From breathwork to journaling: our tools to release emotions and creativity
Over the course of our retreats, Mandala Project has developed a unique approach to emotional integration. We observed that the body, mind, and imagination open more when multiple tools are combined. That’s how a protocol was born that links breathwork, creative movement, intuitive writing, and sound therapy. Together, they create a safe airlock where emotions move, are named, and transform. This article takes you behind the scenes of our 2024 workshops in Ibiza and Kerala.
Breathe to open the door
Everything starts with the breath. The breathwork sessions described in 2022 remain the pillar. The idea is to bring each participant into a gentle altered state of consciousness where mental defenses soften. We use 20‑minute circular breathing cycles followed by a slow nasal breathing phase. Instructors offer verbal invitations that link the breath to emotions: “Inhale trust, exhale what must be released.” This first step activates the limbic system, home of memory, and prepares the ground for expression.
Move the body
After breathwork, we shift into guided intuitive movement. Inspired by five‑rhythms dance and somatic yoga, this time allows the body to give shape to the sensations felt. Participants explore spirals, shaking, and undulations with music. We emphasize freedom and suspend judgment: it’s not about “dancing well” but listening to inner impulses. This passage through the body is essential to avoid getting stuck in the head.
Journaling: translating the inner journey into words
Once the energy is redistributed, we sit in a circle, each with a Mandala notebook. We offer prompts (“What I leave today…”, “What I choose to invite…”, “What my body wants to tell me…”). Writing lasts 15 to 20 minutes. It is done unfiltered, without correction: put the pen down and let sentences emerge. Journaling acts like a third breath, a concrete outlet. Often, symbolic images appear, revealing insights the mind wouldn’t have formulated.
The power of sharing and sound
We always end with sound integration. Crystal bowls, gongs, and chimes harmonize the nervous system. During this sound bath, we invite those who wish to share a sentence from their journal. This speaking time is optional but precious: hearing your own voice and witnessing others’ stories strengthens belonging and mutual support. Sound circulates residual energy like a wave polishing the shore.
Tools to continue at home
At the end of the retreat, we provide a guide summarizing the protocol. It includes an 11‑minute breathwork audio, a playlist for intuitive movement, a series of writing prompts, and a sound‑bath recording. We suggest a weekly mini‑ritual: 3 minutes of breathing, 7 minutes of movement, 10 minutes of journaling, 5 minutes of listening. This routine nourishes creativity, helps defuse stress, and maintains connection with the community.
Our participants report a sense of clarity, increased confidence to express their projects, and an ability to welcome passing emotions with gentleness. Some even integrated these tools into their professional activity (coaches, therapists, artists). For Mandala Project, this approach represents a shared language: breathe, move, write, vibrate… then repeat, again and again, until you feel fully alive.
If you want to experience this alchemy, join our upcoming retreats or follow the online workshops we host each quarter. Breath opens the way, words create the path, sound lights the passage. It’s your turn.