Emotional Reflection: A Visual Form of Mindfulness

Summary
Title:Emotional Reflection: A Visual Form of Mindfulness
This toolkit guides participants in exploring five emotions (Joy, Disgust, Embarrassment, Sadness, Envy) through visual reflection inspired by mindfulness practices. Drawing from the James-Lange Theory, which posits that emotions arise from physiological responses (James 1884), this activity emphasizes creative expression as a pathway to emotional awareness. By fostering meditative and reflective practices, the toolkit encourages participants to slow thoughts, reduce stress, and engage in meaningful creative exploration.
Introduction
Video: Emotional Reflection Toolkit: A Guide to Mindful Creativity
Cannon, Walter B. “The James-Lange Theory of Emotions: A Critical Examination and an Alternative Theory.” The American Journal of Psychology 100, no. 3/4 (1987): 567–86. https://doi.org/10.2307/1422695.
Overall Focus and Aims
I encourage participants to focus on the process rather than perfection. This activity is designed to foster:
1. Creative Practice: Using spontaneous drawing to translate emotions into visual forms.
2. Meditative Practice: Slowing thoughts and engaging with the present moment through mindful creation.
3. Reflective Practice: Observing and understanding the connection between emotions and visual representation
Key Context
Why Watch This Video?
This 1:54 YouTube video by Liton Chand provides a quick and clear explanation of the James-Lange Theory. With multilingual subtitles, it’s a great resource for understanding the theory’s relevance to the toolkit.https://youtu.be/EDArnLw5eCQ?si=o5xWubM-lW1VM98d
The James-Lange Theory of Emotion, developed by psychologist William James and physician Carl Lange in the late 19th century, proposes that emotions arise from interpretations of physiological responses. For example, a racing heartbeat is perceived first, and this sensation is then interpreted as fear or excitement (James 1884, 190; Lange 1885).
Walter B. Cannon later critiqued this model, arguing that physiological changes alone cannot explain the complexity of emotions and emphasizing the role of the central nervous system (Cannon 1987, 572). Despite these critiques, the James-Lange Theory remains influential for exploring the connection between body and emotion.
This theory is particularly relevant for this exercise, as it encourages participants to reflect on how emotions are tied to bodily experiences, making it a powerful framework for fostering mindfulness and creative expression.
Cross-Cultural Integration
Nicknames(created by the author of OER) for the emotions (Lele, Yanyan, Gaga, Sangsang, Dudu) are based on their Chinese pronunciations. This approach acknowledges the significance of cultural diversity and language in shaping emotional expression.
Artist and Artwork Examples
1. Yayoi Kusama’s Infinity Mirrors: Encourages introspection and emotional immersion through repetitive patterns, akin to reflective drawing practices.

Yayoi Kusama, Infinity Mirrored Room – Filled with the Brilliance of Life 2011/2017 Tate Presented by the artist, Ota Fine Arts and Victoria Miro 2015, accessioned 2019 © YAYOI KUSAMA
2. Miranda July’s Interactive Art: Explores vulnerability and human connection, aligning with the toolkit’s emphasis on personal expression (Czudaj 2016).
Cannon, Walter B. “The James-Lange Theory of Emotions: A Critical Examination and an Alternative Theory.” The American Journal of Psychology 100, no. 3/4 (1987): 567–86. https://doi.org/10.2307/1422695.
James, William. “What Is an Emotion?” 1884. In Readings in the History of Psychology, edited by W. Dennis, 290–303. New York: Appleton-Century-Crofts, 1948. https://doi.org/10.1037/11304-033.
Beckmann, Joscha, Theo Berger, and Robert Czudaj. “Oil Price and FX-Rates Dependency.” Quantitative Finance 16, no. 3 (2016): 477–88. https://doi.org/10.1080/14697688.2015.1041557.
Lange, Carl G. “The Mechanism of the Emotions.” In The Classical Psychologists, 672–84. New York: Scribner’s, 1885.
Key Notes for Participants (30s)
1. Encourage Abstract Expression: Abstract, non-literal drawings allow for more flexibility in capturing the depth and uniqueness of emotions.
2. Release Judgments: Remind participants that the goal isn’t to create “perfect” art but to access and explore their feelings visually.
3. Value the Process Over the Outcome: According to expressive art therapy techniques, focusing on creative flow rather than the final product enhances emotional exploration (Malchiodi 2007, 57-59).
Malchiodi, Cathy A. The Art Therapy Sourcebook. New York: McGraw-Hill, 2007.
In order not to interfere with the user’s creation, I will leave my own journey of reflection to the end
OER Structure
Step 1: Flexible Emotional Selection (5 mins)
Objective: Give participants the freedom to choose emotions they connect with most, making the process more personal and engaging.
Process:
Briefly describe each emotion and connect it with a simple prompt for reflection:
• Joy (Lele): Think of a moment of happiness and let that feeling fill your mind.
• Disgust (Yanyan): Recall a moment of aversion or discomfort.
• Embarrassment (Gaga): Recall a moment when you felt self-conscious.
• Sadness (Sangsang): Reflect on a time that brought a sense of longing or loss.
• Envy (Dudu): Think of a moment when you felt a desire for something you didn’t have.
The nicknames (Lele, Yanyan, Gaga, Sangsang, Dudu) were created by the author based on the Chinese pronunciation of the corresponding emotions:
Joy (快乐 – Lele)
Disgust (厌恶 – Yanyan)
Embarrassment (尴尬 – Gaga)
Sadness (伤伤 – Sangsang)
Envy (嫉妒 – Dudu)
These nicknames add a personal and cultural touch to the activity.
Rationale: This guided reflection primes participants to connect with a core emotion and activates their emotional memory, making each drawing more personally meaningful. This aligns with the James-Lange Theory’s emphasis on emotional responses as interpretations of physical experiences (James 1884, 193-196).
James, William. “What Is an Emotion?” 1884. In Readings in the History of Psychology, edited by W. Dennis, 290–303. New York: Appleton-Century-Crofts, 1948. https://doi.org/10.1037/11304-033.
Step 2:Draw (10-16mins)Produce a drawing for each memory, spend two minutes on each one.
I would recommend that you time yourself.
Objective: Translate each selected emotion into a line drawing, capturing the spontaneous flow of feelings.
If choosing just one, encourage them to focus on its variations (e.g., joy from success vs. joy from connection).
Instructions for Each Emotion:
- Choose Medium: Use paper and pencil, colored markers, or a drawing app like Procreate or Notes for flexibility.
- Start Drawing
- Lines and Shapes: Without lifting the pen, use lines, shapes, or textures that reflect each feeling.
- Textures and Pressure: Adjust the thickness, saturation, or color of lines to convey intensity. For example, thick or dark lines can indicate strong feelings, while lighter strokes may suggest gentleness or subtlety.
- Avoid Overthinking: Let the emotion guide your hand, drawing instinctively without stopping.
Example Tips for Each Emotion(It is not recommended to follow instructions):
• Joy: Circular or spiral lines, bright colors, flowing movements.
• Disgust: Sharp, angular lines, crosshatching, dark colors.
• Embarrassment: Wavy, uncertain lines, softer shades.
• Sadness: Long, downward strokes or faint lines, blue or cool colors.
• Envy: Jagged, competitive shapes, dark greens or intense colors.
Step 3: Reflection on Each Piece (8 mins)
Objective: Review each piece and reflect on how different visual elements relate to specific aspects of the chosen emotions.
• Reflective Questions:
- What shapes or lines stand out to you in this piece?
- Does the drawing bring back any additional sensations or memories that you didn’t notice initially?
- How do the textures, thickness, and rhythm of the lines connect to your physical experience of this emotion?
Write Key Insights: For each emotion, jot down one or two keywords that capture your interpretation or insight. For example: “disgust – jagged, sharp” or “joy – open, circular.”
Demonstrate your own example and keywords to normalize and validate all forms of expression.
Please place your works in this area Zephyr‘ open toolkit, you can leave your name (anonymous) if you don’t mind, and you are welcome to write down any comments you would like to express.
Example for me:

Joy created by the author of this OER
Joy: “expansive, swirling.”

Disgust created by the author of this OER
Disgust: “clashing, heavy.”

Embarrassment created by the author of this OER
Embarrassment: “small, enclosed.”

Sadness created by the author of this OER
Sadness: “flowing downward, Staccaccio lines.”

Envy created by the author of this OER
Envy: “intense, jagged.”
This is a video of me recording the process of painting “envy”
Critical Reflection on Cross-Cultural Accessibility
This toolkit integrates cross-cultural elements (e.g., Chinese nicknames) to emphasize global emotional frameworks. By providing multilingual video resources, such as the Liton Chand YouTube video, the toolkit ensures accessibility for diverse participants. Additionally, referencing mindfulness apps like Headspace broadens inclusivity by offering accessible meditative guidance.
Reference list
1. Beckmann, Joscha, Theo Berger, and Robert Czudaj. “Oil Price and FX-Rates Dependency.” Quantitative Finance 16, no. 3 (2016): 477–88. https://doi.org/10.1080/14697688.2015.1041557.
2. Cannon, Walter B. “The James-Lange Theory of Emotions: A Critical Examination and an Alternative Theory.” The American Journal of Psychology 100, no. 3/4 (1987): 567–86. https://doi.org/10.2307/1422695.
3. Chand, Liton. “James Lange Theories of Emotion Full HD.” YouTube video, 1:54. Posted April 17, 2020. Accessed November 27, 2024. https://www.youtube.com/watch?v=EDArnLw5eCQ.
4. Flett, Jayde A. M., Megan M. Hayne, Caroline Riordan, and Yanping Thompson. “Mobile Mindfulness Meditation: A Randomised Controlled Trial of the Effect of Two Popular Apps on Mental Health.” Mindfulness 10 (2019): 863–76. https://doi.org/10.1007/s12671-018-1050-9.
5. James, William. “What Is an Emotion?” 1884. In Readings in the History of Psychology, edited by W. Dennis, 290–303. New York: Appleton-Century-Crofts, 1948. https://doi.org/10.1037/11304-033.
6. July, Miranda. Miranda July. Accessed November 30, 2024. https://mirandajuly.com.
7. Lange, Carl G. “The Mechanism of the Emotions.” In The Classical Psychologists, 672–84. New York: Scribner’s, 1885.
8. Malchiodi, Cathy A. The Art Therapy Sourcebook. New York: McGraw-Hill, 2007.
9. Tang, Yi-Yuan. “Mechanism of Integrative Body-Mind Training.” Neuroscience Bulletin 27, no. 6 (2011): 383–88. https://doi.org/10.1007/s12264-011-1054-5.
10. Tate. “Yayoi Kusama: Infinity Mirror Rooms.” Accessed November 30, 2024. https://www.tate.org.uk/whats-on/tate-modern/yayoi-kusama-infinity-mirror-rooms.
11. WikiArt. “No. 2, No. 7, and No. 2, Mark Rothko, 1951.” Accessed November 30, 2024. https://www.wikiart.org/en/mark-rothko/no-2-no-7-and-no-2-1951.
12. Zeidan, Fadel, Susan K. Johnson, Bruce J. Diamond, Zhanna David, and Paula Goolkasian. “Mindfulness Meditation Improves Cognition: Evidence of Brief Mental Training.” Consciousness and Cognition 19, no. 2 (2010): 597–605. https://doi.org/10.1016/j.concog.2010.03.014.
Emotion Reflection Art: A Journey Through Five Emotions © 2024 by zephyr is licensed under CC BY-SA 4.0. To view a copy of this license, visit https://creativecommons.org/licenses/by-sa/4.0/
(Wikiart)
(Miranda July)
(nfinity Mirrored Room – Filled with the Brilliance of Life is one of Kusama’s largest installations to date and was made for her 2012 retrospective at Tate Modern. It is shown alongside Chandelier of Grief, a room which creates the illusion of a boundless universe of rotating crystal chandeliers.)
(Emotion Reflection Art: A Journey Through Five Emotions © 2024 by zephyr is licensed under CC BY-SA 4.0. To view a copy of this license, visit https://creativecommons.org/licenses/by-sa/4.0/)
(Emotion Reflection Art: A Journey Through Five Emotions © 2024 by zephyr is licensed under CC BY-SA 4.0. To view a copy of this license, visit https://creativecommons.org/licenses/by-sa/4.0/)
(Emotion Reflection Art: A Journey Through Five Emotions © 2024 by zephyr is licensed under CC BY-SA 4.0. To view a copy of this license, visit https://creativecommons.org/licenses/by-sa/4.0/)