbeing. From this place of wellness, we are in the best position to step outside our comfort zone towards what we want.
Hope to see you at the next Vision Board Retreat!
Amanda

I’m not perfect, but I am showing up.

It’s not about being perfect, it’s about showing up.

Whatever that means for you in each moment. Maybe you can’t show up for that event or that commitment right now, but can you still show up for yourself?

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Maybe you can’t show up for another right now, but can you still stay with yourself, not desert yourself when you most need it?

You don’t need to do it perfectly, you don’t need to have the right words, or the right moves or the right lines. Can you stay with yourself in the heat of it, and companion your heart through the ups and downs?

Lately I have had the privilege of continuing with my arts based research and am using the creative process to explore exploring ‘the edges’.

I am exploring the connection between safety and growth and how we can find what we need in order to feel safe enough to grow.

To explore the edges.

To push our comfort zones.

To dance at the edge.

Finding ways to transform and expand and redefine who we are, our story of who we are in the world.

To begin to break open who we thought we were and become more of who we are in the world.

I have witnessed a spoken word night tonight, Speak up with Fleassy Malay.

I have witnessed many incredible performances, with the aim just to be real, to be vulnerable, to show up. It was not about being perfect, but just being willing to be seen in that edge, that growing, that celebrating of the humanness within us. It was incredibly inspiring to witness. I walk away feeling blessed to be surrounded by people with such courage to take those steps to the edge and be willing to embrace the unknown, even when it feels terrifying.

I am exploring my edge too- I am doing Elemental Voices, a six week singing journey with Clare Sentience, a dear friend and an incredible singer and medicine woman.

The journey I have taken with expression and my voice has been a rocky one, much more preferring to write or draw or paint, this is my comfort zone. And because one of my highest values is growth and truth, I have been drawn to exploring this, two years ago with Fleassy’s Speak up Course, and then again now with Clare’s Elemental Voices course.

It is not a natural position for me to be up on stage expressing using words, or sound.

I know that being more comfortable in my own skin, in front of others, just letting myself be seen and witnessed, and HEARD is something that will only strengthen me as a person, as a facilitator and as a therapist.

I am committed to my growth, even when it is scary.

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So, I would like to share with you a recording of my spoken word piece that I performed for the Speak Up Course in 2013, something that I recorded while practicing and haven’t listened to since.

I found it tonight after attending the current courses performance, and I have such compassion for that Amanda that was so terrified of being witnessed and seen, that she wrote a piece about how terrified she was to be witnessed and seen, and the GIFTS that come from taking the steps to so the things that terrify us.

It is with great courage that I include the link here to this audio recording, if you too would like to witness my expression.

Keep showing up for yourself.

In whatever way is right for YOU.

There is no one way to grow, the only task is to let go of “should” and just be okay to show all of your humanness, and in doing so, connect deeply to yourself and those lucky enough to witness you in your truth.

Blessings,
Amanda

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Amanda

Michelle on Presence

Michelle Gardiner is a creative an passionate woman who I have had the pleasure of working with for the past 2 years. It has been an honour to watch her grow and blossom in this time, and an honour to be the host of her first guest blog post. Watch this space, Michelle is only just beginning.

Michelle, tell us you inspiration for being a guest blogger for Amanda Scott Art Therapy?

I participated in Amanda’s five week creative journalling course in September 2013. At this time, my curiousity got the better of me and after many years of writing, I had stopped. I felt like I entered a sanctuary every week when I attended the course, where I could sort through some of the inner workings of my mind. I loved the patience and calmness not only of Amanda, but also the love and support of the group. This picture is one of my favourites that I made during my course. To me, it looks perfect- loving hands holding the gift of the colourful confetti, yet bringing together all the messy parts of self with it from the outside painting.

My own blog, Shy Girl Unleashed, has been an idea in my mind for twelve months. It took me breaking my arm and not being able to dance to commit to  my first post. My philosophy is about the importance of embracing who you are and becoming ok with using that to build resilience and connect with others, in whatever way you choose. My guest post for Amanda is a little gesture of gratitude for all that she has done for me over the last two years that I have known her- for her listening ears and never ending encouragement. Sitting in her studio and being able to play with paint without judgement has greatly expanded my journalling journey and I am humbled to write for her.

Michelle

Michelle on presence

 

It’s a new year and there’s nothing like a new year to bring up a wave of emotions as I reflect on who I am and the life I lead. At this time, I find myself thinking about what matters to me, who I want to play an important role in my life and whether the things that were important last year are still relevant for me. At the beginning of 2014 I set out with a one word “theme” for the year. My word was “abundance”, and going into 2015 I have decided on the word “presence”. With my decision to focus on the word “presence” this year, a large part of my reflection has revolved around working out what that term actually means for me, and how it relates to “abundance”.  My perception of the word “abundance” is light and free to me, while the word presence feels grounding. I have wondered if one term can truly exist without the other.

 

In 2014 I set out to do some amazing things, and I achieved most of them. My struggle came where I over thought and became overwhelmed and anxious in anticipation of what may happen if I didn’t achieve what I wanted for myself and my life. I made simple things seem much more complicated than they needed to be. I became caught up in external comparison and judgement. While I achieved my goals, I wondered if the mental stuff that I had floating in my mind was compromising the feeling of abundance that I was searching for. In effect, what I have more recently realised is that true abundance begins internally and then portrays itself in our external world. It is the realisation and ability to sit with our internal abundance, which makes this present in our external world. I have come to realise that abundance IS presence… and the two combined are a formidable force.

 

Presence for me is feeling grounded and humble in my body, mind and spirit. It is feeling confident in who I am, accepting and appreciating all parts of my being without judgement. It is being focussed and trusting that my path is individual and right for me. It is appreciating what and who is in front of me, just as they are. It is being ok without being over-stimulated and “busy” in every moment. It is truly valuing my wellbeing and intuition as a key source of my strength and worthy of my commitment. It is an acknowledgement that the quiet moments are my opportunity to consolidate the growth and learning’s that occur during the busy and noisy times.

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I love dancing. I love the connection of my whole being. I love the social connection and the amazing, beautiful and diverse community that I have found myself a part of through it. I love hearing the music. I love that my body is becoming stronger and more defined. I love the personal challenge and opportunity to express myself. Over recent months I have received some recurring feedback in my dancing. I have been told to “be present, enjoy the dance, let the guy lead and trust that your body knows what to do…. then you can focus on smiling and bringing your playful, light energy to the dance”. My feedback has been to be grounded in the present, to trust the process and remember my greater purpose. By trying to get each move just right, I have been suffocating my spirit and taking from both my partners and my own enjoyment. The way to bring out the best of the moment is to embrace who I am and use this strength in creating the dance.

 

And so I have applied this learning to my life. There are lessons in each moment and by existing anywhere other than the present, we may just miss what we are here for. Mary Anne Williamson quotes “if we miss the moment, we miss the clues. In the present when we allow ourselves to fully live there, we are restored, made wiser, made deeper and happier”. I, like many, have a tendency to want to either live in the past, the future or through other people’s expectations. I have recently found that I can remain focussed and grounded by viewing each moment as a snap shot of my personal bigger picture.

I have become clearer about my responses to some big life questions. What do I want for my life? How is this moment relevant to my life? How is what I am doing this very second contributing to who I am becoming as a person and the life I aspire to live? Am I making this moment matter? How? In asking these questions to myself I have found it easier to focus in each moment, to build greater structure and routines in my life and appreciate that each moment exists in my greater picture in some way.

 

I am happier in the here and now, knowing that I am improving each day and that this is enough. Because I am committed to myself expansion, I am creating abundance in my life. In grounding myself with focus and structure within that vision, and free of judgement, I can be present.

 

Thank you Michelle for your heart felt writing. I am eager to read more of your blog as it grows and unfolds! You can read more from Michelle here https://shygirlunleashed.wordpress.com/

 

 

Amanda

My wish for you.

Dear incredible soul,

My wish for you this year you divine, courageous being is to be kind to yourself, daringly listen to the quiet voice within, and act on behalf of yourself, your values, your truth, your alignment in even the most challenging of situations.

To give yourself the space to really know what your heart wants, what fills you with joy, smiles, laughter and ecstatic abandon. To do what needs to be done to follow those things, be focussed on making these things happen in your life, really happen. Not just on a to-do list.

My wish for you this year is to be bold enough to be vulnerable with the special people in your life. Share your imperfections, your humanity, and i wish to see your heart, your compassion for yourself grow. There are so many beautiful people around you, who are just as imperfectly perfect as your are. When you open to them they open to you. We are never alone in our experiences. We are all in this together. Remember that you are reflected in those around you.

Take a look in the mirror, and see who you are beyond the physical, see the deep pools of your eyes that go beyond any limitation. You are limitless. Smile for the gift of being alive, being able to be here in this physical form to explore and learn.

My wish for you is to enjoy moving your body in a way that nurtures you, find your way of being connected with your body and feeding it with nurturing soulful food and company.

And for all years to come, please, please, Love and be loved, share, give to others, random acts of kindness, ESPECIALLY for yourself. There is a purpose just for you. Even if your mind doesn’t know what that is just yet, it’s all part of this ride called life. I am so blessed to be sharing this part of the journey with you, special one.

Love,
Amanda
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Above is my image for reflecting on 2014. It is a great way to really integrate before moving into 2015. I just started with some cutout words and images and paint and as I created it so many memories from the year came back to me. A year is a long time, and tends to get very full. It is pretty encouraging when you go over it all and remember how far you have come. Remember it doesn’t matter how big or small the things seem, put on everything that feels significant to you. It doesn’t need to make sense to anyone else!
Amanda

The Creative Process

2014-08-12 21.45.01-1What is it about the creative process that is so incredibly helpful?

I know in my being that trusting the creative process is a sure way to move and shift my state, finding acceptance and curiosity.

I have worked with hundreds of people taking them through the creative process, often starting with resistance and judgement of what could be created, stopping them from even beginning.

It’s interesting to me how this critical voice and resistance plays a part in our ability to create. When we can use the energy of resistance, accept it and bring it along for the ride, then something new can emerge.

But how might this look?

Noticing

Well it begins with noticing what is present. You have a blank page or any other materials that you want to use to create in front of you, or just the idea in your head that you want to create. Maybe you haven’t even gotten to the point of sitting down with any art materials. If not, then you can just use a pen and paper to start with. Sit quietly and be present to your body.  Start with your breathe. Do a body scan of what you notice within you. If there is resistance, then stay with that. If there is anticipation, fear, excitement, tiredness, whatever it is, stay with that. It’s not about getting rid of it, but being with it. What do you notice about that sensation? Warm/cold/tight/loose/bright/dark/tangled/watery/floaty/solid/sounds/colours?

Representing

Represent this using whatever materials you have. It might even be putting your body into a position that represents that sensation. It is just about expanding on what you are sensing and giving it form. Spend some time in this creating phase without analysing. let yourself free fall into the creative process.

Reflecting

What do you notice about what you have created?

What colours? lines? forms? shapes? If you made sound of movement, what did you notice about these?

You could also explore the opposite of this, what would that be like?

Now, if it could speak what would it say? What does it want you to know? Often strong emotions point to values. What do you value? Is it staying safe? What does this part of you want to hear from you? I feel like there are many different selves, and they all sit at a round table. If one of them doesn’t feel loved/accepted/heard, then it acts out. If you can hear what that part of you wants, reassure it and bring it closer to you, then you remember that you are both on the same side. It means that that part doesn’t need to sabotage to be heard, and you can still make conscious choices about doing things even if they are scary, when they are in your highest good for your growth.

Post below your experience of the creative process.

What do you notice?
What is valuable about the creative process for you?

 

 

 

 

Amanda

The Power of Connection

Connection: My heart medicine

Part of the reason I love running workshops and offering the space for people to connect with their creativity, is that connection gives me, and others, meaning and purpose in a world that can be full of content overload and confusion, which can lead to feeling out of place and lost.

Connection offers perspective, understanding, empathy, feeling that you are not alone in the world, and being reminded of things we may have forgotten.

Positive psychology has created 5 categories for understanding and measuring happiness and fulfilment. While I feel like there are so many different ways of looking at happiness, and that my perspective is that happiness is one of many human feelings that we experience and not necessarily on the top of the emotions hierarchy, I do find some value in the PERMA model. You can read more about this model in the link below, and is a very powerful way of looking at what will increase your wellbeing.

*Source: http://positivepsychologymelbourne.com.au/PERMA-model

Engagement and relationships to me relate to connection with others, which in term helps me find meaning in my life, drives me to follow my dreams and accomplish what I want, which increases my positive emotions.

Creative Arts Therapist Networking Group

Today I came together with 10 other arts therapists to connect and share what we are doing and share ideas, resources and encouragement.

We each made a series of ‘tags’ with inspiration or reminders and gifted them to one another at the end of the session, so we each left with a reminder that we are all in this together, and are not alone in bringing our creative visions out to the world, that we share many challenges, ideas, dreams and also have varied paths, interests and ideas.

Tag swap

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Witnessing and being witnessed.

The group that I run for journaling offers strong connections too, which is partly why the groups are so fulfilling and meaningful. To see each person share part of their vulnerability, their soul, their unique expression in the world allows me to connect with so many parts of myself that relate to everything that is shared, and also allows me to see how varied our life experiences can be. It intrigues me how we all come to be together in one place, to share and learn form one another, and be brave enough to step outside our comfort zone, dare greatly and show parts of ourselves that no one may have seen before. Witnessing is a very powerful transformative process, and the simple practice of being present to another can move metaphorical mountains.

 

Questions for today:

What is connection for you?

Who or what do you feel most connected to?

How can you create more connection in your life? (action).

  • Write about these in your journal, create art/draw/paint
  • Comment below

 

 

Amanda

The 5 Keys to Increase Wellbeing

The 5 Keys to Increase Wellbeing

It’s very common to feel very internal in Winter, as it is a little darker, a little colder and it is easy to just want to stay in bed. I hand made a new journal today, which you can join me to do next Tuesday night! The first page on the journal I drew a hand and reminded myself of the 5 keys to increase my wellbeing. Things I KNOW work, and once I start, I remember how important it is!

Back to basics

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 1. Sleep

 Are you getting enough sleep? Is your sleep rhythm working for you? My friend Brigid calls it sleep hygiene, the actions/ routine you have around sleep is important. Do you wind down at a certain time to prepare for sleep? Is it something relaxing you do to prepare, like lighting a candle,  reading a book, a hot shower, some meditation, listening to music? Sleep is very important for wellbeing, and in the busy lives we have its easy to get distracted, and sometimes takes intention and discipline to make this rest and rejuvenation important to you. Your future self will thank you!

2. Movement

Have you moved today? A lovely stroll, some stretches, yoga, or a jog? It can be as simple as doing 5 minutes of stretching and breathing, or put on your favourite dance music and have a boogie. There are lots of classes you can go to if that helps with your motivation, dance, yoga, fitness classes, there is something for everyone, and it’s important to find what you enjoy and feels good for your body.

3. Nourishing food

Have you nourished your body today with nutrients and delicious food? When I am stressed or down, I know that my motivation to feed myself well is sometimes lost. It is amazing how much it can change how you feel in your body when you are getting the fuel you need, and some treats too!

4. Connect with your senses

Being present in your body can be accessed through your senses. What can you see? What colours and textures are around you? What is the ambience like where you are? What can you put up, or create to make your surroundings nurturing? I thrive when my environment is beautiful, even a few little touches can make a difference. What are your favourite smells, and can you bring those to life right now? What can you feel, do you have a fluffy blanket or do you love hot showers? I have a fluffy cover for my hot water bottle that is so lovely to touch, and my favourite fluffy soft jumper. What can you taste? Do you love the taste of fresh clean teeth after you have brushed them? Or your favourite hot drink? What sounds surround you right now? Notice how many sounds you can hear, from the furtherest sound in the distance, to the sound within your body, of your breathing that happens without you even having to think about it?

5. Create

Create something. Write, draw, imagine, dream. Rearrange your room, write a gratitude list, 3 things that you are grateful for. Play an instrument, sing along to your favourite song, give yourself a head massage, dream up new ideas, write a bucket list, do a painting, dance… the possibilities are endless. Our essence is creativity, we are naturally creative beings, everything you do is an expression of yourself, the way you speak, walk, dress, write, and think. Everything is creative when you let go of what the general notions of creativity are. How can you embrace your creativity and find your unique voice and style? When you go into the “flow” state of creating, your body is in its ideal state to heal and integrate. I have the 6 week course starting on Tuesday and Vision Boards for more dreaming on the 26th of July!

Amanda

Finding curiosity and wonder in the ordinary

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I decided to just take photos of some of the ordinary imagery that makes up my life. The simple things that give me joy, comfort and ease that I do not always notice, the things that make up so much of who I am in the world and represent the building blocks of where I launch my hopes and dreams. The view of my room, a card drawn from my favourite deck (Goddess Cards, Doreen Virtue), The sunset out of my window.We are made up of seemingly ordinary moments. The visual landscape we surround ourselves with not only reflects our internal world, but it impacts it. Not only does our external world impact us, our internal world often is shown around us, whether it be immaculately clean with beautiful surroundings, calm streams and silent trees, or mess and chaos, sounds, sirens and beeping horns.What is the seemingly ordinary that surround you in this moment? What if you were to see it through fresh eyes? Take out your camera, your smart phone or your fingers formed into a square, and inspect the everyday in your world, what does it say about where you are at right now?
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