A space to connect

We are living in a world of disconnection, touch deprivation, and isolation. We are also living fast-paced lives, running towards our goals, our children’s goals, or the goals of bosses, parents, or partners.


Pressure to perform, please, care, complete, grow, change, be better.

Too much pressure.

ART ON SUNDAYS is a space to slow down, connect with yourself, and perhaps connect with others. This is a space for inspiration, growth, and support.

ART ON SUNDAYS offers meditation, mindful practices, loving-kindness care, and creativity

ART ON SUNDAYS never seeks to make “good art.” Art is a language, fluid, messy, clean…whatever needs to be expressed. Here you will learn to express the voice of the mind, body, and soul (or whatever you call that soft, never-changing part of yourself) through creative practices

ART ON SUNDAYS does not focus on the individual but on the group and the process of creating and developing practices of self-care through a creative lens. ALL adults are welcome and ALL bodies, minds, and voices are safe and accepted in this space. I hope to meet you there.

Who what where and when

All adults over 18, group art therapy sessions, weekly zoom meetings at 11:00 am on Sundays.

Please click the link below to register for this group. Upon completion of the registration form and payment, you will receive confirmation and a Zoom link. I look forward to seeing you there!





A little help when your feeling stuck

The first step
Get a small container It can be glass, wood, metal, or anything you can decorate and fill
Step two
Decorate! You can use embroidery thread, or any thick thread (even yarn!) to wrap around a glass jar. At the bottom of the jar, you will need to glue a piece of felt, slightly larger than the base of the jar.

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Step three
Write down coping skills that will work for YOU!!Maybe you do burpees to relieve stress, or scribble. Perhaps you could step outside and take three deep breaths while you notice the environment around you. The important thing is that it works for you.

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Step four
Fill your jar with the coping skills. Place the jar somewhere accessible and grab it in a time of need!!

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Safe Space Terrarium


Creating a terrarium is a simple activity that can be done at home with a few basic materials

  1. A glass container (you can find one at Value Village, a thrift store, or even a large old jar will work)
  2. Potting soil
  3. Pebbles, small rocks, and smooth rocks for decorating
  4. Moss
  5. Succulents or small, hardy plants
  6. Sharpies or permanent marker to decorate your rocks

How to


  1. Layer pebbles at the bottom
  2. Add soil
  3. Create an area (a small hole) in the soil to place your succulent or other hardy plants
  4. Add a bit more soil if necessary to cover the roots of your plant
  5. Add moss and decorative rocks
Taping the edges before painting creates clean lines adding a professional touch to your creations. While we love the look of a clean line, the most important part about making art is the process. Have fun and lean into whatever joy arises while you paint!! Happy creating!!

From where does our fear of creativity arise? A blank canvas can stare back at us like our most vicious opponents. Let us stare back, with curiosity. Let go of the need to create beauty. Allow mistakes to be made. Allow your hands to be free as they were when they were young. A blank page is not a threat to a four-year-old, it is an opportunity. Give yourself permission to be young at heart, and to play. Through play, there is joy.

Exercise: Playful Drawing to Music

Materials: Paper, music, and a drawing tool

Put on music. Whatever music feels right for this moment. Place a drawing tool on the paper and allow your hand to flow with the rhythm of the music. Try not to plan, or think, but to feel. Feel the music guide your hand. Feel the paper under your skin. Feel the air around you. Notice the lines that flow from your pen. Feel the freedom of that flow. Let go of expectations or judgments. Allow yourself to sink into the process.

Grounding is a return to the present. Throughout the day, our minds can race, dragging us back to the past, or forecasting the unknown future. We can settle our minds by connecting to our bodies and embracing the space which surrounds us.

The fastest way to settle your mind is to connect with your body. To do that, I am going to invite you to take a pause. Inhale and exhale. Again, inhale and exhale. On your next inhale place one palm on top of the other and exhale. Begin to notice your hands, without judgment. Your hands are not old, or messy, or fat or thin. They are just hands. Notice the soft parts of your fingertips, feel the strength of the bones within. Notice the temperature of your hands and the air which surrounds them. As your mind settles with each breath, begin to notice your arms up to your shoulders and down your back. Notice any tension. Stretch or breath to remove and settle that tension. Continue to breathe as you move your awareness down your back, through your legs, and settle at your feet. Feel the ground below you. Holding you, supporting you. Take a final deep, cleansing breath and return to your day.

Breathing is something that is both autonomic and controllable. Our breath can help to stabilize our nervous system, either slowing down (anxiety, racing thoughts) or energizing (numbness, fatigue) our bodies.


To Energize
You are probably sitting down as you read this. Begin to notice your awareness. Are you focusing on these words? Is your mind wandering? Take a moment and shift that awareness towards your breath. As you breathe, lengthen and straighten your spine. Feel the length of your spine from the base of your head down to your tailbone. Notice your weight in the chair. Breath and elongate your spine, stretching your arms overhead. Inhale as you stretch and exhale as you lower your arms. Keep breathing and stretching, breathing into the stretch. Visualize the air invigorating your soul as you inhale and exhale all the stress, fatigue, weariness. Continue for a few breaths. Gently hug yourself and end with a moment of positive self-talk (“I’ve got this,” “I am okay.” ” I am awesome.”)
Take a pause and return to the moment. Stretch out any muscles that are asking for your attention.
Enjoy the rest of the day

Let’s Take a pause


You do it automatically. Your brain pulls in and expresses air without effort. But this breath is not wild. It works with our nervous system to protect and support our bodies throughout the day. We can also control it.

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It can be so easy to get lost in our day. Mind racing to the next thing, or we are stuck on the last thing (What was that look? Did I sound okay? What was I thinking?). Right now. Right here. This is your life. When we find ourselves in our heads, thoughts racing, anxiety and stress building, we can take an opportunity to ground and reconnect with the moment. Come back to our senses, our bodies, and settled minds so that we can exist in this moment in peace.

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You’ve been stuck in a chair for a large portion of your day. Or perhaps you feel drained and unmotivated. A little movement can go a long way. Step into your body for some gentle stretching or a little expression of suppressed stress being stored in your body.

Yoga with Adrienne


Creativity is inherent human behaviour. We create lists, meals, art, music, movements. We create outfits and hairstyles. Creativity is not limited to artistic creation. It is gardening, cooking, knitting, organizing, planning. We are creating constantly. What is your creative outlet? Do you like to arrange flowers, build bicycles, or create meals? Maybe you like taxidermy, or wrapping crystals? All outlets are valid. Take time to create because being creative makes people happier.

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