It is 5:00 am at the second day of our Mindfulness Retreat. I wake up in the dark with a terrible itch on my left foot. I guess that it is probably fire ant bites from walking in the woods. The itch is overwhelming, it drives me crazy. I start scratching as hard as I can, until I feel it starts to bleed. The itching just gets worse.
After 10 minutes, I finally pause my scratching and attempt to practice “accepting what is”. I breath in and breath out of the terrible itch, and try to have an openhearted curiosity about what it is like to have a big itch. I do my very best to accept the experience, rather than to change it.
I have to say, I am not completely up for the challenge. I fail several times at holding back my scratching. Half of my brain would like to apply a sander to get rid of the itch. The other half gradually surrenders and succeeds at breathing in and out of the big itch.
Eventually I fall back asleep.
The next morning I wake up with less itch and a little more understanding about what I believe Thich Nhat Hanh means by wholesome and unwholesome seeds in our consciousness.
“Whether we have happiness or not depends on the seeds in our consciousness. If our seeds of compassion, understanding, and love are strong, those qualities will be able to manifest in us. If the seeds of anger, hostility and sadness in us are strong, then we will experience much suffering.” Thich Nhat Hanh
At the surface it might seem that Thich Nhat Hanh is making a distinction between good and bad, right and wrong, an instruction to only water the ‘good’ seeds. A moral dichotomy.
After my itchy experience, I see this differently. He is instead simply inviting us to be present with whatever is: to make our choice based on our most mindful vision for ourselves and others. If I want to keep my foot happy, I better stop scratching, even if the scratching feels good in the moment.
By extension, I imagine that if I want more happiness, peace, and love in my life, I might do better if I water the seeds of happiness, peace, love, understanding, and compassion in myself. If I want more conflict, suffering, or stress I might focus on watering the seeds of anger, fear, deficit.
When we are in choice about which seeds we water, we can be in choice of how we experience our lives. This is a practice with no right or wrong, just trying, and failing. Then trying again. Failing. Sometimes doing things that are not so wholesome, but feel good in the moment. We try to be curious and we try again. We continue until we are practiced enough to transform unwholesome habits into more wholesome ones.
Which seeds do you nurture within yourself? Let me know, I would love to read from you.
We have two armchairs in our living room. They have been around for 25 years. We also host two weekly Nonviolent Communication classes and a monthly workshop in our living room. People come in clean or not so clean and sit on these chairs.
I am a big fan of cleanliness and talk with my husband about washing the cushion covers. We agree to run an experiment and machine wash one set carefully in cold water on delicate setting.
With some excitement, I undress the covers of the chair cushions. I put them in the washing machine and take them out an hour later. As soon as I see them, I feel anxious. Like very anxious.
I know my husband really likes these chairs and he has taken good care of them for more years than he has known me. Except for some wear and tear, they were in excellent shape.
Now with my washing, the covers are shrunken and shredded. With all my might I barely succeed in pulling the covers back over the cushions. They are seven inches short.
I sit down deflated. With lots, lots, lots of self-critical thoughts. “You stupid, stupid, stupid idiot! IDIOT! What a complete moron you are for not checking the settings on the washing machine!” I feel pained and upset, and angry with myself.
Finally I decide to get up and walk mindfully for three minutes. Then another 20 minutes around the block. The physical movement helps me shift my self-criticism to self-compassion.
A friend asked if I think self-criticism is essential for growth and learning. I don’t believe it is. After reading and listening to people I respect (Thich Nhat Hanh, Marshall Rosenberg, Rick Hanson, Kristin Neff, Martin Seligman) I’ve come to the conclusion that criticism is not only not needed for learning, it is likely detrimental.
Criticism targets who we are, not what we do. Criticism conveys something is fundamentally wrong with us, as if we are unworthy of love, acceptance, and belonging. As social animals, these needs are essential to our survival. When we hear criticism of who we are, we fear that our emotional, social, and physical safety is in jeopardy. Our reptilian brain is activated and we react with fight, flight, or freeze. We lose access to the part of our brain that helps us find creative, collaborative solutions to the problems we face.
That’s not to say that we can’t regret and mourn what we did. When we approach our regret with self-compassion, instead of self-criticism, we can redirect our energy to thinking what we could do differently in the future. When we acknowledge our flaws, we can try to make amends, learn from the experience, and restore connection. We see that making mistakes (even irreversible ones) is part of our shared humanity. Humans are fallible and that doesn’t mean we’re not worthy of love and belonging.
With self-compassion, we don’t have to hide our mistakes to protect our emotional, social, and physical safety. We can more clearly see the needs that we tried to meet, even when our actions failed. We can think of better ways to meet our needs while caring for the needs of others.
Rather than shame and expulsion, we are empowered to ask for support and learn.
How do you nurture self-compassion? Let me know, I would love to read from you.
Hurricane Harvey approaches Texas. The weather forecast calls for 35 mph winds in Austin. I feel scared.
I look at the trees that are marked by Austin Energy. They are to be trimmed, because they endanger electric power lines. One tree in particular worries me. It leans heavily against the power lines next to our bedroom. I imagine that the storm winds might swing it back and forth so strongly that it will break the lines and cut power to our house and our neighbor’s.
It’s early Friday morning and my husband is still asleep. I decide to act with vigor and determination and keep our neighborhood safe. I’ll cut down the tree.
I get a saw and start sawing. Not too bad. I cut through quite easily and the tree falls in the planned direction. I feel satisfied.
Until I look up.
The tree is not leaning against the lines anymore. It’s hanging on them. With it’s full weight.
OMG! That’s not good. That’s not good at all. That’s horrible! The weight will certainly tear down the electric lines, and we are only hours before Harvey hits the Texan coast. No electricity for days and Austin Energy will probably have something more important to do than restore the power to our little house.
Unless it ignites a fire! Oh my goodness! I start to panic … Okay, breathe in, breathe out … I tell myself: “Pick up the trunk and move it off the lines …”
Despite all my weightlifting practice, I can’t move it an inch. Worse yet, with my moving it, the tree gets more entangled.
I breathe in, I breathe out …
I remember Thich Nhat Hanh saying “If you’re in a hurry, slow down”. Okay. “Elly, don’t act — think.”
I know I can’t stay for hours holding a trunk that’s way too heavy for me. And I don’t see or hear anyone who is within ear distance to call out for help. I conclude it’s up to me to solve this, for better or worse.
I succeed at pushing the trunk into the ground far enough that I think it won’t slide away and the tree will stay upright rather than dragging down the power lines. I run to the shed to get a ladder to get closer to the higher branches. It takes me half an hour and a lot of mindful breathing to fix the problem and get the tree out of the way of the power line. Nothing is broken. We are still safe.
That’s when a tornado of self-critical thoughts engulf in my head: “You absolute, stupid, idiotic moron! You could have killed yourself, you stupid, idiotic moron.” Some of them in Dutch. All of them extremely painful to hear.
I feel super grateful that we just offered our Self-Compassion workshop. I remember that self-compassion is not reserved for those situations, where our suffering is triggered by others. Self-compassion is especially needed when our suffering results from our own mistakes.
Yes, I was unconscious of my incompetence in tree cutting. I feel ashamed and embarrassed for the potential harm I created. That doesn’t make me a person undeserving of compassion, love, and belonging. On the contrary, I need it now more than ever. With some extra attention to my breaths, and some kind words in my head, I start to feel relieved, and even a bit amused by the whole situation. After all: this is the stuff newsletters are made of.
When do you need self-compassion the most? Let me know, I would love to read from you.
I’ve just been to the dentist. I feel tired. The procedure was more complicated than anticipated. I spent two and a half hours in the dentist chair with my jaw jammed open.
Not very pleasant.
So I feel happy to leave and bike home, an eight mile ride.
I love biking. I love the sense of agency and empowerment I get by navigating traffic, pedaling up a hill, zooming down the hill, feeling the sun and wind on my skin.
The second half of the ride I’m starting to feel exhausted. I have 650 feet of climb, mostly unshaded from the sun, and it is now 101 degrees. I feel too tired to stop and drink water. By the time I’m at 38th Street and Duval, within a mile of home, I feel completely overheated and worn out.
I stop at the traffic light and tap into the last of my resources to be considerate of the driver of the car next to me. He is in the right turning lane, and doesn’t have his turn signal on. I want to know which way he plans to turn. If he is turning right, I will move to his left and give him space. If he wants to continue straight, I will move to his right.
I try to get his attention to coordinate. He doesn’t respond. I turn toward him with some frustration, pointing at his non-blinking lights, and throw my hands in the air, trying to mimic that I want to know which way he’s going. Then he smirks at me and rolls down his window. I assume to coordinate.
He throws his booger at me. And drives off.
I feel shocked. I want more care, consideration, and respect in traffic.
Thank God I have learned Marshall Rosenberg’s term “tragic expressions of unmet needs”. Nonviolent Communication teaches that everything we say and do is an attempt to meet beautiful, human, universal needs. Sometimes these strategies do not meet the needs of others. That’s tragic.
This car driver tried to meet precious needs by throwing his booger at me. Maybe he wanted respect (he received my frustration as a form of criticism), autonomy (he wanted to follow his own choices in how to drive), or self-worth (he didn’t like the suggestion that he made a driving error, and wanted to reinforce the thought he was a capable driver).
When I understand that the car driver’s behavior was about his needs, I can take it less personally. I can see that he lacked creativity or support to meet his needs in ways that would nurture my needs too. I can have compassion for his inability to meet his needs in a more collaborative manner, and hold my unmet needs with compassion.
This insight didn’t help then. It helps now by seeing the human behind the tragic expression of unmet needs.
Let me know how this lands for you.
This is a repost from my newsletter, The Lovable Cockroach Gazette, Issue 23, July 21, 2017
Cockroaches and Self-Compassion
My husband and I cherish our vegan household. We don’t eat animal products, we don’t buy leather shoes, we don’t spread poison to kill bugs.
As a result, we have our occasional cockroach visitor.
Since we don’t want to kill or harm them, we try to catch them and transition them to the compost pile in the backyard, hoping that’s nirvana to them.
It’s not easy. Cockroaches are fast, and have a magic ability to disappear between cracks I didn’t even know existed.
So when we spot them, we have to stealthily get a glass bowl from the drawer, put it over them, shove a piece of firm paper underneath the bowl, and run carefully to the compost pile.
My success rate is around 60%.
I am pleased with that, until a friend tells me it’s not difficult at all: you just pick them up and throw them outside.
Well, I don’t know which countries he has visited. Maybe Tibetan cockroaches have more equanimity and are happy to be picked up, but our Texan friends are fast, really fast.
Irritated at hearing his claim, I prove my point by acting out my catching strategy on the living room floor.
Exaggerating the speed in my demonstration, I land badly on my thumb. I can hear it pop. It’s extremely painful. I feel the blood drain from my head and I can barely get up. Still feeling the original irritation, I pretend as if nothing happened, waving him goodbye.
When he’s gone, I hear a roar of critical thoughts swell in my head: “You stupid idiot, you are unable to regulate your irritation! You made a fool of yourself by being caught up in your own self-righteousness! You deserve a sprained thumb!”
It takes a few hours, before these elements of self-compassion surface:
- Awareness. Just noticing my pain and suffering around these critical thoughts and my thumb. “Ouch, that hurts, that really hurts.” We cannot foster self-compassion, if we don’t acknowledge we’re suffering.
- Befriending myself, being on my own side. Just wanting myself to feel better, caring about my needs. Something like “I wished I didn’t suffer.”
- Shared humanity. I start thinking of all the other people who hurt themselves while trying to impress others. I breathe in their pain, heaviness, and suffering. I breathe out love, light, and relief to them. “May all beings be happy, peaceful, and light in body and spirit.” Myself included.
Working with these elements of self-compassion, I feel better. I see myself for who I truly am: an ordinary human being, whose behavior is sometimes a tragic expression of unmet needs. I don’t need to judge myself for that. I need to reaffirm that I am still unconditionally worthy of love, acceptance, and belonging.
How could these elements of self-compassion help you to accept your mistakes and learn from them?
Let me know. I would love to read from you.
I am redesigning my website. I want it to look professional, authentic, and inspiring. A colleague asks me what authentic means to me. Me at my most vulnerable, me at my best, me at my worst?
Haha…! Funny question!
Is it? … Maybe not so much. Authentic is not just me at my most cutest, vulnerable, my most delightful.
Authentic is also me in the middle of a fight with my husband, having judgmental thoughts about others, or seeing my poochy belly hanging out of my t-shirt.
I am pretty sure I don’t want any of that on my website. I want the me at my most lovable best. Me worthy of love, acceptance, and belonging.
Certainly not the me that might trigger criticism. Not the me that might prompt people to turn away, or turn against. Certainly not any part of me that might trigger being alone, all by myself.
When I consider the parts of me I want to keep private, I start thinking of the times when fear of rejection stopped me from living my truest dreams: my longing to go to theater school, to tell the first love of my life I had a crush on him, or to pursue publication of my first children’s story.
When I sit with this fear of rejection, I wonder if courage means taking a social risk and still doing what I believe is true? Maybe courage doesn’t mean risking my life to help war victims in Syria, or offering myself to replace the inmate on death row just before his execution.
Maybe my courage lies in holding on to my vegan diet, even if others find it weird. Or calling upon my co-mediators in the lunch meetup to recycle their plastic plates, instead of throwing them away. Or repelling from a cliff with a terrifying fear of heights, with guys I’d never met before.
What if authenticity means living your deepest aspirations, even if you might face negative consequences? Would my answer to my colleague be that authenticity means being true to my values, living them in everyday life?
Courage and authenticity seem interrelated, especially if we’re not sure we’ll face an empathetic, accepting response. So my questions to you are:
- What means authenticity to you?
- How is courage connected to authenticity?
- What comes up for you?
Let me know, I would love to read your response.