Let’s get one thing straight: colouring is NOT just for kids.
If you still think colouring is just about crayons and CBeebies, then my dear friend, pull up a chair, grab your finest felt tips, and let me blow your adult mind, quite literally.
We’re diving deep into the gorgeous, relaxing, brain-hugging world of adult colouring.
Yes, it’s a real thing. No, you don’t need to be “artistic.” And yes, it counts as self-care, meditation, therapy, and dopamine all rolled into one. Oh, and by the way, I just happen to have the perfect book to get you started, but more on that later.
First things first: What’s one thing you loved as a child?
Pause and really think about it.
What was the one thing you could spend hours doing when you were little, whether it was sunny or rainy, whether you were at school or bored stiff at home?
Most people say colouring.
That simple joy of sitting cross-legged with your pencils scattered all around, totally immersed in a world you were creating. You didn’t need permission, Wi-Fi, or a five-step ritual. You coloured when you were bored. When you were happy. When you needed quiet. You did it alone, often instinctively. It wasn’t about making something perfect, it was about the feeling it gave you.
Now fast-forward to adulthood.
our phone never leaves your hand. Notifications rule your time. You can’t sit still without reaching for a screen. And somewhere along the way, the simple, peaceful act of colouring was traded for scrolling TikTok or replying to that email at 11:49pm.
But your inner child is still there, crayons in hand, waiting for you to come back.
That’s where adult colouring comes in, it’s like a bridge to the you that existed before the noise. Before you were someone’s boss, partner, parent, or problem-solver. When you were just you, sitting in stillness and letting the colours flow.
And, that’s not just nostalgia, it’s a healing practice in disguise.
Brain Waves & Colouring: What’s Actually Happening Up There?
Let’s nerd out for a minute.
Your brain operates on electrical currents that cycle at different speeds called brain waves. When you’re in full-on productivity mode, your brain is buzzing in beta waves; fast, focused, often stressed. When you’re relaxed or meditating, you enter alpha waves, a slower frequency linked to calmness, mindfulness, and creativity.
Now guess what happens when you colour?
You switch from beta to alpha.
You stop overthinking and start being.
That’s right, research shows that colouring activates the prefrontal cortex (decision-making, focus) while quieting down the amygdala (the brain’s anxiety alarm bell). In other words, when you colour, your brain gets a gentle hug and a cheeky nap at the same time.
Science Says: Colouring = Therapy Lite
Let’s talk data (don’t worry, I’ll keep it fun).
In 2005, a study by Curry and Kasser, adults who coloured mandalas reported lower levels of anxiety and stress compared to those who doodled or sat quietly. Mandalas in particular, those beautiful circular patterns that symbolise balance and harmony had the strongest calming effects.
A 2012 article published in Art Therapy: Journal of the American Art Therapy Association found that just 20 minutes of colouring could reduce cortisol levels (aka the “stress hormone”).
Psychologists now recommend colouring as a mindfulness practice for people with PTSD, anxiety, depression, ADHD, and even dementia.
Basically, if your brain is doing the absolute most, colouring is the chill pill it’s been begging for, and there’s no prescription required.
Colouring Creates New Neural Pathways
Adult colouring doesn’t just relax your brain, it rewires it.
Every time you pick up a pencil and choose a colour, your brain lights up. You're creating new neural connections, especially in areas linked to:
- Focus and concentration
- Fine motor skills
- Problem-solving and decision-making
- Visual processing
Even if you colour the same mandala twice, your brain engages with it differently each time. It’s like a little boot camp for your grey matter, but way more fun and no yelling involved.
Why Mandalas Are the Beyoncé of Adult Colouring
You could colour anything, sure, a cat, a pineapple, a sweary quote (guilty, love those too). But there’s something extra magical about mandalas.
Mandalas have been used for centuries across cultures, from Tibetan monks to Hindu rituals to Native American art. The word “mandala” means circle in Sanskrit, but it symbolises wholeness, unity, and the universe itself.
They naturally draw your eye inward and encourage contemplation. Think of it like walking a labyrinth with your pencils; slow, focused, meaningful.
Each layer you colour moves you closer to the centre. And in life, isn’t that what we’re all trying to do?
Benefits of Adult Colouring (in case your brain needs a checklist):
- Reduce stress and anxiety
- Boost mood and increase dopamine
- Improve focus and concentration
- Activate mindfulness and flow state
- Encourage creativity (even if you think you’re not creative)
- Help with insomnia by calming your mind before bed
- Support emotional healing and mental health recovery
- Reconnect you with joy, play, and childlike wonder
And unlike other stress relievers (cough cough; wine, Netflix marathons, doom scrolling), this one is guilt-free, screen-free, and you actually have something beautiful to show at the end.
“But Bhupi, I’m not artistic.”
Oh hon, you don’t need to be!
Colouring is not about being the next Van Gogh. It’s about self-expression. It’s about choosing colours that feel good. It’s about YOU, a cup of tea, your playlist on low, and just being in the moment.
There’s no right or wrong. If you want to colour the lotus petals blue and the sky orange, go for it. You’re the boss of your pencils.
Introducing The I AM Collection – Mindful Mandalas
Right. So now that we’ve wooed your brain with science and seduced your soul with symbolism, let me introduce you to your new best friend: my brand new adult colouring book.
The I AM Collection – Mindful Mandalas is finally here!
This is not your average colouring book. This is a soulful experience, a moment of pause, a “put your phone away and come back to yourself” kind of vibe.
I created this book after years of drawing mandalas in my sketchbooks (and being told by friends, family, and my own intuition to finally publish the damn thing). Each mandala is hand-drawn with intention, love, and a little fun.
What makes it special?
Unique hand-drawn mandalas, each titled with a powerful I AM affirmation; like I AM Safe, I AM Love, I AM Enough, I AM Powerful, I AM Healing, and more.
Mindfulness pages for each mandala, including:
- Breathing techniques
- Journaling prompts
- Self-reflection questions
- Affirmations
- Mini meditations
- And practical tips to bring each I AM quality into your real life
Each spread is a complete experience. One page to colour. One page to connect with yourself. It’s like a spa day for your nervous system.
And yes, it’s available worldwide on Amazon. Just search “Bhupi Panesar” and treat yourself or someone you love.
Who’s it for?
Honestly? Everyone.
But especially:
- Busy women juggling all the hats and losing themselves in the process
- People recovering from burnout, grief, trauma or heartbreak
- Mindfulness lovers who can’t sit still for meditation
- Creative souls looking for a low-pressure outlet
- Coaches, therapists, teachers and yoga lovers wanting tools for themselves or clients
- Anyone who needs a break without guilt
So whether you’re buying it for yourself, your bestie, your mum, your therapist, or your ex who definitely needs to chill, this book will make hearts happy.
Let’s Wrap This Up with a Bow (and a Crayon)
We spend so much of our lives doing; rushing, proving, scrolling, surviving.
But colouring?
Colouring brings us back to being.
It’s simple, meditative, soulful and deeply joyful. It reminds us that play is not a luxury, it’s a necessity. That being present is an act of rebellion in a world that thrives on distraction.
So go ahead, choose your colours. Shade the petals. Fill in the gaps. Let go of perfection. Make mistakes. Start again.
The page doesn’t judge.
The mandala always welcomes you back.
And The I AM Collection – Mindful Mandalas is here to hold your hand through it all.
Ready to colour your way back to calm?
Grab your copy on Amazon by searching “Bhupi Panesar” if you don’t live in the UK, Canada or US and let the healing begin.
Order now:
P.S. Tag me!
If you’re colouring from the book, I want to see it!
Tag me on Instagram @bhupi_panesar or use the hashtag #MindfulMandalasWithBhupi for a chance to be featured and to spread the zen-vibes far and wide.
And one more thing, gorgeous soul;
If you loved the book, even just a smidge, PLEASE, PLEASE leave a review on Amazon. I can’t even tell you how much it helps. So many people are quietly searching for a moment of peace, a spark of creativity, or a tool to help them get through the chaos, and your review could be the exact nudge they need.
Not everyone follows me on social media, gets my newsletters, or stumbles upon my website, but they do read reviews. Your words have power. Your experience matters. And your five stars? Well, they light up my heart like Diwali.
Truly appreciate it. Deeply. Hugely. Gratitude from every mandala-loving cell in my body.
Now go forth and colour with wild abandon!
Pencils out, heart open. Let’s colour the hell out of life.
Each page is filled with hand-drawn mandalas, affirmations, and mindfulness prompts to help you relax, reflect, and reconnect.
