5-Minute Mindfulness (22 page)

“One who is absorbed in the Beloved and has renounced all else is a Sufi.”

—N
AJM AD
-D
IN
K
UBRA

THE MANDALA: A BUDDHIST AND HINDU TRADITION

“The mandala is an archetypal image whose occurrence is attested throughout the ages. It signifies the wholeness of the self. This circular image represents the wholeness of the psychic ground or, to put it in mythic terms, the divinity incarnate in man.”

—C
ARL
J
UNG

The mandala (“circle”) is a diagram that can feature images of deities, plants, and animals. Each image has a symbolic meaning that represents certain qualities. The mandala conveys synthesis and integration, showing the relationships that exist between the elements in the image and ourselves. Concentric circles are used to depict levels or layers of reality, symbolizing our journey into the inner realms. In this respect, the mandala is also a map of those regions.

In the Buddhist tradition, mandalas are viewed as magical objects. With practice, you may “absorb” the qualities of the image and, through the process, receive healing or special illuminations.

Mandalas are sometimes three dimensional. In the Tibetan tradition, these images are created from dyed sand and plant materials, such as rice and seeds. They are carefully arranged in intricate designs on floors, tables, and cushions for special ceremonies. When the event is over, the materials are gathered and returned to nature.

COLOR YOUR MANDALA EXERCISE

You can create your own mandala or download one from the Internet to color. There are free ones at sites such as
www.coloringcastle.com
you can use, or you can buy one of the many mandala coloring books available at bookstores and at
www.amazon.com
. This is also a fun mindfulness project to do with kids of all ages.

Yantras are drawn on walls, curtains, and tablets that are placed in the meditation environment. A limited number of colors are used; each color symbolizes a particular state of mind and cosmic activity.

The Yogic Yantra

The yogic equivalent of the mandala is the
yantra
(“support”), a linear diagram that supports a visualization. It is usually geometric and symmetrical, combining circles with squares and joining the lines inside and outside each figure. This design conveys the idea of order, harmony, and balance. The yantra is used for centering, and in tantric practice, it is believed to offer protection. You place your conscious presence in the center, where it is “shielded” from interferences of thought and feeling.

JUDAISM AND THE TREE OF LIFE

“Blessed are they that do his commandments, that they may have right to the tree of life, and may enter in through the gates into the city.”

—R
EVELATION
22:14

Judaism arose more than 4,000 years ago in what is now the State of Israel as a divine covenant between God and the ancient Hebrews. Like every religion, Judaism is mostly known by its orthodox dogma and practices, but it also has an esoteric dimension. It is outlined in the Kabbalah (“tradition”), the third book of Judaism that provides the contemplative vehicle of the tradition. It is a body of knowledge that discloses the structure of the universe and its relation to human consciousness.

The Kabbalah itself consists primarily of two texts, which reveal the esoteric tradition of Israel. They are the
Sepher Yetzirah
(
Book of Formation
) and the
Sepher ha Zohar
(
Book of Splendor
). They date from the second century and, in the Middle Ages, were carried to Europe, where medieval philosophers added appendices with numerous commentaries. These were revived in the early-twentieth century by metaphysical movements in Europe, particularly the Order of the Golden Dawn and, in America, by the Theosophists.

THE TREE OF LIFE

The essence of kabbalistic teaching is the
Otz Chiim
(“tree of life”). It is a sort of master plan of the universe, but it is also a map through the inner worlds that guides the mystic traveler. The Tree of Life is a meditative image, a mandala of the universe and the soul in one symbol. Recalling the narrative in Genesis of the Tree of Knowledge of Good and Evil, the story may be viewed as an allegory of the separation of spirit and matter when physical life came into being. The reunion of those two worlds is the goal of the meditator in this system. It is accomplished by following the “paths” that are outlined in the Tree of Life.

There are ten individual
sephira
(“worlds”) that comprise the Tree of Life. They are arranged in three vertical rows, or “pillars,” representing the three modes of approach. Those modes are active, passive, and modulating. The meditator is guided as much as possible upward, through the middle path, or pillar. This approach avoids extremes of mental and emotional experience.

Going up through the worlds in the Tree of the Sephiroth, the meditator also moves through four levels, or planes, of cosmic activity:
Assiah
,
Yetzirah
,
Briah
, and
Aziluth
. These are, progressing upward, the states of physical life, angelic life (nature spirits included), the created universe (celestial bodies and forces), and the region of divine beings, respectively. They also symbolize layers of consciousness.

Let’s look at the individual worlds of the Sephirothic Tree to understand this view of the meditative path.

• We begin in the state of
Assiah
(“physical life”) and first encounter
Malkuth
(“the kingdom”), the entry gate on the path to illumination. In this world are the four elements. Their colors are citrine, brown, and gray. This is where the body exists and the natural world finds expression.

• From
Assiah
, we enter the state of
Yetzirah
(“immaterial life”). In
Yesod
(“the foundation”), we encounter the tidal ebb and flow, the region of shadowy images that mirror life in the material world. The color is purple.
Hod
(“splendor”) is where we discover luminous perception, a clarity of thought and the senses. The color is orange. In
Netzach
(“victory”), the world of harmony and achievement is experienced. The color is green.

• From
Yetzirah
, we enter the state of
Briah
(“the cosmic world”).
Tipareth
(“beauty”) is the central Sun, the illumination of nature’s source. The color is yellow.
Geburah
(“severity”) is the solar system, a tightly wound mechanism of matter and energy in motion. The color is red.
Chesed
(“mercy”) is the galaxies, ever-expanding clusters of stars that are born and die in eons of time. The color is blue.

• From
Briah
, we come into the state of
Aziluth
(“divine consciousness”).
Binah
(“understanding”) is the cosmic mother, where creation is brought forth. The color is violet.
Chokmah
(“wisdom”) is the cosmic father, where the impulse of life emanates. The color is indigo.
Kether
(“the crown”) is the source of all creation, the matrix of spirit. The color is white.

Beyond
Kether
lies the
Ain Soph Aur
, the “limitless light.” It is the primeval beginning of the universe, the unknowable.

THE TREE OF LIFE EXERCISE

There are countless representations of the tree of life—from photos and illustrations to statues and engravings and even jewelry. Choose any of these, and meditate on the nature of the unknowable.

“All that is seen—heaven, earth, and all that fills it—all these things are the external garments of God.”

—S
HNEUR
Z
ALMAN

THE PICTURES OF MINDFULNESS

Religious images are important mindfulness tools. Statues or pictures of saints, angels, bodhisattvas, and deities can inspire and illuminate us. Incorporate the icons that resonate with you or that represent powers or graces that you would like to invoke for particular circumstances or conditions. For example, you can turn to Ganesh to help you overcome obstacles or to the Virgin Mary to help you practice unconditional love.

A Picture Is Worth a Thousand Petals

Imagery can power the experience of stillness, providing:

• Centering: Images focus attention on one idea.

• Contemplation: Illustrations may reflect a particular quality that the meditator seeks.

• guidance: Diagrams act as “spiritual maps,” depicting the topography of the mind, the soul, or the universe.

• Integration: Designs draw attention to the interrelationship of ideas.

• Inspiration: Pictures inspire exalted states of mind or feeling.

A VISUAL MEDITATION

Whichever form of imagery you choose for meditation, you can follow a simple fifteen-minute process for allowing it to assist in the goals you are pursuing.

View the image overall for about five minutes, allowing it to “impress” on you. Do not seek detail; see it as a whole. Close your eyes and see the overall image in your mind. If you can’t “see” it with your eyes closed, open your eyes and return to the image once more. For the next five minutes, allow your attention to seek the details of the image. A constructive approach is to begin at the base (six o’clock position) and continue in a clockwise direction. You may notice colors, designs, numbers of petals on the flowers, and symbols within the image. Close your eyes and see the details in your mind, repeating the clockwise motion. Continue this process for the second five minutes or until the image is firmly established in your mind. In the last five minutes, sit quietly, waiting for any message that the image might have for you.

CREATE AN ALTAR

An altar is a flat surface decorated with objects and images that support you on your path. Your altar can be made up of objects of encouragement that make you feel supported. Choose items that will remind you of the energy you want to create, the prayers you want to say, the qualities you want to develop in yourself, and the satori you’d like to experience.

There are many ways to make an altar. Keep in mind that the point of the altar is to help you with your mindfulness. With that intention, choose objects that are meaningful and inspirational to you. Here are some ideas for your altar:

• Choose a small table or shelf just for your altar.

• Drape a colored scarf across the surface, a color that speaks to you and whose meaning supports your intentions.

• Place something from outside on the altar, such as seashells from the beach, where you felt peaceful and open, or a small vase of dandelions from your backyard.

• Write out mantras that hold special meaning for you, and place them on the altar.

• If spiritual leaders or symbols inspire you, have those images and/or icons on the altar.

• Place a candle on the altar to remind you of that miraculous natural element that lives outside and inside of you.

• Place notes from loved ones on the altar.

5-Minute Image Exercise

You can tune in to the power of any icon at any time, wherever you are. Keep a statue of St. Christopher in your car for safe travel, sit a Laughing Buddha on your kitchen counter to remind you to lighten up, or make your screen saver a lotus blossom to help you stay on the path of enlightenment.

COLOR ME MINDFUL

The power of imagery depends to a great extent on the impact of its colors. Psychologists, design experts, and healers all agree that the colors around us deeply affect our perceptions. They convey states of mind that are initially perceived visually and gradually filter into our thinking and feeling. A number of approaches to working with color have developed in modern times. Colors have been used in factories to enhance the productivity of workers. Colors are also used to reduce aggression or depression in institutions.

Chromatherapy, or color healing, is used to influence the balance of the body when illness affects functioning and recovery. Many of the current systems are inspired by ancient meditation traditions and the way they use color to harmonize the mind.

CHROMATHERAPY FOR THE SOUL

Colors may be visualized in meditation for healing and maintaining certain states of mind. First, create a “color zone,” where you can initially focus on color themes. It should face a blank wall or curtain of a neutral shade so there is no other visual interference. Buy a sturdy easel that can be placed at eye level in your meditation oasis. For this, select colors of matte board that can be cut into medium-size pieces, either 8”× 10” or 9” × 12”. Many suppliers have odd cuts for sale, so there is no need to buy a full sheet.

Place the board on the easel in your meditation oasis. It should be to the right or left of your sitting area but not in front of it. You want to be able to move your attention elsewhere if necessary.

Devote at least fifteen minutes to a color session. As with the imagery meditation, give the overall subject a distant gaze for the first five minutes, and then close your eyes. Look at the subject with attention to detail for the next five minutes, and then close your eyes. Gaze at the overall subject again for the last five minutes.