Rooted and Still: A Tree Drawing Exercise to Calm the MindIn times of stress, it’s easy to feel scattered or ungrounded—like our thoughts are rushing ahead while our bodies are trying to catch up. Nature, and especially trees, can offer a quiet sense of steadiness. Drawing a tree isn’t just a creative activity—it can also help anchor our attention, slow down anxious thinking, and reconnect us with a feeling of calm. This gentle art exercise can be done at home in just 15–20 minutes with simple materials, and no drawing experience is necessary.
The Exercise: “Draw Your Tree”
What you need:
- A pencil or pen
- A sheet of paper
- Optional: colored pencils, markers, or watercolor
How to do it:
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Begin by taking three slow, deep breaths. Sit comfortably and notice how your body feels.
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Start at the bottom of the page by drawing the roots of a tree. These can be simple lines or shapes that branch downward—symbolizing your foundation.
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Next, draw the trunk. Let it rise slowly from the roots, strong and centered. You can add texture if you like—bark, knots, lines. Focus on the steadiness of this central shape.
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Begin adding branches, allowing them to stretch in different directions. Don’t worry about symmetry—just follow your hand and let the tree grow naturally.
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Add leaves, blossoms, or fruit if you wish, or keep it simple and bare. You can also include a sun, wind, or sky—whatever feels calming.
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As you draw, imagine each part of the tree representing something personal:
- Roots = what grounds you
- Trunk = your strength or resilience
- Branches = your hopes, thoughts, or experiences
7. If using color, add it gently and slowly. Focus on each section, one part at a time.
8. Once complete, take a few moments to look at your tree. Notice what it reflects back to you.
Why It Works: Grounding Through Drawing and Symbolism
This exercise uses visual grounding—a technique where you bring your attention to a stable, calming image. Drawing a tree encourages focus, repetition, and symbolic reflection, all of which activate the parasympathetic nervous system, helping the body shift into a state of rest.
Trees are especially powerful symbols in psychology and art therapy. They represent growth, life cycles, rootedness, and resilience. According to research in expressive arts therapy, using personal symbols in drawing increases emotional regulation and strengthens a sense of self-awareness (Malchiodi, 2015).
Focusing on nature imagery also activates the default mode network in the brain, which supports reflection, memory, and emotion processing. Simply visualizing natural scenes—like trees—has been shown to lower blood pressure and reduce mental fatigue.
Most importantly, drawing a tree gives your mind a shape to settle into—a place to “root” when your thoughts feel scattered. Each line you draw becomes a small act of mindfulness.
When the world feels shaky, drawing a tree can be a way to feel still again. You’re not just sketching—you’re growing something calm, one line at a time.
So there you are! Give it a go and let me know! If you're pleased with the outcome, feel free to reach out online and send me a copy, and if you're happy for me to share then let me know, as I'll be creating an online gallery down the line :)
This post is a collaborative effort between AI and myself in order to provide the most up to date information.
