Some of the advice in Fights You’ll Have After Having a Baby is pretty standard stuff. Some of it, however, is not. Here, a short Q and A that follows the lessons in the book that might help clarify a few of the more nuanced suggestions.
Lesson: Don’t Make It Into a Big Deal
Can you give me another example of how to pretend something isn’t
a big deal? Is it just about ignoring the little stuff, or what?
No. It’s partly that, but it’s also about having a bit of fun with
the process.
When something is bugging my husband and I know that it’s a temporary
thing—a bad mood, tiredness or whatever—I use the opportunity to
practice what I preach in this book: being nice, not getting angry,
keeping my perspective. Here is sort of what that looks like: First,
I don’t take hold of the rudeness he’s offering me. If he continues
to offer it, I say something like, “Hon, are you okay?”
Usually, that diffuses the situation pretty quickly. On the rare
occasion on which it doesn’t, though, and he’s actually mad at me, he
might explain what’s bothering him. That’s my chance to either talk
it through or tell him that I love him but I’m choosing not to do
what he wants me to do.
I’m a pretty serious person. I tend to be a little more like
Rachel the list-maker than Genevieve the intuitive. How can I learn
to not sweat the small stuff?
Control freaks do well to find other outlets for their passion. Do
you have at least a few other close friendships? Do you have at least
one hobby you really love? Your partner shouldn’t be your only source
of endorphins.
Also remember that the whole letting go thing feels weird at first;
when you’re emotional, your instinct is to directly deal with the
situation. After a while, though, as talking about your relationship
issues becomes less the norm than the exception, you begin to settle
into a habit of ignoring stuff that starts you both spinning.
You become more at peace with peace.
What if we never get there? What if we never figure out how to be
“comfortably in love” again?
Relationships aren’t always fun and easy. But they should be a lot of
the time. If yours isn’t, you’re either not a good match—water and
oil—or you’re really seeking out problems. Stop the problem-making
habit and start a fun-making habit. If you do lots of enjoyable stuff
together, little problems tend not to grow.
And definitely don’t get too much into his emotional business unless
he shares it with you. Remember that your partner’s happiness is his
job—not yours. Be the best partner you can be, and let him figure
out everything else. Give him a bit of advice, then let him make his
own choices.
Lesson: Be Uncomfortably Nice
What is the best way to show my partner that I love him on a daily
basis?
Use a pleasant tone of voice. Always, always, always, unless you
truly, in that moment, cannot. If you follow only one piece of advice
in this book, follow this one. Use a (sincerely) pleasant tone of
voice at all times, particularly during the mundane activities of
life. This is where your relationship really lives. If you’ve fallen
into that common but horrible habit of speaking with slight
condescension to your partner on a regular basis, know that in order
to make things work, this will have to change.
So, what about when your partner says something that’s not just
rude, but super mean? The other day I told my husband I was really
stressed out and he said, point blank, “I don’t care.” I
couldn’t believe it. It hurt so much.
That does hurt. Have you asked him why he said it?
He said it because he didn’t care. In that moment, he didn’t care
about how I felt.
Not necessarily. People say this stuff. He probably cares but at the
time was upset about something else. My best advice is to ask him if
he meant what he said. Ask him sweetly, at a time when he’s not mad.
He’ll be impressed by your mature way of handling the situation.
He’ll remember it, and if you handle rude comments this way
regularly, he’ll eventually learn to be more careful with his words.
Countering not-nice with nice is the best way to get an apology.
So, how do you do this? I mean, we all snap at our partners and
kids sometimes, right? We can’t be nice all the time.
Make it your number one priority for a week. A nice tone of voice,
all day long. It’s a habit.
Lesson: Shamelessly Bargain (And Always Have a Bottom Line)
One of the things my husband struggles a lot with is getting time
to exercise. He likes it, and it’s important to him, but there’s only
a certain window of opportunity—in the hour after work—when he
can get to the gym or take a jog. Lately, though, he’s been skipping
this window and coming home early to crash on the couch. Then when
it’s his turn to take the baby, he says he really needs to get his
exercise done. It’s not fair, and the other day it caused a huge
fight. What should I do?
It sounds like you have a schedule in place that you’re generally
both happy with. If that’s the case, it’s just a matter of sticking
to it—even if he doesn’t like it. Tell him that it’s his baby time,
offer to discuss it, then walk away. If you need to, leave the house
to force him to do his duty.
Oh, that’ll go over well.
Risk the argument. See it as an investment you make for your future
happiness; if he sees you’re going to enforce your agreement, he’ll
take future agreements more seriously. See it as practice for when
you have to do the same kind of enforcement with your kids.
If you don’t take this advice, don’t blame him for taking advantage
of your fear of confrontation.
Oh, and as always, when you leave, leave with a smile, or at least without undue emotion. He may not be smiling back. But that’s okay.
Giselle is a forty-year-old mother of two. She has been married for seventeen years.
Mollie: Can you remember a time when your marriage felt extremely difficult? What was the problem and how did it begin?
Giselle: I remember it like it was yesterday. It was when our second kid was born. At that time, we were both very successful in our careers and lived in a beautiful new home, with nice cars and basically all you could ask for. The problem for us was that we didn’t really respect each other. We hadn’t learned how to have a productive disagreement and talk through things. Being two very stubborn individuals, we thought we could change each other into the molds we wanted by not backing down in a fight. Ever.
The second child’s birth really brought this all to light. Having all we could ask for just wasn’t enough anymore. We decided that we were either going to live separate lives or work for it and that’s when we reached out for help. Honestly, at that time, while he wanted us to survive, I thought we didn’t have a chance and was prepared to move on. I just couldn’t take that step, though, partly due to my faith.
So, we tried a year’s worth of counseling. It helped. But, what really helped was just maturity and learning that we fell in love for a reason and it all can be fixed as long as we’re both willing to at least try. Now, we know that fighting is just a big waste of time and actually listening to each other is way more effective, no matter the outcome.
If I’d only known then what I know now. When couples think they’re doomed, I want to scream “It’s fixable!” and “I was there.”
Mollie: What was one specific argument that you had that showed the lack of respect and ability to communicate?
Giselle: To be totally transparent, what sticks out in my head at the moment is when I called him to tell him I was pregnant with baby number two and his response was, “What the fuck!” That wasn’t fun.
Mollie: Tell me more about that.
Giselle: Okay. Let me set the stage. We were living in my husband’s hometown at the time and had been for about seven years. By then, we had made good friends, but they were more like the kind of friends that were fun to party with and we never really opened up to them for help and support with our marriage (or with any intimate feelings for that matter). It’s a habit for both of us to not be vulnerable anyway.
When I told my husband about being pregnant with baby number two and he responded badly, I just retreated further and never really talked about my feelings to him or anyone else. Instead, we fought a lot about other stupid things and never really dealt with our real feelings. I was really hurt at the time and felt alone but never said that to anyone. At this point, we were so distant from each other we basically were just co-existing.
When the new baby was a year and a half old we moved back to my hometown to be closer to my family. At that time, I thought either we’d get divorced and it’d be better for me to have my family around, or we’d work it out and it’d still be better to shake things up and have a stronger support system. We started counseling there, too.
It took a while, and things still aren’t perfect but definitely worth the move and surrounding ourselves with supportive people. We communicate much better now and know how, when in an argument, to listen to each other more and to do our best to at least hear what the other person is saying.
Since then (the past eight years or so) I’m so grateful we didn’t give up on us. We both love our kids and learned so much along the way. We actually like each other and love each other now.
No married couple gets everything right. Here, a few pieces of marital wisdom that didn’t make it into Matthew and Rachel’s story.
1. Figure out the money
thing. Different plans work for different people. The key is
to do just that: plan.
2. Figure out which kind
of fight you’re having. Is the fight about what it seems
to be about–money, in-laws, whatever–or is it about feelings and
egos getting wounded? If it’s the latter, deal with the feelings
first. Then circle back to the mother-in-law’s casserole
catastrophe.
3. Make it into a joke.
I hinted at this one several times, but seriously–no, not
seriously–this is funny stuff. Marriage is funny. Kids are
hilarious. If you can laugh even while fighting, resentment and
tension lessen considerably. (The kids will appreciate it, too.)
4. Keep the chores
separate. Yours are yours and theirs are theirs. This
minimizes chore fights and nagging considerably.
5. Figure out
what you can control and what you can’t. Marriage is the
Serenity Prayer all over the place.
6. Use “I”
statements. You’ve heard this before, but it bears
repeating: No matter how unnatural or uncomfortable it feels, make
the negative comments about you. After all, it is about you.
Otherwise you wouldn’t be dealing with it.
7. Don’t punish your
partner. They won’t learn a darn thing through it except
to escalate and solidify their bitterness and anger. No one wants to
feel like the bad guy. Whenever possible, make them into the good guy
and yourself into the good but struggling guy. They’ll become the
person you show them in your mirror.
8. Don’t yell.
Ever. What is the point?
9. Most important, notice
the small resentments and don’t let them grow any bigger. Seeing
a few of my married-couple friends repeatedly pass entire evenings
together barely looking into each other’s eyes caused me to suspect
the discomfort in their relationships. I realized that I never wanted
my marriage to get to a place where we could no longer really look at
each other.
Some of the advice in Fights You’ll Have After Having a Baby is pretty standard stuff. Some of it, however, is not. Here, a short Q and A that follows the lessons in the book that might help clarify a few of the more nuanced suggestions.
Lesson: Change Your Story
What if my partner is regularly rude, selfish and impatient? Should I still change my story about him?
What do you mean by regularly? Does your partner treat you well most
of the time? Do you usually feel good when you’re around him? Does he
bring much more happiness than unhappiness to your life? Is he
holding up his end of the bargain? These are the questions you need
to answer. Only you.
But maybe he really is just a bad person.
He’s not a bad person. He’s just a person. Sometimes people
appreciate you, and other times, they get annoyed and look for
someone to blame. When you relax your character judgments, you see
more clearly. You are more able to make decisions about your
relationship based on your needs, your feelings and your mental
health.
Lesson: Don’t Fight. Just Talk Instead.
My husband suffers from chronic depression and anxiety. It isn’t unusual for him to be in a bad mood as soon as he gets home from work. What is the best way to handle a bad temper?
First, don’t be afraid of your husband. Anger is often about control.
Sometimes people yell because they feel out of control of a situation
and want to merely let out the frustration they feel. Other times
they yell as a way to intimidate others into letting them have their
way. This is not a judgment; we all do it, and most of us do it
regularly. However, anger is a sign of weakness. Yelling is the weak
person’s way to feel strong. Know this, and know this with
compassion.
Second, don’t respond to anger. Say nothing—nothing at all. Don’t
apologize for or justify your partner’s temper, either to others or
to yourself. Don’t pretend you agree with his perspective or placate
him. Just let him be. Fully accept, embrace and acknowledge that this
is not a good or justifiable quality, but merely a common one.
Say nothing. Let the silence be not a resentful one, though, but one
that comes from a deep sense of self-respect; a caring, dignified
silence.
A lot of the time, that’s what I do. I just ignore it and let it
go. Other times I engage with him—either to agree with him and make
him feel better or to defend myself, if the anger is directed at me.
No sometimes. Just don’t engage at all in that moment. No response,
other than a blanket statement like, “I hear you,” and that
only if he specifically asks for it. He will be astounded at your
self-control. And self-control trumps an attempt at controlling
others any day.
But then how will anything get solved? How will we work through
the problem?
If the problem is just his problem—his anger problem—there is
nothing at all for you to do other than offer an example of another
way of being, praying for him, and suggesting he get outside help if
needed. If the problem is a family or relationship one, simply wait
to discuss it when neither of you are upset. It’s a lot more fun that
way, and much more productive, too.
What about expressing your anger? Isn’t doing so a hugely
important thing to do for your own mental health?
Admitting your anger to yourself is, I believe, hugely important. But
talking about it with other people is often unnecessary (except in a
self-controlled, reasonable way). Imagine being the kind of person
who is able to deal with all of her negative feelings internally, who
doesn’t blame others for it or play the victim. Do you like that
image of yourself? Maintaining your self-respect is reason enough to
observe your pain in your own quiet heart rather than exploding at
your partner.
One night after dinner I asked my husband to help me with the
dishes. He said he would, then started doing them, but after a little
while he stopped. I finished sweeping the floor, then started getting
the baby ready for her bath. Then I asked my husband if he was going
to finish the dishes. He said, “You said you were going to help
but never did.” I said, “Can’t you see that I’ve been
cooking and cleaning for over an hour?” He never finished the
dishes or apologized. Now I’m mad at him. What do I do?
Why did you ask him to help you with the dishes, if what you really
wanted was for him to do the dishes? Maybe this was just a
communication issue. Say exactly what you want, even if the request
is less attractive that way. If you want, tell him what you will do,
too. Something like, “Can you do the dishes, Hon, so I can
finish sweeping up and get the baby in the bath?”
Your fight wasn’t about whether or not he did the dishes. Your fight
was about your feeling unappreciated or unloved. Know the difference,
and deal with the real issue first. Tell him that you don’t feel
loved in this moment, and ask him to acknowledge all the work you
were doing.
Remember: Always assume his motives are good. Don’t start the inner
monologue about his lack of character. And don’t hear insults where
insults aren’t spoken. Instead, hear need— tiredness, stress,
sadness—or just his desire to feel loved, too.
Lesson: Apologize Every Chance You Get
The other day, I was a jerk. I said some things I regret, and
don’t know how to forgive myself and move on. Any advice?
I know how you feel. There are a handful of slammed doors behind me,
too. Did you ask your partner to forgive you yet? If not, do. Some of
the tenderest moments in relationships come after fights and sincere
apologies.
After that, take apart the argument. Pull the meat from the bone.
What is the important stuff here? What do you need to do differently
next time to avoid the argument? Do you need to renegotiate
something? Time to look forward.
Deanna Mason is an intelligent, highly skilled stay-at-home mother of five. A member of a traditional religion, she frequently surprises me with her insights into energy healing, self-improvement strategies, education and politics.
Mollie: I want to ask you about mindfulness because to me, you have always seemed very present, very able to slow down, take your time and do one thing at a time. My first question for you is: What is it like to be inside your head? Are you normally at peace, or are you full of distracted thoughts, concerns, plans, regrets and the like? In short, do you have mind clutter?
Deanna: This is an interesting question. Thanks for asking!
I do have plenty of thoughts mulling around all the time but they’re not racing. It’s more of a putter. I like to figuratively pick something up and think about it. Then I set it down and think about something else. I often get excited about something and think about it a lot for a while. If there are a lot of things to remember, I will write them down so that I can stop remembering them. I will usually remember them later anyway, but the stress of remembering is gone after writing it down.
I do enjoy pondering things. I wonder about things a lot but it’s
more in observation and awe than worry and stress.
Mollie: Are you often happy?
Deanna: I usually have a lot of hope for my situation and my future. I feel a lot of inspiration in my everyday experiences—things like needing a piece of string to tie up sleeping bags this morning and remembering just where I put the twine two months ago after the kids made bows and arrows out of twigs. Or feeling disgruntled about setting up beds for company arriving late and being reminded that this is a labor of love. Often I will think of taking something with me that doesn’t make a lot of sense and when I get there, I need it: an extra extra change of clothes for the baby, a pen, a book for someone I didn’t know needed it, extra formula that ends up being for someone else’s baby. There are also impressions I hear that are not positive—snarky sorts of comments that I choose to ignore. I believe it is a life’s work to learn to differentiate the good from the bad. I am better at ignoring the negative and listening to the positive than I used to be. I have gotten better at recognizing negative thoughts and rejecting them more quickly.
I do have peace generally and when I don’t, it’s something that I focus on, ponder about and try to solve. I often ask myself “why” a lot. Not “Why did this happen to me?” but “Why do I feel this?” or “Why is this my reaction right now?” Sometimes I will create an image to help resolve the negative feelings. Sometimes a song lyric pops into my head that helps me process things. Sometimes I focus on moving the energy through quickly and not allowing it to linger.
Mollie: It sounds like you’re saying that you flow through your day in a very mindful way, enjoying your thoughts but directing them rather than letting them direct you. How careful are you about this? Is there a conscious decision to be mindful and to check your thinking each day, or is this just your habit?
Deanna: Mostly, it is a habit. I do make a focused effort to express gratitude in my morning prayers. Often I ask if there’s anything that God wants me to do that day. I listen and write down just a couple of things. Sometimes they are obvious, sometimes not; they’re things that come to mind in that moment that feel inspired, such as to call a particular friend or to pay more attention to a particular child or to unpack something that I end up needing later … even just to catch up on dishes. Often, realizing that my mundane tasks are known and important to Him really changes my attitude about accomplishing them. Then, at the end of the day, I report back to God about what I did. I learn a lot from this process. I enjoy getting to be helpful in this way even if my efforts are small. I feel more joy when I am intentional about my priorities and involve God in my real day.
Mollie: Besides refocusing your thoughts, what are your other spiritual practices?
Deanna: I pray and read my scriptures every day. I try to do the work necessary to replenish and feed my spirit. Those things are vital for me to be able to keep my inner peace and stillness so that I can hear the positive influence around me and continue to feel hope. When I miss or get casual, I get cranky more easily. I can stew or worry about things and feel helpless. Those feelings don’t usually last very long, though. I get back on track as quickly as I can after I notice I’m falling off and I am an eternal optimist.
This summer, I signed a contract with Creativia, an excellent small publisher who is taking on Fights You’ll Have After Having a Baby. Working with them has been an awesome experience so far, and guess what? There’s an audiobook version in the works, too. Stay tuned for details on how to get your new, improved version of the book.
Recently, I enjoyed an email exchange with my friend and fellow spirituality blogger Evan Griffith, a person who thinks deeply and is deeply … alive. Just the kind of person I like having around, in other words. I needed some advice about when to say “yes” and when to say “maybe later.” Here is what he generously offered.
Mollie: I am having a hard time deciding which opportunities are yeses … and which are nos. Some are a clear yes or no, while others are just things that come up and either sound good or don’t.
First question: Do I only do the things I have a clear yes or no about? Pray about everything and be ruthless about waiting for a clear yes before moving forward?
Evan: You get to the pithy heart of things, man.
My inclination is to tell you to only engage in the clear yeses.
I say this partly because of what I know of your life, and partly because you need to keep creating books, putting work out there. Only say yes to powerful projects that keenly interest you–and keep diving deep into your self challenges, sharing them with all of us.
Mollie: Second question: If I do decide to only go with the clear yeses, how do I locate new opportunities? Do I seek them out or do I just wait and let them come if they come? I have always thought it was a recipe for mediocrity and small-mindedness to not search and explore; it really, really limits what you are able to do with your life to just the things that, for example, a suburban mom runs across. There’s a whole world of stuff to do, and sometimes I have a nagging suspicion that I’m not doing as much as I could. On the other hand, I have a friend who is never seeking out the next big thing and she is very, very happy and very Zen. Desire is bad, remember? Buddhism? Byron Katie also says she never plans anything, really. She makes day-by-day plans and if they happen, great, and if they don’t, then that’s fine, too.
Evan: My take is that 1) you stay ready to seize new opportunities that you search out, while also 2) not expending a great deal of energy to do so.
Here’s how that might look: You challenge yourself to take on a project that expands you, one that is fully within your personal mission but also stretches your boundaries a bit. In this way you are continuing to create your life’s work–AND at the same time making connections beyond your immediate community. This allows you to reach out and Zen it, too. You can reach out as much or as little as each week allows.
P.S.: I’m in the camp who believes desire is good–that it’s only negative when you attach too strongly to any one particular path. Abraham Hicks/law of attraction ideas are to me a contemporary restating of the Tao– finding the path of least effort to what is most meaningful. This way you get to have desires and soul surf your way there–or to an approximation of there–or even somewhere you didn’t know was there until your soul surfing toward the original there took you there . . .
Mollie: Extra credit question: What about when I felt something was a clear yes, but then it didn’t turn out well at all? Was I wrong?
I often wonder about that, too. There are times when my clear yes worked out swimmingly, and there have been yes pathways taken that seemed to bear no fruit–or worse, sucked!
I don’t have an answer. Except in the sense of kaizen: continuous small changes or improvements toward a goal. In my understanding of kaizen, every undertaking leads you to greater understanding of what works and what doesn’t, what’s right for you and what isn’t. This clarity leads you to better experiments, better improvements, other small changes that can be made toward your ultimate goal.
I would add that enjoying this process like a scientist, where no answer is good or bad but simply an enlightening answer that allows for further inquiry, is the ultimate spiritual mode of living.
Ten years is about the right amount of time to wait for a moment like this. You wouldn’t want it to happen much sooner (it’d spoil the fun of waiting) or much later (when you’re disillusioned).
That’s about how long it’s been since I started writing books and publishing them on Amazon on my own and now, the time has come: Next Chapter has published my first traditionally published work–and I think they probably got my best one. It’s Fights You’ll Have After Having a Baby: A Self-Help Story.
After Rachel and Matthew had their first child, they had a couple of fights. Well, okay, more than a couple—they fought for over three years. They fought about schedules. They fought about bad habits. They fought about feeling unloved.
They even fought about the lawn mower.
And besides actually having their child, it was the best thing that could’ve happened.
Chronicling their greatest hits, from the Great Birth Control Debate to the Divorce Joke Showdown, Fights You’ll Have After Having a Baby is a post-partem story with hope. It offers true stories from the field, nitty-gritty advice and, most important, a nuanced understanding of what it takes to be married with children.
Get the Amazon ebook version here. And definitely help a writer out by posting a review as well. Thanks so much.
Contributor: Subhan Schenker, who runs the Osho World of Meditation in Seattle.
Mollie: When someone is fully enlightened, do they feel psychological pain?
Subhan: I have heard that enlightened people feel physical pain but not psychological pain. They may have some awareness that there is a mind that has pain, but it’s very far removed; the mind has dropped into the basement.
Mollie: What do you do when the mind makes a judgment and tries to nudge you—sometimes not so gently—to do something, change something, or at the very least, abhor something about yourself or your life, which then separates you from that feeling of connectedness?
In other words: How do we react to the monsters in our heads?
Subhan: You don’t. It’s not about getting rid of anything. It’s about watching, noticing what’s there. Becoming aware of how the mind functions is tremendously helpful. You’ll be able to experience how parts of the mind push and pull you; that there are so many judgments–about you, about everyone else, about everything! This watchfulness becomes more and more available. And the distance between “you” and the thoughts starts to grow.
Mollie: Where do the monsters go?
Subhan: Once this dis-identification starts happening, the thoughts aren’t perceived of as monsters. They are simply the way the mind functions, and they don’t have to be taken too seriously! They lose their power over you.
I can’t explain it. I can’t intellectualize it. You have to try it for yourself. When you have a thought you don’t like, notice it, remind yourself that it’s not you. I tell people to step back just one-twelfth of an inch from the mind. That doesn’t seem too hard, does it?
Mollie: I do that. It doesn’t always work.
Subhan: No, it doesn’t always work. The mind is tremendously powerful. It can process an unbelievable amount of data in a mere second. It is a miracle that we have the ability to step back from it at all. The only reason we are able to is that what is behind it is indestructible. And usually, we only obtain just a flash of true silence. Maybe for ten seconds you are in silence, and those ten seconds can be life-changing.
Mollie: Why is this the way it is? Why is it so hard to detach from mind, from pain? It doesn’t seem fair.
Subhan: Maybe awareness isn’t that cheap. Maybe awareness has to be earned.
The truth is, though, it’s hard because it’s hard. Because this is the nature of the mind. Asking “why?” is a game of the mind, the one it plays a million times a day. Why can’t I have this? Why can’t I do that? Why can’t I be there, feel that way?
D. H. Lawrence was a very intelligent man. One day he was walking with his nephew in the woods when his nephew asked: “Why are the leaves green?” Lawrence didn’t answer right away; instead, he thought about it for a time, wanting to give an answer that was the truth. Finally, he said, “I know the answer, but you are not going to like it. The leaves are green because they’re green.”
Your mind is not happy with this answer. But your inner being is.
The leaves are green because they’re green. Asking “why” leads to a never ending work game!
“They’re green because of chlorophyll.” But why does chlorophyll create GREEN? “Because of the chemical reaction in chlorophyll.” “But why does this chemical reaction create GREEN and not RED?”
(Once a children learn the “why” game, they can keep adults over a barrel forever!) Ultimately the only real answer we can give is that leaves are green…because they’re green…!
Mollie: So what about when you really do want to change something about yourself or your life? Maybe your life is going pretty well, and you already have a lot of what you want, but you would just like to tweak something just a bit. What next?
Subhan: Well, the first thing I’d say is to watch that desire. Notice your perceived need to change things. Ask yourself what this tweaking is all about. That desire is the mind, and by accepting its ideas, you’re identifying yourself with it. But the truth is, you are not your mind. You are much bigger, much grander than it, and within the real you there is no idea of “lacking.”
What is the point in identifying with a lacking? Don’t. Don’t allow there to be a split between the reality of the person you are and the ideal of the person you want to be. Because whenever you have something called the ideal, you will be in conflict with the real. And if you’re in conflict with the real, you will never arrive. There will never be a time when the mind doesn’t want something different, or something more. Never. So, it’s better to sacrifice the ideal for the real!
Mollie: Then how do we ever change anything, do anything, get anything done? If we’re all perfectly content with things just as they are, won’t we end up sitting around and meditating all day like you?
Subhan: I don’t meditate all day. I am in constant contact with people. I do counseling sessions. I write. I teach classes at the college. I lead four meditation sessions a week at our center. I do numerous weekend workshops.
You see, the mind tells us that if we stop listening to it, and stop being in conflict, we won’t get anything done. But all you have to do is look at the great spiritual masters to see that isn’t true. Buddha, Lao Tzu, Christ, Rumi … They all accomplished a lot and many things change around them.
Mollie: How?
Subhan: When I am in acceptance of who I am, Existence does the changing!
Mollie: How? Let me slow down and look at this process you’re talking about because there’s obviously something I’m not getting here. So, there you are in a state of meditation, disidentified with the mind, blissed out. Then the mind comes up with another judgment—say, “My child is misbehaving, and I want him to stop.” This is the moment we’re really talking about—the moment that repeats itself all throughout the day. This is when you decide to either reidentify with the mind and become the one who is judging, or to not accept the judgment, and just notice it instead. But when you decide to just notice the judgment, isn’t that also a decision the mind is making?
Subhan: No. I don’t decide. We are part of an Intelligence so vast our minds are useless compared to it. When we are in a state of meditation, it is not our minds that do the deciding, but this Intelligence within us.
Mollie: But if you don’t use your mind, how do you speak? How do you carry out the instruction of this Intelligence—say, to hug the child, or to correct them, or to comfort them?
Subhan: For verbal and physical responses like these, you do use the mind and body. They are tools that allow us to be part of the physical world—to speak, to move our bodies. The key is to respond rather than to react. When you react to your child rather than responding, you’re not using your mind; it’s using you.
Mollie: Ah, I see. So you can still speak, talk, respond to the situation without using your mind to do so? Maybe we are defining mind differently. So there is the mind that’s the ego, the monster, the monkey, the neuroses, and there is the mind that’s a simple, useful tool, a tool we use to translate what is going on in our larger Intelligence? And so is the body, when we hug the child rather than yelling at him?
Subhan: Yes, that’s right. The mind is a fabulous tool … but a crappy boss!
Mollie: So how does a spiritual seeker, someone who is committed to becoming disidentified with the mind, make this switch? In that moment when the child is so-called misbehaving, how does she learn how not to react as the mind would like and to instead suspend thinking, then receive and act upon Intelligence, all without using her mind? This sounds like quite the skill. How does she learn how to accept a situation she finds unpleasant, without “making it into a problem,” as Eckhart Tolle says?
Subhan: Meditation. Meditation that really works, really functions, allows you to, for a moment, to be completely separated from the mind. This doesn’t happen overnight! So it’s best to start with simpler things and situations. Practice watching the thoughts whenever you remember to do so, in simple settings that aren’t triggering emotions and control issues, etc. You slowly build up the knack of watching – in your meditation, in simple situations, and then, ultimately in more “difficult” situations.
Mollie: Then what?
Subhan: Then, acceptance comes. And wisdom comes, the wisdom that is right for that moment.
Mollie: Then what? I will ask it again: How do we end up getting what we want out of life, if we’re always just listening to Intelligence and doing whatever it tells us to do?
Subhan: We try to force Existence to give us what we want, but this is ridiculous, totally futile. It’s like we’re playing the greatest cosmic joke on ourselves: We are buddhas, capable of extraordinary things, even peace and enlightenment, and instead we’re acting unconsciously. We pretend to have all kinds of self-imposed limitations, including a mind that has no clue what to do most of the time, that’s creating many more problems than it’s solving. It is our nature to be a buddha. Anything else is going against the flow. To paraphrase Osho: “The miracle is not when we obtain enlightenment. The miracle is when we conceal it.”
Mollie: So if we want to be truly happy and free of mind, we have to let Intelligence give us what it deems best for us, no matter what that may be?
Subhan: That sounds like the mind talking, not wanting to give up its control to a higher intelligence that resides within us. One we step back from the mind, it loses its control and the intelligence is THERE, waiting to be of immense service!
I tell people to ask for 100 percent of what they want, then let the Universe decide, because it will!
Mollie: So would you say that the main purpose of meditation is to teach us acceptance of whatever the Universe deems best for us?
Subhan: The purpose of meditation is to disidentify with the mind. Acceptance comes naturally after that.
Mollie: Then what? What happens after acceptance?
Subhan: Acceptance and gratitude, and peacefulness and fulfillment become real once there is the disidentification from the mind. I had an early experience of this before I became a meditator. I didn’t know it at the time, but I had dropped into meditation. When I was a young man I was driving my mother’s car when it slipped on some ice. In the ten seconds between starting to slide and hitting the car in front of me, I had my first experience of the meditative state. The mind understood that there was nothing it could do, no role for it to play in that moment, and it said, “I’m out of here. You’re on your own.” Those ten seconds felt like an hour. They were bliss. And the silence was so serene, so “palpable!”
Then I hit the car, and the mind said, “Oh, I can deal with this.” And it started in again: “What is your mother going to say, how much is this going to cost,” etc. It was much later that I realized that when the mind disappeared, something extraordinary emerged. And later still, it became clear that this space had something to do with an essential nature that is always there, although covered by the minds overthinking.
Mollie: I see. And yes, that bliss is what I want. But should I make it a life goal of mine to obtain it? Should happiness be something I strive for? Because it seems the more you try to get happy, the more neurotic you become.
Subhan: You’re right! Anything you desire is a product of the mind. And it will create misery around it. Do not make happiness a goal. In fact, do not make anything a goal. All goals keep you stuck in the mind. Life will give you what you truly need.
Mollie: So—and I realize that I’m really trying to pin you down here—would you say that if I practice meditation regularly, and practice living in a state of meditation and acceptance, I will certainly become happy?
Subhan: I will say that if you stay with it, there is every possibility that you will have more moments of feeling loving, feeling grateful, feeling at peace. And that’s assuming that you are doing a meditation that works for you. Because as I said, a lot of people are doing meditation techniques that don’t really work for them.
Also, be really careful because the mind that asks that question is more interested in the goal than the process. As long as you have a goal to your meditation it will keep you locked in your mind, evaluating whether or not your meditation session was “successful.” Every time the meditation happens the mind will judge it based on whether or not it has achieved that goal. The mind is very crafty. Instead, be there sincerely, without the notion of getting somewhere.
The mind doesn’t want you to be happy. How many times have you experienced a moment of joy and the mind has tried to throw you out of it, using every complaint, seeing every shortcoming, predicting every future bad result it could?
The mind doesn’t want you to be happy, because if you are it is no longer needed.
Mollie: And how long will it take for me to get there? How much meditation would you recommend that I do?
Subhan: There is no way for anyone to know that. There is no formula to it. It is a quantum leap. But after a while, you will notice that you don’t take life so seriously, that you have moments of greater clarity, and that you even feel more gratitude, just for being alive. These are clues that the meditation process is working.
Mollie: Is just meditating and noticing the workings of the mind enough? Is there anything else I need to do?
Subhan: Watching the mind is essential. But you can also find people on this path of discovery who can share their experiences and understandings with you. They offer workshops and sessions that can be of great assistance to you in coming back to your inner, essential nature!
Mollie: No mantras? I love my mantras.
Subhan: If you enjoy mantras, then use them! Some mantras can help you go deeper inside. Just remember, the point of meditation is to disassociate yourself from the mind.
Just watch the mind. A thought comes, and you watch it. Nothing more. This is the only real meditation. Saying mantras may be a good and helpful practice, but it may not lead you to the state of meditation, which is awareness, relaxation and no judgment.
Now, let me ask you a question. Have you had enough of what you don’t want yet?
Mollie: I would have to give that some thought.
Subhan: If you have to think about it, you haven’t. When someone is being physically tortured, and they’re asked if they’ve had enough yet, there is not a single instant of reflection. The answer is yes.
Mollie: That is true. I am getting there.
Subhan: I would hope you get there as fast as you can.
Recently Matt Kahn agreed to an interview. I know: how lucky am I? I got to ask him anything I wanted–anything at all. So of course I thought of the hardest questions possible. Enjoy.
Mollie: What spiritual practices do you keep up with regularly? How strict are you?
Matt: I am not strict at all. I meditate, breathe, send blessings to humanity, and love my heart on a daily basis, but only when I get the intuitive nudge to do it. I maintain a daily practice not only to continue my life-long exploration, but to practice for those who need it most, but aren’t in a position to open their hearts just yet.
Mollie: Do you practice self-inquiry, such as Byron Katie’s The Work? If so, is this an important practice for you? Do you recommend it?
Matt: I ask very intriguing questions, but only because my exploration is how I download new teachings to offer. Self-inquiry can be very beneficial, but it has a short shelf-life. The best approach to any process, including self-inquiry is to prepare to be without it. If not, you are subconsciously asking life to continually give you things to work out through your inquiry. If you can engage inquiry from the stand point of always moving beyond it, it can offer benefit. Especially knowing, it is not the inquiry that heals you, but the amount of attention you are offering neglected and repressed parts of yourself that represent the true keys to inner freedom. Undivided attention is the grace of love in action. It is life’s eternal liberator. Self-inquiry merely gives you a framework to face yourself directly.
Mollie: I’ve heard you mention the law of attraction and note that at some point we focus less on “moving around the furniture of our lives”–improving our outward circumstances–and more on increasing our inner joy instead. Is this true for you? At some point did you stop striving to improve the outward circumstances of your life, and focus only on internals instead, or do you still do some of both?
Matt: In each and every moment, life shows us exactly what each moment asks of us. If spending too much time waiting for things to be different, we overlook the fact that anything attracted into reality could only be a catalyst of our highest evolution. This is why I wrote, “Everything is Here to Help You”. While we should always envision greater circumstances for ourselves and others, it is our willingness to ask, “how is this circumstance giving me the chance to face my most vulnerable parts and shine even brighter?” that determines the trajectory of our soul’s evolution. Simply put, life only appears to not give you what you want while preparing you to have things beyond your wildest imagination. With faith in life’s cosmic plan and a willingness to love ourselves throughout it all, experiences deeper than loss and gain are given permission to be.
Mollie: I’m a hard worker, a doer by nature. I love lists, plans and goals. You seem more laid-back. How do you feel about striving toward goals? Is this something you recommend we do, given that our goals are healthy and peace-promoting? Or would you rather we wing it and let the universe take us somewhere we might never have planned to go?
Matt: It’s a balance of both. I have goals but I go about them from a peaceful space of being. Out of the being, the doing can be done with gentleness, precision, and ease. When we are solely focused on the outcome, we are not fulfilling each task in alignment with our soul, but attempting to outrun the hands of time to capture what we fear we were never meant to have. If it’s meant to be, it will come, which requires destiny along with our participation in taking inspired deliberate action.
Mollie: Do you listen for divine guidance for your actions–say, when to go wash the car or feed the dog? What is the terminology you use for this?
Matt: My intuition is always active and flowing. For me, there is a perfect time for everything and when I get that message, I follow through without hesitation. Like stomach grumbles that remind you when to eat, my intuition guides my every move without me having to micromanage anything. It’s just the joy of following the flow of each instinct. It’s a visceral flow of inspiration, not a mental calculation of any kind.
Recently Matt Kahn agreed to an interview. I know: how lucky am I? I got to ask him anything I wanted–anything at all. So of course I thought of the hardest questions possible. Enjoy.
A year and a half ago, during one of the most difficult experiences of my life, I attended one of your live events. My friend drove me there and parked on the street, and after getting out of the car I immediately threw up. Once inside the venue, I went to the bathroom and cleaned myself up, then sat on the floor near the door while my friend held our place in line. I wanted so badly to learn how to love this–my nausea–but there was nothing inside of me that felt any amount of love. I just had no strength left. I wanted to talk to you after the meeting to ask you what to do, but I didn’t. Instead, I overheard a woman behind me telling her friend that she asked you what to do about her depression. You told her to “Be the best depressed person you can possibly be.” I didn’t understand this then, but I never forgot it, and I think I’m starting to understand it now. Can you tell me what you meant by this statement?
Matt: Using that example, I was pointing someone towards embracing the circumstances of depression, instead of being in opposition to it. In order for us to make peace with depression and use it as an evolutionary catalyst, it cannot be wrong to be depressed. It certainly isn’t comfortable or convenient, but the moment it isn’t wrong to be exactly as we are, we create space for a deeper reality to shine through. In the same way, your nausea isn’t preferred, but it’s here to be welcomed, honored, and respected for the role it plays in your journey. We don’t have to love the experience of nausea, in order to recognize how the one who feels so helpless, tired, and disempowered is the one who needs our loving support the most. From this space, we are no longer lost in our opinions about things, so we may be the best supporters of however our experiences unfold. This is the heart of true acceptance.
Mollie: What do you tell people who simply cannot love what they’re experiencing right now?
Matt: I say that we only think we cannot love because we don’t feel love as an emotion. Instead of thinking of love as a feeling to conjure or capture, it begins as a willingness to support ourselves or others no matter the details in view. Love is a response of empathy; when we see how deeply other people or even ourselves tend to hurt along our healing journeys, the awakening of love is a response of greater support to those in need. The more often we support ourselves and others in moments that matter most, the more supported we feel by the Universe, which at that point, manifests the feelings of well-being that everyone yearns to feel. Love is a willingness to be the most helpful person to the parts of you that hurt the most. This is the first bold step in cultivating heart-centered consciousness.
Mollie: So really walk me through this. You’re sitting there really not loving what is arising. Maybe you have chronic pain or a broken heart. Then you consciously shift your thoughts to “I love this, I accept this, This is what is meant to be, This is good.” But you can’t hold that thought for long, so soon your mind wanders back to thoughts of hating your circumstance. What then? I find there are only so many times I can think the thought, “This is good” before I just get bored and a little annoyed at myself for repeating this stupid mantra, and more than a little annoyed that I am annoyed. What then? Do I try to just switch to a different subject in my mind?
Matt: The trick is not trying to love the circumstance or feeling, but embracing the one who feels exactly as they do. We love the one who judges and hates, even though we may not love the act of judging or hating. Even the one who hates to judge is only here to be loved. The confusion is when someone is trying to love their experiences, instead of embracing the one having experiences. This is the crucial distinction that transforms self-love from daunting and dogmatic into an authentic and uplifting heartfelt communion.
Mollie: Can you tell me about a time in your life when you weren’t able to love what was in front of you–at least not at first–but then successfully shifted that feeling? How did you do it?
Matt: I’ve never tried to love what was in front of me because that would be denying the realism and honesty of my subjective human experience. Instead, I witnessed my feelings, beliefs, desires, and conclusions as parts that were waiting in line to seen through the eyes of acceptance and honored for being a unique aspect of my soul. I always knew the invitation was to love what arises within myself, while honoring any external play of circumstance as the perfect sequence of events to remind me where to send love in myself next.
Mollie: Lately, when I am not loving what I’m experiencing, I’m often able to shift my attitude quite a bit by reminding myself that this feeling or circumstance is my greatest teacher, the absolute best way for me to learn what I need to learn on this earth. For example, when I notice sadness, I remind myself to feel the sadness, to welcome it, because it is with me for some reason that I might not understand quite yet. Is loving what arises more about loving what comes of the pain, rather than about loving the experience of the pain? Or is it preferable to try to shift the painful feeling as well?
Matt: Loving what arises is about steadfast companionship. To welcome the pain, curiosities, worries and concerns, along with each and every insight that is birthed in the aftermath of loss or change allows us to be the parent we may never have had, the partner we are waiting to encounter, or the reliable friend who is always here to remind us how deeply we matter. When we take the time to befriend our feelings, the Universe steps forward to serve the evolution of our highest potential.
Mollie: Is your life hard? Is life supposed to be hard? At least sometimes?
Matt: My life isn’t hard. It’s exciting, sometimes exhausting, but its simply a matter of the balance I keep throughout my life. Life is hard when we forget its a process. A process is a chain of events that only unfold in time. So if we are not at peace with time, we rarely have time for the processes that matter most, which is the evolution of our soul. As we begin living on life’s terms and conditions by allowing the process of spiritual growth to be embraced throughout our day, we find deeper perspectives opening up, where a life that once seemed so difficult is now exciting at every turn. The difference between the two is how open we allow our hearts to be.
Mollie: You have mentioned something called “karmic clearing,” noting that we all need to feel negative feelings at times in order to clear them from the world. Why is this? What is the theological explanation? I would love to believe this is true–that my suffering has practical value for the world–but I’m skeptical.
Matt: Any notion of individual healing could only be our individual experience of clearing outdated patterns of ancestry as our personal contribution towards healing the collective. Our experiences may seem individual in nature, but it is always our unique experience of healing the whole that reveals astonishingly global implications through our willingness to heal. Additionally, perhaps the skeptical one is only using skepticism to request more loving attention, appearing to need answers and information, when it’s just an innocent way to request the gift of your attention.
In the year 2081, Francie lived in a small village called Gallitia. It was simple. It was peaceful. It was beautiful. But there was one problem. Francie couldn’t leave.
Oh, and then there were the people that wanted to bring electricity and change everything. And the boy with the very red hair, who Francie suspected was somehow part of this change. The question, then, became: Will Francie change, too?
Several years ago, I decided to keep an eating journal, partly as an attempt to lose weight I didn’t need to lose. I recorded the times I binged and the days I starved, and one day, I had a moment of truth.
Holy crap, I realized. I have an eating disorder.
It was the first time I knew for sure that it was true.
Not long after that, I joined a recovery group for food addicts in an honest, committed way and started on the path to recovery. Then, a few years later, something happened that I can only describe as a miracle: The day before my birthday, right in the midst of yet another evening binge, I decided to do something very special for myself: I decided to give up overeating—and not just overeating, but dieting, fasting, counting calories, counting carbs—even using artificial sweeteners.
I decided to finally be sane.
As it turned out, it was the best birthday gift I’d ever received. Since that day, I have not binged or overeaten to the point of discomfort even once—and as a result, today I am thinner than I was before. Every pair of pants that I own fits me every day, but better than that: I like the way I look—I really, really like it. I like my soft curves. I like my flat stomach (which is flatter now that there is less food in it). I love even my flaws.
It’s weird how these things happen, isn’t it? One day you think you’re fine, and the next you realize you have a problem. And then, because you finally admitted it, you allow your moment of grace to occur–the miracle that finally heals you.
And you know what’s so cool about recovery? It’s actually pretty fun. And even when it’s not that much fun, it’s still so much fun, because as long as I’m on the path, I have hope.
And so, to those of you out there who still suffer—and “suffer,” I know, is no exaggeration—here is my advice for you: pray. Meditate. Seek the help of your God. Do whatever you have to do to get in touch with the Source—even if at first, all you can do is ask to lose weight.
After that, follow your intuition. If you feel that reading inspiring books may help, read some inspiring books. If you feel that starting a program will help, start a program, by all means. If your heart is telling you to see a physician or counselor, please do so right away.
Take the steps you need to take—and as you do so, know that as long as you’re engaged with the process, moving down the path, there is hope for you, too.
“I am incapable of meditating,” admitted a friend of mine just the other day. “It ends up being just me silently agonizing over my to-do list.”
I totally get it; meditation is difficult. It’s definitely not a practice you’ll excel at right away. Just like you can’t pick up a golf club for the first time and expect to make it to the Masters Tournament next year and get that green jacket.
Okay, maybe that’s exaggerating, but you get the picture. The art of meditation can take years to learn, and you may never achieve perfect bliss, but it’s all about the practice.
And just like golf may not be your sport, certain styles of meditation may not be your cup of tea either. It takes some experimenting to find what works for you.
What is Meditation?
Meditation is a deliberate practice and one that requires your most quiet, mindful state. The word is tossed around a lot, but you may not exactly know meditation’s actual meaning or function. If asked, I would initial picture Yoda summoning the Force. Perhaps this is a form of meditation, but we’ll leave that for the galaxy.
Though mediation varies and splinters off into different styles of practices, it begins with one specific application—calming your mind. It also (hopefully) ends with a similar goal—restoring balance. The in-between is where you can customize your practice.
As with most new endeavors, it’s helpful to be educated on the subject before you jump in. That’s why we’re here! In this comprehensive guide, you’ll learn about the types of meditation, the benefits of meditation, meditation postures, and even some apps that will help you get in the zone. Then we’ll answer some common questions about meditation and silence any skeptics out there.
So what are some meditation techniques and tips to help you begin this transcendental journey? Stay tuned!
Types of Meditation
Vipassana meditation (observation of reality)
Vipassana is one of the most ancient forms of meditation. It originated in the Theravada vehicle of Buddhism (the school of thought used by southeastern Asian countries) and is said to use certain concepts from the Buddha himself—the refinement of mindfulness and searching within.
Broadly speaking, there are two types of meditation—concentration and insight. Concentration style meditation have you clear your mind or focus on only one thing. Vipassana is virtually the opposite, inviting you to unearth things about yourself.
Unlike these practices which discourage the movement of the mind, Vipassana meditation allows its students to explore and gaze at their thoughts from afar. You would then train your mind to reflect on your life experiences and view them objectively. Peeling them away layer by layer, you would ultimately be able to walk logically through your thought processes.
How to begin:
The simplest way to begin Vipassana meditation is to observe your breathing. Imagine your thoughts coming and going with the breath. Do not allow the thoughts to linger or be developed further beyond that one breath. This practice helps to relieve anxiety because anxiety is sometimes a result of thoughts being fleshed out to an irrational point.
Downsides:
This practice takes a lot of control. The mind’s natural tendency is to wander and see thoughts to fruition, but Vipassana asks you to allow thoughts to come and go like waves. Detached observation is often difficult for beginners.
Float tank (sensory deprivation)
Floating is a form of sensory deprivation. Its popularity is definitely arising because it can accommodate many abilities. Floating is done in a small tank filled with roughly 10-12 inches of water. The water contains around 800 pounds of Epsom salt, making it more buoyant than the Dead Sea.
In a float center, eliminating stimulus is the primary endeavor. The water is the same temperature as your body, so you don’t experience being too hot or cold. The room is completely dark, and the sound is nonexistent. Floats are usually done in 60-90 minute increments.
Remember the friend I told you about who said she was incapable of meditating? For her birthday, I surprised her with a 90-minute float. Honestly, I thought she would balk. Thankfully, I was wrong! She described the experience like floating in space, not being able to differentiate between water and air.
The benefits are medicinal in many ways. The calm sensory environment aids concentration, but the zero-gravity effect can help with back pain and stimulate sleep that’s equal to 4 hours of REM cycle sleep.
How to begin:
Obviously, you’ll need to find a facility that specializes in floating. The first visit is the most difficult because your body will take to allow the salts and sensory deprivation to relax your mind. Once you fall into a dreamlike state, though, then you’ll be able to implement your own specific practice.
Downsides:
Floating is expensive. Cost is usually not an object of meditation, so this alone could prevent you from experiencing floatation. Even if you could afford a float or two, meditation is recommended to be practiced often, so consistency would be difficult. Another downside (for Stranger Things fans only): unless you are Eleven, you’re not promised a visit to the Upsidedown dimension.
Guided meditation (instruction & response)
Guided meditation is probably the best practice if you’re a beginner. Most times you’ll have a narrator lead you through a practice. Whether the practice is about breathing or self-esteem, the scripts are designed to give your mind specific tasks that will reign in excessive thought.
When our brains create thought, we are also creating neural pathways. The more reinforcement we give to those pathways, the more likely we are to live into those thoughts. Our brains are programmed to absorb information and react to certain environments based on previous experience. How amazing that we hold the key to reformatting our minds to think more positively.
How to begin:
Getting started with guided meditation is simple. First, it’s important to choose an objective for your meditations. Since there is a vocally programmed aspect, you’ll want to feel that your script is beneficial. Are you wanting to quell anxiety or increase positivity?
Stay tuned for the segment later in the blog where we cover meditation apps that might assist you with guided meditations!
Downsides:
Guided meditation requires some outside resources like a program or application on your phone. Other options may include group meditation, but you might feel that this will prevent you from complete relaxation.
Check out this guided meditation to help with over-thinking.
Chakra meditation (personal inventory)
Chakra is an Indian form of thought which breaks down the body into a column of energy centers, each signifying a different color and trait. The 7 chakras correspond to our physical, emotional, and spiritual processes and, according to ancient Hindu healers, can become blocked.
Meditation and yoga are two of the most common ways to realign and unblock your chakras. Before I introduce you to a Chakra balancing meditation, let’s learn about each energy segment, starting from the bottom.
Red — The Root
The lowest chakra is at the base of the spine or the pelvic floor and is associated with concepts which ground you—basic instincts like shelter, self-preservation, and safety. Blockages in this chakra result in colon issues, lower back pain, and fear/anxiety
Orange — The Sacral
The next chakra is located between your navel and pelvic bone and is associated with your sexual nature—passion, joy, and complete wellness. Blockages in the sacral chakra include aversion to change, sexual dysfunction, or addiction.
Yellow —The Solar Plexus
The yellow chakra is located in your belly just below the ribcage and connects you to self-control and power. Blockages in the solar plexus result in moods of self-deprecation, poor time management, and digestive issues.
Green — The Heart
As it indicates, this chakra is located in your chest and is centered in love. The chakra, at its best, promotes goodwill and absolution. Blockages in the heart promote anger management issues, inability to cope with grief, and grudges.
Blue — The Throat
This blue chakra symbolizes communication and your ability to express yourself clearly without inhibition or fear of your own honesty. Blockages could result in trouble speaking your truth, shoulder/neck tension, and attention issues.
Indigo — The Third Eye
Located between your eyes, this chakra represents your brain and your vision. The purple energy dictates your ability to perceive and fine tunes your intuition. Blockages create poor judgment, erratic decision-making, and headaches.
Violet — The Crown
The crown chakra, like its location, is the highest energy and is related to spiritual connection. In its purest form, the violet chakra is fully conscious and aware of the universe. Disconnected, the crown chakra could make you feel isolated. Meditation is said to be most helpful for this energy source. During these times of mindfulness, your 7 chakras are at total, clear alignment.
How to begin:
The best way to begin Chakra-style mediation is to be familiar with the 7 chakras. Study the energies. What color holds your insufficiencies? What colors are your strengths? Once you underwent the colors and their connection to your mind and body, listen to a guided Chakra meditation for help navigating the blockages (see below).
Downsides:
As information-rich and enlightening as Chakras are, they are also abstract. Studying Chakras may be something you want to tackle down the road in your meditation journey. No sense in overloading your mind when you’re trying to silence it!
Forest bathing (gentle wandering)
What do you think of when you hear forest bathing? When I first heard it, I thought, You mean just being in the woods? Well, I go trail running, so this is nothing new to me. Who’s profiting from this glorified hiking class?
Then I took some time to research. Developed in the 1980’s, this Japanese form of healing helps converge nature and mindfulness in its students. It incorporates a slow walk through quiet woods, breathing exercises, and observation. You’re invited to use all your senses to connect with nature—seeing the green, hearing the birds, feeling the textures around you. (Another common misconception debunked: it’s not a bath, so you don’t need swim trunks).
Think about the objective of a hike or a trail run. The goals are finishing or having a defined destination. These add an element of rushed urgency to something that we assume is peaceful—not to mention, high elevation hikes or runs take a lot of conditioning. I don’t know about you, but I don’t feel very peaceful when I’m out of breath.
How to begin:
Forest bathing can be as simple or as complex as you’d like. There are some programs and retreats you can attend which educate and guide you through the process. Another option is just to walk trails on your own and connect with your senses.
Downsides:
Some city dwellers may not have easy access to a forest. That’s okay. Find any green space or park. It may not offer the quietness you need, but the main thing is surrounding yourself with green.
Meditation teaches chronic worriers to quiet an active mind. Training yourself to halt the broken record of your mind’s worst case scenarios is not easy. It’s definitely not relaxing at first. But keep trying. The results outweigh the effort.
Increases awareness
One of the main components of meditation is the self-awareness. Practices may be different, but a common thread is the attention it brings. Whether you’re tracking your breathing, guiding your thoughts, or listening to birds in the forest, you’re making an effort at awareness.
Meditation, in all its forms, calls for slow movement—unhurried, gentle thoughts as well as heedful physical movements. This world revolves around quickness and convenience these days, so it’s no wonder that the simple act of slowing down can improve your grasp on the nuances of life.
Mindfulness creates control
Our minds are hardwired to absorb tons of sensory information and interpret it. Not many moments go by when your mind isn’t working, worrying, planning, or wandering—except for when you’re meditating, that is. You already know that control is difficult. Raise your hand if you’ve ever tried dieting. I see you.
The willpower involving food choices is tough, but at least these actions and reactions are slower (i.e. grocery shopping, ordering at a restaurant) Thoughts appear and vanish instantly, so controlling this traffic successfully creates a master of control.
Being present in our bodies helps us appreciate its function
Meditation asks you to dive deep. Listening to your breathing and the rhythm of your heart can only be a rote part of the process for so long. But when you really begin to investigate your vessel through mediation, you may find yourself grateful and amazed.
Gratitude can be a wonderful focal point during concentration meditations. The Chakra mediation we covered earlier is the perfect application for this type of appreciation. The presence of mind you’ll have while exploring your Chakras will help you learn a lot about your physical and spiritual qualities.
Meditation Postures
Sitting
Quarter Lotus (Burmese)
The quarter lotus is a fancier name for sitting with your legs crossed (or as my preschool teacher would say—criss cross applesauce). For added comfort, I would recommend sitting on a folded towel to elevate your hips. This will relieve pressure on your knees and ankles.
Full Lotus
Full lotus position is probably the 2nd most common association with meditation behind chanting ooommmmmm. It’s the pose we all envision. Instead of crossing feet under the knee, you pull your feet up to rest on your thigh.
Since the full lotus is intermediate to advanced, I only recommend you try this one if you already have pretty loose hips or your only plan on short meditations. If you have knee injuries, definitely avoid this pose.
Seated in Chair
This may not be the most picturesque pose, but it works for some people. If you think sitting down with your legs crossed will cause pain or discomfort, definitely choose the chair method. The point of mediation is to not fixate on distractions, so if your legs fall asleep due to poor circulation, that won’t exactly propel you toward deep relaxation.
For chair pose, sit up and don’t let your back rest against the chair. Your chest should be lifted and your feet planted firmly on the floor.
Lying down
There’s some controversy around horizontal mediation positions because it could tempt you to fall asleep. Although sleep is positive (definitely means you’re chill), it’s not exactly the goal of meditation. If you have the self-control to remain conscious, try these yoga-inspired poses.
Corpse Pose (Savasana)
This is my favorite yoga pose. Of course, you’re probably saying, because it’s lying on your back doing nothing. Well, you’re partly right, but in my defense, it’s not as easy as it looks. Sure, you can be stretched out on your back, but what is your mind doing? You’re either asleep or worrying if the chicken will be thawed by dinner time.
Corpse pose could be the most difficult to master. It’s not about the position as much as your consciousness while in savasana. You’re lying horizontal, palms facing up. You’re breathing with intention, eyes closed.
Supta Baddha Konasana (Bolstered Hip Opener)
This one’s a mouthful, but here’s what’s up. Also a horizontal position, this pose is often done in restorative yoga practices. You’ll be on your back with your legs in a butterfly position (soles of your feet together, heels pulled toward your groin) with a bolster pillow under your shoulders. I’ve taken part in a restorative yoga session before, and I really liked this pose.
This position opens your hips and aligns your spine. Pop quiz: which Chakra would you be using in this meditative position? (Hint: orange)
Mindful Movement
Is movement a position? Not necessarily, but because meditation has evolved, so must posture. Think about forest bathing. Though it’s perfectly okay to sit and bask in nature, the specific forest bathing technique requires slow wandering. I think this is just another way you can be present in your body and be aware of subtleties of movement.
Meditation Apps
Using apps on your phone may seem like it’s defeating the purpose of detaching and focusing, but I’m liking this option. I need the incentive to stay on task and build a habit. Whether that’s a monthly payment or simply seeing the app button on my home screen, I think we could all use a boost.
For sake of brevity (there are hundreds of apps out there), I’m gonna categorize them based on some specific factors. Here you go:
10% happier (for the skeptics)
This app was created to combat the skeptics who think meditation is sitting cross-legged on a mountain ledge at dawn chanting in Sanskrit. Phew! Good thing I’m here to change your mind! You could be missing out on some real ambient chill.
10% Happier addresses the science behind the ooommmm. There’s a lot of commentary, explanation, and basic practices to get you started.
Price: Free with limited features, $11.99 per month
Buddhify (for the indecisive)
To me, this program is the most aesthetically pleasing and is seemingly user friendly. The app opens with a color wheel inviting you to select your mood. Instead of stressing yourself out scrolling through options, just let your mood select the style. There are also a ton of guided meditations if you need some help navigating your thoughts.
Price: $2.99–$4.99
Smiling mind (for the budget conscious)
This app is free! Are you sold yet? If not, check out these specs: the app chooses meditations based on your personality/career and tracks your progress. It was developed by psychologists and other healthcare professionals, so it’s free and trustworthy. Can’t beat that.
Price: Freeeeeeee
Headspace (for the best of everything)
This is the most compressive app of all. Forbes named this app one of its top choices, and for good reason. Tons of categorized meditations are available for your ever-shifting days and moods. There’s even an SOS feature for, particularly rough days. You can even have accountability check-ins with other app users!
Price: Free with limited features; $12.99 per month
Frequently Asked Questions
Q: Are meditation and prayer the same thing?
A: This is a tricky question. A lot of people get confused or hesitant about starting any meditation practices because it seems associated with religion. Although its roots are in Asian culture and religion, no one is forcing you to submit or pray to a higher Being if you don’t choose to.
What meditation can offer is a vehicle or shell for your prayer. The seated posture, the inward-looking, and the quiet focus all lend themselves to great prayer environments no matter your faith. Faith-based guided meditations are a great way to incorporate both relaxation and religious practices into one sitting.
The largest difference I notice between prayer and meditation is where control is delegated. In non-prayer meditation, you are usually coached into being your mind’s own master—you and you alone are governing your sensory perceptions. Oftentimes in prayer, there is a submissive nature which relinquishes power to a higher Being.
Q: When is the best time of day to meditate?
A: Depending on the goal of your meditation, any time of day could work. If you need to channel energy and positivity, morning is a great choice. If you’re attempting to diffuse anxiety or a tough situation during the day, maybe a few minutes on your lunch hour. If relaxation is what you’re after, try meditating before bedtime as a sort of sleep prep.
Q: How long should I meditate?
A: Don’t set yourself up for failure. Don’t jump in and attempt to quiet your mind for a whole hour. That’ll probably be the last time you meditate. Try 10 minutes at first to see how your body and mind react. Once you’ve mastered this timeframe, you can move up slowly.
I consider an average meditation to be around 30 minutes. With life as busy as it is, it’s hard to fit any more time in—especially since you’ll need to incorporate exercise and vigorous activity in at some point as well. Damn you, self-care!
A: This is an excellent question and one that boils down to preference and how you react to stimuli. Though closing your eyes is most common and seems to promote focus, it can easily allow the mind to wander or drift off (to a rabbit hole of thought or to sleep!)
If you chose to practice with your eyes closed, you must find something to focus on—a consistent sound, your breathing, or the wind against your cheek.
With open eyes, it seems obvious that you might get distracted. Squirrel! But it might be simpler than you imagine. The key is to fixate on a focal point. Don’t place yourself in a visually busy spot. Find a consistent landscape, like a forest edge or a sunset. If you’re inside, focus on the collection of four-leaf clovers in a jar. Bottom line: understand how your mind works and what would allow you to focus.
I hope this guide has given you some insight into this therapeutic practice. For the skeptics, I hope you’re convinced that meditation is more than Yoda and lots of ooommmm. For seasoned meditators, I hope this has given you more tools and more angles to mix up your practice.
For the slackers like me, I hope this has reignited your energy toward bettering your mind. I don’t know about you, but after this post, I’m going to tend to my blue Chakra and stare at some trees.
