Activities
Ways to use mandalas for improved wellbeing
Here are 5 practical and meaningful ways to use mandalas to boost your mental wellbeing:
1. Mandala Coloring for Stress Relief
Coloring mandalas engages the brain similarly to meditation.
It helps:
Calm your nervous system
Reduce anxiety and stress
Improve focus and mood
Tip: Set aside 10–20 minutes daily to color with soothing music and no distractions.
2. Mandalas as a Mindfulness Tool
Use mandalas during mindfulness or meditation sessions to stay centered and present.
Try this:
Gaze at a mandala while breathing deeply
Trace the shapes with your eyes or finger
Let thoughts come and go without judgment
3. Mandala Journaling
After engaging with a mandala, write about your experience.
Prompt ideas:
“What did this mandala help me release or discover?”
“What colors or patterns stood out and why?”
“What thoughts and emotions surfaced while coloring the mandala?”
This helps reinforce the emotional or psychological insights that surface
4. Use Mandalas for Intention-Setting
Draw or color a mandala with a specific intention in mind (e.g., peace, healing, gratitude).
How:
Choose colors and shapes that symbolize your intention
Reflect on this intention while working with the mandala
Keep the finished piece somewhere visible as a reminder
Tip: If you are starting a new behavior, color one shape in the mandala every time you engage in the changed behavior. When you are finished you will have a beautiful, completed mandala that represents your commitment to your behavior change and to yourself.
5. Mandalas for group settings, with friends, as workshops or a way to help children engage with one another and away from technology
In therapeutic and group settings, creating or sharing mandalas can:
Foster a sense of community
Encourage vulnerability and healing
Create shared understanding without pressure to speak
ADDED BONUS: Here's a simple Weekly Mandala Practice Guide tailored for mental wellbeing, with a different focus each day
Weekly Mandala Practice Guide for Mental Wellbeing
Monday: Mental Clarity & Focus
Intention: Clear the mind, reset for the week
Prompt: Use cool tones like blue or purple
Reflection: “What (or who) is taking up mental space I can let go of?”
Tuesday: Emotional Balance
Intention: Center emotions, acknowledge how you feel
Prompt: Choose colors that reflect your current emotional state
Reflection: “How can I hold space for my emotions without judgment?”
Wednesday: Stress Release
Intention: Let go of tension or overwhelm
Prompt: Focus on pacing yourself with slower marker strokes - use soft, warm colors
Reflection: “What thoughts or emotions do I need to lovingly release today?”
Thursday: Gratitude & Joy
Intention: Cultivate a sense of appreciation
Prompt: Use bright, uplifting colors like yellow, orange, and pink
Reflection: “What am I thankful for right now?”
Friday: Self-Compassion
Intention: Show yourself kindness
Prompt: Use your favorite soothing colors and listen to calming or nature music
Reflection: “How can I treat myself gently today?”
Saturday: Creative Expression
Intention: Explore freely without expectations
Prompt: Try bold colors mixed together without respect for specific color patterns, and let your intuition guide you
Reflection: “What did I discover or express through this mandala?”
Sunday: Inner Peace
Intention: Reflect, unwind, and restore
Prompt: Use earthy or neutral tones
Reflection: “How do I reconnect with calm before the new week?”