More Isn’t Always Better

English: The winners parking spots at the Atla...

English: The winners parking spots at the Atlantic Lottery Corporation Headquarters in Moncton, New Brunswick (Photo credit: Wikipedia)

Diminishing marginal returns is something we learn about in Econ 101, but most of us don’t internalize what it means for our lives. The more you have of something, the less satisfaction or value you get from an additional serving of it. It goes like this: say I like hamburgers and I’m really hungry – like, starving-because-I’ve-only-eaten-carrot-sticks-for-three-days hungry. Depending on the size of the burger, the first one is going to be pretty fantastic, and the second one might even be a contender, but by the third burger, I am unlikely to be very thrilled, and I might even pay someone to take the fourth one away.

We all know this concept intuitively, and yet, I constantly hear folks talk about wanting to win the lottery, or worrying about what they don’t have and others do, and so far have never had a client who didn’t think more money would solve at least some of their problems. I’d be lying if I said I didn’t do it, too. More and more, though, I am inclined to disagree that money is the cause of problems, much less the solution to them. Any goal that puts happiness into the nebulous “out there” of the future is suspect, because ultimately after we get there, we are satisfied for about 2 seconds, or a whole week, if we’re really lucky.

Here’s an article that discusses the idea of being rich, which always seems like the goal that trumps the rest, when considered from the position of not being rich. Who of us ever thinks we really have enough money? I think it’s a rare individual. Yet, all of the research tells us money beyond covering the basics doesn’t really bring happiness. I like to remind people financial goals are very often about what we think we’d feel like if we were rich, which is pretty damn hard to pin down. What we are actually after is the feeling of rich, not rich itself! If we’re not reasonably happy now, we won’t improve it much by winning the lottery. I do like hearing about the real people in the article who’ve had this experience. I think the real take-home message, though, is hidden in the middle of the article:

 Life is more about doing, than having.

And if you think about it, it’s also not really about having “done” anything, either. “Doing” here refers to being engaged in living! And one must be present for life to be about the doing rather than the having. It’s difficult to maintain strong goals of having and still be present in the doing, because you’re worried about getting and losing. So there’s your case for mindfulness, straight from Econ 101. Before you protest about the homeless and starving, let me acknowledge here that the “having” goal “works” for awhile, but only usually until we hit around 60k per year. After that we just trade in the old problems for new ones.

I’ve been experimenting myself with trying to be present as much as possible, and being less obsessed with “getting” somewhere (wherever that is, I still don’t know!). I find, in the end, happiness is about giving up more and more of the need to plan and control, and going where life wants. For me, it’s become so much more interesting than trying to figure out what the hell I want and somehow devise a plan which I will have to continuously adapt in order to arrive, just to find out it wasn’t what I thought it would be.

I also often play a game where I ask myself, “what would it be like if I won the lottery?”. You know, like BIG money. I usually go through the whole list of what I would buy, then after I get bored with that, savor the feeling and try to walk around with the “rich” feeling all day. I won’t ruin the surprise for you…try it and see what happens!

And no, you don’t have to tell me that this flies in the face of much well-established thinking about self-improvement, management, and goal-setting. I am also not suggesting you throw out the baby with the bathwater and up and quit your job or abandon intentions to be healthier or more compassionate.

What I am suggesting is that in small ways, wherever you see an opportunity, you might experiment with letting go, and see what happens. That could look like you stop fighting the need to sleep or eat, let your kids make dinner without “helpful” comments, REALLY delegate something at work (you know who you are, you fake delegators), or maybe sit in a meeting where you listen instead of talking. If you’re really feelin’ froggy, then you could decide to let some space into a situation that really bugs you, totally allowing it to be whatever it is for say, a whole day, or even longer. Then sit back and watch the magic.

C’mon, I dare you. I double dare you. Yes – YOU! Then drop a comment and share the magic.

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It’s Always Possible to Begin Again

Meditation Sticker

My colleague and meditation challenge participant Theresa was kind enough to write about her experience so far to share with you all. It was wonderful and brave of her to do so, and I hope you’ll be inspired to keep going like she has, no matter how it’s gone for you so far. Every moment is fresh, a brand new opportunity to begin again without self-judgement. I can hear Pema Chodron whispering to us all, “start where you are”

Theresa wrote on 2/12/13:

The last two weeks of 2012 I was on a roll. I was gearing up for my meditation challenge to start in 2013, but I was already meditating everyday, so I figured I would just breeze into things. Well I had better think again. I spent the first few weeks of 2013 not meditating, not even attempting to meditate, and I noticed a considerable difference in my mood. I haven’t pin-pointed why exactly I didn’t follow through on the challenge and I am not going to waste time analyzing my past actions (I do enough of that already!) but I simply didn’t. I can honestly say I was less calm, highly anxious, and not sleeping as well. I kept telling myself, you have to meditate today! And then I wouldn’t.

Enough was enough and last Monday I sprang into action and meditated all week long. I fell asleep faster, I was calmer, and I was able to more easily dismiss the thousands of wild thoughts that came into my mind. I haven’t meditated the last two days, yesterday I chose to gorge myself with ice cream since I have decided to give it up for Lent, instead of doing anything helpful. I don’t know if it was the lack of meditation or the sugar rush, but I had a very hard time falling asleep last night. Needless to say, I will both be passing Dairy Queen by and meditating after work today.

What I hope you can take from this is that none of us is perfect and it’s likely we will have many challenges in trying to meditate everyday. But if it is beneficial, I do notice a difference, and if I am willing to do countless other activities on a daily basis, why not make meditation part of my routine? Getting over the initial hump, the forcing yourself to do something everyday, and actually doing it, is the largest part of the battle. I do struggle with self-compassion and with that I am letting go of any shame I feel for not meditating and just going to begin again the next day.

I hope any of you who are struggling with your journey do the same for yourself and pick it back up. And congrats to those who are not sharing my struggles! To all of us, no matter how “strict” we are to sticking to this journey, we deserve a pat on the back! Now get out there and listen to one of Cynthia’s meditations, she really knows her stuff and I can’t wait to say “I knew her back when…”

Brava, Theresa! Thanks for risking and sharing your journey with us!

I’ll be posting my own update in a couple of days. Anyone else who is interested in sharing their experience so far with a guest post, please contact me.

Meanwhile, you can listen to a guided meditation here.

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Rewiring Your Brain for a More Positive You

tetris-cover

tetris-cover (Photo credit: DJ Malloc)

I think it always helps to get the same message in different formats, so here’s an article from LifeHacker about using the way the brain learns to rewire it for greater happiness, which is something I tell almost anyone who will listen.

No, I’m not really suggesting you spend more time playing Tetris, which is one of the studies cited, but I think this article is good at explaining the practice effect, which is a neuroplasticity principle I never stop talking about with my clients, and that I myself could still take even fuller advantage of. It is simply this: the more you do something, the easier it gets to do it, which goes for seeking reasons for complaining as well as seeking reasons for gratitude, just like it does for playing an instrument, or Tetris, or tennis.

Shawn Achor, author of The Happiness Advantage is quoted in the post:

“Happiness is a work ethic… It’s something that requires our brains to train just like an athlete has to train.”

and…

“We can retrain the brain to scan for the good things in life-to help us see more possibility, to feel more energy, and to succeed at higher levels.”

People often complain to me that it’s “so much work” to retrain for gratitude and self-compassion after I suggest undertaking the task. I like to remind them that the up front energy required to get started is the hardest – it gets easier each time. But really, at some point, one has to ask, “is it really more work than living with an excess of anxiety, depression, and negativity?”. Plus you get so much more than the immediate bang for the buck of reframing your current experience to feel better. You get to feel better now, AND better in the future, AND it’s dose dependent – the more you do it, the bigger the impact. Without side effects. No drug can make such a claim, and it’s unlikely one ever will.

Also note that the end of the article links to discussion of the benefits of mindfulness and meditation. Ten minutes of meditation daily and you could be on your way to a happier you! Contact me if you’d like assistance or instruction for starting a practice, or join us for the Tuesday night beginners meditation class if you’re in the area.

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What I Learned from My Week Doing Nothing

Rest here

Rest here (Photo credit: oliverkendal)

I took last week off from work. It was an experiment of sorts. No plans. No lists. A “stay-cation”. I stayed home and did virtually nothing – reading, tv, a little housework, some random mending tasks as the urge struck, a little random sorting, worked out some, slept long, and ate 3 meals a day. I still answered the phone. I didn’t feel all that great – pretty tired but not really ill. I just tried not to get too bent about it.

I’ve done “nothing” before, but never so intentionally – in the past it has been more as resistance to some heinous task or procrastination about schoolwork. And it’s not as though I did not have plenty that needed doing! I could have made a list a mile long, to be sure.

This was the first time I have undertaken such radical self care, and it was sort of a planned accident. I’d taken no real time around the holidays, and something said “now”, so I blocked the week and notified everyone. I can honestly say I have no regrets. I had just enough time to experience my stress level drop to nearly nothing, to become almost bored, to look out the windows at the winter weather and wildlife, to just be. Amazingly enough, I learned some valuable things while doing nothing:

  • Given the type of work I do, I probably need a whole week off at least 4 times per year
  • “Time off” does not mean doing home improvement, cleaning the entire house, or running around doing every imaginable errand
  • The stress level I normally sustain is too high
  • My body prefers to rush around less than I usually do
  • I need some movement every day
  • Too much television makes me feel depressed
  • Time moves more slowly when the television is off
  • Everything on television is pretty lame and fake and hyped up
  • There’s a sort of guilty feeling when I do nice things for myself – I noticed it every time I made myself french toast for breakfast or some other meal that seemed “too nice”, very often while I was sitting doing nothing, and after sleeping late
  • I don’t want to be on vacation forever. I actually do want to work, even though sometimes work is so hard that I fantasize about time off. When that starts happening, it’s probably time for a break

Teachers Chogyam Trungpa and Pema Chodron talk often of mindfulness practice bringing us into contact with our fundamental goodness. I discovered that, given a choice unfettered by worries about what others might think, I would not choose to be a slacker or a beach bum or a hermit! It’s obvious I need more than zero stress to be healthy. I did, however, notice worry and guilt about the percentage of time it seems I can spend “working” and be healthy. I think this is unusual since a major motivation for having my own business is to not have to punch a clock or be a slave to a 40-hour workweek.

Letting go of control of my “time off” made it time off in a very real sense, and reminded me that I could trust my fundamental goodness. I effortlessly accomplished small tasks to keep the house running and meals made, and enough exercise to avoid couch-induced back problems, plus mending, to boot. I feel so much better than if I had made a long list for the week – I did less, but ironically, feel like I accomplished plenty.

All in all, I feel like the time was incredibly productive. First and foremost, I feel rested. I stumbled across a topic for inquiry and possible growth – the feeling of guilt, or of a need to justify my existence with work to “earn” or “deserve” good self-treatment. I made contact with the deeper part of me that knows what I need to be healthy and it told me I need to slow down and cram less into the time, and to take breaks. I discovered that it did not rip a hole in time and space when I slowed down and did not make every moment of every day “productive” by societal standards.

I also noticed the mind constantly telling me about things that should concern me, what others might think about what I was doing, and many thoughts about the need to hurry and “do it” (fix the house, execute the business ideas, read all of the library books, get in shape, clean up, take care of belated correspondence) NOW, and what horrible things might happen if I didn’t act immediately. This tyranny of the mind, I am sure, is at least partly responsible for the stress I carry a good deal of the time. It was good to have a whole week straight of really getting to look at it and see it for what it is – just the mind doing what it does, just thoughts trying to convince me that I am in a race against the clock. Not true, not good or bad – just thoughts.

I will try to welcome the guilt and the feelings of needing to hurry as guests, and ask if they have anything to tell me. They are nowhere near as powerful as they used to be – I credit EFT and my meditation practice for this – but it seems there is still something left to be seen, and now I am able to stay with the feelings long enough to look more deeply.

Resting...

Resting… (Photo credit: nejcbole)

One thing is for sure – we get many messages from society and family that tell us what we should be doing and how much! It takes a bit of tuning in to hear our inner wisdom tell us what’s really best for us, and faith and courage to act on it. I was so lucky to be able to take this time, but I’ve also made incremental choices along the way the last few years to put myself in that position. How about you? Do you need a break? What prevents you from taking one?

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Freeing Yourself From Hidden Beliefs

Question Mark

Question Mark (Photo credit: auntiepauline)

When we start to investigate reality through mindfulness practice, we may discover that the problems we complain about are self imposed. Seem crazy? Well, see if any of this sounds familiar:

  • Feeling as though you never have enough time, but scheduling your days without any breaks, and saying yes to any and every request within earshot
  • Feeling tired and irritable, but going to bed late every night
  • Feeling unappreciated, but refusing favors or expressions of gratitude from others
  • Feeling constantly unsatisfied or disappointed, but never saying what you really want
  • Feeling underpaid, but never asking for a raise or taking the steps to make more
  • Feeling like you make enough money, but it’s gone as soon as you get it
  • Feeling like something bad is always about to happen, even though things are usually just fine

The tricky thing about the story underneath our problems is that, unexamined, it keeps us stuck in the problem, because as long as the story goes unquestioned, we have to keep having the problem to maintain the story. The story might be “can’t succeed without suffering”, “having wealth is dangerous”, “only bad or unspiritual people have money”, or “if I’m not constantly busy then I am (fill in the blank – lazy, bad, worthless…)”. These are some hidden beliefs that might be guiding your life without your permission.

Why would anyone do this? Well, we usually inherit these stories, and are so unaware of most of them that we never even think to question whether we actually believe them or not. We may hold the values of others simply because we haven’t questioned whether we believe them or not. Our parents or others may have behaved in ways that taught us the world was a dangerous place, or that you can’t trust anyone, that you can never get ahead, or that we weren’t worth their attention.

The dangerous part in all of this is that we are unaware. This lack of awareness means we don’t stop and look, we don’t question, and we keep assuming we know everything. We assume everything we think is true, not realizing we may have learned it somewhere and that it doesn’t actually represent our true desires, or us in any real way, even though we are fully identified with our thoughts about life.

The key thing to know here for breaking free of hidden beliefs is that our sense of security and safety get wrapped up in preserving and defending such thoughts and beliefs because this is what we humans do – defend the identity as though it were made of flesh and blood, even when the things we defend are hurting us. We don’t realize that we are seeking data to verify what we know – called confirmatory bias – even for negative beliefs, like “people always leave me”, “people always use me”, or “I am boring”. We find evidence because we look for it, and then the belief becomes even more entrenched.

As soon as you discover this truth about the mind, the first question is likely, “how do I stop it?!”.

You can start by doing some digging to uncover the hidden beliefs and rewrite them – literally write them out and cross out the old ones. Then it will be more difficult to keep doing the same things if they don’t align with your true values.

Another way to stop the cycle of self-perpetuating belief is to investigate the question “what/who am I?” and blow the lid off the whole operation. Can you find a solid identity anywhere when you look? Can you find a “me”? Can you show it to anyone? Who or what is “I”?

Call me if you’d like to discuss what you find as a result of asking these questions, or feel free to share below.

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Seasons

kale and broccoli, in the spring garden

kale and broccoli, in the spring garden (Photo credit: woodleywonderworks)

I recently received my Seeds of Change catalog, the harbinger of spring, reminding me that the next season is just around the corner and I should be planning for this year’s garden.

In the past I used to pretty much spend the colder months just waiting for the warmer ones to arrive, but as I’ve come to appreciate the present more and more, I have “discovered” and now welcome the seasons, and this year have settled into the extra layers of clothing, chilly nights. comforting stews, and gray skies of a central Ohio winter. I love the snow (what little we get), and shoveling the walk, and skiing at the “little bump” down the pike.

So when the seed catalog came, and I thumbed through for inspiration, I noticed a wall of resistance inside to the idea of shifting to the next season already, having just settled into the one that’s happening now. I didn’t think it was possible for me to cling to, of all things, winter! I joked with the winter-lover in my house that I am evidently “broken” now, thanks to him.

Looking a little deeper, I think it’s not just that I’m resisting the change of season because I’d just settled into the current one, but that time seems to pass a little more quickly each year, and suddenly I’m wishing it would slow down, before it all runs out and I’ve missed it. Partly because I know I’m still busier than I’d like to be, and not quite as present as I know I could be. I know haven’t been able yet to make all of the choices needed to get to the pace I want to live at.

And still, there’s this resistance to pay attention to, to embrace, if I can. Resistance to getting older. That fine line between being really present and hanging on too tightly, because I’m watching gravity have its way with my body, wondering how many more years of skiing – or of anything – I have left, and not wanting to take anything for granted.

What a paradox! I have more gratitude for every single moment, every precious second, and the challenge of not trying to cling or grasp at any of them, trying to remember that it only leads to suffering.

This makes me think of Kevin Spacey’s speech at the end of the movie American Beauty:

I guess I could be pretty pissed off about what happened to me… but it’s hard to stay mad when there is so much beauty in the world.

Sometimes I feel like I’m seeing it all at once, and it’s too much, my heart fills up like a balloon that’s about to burst…

And then I remember to relax, and stop trying to hold on to it, and then it flows through me like rain and I can’t feel anything but gratitude for every single moment of my stupid little life…

And then, I sit in meditation, and I remember to let go, to let it flow, because the truth is, it’s all really fine, and I never really had a hold on anything to begin with.

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Meditation Challenge Update: Seeing Impermanence

A french old fashioned merry-go-round...

So today is the end of the first two weeks of the 2013 Meditation Challenge, and I am still finding the weekends challenging – I’m more likely to roll right out of bed into ski togs or to the farmer’s market than onto the meditation cushion. I still intend to include weekends in my 30 mins per day commitment, but I make exceptions, and allow myself to make up the time another day.

The other thing I encounter when sitting lately is the nagging feeling that there’s no time for this, that “I’ve got to get moving”, my mind tells me, because “there’s so much to get done”. I try to include and embrace this perception, along with everything else, as I sit, resting in awareness, coming back over and over again to the breath. Slowly, I remember, as I make contact with the silence inside, that despite the urgent insistence of the mind, it isn’t true. There’s a choice available – continue with the crazymaking, dizzying pace of continually trying to cram too much into the day, or I can slow my step when there’s no need for the race, and begin to make peace with the limits of what I can do in one day.

The latter choice has me more present, able to enjoy what occurs, and less exhausted at the end of the day. I do prefer this state of things now, although I know those who do not, and that there are others who may be critical of this way of being, calling it boring or a mediocre existence. I enjoyed reading a lovely post recently, that discusses this notion of boredom, and its value in mindfulness practice.

Most importantly, what this slowing down allows me to do is to see the fleeting nature of every experience, of every moment, and want more and more to fully engage in whatever the experience of the present moment holds, because it’s the only moment I ever have. This, in itself, might seem like a worthy goal, but there’s one even more important than that, which is engaging with life while neither grasping nor resisting experience. This is how to get off the merry go round of suffering, the wheel of samsara.

It seems quite simple, I realize, from the description above. Extremely simple, but not easy. We are convinced that we can get off the merry go round without having to change what we believe, or be inconvenienced too much. We are quite attached the false notion that peace and happiness comes from having what we want, and the mind cannot conceive of any other way to achieve such a state of harmony. This is why it is called the peace which surpasses all understanding. The mind cannot imagine it.

I heard the spiritual teacher Adyashanti describe it this way recently: this peace, the freedom from suffering that we want so badly, comes from understanding so fully and deeply that the cycle of grasping and aversion leads to suffering, that we finally just stop doing it, the same way we know not to touch a hot stove.

A traditional Merry-go-round in Covent Garden,...

A traditional Merry-go-round in Covent Garden, London, August 2007 (Photo credit: Wikipedia)

That’s one heck of a knowing! Convinced once and for all! All sorts of illusion in life and tricks of the mind prevent us from seeing this clearly. This illusion is part of what we uncover in our mindfulness practice. This is also a good reason to include self-inquiry as part of mindfulness practice, to question your assumptions and sort out what is true, so to be able to more clearly see and become convinced by the evidence.

I do not know it like I know the stove is hot, but I am closer than I once was, and I continue to reap all the other goodies that come from mindfulness practice. I am still sucked in by samsara from time to time, but it is exciting to see the beginnings of letting go of illusion in my habits of thought, the faint rumblings of a consistent knowing, and the whisper of the promise of a new way of being – off the merry go round for good.

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Do You Know What’s in Your Shampoo?

After its recent hiatus, the Environmental Working Group’s Skin Deep cosmetics safety database is back up and running! Check out the safety of your favorite products, from deodorant to toothpaste, and baby and mens products. I checked and found most things I use were okay, but my mascara is a 7 out of 10 on the hazard scale – guess I’ll be looking for something a little less toxic!

The more I read about health issues, the more it seems that hormone imbalances play a role. We’ve become more aware of toxins in our food, but many don’t realize what they’re absorbing through their skin. Some toxins are worse than others, it seems. Some toxins can cause immediate reactions, and others can even build up in the body and cause problems in the long term. It’s a good idea to check on the safety of the products that touch your skin, especially those that you may use on a daily basis – such as shampoo, makeup, lotion, toothpaste and dish soap.

Other reasons to check the safety of health and beauty products: women can be extra vulnerable to toxic buildup, as the biggest consumers of makeup and body products, due to greater exposure over time. Children are also vulnerable due to their size – the adult-sized amount of a product delivers a more concentrated dose for little ones.

I’ve even returned to some of the old remedies from long ago like vinegar and baking soda, and my grandmother’s window washing recipe (water, rubbing alcohol, vinegar, dish soap). I’ve been off fabric softener completely for over a decade now, and don’t miss it at all, after finding out how nasty it is for humans and for the environment. I love the smell of good ol’ clean now, not covered up with overwhelming, chemical scents. There’s also something satisfying about the simplicity of using natural products to clean.

What do you think?

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A Perspective on Walking Meditation

I thought this post by the person who inspired our current meditation challenge was a wonderful way of capturing what I was trying to say about resolutions in the previous post…

http://rococonnor.wordpress.com/2013/01/02/year-2-week-1/

How did the first day of your commitment go? My New Year’s Day meditation was difficult to make happen, and today’s is yet to happen. We had houseguests – a challenge I hadn’t prepared for! Embarrassed by my poor start, I acknowledge my humanness, and say to myself with compassion, “I can begin again in this moment”. Sharing your humanness with others might help them begin again, as well…in the space below.

Namaste.

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Resolute Self Compassion

It’s that time of year again – New Year’s resolutions that bud in December and fade by February, forgotten by March.

Resolution is a form of resolute. Webster defines resolute as “marked by firm determination”, and lists some of its synonyms as “hell-bent”, “bound”, and “single-minded”.

In thinking about the past year and the one about to ring in, it seems different than other years. A resolution seems a serious undertaking, not something to be taken lightly.

Things which once seemed worthy of such seriousness to me – being more organized, eating better, exercising more – seem trivial now.

I suppose it’s because these things seem highly dependent on a larger goal – which is to be a more awake and compassionate being.

Given this, the only thing that seems worthy of such resoluteness is that which moves me toward greater compassion and awakeness. These are simple but not easy, and require a commitment to keep working at them, even when it seems hopeless:

  • spending time in silence daily
  • monitoring and challenging negative self-talk
  • identifying feelings and allowing them to be experienced
  • validating and soothing the upsets and irritations of being human
  • choosing gratitude over grousing
  • being a good steward of this body by listening to and taking care of its needs instead of resisting them – eating, sleeping, resting, playing, moving, working in the right quantities

It really seems like a single resolution if you look closely, does it not? Embracing the human experience instead of fighting it. To me, it’s the only thing that makes sense. Anyone want to join me?

 

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