For a number of months now hundreds of people have been taking the Basics in Mindfulness Meditation: 28 day program challenge to bring more mindfulness, self-compassion, compassion and balance into their lives. Throughout the course questions are asked that I field and one came in recently that I thought important to bring to all people as it is a seminar question of our time.
Hi Elisha, Thank you for this very helpful course. I notice that my thoughts start whirring around in my head when I have had an emotional encounter. I try to accept the thoughts, acknowledge it being there, then focus on breathing or the body scan but my mind races back to that emotion I experience of sadness. How can I pull myself into the moment when this happens? Will appreciate your advice.
One of the wonderful surprises of being a therapist all these years is how big the gift of being of service can be. I have the privilege of knowing people intimately and supporting them in opening their hearts and uncovering happiness. When I sit with that, it gives me an immense sense of purpose. Herein lies life’s beautiful paradox: The more love you give away, the more love you have. The ripple effects give me immense joy.
Through this experience I’ve realized at times it’s important to relay back what I’ve learned.
1. Essential Books to Have at Your Bedside
Aside from Uncovering Happiness: Overcoming Depression with Mindfulness and Self-Compassion (debut: January, 2015) - wink! – I’m a big fan of books that keep it simple. Thich Nhat Hanh is a Vietnamese Buddhist Monk who writes simply and elegantly and I am a fan of many of his works. Taming the Tiger Within and The Miracle of Mindfulness are some of my favorites.
2. What’s the biggest myth about therapy?
That there’s an end goal.
I don’t mean that people need to be in therapy for an indefinite time, but there’s a faulty notion of achieving some end state. This focus makes therapy more difficult as the mind is cluttered with an expectation instead of focusing on learning. Even if insurance only covers 10 sessions and wants a definitive end goal, we have to always keep in mind that therapy is a vehicle for learning and while we can begin to master certain ways of being, growing and learning about ourselves in life never ends.
3. What seems to be the biggest obstacle for clients in therapy?
Recent I had an eye opening dream while I was asleep.
I was in a war torn region and superheroes existed (Keep in mind I have a couple younger kids).
I was injured somehow, but some of these superheroes were telling me I could fly.
As I tried to fly, I felt a little lift but kept falling.
A few people who were the enemy were chasing me and I was afraid. I ran and tried to fly, but couldn’t get that far (At this point you are welcome to psychoanalyze me).
The superheroes told me:
“You have to believe, believe you can fly and you can do it.”
At that point I decided to risk it, I leaned it a bit further and took a leap (literally and figuratively), believing that if I did this I would fly.
Lo’ and behold I was up in the air flying around. I couldn’t believe it.
As the dream continued I was able to help some people, but I would lose my belief from time to time and had trouble getting up in the air.
I remembered the words, “You have to believe, believe you can fly and you can do it.” I risked again, took the leap…
British author Aldous Huxley, most famous for his book Brave New World, spent his life digging into the world’s problems and through that experience inevitably became quite a spiritual man. I guess it rings of Rumi’s quote, “Don’t turn your gaze. Look toward the bandaged place, that’s where the light enters. Late in his life at one of his final public speeches he said something illuminating, “It’s a little embarrassing that after 45 years of research & study, the best advice I can give people is to be a little kinder to each other.”
What would life be like if we each practiced being 10% kinder each day?
10% kinder to ourselves.
10% kinder to one another.
In our culture the notion of surrendering has a negative connotation to it. It means you’ve been defeated and that you’re powerless. But if you look to the world’s wisdom traditions you’ll find that the idea of surrendering is a courageous act that creates more insight and freedom from the unnecessary mental struggles of life.
The 13th century Sufi poet Rumi uses a wonderful metaphor to bring this to life:
Very little grows on jagged rock.
Be ground. Be crumbled,
so wildflowers will come up
where you are.
You’ve been stony for too many years.
Try something different.
Many of us harden into patterns of life that keep the struggle going. We can’t seem to let go of the self-judgment because our brain believes it’s there to keep us in line. We numb out to the world through eating, drinking, over-use of social media, among so many other ways.
Question: Why is our brain so afraid of surrendering our unhealthy patterns of thinking and behaving?
Well as you may know by now mindfulness has made the cover of Time Magazine. This means that mindfulness has arrived, right? When I first heard this I said to myself something I said to myself over a decade ago which was “this practice is going to reach the mainstream world, it something we sorely need right now.” But watching a short clip on MSNBC made me curious about whether it’s being conveyed in a way where people are going to truly get the benefit that the science of mindfulness promises.
Let me explain.
Today I’m going to keep it short and give you something to immediately put into practice to feel a sense of personal control and freedom in your life.
First, a story:
I was driving on the way to my office this morning and noticed a number of occurrences where my attention was brought to my phone. It was as if my brain and body were hijacked and pulled me in that direction. In an instant there was a feeling of tightening in the chest and my breathing became a bit shallower. I decided to just be aware of this for the duration of the drive and noticed it a few more times. Each time I would note it and redirect my attention to the road ahead of me. Each time I did that my body relaxed. I decided in that moment that the diagnosis of ADHD nation is incorrect; we have now become an Obsessive Compulsive Nation (OCN).
But even this has an upside…
Smiling is something almost all of us could do a bit more often. Past science shows that smiling – especially the kind of smile that involves the muscles around the eyes – creates a specific type of brain activation that’s connected to being in a happy mood. More recent research shows that even adopting this kind of smile, known as a “Duchenne smile” leads to lower heart rate levels and quicker recovery from stressful activities. Resilience and positive brain activity are maybe good reasons to grin a bit more in our lives, but there’s even a better reason.
The following video will show you exactly what that is.
In her infamous song the late Whitney Houston said, “I believe the children are our future.” The fact is, this is simply true and if so, it seems more important than ever to provide them with the tools to be grounded in the midst of an increasingly chaotic world. Recently my wife and I led a group of teens from our CALM (Connecting Adolescents to Learning Mindfulness) program on a daylong retreat in the heart of a beautiful canyon. During part of this daylong we do a guided “Mindful Hike” and on this hike one teen discovered the root cause of all of our suffering and how we can begin opening up to hope.
The hike ends with us coming back to a little room, breaking the silence and my wife and I ask, “What did you notice on the hike?”
One teen raised his hand:
There’s an inherent trap in trying to become a mindful person. Any moment that you are acting mindlessly you fall into the category of deficiency. You are less than what you are trying to be and this leads to some form of suffering. It reminds of a quote by Walter Landor that said, “As soon as you want to be happier, you are no longer happy.” There’s a more optimal way to view living mindfully.