How to use coloring mandala as a meditation technique

The simple act of coloring a picture is very helpful for relieving stress and anxiety. A popular method is to color the mandala and use it as a form of meditation.

This art therapy is very popular among adults and children because it is a relaxing exercise that keeps you away from other things. Research has shown that geometric circles called mandalas are particularly beneficial than other types of pictures.

What is a mandala?

In Sanskrit, the word mandala means “circle”. The circle is a powerful symbol that can be found in every culture. We see them in auras, prayer wheels and other religious symbols, as well as in architecture and nature.

The mandala is a sacred circle that has long been used to promote Hindu and Buddhist meditation in Hinduism and Tibetan religion. Many other religions, including Christianity and Taoism, also incorporate mandalas into their spiritual practice.

The mandala may be an actual drawing or painting. They may also be temporary creations, such as sand mandalas, which are usually grandly dismantled after completion. The main circle of the mandala is filled with various geometric shapes and symbols. These are usually repeated in a symmetrical pattern using bold color schemes.

The process of creating a mandala is as important as watching the finished work. The purpose of these two stages is to focus the body and mind, which is why they are ideal tools for meditation.

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Mandala as art therapy

The mandala can also be used as a healing tool for meditation. Meditation itself has been shown to reduce stress, fight depression, relieve pain and lower blood pressure.

It also strengthens the immune system and stimulates the release of melatonin, a hormone believed to slow cell aging and promote sleep. Although it is not clear what effect visual mandalas may have, people may find them a useful tool for their meditation practice.

The mandala is more than just a thing to watch or meditate. Now there is a mandala picture book that anyone can use. Use pencil crayons, crayons, paint or pastels to color the mandala, combining the benefits of meditation and art therapy into a simple exercise that can be performed anytime, anywhere.

People who color mandalas usually experience a profound sense of peace and happiness.

This is a simple tool that does not require any professional knowledge, but it can be very soothing and nourishing. Mandalas not only focus your attention, but also allow you to express creative aspects that you overlook in your daily life.

They are particularly suitable for:

  • Children: Coloring mandalas can help children deal with emotions and cope with diseases. Many children do not express their feelings in words, but express themselves through colors and art. Psychologist Dr. Barbara Sourkes has applied these “color perception wheels” to children with cancer and their siblings. She pointed out that it can be used for children as young as 3 years old, and it is an exercise, they don’t have to be afraid to express their feelings like a typical children’s drawing.
  • People with terminal illnesses: The University of California Irvine Cancer Center and the University of Pennsylvania Cancer Center are just two cancer centers that provide mandala seminars for cancer survivors.
  • People who want to quit smoking: The same reason that many smokers start knitting after quitting, mandala coloring can keep your hands busy and help relieve stress. You can carry the mandala book with you so that whenever you want to smoke, you can pick it up for a few minutes at a time.

However, mandalas are not for everyone. Coloring a mandala involves repetitive movements and grasping. This can exacerbate the pain of rheumatoid arthritis and finger osteoarthritis. It can cause pain in patients with carpal tunnel syndrome, lateral epicondylitis (tennis elbow), and other forms of repetitive strain injury.

How to color the mandala

There is not much coloring of mandalas for meditation purposes. It only requires a few simple steps and some time for you to be alone.

  1. You will need various colors of crayons, pencil crayons, chalk, pastels, paints or markers.
  2. Print the mandala or use the mandala coloring book.
  3. Find a quiet and comfortable place where you can work comfortably without interference.
  4. Start to color.

When coloring, try not to think too much about your choice of color, and don’t worry about color matching. Let your intuition guide you. After you start using the first color, the rest will follow naturally. Susan F. Fincher, the author of many mandala picture books, said: “One color on the mandala invites another color, just like a guest asking to bring his friend to your party.”

Find the mandala to color

There are many resources for you to find mandalas to color and incorporate into your meditation practice. Sites such as allow you to print mandalas from your computer. You can also find mandala picture books, such as Fincher’s book from Shambhala Publications.

Another option is to draw your own mandala. By using basic drawing tools such as compass and protractor, you can also create your own geometric patterns to color. They are very simple, there is no right or wrong way to draw them, just start creating the shape in a big circle.

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The repetitive process of coloring the geometric shapes inside the mandala is beneficial to people of all ages. Try to avoid the idea that coloring is only suitable for children. Instead, use it as a constructive way to find some quiet time to relieve any stress and anxious thoughts you may feel. The relief you find may surprise you.