Mandalas with Meaning

Last Updated on January 12, 2023 by Tracey McGrath

Mandalas with meaning are circles drawn as a meditative art practice.  The meaning can come from the practice itself or from the drawing you create.  This article will provide information on the benefits of meditative art practices.  Mandalas with meaning are an easy way to create a daily creative habit.  And we’ll also go over step-by-step instructions on how to create your own!  

What are Mandalas?

Mandala is the Sanskrit word meaning “circle”.  Mandalas with meaning are sacred circles drawn with intention and purpose.  Mandalas have been used for centuries as a form of meditative art. They can often be admired in churches and temples as well.¹

Mandalas can be used as a point of focus during meditation.  You simply gaze at your mandala during meditation. Typically mandalas start with a central point with repeating patterns around this point.  But as with any form of art they are lots of variations. And with any mindfulness practice whatever works for you is the best practice!     

What are Mindful Art Practices?

Mindful art is a fun and relaxing way to reduce stress. Some may find mindful art practices a way to connect with your inner voice or inner child.  It is also great practice to spark your creativity.  I like using mindful art as a form of mindfulness and meditation. 

It is an intentional time set aside for you to create mindfully and without judgment.  You do not need any artistic ability to do these exercises!  Mindful art practices, like meditation, help to cultivate a nonjudgmental environment.  You learn to simply notice your thoughts and the creative process. If you’d like to start your meditation practice grab my FREE guided meditation download!

As you practice any form of meditation or mindfulness you become more aware of your thoughts.  You may begin to connect more with your intuition and your creative spirit.  Check out my article What is Mindful Art? for more info! And grab a FREE downloadable guide to 3 mindful art activities that you can do in less than 20 minutes!

Can Creativity Reduce Stress?

A creative practice like mandalas with meanings can help to reduce stress.  A Harvard study shows that participants who feel “engaged in their work [are] more likely to be productive.”  With focused work projects, like mindful art, you’re less likely to get distracted by stressful thoughts.     

The study also found that by creating positive feelings people feel less stressed.  And creativity comes more easily and frequently when you’re feeling good.  Makes sense, right?  It’s like other practices such as exercise…when you start exercising you’re more likely to want to exercise more.  It’s creating the habit that then fuels the practice.    

And with a creative habit, you are more likely to feel positive. This then increases your productivity and creativity.  A creative habit leads to less stress which lets you be more creative which then creates less stress.   A full-circle practice! When you feel less stressed, you are more likely to be creative.  And by creating a creative habit, you are more likely to be productive. 

Dr. Michael Roizen of the Cleveland Clinic states when you are focusing on a creative project you are “consumed by that [project] at the time”.   Any art or meditative practice, asks you to focus on the task at hand.  This focus gives your mind the opportunity to let go of other stressful thoughts.  In other words, any focused exercise allows you a mental break.²         

How to Create a Creative Habit

The best way to create any habit is to start small.  This applies to creative habits as well.  In the book, “Tiny Habits,” the author BJ Fogg talks about first figuring out your aspiration.  What is it that you want to achieve by creating this habit?  Less stress?  Better sleep?  More productivity? 

Then get specific.  What specifically do you mean by “less stress” or “more productivity”? To have 15 minutes a day to yourself to create and reflect?    Or does more productivity mean writing a page a week or for 15 minutes a day? Fogg provides a wonderful model for behavior change that is easy to follow and put into practice.  I highly recommend his book, “Tiny Habits.” And check out my article on How to Create Healthier Habits for some simple steps to get started!    

But most importantly, start and stay tiny.  You only have to achieve a small habit daily to be successful.  And celebrate yourself when you do!  

For your creativity habit, you may choose to draw one mandala with meaning every morning.  The beauty of mandalas is that they’re easy to create, use minimal materials and only take about 5 minutes!  

Or a subscription art box like Master Peace Box is also a wonderful way to create a mindful art practice.  You can subscribe to the monthly art box to create a regular practice!  This helps to build creativity and mindfulness.  And will a recurring subscription you know you’ll have everything you need plus new project ideas every month! 

Coloring Mandalas Is a Stress Reliever

A study in the Journal of the American Art Therapy Association shows that just by coloring pre-drawn mandalas you can reduce stress.³ The act of coloring anything, in fact, helps you to focus. And when you’re focusing on a project you’re less likely to be thinking about a stressful situation. Coloring is also a low risk in terms of firing up your inner critic voice.⁴ I recommend coloring mandalas or even a child’s coloring book as a great stress-relieving activity.

How to Create your Mandalas with Meaning

First, set aside a quiet space for yourself for 5 to 10 minutes.  You’ll only need paper and pencils or a pen to create your mandala.

There are several different techniques for creating mandalas.  You can use a compass to create symmetrical drawings.  Check out this video for a great demo. I like this style for its ease and simplicity. And it creates a beautiful and easy mandala that is fun to color.

Or you can freehand mandalas with repeating shapes.  Check out this video for an amazing demo! I find this style very meditative.

Mandalas (and spirograph?)

Or you can simply scribble or doodle anything inside of your circle.  Here we’ll focus on the doodling style of creating mandalas with meaning.

First, trace a circle on your paper or in your journal.  You could use a candle or jar to trace.  Then inhale deeply through your nose, and release.  Feel your shoulders relax, and let your jaw release. Notice any other areas where you can release tension.  

Now, simply draw.  You could make a scribble of lines inside your circle.  Then examine the scribble to see what else you could create from it.  Do you see the outline of a fish?  Or a flower?  You could also draw repeating lines or create an animal shape that comes to mind.  

This isn’t about getting it “right”.  This also isn’t for anyone but you.  Think of your mindful art practices as your middle school diary, FOR YOUR EYES ONLY.  

Next, look at your drawing after you feel like it is complete.  What thoughts or words immediately come to mind?  Do you see a bird in flight?  Does that bring freedom or exploration to mind?  Whatever comes to mind write it beneath your mandala. 

Feel free to add color with colored pencils or watercolor! I love art supplies from Blick Art but use whatever you have available. Or leave it as is. Whatever helps you to feel creative and relaxed. By keeping the practice simple and feeling easy you increase your likelihood of making it your creative habit!  

I love doing this practice daily in the morning.  It’s a great way to begin the day thoughtfully and creatively.  You could even choose to journal afterward about your drawing and what emotions or thoughts came up for you. If you want to learn more about creating a journaling practice, check out my article Journaling: How to Start Your Practice. I hope you enjoy the mandalas with meaning mindful art practice as much as I do!  

If you’d like to book a Mindful Art session with me, please book a session here!

References:

1. https://study.com/academy/lesson/mandalas-history-examples.html
2. https://reset.me/study/study-creativity-can-reduce-stress-and-become-a-habit/
3. https://files.eric.ed.gov/fulltext/EJ688443.pdf
4. https://health.clevelandclinic.org/3-reasons-adult-coloring-can-actually-relax-brain/

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