Why a Simple Way to Meditation?
Meditation is a state of mind in which you focus on a certain item that enables you to practice your attention on a single thing – a word or a phrase, an object, a candle flame, or simply breathing. In general, it refers to a state where your mind stops wandering. Meditation is also connected to many religions. In Hinduism and Yoga, people focus on Chakras or Aum or the sound of aum. It is believed that advanced meditation practitioners who focus on chakras can reach a state of enlightenment or contemplation.
In today’s world, where there are lots of distractions, our minds wander a lot. It is difficult to stop the mental chaos and get your work done efficiently. You start doing one thing, the mind wanders off to another thing and a few minutes later, your mind is at an altogether different place. This is even more so with children. Their minds are often too full of buzzing ideas and emotions. Many youths and even adults read stuff online but they basically scan barely paying attention until another item shows up on social media. They were sending texts and a Facebook message pops up and they forget about what they were writing. These constant distractions do not allow for focusing on one task and it leads to lagging behind in tasks. This leads to stress and negative emotional effect. People may think that they are multi-tasking, but this leads to inefficiencies.
To be able to complete one’s tasks efficiently and effectively, one should be uni-tasking with complete focus on that one task. In this focused state, you can think better and get the task completed efficiently. To learn to focus, one needs to practice meditation. Research showed us that even 10 minutes of meditation per day can significantly improve performance and reduce stress.
There is a common belief that it takes a lot of effort to meditate properly.
This is just not true. Meditation is not difficult and does not take a great effort. There are many forms of meditation. You can explore and choose which one works best for you.
In this article, you will learn a very simple way to meditate.
What are some benefits of meditation?
Meditation allows you to focus, accomplishing your tasks efficiently and effectively. Over two decades of scientific evidence supports the benefits of meditation on mental and physical health. Here are some of the many benefits:
- Most forms of meditation engage regions in the brain that regulate attention and emotion . The adult brain can undergo change through a process called neuroplasticity, which means that the brain develops new circuits (rewiring) and/or new neurons (brain cells) with meditation .
- A report on the long-term effects of meditation on the brain where the subjects underwent a two-month mindfulness meditation program resulted in increased left-sided anterior brain electrical activation. This type of pattern is associated with positive mood and emotion. No such changes were observed for the subjects in the same report who were wait-listed and did not do meditation .
- An analysis of 21 neuroimaging studies examining about 300 meditation practitioners found that eight brain regions consistently altered in those meditators, including the area that is key to awareness and self- and emotion regulation.
These studies provide strong support for meditation for improving brain function.
There is mild to moderate quality of evidence that suggests that meditation also reduces heart risk by lowering blood pressure.
The practice of meditation also improves sleep. One can sounder sleep and even better memory.
People who meditate regularly tend to gain more insight into themselves. It helps them productively structure their lives. Meditation can increase one’s level of emotional understanding and help one healthily and constructively organize thoughts and emotions.
If you are often overwhelmed by the stresses around you, meditation is a great way to let go of those stressful feelings and take a moment to recharge and get yourself back on track.
Meditation Formats
There are two main formats of Meditation – Concentrative Meditation and Mindfulness Meditation.
Concentrative Meditation
In concentrative meditation, one focuses on breathing, or an image, or a sound (mantra). By using these tools, one can clear the mind and allow for greater awareness and clarity.
Mindfulness Meditation
In mindfulness meditation, you are more aware of wandering thoughts. You will become very much aware of everything around you, including all of your feelings, the things you see, the things you hear, the smells and sounds, the same elements that you may want to filter out of your mind. But, unlike a wandering mind, you’re just mindful of these things. You are not reacting to them. You are merely taking in whatever is happening in your mind. You feel calmer. Your mind is now clearer because it has taken in many of the things that are happening around you. At this moment, you are just not concentrated on one thing; you are aware of everything around you but you are not participating in it.
Mindfulness meditation is ideal for beginners because it allows for a renewed sense of being and wholeness. By focusing on everything but not on one thing, you can clear your mind entirely.
Coloring mandala is a form of mindfulness meditation where you know the different aspects of mandala design and color choices. You are focused on the color combination and symmetrical nature of the mandala. Coloring Mandala is a simple way to meditate.
The Science of Mandala Coloring
Mandalas are used by Buddhists in meditation practices for a long time. Mandala is a Sanskrit word that means “circle.”
The experience of coloring the symmetrical form of the mandala with its repeating pattern and complexity supposedly helps to draw an individual into a meditative state.
In a study, university students were asked to color for ten minutes a day for a week. The study found that this coloring intervention decreased anxiety, stress, and depressive symptoms [1]. But coloring a mandala reduces anxiety significantly more than coloring on a plaid design or coloring on a blank paper.
Curry & Kasser (2005) found that coloring mandalas reduced participants’ anxiety below their initial levels and reduced anxiety more than unstructured coloring or coloring a different geometric print [2].
Another study showed coloring mandalas improved mood and decreased physiological stress responses as well [3]. Coloring mandalas provides a soothing experience with endless color combinations.
People who color mandalas often experience a satisfying sense of mental peace and calm.
It is a simple way to meditate. This simple exercise does not require any expertise. It can be remarkably soothing and fulfilling. Coloring mandalas help you focus and allow you to express your creativity.
People of all ages can benefit from coloring mandalas.
Mindfulness Mandala Coloring Meditation For Stress Reduction
This coloring book has 50 stress-relieving mandala designs to provide hours of fun, calm, relaxation, and stress relief through creative expression—the mandala designs in this book range in complexity and detail from beginner to expert level. Beginners start coloring simple mandalas, and later they color complex ones.
Why is this book a great choice?
✔Learn the Science of Mandala Coloring Meditation. This book explains the science of mandala coloring and its effect on the brain and body.
✔Relaxing Mandala coloring book. You will feel calm and relaxed. Even 10 minutes per day.
✔One-sided pages. Each coloring page is printed on a separate sheet to allow you to remove the finished artwork for framing or use as you please.
✔High-Resolution Printing. Each image is printed in high resolution to offer crisp, sharp designs that enable trouble-free coloring and high-quality display. We have included 50 new designs that you have not seen anywhere else. They range in complexity and detail from beginner to expert level. Beginners start coloring simple mandalas, and later they color complex ones.
✔Professional design. Attractive cover design, large 8.5 “x 11” format. Well-crafted illustrations and designs lay the groundwork for creating your frame-worthy masterpieces.
✔Suitable for All Skill Levels. This coloring book offers a wide variety of designs suited for all skill levels – ranging from beginner to expert level.
✔Makes a wonderful gift. It’s a perfect GIFT for All ages. Know someone who likes coloring or wants to meditation easily. Give them a copy! Coloring books make a wonderful gift, and all will cherish Your Happiness Institute’s coloring books. It is best for Birthday Gifts, Valentine’s Day, Mother’s Day, Halloween, Easter Gifts & Basket Stuffers, Summer Travel & Vacation, Fun Christmas Gifts & Stocking Stuffers …or just for relaxation.
✔PDF pages. Additionally, each buyer can receive Mandala Digital Kit (PDFs)
This adult coloring book makes a fantastic and beautiful gift idea for all ages who want to do mindfulness meditation by coloring mandala drawings.
Mindfulness Mandala Coloring Meditation For Stress Reduction: Coloring Book for Adults for Stress Reduction
This adult coloring book has 50 stress-relieving mandala designs to provide hours of fun, calm, relaxation, and stress relief through creative expression—the mandala designs in this book range in complexity and detail from beginner to expert level. Beginners start coloring simple mandalas, and later they color complex ones.
Mindfulness Mandala Coloring Meditation For Stress Reduction – Advanced
This adult coloring book has 50 stress-relieving mandala designs to provide hours of fun, calm, relaxation, and stress relief through creative expression. This book is 2nd in the mandala coloring books series with detailed designs.
Other Relevant Resources
Mindfulness Meditation Course (Coming Soon).
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References
- Flett, J. A. M., Lie, C., Riordan, B. C., Thompson, L. M., Conner, T. S., & Hayne, H. (2017). Sharpen your pencils: Preliminary evidence that adult coloring reduces depressive symptoms and anxiety. Creativity Research Journal, 29, 409-416
- Curry, N. A., & Kasser, T. (2005). Can coloring mandalas reduce anxiety? Art Therapy, 22, 81–85
- Muthard, C., & Gilbertson, R. (2016). Stress management in young adults: Implications of mandala coloring on self-reported negative affect and psychophysiological response. Psi Chi Journal of Psychological Research, 21, 16-28
