5-Minute Mindfulness (23 page)

CHOOSING COLORS

Color meditation should be limited to one color per session to allow the color to affect mental and emotional levels.

Red
is associated with fire, blood, and vitality. It is the most stimulating of the colors and should be used sparingly in the meditation environment. However, red is also required for clarity of mind when problem solving and raising physical strength after an illness. It stimulates the immune functions and should be followed shortly afterward with a green or blue visualization.

Orange
is associated with action, excitement, and warmth. Combining the life force of red with the liveliness of yellow, orange imparts a sense of well-being and regeneration. It is said to influence the body’s organs to function optimally and is especially good for digestion. Use orange as a rising agent for emotions and as a mental restorative.

Many cultures see the breath of life in
yellow
. It has a positive effect on the nervous system and stimulates thinking and communication. It is a natural antidepressant, as researchers who study seasonal affective disorder (SAD) have discovered.

Note: This is a different practice from visualization, in which the mind is trained to evoke color and recall it during meditation. The two are not the same practice.

Green
is the color of nature, growth, and balance. It is a natural tonic, inviting relaxation. Green calms the body’s rhythms. Use it for “grounding” yourself to the present circumstances. Green also assists in emotional poise and balance.

Blue
has a cooling effect and counters excited or fearful states of mind. Blue is the color of peace and reflection. Use blue for tranquility, especially after a lot of mental activity. It also instills aspiration and dignity.

Violet
combines vitality (red) and serenity (blue). Violet is the color of spirituality. Use it sparingly, however, because it can promote an “otherworldliness” that is not practical. Idealism and intuitive powers are associated with violet.

5–MINUTE COLOR AND BREATH EXERCISE

You can deepen the health benefits of color visualization by adding pranayama breathing exercises. This technique is used therapeutically to remedy chronic health problems.

Start by performing the color visualization exercise. Then begin the color breathing exercise. Take slow, moderately deep breaths. Allow yourself five minutes to do this. As you inhale, visualize the color on the easel lifting off and entering the body, circulating through it. As you exhale, the color fills the space around you and becomes part of the body aura. This may be done to “carry” the color’s influence for a time.

INSTANT COLOR EXERCISE

You can instantly imbue your world with the colors of enlightenment. All you need is a can of paint. Paint a wall in your kitchen, your bedroom, your office, your meditation space—wherever a shot of color can lift your spirit.

THE MYSTICAL POWER OF THE TAROT

“The true Tarot is symbolism; it speaks no other language and offers no other signs.”

—A
RTHUR
E. W
AITE

The tarot is one of the mystical tools that conveys powerful images for meditation. It is thought to be a codex of the Tree of Life, and many sources show the relationship between the seventy-eight images and the Sephiroth. There is evidence, although obscure, that the system was used for divination in the Middle Ages. Occult legend has it that around 200 B.C.E., the sages of Alexandria, Egypt, recognized the ending of the pagan age. So, they fabricated the system to preserve the wisdom of the ancients in visual form. By placing the system in a deck of playing cards, the sages knew the knowledge could never be lost because the human proclivity for gambling would never cease.

With tarot, you meditate on each image, observing the gestures of the figures, the colors, and the numerical symbolism. You may also use the images to evoke certain states of mind.

Tarot images can awaken the senses and imagination. Every image in the seventy-eight-card deck has symbolic meaning.

The cards in the tarot are divided into two realms: the minor arcana and the major arcana. The minor arcana reflect the arrangement of suits in traditional playing cards: wands (clubs), swords (spades), cups (hearts), and pentacles (diamonds), each with ten numbered and four court cards. These cards convey the images of transitory conditions. The major arcana (sometimes referred to as the “trumps”) are distinctive. Numbered from zero to twenty-one (twenty-two in all), they convey images of universal conditions.

Choosing the Right Deck for You

Countless decks are available, many inspired by particular traditions. Some of the most popular include:

• Rider Waite Tarot Deck

• Universal Tarot Deck

• Native American Tarot Deck

• Renaissance Tarot Deck

• Celtic Wisdom Tarot Deck

• Crowley Thoth Tarot Deck

• Aquarian Tarot Deck

• Jungian Tarot Deck

• Mother Peace Tarot Deck

Among other things, each of the major arcana cards represents the path to using the cosmic powers for personal growth. In this sense, they are excellent keys to use in seed meditation. The cards are also believed to subconsciously convey wisdom.

MEDITATING WITH TAROT CARDS

Approach meditation with tarot images in sequence. Begin with 0 (The Fool) and end with 21 (The World). The sequence is important because it represents the progression of cosmic wisdom from the general to the particular spheres of your experience. Even the cards that don’t seem pleasing should be included in their natural sequence.

You may begin the sequence with one image for a very short period in one meditation session and go on to the next until you have finished with all twenty-two. Alternately, you may sequentially use one for each day of meditation or even one image for a month of meditation sessions. No matter how much time you allow for each image, you can always return to the beginning and start the sequence again. You can learn a lot each time you use the tarot; for some, it is a continual exercise in symbolic thinking.

UNDERSTANDING THE POWERS IN THE TAROT IMAGES

Each of the tarot images provides information about or “lessons” of personal power. They are conveyed through the colors, figures, and actions depicted in the scenes on each card.

0: The fool—Fortitude, Enthusiasm.
Your insight is awakened into new situations and unfamiliar conditions. In spite of this, your sense of humor and spontaneity come forward, reminding you that you are free to imaginatively use your will.

1: The Magician—Coordination, Synchronization.
The order you seek in your life arrives, as well as the skill to translate raw materials into objects of usefulness and beauty. You are in control of your realm, yet still adaptable to new ways of thinking.

2:
The High Priestess—Intuition, Retention.
You are presented with the scroll of the Akashic record, the cosmic memory of all things past, present, and future. You are able to fuse objectivity with feeling so that you may use this power to make wise decisions and guide others.

3:
The Empress—Empathy, Affection.
You enter the realm of the Divine Mother, who impels all around her to flourish. She celebrates and shares the fruits of her creative garden with you. You become warm and resourceful, bringing a continual expression of beauty, harmony, and passion in your labors.

4: The Emperor—Organization, Leadership.
You become strongly connected to your instincts and keen on assessing people and ideas. You are resistant to harmful influences in thought, health, and your environment.

5: The Hierophant—Cultivation, Enhancement.
Like the ancient priest, you draw people together in harmony and peace. You encourage their endeavors and convey wisdom whenever you teach or speak. There are wondrous products of art, architecture, and tradition wherever you are found.

6: The Lovers—Harmony, Loyalty.
An angelic spirit overshadows your relationships, blessing the efforts you make with others. You are able to see through the petty concerns of daily life and see the big picture that you are both working toward.

7: The Chariot—Advancement, Initiative.
You are able to maintain a forward movement that brings change and adaptation in your life. You are unmoving in your resolve, even though everything around you is in motion. Your resolve also gives you the empathy to understand and guide others forward.

8: Strength—Control, Persistence.
The exalted being who restrains the lion is the power you possess to overcome all difficulties. Your commitment to staying on the path you have chosen will be fulfilled in the most auspicious manner.

9: The hermit—Restraint, Discipline.
Circumspection will bring insight into your life so that you may reflect on meanings and truths. Through your endeavors, you will be patient and reminded that everything will take place in its proper time for the best results.

10: The Wheel of Fortune—Adaptability, Versatility.
You will approach your challenges with imagination and optimism. Nothing in your life will stay the same; change will allow you to use your talents and receive rewards for your resourcefulness.

11: Justice—Objectivity, Equanimity.
There will be balance between your thoughts and actions, and your objectivity will prevail. You will exercise fairness in your dealings, although you must be detached from the confused thoughts and feelings of others.

12: The Hanged Man—Compassion, Idealism.
All that has worried you can be seen as transitory and insignificant, compared to your vast inner resources. That which you have placed highest in your life will be achieved in time.

13: Death—Insight, Sensitivity.
You will discover that your fears are groundless and that sunrise always follows a dark night. Conditions that appear distressing are transformed into opportunities for valuable experience.

14: Temperance—Moderating, Discriminating.
Your angelic presence encourages you to weigh all factors when making choices. You must balance the material and spiritual goals in your life so that you may enjoy progress in both realms.

15: The Devil—Tenacity, Dynamism.
Although there is a price to pay for every material possession, your dynamic force can be directed to the work that calls for it. You will make the proper choices in this realm and not be fettered by regret.

16: The Tower—Swift Action, Dedication.
Clarity of mind will allow you to maintain calm amidst the storm. Falsehoods will become obvious, and truth will guide you to courageous action for resolving complex problems.

17: The Star—Optimism, Tolerance.
Despite setbacks, your hopes will arrive at a favorable destination. Sharing your insights with others, you overcome misunderstandings that have blocked your inner vision.

18: The Moon—Detachment, Impersonality.
In a world of confusion, you exercise clarity. This draws others to you who wish to flee from their problems, but you gently guide them toward resolutions.

19: The Sun—Generosity, Humor, Devotion.
A return to the carefree world of youth and vitality is possible. By accepting yourself with all your strengths and weaknesses, you are renewed in spirit.

20: Judgment—Dedication, Resolution.
No matter what obstacles you face, the inner strength to overcome them is accessible to you. Your goals are meaningful and important.

21: The World—Patience, Endurance.
Your life exists in harmonious balance, irrespective of change and appearances. Within this harmony, you realize the illusion of time and understand eternal values.

5-MINUTE MIND–BODY–SPIRIT TAROT SPREAD

Shuffle the cards in the deck while you meditate on the issue, quality, or manifestation you wish to address. Pull three cards and place them right to left. Starting with the left card, turn over each card in turn. The left card represents your mind; the middle, your body; and the third, your spirit. Regard the symbology of the given cards. What is each card telling you? What are they saying together as a spread? Note: If you have trouble reading the cards, consult one of the many books on the subject.
The Tarot Handbook
, by Angeles Arrien, is a good one.

CREATIVE VISUALIZATION: THE IMAGININGS OF YOUR SOUL

A number of approaches to mindfulness use “creative visualization.” This method focuses on images that arise from your own imagination, not an external source (images, sounds, sensations). For example, you may begin by visualizing a stream of water slowly coursing down a mountain.

As simple as this suggestion sounds, you may or may not be able to visualize it. This is because some people are more verbal than visual or more apt to hear unrecorded music in the mind than conjure abstract pictures.

IMAGINE THIS MOUNTAIN

Creative visualization takes place with closed eyes. The first step is to immediately place yourself in the picture, before anything else. For example, when you are given the cue to be on a mountain, first, see yourself on the mountain.

Still in the picture, gradually look outside yourself. Look out of your eyes in this scene, seeing your hands and feet, all of your body, the clothing you are wearing. Now look at the vista. See yourself on the mountain, looking down at the view, at the stream as it makes its way down the mountain. Looking up, see the sky. Looking around you, see the brush, trees, and rocks. Maintain your presence on the mountain for as long as possible, at least ten minutes. Coming back to the present, perform the visualization in reverse. Seeing the landscape, look up at the sky; look at the water; and then look down at your clothing, body, hands, and feet. Then open your eyes.