[If for you the breath is associated with trauma and discomfort, you probably shouldn't try this practice in its form below. But you might adapt it to something that is more nurturing for you, such as a saying or image.]
Breathing brings you home. Body and mind twine together in the breath. ... Views: 283
Research shows that relationships are built from interactions, and interactions are built from moments. A critical moment in an interaction is when one person wants something from the other one. ("Wants" include wishes, needs, desires, hopes, and longings.) The want could be simple and concrete, ... Views: 282
[Note: This refill your cupboard is adapted from Mother Nurture, a book written for mothers - focusing on typical parenting situations and gender differences that are experienced by many, though not all, mothers and fathers, and by parents in same-sex relationships. Parenting is a complex ... Views: 280
Here are my top five inner practices for helping this year be a good one for you and others (click the links to see the first four):
Drop the stone
Let it flow
Learn as you go
“Us” all “thems"
Be amazed
By “be amazed,” I mean staying open to a sense of freshness, wonder, ... Views: 279
We all have issues - including demands upon us, stresses, illnesses, losses, vulnerabilities, and pain. (As Alan Watts put it: "Life is wiggly.") Of course, many of our issues - in the broad sense I'm using the word here - are related to important sources of fulfillment, such as starting a ... Views: 279
The fifth of my personal Top 5 practices (all tied for first place) is open out, by which I mean relaxing into a growing sense of connection, even oneness, with all things.
"Opening out" can sound kind of airy-fairy or flakey, but I mean it is very down-to-earth ways; check out these JOTs ... Views: 273
My wife and kids tease me that the title of this practice is corny - and it is. Still, I like it. If you don't nourish the things that nourish you, they wither away like a plant in dry stony ground.
Looking to the year ahead for you - a year that can begin whenever you want - what's one key ... Views: 273
By "war" I mean here a mindset, not combat between nations with tanks and bombs. The "war" I'm referring to is an attitude of conflict and animosity toward a person, object, or condition. Parents can feel at war with a misbehaving teenager, and certainly vice versa. Neighbors quarreling over a ... Views: 270
I think there are five key things we can do inside ourselves to be happier, stronger, wiser, and more loving this year:
Drop the stone
Let it flow
Learn as you go
“Us” all “thems”
Be Amazed
My previous JOT explored the first of these: how to lay down the burdens of useless ... Views: 269
When I look back on mistakes I've made - like dumping my anger on someone, making assumptions in haste, partying too much, losing my nerve, being afraid to speak from my heart - in all cases, a part of me had taken over. You know what I mean. The parts of us that have a partial view are driven ... Views: 268
We're all carrying a load, including tasks, challenges, worries, inner criticism, mistreatment from others, physical and emotional pain, loss and illness now or later, and everyday stresses and frustrations.
Take a moment to get a sense of your own load. It's very real, isn't it? Recognizing ... Views: 267
Most people spend most minutes of most days doing one thing after another. I sure do. Typing these words is a kind of doing, as is driving to work, making dinner, brushing one's teeth, or putting the kids to bed. For all the "labor-saving" devices of the past 50 years - dishwashers, phone ... Views: 263
It takes heart to live in even ordinary times.
By “taking heart,” I mean several related things:
Sensing your heart and chest
Finding encouragement in what is good both around you and inside you
Resting in your own warmth, compassion, and kindness; resting in the caring for you ... Views: 262
As I grew up, at home and school, it felt dangerous to be myself - my whole self, including the parts that made mistakes, got rebellious and angry, goofed around too loudly, or were awkward and vulnerable.
Not dangers of violence, as many have faced, but risks of being punished in other ways ... Views: 259
Positive emotions – such as feelings of gratitude, love, and confidence – strengthen the immune system, protect the heart against loss and trauma, build relationships, increase resilience, and promote success. Based on studies that have already been done, if a drug company could patent a ... Views: 257
The easiest and usually most effective way to replenish your body is through good nutrition.
Most of us have a diet that is very different from the one that we are adapted to through millions of years of evolution - a diet of mainly vegetables, fruits, nuts, and meat. Humans first started ... Views: 256
Anger is tricky.
On the one hand, anger – feeling annoyed, irritated, resentful, fed up, mad, outraged, or enraged – alerts us to real threats, real injuries, and real wrongs that need correcting, and it energizes and fuels us to do something about them. In my family growing up, my parents had ... Views: 254
[Note: This is adapted from Mother Nurture, a book written for mothers - focusing on typical parenting situations and gender differences that are experienced by many, though not all, mothers and fathers, and by parents in same-sex relationships. Parenting is a complex subject, plus it ... Views: 253
(Note: This is adapted from Mother Nurture, a book written for mothers - focusing on typical parenting situations and gender differences that are experienced by many, though not all, mothers and fathers, and by parents in same-sex relationships. Parenting is a complex subject, plus it ... Views: 251
Sometimes something happens. Perhaps your sweet old cat takes a turn for the worse, or there’s a money problem, or your son waves goodbye as he gets on a plane to start college on the other side of the country. Sometimes it’s on a larger scale: maybe there’s been an election, and you’re ... Views: 250
Humans are an empathic, compassionate, and loving species, so it is natural to feel sad, worried, or fiery about the troubles and pain of other people. (And about those of cats and dogs and other animals, but I'll focus on human beings here.)
Long ago, the Buddha spoke of the "first dart" of ... Views: 248
It's kind of amazing: right now, what you think and feel, enjoy and suffer, is changing your brain. The brain is the organ that learns, designed by evolution to be changed by our experiences: what scientists call experience-dependent neuroplasticity.
Neurons that fire together, wire together. ... Views: 248
Gravity and entropy are powerful processes in the natural world. Gravity draws things together, toward a center, while entropy scatters them into disorder. In much the same way, in our own lives, some things bring us to the center, while others disturb and disperse us.
In terms of centering, ... Views: 248
I usually describe a practice as something to do: get on your own side, see the being behind the eyes, take in the good, etc. This practice is different: it's something to recognize. From this recognition, appropriate action will follow. Let me explain.
Some years ago, I was invited to give a ... Views: 240
So many things change. Leaves fall, friends move away, and children leave home. My dad died a year ago, and my mom about ten years before that. I don’t know about you, but I’m getting older (darn, there is no fooling the mirror).
The world changes, too. Evolving technologies alter jobs and ... Views: 236
This practice might sound extreme or pushy, and I want to tell you what I mean by it.
Everyone has lots of neighbors, and they come in many shapes and sizes. Obviously, the people living across the street are neighbors, but in some sense, so are the people you live with. Friends, relatives, ... Views: 235
(Note: This is adapted from Mother Nurture, a book written for mothers - focusing on typical parenting situations and gender differences that are experienced by many, though not all, mothers and fathers, and by parents in same-sex relationships. Parenting is a complex subject, plus it ... Views: 233
We’re usually aware of our own suffering, which – broadly defined – includes the whole range of physical and mental discomfort, from mild headache or anxiety to the agony of bone cancer or the anguish of losing a child. (Certainly, there is more to life than suffering, including great joy and ... Views: 229
By “us” all “thems,” I mean finding common ground with every person – especially those you fear or are angry with or who are simply very different from you. These days this practice is more important than ever.
For most of the past 300,000 years, our human ancestors lived in small bands of ... Views: 224
I was recently asked about my top five inner practices for 2019, and here they are:
Drop the stone
Let it flow
Learn as you go
“Us” all “thems”
Be amazed
By “learn as you go,” I mean that each day is an opportunity to take in the good: to help useful or enjoyable experiences ... Views: 224
I once went to the movies when it was raining and brought my umbrella. Arriving early, I sat down on a bench to read, then headed to the theater. Suddenly I heard, “Uh, mister!” – and turned to see a teenage boy with a friendly smile running toward me with my umbrella. He didn’t know me but went ... Views: 224
Humans are profoundly social. Woven through the tapestry of our relationships are several major threads. One of these is power. The only question is, do we use it for good or ill?
The abuse of power can be called many things, including intimidation, fraud, discrimination, and tyranny. I’ll ... Views: 219
As we begin a new year for many people, it’s natural to consider how to make it a good one. Besides taking action in the outer world – from fixing a dripping faucet to feeding every child – we can act inside our own minds . . . and take the benefits with us wherever we go. This year, what do you ... Views: 218
Friendliness is a down-to-earth approach to others that is welcoming and positive.
Think about a time when someone was friendly to you - maybe drawing you into a gathering, saying hello on the sidewalk, or smiling from across the room. How did that make you feel? Probably more included, ... Views: 214
Because this practice could seem so abstract or so obvious that it’s not worth doing, I am going to take longer than usual to explain why it’s so important.
As I grew up, my family and schools felt like shaky ground. I didn’t understand why my parents and many kids reacted the way they did, ... Views: 207
Compassion is essentially the wish that beings do not suffer - from subtle physical and emotional discomfort to agony and anguish - combined with feelings of sympathetic concern.
You could have compassion for an individual (a friend in the hospital, a co-worker passed over for a promotion), ... Views: 206
Everyone knows what it’s like to care about someone. Remember being with a friend, a mate, a pet: you feel warmly connected and want him or her not to suffer and to be happy.
On the other hand, you’ve probably had the sense, at one time or another, of not being cared about. That you didn’t ... Views: 203
One Christmas, I hiked down into the Grand Canyon, whose bottom lay a vertical mile below the rim. Its walls were layered like a cake, and a foot-high stripe of red or gray rock indicated million-plus years of erosion by the Colorado River. Think of water - so soft and gentle - gradually carving ... Views: 201
My dad grew up on a ranch in North Dakota. He has a saying from his childhood - you may have heard it elsewhere - that's: "You learn more by listening than by talking."
Sure, we often gain by thinking aloud, including discovering our truth by speaking it. But on the whole, listening brings ... Views: 196
Most of us wear a kind of mask, a persona that hides our deepest thoughts and feelings and presents a polished, controlled face to the world.
To be sure, a persona is a good thing to have. For example, meetings at work, holidays with the in-laws, or a first date are usually not the best time to ... Views: 194
Others will do whatever they do, and realistically, sometimes, it may not be that great. Many people disappoint: They’ve got a million things swirling around in their head, life’s been tough, there were issues in their childhood, their ethics are fuzzy, their thinking is clouded, their heart is ... Views: 194
Imagine a world in which people interacted with each other like ants or fish. Imagine a day at work like this, or in your family, aware of the surface behavior of the people around you but oblivious to their inner life while they remain unmoved by your own.
That's a world without ... Views: 194
Perhaps like you, I’ve been worrying lately about what it will take for all of us to live together in peace.
I remember what I’ve heard many teachers say to their students: Tell the truth. Play fair.
This is what we ask our own kids to do. It’s what we look for in a friend, a boss, and a ... Views: 184
Linguists like Deborah Tannen have pointed out that most communications have three elements:
Explicit content – “There is no milk in the refrigerator.”
Emotional subtext – Could be irritation, blame, accusation
An implicit statement about the nature of the relationship – Could be one ... Views: 181
It's one thing to stick up for yourself and others. But it's a different matter to get caught up in wrangles, contentiousness, squabbles . . . in a word: quarrels.
Similarly, it's one thing to disagree with someone, even to the point of arguing - but it's a different matter to get so caught ... Views: 176
Many interactions these days have a kind of bumper-car quality to them. At work, at home, on the telephone, or via email: we sort of bounce off of each other while we exchange information, smile or frown, and move on. How often do we actually take the extra few seconds to get a sense of what's ... Views: 175
Humans evolved to be fearful since anxiety helped keep our ancestors alive. Consequently, we are vulnerable to being alarmed, manipulated, and even intimidated by threats, both real ones and “paper tigers.”
This vulnerability to feeling threatened has effects at many levels, ranging from ... Views: 174
What do you feel when someone thanks you for something? For a comment in a meeting, a task done at home, an extra step taken, or an encouraging word.
You probably feel seen, and appreciated, and that you matter to the other person. Maybe a little startled, maybe wondering if you really ... Views: 174
It's been said that the most powerful tool for physical health is a fork (or spoon) since the choices you make with it determine the good or bad things you put into your body.
In the same way, perhaps the most powerful tool for your mental health - and certainly for the health of your ... Views: 174
The ancient ancestors that were casual and blithely hopeful, underestimating the risks around them - predators, loss of food, aggression from others of their kind - did not pass on their genes. But the ones that were nervous were very successful - and we are their great-grandchildren, sitting ... Views: 173