The Sacred Circle: Mandalas in Eastern Philosophy, Yoga, and Meditation

Over the years of practising yoga and meditation I have encountered the image of mandalas many times. However, until some recent research, I was not fully aware of their true meaning. More than just a beautiful design, the mandala is a profound spiritual tool, a representation of the cosmos and our inner world. They can be used as a powerful tool in our yoga and meditation practice.

The word ‘mandala’ comes from the Sanskrit for ‘circle’ or ‘completion’ (Fontana, 2023). It is a symbol that is present in various spiritual traditions, but most notably Hinduism and Buddhism. While it appears in many forms, its fundamental structure is a circle containing a square, with four gates and a central point. This geometric structure shows a map of the universe, representing the journey from the outer world of appearances to the inner sanctuary of the self.

Mandalas in Eastern Philosophy

In Eastern philosophy, the mandala is not a static object but a dynamic representation of the universe in all its complexity and harmony. It is a cosmic diagram that reflects the interconnectedness of all things and the journey toward enlightenment. In future blog posts I will be discussing this interconnectedness and relationship between the outer world and our inner selves.

Hinduism: In Hinduism, mandalas often take the form of yantras, which are geometric diagrams used as spiritual tools to invoke deities, focus the mind, and channel divine energy. The Sri Yantra, for example, is a well-known Hindu mandala of interlocking triangles that symbolise the cosmic dance between Shiva (consciousness) and Shakti (energy) (Spiritual Arts, 2025).

Buddhism: Mandalas are a core component of Vajrayana Buddhism, particularly in Tibet. Here, they are often meticulously constructed from coloured sand, a practice that can take days or even weeks. Each intricate detail represents a different aspect of a deity or a philosophical concept. The process of creating a sand mandala is itself a profound meditation and an offering. The final act of sweeping away the sand and releasing it into flowing water serves as a powerful teaching on the impermanent nature of all things, a central tenet of Buddhist philosophy (Smithsonian Institute, 2025).

Here is a short (1-2 mins) video of the construction and destruction of a Tibetan sand mandala: https://www.youtube.com/watch?v=8ov4-Fwhy5o

Mandalas in Yoga and Meditation

As well as being a beautiful image to enjoy, mandalas and their meaning can be deeply woven into the fabric of a yoga and meditation practice.

Meditation: As a focal point for meditation, a mandala helps to anchor the mind and prevent it from wandering. By focusing your gaze on the central point and then allowing your awareness to expand outwards to the intricate patterns, you can cultivate a state of deep concentration, or dharana, the sixth limb of yoga. This process can help to quiet the mental chatter and lead you toward a state of profound stillness. This was what the sage Patanjali, who created the Yoga Sutras, defined yoga as: Chitta Vritti Narodha (removing the fluctuations of the mind) (Yogapedia, 2019). The mandala becomes a visual representation of your inner journey, guiding you from a scattered, chaotic mind to a state of centred awareness.

Here is a not-so-short video of an example of using a mandala to meditate: https://www.youtube.com/watch?v=h25z65zAZNE&list=RDh25z65zAZNE&start_radio=1

Yoga (asana): In yoga asana (physical practice of poses), the concept of the mandala has inspired a style of practice known as ‘Mandala Vinyasa’ or ‘Mandala Flow’. In this form of yoga, you move in a 360-degree circle around the mat, mirroring the circular pattern of a mandala (Yoga Journal, 2023). This fluid, repetitive sequencing is a form of moving meditation, linking breath and movement in a way that helps to create a sense of rhythm and flow. Each movement in a Mandala Vinyasa practice is a step on a journey, exploring the four cardinal directions and the four elements (Earth, Water, Fire, Air), ultimately leading you back to your centre. For those of you who are familiar with my Moon Salutation classes, they often follow this 360-degree sequence.

Here is an example of a Mandala Vinyasa class from Katarina Rayburn at Movement for Modern Life. She has recorded a range of Mandala sequences. If you do not have a subscription, you can usually get a 14 day free trial.

https://movementformodernlife.com/yoga-class-1236-mandala-twists-core

If not, here is a slightly less professional 60 minute class of a New Moon salutation (Mandala-style) recorded in my very small spare room: https://www.youtube.com/watch?v=34rJ-DR1mus

Western perspective of Mandalas

The spiritual and psychological significance of mandalas has not been lost on Western academics. The renowned psychoanalyst Carl Jung was a great proponent of the mandala, viewing it as a symbolic representation of the ‘unconscious self’ and the process of ‘individuation’ - the journey toward psychological wholeness (Jung, 2017). Jung believed that creating or contemplating mandalas could help individuals to integrate fragmented aspects of their psyche and find a sense of inner harmony.

Recent academic research supports the therapeutic benefits of working with mandalas. Studies have shown that activities like drawing and colouring mandalas can help to reduce stress, anxiety, and negative moods (Campenni and Hartman, 2020; Donnalley, 2022). The repetitive, circular patterns are thought to have a calming effect on the nervous system, potentially reducing the activity of the amygdala, the brain's ‘fear centre’ (Shukla and Jain, 2024). This highlights how a practice with ancient roots can still offer profound benefits for our modern, often overstimulated, lives.

The mandala, therefore, is far more than a decorative symbol. It is a powerful tool for transformation, a map for the inner journey, and a mirror of the universe itself. By engaging with mandalas in our yoga and meditation practices, we connect with a timeless wisdom that can guide us toward greater peace, clarity, and wholeness.