Mandalas and Mindfulness: Part 1
Mindfulness and Mandalas
Mandalas have historically been used as an object to focus one’s attention for example, while meditating. The use of mandala facilitates mindfulness, and the process of focusing on one thing because of its symmetrical shape, so we can direct our attention to the center of the mandala.
What is a Mandala?
Mandalas are circular, symmetrical and geometrical patterns. The word “mandala” is Sanskrit for “circle,”. The mandala is a symbolic representation of the universe with an outer and inner representation of the world. In Buddhism, mandalas are seen as a circle which is magical and has no origin and no end, just like the universe. In essence, mandalas represent the connection between our inner worlds and outer reality. Psychologist Carl Jung’s brought knowledge of the mandala into Western culture. Jung believed that mandalas are a representation of a persons collective unconscious.
In both Eastern and Western philosophies mandalas are a representation of wholeness and a dynamic vehicle of healing and transformation. Drawing, coloring and meditating on mandalas can all help to reduce stress and anxiety. Mandalas are great tools for meditation and increasing self-awareness.
Coloring Mandalas
Research has been done on the effects of coloring a pre-drawn mandala as a stress reduction technique, in enhancing mood, and for the effects of trauma. In one such study, mandalas were found to be effective as an adjunctive form of therapy for clients who were suffering from PTSD. Coloring a mandala can be used as a self-care technique or self-care routine. What better way than to take a break, unwind and let your inner child come out, color and and give your mental health the nurturance it needs!
Meditating with Mandalas
In Tibetan Buddhism the purpose of mandalas is to help transform ordinary minds into enlightened minds and souls full of wisdom, and provide assistance in healing. The Buddhist scriptures mention that the mandalas constructed from sand are transmitters of positive energy to the people and their environment. The idea of monks spending days creating intricate mandalas with sand, then sweeping them into a pile can be so hard for us to comprehend. The monks let go of attachment to outcome, and visualize all of the positive energy they put into the mandala going into the places where they leave the sand. The video below is an example of this process.
Mandalas help establish a sacred space and can act as an aid to meditation and trance induction. Because of its symmetrical shape, our attention is immediately directed to the center. The design of the mandala absorbs the mind in such a way that chattering thoughts may cease. A mandala can have an almost hypnotic effect. By letting the creative (right side) hemisphere of our mind run a little more freely we give our analytical mind the chance to rest.
How to meditate with a Mandala:
Choose a Mandala that appeals to you or its meaning resonates with you.
Set an intention before focusing on it.
Once you have set your intention, begin to focus on the mandala.
Let your eyes take in details of the designs, allowing your mind to wander as it will. If your mind begins to chatter (i.e., I should do laundry, I need to pick up the kids, simply bring your attention back to the details of the mandala.
Get inside the mandala.Let it absorb all of your attention.As you fall into the mandala, you will begin to feel lighter, and intuitive thoughts may arise.
Relax and float with the thoughts and feeling that come to you.
If you begin to feel lost, uncomfortable or if you get the “chatter” again, simply focus your attention back on meditating with the mandala. Meditating will leave you more relaxed, giving you a resolution or clarity concerning the intention that was set before the meditation
Questions to ask yourself
Have you seen monks creating sand mandalas? What did you think as you watched? How does your body feel at the beginning of coloring or meditating using a mandala? Where do you hold your tension? What do you notice about your breathing? Which did you choose? Why? What did you notice during the process? Did you feel tempted to rip up your mandala afterwards as an example of releasing attachment to outcome? Did you notice any resistance while meditating? Did you gain any insights? How does your body feel afterwards? Do you notice less tension?
In Part 2, we’ll learn to draw a mandala to promote mindfulness!
