Browse
Top articles
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Benefits of Mindfulness: Mindful Living Can Change Your Life
Mindfulness 101: A Beginner's Guide
00:00
00:00
Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:
Hi, and welcome to your Daily Mindfulness. Today I'm going to talk about how we can embrace our shadow side with kindness and compassion. So there's actually an old parable about this. And the story goes that when the Buddha sat under the Bodhi tree and meditated on the night that he was to become enlightened, the god Mara slung arrows at him all night long. Now Mara is essentially the god of our shadow self.
And so his arrows were all of the unconscious thoughts, emotions and impulses of the Buddha. These included lust, jealousy, fear, shame, rage, and self doubt. And with each arrow that was slung towards him, the Buddha brought awareness and compassion to it. And when received by this compassionate awareness, each arrow dissolved and fell to the ground. Even after enlightenment, Mara, the god the other monks called the Evil One, continued to show up and visit the Buddha from time to time.
Sometimes when the Buddha was teaching, Mara would sneak around the back of the crowd. And although the monks would start to get really nervous or try to get rid of Mara, the Buddha's response to Mara's presence always remained the same. Warm, compassionate, kind. He would always say, hello, Mara. I see you.
Then he would invite Mara to tea as his honored guest. So he offered Mara a nice, comfortable seat. The Buddha would sit down beside him, fill two cups with tea and sit with Mara. And Mara would stay for a while and then he would leave. But throughout the whole visit, the Buddha remained undisturbed and content.
So when Mara visits us in the form of fear, self-loathing, troubling thoughts, difficult feelings or impulses, we too can meet those impulses, those thoughts, those feelings in the same way. In that spirit of, I see you Mara. In other words, we can meet what we might call our shadow material with awareness, acceptance, and compassion. We can recognize our hurts and fears and hold what we're seeing in the warm embrace of kindness. So often we react to our shadow by pushing it away, trying to escape it, or often by pretending there is no darkness inside of us, but that pretending only makes it more deeply entrenched.
Mindfulness is really about learning to see, befriend and accept all of ourselves, even at the most subtle levels. And when we befriend ourselves, we bring what was in the shadow into the light of awareness. Then we're not taken over by our shadow and we can work with it more skillfully. As the old saying goes, the seeing is freeing. So today's invitation.
Rather than resisting or denying the difficult or shadowy parts of yourself, see if you can gently meet them with awareness and compassion. We're going to explore this theme a little bit more in today's meditation. So I invite you to begin to settle in for that. And as always, thank you for your practice and your presence here with us.
Inviting Mara to Tea
Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:
Duration
Your default time is based on your progress and is changed automatically as you practice.
Hi, and welcome to your Daily Mindfulness. Today I'm going to talk about how we can embrace our shadow side with kindness and compassion. So there's actually an old parable about this. And the story goes that when the Buddha sat under the Bodhi tree and meditated on the night that he was to become enlightened, the god Mara slung arrows at him all night long. Now Mara is essentially the god of our shadow self.
And so his arrows were all of the unconscious thoughts, emotions and impulses of the Buddha. These included lust, jealousy, fear, shame, rage, and self doubt. And with each arrow that was slung towards him, the Buddha brought awareness and compassion to it. And when received by this compassionate awareness, each arrow dissolved and fell to the ground. Even after enlightenment, Mara, the god the other monks called the Evil One, continued to show up and visit the Buddha from time to time.
Sometimes when the Buddha was teaching, Mara would sneak around the back of the crowd. And although the monks would start to get really nervous or try to get rid of Mara, the Buddha's response to Mara's presence always remained the same. Warm, compassionate, kind. He would always say, hello, Mara. I see you.
Then he would invite Mara to tea as his honored guest. So he offered Mara a nice, comfortable seat. The Buddha would sit down beside him, fill two cups with tea and sit with Mara. And Mara would stay for a while and then he would leave. But throughout the whole visit, the Buddha remained undisturbed and content.
So when Mara visits us in the form of fear, self-loathing, troubling thoughts, difficult feelings or impulses, we too can meet those impulses, those thoughts, those feelings in the same way. In that spirit of, I see you Mara. In other words, we can meet what we might call our shadow material with awareness, acceptance, and compassion. We can recognize our hurts and fears and hold what we're seeing in the warm embrace of kindness. So often we react to our shadow by pushing it away, trying to escape it, or often by pretending there is no darkness inside of us, but that pretending only makes it more deeply entrenched.
Mindfulness is really about learning to see, befriend and accept all of ourselves, even at the most subtle levels. And when we befriend ourselves, we bring what was in the shadow into the light of awareness. Then we're not taken over by our shadow and we can work with it more skillfully. As the old saying goes, the seeing is freeing. So today's invitation.
Rather than resisting or denying the difficult or shadowy parts of yourself, see if you can gently meet them with awareness and compassion. We're going to explore this theme a little bit more in today's meditation. So I invite you to begin to settle in for that. And as always, thank you for your practice and your presence here with us.
Duration
Play in-app
Scan the following QR code with your camera app to open it on our mobile app
Get Unlimited Access
A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.
Email Missing
We couldn’t detect your email with the SSO provider you have selected.We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.
If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.
Learn more about our Mindfulness Guarantee.
Mindfulness
We believe in a world where everybody has access to the life-changing skills of mindfulness.
Private Browsing
Congratulations on taking the first step towards a more mindful life! As a token of our appreciation, we want to offer you an exclusive opportunity to upgrade to Mindfulness Plus+ for a price you won't find anywhere else.
Mindfulness Plus+ is our premium membership that includes everything you need to learn mindfulness and keep practicing throughout all stages of life.
Take this exclusive offer to further your mindfulness skills and experience deeper levels of well-being.
Annual membership
$0
Just a small sample of the life-changing 5-star reviews we get on a daily basis.
Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
- Vicoir
The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
- Lauren
Incredible, easy to navigate app. I would highly recommend this app to anyone who wishes to reduce stress and anxiety or simply as an aid to improve overall mental health.
- Kirtus
I love how the app gives me pointers to new things to explore.
- Lydia
So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
- EJ
Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
- Gina, Plus+ Member
Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
- Vicoir
The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
- Lauren
Incredible, easy to navigate app. I would highly recommend this app to anyone who wishes to reduce stress and anxiety or simply as an aid to improve overall mental health.
- Kirtus
I love how the app gives me pointers to new things to explore.
- Lydia
So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
- EJ
Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
- Gina, Plus+ Member
Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
- Vicoir
The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
- Lauren
Incredible, easy to navigate app. I would highly recommend this app to anyone who wishes to reduce stress and anxiety or simply as an aid to improve overall mental health.
- Kirtus
I love how the app gives me pointers to new things to explore.
- Lydia
So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
- EJ
Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
- Gina, Plus+ Member
I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
-
I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
-
I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
-
Thank you for joining us
Dive into the full library and enjoy all it has to offer!
Claim your free access
Create a mindfulness account and we’ll unlock this premium session in your account forever.
7-Days free trial, cancel anytime.
Complete a few quick questions to make your own personalized mindfulness plan.
Sign up or login to your mindfulness account to proceed.
Sign up or login to your mindfulness account to proceed.
Mindfulness
One membership to gain access to a world of premium mindfulness content created to help you live happier and stress less.