Download 7 free Mandala PDF’s for relaxation and as a mindfulness exercise. Feel free to share them with your loved ones too!
Mandala (7 free PDF downloads)
Mandalas, meaning “circles” in Sanskrit, are sacred symbols that are used for meditation, prayer, healing and art therapy for both adults and children. Mandalas have been shown in clinical studies to boost the immune system, reduce stress and pain, lower blood pressure, promote sleep and ease depression.
How do Mandalas Heal?
It’s a simple tool that doesn’t require any expertise, but it can be remarkably soothing and nourishing. Mandalas not only focus your attention but also allow you to express your creative side, which many of us neglect in our daily lives.
They can be particularly useful for:
- Children: Coloring mandalas can help children deal with emotions and cope with illness. Instead of verbalizing their feelings, many children express themselves through color and art. Psychologist Barbara Sourkes, Ph.D., has used these “color-feeling wheels” for children with cancer and their siblings. She notes that it can be used with children as young as 3-years-old and that it’s an exercise in which they don’t fear giving away their feelings as a typical children’s drawing might.3
- People with a terminal illness: The University of California at Irvine Cancer Center and the University of Pennsylvania Cancer Center are just two cancer centers that have offered mandala workshops to cancer survivors.
- People who want to quit smoking: For the same reason that many smokers take up knitting when they quit, coloring mandalas can keep your hands occupied and help relieve stress. You can bring your mandala book with you so you can pick it up for several minutes at a time whenever you feel the urge to smoke.
However, mandalas are not for everyone. Coloring a mandala involves repetitive movements and gripping. This can aggravate the pain of rheumatoid arthritis and osteoarthritis in the fingers. It can cause pain in people with carpal tunnel syndrome, lateral epicondylitis (tennis elbow), and other forms of repetitive strain injuries as well.
- Allow for about 30 minutes to one hour for the creation process.
- Take a few moments to breathe deeply to allow you to become centred.
- Simply start off with a dot! It is repetitive and reflective as they contain both geometric and organic forms and that is all that has to be considered. They can be an abstract or personal image that may resonate with the creator.
- Draw a cross through the dot to create 4 quadrants and then again to create 8 equal segments. This helps keep the pattern uniform when drawing. If doing a zendala simply draw around a plate or saucer and then segment the circle randomly ready to be filled with patterns in each segment.
- Once you have created your dot, meditate on the circle to quieten yourself and connect with your inner self.
- Ensure you are sitting in a comfortable position and enjoy this spiritual practice to aid your personal evolution in whatever area of your life you feel will benefit you.
- Once you have completed your mandala, you may want to preserve it for future meditation reference. The mandala you have created is a representation of your inner self and using it as a focal point may aid in you gaining an understanding of this sacred space as you meditate.