Jagjeet Singh Bhadwal
“To paint what we see before us is a different art from painting what we see within”- Carl Jung
In today’s fast-paced world of hustle and bustle, discovering methods to relax and achieve mental clarity has become increasingly vital. One ancient art form renowned for its therapeutic benefits is the mandala. The term “mandala” is derived from the Sanskrit words “Manda” (meaning circle) and “La” (meaning accomplishment). With its intricate designs and profound symbolism, the mandala is not only a visually stunning art form but also a potent tool for personal insight and emotional well-being. Creating a mandala is both an artistic endeavour and a meditative practice, typically starting at the center, known as the bindu, and expanding outward in layers of repetitive patterns and shapes. There is no right or wrong way to create a mandala, and only the creator can define its true meaning what their mandala is actually about.
History and Spiritual Significance
The history of mandalas extends back thousands of years, predominantly within Eastern religions. In Hinduism and Buddhism, mandalas serve as spiritual guidance tools, aiding in meditation and trance induction. Tibetan monks, for example, craft elaborate sand mandalas, which are meticulously created and ceremoniously dismantled to symbolize life’s impermanence.
In these traditions, the mandala represents a sacred space, a microcosm of the universe from the human perspective. Each mandala is unique, typically featuring a central point (the bindu) surrounded by geometric shapes and symbols. This central point symbolizes the beginning of contemplation and meditation, focusing the mind on the spiritual journey.
Mandala Art Therapy
Mandala art therapy, an effective method within applied psychology, helps individuals connect with their core essence, promoting sincerity and achieving a peaceful state. Swiss psychiatrist and psychotherapist Carl Gustav Jung, a pioneer of this form of psychotherapy, documented his dreams and sketched them within circles, viewing mandalas as systems encoding human experiences and mechanisms for synchronization, support, healing, and alleviating anxiety. The circle symbolizes wholeness, unity, the womb, completion, and eternity. Each person’s life is like a mandala-a vast, limitless circle. We stand at the center of our own circle, with everything we perceive forming the mandala of our life. The geometric configurations of mandalas are not merely decorative; they symbolize the cosmos and the inner workings of the human mind.
Art as Therapy vs. Art Therapy
Art as therapy and art therapy are distinct concepts, each utilizing art to achieve different goals.
Art as Therapy
Concept: Art as therapy posits that engaging in art creation is inherently therapeutic. It emphasizes self-expression and emotional release, aiming for personal insight, self-reflection, and emotional well-being. This informal, self-directed process does not require professional supervision.
Method: Involves creating art in any form (painting, drawing, sculpture, etc.) without professional guidance or structured sessions.
Art Therapy
Concept: Art therapy is a form of psychotherapy using art-making as a primary mode of communication and expression. It is grounded in psychological theory and practice, focusing on improving mental health and well-being by addressing specific psychological issues, trauma, and emotional conflicts. It involves structured sessions guided by a trained therapist.
Method: Conducted by trained and licensed art therapists who integrate therapeutic techniques with art-making, helping individuals interpret their art and explore underlying emotions and thoughts.
Many people think of art as something that is displayed for others to see, but art can also be private and focused on the process, not the final product. One must enjoy the process of creation without being overly concerned about whether the final product is “good art” or not. Although both structured and unstructured mandalas have significant positive effects on the anxiety reduction and mood enhancement, creating unstructured mandalas have found to be more effective than simply coloring mandalas. The process of creating mandala-with repetitive patterns helps one enter into meditative state called “the zone” or a ”state of flow”. Mandala making can also help women effectively cope with major life transitions such as entering motherhood or accepting menopause.
Researchers have found that using mandalas in art therapy can reduce symptoms of depression, anxiety, and stress, providing calmness and regulating negative emotions. Coloring mandalas promotes creative play, allowing the right side of the brain to run free, reducing stress and anxiety, promoting relaxation, and enhancing concentration. The colors used in mandalas express innermost thoughts, feelings, intuitions, and physical sensations.
The Art of Creating Mandalas
Creating a mandala is both an artistic and introspective process. Artists typically start from the center and work outward, using repetitive patterns to form a cohesive design. This methodical process encourages mindfulness, requiring focus and precision.
Mandala art practices are useful as they enable people to convey their inner contradictory feelings and psychological distress through the use of symbols that are often difficult to express verbally supporting Jung’s psychoanalytic theory. Drawing or painting a symmetrical mandala induces beneficial cognitive and emotional benefits due to its ability to ease the “inner turmoil” of individuals’ emotional states.
Mandala art therapy helps to find cortical balance. One can achieve a state of cerebral equilibrium by coloring it. There are two hemispheres in the neocortex, referred to as the left hemisphere and right hemisphere. These two hemispheres work in various ways, but neither is “better” than the other; rather, they complement one another. Since we are a part of nature, we, too, are constantly finding equilibrium. We are using our right brain, when there is imagination, creativity, emotions, being intuitive, appreciating colors. We are thinking about space and symmetry, applying logic and inference, analytical, factual, sequential and thus using our left brain.
Therapeutic Benefits of Creating Mandalas
Creating mandalas can be a deeply therapeutic activity. Engaging in this form of art can promote emotional and psychological well-being:
Stress Relief: The repetitive patterns and symmetrical designs of mandalas can induce a meditative state. This process helps to calm the mind and reduce stress.
Focus: Drawing or coloring a mandala requires attention to detail, which can improve concentration and focus.
Emotional Expression: Mandalas provide a non-verbal means of expressing feelings. Through the choice of colors, shapes, and patterns, individuals can convey emotions that might be difficult to articulate with words. This form of expression can be particularly beneficial for those who find it hard to discuss their feelings openly.
Personal Insight: Engaging with mandalas can lead to personal insights and self-discovery.
Incorporating Mandalas into Daily Life
One can maximize the therapeutic benefits of mandalas by incorporating them into daily routine.
Daily Practice: Spend a few minutes each day drawing or coloring mandalas to establish a regular mindfulness practice.
Morning meditation: Start your day by meditating with a mandala. Focus on the center of the mandala and allow your mind to relax. This can help set a positive tone for the day.
Mandalas in Yoga: Incorporate mandalas into your yoga routine by placing a mandala mat or blanket on your practice area.
Journaling: Combine mandala art with journaling. Reflect on the thoughts and emotions that arise during the creation process.
Coloring Mandalas: Spend a few minutes each day coloring mandalas. This activity is known to reduce stress and promote relaxation.
Decorative Use: Use mandalas to decorate your personal space. Visual reminders of your artwork can provide ongoing relaxation and inspiration.
Group Activities: Engage in mandala creation with friends or in a group setting. This can enhance social connections and provide additional emotional support.
Conclusion:
Mandalas, with their deep historical roots and widespread modern appeal, continue to captivate and inspire. Whether used as a meditative practice, a therapeutic tool, or an artistic expression, mandalas serves as a bridge between creativity and spirituality, offering a unique way to explore the interconnectedness of the universe and the self. They are pathways to inner peace and self-discovery, reflecting the universal quest for harmony and balance. Integrating mandalas into one’s life can unlock their therapeutic potential, fostering well-being and inner peace.
“When we create a mandala, we make a personal symbol that reveals who we are at the moment” – Susan Fincher
(The author is Lecturer Physics)
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