Mandalas are intricate circular designs that hold deep meaning in many cultures around the world. Coloring mandalas is an ancient spiritual practice that takes this sacred art form and turns it into a meditative exercise. Mandala coloring meditation combines the benefits of meditation and art therapy into one soothing activity.
In this relaxation technique, you take your time thoughtfully coloring in a mandala design of your choosing. As you focus on staying mindfully present and attending to each individual stroke, you may find yourself becoming more calm, centered, and at peace.
Mandala coloring meditation has grown in popularity in recent years as a simple yet powerful way to reduce anxiety, cope with stress, and improve overall wellbeing. In this comprehensive guide, we will explore what mandalas are, the benefits and effects of mandala coloring meditation, how to practice it yourself, and much more.
What is a mandala?
The word mandala comes from the classical Sanskrit language of ancient India and means “circle”. Mandalas are circular images that contain symbols, shapes and patterns meant to represent the cosmos. They are used as spiritual teaching tools in Hinduism and Buddhism to help aid in meditation.
In its most basic form, a mandala has a outer circular shape with geometric patterns laid out in concentric circles, triangles, squares and other shapes emanating from the center. These intricate designs draw the eye inwards towards the middle point. Mandalas can contain both figurative and abstract imagery. Common symbols include the lotus flower, vines, yantras, animals, deities and more.
History and meaning
Mandalas have an extensive history in Asian cultures as sacred symbols used for meditation, rituals, teaching and healing. The earliest mandalas can be traced back to around the 6th century CE in Indian religions.
In Buddhism, mandalas represent the pure lands of the Buddhas and bodhisattvas. The patterns and imagery reflect Buddhist cosmology and deep symbolic meaning. Monks create detailed mandalas out of colored sand grains painstakingly placed on a flat platform over days or weeks. Upon completion, the sand mandala is swept up and dispersed into a body of water to signify the ephemerality of life.
In Hinduism, mandalas carry spiritual meaning and are used as mediation aids, to establish sacred space and as a way achieve unity with the divine. Hindu mandalas contain murtis (sacred imagery) of gods from the Hindu pantheon, as well as symbolic designs representing concepts such as wisdom, patience, love and health.
Modern revival
While mandalas have been used in Eastern spiritual traditions for centuries, the art form experienced a modern resurgence starting in the 1960s counterculture and New Age movement. As interest in Eastern philosophy and mindfulness practices like yoga and meditation rose in the West, mandalas became a popular medium.
Psychologist Carl Jung was one of the early Western proponents of the healing potential of mandalas. Jung saw the universal circular form as archetypal, representing the human quest to become whole and integrated. He encouraged his patients to create free-form mandalas using art as a tool for self-discovery, access the unconscious and process emotions.
Today, mandala art continues to grow in mainstream popularity both as a spiritual practice and art therapy technique. You can now find all kinds of books, apps, online videos and more dedicated to mandala art for meditation, relaxation or simply creative expression.
Benefits of mandala coloring meditation
There are many excellent reasons to give mandala coloring meditation a try. Here are some of the top benefits of this calming activity:
1. Stress relief
Coloring mandalas can lower stress and anxiety levels by redirecting your focus away from your worries and onto the present moment. The repetitive motions and concentration required to color intricate designs are relaxing and absorbing, allowing your mind and body to calm down. One study found that mandala coloring was more effective at reducing anxiety than free-form coloring.
2. Focus and mindfulness
Coloring mandalas is a mindfulness meditation practice. The concentration required to color the detailed geometric patterns keeps you grounded in the here-and-now. Letting your thoughts drift away and bringing your awareness gently back to the act of coloring trains your mind to be more focused and present.
3. Creativity and self-expression
Accessing your creativity through art-making activities like coloring mandalas can be a very fulfilling outlet for self-expression. The process can help bring inner thoughts, emotions and ideas bubbling up to the surface. You may gain self-awareness and insight as you choose colors and imagery that appeal to you and reflect your current state of being.
4. Relaxation response
The relaxation response is your body’s natural state of deep rest induced by practices like meditation, yoga, and repetitive prayer. Coloring mandalas triggers the relaxation response by combining a cognitive focus with calming, repetitive motions. Activities that evoke the relaxation response have been shown to reduce hypertension, anxiety, depression, anger, and more.
5. Positive feelings
Because mandala coloring allows you to enter a relaxed, meditative state it can evoke many positive emotions. You may feel more joy, contentment, gratitude, centeredness and inner harmony. Studies show that completing a coloring activity leads to improvements in mood, reduction in depressive symptoms and increased feelings of wellbeing.
6. External focus
Mandalas provide a visual focal point to draw your attention externally rather than ruminating on internal thoughts. Focusing on coloring the beautiful complex design can get you out of your head and into the flow state. This engages the parts of the brain responsible for concentration while allowing the chatter of the mind to quiet down.
7. Accessible and portable
One of the great things about mandala coloring as a relaxing hobby is that it is so accessible and easy to fit into a busy life. All you need are some mandala designs, colored pencils and pens, and a few quiet minutes to focus. Coloring mandalas is a portable practice you can take anywhere. Print out designs to color during your commute or while waiting at appointments. It is an ideal break activity that requires minimal supplies.
How to practice mandala coloring meditation
Interested in trying this calming meditation technique? Coloring mandalas is simple to learn. Here are some tips for getting started:
1. Pick your mandala
You can find ready-made mandala designs to print for free online or in coloring books. Look for intricate patterns that resonate with you and appeal to your aesthetic tastes. While coloring books offer structure, you can also experiment with hand-drawing your own mandalas.
2. Gather supplies
All you need is the printed mandala, colored pencils, pens or markers in an array of hues, and a comfortable workspace. Some people enjoy using the bold colors of markers while others prefer the softer look of colored pencils. Gather any additional items that add to your enjoyment like music, candles or essential oils.
3. Set intention
Before beginning, take a few centering breaths. Set your intention for your coloring meditation practice. Do you want to relax, work through emotions, gain creative inspiration or spiritual insight? Hold that intention gently in mind.
4. Color mindfully
Start coloring your mandala working from the center outward. Focus fully on coloring – the sensations of your pencil moving across the page, the sound, choosing colors. When thoughts arise simply notice them and once again draw your attention back to the present moment.
5. Let go of judgment
There are no mistakes in mandala coloring. Some people find it helpful to avoid thinking about the end result. Allow the coloring to be a release rather than pursuing perfectionism. If you do make an error, just pause, take a breath, and continue.
6. Be playful and creative
Use coloring mandalas as an opportunity to play with color combinations, patterns, shapes and designs that are aesthetically pleasing to you. Experiment and see what emerges intuitively. Change color schemes and switch between materials.
7. Close with gratitude
When you feel done, close your practice by offering gratitude – for the relaxation, beauty, insight or whatever gifts your coloring meditation brought you. Take a photo of your finished mandala to look back on with joy.
Tips for getting the most out of mandala coloring meditation
To deepen your experience with this unique mindfulness practice, incorporate these tips:
– Schedule regular time to color mandalas. Many people find first thing in the morning or before bed are moments of natural stillness perfect for meditation.
– Color slowly with your full attention on the present rather than rushing to complete the mandala.
– Play calming instrumental music in the background to enhance relaxation.
– Display finished mandalas around your living space as uplifting art and reminders to pause and breathe.
– Turn off your phone notifications to eliminate distraction and create uninterrupted alone time.
– Combine with yoga, breathwork or gratitude journaling for an immersive meditative session.
– Invest in quality coloring supplies – soft lead pencils, varied markers, smooth paper – for an enhanced artistic experience.
– Capture the progress of your mandala coloring with photos or video.
– Consider repeating the same mandala over and over as your skills improve.
– Give mindful mandala coloring kits as gifts to share the joy with loved ones.
Choosing coloring supplies
You may want to invest in some quality art supplies to maximize the enjoyment and relaxation benefits of your mandala coloring practice. Here are the best options for coloring materials:
Colored pencils
Look for professional grade colored pencils with soft, dense leads. They will give you vibrant colors and smooth blending. Aim for a set with at least 48 colors so you have many hues to choose from. Some top brands are Prismacolor, Faber-Castell and Derwent.
Markers
Markers allow you to quickly fill in large areas with brilliant color. Liquid ink or alcohol-based markers tend to be most vivid. Opt for fine tip on one end and broad tip on the other. Avoid cheap low-quality markers that easily bleed through paper. Invest in artist quality sets from Copic, Prismacolor or Arteza.
Fine point pens
For adding fine details, compact tip black pens come in handy. Sakura Pigma Micron pens have archival quality ink that won’t bleed over time. You can also find colored fine liners for outlining areas.
Gel pens
Gel ink pens offer bold, opaque color perfect for mandalas. They come in every color and don’t bleed like cheaper ballpoint pens. Some of the smoothest, most vibrant brands are Sakura Gelly Roll, Uni-ball Signo and Pentel Gel.
Paper
Your paper choice matters for preventing bleeding, tooth and ability to layer colors. Opt for medium to heavy weight paper with a smooth tooth and thickness at least 110lb. Top options include Canson XL, Strathmore and Hammermill colored papers.
Mandala coloring tips and techniques
Once you have your coloring supplies on hand, use these techniques to create dazzling mandala art:
Maintain symmetry
Since mandalas have intrinsic symmetry, keep your coloring balanced on each side. Start by identifying the mandala’s axes and points of symmetry. Mirror your patterns and colors precisely across the design.
Build up colors slowly
Applying many light layers creates dimension and brilliance better than a single heavy layer. Slowly work from light to dark, blending and graduating hues from one shade into the next.
Use white space intentionally
Instead of trying to color every bit of empty space, thoughtfully use areas of untouched white paper to make colors pop. Negative space brings light and contrast to the composition.
Outline first
Consider lightly outlining areas of your mandala first with a dark pen or pencil. This helps contain colors within each section when you fill them in. Erase any visible outlines at the end for a clean look.
Make a color key
Matching the same color throughout large, complex mandalas can be challenging. Make life easier by numbering each section and recording your colors used to refer back to.
Use complementary colors
Choosing adjacent hues from the color wheel creates natural color harmony in your mandala. Warm colors opposite cool colors (red and green, orange and blue) beautifully complement one another.
Start from the center
Mandala designers recommend working your way outward from the middle for best results. Beginning at the center allows you to evenly build up dimension towards the edges.
Apply principles of art
Keep basic artistic elements and principles in mind like focal point, movement, contrast, variety and balance. This creates visual interest and pleasing compositions.
Choosing a mandala design
With the explosion in popularity of adult coloring books, you now have a vast array of mandala designs to choose from. Consider the following when selecting a mandala for your meditation practice:
Complexity level
Opt for moderately complex designs as overly simple mandalas lack visual interest and very intricate ones can induce stress. Find engaging but relaxing middle ground difficulty.
Styles and themes
Select mandalas whose artistic style, color palette and imagery resonate with your personal tastes. For example, nature, geometric, abstract, floral, Celtic, etc.
Meaningful symbols
Some people are drawn to traditional Buddhist and Hindu mandalas containing spiritual symbols that hold deeper meaning for them. Choose designs aligned with your beliefs.
Size
Portable small mandalas are convenient for coloring on the go. However, larger designs allow you to fully immerse in the artistic process at home. Mix up sizes for different settings.
Frame upon completion
If you want to proudly display your finished mandala, select designs that will fit standard frame sizes like 5”x7” or 8”x10”. Check ahead so it is ready to hang when complete.
Where to find mandalas for coloring
You have ample options for sourcing mesmerizing mandalas to color for meditation. Some top places to find ready-made designs include:
Books
Flip through the many adult coloring books entirely dedicated to mandala designs. These provide structured coloring projects in a compact format. Johanna Basford’s bestselling books feature gorgeously detailed mandalas.
Online images
Do a Google Image search for “mandala coloring pages” to discover an endless variety of mandala designs to print out for free. You can find simple to ornate styles.
DIY drawings
Get creative by drawing your own mandalas. Use a ruler or circle templates to draft geometric patterns radiating out from a central point. Add in elements with personal symbolic significance.
Apps and websites
Apps like Pigment offer customizable mandala templates and soothing background music perfect for digital coloring. Some sites have libraries of mandalas to print like PrintMandala and Coloring-Book.info.
Craft stores
The coloring book section of arts and crafts stores will have compilations of mandalas ready to be brought to life with color. You may also find mandala coloring starter kits.
Making mandala coloring a consistent practice
To experience the powerful benefits of mandala coloring over time, aim to make it a regular meditative ritual. Here are suggestions for building consistency:
Schedule it
Mark out time slots on your calendar dedicated to mandala coloring practice, just as you would exercise or other hobbies. Scheduling the time makes it more likely to actually happen.
Set reminders
Use phone alerts, calendar invitations or apps to remind and prompt you about your planned coloring sessions. Smartwatches can provide handy notifications.
Make it a habit
Link coloring mandalas to an existing daily habit like your morning coffee so it more naturally fits into your routine. Repeat it daily to build habitual behavior.
Keep supplies accessible
Having your coloring books, printed mandalas, pens and pencils readily available eliminates excuses and preparation time. Keep them in easy grab-and-go bags.
Pre-select designs
Spend time upfront selecting and printing mandalas you are excited to color so you can dive right in when you sit down. Stockpile pages.
Pair with other wellness practices
Double up on stress relief and mindfulness by coloring your mandala after techniques like yoga, breathwork and meditation. Make it part of your self-care ritual.
Engage your senses
Enhance your mandala coloring sessions by lighting candles, diffusing essential oils, listening to music or sipping tea. Immerse your senses.
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