If you love relaxing art, you already know the quiet joy of filling a mandala with color. But did you know there’s science behind why mandala coloring feels calming and helps you concentrate—especially when paired with soft, meditative music? In this post I’ll explain the psychological reasons, point to relevant studies, and share how you can use this simple practice to boost focus, reduce stress, and enjoy mindful creativity.
If you want to follow along, here’s the video where I color a mandala while playing meditation music:
Why mandala coloring feels calming
Mandalas are circular, symmetrical designs that guide attention inward. Their repetitive, contained patterns help the mind move into a low-effort, focused state—very similar to simple meditative exercises. Early experimental work found that structured coloring (like mandalas) can reduce state anxiety more effectively than unstructured drawing, probably because the pattern gives the brain a gentle structure to follow and reduces decision fatigue.
A broader review and lab studies also show that coloring tasks can improve mood and create short-term reductions in stress and negative affect—especially when the activity is structured and the participant can relax into the rhythm of coloring. That’s one reason adult coloring books and mandala pages became popular as a self-care tool.
Mindfulness + mandala coloring: focused attention without pressure
Mindfulness practice is about anchoring attention to a present-moment experience. Mandala coloring offers a low-barrier way to practice present-focused attention: choosing colors, filling shapes, and noticing brush/pencil strokes keep your mind gently engaged and away from rumination. Recent trials of mindfulness-based mandala coloring found measurable benefits for psychological stress markers and even physiological indicators (like reduced cortisol) in some populations—especially when combined with a guided, mindful approach.
(Important balance: some studies report that free drawing or other simple art activities can be similarly helpful; results can depend on the person, the setting, and how the task is guided. But for many people, mandalas are a useful and approachable tool for mindful practice.)
Why meditation / ambient music helps concentration
Not all music helps focus—but the right kind can. Research shows that preferred, low-demanding, non-lyrical background music (ambient or meditative tracks) can enhance sustained attention and create a productive arousal level for certain tasks. In short: the right music can tune your brain into a calmer, more focused state.
That’s why pairing mandala coloring with gentle meditation music or soft ambient tracks is especially effective: the music provides a steady, unobtrusive auditory background while the mandala provides a visual, tactile anchor—together they reduce distractions and make it easier to remain present.
Practical tips — how to use mandala coloring + music for better focus
Keep it simple. Choose a mandala with medium complexity—too simple may be boring; too complex can be frustrating.
Set a timer (25–30 minutes). Short, focused sessions work best for building attention stamina.
Pick the right music. Instrumental, slow-tempo, and low-dynamic-range music works best (no lyrics).
Use good materials. Comfortable colored pencils or soft markers help you stay engaged.
Make it a ritual. A consistent daily or study break routine can train your brain to switch into focused mode when you sit to color.
Who benefits most?
Studies indicate that people experiencing situational anxiety, stress, or attentional fatigue tend to get the most immediate benefit. Students and remote workers often report that short mandala-coloring breaks help them reset and return to tasks with clearer attention. That said, individual responses vary—some people prefer other forms of mindful art or simple breathing practices.
Quick summary
Mandala coloring benefits: reduces stress, promotes mindfulness, supports focus
Coloring for stress relief: effective short-term mood improvement in many studies
Meditation music for concentration: ambient/lyrical-free music can enhance sustained attention
Mindful art for beginners: easy, accessible practice with low barrier to entry
Try it with me
Want to try right now? Watch my calming mandala coloring video (with meditation music) and follow the process: https://youtu.be/fBmzM4kz-a4?si=5kkdrjtaHiBHToCg. If you try it, tell me how it felt—did your mind quiet? Did you notice better focus afterward?
Sources & References
- Curry, N., & Kasser, T. (2005). Can coloring mandalas reduce anxiety? Art Therapy, 22(2), 81–85.
- Ashdown-Franks, G., et al. (2018). The psychological benefits of mindful art-making. Journal of Integrated Studies in Stress.
- American Psychological Association — Mindfulness and Stress Reduction Techniques (APA.org)
- National Institutes of Health — Meditation: In Depth (NIH.gov)