How coloring mandalas can help reduce stress
The simple act of coloring an image directly influences the reduction of stress and anxiety. We discovered this practice through coloring mandalas, which is considered a form of meditation.
This form of therapy is increasingly popular among adults, but also among children. This relaxing exercise helps clear the mind, allowing you to focus solely on the present moment and the activity of creating in harmony. Recent studies show that the geometric aspect of mandalas is more beneficial for the mind than simply coloring them.
WHAT IS A MANDALA?
In Sanskrit, the word mandala simply refers to a circle. Circles are powerful symbols found in many cultures. We see them as halos of light, prayer circles, and other religious, artistic, or natural symbols.
The mandala is a sacred circle that has always been used to facilitate meditation among practitioners of Buddhism and Hinduism. Other religions, such as Christianity and Taoism, have adopted this spiritual practice.
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Mandalas can be painted or drawn. They can also be ephemeral creations, like sand mandalas, which are often dismantled after a ceremony. The main circle of the mandala is filled with a variety of geometric shapes and symbols. They very often adhere to a certain symmetry by following a color scheme.
The process of creating mandalas is just as important as the work itself. The idea is to visualize the different stages of creation in the same way we visualize the connection between body and mind, making mandalas ideal tools for guiding meditation.
MANDALAS, A THERAPEUTIC ART?
Mandalas, as a form of meditation, are considered healing tools today. A growing number of clinical studies suggest that meditation can reduce stress, combat depression, help manage pain, and lower blood pressure. Meditation may also strengthen our immune system by stimulating the production of melatonin, the hormone that slows cellular aging and promotes restful sleep.
Mandalas are not just objects to look at or use in meditation sessions. They are now used in coloring books, which can be beneficial for anyone. Coloring a mandala with colored pencils, markers, paint, or pastels combines the beneficial effects of meditation and art therapy into a simple activity that can be practiced anywhere, anytime.
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People who color mandalas often experience a profound sense of serenity, calm, and well-being. It's a simple tool that requires no specific experience but can be very rewarding. Mandalas stimulate not only concentration but also a person's creative side, an element that is too often neglected in our daily lives.
Mandalas are particularly useful for:
- Children: Coloring mandalas can help children better manage their emotions. Instead of verbalizing their feelings, many children express themselves through color and art. Psychologist Dr. Barbara Sourkes used these "color wheels" with very young children. She noted that this exercise can be done by children as young as 3 years old and that it allows them to express their feelings more naturally than with traditional colors.
- People who want to quit smoking: For the same reason some smokers knit when they quit, colorful mandalas keep your hands busy and help reduce stress. You can take your coloring book with you everywhere and take a few minutes to calmly complete it whenever you feel the urge to smoke.
- People with terminal illnesses: The University of California in collaboration with the Irvine Cancer Research Center have partnered to organize mandala workshops to promote the well-being of patients and strengthen the expression of their feelings through this practice.
However, mandalas aren't necessarily suitable for everyone. Coloring a mandala involves repeating certain gestures for extended periods. This isn't recommended for people with osteoarthritis in particular, but also for those with other repetitive strain injuries.
HOW TO COLOR A MANDALA?
All it takes is a few simple steps and some time to be alone:
- You will need colored pencils, markers, pastels, or paint.
- Use a Mandala coloring book to keep them all in one book that you can flip through over time.
- Find a quiet, comfortable place where you can color comfortably without distractions.
- Start coloring
When coloring, try not to overthink your color choices, and don't focus too much on perfect symmetry. Let your instincts guide you. After you start with the first color, the rest will follow naturally. Susan Ficher, author of many mandala coloring books, says the following:
"One color in a mandala invites another, like a guest politely asking if they can come to a dinner party."
A WORD FROM THE ZEN SHOP
The repeated process of coloring geometric shapes in a mandala can be beneficial for people of all ages. It gradually moves away from the idea that coloring is only for children.
Instead, use it as a constructive way to take time for yourself, to enjoy a quiet moment to calm your thoughts and reduce the stress and anxiety that plague you every day. The relief you can find there may surprise you.
Namaste.
