Conversations For Change - Monthly Tidbits

Conversations For Change

July Tidbit: The Power Of Small

7/5/2020

There is a story about the USS Constitution, also known as “Old Ironsides’, that illustrates the power of small steps and creative thinking. During the war of 1812, the frigate found itself becalmed near several British ships. Without wind, she could not sail away and though much of the British fire fell short, the danger was great. Captain Issac Hull sent out small boats carrying anchors to the far reach of the anchor lines, dropped them into the water and then winched the anchors to slowly pull the Constitution a short distance each time. The size of his ship blocked much of these actions from view and by the time the British realized what he was doing, he had gained enough distance to make his safe escape when the winds returned.

When we feel powerless, it is easy to give into despair or anger, to look for someone or something to blame, or even to slip into denial of reality. What if instead we follow the example of Captain Hull and look for small things we can do that move us in the direction we want to go? While it is important to know your long term goals, achievable small steps are often what get us there. Original thinking, believed to be somewhat rare in human thought patterns, nourishes us and fosters transformative actions. Challenges can push us to “think outside the box”, to transform the interplay of thoughts and feelings that define our experiences and the eventual outcomes. Let your current challenges stimulate your mind to recognize small steps that lead to great possibilities.

June Tidbit: Curious in Quarantine

6/4/2020

Many of us are experiencing symptoms from the isolating aspect of Covid19. These may express as irritability, apathy, fear, apprehension, restlessness, boredom, difficulty concentration, lethargy, weight gain or loss, difficulty sleeping or sleeping too much. There is even a name for this syndrome: Quarantine Fatigue, and it is a now common reaction to the loss of our social interaction, daily structure and activities, and for some of us, extreme changes in our livelihoods. We are dealing with uncertainty, grief, and powerlessness, three of the most challenging experiences that come with being human.

One of my best remedies for this is to cultivate curiosity and imagination. Think back to when you were a kid and were full of questions, like “Why is the sky blue?” or “How do birds fly?”. Did those questions ever get answered to your satisfaction? What other questions do you have? While we don’t have control over the thoughts that pop into our heads, we do have control over which ones we continue to give attention. Notice the thoughts that make you feel “off” and replace them with curious thoughts. You could take a remote class in something you are interested in. Lots of colleges are offering online summer classes, many of which are interactive. Not only will you enrich yourself, you’ll also be supporting education. If money is an issue, use your search engine to explore “free online courses”, and be amazed at what’s available. Or be an autodidact and do research yourself about esoteric ideas or common everyday things. Learn how to use your local library’s resources or how to Zoom or Google Meet to stay connected.

Be curious about yourself and others. Ask questions of your friends and family and write about your own experiences. Write or ask about what you wanted to be when you were 10 years old, or your first love, how your parents met, the most important thing you have ever learned. Write about whether you were content with yourself and your life before quarantine, who was your most influential teacher, what gives meaning to your life, your favorite animal, your happiest day, a person who changed your life, the silliest thing you ever did….. These days abound with opportunities for self awareness and intimacy….oh, and what does intimacy mean? Write about that.

“Curiosity has its own reason for existence. One cannot help but be in awe when he contemplates the mysteries of eternity, of life, of the marvelous structure of reality.“ Albert Einstein

In 1946 Viktor Frankl wrote Man’s Search For Meaning, a book resulting from his experiences as a prisoner in a Nazi concentration camp, a situation that is perhaps the epitome of uncertainty, grief, and powerlessness. He emphasized the human need to find meaning in life as the most powerful motivator and driving force, and described his methods of using his mind and imagination to find strength in adversity.This inspirational book has sold over 10 million copies in 24 languages and is still widely available, a valuable resource if you are struggling to finding meaning in your life today.

Just as we cannot go back to when we were 20 years old, we can’t go back to the way things were before this virus came into our lives. But we can focus on creating what it is that we want to have using our imagination. Frankl observed that how a prisoner imagined his future determined his longevity. What do you want your future to look like? What do you want to carry with you into the future? What do you want to do differently?

May Tidbit: Bigger On The Inside

5/2/2020

A valuable thing I learned in drama therapy is how expanding your repertoire can facilitate health and healing. Humans tend to establish habits, and long term habits, whether they are behaviors or thoughts, can become well worn ruts. By trying new behaviors, exploring different perspectives, and adopting new beliefs we can create changes that allow us more positive choices.

Overthinking is a common habit. Humans tend to think constantly even when we are not aware we are thinking. This is a reason meditation can be difficult; it puts us in a position of becoming aware of the hundreds of thoughts that flood our brain, some of which we would rather not acknowledge. It is this constant flow of thoughts that sometimes keeps us awake at night, can cause us to misplace our car keys, and interferes with our ability to really listen to other people.

While we are currently in a pandemic situation that limits our activities and seems to make our lives smaller, it also offers an opportunity to expand our internal life by shifting our focus from thinking (both conscious and unconscious) to awareness. Paying attention to what is around us instead of living inside our heads also might save us considerable grief during this crisis: if we can’t remember where we put our keys, how aware are we of what we are coming in contact with during the day?

Becoming aware is a first step in constructive change; when followed by inhibiting whatever it is that we don’t want, and then choosing to do something different that leads us in a better direction, we create a strong foundation for desired change. Recognition, inhibition and redirection can work with thoughts, behaviors, and feelings, and it can open doors into a much larger space than where we usually live.

“There’s always something to look at if you open your eyes!” Doctor Who
"I am bigger on the inside…" Amanda Palmer

April Tidbit: Survival Guide for Unprecedented Situations

4/3/2020

During stressful times, it is helpful to remember to open our toolboxes. Inside we may find some ways to help make things better:

1. Fingerholds to manage emotions: This is a tool to restore the flow of energy necessary to transform and balance our feelings when they become unmanageable. When that energy gets stuck or constricted it can feel overwhelming. This technique can provide immediate relief. To use these finger holds to restore emotional balance, refer to the photo below and gently and firmly hold the finger associated with the strong emotion you are feeling in the opposite hand for a few moments as you breath slowly and deeply. I like to visualize the finger hold completing an energy circle that brings back a sense of harmony and flow to the body. It doesn't matter which hand you use and it might be helpful to simply recognize and acknowledge the strong or disturbing emotions you are holding in order to let them transform. You may feel a steady, rhythmic pulse and a sense of movement. Perhaps think about inhaling what you need and exhaling what no longer serves you. Allow yourself to relax a little more with each breath, and feel the movement of energy.

2. In the words of Ram Dass, remember to “Be here now”. Fear only exists in anticipation of the future, in thinking about what might happen. Keeping our thoughts focused in the present allows a greater sense of ease. We of course need to plan and prepare for the future, but not live there in our heads. Our minds often being like wild horses, it is sometimes necessary to stop our runaway thinking and actively redirect our attention to the moment.

3. Cultivate that attitude of gratitude. Focus on what is good right now, and keep it simple and basic. After two surgeries on my lower extremities, I am grateful every day that I can walk. During my walks I focus on the beauty of the sky, the breeze, the majesty of the Indian River, the flower at the side of the road, the dragonflies of spring. Remember that everything is impermanent (“This too shall pass…”), so appreciating what we have today creates a habit of gratitude that can outlast most things. Writing your gratitudes or establishing a specific time of day to review them helps grow the habit.

4. Make time for hygge, a Swedish word for coziness and comfort. An important part of staying healthy is providing self-comfort, relaxation, and enjoyment. Whether it is curling up with a good book, watching a favorite movie, massaging your hands or feet, meditation, prayer, a cup of tea or hot chocolate, or whatever allows you a sense of well being, include some hygge in your day. Remember to breathe fully and deeply; our breath mirrors our emotional state, and connects conscious and subconscious. Slow deep breathing relieves anxiety and invites calm relaxation. Laughter provides psychological and physiological benefits, so maybe choose a comedy to watch, or phone someone who makes you laugh.

5. Exercise! Some of your usual forms of exercise may not be available at present so be creative. There is a plethora of videos online to help you create or maintain a practice of yoga, address specific physical issues, develop an aerobic workout, use dance routines to strengthen your body and mind, do Pilates, Cardio Fitness, breathing exercises, Laughter Yoga …… If you have ever thought about starting an at home exercise practice, now is a great time. Explore and create a wellness routine that keeps you healthy, fit and strong.

6. Be kind. To yourself. To others. Express appreciation. Stay connected while being socially responsible. Use your phone, smile and wave, give air hugs across a safe distance, send loving energy, and be open to receiving any positive influence sent to you.

"May you have a strong foundation when the winds of changes shift”.
Bob Dylan

March Tidbit: Strengthening Relationships

3/5/2020

Allowing influence refers to the practice of respect for another's opinions and feelings by listening with an open mind rather than being defensive, discounting or argumentative. Whether it is a professional relationship, friendship, or romantic partnership, accepting another’s influence strengthens relationship. It does not mean you have to necessarily agree or acquiesce to another's point of view; it is simply acknowledging their value and importance, and providing the opportunity for their input to influence decisions that affect the relationship. It is a sharing of power and connection, that according to research by psychologist and author John Gottman, is an important cornerstone in a healthy relationship.

To allow influence, it is helpful to surrender the ego based “me" versus “you" position in favor of “us”, recognizing that when one person in a relationship “wins” or has all the power, both really lose. Research indicates this is most challenging for people who are uncomfortable sharing power for fear of being out of control. One extreme of disallowing influence is bullying, often with verbal or physical abuse. Gottman notes that men tend to have a more difficult time allowing influence as they have often been culturally scripted to be strong, to seek power and control. Those who grew up with fathers who bullied or were abusive have even more challenges in this arena. Motivation for change includes professional success with more effective leadership as well as more harmonious personal relationships.

“… men who allow their wives to influence them have happier marriages, and are less likely to divorce than men who resist their wives’ influence. Statistically speaking, when a man is not willing to share power with his partner, there is an 81% chance that his marriage will self-destruct.” (J. Gottman)

Suggestions for improving one’s ability to allow influence begin with taking an honest look at how you resolve conflict. This process is similar to the “fearless and searching moral inventory” as practiced in 12 Step Recovery, and requires that same willingness to look at things about yourself that you would rather not see. A review of this inventory is best done with another person to help with self awareness and acceptance. The next step is making a commitment to include accepting influence as part of your relationships, and then working with someone knowledgeable who supports your efforts to change how you respond to situations. The concept of "surrender to win” can be helpful in application of new tools, and the rewards of developing these skills include gaining power and respect rather than losing it. Increased happiness is a common side effect.

February Tidbit: Happiness

2/9/2020

Frequently clients have stated “I just want to be happy” when I ask them to describe their goals. And often when I asked what that would look like I got a blank stare. Sometimes we don’t know what it is; we just know it is missing. In her book, The How of Happiness, Sonja Lyubomirsky describes happiness as “the experience of joy, contentment, or positive well-being, combined with a sense that one’s life is good, meaningful, and worthwhile.” But what generates that experience of happiness for us?

Author Andy Puddicombe wrote, "For some reason we’ve come to believe that happiness should be the default setting in life and therefore, anything different is somehow wrong. Based to this assumption, we tend to resist the source of unhappiness….physically, mentally and emotionally. It is usually at this stage that things get complicated. Life can being to feel like a chore and an endless struggle to chase and maintain that feeling of happiness. We get hooked on the temporary rush of pleasure of a new experience, whatever that is, and then need to feed it the whole time. It doesn’t matter whether we feed it with food, drink, drugs, clothes cars, relationships, work or even the peace and quiet of the countryside. If we become dependent on it for our happiness, then we're trapped. What happens when we can’t have it anymore? And what happens when the excitement wears off?"

One answer might be to bring more joy and excitement into everyday life rather than always needing the anticipation of something new. But how do we make the mundane feel joyful? The other morning while having my coffee, I glanced over at my sofa and had a small rush of happiness about the exquisite perfection of the pillow resting on it. The pillow had a washable linen and cotton cover printed with seashells and coral, the coral perfectly matching the color of the couch, and it was filled with feathers….. all of my favorite pillow things in one pillow that I had unexpectedly found at a yard sale for $2. It was a small thing, a moment of joy and appreciation for something that I had, and it set the tone for my day. The beauty of a flower, the breeze through the window, watching the sunrise, listening to birdsong, morning coffee can also offer us moments of appreciation and gratitude. But that willingness to appreciate needs to come from inside of us, "an attitude of gratitude" to borrow a phrase from 12 Step Recovery. What if every day you allowed three (or more) things in your life to make you happy, opening yourself to fully to that experience of happiness even if it only lasts for a moment? And if you do that, I would love it if you would send me a text or email and let me know whether you think you are happier in your life for those small efforts, whether they improve your general “sense of positive-wellbeing" .

"Success is getting what you want. Happiness is wanting what you get."
Dale Carnegie

January Tidbit: Lessons

1/14/2020

I've always been fond of learning. At the start this new year, this new decade, I find myself reviewing some of my favorite lessons, with deep appreciation for my many teachers (clients, dogs, friends, horses, books, nature…..).

1.) Life is really interesting. Pay attention to what is in front of you. Look and listen, smell and touch. Greet each day with enthusiasm and a smile because something really good might happen.

2.) We get to choose what we believe, and we can change our mind. Beliefs aren’t necessarily truths; they are simply thoughts that we have come to believe are true. Any day we can learn something that challenges an old belief. Being open to new information expands our horizons and often grants unexpected freedom.
3.) Live in the present moment. No grudges or resentments are necessary or even helpful; forgive everything. This too may grant you unexpected freedom.

4.) Ask for what you want. You will have a much better chance of getting it.

5.) When you do something stupid (and we all do), laugh at yourself instead of getting mad. Getting mad does not usually help the situation, while humor can inspire creativity and perhaps even allow you to see a way to resolve the issue. It also makes for better relationships if there is someone else in the room.

6.) Exercise regularly. Keep moving. Whether it is walking, yoga, aerobics, tai chi, dancing, swimming, keep doing it. Don’t let busy-ness or stress take away this time from you, because it is even more important to exercise when we think we don’t have the time.

7.) Play is important. Make time to enjoy and laugh. Same as with exercise.

8.) Reboot every now and again, just like you do with your other electronic devices (among other things, we are electrical beings). Take a day or an hour or a week to unplug from the daily routine on a regular basis.

9.) Periodically ask yourself: Are my decisions taking me in the direction of my goals? If so, celebrate! If not, look for what needs to change and ask for help if you need it.

Wishing you a wonderful new year.....

December Tidbit: Three Good Things

12/7/2019

A simple exercise to improve health and happiness is to think of three things you are grateful for every day. Research indicates that this is likely to help you sleep better, improve your ability to make sensible decisions, nourish your relationships, and maybe even stop you from overeating at the holiday table.

Did you ever notice that when you think about things on your ‘to do” list your body responds by tensing in preparation? There is a sight clench of the jaw, usually. Stiffening of the shoulders, a shortening of the breath. When you think about things you are grateful for, your body eases and relaxes. Shoulders release away from the ears and there may even be the hint of a smile on your face as your breath moves more freely.

Even difficult situations can provide opportunities for gratitude. Challenges can strip away the self we think we are and force us to go deeper inside, to reevaluate who we thought we were. Tough situations can teach us about things like surrender and tolerance, perseverance and creativity, compassion and forgiveness, pushing us to explore parts of ourselves we didn’t even know we had. We can appreciate that which teaches us to grow, so include those lessons in your three daily gratitudes.

November Tidbit: Paying Attention

11/24/2019

It is so easy to be caught up in the minutiae of everyday life coupled with the periodic drama of breakdown of cars or appliances (or hurricanes or fires!) that demand our immediate attention. The distinction between what is urgent and what is important and the ability to recognize both the overlap and separation of the two can be challenging. A ringing phone or text message chime may appear to be urgent but is not necessarily important. Maintenance of car and home and body is important, but not always urgent until something goes wrong. Giving your full attention to a loved one is extremely important, but sadly, often neglected. Sometimes our life is so full of urgent drama that we don’t think we have time for the quietly important things, like nurturing relationships or self care.

According to Jon Kabot-Zin in his book Coming To Our Senses, the “journey towards greater health and sanity is catalyzed by mobilizing and developing resources we all already have. And the most important one is our capacity for paying attention…. Paying attention refines awareness, that feature of our being that, along with language distinguishes the potential of our species for learning and for transformation, both individual and collective. We grow and change and learn and become aware through the direct apprehension of things through our five sense coupled with our powers of mind…”

As we near the holidays, we can make a conscious choice to focus attention on the bounty we have, on appreciation of everyone and everything rather than getting caught up in the hustle and bustle of what we think we should do or have. Being present in the moment while cultivating and expressing gratitude can help us avoid common holiday pitfalls and bring more joy to our celebrations. As poet Wu-Men wrote, "If your mind isn’t clouded by unnecessary things, this is the best season of your life.”

October Tidbit: Altered States

10/8/2019

Altered states come naturally to humans, whether it is ‘being in the zone’ during an activity, or spacing out while driving and missing your exit. Think about being caught up in anger and how intensely focused is that altered state of mind. Being 'in love' can have that same level of suggestibility and narrowed vision. Emotional suggestibility has been used by politicians, revolutionaries, and salesman to induce altered states in attempts to impact behavior. Several of these states have been tagged as forms of 'emotional hypnosis’ and most of us are familiar with the term 'highway hypnosis' .

Meditation as an altered state has become very popular and there is some confusion about whether meditation is related to self hypnosis. Many CDs that feature ‘guided imagery’ are marketed as meditations yet are identical to self hypnosis techniques. There are distinctions and similarities between these modalities.

Both guided meditation and self hypnosis are intentional focused attention, and both usually invite a sense of well being and relaxation. Both are chosen by an individual for a specific purpose. Guided meditations and self hypnosis usually have a specific goal or intention, maybe to reduce anxiety or feel more confident or change a behavior, so they are very similar in that regard. The difference between them is that self hypnosis has an inner locus of control while guided meditations have the external influence of someone’s else’s voice and sounds. Traditional meditation is like self hypnosis in that it is internally directed, but is different in that the intention is to empty the mind of thought to attain a peaceful state rather than achieve a specific outcome. It can be argued that emptying the mind of thoughts is a goal of meditation, so perhaps the main difference is that traditional meditation is focused more on the awareness of the present moment without attachment to any future outcome, whereas both guided meditations and self hypnosis are intent upon something becoming different as a result of the practice.

Then there is mindfulness, usually defined as a mental state achieved by focus and awareness of the present moment without judging feelings, thoughts or sensations. Which is sometimes also a definition of meditation. A walking meditation is much the same as a mindfulness walk, but meditation and mindfulness are not always the same. It is easy to be puzzled by the distinctions, especially since all of them fit the Sanskrit translation of “meditation” as “to cultivate self”. One way to look at them is as occasionally overlapping subsets of an altered state achieved without external chemical influence. Whatever your perspective, they offer the potential of changing your reality in a positive way.