A lot of times, when you discover something great, you overestimate its greatness just a bit. Well, okay, sometimes more than a bit.
Sometimes you get way too excited.
Every once in a while, though, your excitement proves justified. And when that happens, you cross the line. Before you were a fan, a follower, an advocate.
Now, you’re a believer.
Granted, when I discovered Cognitive Behavioral Therapy, my hopes were high for good reason. According to articles by the National Institute for Mental Health, the National Center for Biotechnology Information and, of course, Wikipedia, CBT is the most-practiced evidence-based therapy for tons of emotional and personality disorders.
More important, when I tried it, it worked.
Unfortunately, I was late to the party; I’ve had depression my whole life, but didn’t learn about CBT till age thirty-eight. Yikes, right? I often wonder what I was thinking, not looking up popular depression therapies sooner. Then I remember exactly what I was thinking.
I was thinking spirituality was the answer.
I mean, spirituality is great. Spirituality works. But sometimes, other stuff works better. And every once in a while, you hit the proverbial jackpot, and you find a regular therapy that’s spiritual, too.
Which is where Byron Katie comes in.
Soon after discovering CBT, I found this teacher, and when I did, the above process repeated itself. Excitement. Enthusiasm. Fandom. Advocacy.
Then, full-on belief.
Here’s how that happened.
It was one of Those Moments. You know the kind. They feel normal at first, then later earn an unexpected spot on your greatest-hits playlist. It was evening, and I was depressed—much more so than usual. Worse, earlier that day I’d taken a three-mile walk and even that, my go-to strategy, hadn’t helped. I didn’t get an endorphin high. I didn’t clear my mind.
I felt just as bad after as before.
If you struggle with a mood disorder I don’t have to tell you what a frightening realization this was. Will I have to starting walk more than three miles now? I wondered. Has my body acclimated to this level of exercise? Heavily pregnant, with two other children in tow, I couldn’t imagine putting more time and effort into walking than I already did. And so, after dinner, after my husband had taken our two boys to the mall, I decided to try something different. Desperate, I went to my office to scan the titles on my bookshelf, looking for anything that might help.
I didn’t actually believe I’d find something.
But I did. I found The Feeling Good Handbook by David Burns.
One year prior, I’d bought the Handbook on the advice of my doctor and then, after a brief review, dismissed it. Platitudes, I thought. Nothing new here. Nothing I haven’t heard a million times before. I had no idea it was a psychotherapy classic. (Why hadn’t the doctor told me that? Sheesh.)
That day, though—that greatest-hits day—I sat on the couch and for the first time, gave the method a chance. After reading a few chapters, I took its suggestion and started writing down every negative thought in my head. When I couldn’t think of any more, I stopped writing and counted the pages.
I’d filled seven pieces of paper on both sides.
Okay, I thought. Maybe the book is right. Maybe my depression really is caused by my thoughts.
Prior to that time, I knew negativity played a role in depression. But I had no idea how big that role was. I’m a positive person, I thought. I’m hopeful about the future. It’s a chemical imbalance that’s to blame.
And I still believe that. I’ve been moody my whole life—never lighthearted, even as a kid. But maybe, just maybe, there’s more to the story. Maybe part of the problem is solvable.
Because, it turned out, I wasn’t the optimist I thought I was. I was actually sort of the opposite, but in a different way. The kind of thoughts I wrote down that day had nothing to do with my faith in God or my many dreams of success. They weren’t about my overall health, or my financial or familial satisfaction.
They were about the little annoyances of life.
They were about the way my clothes fit, the kids’ morning moods, the tyranny of my family’s need to eat. Only a few of my troubles even mattered long-term. And yet, when I emptied the contents of my head, these silly little details were what I found. Obviously, my pessimism wasn’t as much about the significance of my negative thoughts as it was about the sheer number of them.
I had accumulated a bunch of mental crap.
And so, that night I began the process of excavation. And I haven’t stopped since.
Even after that first writing session, I noticed a change—a lifting, even a slight high. I felt the way I feel after a thirty-minute jog, or a long talk with a friend, or an especially enjoyable night out.
Holy crap, I realized. It worked.
And it did so when I was at my very worst.
And so, like I said before, after discovering CBT, my hopes were ridiculously high. Somehow, I knew that this was my game-changer, my next major level up.
Somehow, I knew it would be epic.
The cool thing is that I was right. During the month that followed the discovery, I was the most hopeful I’d been in my life regarding my ability to deal effectively with—maybe even overcome—my depression. Then, a shocking twist: I found another strategy, a variation of CBT. And for me, it was even more powerful. You probably already know what that method was. It was Byron Katie’s process of self-inquiry called The Work.
Byron Katie is a spiritual teacher, someone you may have heard of before. I had, too; the previous fall I’d even read her free ebook, The Work of Byron Katie: An Introduction. At that time, though, her ideas didn’t particularly appeal to me.
Truth be told, I wasn’t desperate enough to try it.
But after practicing CBT for a while, her name came up again, and I thought back on what I’d read. Wait a sec, I realized, Now that I think about it, The Work is a lot like CBT.
I decided to look into it again.
More about Byron Katie’s method later, and how it compares with CBT. Suffice it to say here that it’s a way to look objectively at your favorite (or not-so-favorite) thoughts. It gives you four questions to ask yourself that help you realize, deep down, what is true and what is, well, a bit crazy.
And as with CBT, my first experience with The Work didn’t disappoint.
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.
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.
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.
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.
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.
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.
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.
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!
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).
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.
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.
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.
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 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.
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)
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.
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.
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.
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.
A few years back, I read a little-known book by Neale Donald Walsch called Questions and Answers on Conversations With God. In it, a reader asks if the author knows any way to speed up one’s process of reaching enlightenment—you know, kind of like a shortcut. Not surprisingly, Walsch says that he does. He advises the reader to write down in great detail what her highest and grandest vision of herself would look like—then to begin to act as if that was who she was right now.
I thought this was great advice, and since I’d never actually made a list like this before, recently I decided to give it a go. Then, I decided, I’d assess which of the changes I could take on, and which I would have to save for later.
Here is what I wrote.
I am a woman who:
•Smiles when she looks in the mirror.
•Does not criticize herself or others over superficialities.
•Does not believe she is superior to others.
•Does not have any negative thoughts at all; is relentlessly optimistic.
•Takes full responsibility for her choices.
•Is honest with others whenever possible, and always with herself.
•Wears only comfortable clothes.
•Does not spend a great deal of money, time or attention on her physical appearance.
•Spends time every morning in prayer and meditation.
•Frequently practices the activities that she’s passionate about.
•Takes her time. Enjoys the small moments of her day. Does not rush. Pays attention to people. Does not crowd her schedule.
After completing the list, I looked it over, and realized something: I was already most of the way there. I also realized that everything on the list–every last thing–was achievable, not just for me, but for anyone.
Sometimes, spiritual-minded people like us start to get mired in self-doubt. We hear about a new spiritual practice, a new technique, and we think, If only I could do that, I’d get enlightened. Today, I ask you to consider not where you’re going, but where you’ve been. How far have you already come on your spiritual journey? I encourage you do make a list like mine, then appreciate how close to your highest self you already are.
Are you a good mother? A good partner? A good friend? Do you practice kindness, give to charity?
My guess is that you do.
And so, maybe–just maybe–we’re further along than we think. Maybe enlightenment isn’t the mystery it’s made out to be.
A few years back, I got an unexpected, though common, gift. That gift was simply an Inkling.
I’m not sure who gave it to me, exactly. Maybe God or my Higher Self, or maybe just age and wisdom. Wherever it came from, this inkling—this distinct feeling in my gut—was that soon, I’d come across an excellent job opportunity, and I was supposed to take it. Along with this thought came the phrase “one year.”
I considered the idea. But I’m a stay-at-home mom, I reasoned. I had this all figured out.
And yet, over several weeks, the feeling persisted, so I stored the idea in a safe place in my mind.
Soon after that, at my first child’s six-month checkup, the doctor and I were discussing working and I told her I’d finally made the difficult decision to sacrifice the extra income and stay at home. She nodded approvingly.
“I stayed home with my baby for one year,” she said. “That was just about right for me.”
When she said this, the words sounded different than words normally do. They stood out, became almost three-dimensional. I knew what was happening: I was getting another Inkling.
Dawn will be a year old in November, I realized. Maybe that’s when this job opportunity will come.
A few months later, my husband heard about an excellent weekends-only position, and he encouraged me to apply. I hadn’t told him anything about my prediction, and I still didn’t; I just let him convince me.
“The job is perfect for you,” he said. “I mean, it’s nothing you’ve done before. But you could learn. And you could make a lot of money. It couldn’t hurt to try it out.”
As he spoke, that feeling returned.
“Do you think I could really do it?” I asked.
“I really do,” he said, though he was fully aware of my inexperience in this field.
“Who is going to teach me what I need to know?” I asked.
He said he would, and soon after that, we began.
This happened in September or so, and knowing that I had until November to learn everything I needed to know, progress at first was slow.
Then November came. Sometime in the middle of the month, my husband got a call from his job agent.
“You know that job that your wife is going to interview for?” he said. “Well, the salary just doubled.”
Here’s the thing: The pay was really good before. Now they were considering adding a few extra responsibilities—rolling two very part-time jobs into one slightly less part-time job. When my husband told me what he just heard, I almost didn’t believe it. And yet, somehow, I did.
“There is bad news, too,” he said. “Now you have competition.”
See, my ace-in-the-hole before was that no one else really wanted a two-day a week, weekend-only job. With the pay increase, they surely would. I had to start taking this interview a little more seriously.
The weeks that followed took on a quality that I can only describe as cinematic. All day, every day, the number that represented the amount of money I’d be making per year if this interview went well looped through in my mind. And all day, every day, I studied.
After re-reading the books the agent provided me with and taking two or three times as many notes as I had the first time through, I still felt unprepared. I asked my husband if there was anything more I could do or read. He didn’t think there was, but I knew better. With two weeks left before the interview, I went to the library and checked out two armloads of books. I didn’t just study computer security, though; I studied all of the basics of computer science: the way operating systems worked, computer networking and more. Each morning after changing the baby and making my coffee, I sat down at my reading station in the playroom and took up where I left off. And other than a walk or two and a Thanksgiving dinner at a friend’s house, that is where I stayed—for an entire week straight.
The following week was much more relaxed. I spent the time reviewing my notes (the third or fourth iteration as I added to them and rewrote them during the course of my reading and my long explanatory conversations with my husband, who was more useful to me by far than any book). I peeked at the subject heading of a page, then attempted to recall out loud everything that was written on that page. By the day of the interview, I felt that I was not just prepared—I was overprepared.
And as it turned out, I was right.
The interview took place on a weekday between Thanksgiving and Christmas when it is very cold and foggy outside and everything takes on that special holiday quality, even mundane activities related to work. Two days earlier I had selected the perfect outfit: not too dressy, not too casual, not too black. I had also tried on the nicest pair of pants I own, the ones that are sometimes (okay, most of the time) just a little too tight—and they fit perfectly. They looked on me just like the saleslady would’ve wanted them to.
And then there was my hair. Being of the medium length and fast-growing variety, my hair is most often either too short (right after the haircut) or—seemingly just a few weeks later—too long and starting to get shabby. The week of the interview, however, I was smack in the middle of one of those rare moments when it was as Goldilocks would have celebrated it.
It was just right.
And so, I looked good. I was mentally prepared. I was fairly confident—though nervous, I wasn’t actually shaking. I knew that a big part of pulling this off would be to give the solid impression that I did not doubt myself in the slightest.
And that is what I did.
When the interview began, I channeled all of my nerves out of my brain and face, right down into my neck. In so doing, I injured my neck. But my facial expressions were calm and relaxed, and my answers were, too. Once in a while, after a particularly hard question, an alarm would go off in my head that went something like: “You don’t know the answer. You don’t know the answer.” But remembering that poise was more important than anything, and that whatever happened it was okay and would work out in the way is was meant to work out, I squashed those alarms in my head with a quickness. Then I remembered the answer.
The only question I flubbed was the last one, and by then I had already subtly complimented the person I knew would be my immediate supervisor twice and made the whole room (there were three interviewers) laugh at least once.
Leaving the room, I knew I had done well.
When it was over, I went to my car and waited for my agent to meet me there. He took a long time. Finally, he did arrive. Then he asked me how I thought it went.
“I aced it,” I said, stretching my neck in every direction, wondering how I could injure it so painfully while barely making use of any muscle in my body except those that allowed me to sit up straight. “It was almost too easy. I wish it had been harder so that the other two candidates would have less of a chance.”
“Well, that won’t be a problem,” my agent told me. “They’re not going to interview anyone else. You got the job.”
It was five days before my neck returned to normal.
At the steakhouse where my husband, my agent and I went after the interview to celebrate, the agent told us that the second part of the job may or may not come through, depending on a couple of internal decisions yet to be made. He also said that due to my inexperience in the field I barely squeaked by in the interview, and that they were hiring me on a trial basis.
Hearing this, I smiled. “I’ll do great,” I told him. “And I’ll get that extra pay as well.”
And that is what I did.
Later I realized that the week that I started my intensive study for the interview was the week that my baby turned one year old.
There is no cure for depression. At least not one that works for everyone. Medication works a bit, and exercise helps a ton. But none of these things–even lots of meditation–won’t get you all the way.
However, in my experience, there are cures (note the plural): complex, sometimes time-consuming combinations of factors that can work together and give you relief.
Here’s my depression success story and the particular combination of coping mechanisms that work best for me.
Once upon a time, I was four years old. And even then, I was the serious girl. Nothing wrong with that–my mom called me “sensitive” and my dad said I had a “cute, worried expression.” But right before their eyes, and without any of us knowing it, I started, slowly, to withdraw. In the second grade my best friend moved away, and I had very few others as backups. I became shyer and shyer till, caught in the coming-of-age pre-junior high school years (fifth and sixth grades), I was really suffering. I hated how I looked. I had no close friends. At recess I hid in the bathroom or under the schoolyard stairs. I didn’t want anyone to see me sitting alone, but I didn’t want to talk to anyone and face rejection.
In Junior High School, I realized I had a problem. It wasn’t their fault that I was shy; it was mine. I went to a new school, made the same mistakes, and the outcome was the same, too. In the eighth grade, I hid in the bathroom every day, and though I made a few friends, they weren’t close. One day I read an article in my aspirational reading of choice–Seventeen magazine–about a girl who realized she had depression. She said that she figured it out after while riding a city bus, she burst into tears for no reason.
That’s ridiculous, I thought. I do that all the time. It sounds pretty normal to me.
But the thought sunk in, and soon after that, I realized I was depressed, too.
My first attempt at overcoming depression was a spiritual one. As a fundamentalist Christian, I knew the answer to all pain, all difficulties was faith. I also knew that I wouldn’t feel better until I got on the right path, and stayed there. If I only prayed enough, read the Bible enough–really committed to God–I would feel the love and job of knowing him. And the depression would be gone.
The plan didn’t succeed.
High school passed in perfectionistic frustration. Then college, then a few lovely years after graduation. My determined mindset helped me get rid of my shyness completely, and pursue a few other goals successfully. I got a job I love–waitressing–as well as a college degree and a house. And I started liking myself a lot more–even how I looked. I gained confidence, but my ultimate goal still eluded me–that of fully overcoming depression.
I still haven’t fully overcome it.
And yet, I have overcome a lot of it. Most of it, in fact. And I did it in two major ways. First, I dealt with the basics: I got a job, independence, a few friendships, a place to live. After that, I started refining my methods.
Here is my daily recipe for my mostly happy, sometimes joyful, and always deeply grateful state of mind.
I exercise most days for at least forty minutes. Sometimes, I exaggerate. Like the other week when I told my friend exercise is a cure for depression. It’s not. And yet, it sort of is. Because without my long walks, I’m not sure I’d be able to stay mentally healthy. For me, this is the absolute number one technique I recommend to overcome depression–even more so than spiritual practice. My personal habit is to take long walks with my kids. I often carry the baby and push the two-year-old on the stroller while my five-year old follows on his bicycle.
I get outside for at least an hour most days. Rain or shine, outside time is a must. I feel better almost as soon as I step out onto the porch. I take the kids to the park or we walk to the store or to a play area. In fact, I almost never drive a car, even though I have one.
I meditate briefly each day and pursue other spiritual practices. My meditation practice consists of repeating a loving mantra several times for several minutes, or just allowing myself to sit still and notice the thoughts that come, then refocus on my “inner body”–the sensations I feel in my hands and feet and breath. I also try to consult my inner guidance on a daily, sometimes hour by hour basis as I consider what to do next, or what decision to make. This helps me greatly. Finally, when a thought comes that is particularly stressful, I journal it, Byron Katie-style. For more information on all of my spiritual practices, see my Spiritual Practice Success Stories and Depression Success Stories on mollieplayer.com.)
I limit my junk food intake. Healthy food tastes good, too. It really does. I don’t limit fat and I focus on protein and vegetables. (I allow myself a few treats, too.)
I have hobbies I truly love: reading, writing, and gardening. The value of having at least one endless project cannot be overstated. I love feeling productive, and all three of these hobbies feels valuable and fun. I get the pleasure of the activity itself, plus the knowledge that I’m doing something worthwhile. If you don’t have a job, at least get a difficult, long-term, highly involved hobby.
I keep my house clean. For me, cleaning is relaxing. It gives me a sense of control and order. I love home organization, too.
I only wear clothes that feel good on my body and that I feel I look good in. This is huge, and took me a long time to learn. I hardly ever wear those “cute” clothes that other people say look good on me. I wear a uniform every day: black pants, a crisp T-shirt and maybe a sweater.
I keep my weight down. For me, feeling bloated causes anxiety. Though I don’t necessarily think extra weight looks bad on other people, I choose to do what it takes to keep my weight down (i.e. diet). For me, the tradeoff is worth it.
I take medication. Does it work? Yeah, a little. This is especially important and helpful in the winter.
I work hard. I stay busy. Staying busy is huge. Huge! The days fly by, and in the evening you can look forward to a TV show or a good book knowing that you did your work for the day already.
I do work I love, namely, writing and being a mom. For people with depression, work enjoyment is even more important than for others. I don’t make a ton of money, but I wouldn’t trade my work lifestyle for anything.
I spend time with good friends several time per week. Ah, friendship. This is a hard one for me. I’m a busy mom, after all. But I fold my friendship time into my mom time with lots of play dates, and once a month we have family friends over for dinner. Such an uplifting experience.
I don’t overschedule my days. I try to take things at my own pace, and the pace of good parenting. If you are prone to anger or anxiety, overscheduling is a huge problem. Though I love to keep busy, I choose projects that I can do at my own pace and on my own schedule. I only schedule one outing per day with the kids, and I make it a life rule to rarely leave the house in the evening. (Family time!)
I try not to yell at anyone. Conflict is such an emotional drain. Most of my relationship difficulties are handled in a calm, low-key manner. I just hate being in a fight.
I prioritize sleep. I don’t have a TV or computer addiction. In fact, addictions of all kinds scare me. I watch TV a few times a week, and go to bed at the same time my kids do. For alone time, I get a babysitter three times per week.
I try to do all the little “shoulds” we all have for ourselves, while also trying not to do too much. It is a balance. Such a tricky, precarious balance. But I’ve found that for me, there’s no way around it.
So, the list is long, I know. Maybe even a bit intimidating. Depression is such a huge, demanding thing.
There are no easy answers. But there are answers. And hey–that’s better than nothing.
Besides, all this self-improvement stuff? It doesn’t just keep my depression at bay. It makes me a better person, too. Most of it is stuff even someone who doesn’t have depression would benefit from. The main difference is that I feel I have no choice. Drop the ball on any two of these, and rough days are ahead. It’s not a self-pity thing; it’s just true.
I do remain hopeful that one day, my depression will be healed entirely. It happened to my dad and many others. Either way, I (mostly) accept myself right where I’m at. This is my life, and it’s a good one.
The first time I read The Power of Now by Eckhart Tolle, I thought it was total crap. Okay, maybe “total crap” is an exaggeration. But definitely impossible, impractical and, worst of all, unpleasant. Not thinking about the future? Just paying attention to the Now? Sounds like the fast track to loserhood.
As a person struggling with depression and using any non-substance-based strategy I could think of to manage it, the advice sounded particularly terrible. I could do without past obsession pretty well–never’ve been much of a grudge-holder. But I needed–depended on–obsessing about my future. The future is when I would have everything I wanted: kids, a house, a great career. My plans for things to come and my determination to work hard towards them were pretty much what I lived for.
Stop thinking about the future? Stop thinking at all? Won’t that take away my hope, my reason for living?
The second time I read The Power of Now, I understood the concept a bit better. Oh, I don’t have to stop thinking entirely. I can think without being neurotic, and with long breaks. That actually sounds pretty cool.
Maybe I’ll try that someday. First, I have stuff to get done.
The third time I read The Power of Now, I finally had a breakthrough. The book taught me how to meditate, and how to absolutely love meditating. And now, it’s one of my very favorite books.
That’s another story, though. For today, we focus on this whole fascinating not-thinking thing, particularly whether or not it can help with depression.
Some people call it no-mind meditation, and I don’t think I’m the only one who’s ever cursed Eckhart Tolle or another teacher for telling her to try it. Being completely “present,” without plans or goals, as Tolle calls it, doesn’t come naturally to us human-types. In fact, it goes against pretty much our entire biology.
We think. We assess. We assume. We make decisions. Sometimes all in less than a single second. It’s one of our strengths and one of our weaknesses. But apparently, we can learn to overcome it.
But do we want to? And if so, how much thinking is the right amount, especially when you’re trying to overcome depression?
There’s no one right answer, but here’s my experience.
Achieving or attempting to achieve the so-called “no-mind” state helps us greatly. It makes us happier. It definitely eliminates depression. The problem: oh my goodness, it takes a lot of time. Unless you’re committed to Buddhist-like meditation sessions on a daily basis, your results may be very slow to come.
I love meditation. I definitely like to take breaks from thought, and when I have obsessive or anxious mind patterns, I realize it’s time to chill a bit. I clear my head by repeating a calming mantra, doing The Work or doing a “brain dump” on paper, and these techniques usually work pretty well.
But soon after that, I’m back to thinking.
And I’m okay with that.
Don’t get me wrong: on a bad day, I could use a lot more of this no-mind stuff. But on a good day, a lot of my thinking isn’t so terrible. It’s not the anxiety-producing stuff we all know is unhealthy. It’s just thinking–just plain old planning, reading, writing and working. Sometimes I even manage pleasant, pointless pondering. Today, for instance, I found myself lost in contemplation about the economics of private dentistry practice. Important? Not really. Interesting? Just a bit. Stressful? Well, not to me. On a good day, a lot of my thinking is like that. It’s not particularly harmful, or particularly anything.
It’s just thinking.
Of course, I also do the did-I-say-something-wrong what-does-she-think-of-me-now type stuff. But when I catch it, I’m often able to refocus pretty well.
One fine day, I’d love to experience the state of no-thought Tolle talks about. But I don’t plan to meditate for thirty years to get there.
Final thought: I’ve read all of Tolle’s books, and I couldn’t recommend them more highly. But I’ve also listened to the audio recordings of many of his conferences, and I can’t say the same. At the beginning of each, he makes a statement to the effect of, “I didn’t plan what I’m going to say today at all.” Yeah, Tolle, I get it; you’re inspired, “in the flow.” The words don’t matter as much as the spiritual energy you impart. But that doesn’t mean they’re useless, and it doesn’t mean thinking and planning is useless. Your conference speeches could do with a tad more forethought. (But you’re wonderful anyway, and thank you, thank you, thank you.)
I love advice. Love getting it. Love giving it. But there’s a problem with advice: We often don’t take it. And usually, it isn’t because we don’t want to, or don’t intend to. Usually, it’s because we forget.
Think about it: How many times have you read a parenting book or a marriage book, then followed its suggestions to the letter—for about a week? After that, our resolve blurs. We focus on other things, and our best intentions move into our peripheral vision, or even into the background.
Which is where my resolution solution comes in.
Often, when there’s something about my life I’d like to change, I first write down all of my related goals. The process of writing and thinking them through clarifies my intentions and makes my lessons more concrete and practical. It also stores them in my subconscious.
Nothing revolutionary so far. Here comes the real trick: I set the list of resolutions aside. A list that long does me no good; there’s no way I’m going to reread them every day. I put them in a place easily remembered and located later, when I’m struggling to carry them out—in my case, in a special file on my computer. Then I distill down the resolutions into a few concrete actions—just one or two. And I add them to my Monthly Checklist. I give myself an X every time I complete one of the actions, and by month’s end, I can see and appreciate my progress.
My Monthly Checklist isn’t your ordinary checklist. It’s an ongoing to-do list, one that incorporates all–and I do mean all–of my personal and professional goals, including writing, parenting, educational, marriage, exercise, spiritual, friendship goals and more. (Yeah—my checklist is really, really long.)
So maybe it’s corny. But it works; I swear it does. The checklist keeps me accountable, and reminds me of what I am working towards.
My goals don’t live in the back of my mind somewhere anymore. They live with me, and I interact with them several times each week.
Here is a partial example of my list. This one is from December of last year:
One day of meditation: 30x –
One glass of water drank: 30x –
One exercise session: 20x –
One reading time with kids: 10x –
One family chore time: 4x –
One TV show or total break time: 4x –
One random act of kindness: 4x –
One podcast or audiobook for kids: 2x –
One hour of educational music for kids: 2x –
One dinner with friends: 1x –
One family meeting: 1x –
My Monthly Checklist is my secret weapon. Seriously.
A month before we had our second child, my husband and I bought a house. We’d looked for eight months for the right one and when we finally found it we were very glad we’d waited.
It was perfect.
The neighborhood is modest and quiet and all grown over with trees. The location is central–just a short drive to anywhere we need to go. And the house, itself, is just our style: three bedrooms, two baths, one story, with vaulted ceilings, hardwood floors and a very simple charm. Though when we initially envisioned our future home with four kids running around in it we thought we’d need to upgrade, ever since moving in I’ve told my husband that I don’t care how many kids we have and who has to share a bedroom.
I never want to leave.
Anyway, the house wasn’t cheap. And neither are the many bills that come along with home ownership. And neither was the new car that we bought right after that. And so, when the baby was born I decided to continue working part-time.
A few months into motherhood, I got a great freelance gig. It was just the kind of thing I love doing—a corporate blog—and I could work mostly from home. At the time, I figured it was probably a law of attraction thing—the right gig at the right time, and all that.
But that was before I got fired.
Why did it happen? Well, to make a long story short, my client was more conservative than I was—way more conservative—and didn’t like the risks I was taking. So they decided I just wasn’t a “good fit.”
And that was how that went.
Normally when something like this happens, I don’t worry about it very much; there are always other clients, other projects. This time, though, it was different. This job felt so perfect for me and I thought I was doing such good work, I thought. Why didn’t this work out?
And then I thought about it some more.
I remembered the difficult phone interview when my phone wouldn’t work right and I had to drive to a nearby park and call them back. I remembered how hard it was to say goodbye to my then-five-month-old, and my uncertainties about our nanny.
And I remembered the voice inside my head saying, I just want to be a mom.
One night shortly after getting fired, my husband and I went to dinner for our anniversary. I wasn’t in the mood to celebrate, but I went anyway, more out of a feeling of duty than anything. As we sat there waiting for our food I told Jeff that something felt off to me lately, but I didn’t know quite what.
I looked around the restaurant. There were three small babies nearby—one at the table behind Jeff, one at the table behind me, and one at the table next to us. Suddenly, I had a realization.
“Jeff,” I said. “I want to fire the nanny.”
Jeff was surprised. “Are you sure?” he asked.
“No, I’m not sure. I love working. But–I don’t know. Something is feeling off. No matter what I do, how well my work day goes, all I can think about all day is my kid.
“We don’t need the money, Hon. He should be with me.”
“Okay,” said Jeff. “If that’s what you want to do.”
And that’s when I noticed it: a sense of peace. A radiating calm. It came over me suddenly, and I laughed out loud.
“I feel so much better now,” I said. “Wow. That was a relief. I haven’t felt this good in weeks.”
My higher self had finally gotten my attention.
For the rest of our date, Jeff and I enjoyed ourselves greatly. Afterwards we took a long, aimless drive and just talked.
It was a wonderful anniversary after all.
Here is what I wrote in my journal several months later:
Lonnie is over five months old now, and I find that I don’t want to write my books anymore, and I still don’t want to have a nanny, and all I freaking want to do is to stare at my baby’s face while he nurses, while he sleeps, while he cries, and to rock him and to hold him and to tell him that everything is going to be okay.
Last night, I slept from midnight until almost nine thirty. Every time Xavier awoke or stirred, I rolled over and did the most beautiful thing in the world: I fed my baby. Then I fell back asleep. There was one diaper change around seven, easily accomplished. My husband slept next to us peacefully.
It was a glorious night.
I love being a stay-at-home mom. So much more than I ever thought I would. We go to parks. We take long car rides and do car naps. Sometimes after the baby falls asleep, I just pull into a parking lot and read a book.
And I’ve never been this important to anyone before—never. Not even close.
It feels really, really good.
And even though later I got a part-time job, and even now I still work a bit most days, it still does.
The other week at my (awesome) Unitarian church, a woman I met during greeting time said this: “You have three kids? So you pretty much deserve the hero award just for waking up.”
It was sweet. Really sweet. I appreciated the compliment. But I didn’t know how to respond.
I tried this: “No, not at all. It’s not that bad, really.”
She said, “I have two kids, and parenting is the hardest thing I do,” and then my humility in disregarding her praise turned into hubris, right before my eyes. (This happens to me a lot.)
“That isn’t my experience,” I said cautiously. “So far, I like this job the best.” I wanted to say more, but the minister resumed the service.
I would love to talk to her again. And maybe I will. But for now, let me get something off my chest.
Parenting is hard. Super, super hard. Mostly because I don’t have a lot of free time. But here are some other things I don’t have: A set schedule; a time clock; work clothes; spreadsheets; deathly boredom; rush-hour traffic; a commute; meetings; pointless busywork; the feeling that I’m not making a difference; replacibility; burnt coffee; meetings; sitting in the same room every day, all day; office politics; dealing with people every day that disrespect me; customers; deadlines; sales pressure; fake smiles; the need to pretend to be busy; carpel tunnel; lack of creativity; lack of autonomy; lack of passion; hours and hours of socialization while on the clock; Sunday evening dread. And finally:
So let’s take a moment to appreciate the bus drivers, office workers, clerks, managers and salespeople of the world. Especially that garbage man that always waves to my kids.
Mollie: I want to talk to you about a huge topic, depression. So many people experience this, some for many years. I have struggled with it my entire remembered life, and am currently seeking total recovery. My first question is, what is depression, exactly? What causes it?
Anonymous: Depression is caused by pushing down your energy, suppressing it.
Mollie: What is the primary technique you recommend for overcoming depression?
Anonymous: Meditation is essential. The kind I practice is dynamic meditation, which incorporates physical activity and helps us expand our energy. This expansion and release can help with depression.
Mollie: Some people say it helps to welcome the depression, to allow it rather than to fight against it. What do you think? Does this work? Or should I just ignore it, not give it a voice? For me, it always seems to get worse when I focus on it, but maybe I need to do so anyway as a first step towards acceptance?
Anonymous: Don’t suppress it. Give it a voice, but don’t give the labels and thoughts that accompany it a voice.
Mollie: So I should meditate on the depression?
Anonymous: Don’t meditate on depression. Meditate on what we call depression–the physical and other sensations you are experiencing in that moment–without labeling it. Don’t make it into something. Don’t put mind on it. The mind is creating the depression, and the mind is trying to get rid of it? No. That can never work.
There’s a saying I like: Not knowing is the most intimate.
Mollie: So do you think that if I do what you’re saying to do–meditate on the primary feeling of the depression, without suppressing it–that I will eventually overcome the depression?
Anonymous: I believe that this and active meditation can help people in your situation. But ultimately you need to do what works for you.
Meditation teacher Osho once said, “If you don’t feel much better after having meditated regularly for a time than you did when you started, your meditation practice isn’t working.” When I heard that I remember thinking, “What do you mean? Of course my technique is working. I feel better–a bit.” Later I understood what he meant.
Don’t stick with a practice for thirty years hoping that one day you will start feeling what you want to feel. Try something else.
Mollie: What if I can’t find something that works? Should I just accept that I am a depressed person right now, and make peace with it? Sometimes I’m able to do that.
Anonymous: I would tell you to work toward true acceptance, which comes when you disidentify with the mind. Not mere acquiescence.
Acquiescence is not acceptance. Acceptance is open arms. A full embrace. It is the knowledge that this condition or situation is an absolutely essential part of your healing. If your life was totally working the way it is right now, you wouldn’t be seeking the way you are right now.
Nothing fails like success.
Mollie: So, this disidentifying with the mind stuff. Can you tell me more about that?
Anonymous: The mind is an optical illusion. It feels like there’s a thinker, a mind, but really there are just thoughts. The mind is not real. You are real.
Mollie: What does it feel like to lose your mind identification?
Anonymous: It feels like you’re floating. You’re not pushing, you’re not pulling. But as long as you’re identified with the mind you are not floating. You are pushing and pulling.
Mollie: So the mind is this huge, powerful force that works against our emotional well-being nearly every moment of our waking lives. This just seems seriously unfair. Why does it have to be this way? Why does life have to be so full of pain?
Anonymous: Because it is. And so, you have two choices. You can choose to be a victim. Or you can choose not to be. You can believe that life is working against you. Or you can believe that you are just unconscious, and the Universe is doing everything it can every single day to wake you up.
Just before he turned five, my son wrote a story. And it was the saddest thing ever. As he finished it and I was scribbling it down, all I could think was, “Oh, my goodness. What is this kid picking up from me?” Here is that story:
“The first thing that happens is there’s alive vacuums and they bang and crush until they’re dead in heaven and then they knew to be not alive vacuums that are really alive vacuums. The end. (They just pretend that they’re not alive by closing their eyes and popping their arms in them.)”
“Oh, and put the title on it,” he reminded me.
“Okay. What’s the title?”
“Alive Vacuums Hurt.”
Wow, I thought. Alive vacuums hurt. Am I alive? Or am I pretending not to hurt, too?
During childhood, I was definitely alive. I cried all the time. These days, though, not so much. It’s a rare thing for me to cry even a little. I wish I wasn’t like this, but I am.
Which is probably why I loved the book Love Warrior: A Memoir by Glennon Doyle so much: it gave me an outlet for emotion. It’s about blogger Doyle’s marital difficulties as well as how she overcame addiction. But Doyle doesn’t just tell her story. She emotes it. She gives us the raw, even gory, details, scene by painful scene, till your own personal sadness surfaces to keep hers company.
I felt a lot of things while reading Doyle’s book. But mostly I felt inspired to feel more.
I don’t want to be an alive vacuum pretending to be a dead vacuum. I don’t want to be afraid of my feelings.
Here are a few passages from the book that were especially helpful to me:
“My mom’s voice quivers as she and my dad ask the usual questions: Why do you keep doing this to us? Why do you keep lying? Do you even love us? I sit on the couch and I try to receive their questions, but I’m a catcher without a mitt. My face is neutral, but the part of my heart that’s not spoiled is aching. I do love them. I love them and I love my sister and I love my friends. I think I love my people more than normal people love their people. My love is so overwhelming and terrifying and uncomfortable and complicated that I need to hide from it. Life and love simply ask too much of me. Everything hurts. I don’t know how people can just let it all hurt so much. I am just not up for all this hurting.”
“I sit and stare at my hands and I remember a story I saw on the news about a woman who had a stroke and lost all her language overnight. When she woke up, her mind functioned perfectly, but she couldn’t speak. So she just lay there and tried to use her eyes to communicate her terror about being trapped inside herself. Her family couldn’t translate what her eyes were saying. They thought she was brain-dead. It’s like that for me, too. I’m in here. I am good on the inside. I have things to say. I need help getting out. I do love you. My secret is that I’m good in here. I am not heart-dead. This is a secret that no one knows but me.”
“We begin to understand that to coparent is to one day look up and notice that you are on a roller coaster with another human being. You are in the same car, strapped down side by side and you can never, ever get off. There will never be another moment in your lives when your hearts don’t rise and fall together, when your minds don’t race and panic together, when your stomachs don’t churn in tandem, when you stop seeing huge hills emerge in the distance and simultaneously grab the side of the car and hold on tight. No one except for the one strapped down beside you will ever understand the particular thrills and terrors of your ride.”
“As we walk out into the sun, Craig says, ‘Is it going to be okay? He’s going to be okay, right?’ I look at him and understand that when your coaster partner gets scared you must quickly hide your own fear. You can’t panic at the same time. You must take turns. I grab Craig’s arm, hold tight, and say, ‘Yes. Absolutely. It’s all going to be okay. He is going to be amazing. This is just part of our ride.’”
“I tell them that I’m finally proud of who I am. I understand now that I’m not a mess but a deeply feeling person in a messy world. I explain that now, when someone asks me why I cry so often, I say, ‘For the same reason I laugh so often—because I’m paying attention.’ I tell them that we can choose to be perfect and admired or to be real and loved. We must decide. If we choose to be perfect and admired, we must send our representatives out to live our lives. If we choose to be real and loved, we must send out our true, tender selves.”
“I’d been angry and ashamed because my marriage was so far from perfect. But perfect just means: works exactly the way it is designed to work. If marriage is an institution designed to nurture the growth of two people—then, in our own broken way, our marriage is perfect.”
As someone who has tried nearly two hundred law of attraction methods and read over fifty-seven books on the subject, to say I was frustrated when my life was the same is the understatement of the year. That is, until I did a “self-audit” and realized that 99 percent of the positive change that was happening in my life was coming from only a few super simple techniques I’d almost stopped doing. Mollie was kind enough to let me write a couple of articles about how I got out of this slump and manifested my dream life to share with all of you amazing people.
Here’s how I discovered the final three of my top five law of attraction techniques and used them to change my life.. (You can read about the others right here.)
Technique 3: Act As If You’ve Already Done It
“Whether you think you can or think you can’t, either way you are right.” – Henry Ford
This was tough for me to overcome because it was a confidence issue with me. I knew the advice, keep your back straight, walk tall, don’t let people get the better of you but I just couldn’t bring myself to do it. Or so I thought. It can be clumsy or awkward at first but I promise it will make you smile from ear to ear once you try it. When I was feeling lost just a few years ago I gave it a shot. I thought to myself, “If I were a successful author, how would I behave?” So I changed. Instead of being slumped in my chair when writing, I got up, stretched myself out, took some deep breaths, and resumed writing, only this time tried to look confident. And you know what? It worked! I managed to brainstorm numerous ideas for my books and even got started on the one I recently published.
Take a moment and picture a successful person in your mind. What is their body language like? Are they smiling? What actions and activities are they doing? Now, ask the same questions again, only picture someone who is depressed or unsatisfied with their life. I bet you’ll start to see a difference.
That’s the trick! Having a fulfilling life really just boils down to how you act. Recent studies confirmed this by determining that “. . . the way you walk and move your body and posture affects your mood.” For instance, if you’re not happy with the amount of money you have in the bank nothing is stopping you from acting like you’re already at the goal you wish you were at. Walk with confidence, smile more, live better and the Universe will notice. Go ahead, act it out!
Technique 4: Love What You Do
“Don’t aim for success if you want it; just do what you love and believe in, and it will come naturally.” – David Frost
Most of us have experienced going with the crowd rather than paving our own path. Early in my journey I was taking tests online all day trying to figure out my personality, passions and strengths. It wasn’t until I pushed my laptop to the side and starting spending some quality time with myself that I realized what I truly love, which is writing. It can be tough to sit down and have a mental “talk” with yourself. It took me hours to figure out what my heart has been trying to tell me all along. But guess what? When I figured out what my soul wanted me to pursue, I got an instant energy rush which touched every inch of my being. I had found my passion. No other feeling can relate to how spectacular it felt. Since it was my true passion I love every second I spend doing it and my life has become so much better since I found it.
This right here is where success and happiness are intertwined. Have you ever noticed that people who have it all (Bill Gates, Warren Buffet, etc.) never stop working? They have enough money and success to last multiple lifetimes but many people like that work harder than when they were young. Here’s the secret: they love what they do!
I love writing, improving myself, and connecting with others so I make it my mission each day to do at least one of those three things. If you love taking photos, take them every day, share them with who you can, and enjoy the process. There has never been a better time to cash in on your passion. Or if you don’t want any financial success from it, do it because it makes your soul feel good and alive!
I spoke about this in my book Power Mindset Mastery, as follows:
“If you do not discover yourself, and know exactly what you want from life, you have no idea what you are living for.
“A step to self-discovery is identifying your needs. Most people are clueless of what they want. To identify your needs, you first need to take a step back and think thoroughly. Then, when you are in a relaxed state of mind, meditate and focus on your thoughts. Ask yourself questions like what makes you happy, what makes you sad and so on. Along with the question of what, also ask why it makes you feel certain emotions. Seek a deep and strong reason behind it, not a common or general answer.
“When you have identified what makes you happy and sad, you can focus on the things that make you happy and stay away from moments that make you sad.”
Technique 5: Accept Who You Are
“The worst loneliness is to not be comfortable with yourself.” – Mark Twain
This can be tough for many of us because often times we shove our true thoughts or feelings to the side for quite some time. I was in a nasty habit of doing that for most my life. I would keep my mouth shut when I had something to say. Or I would keep myself from saying how I really felt when I was given the chance to speak. At first I thought I was doing good by not upsetting anyone and that I was attracting good people in my life because of it. However, I was battling myself on the inside to stop wearing so many different masks. The people I was attracting into my life didn’t share my vision or passion which made it tough to be around them. Much like the other techniques, I decided one morning that I would start to speak my mind and be honest with myself. I started slow but eventually got to the point where I was speaking my mind and telling the truth every time I opened my mouth. It was an incredibly freeing feeling and one that still hits me to this day. The result? I began attracting wonderful people into my life who shared my passion for writing and helping. It is a completely different feeling when you are surrounded by people who genuinely know you and care for that part of you that you tried so hard to push away.
As we age, our ambitions tend to fade. Do you still love doing the activities you were doing as a child? If you so happen to write a book, what subject would you write on? Questions like these can help bring perspective to where you are at in your life and what you value.
You’ll always have people tell you what you are doing Is wrong, weird, or too different. Caring about what others think of you is a HUGE distraction. What does it keep you from? Yourself.
Deep inside you know yourself. We all do. Some of us just need an extra nudge to get it out. For me, I always tried to hide the fact that I love the self-help genre from my friends and family. I remember I was terrified to get caught listening to Tony Robbins on my computer as a kid so I would close the tab when my parents walked by. I was scared of what they would think. Unfortunately the only person that was affecting was myself because I was stopping myself from exploring what my soul was telling me to do.
When I became open about how much I appreciate things like the law of attraction or meditation I was met with questions and laughter from the people that were close to me. However, I also gained respect from them because we naturally respect those who are brave enough to let go and be true to themselves, it is freeing. Be honest with who you are. Identify the areas in your life that you feel you aren’t being true to yourself in and make a change.
That wraps up my explanation of the five law of attraction techniques that changed my life. It felt great writing these out. If they help even just one person then it will have been worth sharing.
As a final note, don’t overthink it. When it comes to living the life of your dreams or attracting success into your life, focus on finding yourself first. Practice self-love and gratitude and your journey will align more and more with where the universe wants you.