Do you need a simple and relaxing creative outlet? Drawing a mandala is a type of “organized doodling” that provides an opportunity for escape and reflection.
Are you interested in participating in a simple, relaxing creative outlet? Consider clearing your headspace and then artistically “doodling” a design called a mandala. Generally speaking, mandalas have deep religious meaning for multiple faiths, but for some people, creating them is simply a reflective practice used in art therapy. Members of UMB’s Artists’ Alliance recently participated in a guided activity to create mandalas of their own.
(See the mandalas created by the members.)
Before beginning this activity, gather your tools:
- Two sheets of paper (white or colored)
- One drawing tool (a black pen) is adequate
- Colored pens or pencils are optional
1. Center Yourself – Meditative Thought
a) Place your feet on the floor.
b) Become aware of where your body touches the chair.
c) Lift your head up to create awareness and dignity.
d) Close your eyes or engage in a soft, downward gaze.
e) Take at least five mindful deep breaths, focusing on your breath coming and going.
f) After that mindful moment, think about the following:
i) What do you notice about your thoughts and mind? Your body? Your breath?
g) OUTCOME: How would you like to use this restorative time today? Write down words, phrases, goals, themes, or whatever comes to mind.
2. “Brew Your Creativity” – Create a Word Cloud/Web
a) Draw 3 “clouds” using the shape of circles or ovals.
b) Select one word for each cloud (the word can be a feeling, thought, goal, challenge, etc.).
c) Draw three legs or branches on each cloud. Add one word to each branch that relates to the word in your cloud.
d) OUTCOME: Select one “cloud family” of words to keep in mind during the next phase of this exercise. Save the rest for later.
3. Design Your Mandala
a) Create your “structure” by drawing a circle, either freehand or by tracing a round object, such as a cup or bowl.
b) Set a timer for 20 minutes.
i) Now is the time to “play” inside the circle using shapes, lines, shading, and repetition.
ii) If you are doing this with a group using a virtual platform (e.g., Zoom, Webex, Teams Meetings, etc.), it’s OK to stay connected during this time — you might find that you enjoy hearing the small sounds in other people’s homes as everyone connects and focuses.
iii) Choosing to use just one drawing tool may help you focus on the dynamic possibilities of, for example, a black pen or a brush dipped in black ink.
iv) You may decide to add a few more options toward the end of this practice, a few colored markers or a writing pencil for shading.
4. Reflection
a) What surprised you during this time?
b) Did you have any “aha” moments?
c) Which parts were easy? Which were more challenging?
5. Integration
a) What do you want to remember from this time?
b) Give two or three words that describe this time.
Resources
Structure guided by the FAN (Facilitating Attuned Interactions) Approach: https://www.erikson.edu/professional-development/facilitating-attuned-interactions/
Learn about the Zentangle method and be inspired by structured patterns: https://zentangle.com