I am sure you’d agree that the language of visual art – colours, shapes, lines and images- speak to us in ways that words cannot. Art therapy is a modality that uses the non-verbal language of art for personal growth, insight, and transformation. It is a means of connecting what’s inside us – thoughts, feeling, perceptions, dreams and aspirations – with our current reality and life experiences. It is based on the belief that images and colours can help us understand ourselves better and enhance life through self-expression.

While the field of art therapy is relatively new, the idea that art can be a form of therapy is very old. In fact, art has always been used to record and portray a wide range of emotions and experiences, from profound joy to the deepest sorrow, from triumph to trauma. Since our earliest recorded history, art has served as a means of reparation, rehabilitation and transformation, and has been used to restore physical, psychological and spiritual well-being. In recent years, we have rediscovered the benefits of art for personal growth, self-expression, transformation and wellness. One such rediscovered art form that can be used to capture true self-expression is a ‘Mandala’.

Mandala is the Sanskrit for ‘circle’ or ‘completion’. Mandala is far more than a simple shape. It represents wholeness, and can be seen as a model for the organisational structure of life itself. It is a cosmic diagram that reminds us of our relationship to the infinite; the world that extends both beyond and within our bodies and minds. Making a mandala is a meditative experience. When someone creates a mandala, it becomes a window for exploring their inner self. Colouring a mandala can be equally profound. This is the reason why mandala colouring books have become so popular and are readily available in all bookstores.

Colouring a mandala is both soothing and stress reducing exercise that is quick and simple to do and can be used as a way to transcend troubling circumstances or life’s challenges. I have been using colouring mandalas as a way of healing art therapy in my workshops and it has always worked as an effective tool for helping the participants process difficult emotions. At the end of the workshop, I suggest the participants to buy and keep a mandala book handy, and once a day find at least 15 minutes to colour a mandala. I believe this simple exercise can help them deal with routine pressures and not allow the stress to build up.

In fact, there are many other benefits associated with colouring a mandala. Before you break out with the crayons or coloured pencils, find out more about the benefits of this healing modality and how to make it therapeutic.

Benefits of colouring a mandala:

  • Promote Mindfulness. Colouring a mandala can help you to put aside regrets about the past and concerns about the future as you focus on what you’re doing in the present moment. In that sense, it does have positive effects similar to meditation.
  • Enhance Your Mood. Shifting your attention away from overdue bills, surmounting work pressure and stressful relationships can feel good. Your mood brightens as you fill the colors in a mandala.
Miss Diva Universe Finalists Learning Mandala Art Therapy From Nidhika Bahl
  • Social Media Detox. Any offline hobby that allows you to take a break from technology is a bonus these days. Studies show that checking social media or phone messages too frequently contributes to anxiety. Colouring a mandala on a daily basis can prove to be a great way of taking a social media detox.
  • Enjoy The Flexibility. Compared to other hobbies, colouring is inexpensive and portable. You can do it in a cab, waiting at the airport or even sitting in a coffee shop.

  • Easy Start. Another major advantage of coloring a mandala is that it requires no significant skills to succeed. If you felt like an underachiever in high school art classes, you can still color between the lines.

How to make colouring a mandala therapeutic?

  • Challenge Yourself. The flow state occurs when you engage in an activity that stretches your abilities but is not so difficult that you become discouraged or bored. In other words, choose a mandala pattern that engages you at a level slightly above your current creative ability.
  • Explore different themes. Mandala coloring books offer a wide range of topics. Pick something that interests you.
  • Share your work. Add a social aspect. Frame your favourite masterpieces and put them on display for friends to see. Post images and comments on social media. Throw a mandala colouring party and colour side-by-side with your friends and family.
  • Have fun. However you colour, think of it as playtime. Let go of expectations and simply enjoy the process.

Colouring a mandala is a potent and effectives means of self-expression available to people of all ages and capabilities. It’s an inexpensive and easy hobby that can help you relax. Whether you stick with putting the finishing touches on someone else’s designs or move on to creating your own works, you can use this healing modality to increase your mindfulness and find peace and tranquility.

Additional tips:

  1. Consider art therapy. If you’re dealing with serious issues, art therapy may provide more relief than just colouring. That’s because you interact with a trained counsellor and you make your own original works.
  • Express yourself. Of course, trauma isn’t the only reason for creating art. You can learn more about yourself and communicate with others through drawing, painting, colouring and other methods.
  • Continue your education. You may be more creative than you think. Sign up for a art class or join a Meet-up group where you can share feedback with other budding artists. Check the event listings at your local museum for lectures and hands-on activities.
  • Practice meditation. If you use colouring to promote mindfulness, you might want to deepen your experience with other forms of meditation. Try sitting for a brief period each day and working your way up to longer sessions.
  • Remember your childhood. Colouring seems to be especially effective with adults who previously enjoyed it as children. Maybe there are other youthful pastimes you want to revive like playing a piano, singing, dancing or baking cookies.


  • Nidhika Bahl

    International Bestselling Author & Celebrity Success Coach

    The Game Of Life®

    Nidhika is the International Bestselling Author of the book ‘The Queen Of The Comeback’. She is also an entrepreneur, motivational speaker, strategic interventionist and a celebrity success coach. She completed her MS in Finance from Lancaster University, UK, in 1999. After 6 successful years of a corporate career in the United States, Europe and India, she realized that number crunching was not her passion, even though she was brilliant at it. So she left her high-flying corporate career and started her own media company called Parallel Circles Entertainment (PCE) in 2006. As the founder and creative director of PCE, she had the privilege of working with some of the best names in the corporate industry such as P&G, Gillette, Kotak Mahindra Bank, Akzo Nobel, CRY Shiksha, ZOYA by Tata and many more. In 2008, Nidhika was diagnosed with major clinical depression. Even though that heartbreaking news left her feeling completely devastated, she was determined to bounce back from this situation in her life. It took her six long years of relentless determination and undying faith in herself to deal with all that life threw at her one thing after another during that period. Passionate and self-motivated, Nidhika repeatedly defied expectations and successfully demonstrated that in life, the only limits we have are those we place on ourselves. During those years of intense life transformation, Nidhika realized that there was a bigger calling in her. She discovered her passion for helping people take immediate control of their mental, emotional, physical and financial destiny. This inspired her to initiate her quest for personal leadership, empowerment and intentional living. She was determined to be nothing but the best in the domain of life transformation. During her growth journey, Nidhika was trained and mentored by some of the great teacher leaders of the 21st century – Anthony Robbins, T. Harv Eker, Blair Singer, Robert Kiyosaki, Les Brown, Alex Mandossian, Paul Martinelli, Dr. Randin Brons, Denis Waitley, Clinton Swaine, Larry Gilman, Roddy Galbraith, Brian Tracy, Gerry Robert and John C. Maxwell. In fact Nidhika is a Certified Coach, Teacher and Speaker with The John Maxwell Team, an Internationally Certified Success Coach, Master SPIRIT Life Coach, Theta Healing® Practitioner, Access Bars® Facilitator, Clearing Practitioner, Internationally Certified Master Facilitator and NLP (Neuro-linguistic Programming) Master Practitioner, Certified Ho’oponopono Practitioner and Transformation Coach. Nidhika is also the Founder of Award Winning Facebook Communities Indian Women’s Club & M.E.N (MEN Enterprising Network). She recently addressed the Annual Women Economic Forum In New Delhi on self-leadership and unleashing personal power. Nidhika is well known for her keynotes in the area of mental health, self-image and emotional mastery. Many of her blogs on these subjects have also been published on Thrive Global and Huffington Post, USA. Economic Times Newspaper – Mumbai also did a feature on her in ET Women Entrepreneurs Section. Mumbai Mirror has also covered Nidhika’s incredible story. Nidhika’s Book Launch was the talk of the town on Bombay Times Page 3 on 28th September 2017. Nidhika’s profile and interview was also published in Femina Anniversary Issues of November and December 2017. Nidhika is regularly featured in Mid-Day, Mumbai Mirror, Pune Mirror and Bangalore Mirror for her inputs on life issues concerning the Indians today. She is also a featured writer with The Teenager Today, the longest living Indian magazine for teenagers. Nidhika’s premarital coaching program Marriage imPACT recently got featured in the Vogue Wedding Book and Cosmopolitan Anniversary Issues. Nidhika has also been interviewed on FM channels in Ireland as well as South Africa. Nidhika’s recently launched web series India’s Biggest ComebacksTM and Invincibles With Nidhika Bahl in collaboration with Facebook is creating waves with the social media audiences! She has created these series with an aim to build awareness around areas of mental health as well as showcase various comeback / success stories that can empower her audiences to get over negative emotions such as fear, guilt & shame and take charge of their lives, living out of their highest potential. She has interviewed guests such as Bollywood Actor Ashish Vidyarthi, Arjuna Award Winner & Padma Shree Deepa Malik, Child Sexual Abuse Survivor & LGBT Social Activist Harish Iyer, Bollywood Diva & Founder Polestar Ssmilly Suri, Award Winning Film Director Arunaraje Patil, and the Down Syndrome miracle boy Rishi Shahani who won the gold for India in World Special Olympics on her show. The show is published on her author page: Facebook: www.facebook.com/author.nidhikabahl Nidhika is the most loved and respected official Life Coach Of Miss Diva Universe Finalists. She has been instrumental in mentoring them on unleashing their personal power through self-awareness and teaching them multiple peak performance strategies as well as alternative healing therapies to regain peace and inner strength on demand. In fact, Nidhika’s client Manushi Chhillar was crowned Miss World in 2017. Honours & Awards  
    • Nidhika has been awarded the WOW (Winners Of Worthiness) Women's Excellence Award for WOW Women Of Substance Courage, Resilience And Determination.
    • Nidhika has also been awarded the 'Distinguished Trainer' award by the Times Ascent World HRD Congress at the National Awards For Excellence In Training & Development.
    • Nidhika has also received the ‘Distinguished Trainer Award’ at the Asia Training & Development Awards, Singapore.
    • Nidhika also received the ‘Award For Best-In-Class Life Coach & Facilitator’ at the Asia Coaching Leadership Excellence Awards, Singapore.
    • All Ladies League & Women Economic Forum recently presented Nidhika Bahl with the Award of Exceptional Women Of Excellence, 2nd year in a row.
    • Nidhika has recently been awarded (3rd Time in a row) the ‘Top 100 Global Coaching Leaders' award at the 26th Edition of the Times Ascent World HRD Congress by Tony Buzan & Coach Marshall Goldsmith.
    • Nidhika has also won the Femina ‘Women Icon Of The Year’ Award at the 5th World Women Leadership Congress and awards organised by Times Ascent.
    • Nidhika has been awarded the WOW (Winners Of Worthiness) Award for Author / TEDx Speaker & Celebrity Life Coach.
    • Nidhika’s Book The Queen Of The Comeback has been selected as a Finalist for Book Excellence Awards in the category of Personal Growth/Development.
    • Nidhika recently received ‘The Celebrity Life Coach Of The Year’ award from the hands of Bollywood Diva Kareena Kapoor at the International Quality Awards.
    • Nidhika also received the award for ‘Brand Ambassador Par Excellence’ at MHAHSA - Mental Health And Alternate Healing Summit & Awards for her path-breaking work as a life coach and mental health specialist.
    • And many more…
      These awards have been conferred on Nidhika for excellence in Training, Coaching, and Consulting using innovative experiential learning methodologies for training effectiveness. Nidhika conducts her signature workshops and one on one coaching under the banner - The Game Of Life®. She brings all her learning to her audiences with understanding, awareness, simplicity, love and compassion. She knows what will motivate them, what will drive them and what will inspire them. Nidhika often says that ‘Life is too short to keep hitting the snooze button!’ and so her mission is to help people awaken to the possibilities in their personal and professional lives. Nidhika is obsessed with providing solutions that inspire people to move out of mediocrity and take a front-row seat in their lives, living out of their highest potential. Email: [email protected] Web: www.nidhikabahl.com Facebook: www.facebook.com/author.nidhikabahl Instagram: @nidhikabahl