Knitting Meditation Projects
For self reflection and personal growth
Knitting is a craft often associated with relaxation and creativity, but it can also be a profound medium for self-reflection and personal growth. This page is dedicated to various knitting ideas and exercises specifically designed to encourage self-discovery and exploration of your values, goals, and personal development. These exercises can help deepen your connection with yourself and enhance your overall wellbeing.
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How to Knit Meditate
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Learn how to use knitting as a mindfulness practice to relax, focus, and create meaningful projects for yourself or others.
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Grab your yarn and some needles, and find a quiet, comfortable place to sit.
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Choose one of the repetitive knitting sequences below.
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Feel the texture of the ball of yarn in your hands. Run the yarn through your fingers. Notice how it feels, what it looks like, and how it makes you feel. As you do this, take deep breaths (in through your nose, out through your mouth). The texture and sight of beautiful yarn can lift your spirits and the breathing will create a state of relaxation.
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Begin your knitting stitch sequence.
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Look at your hands while you knit. Repeat the stitch sequence in your head as you knit. Notice the feeling of the yarn gliding through your fingers, the sound of your needles, and rhythm and repetitive movement created by your knitting.
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Do this for as long as you want and build it into your daily knitting routine.
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You can use these pattern sequences to knit squares that can be sewn together into a cozy blanket or create a beautifully crafted scarf. These handmade projects make thoughtful gifts for friends or heartfelt donations to charities, spreading warmth and kindness to others.
For beginners, note K stands for Knit and P stands for Purl.
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Knitting Sequences
Garter Stitch
Cast on as many stitches as you want.
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Knit stitch on all rows.
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Single Rib Stitch
Cast on even number of stitches.
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Row 1: *K1, P1*, repeat to end of row
Repeat Row 1 until desired length.
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Broken Rib Stitch
Cast on as many stitches as you want, even number
Row 1: Knit
Row 2: P1, K1 to end
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Repeat Rows 1 and 2 until desired length.
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Lace Stitch
Cast on as many stitches as you want, divisible by 4.
Row 1: Purl
Row 2: Knit
Row 3: Purl
Row 4: K1*, yo, dd, yo, K1
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Repeat Rows 1-4 until desired length.
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Stockinette Stitch
Cast on as many stitches as you want.
Row 1: Knit
Row 2: Purl
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Repeat Rows 1 and 2 until desired length.
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Double Rib Stitch
Cast on stitches. Total number must be divisible by 4.
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Row 1: *K2, P2*, repeat to end of row
Repeat Row 1 until desired length.
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Seed Stitch
Cast on an odd number of stitches.
Row 1: *K1, P1; repeat from * to last st, K1
Repeat Row 1 until desired length.
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Dotty Stitch
Cast on stitches. The number of stitches must be divisible by 4 + 3, e.g. even + 1, e.g. 51.
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Row 1: K1. *P1, K3* to last 2 stitches. P1, K1
Row 2: Purl
Row 3: K3. *P1, K3* to end
Row 4: Purl
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Repeat Rows 1-4.
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Fisherman's Rib Stitch
Cast on stitches. The number of stitches must be divisible by 2 + 7.
Row 1: Knit.
Rows 2: K3. *P1. K1below (K1b). Repeat from * to last 4 stitches. P1, K3.
Row 3: K3. *K1b, P1. Repeat from * to last 4 stitches. K1b. K3.
Repeat Rows 2 and 3.
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If you don't know how to K1b, watch this easy to follow Youtube tutorial from Yay For Yarn
Waffle Stitch
Cast on as many stitches as you want, divisible by 4.
Row 1: *K1, P2*, K1
Row 2: *P1, K2*, P1
Row 3: Knit
Row 4: Purl
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Repeat Rows 1-4 until desired length.
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Knitting Projects
The Values Scarf
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This exercise will help you visualise and appreciate your core values, creating a tangible reminder of what guides your life choices. All you need is yarn in multiple colours, knitting needles, and a journal. Let's get started!
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Identify values: Begin by listing your core values in a journal. Choose different colours of yarn to represent each value.
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Knit with Intention: For each value, knit a section of the scarf using the corresponding colour. As you knit, focus on why this value is important to you and how it manifests in your life.
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Reflection: Once the scarf is complete, reflect on the process. Write in your journal about any insights or realisations you had while knitting.
The Aspirations Blanket
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This exercise encourages you to explore and articulate your dreams and aspirations. You'll need yarn in a variety of colours, knitting needles, and a vision board.
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Goals and aspirations brainstorm: Spend some time thinking about your goals and aspirations. Use different colours of yarn to represent each goal.
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Pattern planning: Decide on a pattern or series of patterns that symbolise your goals. Each section of the blanket can represent a different goal.
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Mindful knitting: As you knit each section, meditate on your aspirations. Imagine the steps you need to take to achieve them and the emotions you associate with them.
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Completion and reflection: After finishing the blanket, reflect on the process and note your thoughts and goals on a vision board or in a journal.
The Gratitude Squares Blanket
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Cultivate a habit of gratitude with this exercise, which helps to build a habit of gratitude, fostering a positive mindset, and an appreciation for the good in your life.​ All you need is yarn and a set of knitting needles.
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Daily gratitude: Each day, reflect on something you are grateful for and knit a small square. Use different colours to represent different types of gratitude (e.g., personal, professional, relationships).
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Mindful reflection: While knitting each square, focus on the feeling of gratitude and how it enriches your life.
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Gratitude blanket: Over time, compile the squares into a gratitude blanket. Reflect on the completed blanket and the journey of creating it.
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Personal Growth Projects
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This exercise provides a structured way to focus on personal growth, with each project serving as a milestone in your journey of self-improvement. All you need is yarn in various textures and colours, knitting needles, and a journal.
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Set intentions: At the beginning of each month, set a personal growth intention or goal.
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Symbolic knitting: Choose a knitting project that symbolises this intention (e.g., a challenging pattern for resilience, a simple pattern for being kind to one's self or joy).
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Monthly reflection: At the end of each month, reflect on your progress and experiences. Write about your journey in your journal and how the knitting project related to your personal growth.
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Annual compilation: At the end of the year, compile all your projects into a collection. Reflect on your overall growth and the insights gained from each project over the year.
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