Mandala Meditation for Stress Relief

Mandalas have been used to focus in meditation for countless centuries. Although they are popularly associated with Indian Hinduism and Tibetan Buddhism, they have been used in a variety of spiritual and religious traditions worldwide. The association of mandalas with India is easy to understand, after all, the word "mandala" is from a sanskrit word meaning "circle" and mandalas are widely used symbols there.

Mandala meditation seems to be one of the easiest methods to use. First, most of us are primarily "visual" rather than "auditory" or "kinesthetic" in our learning and thinking, that is, we learn best by seeing, rather than listening or touching and exploring tactilely. For example, if we need to know how to cook a meal, we'd rather see a video or demonstration than listen to a lecture or read a book or just experiment in the kitchen until we figure it out. So, looking at a picture is the easiest thing to do.

Second, using a visual focus bypasses the thinking process -- all we have to do is look and let the natural results of the visual device happen. For example, much research shows that there is an inherent focusing effect of circles, spirals and other concentric geometric design. Other research indicates that colors have specific psychological effects: certain shades of pink calm anger, frustration or agitation; blues can give a feelings of stability or freedom; and green can have some of the same relaxation effects as a walk in the park.

Learn more about mandalas at the websites in the link list below.

Find a mandala that appeals to you. It can be in print or on your computer. If you don't have a print mandala or book of mandalas, you can copy some for personal use at The Mandala Project, http://www.mandalaproject.org/

The instructions for using a mandala for meditation are simple. Just look at it without staring and without thinking about it.

Let your gaze be gentle and soft. Allow yourself to blink normally. When you are looking at a mandala, the only thing you should be doing is looking. Not thinking, daydreaming, visualizing or planning your next date.

Eventually, your eyes will tire. Just close them and rest them. It is helpful to keep "looking" at the mandala in your mind's eye. Then open your eyes when you are sufficiently rested and gaze once again at the mandala.

Do that process for five or ten minutes when you first start. Use a timer. You may add time to your mandala meditation sessions in five minute increments until you are comfortable with up to fifteen to twenty minutes at a time. The time during which you rest your eyes is included.

Unlike other forms of meditation, a visual focus meditation is best used only as a short form (half an hour or less) or merely to get longer meditation sessions started. Looking at a single image for long periods of time can be tiring for the eyes and the mind.

Some people say they cannot meditate with mandalas at all; that instead of a help to focusing and relaxing, they found it distracting and disturbing. Everyone is different. Try it and find what works for you.

Get some mandalas at the websites in the link list below.