Nachrichten von Kriegen, Krisen und Unsicherheit sind plötzlich nicht mehr weit weg, sondern Teil unseres Alltags geworden. Und auch wenn wir funktionieren, arbeiten, unseren Tag leben – schwingt bei vielen etwas mit: ein leises Gefühl von Unruhe. Manchmal auch Angst. Manchmal Ohnmacht. Und manchmal diese schwer greifbare Frage, wie das alles weitergehen soll.

Nicht immer laut. Aber oft präsent.

Genau in solchen Zeiten entsteht ein Wunsch, der sehr klar ist: innere Ruhe finden.
Nicht, weil im Außen alles ruhig wäre – sondern weil wir einen Ort in uns brauchen, der es ist.

Was mir dabei hilft, ist kein Rückzug aus der Welt und auch kein „mehr Wissen“. Es ist ein Perspektivwechsel. Einer, der mich immer wieder zurückführt zu dem, was tatsächlich in meiner Hand liegt.

Und genau dafür habe ich ein Bild gefunden:

Das Mandala of Control

Der Gedanke des Circle of Control ist nicht neu. Er geht auf die stoische Philosophie zurück, auf Epiktet, und ist so schlicht wie entlastend:

Es gibt Dinge, die du beeinflussen kannst.
Und es gibt alles andere.

Was in der Welt passiert, wie andere Menschen handeln, welche Nachrichten uns erreichen – all das liegt außerhalb unseres direkten Einflusses. Und doch verbringen wir oft unglaublich viel Energie genau dort.

Ich kenne das gut. Dieses innere Kreisen, dieses gedankliche Festhalten an Dingen, die sich nicht greifen lassen – und die uns trotzdem nicht loslassen.

Irgendwann wurde mir klar: Ich brauche dafür ein Bild.

So ist mein Mandala of Control entstanden. In seiner Mitte liegt das, was mir gehört. Nach außen hin wird es weiter, offener – ein Raum für alles, was ich nicht kontrollieren kann, sondern nur loslassen darf.

Nicht als perfekte Lösung. Aber als Orientierung, zu der ich immer wieder zurückkehren kann.

Innere Ruhe finden beginnt nicht im Außen

Ein Mandala hat immer einen klaren Mittelpunkt. Von dort entfaltet sich alles Weitere.

Und genau so fühlt es sich auch an.

In deiner Mitte liegt das, was du wirklich beeinflussen kannst:
deine Gedanken, deine Reaktionen, dein Umgang mit dir selbst, dein Atem in diesem Moment.

Je weiter du dich davon entfernst, desto schneller entsteht dieses Gefühl von Getrieben-Sein. Von innerer Unruhe. Von Ohnmacht.

Innere Ruhe finden bedeutet deshalb nicht, die Welt auszublenden.
Sondern immer wieder bewusst in diese Mitte zurückzukehren.

Warum sich Ohnmacht so real anfühlt

Was wir oft unterschätzen: Unser Körper unterscheidet nicht klar zwischen einer realen Bedrohung und dem, was wir über Nachrichten und Eindrücke aufnehmen.

Wenn wir täglich mit Krisen, Konflikten und Unsicherheit konfrontiert sind, reagiert unser System genau darauf – mit Anspannung, erhöhter Wachsamkeit und dem Gefühl, handeln zu müssen.

Nur: Es gibt oft nichts Konkretes zu tun. Und genau dort entsteht dieses Gefühl von Ohnmacht. Nicht plötzlich, sondern schleichend. Nicht, weil wir schwach sind – sondern weil wir zu lange versuchen, Dinge zu halten, die nicht in unserer Hand liegen.

Für mich ist das Mandala of Control in solchen Momenten eine leise Erinnerung:
Wo ist gerade meine Energie? Und gehört sie wirklich dorthin?

Innere Ruhe finden im Alltag – drei Wege zurück

1. Den eigenen Fokus sanft verschieben

Es geht nicht darum, die Welt auszublenden.
Aber es macht einen Unterschied, worauf du deinen Blick richtest.

Statt dich immer wieder in das zu ziehen, was außerhalb deiner Kontrolle liegt, kannst du dich fragen:
Was liegt heute konkret in meiner Hand?

Das darf klein sein.
Ein kurzer Spaziergang. Ein bewusst geführtes Gespräch. Ein Moment der Ruhe.

Oft beginnt genau dort etwas, das sich wieder nach Stabilität anfühlt.

2. Visuelle Anker bewusst nutzen

Manchmal braucht es keinen neuen Gedanken, sondern einen neuen Blick.

Wenn dein Auge einem Mandala folgt, entsteht etwas sehr Ruhiges: Die gleichmäßigen Formen, die Wiederholungen, die Balance – all das wirkt direkt auf dein Nervensystem.

Der Atem wird tiefer.
Die Gedanken langsamer.

Ein Mandala im Raum kann so zu einem stillen Anker werden. Nicht als Dekoration, sondern als etwas, das dich immer wieder zu dir zurückholt.

3. Mit den Händen zurück in den Moment finden

Es gibt einen Unterschied zwischen Ablenkung und echter Regeneration. Das eine beruhigt kurz. Das andere trägt dich wirklich zurück zu dir.

Für mich passiert genau das beim Malen. Punkt für Punkt entsteht ein Rhythmus, der nichts fordert und nichts bewertet. Mit der Zeit wird es stiller im Kopf – und gleichzeitig klarer. Dieses Eintauchen ist für mich einer der direktesten Wege, innere Ruhe zu finden.

Was dich wirklich trägt

Die Welt wird nicht plötzlich einfacher oder ruhiger. Das liegt nicht in unserer Hand.

Was wir aber beeinflussen können, ist der Ort, von dem aus wir ihr begegnen. Für mich ist es immer wieder diese Bewegung zurück zur Mitte. Nicht perfekt, nicht dauerhaft – aber bewusst.

Das Mandala of Control ist dafür kein Konzept, sondern eine Erinnerung: Ich habe Einfluss. Nicht überall, aber genau dort, wo es zählt.

Und manchmal reicht ein ruhiger Blick auf ein Muster, um das wieder zu spüren.

Eine kleine Orientierung für dich

Wenn du gerade merkst, dass es dir ähnlich geht:

• Richte deinen Fokus bewusst auf das, was du beeinflussen kannst
• Erlaube dir, weniger aufzunehmen, wenn es zu viel wird
• Finde einen Anker – visuell oder kreativ –, der dich zurück zu dir bringt

Wenn du dir genau diese Ruhe auch in deinen Raum holen möchtest:
In meinem Atelier entstehen handgemalte Mandalas, die dich im Alltag begleiten und immer wieder an deine Mitte erinnern. Oder du erlebst es selbst im Tun – alle aktuellen Workshop-Termine findest du auf meiner Website.

Vielleicht ist genau das dein erster Schritt zurück.

The post Innere Ruhe finden – mein Weg durch turbulente Zeiten appeared first on jayjayma.de.

It doesn't matter what you do with it – it's how you approach it that counts. Just a few minutes of conscious observation can send a small signal to your autonomic nervous system: You can let go.

In my last post, ‘Understanding the autonomic nervous system – and regulating it with gentle impulses’, I described why balance is so crucial in this system. Today, we will discuss how mandalas can help you maintain your balance in everyday life.

Discover five mindful ways to incorporate mandalas into your daily life:

1. A quiet minute in the morning

Before the day gets going: sit down with a cup of tea in a quiet place.
Look at your mandala. Let your gaze rest in the centre – or slowly wander from the inside out.
This gentle focus acts like a reset for your nervous system. The day can begin clearly and calmly.

2. Micro-break during the working day

When your head is full and you feel like you are losing yourself:
Take a deep breath. Focus your gaze on a mandala – whether on the wall or as a background on your screen.
Just 60 seconds can be enough. Your mind will release the pressure and your body will return to a calm rhythm.
The balance between the sympathetic and parasympathetic nervous systems will begin to realign itself.

3. Evening relaxation to wind down

No scrolling, no activity before bedtime.
Instead: three minutes with a mandala. Your gaze becomes calmer, your breathing deeper, your body lighter.
You allow your system to switch to the parasympathetic nervous system – the one responsible for regeneration.
This small ritual can have a big impact: you fall asleep more easily, breathe more deeply and let go more easily.

4. A place of contemplation in the room

Hang your mandala where your gaze will always find it. Not hidden away, but visible – as a quiet centre.
A brief moment is enough to realign yourself internally.
Over time, this glance will almost unconsciously become an invitation to ground yourself.

5. Use colours consciously

Colours convey moods. Some mandalas have a calming effect, others are invigorating.
Sage clarifies. Orange has a warming effect. Deep blue is relaxing.
By making conscious choices, you send subtle impulses to your nervous system.
Notice how the room changes over time – and how you change with it.

A mandala needs no instructions.
Just a moment of openness.

Perhaps it will become a daily ritual for you. Perhaps a silent connection – between you and what sustains you.

Make sure you get one of the originals for your daily ritual – either from the shop or let us create your dream mandala together.

The post Ruhe sehen, Ruhe spüren – wie Mandalas dein vegetatives Nervensystem entlasten können appeared first on jayjayma.de.

In this article, you will learn
– how this system works,
– what throws it off balance
– and how gentle stimuli – including visual ones – can help restore balance to our autonomic nervous system.

Maybe that's exactly the invitation you need right now.

What exactly is the autonomic nervous system?

Your autonomic nervous system ensures that your heart beats, your breath flows, and your digestive system functions—even when you are asleep. It is like an internal orchestra conducting the rhythm of your body.

Two opponents work hand in hand in this:

• The sympathetic nervous system gets you going. It makes your heart beat faster, gives you energy, and gets you ready to make decisions. When you need to focus, react quickly, or overcome challenges, it kicks in.
• The parasympathetic nervous system is your haven of peace. It brings you back to a state of relaxation. It lowers your pulse, deepens your breathing, and promotes digestion, sleep, and inner balance.

A particularly important part of the parasympathetic system: the vagus nerve—sometimes called the “rest and digest” nerve. It connects the brain, heart, lungs, and digestive system and helps the body return to a state of safety and relaxation. When it is active, the body is allowed to let go.

The autonomic nervous system has no off switch. It constantly adapts to your everyday life, your thoughts, and your environment. In the best case scenario, the sympathetic and parasympathetic nervous systems alternate harmoniously. Tension and relaxation find their natural rhythm.

But in our world, this rhythm has shifted. We are “on” far too often, on alert, under pressure. The sympathetic nervous system dominates. And that has consequences—not only for our physical well-being, but also for our emotional balance.

Why do we often feel overwhelmed?

We live in a time of constant stimulation.

Smartphones, emails, appointments, expectations—they all speak the same language: Now! Immediately! Move on!
Even our breaks—a quick glance at Instagram, scrolling through the latest news—don't allow our nervous system to rest.

The sympathetic nervous system remains active. It thinks you are fighting. Or fleeing. Or negotiating with a saber-toothed tiger. But you are just sitting at your desk.

But at some point, it becomes too much:
the natural balance between tension and relaxation is thrown off. We function—but we can no longer relax.

What signs does an overburdened autonomic nervous system send?

Sometimes it whispers.
Sometimes it screams.

Your nervous system sends signals—often quietly, often too late. But the signs are there:

• Your breathing remains flat and short.
• Sleep comes hard—or goes too early.
• Your heart is pounding, even though you are sitting still.
• You feel nervous, even though everything is actually fine.
• Your concentration breaks down faster than usual.

These are not mistakes. These are not weaknesses.
These are clues.
Your body is trying to protect you. It is telling you: Something is too much. Something needs space.

This is the moment when you can counteract–gently, mindfully, without pressure.

What helps the autonomic nervous system regain its balance?

You can't force relaxation.

The autonomic nervous system reacts to what we perceive—not to what we “actually know.”
That's why it needs stimuli that convey security. Rhythm. Calm. Reliability.

What helps:

• Deep, calm breathing–especially deep exhalation without pressure, as this activates the parasympathetic nervous system.
• Relaxing exercise such as walking or gentle yoga
• Comforting warmth, for example from a hot water bottle, a cozy blanket, or a (not too hot) bath
• Silence or quiet sounds
• Regularity–even small rituals give the system stability

The vagus nerve in particular—the body's most important resting nerve—is particularly sensitive to precisely these signals. Even small, recurring stimuli can show it, and thus the body, that you are safe and can relax.

But we can also visually invite the parasympathetic nervous system to take the lead again—and switch to relaxation mode.

Certain images, patterns, and colours act as silent stimuli: they remind our system of order, calm, and security. Circular shapes in particular—such as mandalas—appeal to the nervous system in a special way. We will take a closer look at exactly how this works in the next section.

How do mandalas benefit our autonomic nervous system?

A mandala speaks without words.
And that is precisely what makes its effect so powerful.

When your gaze falls on a mandala, something ancient happens:
your system recognises patterns. The rhythm calms you, and the focus on the centre allows the noise to fade away.

This visual uniformity acts like an internal rocking motion.
The nervous system perceives the repetition—the order, the centre—and begins to react:

• Breathing slows down and deepens.
• The muscles and the shoulders relax.
• The gaze becomes softer.
• The parasympathetic nervous system becomes active.

The circular structure of a mandala signals safety to the body.
It is reminiscent of shapes found in nature: tree rings, flowers.
The gaze wanders from the outside to the inside—and from the inside to the outside. This creates a meditative movement that slows down the whirlwind of thoughts.

Colours also play a role:
warm tones such as orange or ochre convey a sense of security. Cool blue has a calming effect. Green has a balancing effect—like a forest for the eyes.

In this way, the mandala becomes a silent anchor. Not through explanation—but through experience.

Not every mandala has the same effect on every person—and that's okay. As with music, colours, or scents, there may or may not be resonance. The important thing is to allow yourself to feel: What is good for me?

Lies hier, wie dich Mandalas im Alltag unterstützen können, dein vegetatives Nervensystem zu entlasten.

Why is this gentle approach worthwhile?

Because our bodies often understand more than our minds. Because your autonomic nervous system finds peace not through effort, but through invitation.

Sometimes it doesn't take much: a calm breath. A colour that carries you. A shape that makes order tangible.

Perhaps a mandala is just such a moment. Something that does not seek to explain, but to remind. Of your centre. Of your rhythm. Of that which may become still within you.

If you would like to experience the effect of such an image in your space, you can find hand-painted mandalas in the shop—each one is unique and designed to promote calm and balance.

The post Das vegetative Nervensystem verstehen – und mit sanften Impulsen regulieren appeared first on jayjayma.de.

Why use a mandala for meditation?

Symbolically, a mandala has a strong meaning. It represents the cycle of life, the universe and unity. The symmetrical circular shapes have a calming effect on the mind and help sharpen focus. Mandalas are ideal for deepening the meditative state because they draw attention to a central point and liberate us from external distractions.

Step-by-step guide: meditation with a mandala

1. Select your mandala

• Find a mandala that appeals to you. Pay attention to the colours and patterns, they should give you a sense of calm and harmony. You can choose a mandala that has a special meaning for you, or just one that appeals to you visually.
• Ideally, choose a physical mandala art piece to place nearby or hang on your wall. This creates a deeper, physical connection. Alternatively, use a printed mandala to place on your desk or near your meditation spot.

2. Create a calm environment

• Look for a quiet place where you won't be disturbed. Dim the lights, light a candle, or play some soft music if you like.
• Make yourself comfortable, either sitting or lying down. An upright position promotes alertness, while a relaxed sitting position helps the meditation to flow.

3. Focus on your breathing

• Breathe in and out deeply and calmly. Close your eyes briefly to relax your body, then open them again. Feel how your body and mind relax with each breath.
• Inhale and exhale consciously while looking at the mandala to centre yourself and establish the connection between you and the mandala.

4. Begin to meditate on the Mandala

• Position your mandala in your field of vision so that you can comfortably look at it. Your gaze should be calm and relaxed, without effort.
• Start by following the central point of the mandala with your eyes. Let your gaze wander outwards from this point, following the symmetrical shapes.
• Keep returning your gaze to the centre, just as the energy of the mandala itself flows back to the source again and again. This helps to focus the mind and keeps your thoughts from wandering.

5. Let your attention sink into the mandala

• Let your eyes slowly move from the centre to the outside, observing the patterns, colours and details. Allow each individual element of the mandala to enter your mind without judging or analysing.
• As thoughts emerge, gently allow them to pass without engaging with them. Gently return your gaze to the centre.

6. Deepen your experience

• Observe how your gaze gently glides from one pattern to the next. Try to consciously perceive the contours and details without hurrying. The rhythm of your breathing and the slow movement of your gaze create a meditative trance.
• Whenever you notice your thoughts wandering, gently bring your attention back to the mandala. Each time you return your gaze to the centre, you focus more on the moment and strengthen your meditative state.

7. Repeat a calming affirmation (optional)

• A helpful technique is to repeat a calming word or affirmation to yourself in your mind, such as ‘peace’, ‘harmony’ or ‘I am in harmony’. Repeat it at your own pace while looking at the mandala.
• Let the words resonate in your mind without forcing them. Feel the connection between the visualisation of the mandala and the soothing words.

8. Consciously finish the meditation

• Once you feel that the meditation is coming to an end, close your eyes for a moment. Reflect on what you have experienced. Pay attention to your breathing and the state of your mind.
• Slowly open your eyes, take a moment to savour the calm and clarity, and then come back to your daily routine.

Advice for regular practice

By meditating regularly with mandalas, you will notice how your mind becomes increasingly calm and focused. You can do the meditation daily or whenever you feel you need to rediscover your inner balance. By repeating the practice, you can experience the profound effect of mandalas on your mental and emotional well-being.

Meditating with mandalas is a powerful method for developing mindfulness, calming the mind and connecting more deeply with yourself. Regularly contemplating and immersing yourself in the harmonious patterns of a mandala not only promotes concentration, but also inner peace.

Feel free to browse my shop or visit one of my workshops if you want to discover a mandala to accompany you on your meditative journey. I look forward to supporting you on this journey!

The post Das Mandala als Werkzeug zur Meditation appeared first on jayjayma.de.

Looking at mandalas and its calming effect

When looking at a mandala, the gaze focuses on the centre, while the concentric patterns gently guide the mind. This meditative focus on the symmetry and order of the mandala can lead to the activation of the parasympathetic nervous system. This manifests itself in a slowing of the heartbeat, deeper breathing and an overall calming of physical and mental arousal. The mind enters a state of relaxation, which leads to a reduction in stress hormones such as cortisol.

Studies show that looking at geometrically ordered patterns such as mandalas stimulates the prefrontal cortex, which is responsible for concentration and emotional regulation. By focusing on a centred pattern, attention can be diverted from stressful thoughts and directed towards a calm, orderly visual stimulus. This leads to a calming of the sympathetic nervous system and helps the body to switch to a restful state.

The healing power of painting mandalas

Painting a mandala is an even deeper creative process. While creating one yourself, your focus is directed to the symmetrical pattern and the recurring points. This creative focus often leads to a state of ‘active meditation’ that promotes the parasympathetic nervous system and increases heart rate variability – a sign of healthy functioning of the autonomic nervous system.

The even placement of dots, as practised in the dot painting technique, helps the body to find a harmonious rhythm, similar to deep, even breathing in a meditation exercise. This can trigger a so-called ‘flow state’ in which the mind is fully absorbed in the creative process and external stress factors fade into the background.

These regular, rhythmic movements reduce the activity of the sympathetic nervous system, helping the body to relax and regenerate. At the same time, the parasympathetic nervous system is stimulated, which promotes recovery from stress and enhances feelings of calm and contentment. In addition, the activity of the creative part of the brain – often referred to as the ‘right brain’ – also stimulates emotional well-being, which further lowers stress levels.

Viewing and painting mandalas offers a natural and effective method of calming and balancing the autonomic nervous system. It promotes the activation of the parasympathetic nervous system, reduces the physiological reactions to stress and supports deep, healing relaxation. In a hectic world, the mindful handling of mandalas can help you to find inner peace and to return your body to its natural, harmonious state.

The post Die Wirkung von Mandalas auf das autonome Nervensystem appeared first on jayjayma.de.

Spirituality – what does that exactly mean? The term is often associated with religion, meditation or esoteric practices. But spirituality is much more than that: it is a universal experience that each of us can have in our own way. To understand the essence of spirituality, it is worth taking a look at its linguistic root. The Latin word spiritus means'breath' or'breath of life'. The breath that keeps us alive is the foundation of our existence – and at the same time a deep connection to the universal.

The breath as a bridge between body and mind

Just as breathing nourishes us physically, so does spirituality nurture us on a deeper level. Each conscious breath can connect us with the moment, center us and make us feel that we are part of a greater whole. In my work with mandalas, I experience this connection again and again: consciously painting, creating forms and colors in the rhythm of the breath, becomes a meditative practice. It is as if each mandala reflects the breath of life of its creator.

It is possible not to be spiritual?

If spiritus means breath, it begs the question: can you not be spiritual at all? As long as we breathe, we carry the breath of life within us – and with it the potential for spirituality. But not everyone is aware of this potential. Many people are so caught up in their daily lives that they lose contact with their inner core. Spirituality does not require any special rituals, but rather a willingness to pause, feel the breath and experience the moment.

Mandalas as a path to spirituality

Mandalas offer a unique way to experience spirituality – beyond dogma or concepts. When looking at a mandala, we are immersed in symmetry and harmony. When painting a mandala, we feel the power of creation that unfolds with each dot and each line. The process reminds us that spirituality is not a goal, but a path – a constant breathing, creating and being.

Universal breath

Spirituality is not a religion, a technique or a philosophy. It is the universal breath that connects us with all living things. Next time you consciously breathe, be aware: this breath is an expression of your spirituality. And perhaps mandalas will inspire you to make this breath visible in colors and shapes – as a reminder that you are part of a larger whole.

Feel your breath. Paint a mandala. And discover your own spirituality.

The post Spiritualität – der Atem des Lebens appeared first on jayjayma.de.