I haven’t posted here in quite a while. Most of my energy has been devoted to supporting Wildmind’s community, made up of people who contribute financially each month so I can continue exploring and teaching meditation and Buddhism. This article is a condensed version of some pieces I wrote for them. If you enjoy this and want to support Wildmind, you can learn about the benefits our sponsors receive on our website.
Now, I’d love to share one of the most transformative practices I’ve developed over the years. Have you heard of Māra? Māra is a figure from Buddhist mythology, frequently engaging in dialogues with the Buddha and his monks and nuns. These encounters always end with Māra being recognized and consequently disappearing.
In art, Māra is sometimes depicted as a demon, but the scriptures often describe him as a handsome, well-dressed young man. He’s smart and smooth-talking, embodying the charming but destructive forces that can derail spiritual practice.
The name Māra comes from the Sanskrit root “mṛ,” related to death and destruction, the same root that gives us “mortality” and “murder.” Māra symbolizes the distractions, fears, and temptations that can pull us away from our spiritual path and peace of mind.
In scriptures, Māra appears to practitioners, including the Buddha, trying to distract them, tempt them, or make them afraid. He can manifest as a beautiful young man or a threatening animal, such as a snake or wild ox. Māra can create disturbances like falling boulders or loud noises, or even unpleasant physical sensations. However, Māra never actually harms anyone physically, hinting that early Buddhists saw him as a psychological projection.
When you recognize Māra, he simply vanishes. For example, when Māra tried to intimidate a nun named Uppalavaṇṇā by suggesting she might be assaulted, she recognized him and dismissed his threats, causing him to disappear. This illustrates how mindfulness can dispel negative thoughts.
This has become my practice: when I feel annoyed, anxious, or despondent, saying “I see you, Māra” helps break the negative spell and restores my calm and balance. I encourage you to try this. Whenever you’re caught in negative emotions, observe your thoughts and feelings. Recognize Māra’s influence and refuse to be fooled.
There’s another key aspect of this practice: acknowledging how clever Māra’s tricks are. Recognizing negative emotions as signs that Māra is at work can be powerful. Instead of just saying, “I see you, Māra,” you can say, “Nice try, Māra!” This response acknowledges how convincingly those inner forces can manipulate you.
Admire how convincing Māra’s tricks are. It’s amazing how realistic and compelling our negative emotions can be, much like great special effects in a movie. Phrases like “Great special effects, Māra!” help you appreciate the process and remind you that these reactions are mere illusions.
There are two reasons why this appreciation is significant. First, appreciation itself is a positive mental state, which helps reinforce your freedom from Māra’s illusions. Second, appreciating Māra’s work helps you see it as a delusion, recognizing that your thoughts and emotions are illusory.
This perspective is supported by Buddhist teachings that compare life’s experiences to illusion-like phenomena. The Buddha described forms, feelings, perceptions, emotions, and consciousness as illusions like foam, bubbles, mirages, or magic tricks. They arise as mere patterns of neuron activity without real substance.
The Buddha also identified these illusions as Māra. By seeing the illusory nature of our experiences, we can disengage from reactivity and find peace. That’s what happens when I admire Māra’s tricks.
For example, the other night, I woke up from an anxious dream where the US had turned into a fascist state. Recognizing Māra, I appreciated his vivid and convincing special effects. Feeling the anxiety in my body, I acknowledged Māra’s mistaken efforts to help me by making me panic. I then offered him compassion, recognizing that he’s a part of my mind trying to help in a misguided way.
Embracing these feelings with kindness brought me back to peace. This allowed me to fall back asleep quickly, despite the earlier anxiety.
So, when you recognize suffering or negative emotions, remember that Māra is at work. Appreciate how convincing his tricks are, and offer him compassion. Embrace yourself with kindness, and you’ll find peace more easily.
In closing, if this approach resonates with you and you want to delve deeper into these teachings, consider supporting Wildmind’s initiatives. This practice not only helps with personal struggles but also enriches your life by fostering compassion and mindfulness.