A mandala may seem like just a decorative drawing, but its true benefit isn’t in its aesthetics — it’s in its repetitive geometric structure. By continuously and methodically filling in shapes, the mind enters a state of focused attention similar to meditation. This focus activates the part of the nervous system responsible for the relaxation response and helps to:
- Restore concentration
- Reduce negative thoughts
- Increase presence in the moment
In just a few minutes, you may feel your breathing slow down, bodily tension ease, and mental clarity improve. It’s not art, it’s regulation.
Want to try? Start in 5 simple steps#
Set an intention#
A simple intention makes the practice more effective. Before you begin, ask yourself: Do I want to calm down? Do I need mental clarity? Do I want to release tension?
Choose the theme#
The theme deepens the experience. The structure is what truly matters.
- For emotional regulation: water, sea, wavy patterns, concentric circles, symmetrical flowers.
- For resilience: trees with symmetrical roots, interlinked branches, strong centres.
- For relaxation: smooth, repetitive patterns, and balanced natural elements.
- For self-knowledge: symbolic animals.
Incorporating an animal in your mandala can represent the quality you wish to strengthen. The key question is simple: “What quality do I need to develop right now?”
Some examples#
- Bear: protection and nurturing strength
- Ant: cooperation, organisation, and persistence
- Fish: intuition and navigation
- Wolf: autonomy
- Eagle: vision and perspective
- Lion: courage and leadership
- Butterfly: transformation
- Turtle: boundaries and stability
- Raven: self-awareness
- Octopus: adaptability
- Dog: bonding and loyalty
- Sheep: social intelligence
- Dolphin: intelligence
- Whale: longing/grief
- Elephant: steadfast strength
Use a pre-drawn or self-created mandala#
For anxiety or immediate relaxation, use pre-drawn mandalas. The predefined structure encourages focus and reduces mental scattering.
If you already have experience and want to deepen self-awareness, draw your own circle and fill it with symbols and colours that represent your current state.
Know where to start#
Begin at the centre and move outward.
Focus only on the lines and colours, allowing your attention to remain in the present moment. Work on one area at a time.
Choose colours intuitively — blue and green tend to convey calmness; warmer colours can stimulate energy.
Focus on the process. Avoid perfectionism and aesthetic judgement.
Set the time you’ll dedicate#
Practising three times a week is enough to maintain emotional balance.
During more demanding periods, daily practice can speed up stabilisation. Sessions of 20 to 30 minutes promote immediate regulation; for a deeper experience, you may extend them up to 60 minutes.
Decide on your duration beforehand — it helps maintain focus and commitment.
It’s not about creating something beautiful; it’s about offering your mind structure, boundaries, and pause.
In a simple circle, you can create a safe space where thoughts slow down, breathing steadies, and the body relaxes.
If this topic has sparked your curiosity, don’t delay.
Print a mandala, set aside 20 minutes just for yourself, and give it a try.
References#
Curry, N. A., & Kasser, T. (2005). Can colouring mandalas reduce anxiety? A replication study. Art Therapy: Journal of the American Art Therapy Association, 22(2), 81–85. https://doi.org/10.1080/07421656.2005.10129441
Erickson, J. (2022). Revisioning the animal psyche. Journal of Jungian Scholarly Studies, 17, 7–20. https://doi.org/10.29173/jjs175s
Henderson, P., Rosen, D., & Mascaro, N. (2007). Empirical study on the healing nature of mandalas. Psychology of Aesthetics, Creativity, and the Arts, 1(3), 148–154. https://doi.org/10.1037/1931-3896.1.3.148
Kejriwal, M., & Nandagopal, C. (2015). Carl Jung’s approach to symbolism: With special reference to visual art. Scholars Journal of Arts, Humanities and Social Sciences, 3(4B), 934–937.
Nazmi, S., et al. (2025). Art therapy with mandala: Study protocol for a randomised controlled trial. BMJ Open, 15, e105961. https://doi.org/10.1136/bmjopen-2025-105961
Özsavran, M., & Ayyıldız, T. (2023). The effect of mandala art therapy on the comfort and resilience levels of mothers who have children with special needs: A randomised controlled study. Child: Care, Health and Development, 49(3), 456–465. https://doi.org/10.1111/cch.13110
Schrade, C., Tronsky, L. N., & Kaiser, D. H. (2011). Physiological effects of mandala making in adults with intellectual disability. The Arts in Psychotherapy, 38(2), 109–113. https://doi.org/10.1016/j.aip.2011.01.002
