There is a curious sutta in which an unnamed, deformed demon challenges the followers of Sakka, the ruler of the devas, by brazenly taking Sakka’s seat. As Sakka’s subjects revile the demon, he becomes visibly less ugly and more attractive. How can this be? They report this strange phenomenon to Sakka, that an “anger-eating demon” has claimed his throne. So, Sakka kneels before the demon, presses his palms together in salutation and says, “I, dear sir, am Sakka, ruler of the devas!” Sakka repeats this phrase another two times and each time, the demon becomes visibly more deformed and ugly and then disappears. Sakka re-takes his seat and says:
“I am not one afflicted in mind,
nor easily drawn by anger’s whirl.
I never become angry for long,
nor does anger persist in me.
“When I’m angry I don’t speak harshly
and I don’t praise my virtues.
I keep myself well restrained
out of regard for my own good.”
— the full sutta is here: https://suttacentral.net/en/sn11.22
It’s almost as if the anger-eating demon is an embodiment of a negative quality, and clearly stating the present reality dissipates the “bogey man’s” power. It could be a parallel to when the Buddha is confronted by Mara, the embodiment of delusion, and simply says, “I see you, Mara”, which makes Mara withdraw.
An Australian artist named Sebastian Moody has produced a number of public works. One of them is displayed in an underpass I often drive through:
Don’t we all experience this? If we are worried about something and keep on worrying, doesn’t it grow until it clouds our mental state? If we are planning a happy event and obsessing over the details, don’t we lose perspective? If we go over something (anything) in our minds again and again, doesn’t it become distorted?
Because Sakka is not prone to anger and not vulnerable to the worries of his followers, he is able to see clearly how to bring things back to reality.
The mindfulness technique of naming what is true right now, in a flow, can help us stay in balance. For example: “tension in the stomach”, “feet on the earth”, “this in-breath”, “this out-breath”, “cool air on the skin”, “slumped posture”, “tense jaw”, etc. By taking this inventory of our direct physical experience as we become aware of it, we can interrupt the flights of fancy that take us out of our present reality. It could be as simple as noting “this body is sitting/standing/walking”, and experiencing that fully.
Another available technique is to shift our attention to the space we are moving through – not the apparently solid objects but the empty space in which everything we can experience exists.
Our minds are difficult to tame. All we can do is accept the challenge and persist in developing mindfulness of the body, feeling, mental states, and phenomena as we perceive them.