Mandala Meditation

Mandala is a Sanskrit word for a circular shape that represents wholeness. It is the organizational structure of life itself—a symbol of our relationship with the infinite.

Notice, for a moment, how mandalas can be found all around you. The cells in our bodies are mandalas, powered by an energy source in the nucleus. The sun above us, the snowflakes that fall to the ground, the perfect structure of a daisy or sunflower, are nature’s mandalas. People in Indigenous cultures recognized these sacred patterns and integrated them into their ceremonies. When we create a mandala, we are reflecting on its relevance in the structure of our own lives. "Each person’s life is like a mandala—a vast, limitless circle,” Tibetan Buddhist nun Pema Chödrön observes. “We stand in the center of our own circle, and everything we see, hear and think forms the mandala of our life."

This meditation technique focuses on the creation of a mandala through physical construction or coloring. Unlike other techniques, there is no emphasis on the breath or intention to still the mind—the soothing, repetitive activity does that on its own, and a meditative state emerges from conscious motion.

The mandala is an intrinsic illustration of our existence, and no single culture can stake claim to its origins. Native Americans made sand mandalas and medicine wheels, and the circular Aztec calendar was both a timekeeping device and a religious expression. The Celtic cross, rosary, and crown of thorns are all examples of mandalas in the Christian tradition. Mandalas are deeply ingrained in Hinduism and Buddhism. In Tibet, monks create spectacularly intricate sand mandalas to encourage healing and purification, then systematically destroy them to illustrate the impermanence of life. The symbol also plays prominently in modern psychotherapy. Carl Jung, who introduced the Eastern concept of mandalas to the West, believed that the mandala symbolized the process of inner growth toward wholeness. He analyzed his patients’ mandala drawings to diagnose emotional disorders and direct treatment.

Mandala meditation is meditation through art. It isn’t a sitting practice, so it appeals to active minds who can spend hours absorbed in coloring but hate the idea of breathing slowly with the eyes closed. Visual types love the emphasis on color and intricate designs.

Adding a visual element to meditation boosts its power, says Michal Beaucaire, author of The Art of Mandala Meditation. “We logically think and analyze using our brain’s left side, while the brain’s right side processes imagining, associations, and connections to feelings.” Activating the right hemisphere brings internal harmony, which makes us feel better, stronger, and more connected with ourselves. Clinical studies show that mandala meditation strengthens the immune system, lowers stress and pain, promotes sleep, and eases depression.

One of the first clinical studies to investigate Carl Jung’s claim that mandala creation encourages psychological health found that participants who drew inside a circle experienced greater benefits than those who drew inside a square. Recent studies delved deeper, measuring anxiety levels in various forms of art therapy. Researchers found that participants who worked with a mandala measured the lowest for anxiety indicators, a result that mirrors the effects of meditation. The practice was particularly effective for reducing symptom severity in cases of post-traumatic stress disorder. There’s science behind the recent adult coloring book craze, too—it reduces stress and sparks creativity. A 2006 study discovered that mindfulness art therapy for women with cancer significantly reduced physical and emotional distress during treatment, while participants of a similar study “overwhelmingly expressed comfort” during the activity.

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There is zero learning required if you opt to color pre-printed mandala designs. To create one of your own, you’ll find inspiration and knowledge on the sacred designs in Lori Bailey Cunningham’s book Mandala: Journey to the Center. You can also join a workshop to experience the transformative practice of creating a group mandala.

Charges are limited to the cost of supplies. Workshops and other group mandala projects vary in price.

The act of constructing or coloring your mandala calms and focuses the mind in the present moment, creating a state of receptivity that invites deeper truths to emerge. Choose your colors intuitively and tune in to the physical sensations of the pencil connecting with paper. After your work is completed, focus your attention on the energy of the mandala. Our step-by-step guided meditation is available on this page.

Anyone can practice mandala meditation. If dexterity issues present a challenge, the same effects can be felt by gazing on a mandala or tracing it with a finger.

The best-known teachers and authors in this field include:

Clare and Alan Goodwin
(www.abgoodwin.com/mandala)
Lori Bailey Cunningham
(www.mandalaproject.org/bailey)
Monique Mandali
(www.mandali.com)

Invest in a set of quality colored pencils and one of the dozens of excellent mandala coloring books available in bookstores or online.