The six realms of the mind

In 1963, Alan Watts published Psychotherapy East & West, in which he argued that Eastern spiritual traditions like Buddhism should not be categorised as religions in the formal, ritualistic sense familiar in the West. Instead, he saw Buddhism as a way of perceiving, acting, and being; essentially, a psychotherapeutic approach to understanding the mind, alleviating suffering, and navigating emotional distress.

This idea surfaced in my mind as I stood at the entrance of a Buddhist temple near the border of Western Sichuan and the Tibetan Autonomous Region, gazing up at a thangka painting of an intricate depiction of a six-spoked wheel, gripped in the claws of a fiery, three-eyed demon. At its centre, a pig chased a rooster, which chased a snake, locked in an endless cycle that seemed to fuel the wheel's relentless turning. Surrounding them, six realms unfolded: some serene, with lush mountains, flowing rivers, and meditating figures; others nightmarish, filled with fire, ice, and suffering.

I was mesmerised, yet perplexed. How could this ancient image relate to our mental states and well-being? Might it serve as a form of psychotherapy?

Reborn in every breath

Breaking the silence, my friend, and at that moment, my guide, a young Buddhist monk studying at a nearby temple school, spoke.

'It is the Tibetan Wheel of Life. The cycle of life, death, and... how do you say, re-birth.'

Traditionally, the Wheel of Life (Bhavachakra) is understood as a representation of the six realms of existence: the human realm, god realm, and jealous god realm in the upper half; and the animal realm, hell realm, and hungry ghost realm in the lower half. According to Buddhist cosmology, our actions (the karma we accumulate in a lifetime) determine which realm we are reborn into, a process that continues until eventually we can break free of the wheel all together.

This all seemed quite far removed from the secularised meditation practices I had been exploring as part of various mindfulness-based interventions (MBIs). I struggled to see how this intricate painting could be used as a therapeutic tool, until I recalled a teaching by the Vietnamese Zen master Thich Nhat Hanh: 'We are being reborn in every breath. Today's you is already a new lifetime succeeding yesterday's you.'

Rather than viewing the thangka painting as a literal depiction of reincarnation, we can instead see it as a map of our ever-changing mental states. These states shift from moment to moment, shaping how we think, feel, act, and ultimately, how we construct our personal reality. Depending on which 'realm' our mind currently inhabits, our interpretation of the same experience can be entirely different.

Consider this: you've planned a quiet evening with your partner; some much-needed time to unwind together and watch your favourite show. You've been looking forward to it all day. Finally, the moment arrives. Your partner settles in, kicks their feet up on the table, opens a beer, and starts snacking on some chips. They look relaxed, completely at ease. You feel the warmth of the moment, appreciating the comfort and joy of simply being together, sharing an experience that seems like it will last forever.

Now, imagine the same scenario, but this time you've had an incredibly stressful day: tight deadlines, tense meetings, maybe even a disagreement with a colleague. Anger and frustration still linger, and you just can't shake them. As your partner puts their feet up, irritation flares. Haven't you told them a hundred times not to do that? They open another beer, wasn't that their third tonight? And then, the crunching starts. Every bite, every sound, grates on your nerves until finally, you snap.

Same situation. Two entirely different experiences.

In the first, a sense of happiness and contentment dominates; this is akin to the god realm, where everything feels harmonious and pleasurable. In the second, anger distorts perception, trapping you in a hell realm mental state dominated by aversion and frustration.

An antidote to suffering

The more I learned about the Wheel of Life, the more fascinated I became. My friend began pointing out the image of the Buddha in each of the realms.

'Beings in each realm have their own problems, even those in the god realm. The Buddha is there to show them how to overcome their challenges.'

And then it clicked. I began to see how the Wheel of Life wasn't just a symbolic representation of suffering and rebirth; it could also serve as a practical tool for understanding our shifting mental states and, crucially, for guiding us toward practices that help us break free from harmful perspectives.

In the traditional interpretation, the Buddha's presence in each realm represents an antidote to its specific type of suffering. These antidotes take different forms: playing music in the god realm to remind its inhabitants of the impermanence of their bliss, offering cooling water in the hell realm to teach the power of loving-kindness and the release of anger it brings. Each act serves as a metaphor for the mental training required to free ourselves from suffering.

So, how do these six mental realms shape our experience, and what meditation practices can help us break free from their grip?

The human realm: Opportunity for growth 

The human realm is depicted as a place of learning, reflection, and balance, often symbolised by temples, study, and meditation. Unlike other realms dominated by suffering or indulgence, those in the human realm have the opportunity to encounter both hardships and joy which makes it the ideal place for spiritual growth.

The human realm mindset has the potential to be one of growth, where moments of happiness and suffering offer opportunities to learn. But life moves fast. Without the intention to grow from our experiences, we can become trapped, longing for a happy past or worrying about an uncertain future. Our minds jump from one thought to the next, rarely being truly present.

To ground ourselves, we can turn to mindfulness of breath and body. We can focus on our breath: feeling the cool air as we inhale, the warmth as we exhale. Noticing our bellies rise and fall. Bringing awareness to our bodies, slowly moving our attention from head to toe as we breath in and out. Breathing in, we become aware; breathing out, we relax, sinking into the present moment.

In the human realm mindset, setting an intention before meditation is especially important. It helps anchor our focus and remember why we are meditating. I like to start each meditation session with a short manta:

I am meditating to better myself,
to better my family,
to better my community,
to make the world a calmer, kinder, and wiser place.

The animal realm: Breaking free from habit

The animal realm is depicted as a world of instinct and routine, where animals live in harmony with nature but are driven by survival needs rather than conscious awareness. Life here is simple and predictable, yet limited by habit and instinctual behaviour.

In the animal realm mindset, we retreat into familiar routines, avoiding change and uncertainty. We rely on habits, both external, such as daily rituals, and internal, such as ingrained beliefs or emotions, because they feel safe. This mindset dulls our capacity for learning, creativity, and self-reflection.

Over time, habitual patterns become so deeply ingrained that we rarely question our choices or explore new possibilities. We react to situations automatically, stuck in survival mode rather than actively shaping our lives. Growth feels difficult because there is little motivation to seek change.

By cultivating mindfulness of our feelings, we can recognize our habitual tendencies and choose to respond thoughtfully, rather than react instinctively. A helpful practice to start this is the tangerine or raisin meditation. In this practice, we slow down to touch, smell, and observe our food before eating it. Placing in in our mouth, we take the time to truly notice it, fighting our natural instinct to chew, before savouring each bite with full awareness.

This practice helps us transition into a broader mindfulness approach, where we become aware of the pleasant, unpleasant, and neutral tones in our thoughts and feelings. By training ourselves to notice when thoughts arise, we can consciously choose how to respond to them breaking the habitual tendencies of the animal realm mindset.

The jealous god realm: From competition to connection

The jealous god realm is a world driven by relentless competition, envy, and paranoia. Beings here have all their needs met, yet they are never at ease. Constantly striving for higher status, they live in a cycle of comparison and insecurity, always fearing the loss of their position. Unaware of the abundance at their feet, they fixate on the fruits of a tree in another realm, blind to the ripe fruit that has already fallen within their reach.

This mindset is focused on surpassing others, whether through achievements, possessions, or relationships. Even when they succeed, satisfaction is fleeting, as the desire for more never ends. Friends, family, and colleagues become rivals or tools for self-advancement, making genuine connection and compassion difficult. 

The jealous god mindset traps us in a cycle of ambition, where no accomplishment feels like enough. However, by shifting our focus from competition to collaboration, we can use our drive for self-improvement to support the collective well-being. Recognising that joy and success are not limited resources allows us to cultivate gratitude, cooperation, and deeper connections with others.

When stuck in the jealous god mindset, the most effective meditation practice is to focus on generating feelings of joy, which can then transform into contentment for all that you have. Through mindfulness of breath, body, or feelings, we can establish awareness of the present moment. In doing so, a sense of joy can naturally arise: the joy of simply being present. This feeling can then be used to reflect on the people in our lives, the things we're grateful for, and the gift of life we experience with each breath. By cultivating gratitude and contentment for our relationships and life, we can begin to break free from the grip of the jealous god mindset.

The hell realm: Transforming anger into love

The hell realm is a world consumed by intense suffering, where beings are trapped in endless pain and torment. Whether through fiery hatred and violence or a frozen, desolate isolation, the inhabitants experience nothing but fear, rage, and despair. There is no room for joy, and hope feels unreachable. 

The hell realm mindset manifests as uncontrollable anger, deep resentment, or overwhelming depression, leading us to lash out at others or turn our aggression inward. Everything feels bleak, and it seems as if suffering will never end. This mindset locks us into a cycle of negative emotions and despair, preventing us from seeing the impermanent nature of our pain. 

However, even the deepest suffering offers an opportunity for growth. By recognizing that suffering is universal, we can extend compassion to ourselves and others, transforming our anger and despair into empathy and understanding. Through this shift, we begin to break free from the cycle of suffering and find healing through loving-kindness.

Loving-kindness meditation is often seen as an antidote to a mindset dominated by anger. We begin offering loving-kindness to ourselves, then to someone we love deeply, then to a stranger or neutral person, then someone we dislike, and finally to all people everywhere. Breathing in and out, we repeat the mantra:

May you be safe,

May you be happy,

May you be healthy,

May you be at ease.

The god realm: The illusion of eternal bliss

The god realm is a world of effortless pleasure and comfort, where beings experience immense joy, success, and even spiritual bliss. Life here seems free from suffering, and it feels as though they have arrived at perfection. However, this realm is impermanent: eventually, its conditions will fade, and the illusion of eternal happiness will be shattered. 

In the god realm mindset, we strive to prolong pleasure while avoiding pain and discomfort. We ignore suffering, both our own and that of others, in order to maintain our sense of ease. Whether through material success, romantic fulfilment, or deep meditative absorption, we cling to blissful experiences, mistaking them for permanent states. The problem arises from the illusion of permanence, which blinds us to reality. We resist acknowledging impermanence, avoiding discomfort and detaching ourselves from others' suffering. This prevents us from fully engaging with the world, and when change inevitably comes, we are left vulnerable. 

However, the god realm also offers an opportunity. By recognising the impermanence of our circumstances, we can deepen our compassion and use our fortunate position to help others, thus advancing on our spiritual path. The most effective meditation for this mindset is one focused on contemplating impermanence. This involves becoming aware of the constant changes in our breath, body, thoughts, and feelings, and ultimately reflecting on the ever-changing nature of our sense of self.

The hungry ghost realm: Unsatisfiable craving

The hungry ghost realm is a world dominated by insatiable craving, where beings are consumed by endless desire but are never able to find fulfilment. With huge bellies, thin necks, and tiny mouths, the inhabitants are always hungry, desperately reaching for something to satisfy their longing, yet never achieving satisfaction. 

The hungry ghost mindset is characterised by constant desire for more. Whether it's external validation, material possessions, love, or pleasure, we are perpetually chasing something, believing that happiness is just out of reach. However, no matter how much we acquire, the craving persists. This mindset keeps us trapped in an endless cycle of yearning, where nothing seems truly satisfying.

Yet, the hungry ghost realm presents an opportunity for insight. By recognising the futility of our endless craving, we can begin to understand that we are not defined by our desires. Observing our longing allows us to detach from it, discovering fulfilment beyond external gratification. This awareness offers the chance to break free from the cycle of desire and find lasting contentment.

The recommended meditation for those trapped in the Hungry Ghost mindset is expanding awareness. It begins with focusing on the body, then gradually extending awareness to the surrounding room, then the building, and then the entire environment, recognising all living beings within it. This awareness continues to expand, to the city, the country, the world, and finally, the universe, while maintaining a sense of connection to all living things. As awareness grows, the futility of material cravings and external validation becomes clear, replaced by a profound realisation of the vastness and interconnectedness of existence.

Opportunity to learn

I've explored how our mental states shape our experience and how meditation can help us break free from the suffering they create. But these teachings offer even more depth to explore.

Through my own journey, both in research and practice, I've seen how these realms manifest not just in individuals but in broader societal patterns. The god realm mindset can serve as a metaphor for those in the developed world, blissfully ignoring the suffering in developing countries; the jealous god realm mindset can reflect consumer culture, where individuals are trapped in constant comparison and longing for more; and the hungry ghost realm mindset can symbolise those struggling with behavioural and substance addictions. Understanding these realms provides insight into both personal and collective suffering, but it also raises important questions.

How might these psychological frameworks inform new therapeutic approaches? Can they be adapted for modern mental health interventions? And what happens when we step beyond the six realms entirely?

For those who wish to dive deeper, there's a workshop on the application and integration of Buddhist principles and practices into psychotherapy hosted by the British Psychological Society's Special Group for Psychology, Health and Social Care on Thursday 18 September, 2025.

Additionally, a six-week MBI titled Mindfulness-Based Contemplative Psychotherapy (MBCP) will take place in July 2025. This free experiential program is open to undergraduate psychology students at any UK university, offering an in-depth exploration of the psychotherapeutic applications of the six realms. Participants will actively engage in meditation practices tailored to each realm, allowing them to integrate these insights into their personal and professional lives. To sign up, contact me (Lead Facilitator) on [email protected].

Matthew Furnell, is a PhD Candidate in the School of Psychology at the University of Derby. He is a Fellow of the Higher Education Academy and has lived in China for the last five years working at British Overseas Universities. Trained in Mindfulness-Based Stress Reduction, Meditation Awareness Training, and Buddhist approaches to Mindfulness of Breathing, he also holds a NeuroMindfulness Coaching Certificate accredited by the ICF.

References

Dalai Lama and Hopkins, J. (2016). The Wheel of Life: Buddhist Perspectives on Cause and Effect. Somerville, MA: Wisdom Publications

Furnell, M. and Van Gordon, W. (2024). A review of Buddhist concentration-, ethics-, and wisdom-based meditation practices for prevention and recovery from gambling harm. Journal of Gambling Issues. https://doi.org/10.4309/CUQO1814

Nhat Hanh, T. (1998). The heart of the Buddha's teaching. New York, NY: Harmony Books.

Nichtern, D. (2016) Awakening from the daydream: Reimagining the Buddha's wheel of life. Somerville, MA: Wisdom Publications.

Watts, A. (1963) Psychotherapy East & West. Novato, CA: New World Library.