Mandala Meditations - SoulWoman Sanctuary

A MANDALA MEDITATION
WORKBOOK
by Mia Rose
© 2012 Mia Rose. All rights reserved. TABLE OF CONTENTS
1.What is a Mandala?
2.Sacred Circles
3.How to Do a Mandala Meditation
4.How to Create your Own Mandala
5. Mandalas for Coloring In
WHAT IS A MANDALA?
The word Mandala, from Sanskrit, the
ancient language of India, means
‘sacred circle’. In the Eastern tradition,
mandalas also suggest a complete cycle.
These geometric designs represent the
universe, wholeness and eternity. The
intricate patterns are traditionally used
for meditative purposes. Mandalas foster
insight, healing, and self-expression.
Mandalas can be as simple as a circle
drawn by a child, or as complex as the
holy images created by Tibetan monks.
Mandalas are based on the compelling
human need to awaken in ourselves a
sense of being in harmony with the
universe.
SACRED CIRCLES
‘God is a circle whose center is everywhere,
and whose circumference is nowhere.’
~ Hermes Trismegistus
Making a circle brings an order to things
that the mind can grasp and understand.
Even scribbles can appear harmonious when
contained in a circle.
near/far. Traditional healers intuitively
make use of mandalas because their
circular form organizes perception, thought,
and physical responses. They represent
something with no beginning and no end,
something eternal. Circles symbolize cycles
of time, the seasons, and the renewal of
natural life.
Circles organize empty space into pairs of
opposites: inside/outside, here/there, and
Circles also remind us of what is dear to us,
such as our family circle or circle of friends.
CIRCULAR FORMS IN THE
NATURAL WORLD
Circular forms are found everywhere in the natural world. Many flowers, fruits, rocks,
and shells are circular, while the sun and the moon illuminate the sky by day and by
night.
HOW TO DO A MANDALA
MEDITATION
Mandalas have been used for centuries in a variety of
spiritual traditions to focus attention in meditation.
Although mandalas are particularly associated with
Indian Hinduism and Tibetan Buddhism, they are
helpful in any meditation practice to bypass the
thinking process.
Research indicates circles, spirals and other concentric
geometric designs provide a visual focus that command
attention. Colors also have specific psychological effects:
certain shades of pink calm frustration, anger and
anxiety; blues create a feeling of stability or freedom;
and green has the same effect as a relaxing walk in
nature.
STEP 1
Find a mandala that appeals to
you for your meditation practice.
Notice how the colors make you
feel.
STEP 2
Empty your mind and focus
on the center point of the
mandala with a soft and
gentle gaze.
STEP 3
Allow your body to relax and
your breathing to deepen. This
will assist in releasing your
body’s natural healing processes.
STEP 4
Thoughts will pop up. Just notice
them and let them go. Refocus
your attention on the mandala.
STEP 5
If your eyes tire, close them
and rest them. Keep
visualizing the mandala in
your mind’s eye.
STEP 6
Aim to meditate for 5 minutes to
start with. Extend your practice
to 20 minutes once a day.
HOW TO CREATE YOUR
OWN MANDALA
Mandalas are fun and spiritually rewarding to design and
create. There is no right or wrong way to make a mandala. It
can be as simple or complex as you wish. Start with a pencil and
a blank piece of paper... and have fun!
STEP 1
Draw a circle.
STEP 2
Find the center of your mandala.
STEP 3
Draw more lines until you end
up with 8 directional lines.
STEP 4
Draw a small shape in the
middle of the circle.
STEP 5
Draw another shape outside the
first shape.
STEP 6
Repeat Shapes in a ring around
your center motif.
STEP 7
Draw Shapes on and between the
lines.
STEP 8
Add new and interesting shapes.
STEP 9
Add more details.
STEP 10
Color in.
MANDALAS FOR
COLORING IN
Coloring mandalas is a meditation practice in itself. Here are
five designs to print out and color in. There is beauty in
using your own creations to meditate on.
DISCLAIMER AND TERMS OF USE AGREEMENT
This eBook is for informaGonal purposes only. Many factors will affect your personal results. While every aOempt has been made to verify the informaGon provided, the author makes no representaGon or warranGes with respect to possible errors, accuracy, or completeness. The author shall in no event be held liable for any loss or damages incurred, directly or indirectly, from the usage of this publicaGon. Nothing in this eBook should be considered personalized Health Care Advice. No communicaGon by our employees to you should be deemed as personalized Health Care advice. We recommend that you consult your Doctor and licensed Health Care Advisor for personal support.