Understanding and Developing AWE

Jason Silva maintains that whatever we find that is awe-inspiring extends our “perceptual frameworks” , expands our comfort zones and builds compassion and creativity.  When we experience wonder and awe, our “mental maps” are challenged and our mind is expanded to accommodate “land beyond the maps” that we have in our head.  We encounter boundarylessness, mystery, and the majesty of creation.  Through his Shots of Awe video podcasts, he encourages us to move beyond the “banality” and disengagement of our lives, to open to emotional and aesthetic experiences and to awaken to awe. He suggests that, in the final analysis, we have a “responsibility to awe”.  Jason offers ways to understand and develop awe through his free video, Find Your Awe.

Developing awe through nature

Louie Schwartzberg, time-lapse photographer and filmmaker, presented a TEDx Talk that focused on Wonder, awe and the intelligence of natureLouie explains that he often makes the invisible visible through his slow motion photography.  He opens us up to a sense of awe in the light of the ineffable beauty, power and interconnectedness of nature.  He maintains that nature takes us beyond ourself and our limited, self-absorbed focus and develops gratitude, compassion and wellness.  He argues that our sense of awe and wonder is heightened when we develop an intimate relationship with nature.

Louie, through his awe-inspiring, time-lapse photography, brings us visual sources of wonder by capturing the beauty, intricacy, expansiveness and grandeur of nature.  His photography unearths the incredible cooperation and coordination between plants and trees and the mind-boggling cycle of life.   He captures in slowed-motion the pollination of plants by birds, bees and bats; the development and emergence of fruit (such as strawberries); and the incredible internet-like network of fungi beneath the earth (captured in Louie’s film, Fantastic Fungi).   The wonder and awe experienced by people viewing his photography is clearly illustrated on the faces of people seeing his time-lapse photography projected onto St. Peter’s Basilica in the Vatican.

Developing awe through sound and sight

Louie captures other sources of awe through his Wonder and Awe Podcast.  Some of these podcasts focus on auditory sources of wonder and awe, e.g., the wonderful compositions and singing of Lisbeth Scott; the soaring, healing sounds of violinist Lindsey Stirling; and the productions of Cosmo Sheldrake, musician and composer, who reinforces the “power of sound in nature”.

Rebecca Elson, dedicated poet and astronomer, left a legacy not only of scientific discoveries but also her poems and personal notes/musings captured in her book, A Responsibility to Awe.  One of her poems, Antidotes to Fear of Death, is shared publicly through readings by different people and captured visually by the accompanying deep space photography of Scott Denning.

Louie also interviewed Anna Bjurstam as part of his series of podcasts and explored energy science beyond the immediate realm of visibility.  Anna is a pioneer of wellness through Six Senses Spas of which she is Vice-President. These luxury resorts stimulate the senses through the incredible beauty of nature and experiences that are meaningful, empathetic and enhance well-being.  Anna mentioned her near-death experience which led her to understand “how beautiful, amazing and what a gift this life is”.

Reflection

Jon Kabat-Zinn encourages us to develop wonder and awe through our senses.  His book Coming to Our Senses, e.g., ways to fully enjoy our “tastescape”, “touchscape” or “soundscape”.   He suggests that mindfulness meditation creates the doorway to be consciously in the present moment in a non-judgmental and open way. 

Being curious about what we are experiencing in all its dimensions opens the way to develop wonder and awe in our lives.  As we grow in mindfulness, we become more aware, increasingly focused on the present, and more attuned to nature and the world around us.  Jason Silva maintains that we often forgo the present for the future and we need to reverse this tendency if we are to awaken to wonder and awe.

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By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group, and the resources to support the blog.

Guided Meditation to Develop the Awareness Muscle

Allyson Pimentel provided a guided meditation podcast through MARC UCLA titled, Begin Again – a process designed to develop concentration and build the “awareness muscle”.   This meditation builds increased awareness of the present moment because it requires us to pay attention as the meditation unfolds – in particular, noticing when our mind wanders away from our primary focus.  Allyson suggests that we need to be “curious about being curious” – that we approach the challenge of paying attention with openness, a sense of wonder, curiosity and exploration.

Allyson emphasises the point that our minds are designed to think, imagine, envision and dream.  It is natural for us to “wander off”, lose focus and entertain the “blur of the past” or the anticipation of the future.  She suggests that no matter what the level of our experience with meditation is, we can alternate between “wakefulness and sleepiness” – which can be interpreted both literally and metaphorically.  

Allyson reminds us that the meaning of the word “begin” is “to come into being”.  She suggests that we are so focused on “doing” that we lose sight of “being” – of appreciating and valuing our present moment experience.  Her guided meditation encourages wakefulness – being fully aware of the present moment and noticing when our attention wanders.   The process of continually returning to our focus – restoring our attention – builds our awareness muscle.  Developing this skill is particularly critical in the digital age which is becoming characterised by the “loss of attention, consciousness and awareness” through online marketing and the role of social media and social influencers.

One of the key things to be aware of during this meditation is the tendency to judge ourselves for our “failure to concentrate” or “stay in the moment”.  We can become critical of our performance, disappointed and angry with ourselves, and frustrated with our lack of progress.  Our current “performance culture” tends to cultivate this judgmental stance.  Allyson stresses the need for loving kindness towards ourselves to overcome these negative thoughts and assessments.

Guided meditation for developing the awareness muscle

Allyson’s guided meditation (which begins at 9 minutes, 20 seconds) has a number of stages that can be followed in sequence or changed to suit your situation:

  • Posture – after taking and releasing a few deep breaths, the aim is to adopt a posture that is conducive to wakefulness to the present moment.  This may entail closing your eyes (to avoid distraction) and adopting an upright posture (as Allyson suggests, as if a sturdy, straight, “big oak tree is behind your back”).  She maintains that this is a way to achieve an “embodied sense of wakefulness”, so that your body posture reflects what you are seeking to achieve in your meditation.  Noticing your posture throughout the meditation can enhance your wakefulness – and may require you to correct a slouch if that occurs.
  • Focus on sounds – one way to achieve an anchor focused on the present moment is to pay attention to sounds both internal and external to your room.  It is important to let the sounds come and go and not entertain them by trying to work out their source.  For some people, sounds themselves may be distracting and this step could be omitted.
  • Focus on breathing – here it is important to become conscious of your breathing – its strength, speed, evenness and regularity – without trying to control it.  As you drop into your breath, you can experience calmness, expansiveness and energy as you open to the life that is within you. 
  • Notice the “tone of your mind” – throughout the meditation you are encouraged to notice what is happening in your mind.  You might find yourself engaged in self-criticism for wandering off – a state that can be overcome by loving kindness and patience.  It also pays to remind yourself that having to “begin again” to re-focus, is progressively building your awareness muscle – which will enrich your life in all its spheres. No matter how many times you have to start over, you are building towards awareness and its inherent richness.

Reflection

This meditation can be challenging, especially in our early stages of adopting meditation practice or if we are feeling agitated about something that is happening to us or others who are close to us (or to others who we know are experiencing terror elsewhere).  The real benefits of this meditation can readily flow over into our daily life and help us to achieve calmness and equanimity in the face of life’s challenges.

 As we grow in mindfulness through meditation and beginning again when our minds wander, we can begin to discern patterns in our wandering – e.g., planning our day, preparing a shopping list, indulging resentment or stressing about possible, future challenges.  This increased self-awareness can help us to develop specific strategies to strengthen our capacity to concentrate and focus our energy.

Allyson suggests that we take to heart Carl Jung’s comment:

Who looks outside dreams; who looks inside awakes.

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By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group, and the resources to support the blog.

Bodily Awareness: Movement and Stillness

The UCLA meditation podcast at the end of April 2021 was conducted by Tom Heah who has particular expertise in movement meditation and offers a range of Mindfulness in Action courses.    Tom’s guided meditation on Awareness in Movement and Stillness offers a way to pay attention to bodily sensations with openness and curiosity while moving and keeping still.  He makes the point that our body is always in the present moment through our senses while our mind is often consumed with thinking about the past or the future, e.g., planning, analysing, categorising, criticising, or summarising.  Tom describes the mind as a “thinking machine” while he sees our body as a pathway to the present moment and mindfulness.  His podcast meditation has three core parts – seeing, moving, being still.

Paying attention to what we see

As Tom’s meditation was conducted online via Zoom, he encouraged participants from around the world to turn their videos on and look to see who else is present in the collaborative meditation.  He maintained that through our sight we can reinforce our sense of connection to others wherever they may be in the world.  He suggested that “separation” is really a “conception of the mind” – ignoring the reality of our connectedness to every living thing.  He encouraged participants to spend a short time as they were looking at others to check into their own bodily sensations.  Tom reinforced the fact that our bodies enable us to experience our connection to the earth as well as to others.

Paying attention to our bodies while we move

Tom encouraged participants to stand or sit to undertake a number of conscious movements involving the arms, neck, and shoulders.  He offered stretching exercises for the arms, neck and shoulder rolls as forms of movement.  His main focus was on the bodily sensations experienced while undertaking the movements – encouraging the identification of points of ease or tension.

On completing the movements, Tom suggested that participants choose an anchor to be able to refocus the mind if wandering occurs – e.g., room scanning, focus on sounds within and/or without the room, focusing on the breath or remaining with bodily sensations.  He indicated that like a lot of other people his mind has been racing with the advent of the pandemic, as everything in life is impacted – work location, availability of work, physical and mental health, relationships, shopping patterns, income flow and capacity for free movement within a State or outside a country.

Tom suggested that focus on our body and body sensations is a way to still the mind and recapture peace, ease, and tranquility.  Movement meditations such as Tai Chi provide an excellent means to build bodily focus and concentration as well as to realise physical and mental health benefits. 

Paying attention to our bodies while being still

Tom suggested that the stillness meditation can involve sitting, standing, or lying down – whatever is comfortable and facilitates your ability to get in touch with your bodily sensations.  One of the easiest ways to pay attention to bodily sensations is to focus on our feet – observing sensations of touch, tingling, heaviness, connectedness to the floor or ground or other sensation.  I find that joining my fingers together from each hand also provides me with easy access to bodily awareness – to a sense of energy flow, warmth, connection, tingling and stillness.

Mantra meditations involving generation of bodily energy through voice and vibration, can still the mind and body. Lulu & Mischka, exemplars of the art of mantra meditations, maintain that in times such as the pandemic, mantra meditations can enable us to achieve both stillness and joy despite the pervasive challenges in our lives.  Their stillness in motion mantra meditation epitomises becoming grounded and connected through observing whales and singing while sailing close to these majestic marine mammals.

Reflection

Our bodies are the immediate and accessible pathway to being in the present moment.  We can readily still our minds and grow in mindfulness through body scans, chanting, mantra meditations and movement meditations such as Tai Chi.  The benefits are enhanced through daily mindfulness practice whatever form it takes according to our preference and however much time we can devote to the practice.  The increasing benefits over time serve to provide positive reinforcement so that what may have once been a chore becomes a pleasant and rewarding experience.

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By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Valuing the Present Moment

Allyson Pimentel provides a meditation podcast on the topic, The Beauty of the Present Moment.   People from around the world participated in the live, online event which was conducted and recorded via Zoom.  During the podcast, Allyson stated that mindfulness involves “paying attention with intention” to the present moment in a way that involves openness, curiosity and acceptance of what is, whether pleasure or pain, happiness or sadness, understanding or confusion.  She suggested that as we develop the capacity to attend to each moment with heightened awareness, we can develop a deeper appreciation of beauty, compassion (towards ourselves and others) and a “love for the moment”.   If we are always consumed by thoughts of the past or the future, we will miss the richness and power of now.  As Alan Watts comments, “Life exists at this moment”.

Awareness of beauty

Allyson introduces a brief process to raise our awareness of the beauty that surrounds us in the present moment.  She asks that we pay attention to something we consider beautiful, however momentarily.  If we are inside a dwelling, we could look at a pleasing painting, observe the clear sky through our window, listen to the early morning songs of birds or touch something that is smooth or rough as we appreciate its texture. 

If we are outside, we could listen to the wind rustling in the trees, smell the aroma from freshly opening flowers, feel the softness of the grass beneath our feet or admire the shape and stature of the trees in the mist.  Beauty as they say is in the “eye [and other senses] of the beholder”.

Allyson reminds us that beauty is around us all the time and by tapping into the present moment, we can learn to be aware of beauty and to increase our capacity to cope with life challenges, whether they be illness, grief, loss, confusion, or the slow decline of a parent through Alzheimer’s Disease who is becoming disconnected from the present..

A present moment meditation using body scan

One way into appreciating the present moment in all its import is to undertake a body scan meditation.  Allyson provides a guided meditation in her podcast as a way to do this.  She begins by having us take a deep breath and exhale deeply to clear any bodily tensions and to bring us more fully into the present moment.

She then provides a progressive body scan beginning with your feet and moving through all parts of your body, noting any points of tension.  As we become grounded in bodily sensations, we become more attuned to our thoughts and feelings as they arise spontaneously.  Allyson encourages us to accept whatever is our human condition at this point in time and to show ourselves compassion.  From this base of self-compassion, we can extend empathy to others and offer them loving-kindness.  Attunement to, and acceptance of, our current reality strengthens our connection to the world and to others.

Allyson Pimentel holds up Tina Turner as a model of present moment awareness, acceptance of her condition and the capacity to take compassionate action towards others.  In her documentary, for example, Tina reveals that in a period of five years she experienced cancer, a stroke and kidney failure.  Despite having daily dialysis for four hours, she was not depressed but appreciative of the fact that she had more time to live.   Tina encapsulated her philosophy on life in her book, Happiness Becomes You: A Guide to Changing Your Life for Good.

In Allyson’s view, Tina epitomises what Rumi describes as The Guest House – “being human is a guest house” for pain, meanness, joy, happiness, sorrow, and every other manifestation of the human condition.  Rumi encourages us to appreciate whatever comes our way because each experience is a “guide”.

Reflection

The challenge of the present moment is also its power.  If we can truly be with what is and accept what we cannot change, we can develop an appreciation of being alive, strength and resilience to meet life’s challenges and a deep-seated sense of ease and equanimity.  As we grow in mindfulness though meditation and awareness of the present moment, we can tap into the power of now and the richness of a life fully lived.

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By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Change Your Perspective and Change Your Life

Foundational to Hugh Van Cuylenburg’ Resilience Project is a change in perspective and in his book on the topic he provides evidence of people who have turned their lives around through a change in their perspective.  He urges us strongly to focus on what we have, not what we lack.  He maintains that this change develops the positive emotions of appreciation and gratitude that replace the negative emotions of envy and resentment.  He points out too that it replaces depression about the past and/or anxiety about the future with the capacity to live the present moment more fully.

Underpinning the gratitude perspective is a change in our point of reference – from comparing ourselves to those who have more, to making the comparison with others who have considerably less.  His story of the Indian boy, Stanzin, highlights the impact of this different way of looking at things.   Stanzin was one of the most destitute children he met in India but the happiest person he had ever met – he appreciated everything in his life (no matter how old, broken, or impoverished). 

Hugh worked with elite sportspeople including NRL and ARL football players.  He mentions that at least five elite athletes changed their lives dramatically by implementing a daily gratitude journal – going from suicidal thoughts to appreciating the richness of their lives.

From loss and failure to learning and understanding

Hugh suggests that loss and failure can be seen in a very different light if we change our perspective.  If we view them as opportunities and lessons to be learned and realise that they are often the result of our own unmet expectations, we can move away from depression and anxiety to understanding and valuing the experience.  In each of life’s experiences, there is something to learn.  If we always experience “success” we can harbour false assumptions about what “made” our success, not realising our underlying deficiencies (often propped up by others).

Associated with this change in perspective is moving from self-absorption and self-congratulation to acknowledging the very rich contribution of the many people who have had a positive influence on our life (including our parents who provided our “gene pool”).  This latter thought came to me this morning when I was making an entry in my gratitude journal.  I was able to write, “I appreciate my genetic legacy from my father – athleticism, resilience and stamina, and from my mother – kindness, compassion, understanding and patience.”

It also means moving away from the perspective of “better than” to realistically appreciating our strengths and limitations – a change in perspective from “superior conceit” to a “healthy confidence”.  This change can result in improved behaviour together with happiness and contentment.

From “clients” to “friends”

Hugh mentions that at some stage in introducing students, elite sportspeople, and businesspeople to his GEM pathway, he started to view them as “friends”, instead of “clients” who paid for his services.  He viewed his role as helping people and building relationships, not engaging in a money-making venture.  This made the experience richer for himself and others he interacted with.  He gained many friends and was better able to help them as a result.  It also meant that sometimes he offered his services for free to people or organisations that had limited resources.

From “outcomes” to “process”

Both Louie Schwartzberg and Lindsey Stirling, award-winning creative producers of film and music, stress the importance of focusing on the process, not the final outcomes.  This involves enjoying the moment and fully experiencing making film or making music or engaging in any other creative endeavour.  In our organisational consulting work, my colleague and I have moved from a focus on outcomes to designing a process that enables people to “have the conversations that they need to have”.  This reduces the stress of process design because there are so many factors that influence the outcomes over which you have no control – what you can control is how well you design the intervention process.  This shift in perspective from outcomes to process provides the freedom to explore innovative and creative ways to work with people, music, or photography.

Reflection

As we grow in mindfulness, we can become more aware of the perspectives and expectations that create our self-sabotaging behaviours and limit our options.  Changing our perspectives can significantly change our lives for the better, increase our happiness and strengthen our resilience in the face of setbacks and failures. Perspective change can open the way for the exploration of creative options in all our endeavours – family, work, and sport.

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By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Mindfulness and Self-Sabotage through Social Media

Hugh Van Cuylenburg has developed the GEM pathway to happiness which entails three core elements – gratitude, empathy, and mindfulness.   In his book, The Resilience Project, he describes the origins of his approach, the impact of practising GEM and its effectiveness in helping people to move from depression about the past or anxiety about the future.  He has found that his approach has been effective for school children, elite sportspeople, and businesspeople in small and large organisations.  At the heart of his approach, is the tenet that happiness lies in “being” and appreciating what we have, not in “having” and resenting what we do not have.  Hugh gives concrete examples of where practising the simple process of a gratitude journal has enabled people to overcome suicidal thoughts and find happiness in their life, their relationships, their business accomplishments and/or their sporting endeavours.

Developing mindfulness practices

Hugh described how his school children in India looked forward to their daily 30-minute meditation each morning at school.  In Australia, he had his students take a mindful walk around an oval before school started and observe and record “five things they heard, saw and felt” on their walks each day.  He basically encouraged them to pay attention to their senses so that they could live their day more fully, with increased awareness.  Hugh highlighted the studies that demonstrate the positive impact of mindfulness practices (e.g., meditation, body scan, mindful breathing) on adolescent stress, depression, and anxiety.  These impacts have explained the global development of mindfulness in schools, including the MindUP Program developed by Goldie Hawn and her foundation.

I have written earlier about the benefits of mindfulness meditation for adults, including the development of wisdom, calmness, clarity, and self-awareness.  Mindfulness practices can also help to “mind  your brain”, an otherwise neglected resource.  The challenge is to find a way to practise mindfulness daily in whatever form suits us personally.  Regularity, repetition, and practice build capability, provide constant positive reinforcement, and develop “unconscious competence”.  Hugh demonstrated through his real-life stories how we become what we focus on – the simple act of a daily gratitude journal leads to gratitude-in-the moment; practising loving-kindness meditation develops kindness and compassionate action; and regular reflection-on-action enables the capacity for reflection-in-action.

Self-sabotage in the pursuit of mindfulness

Despite our best intentions in practising mindfulness, we can easily sabotage our own efforts.  Self-sabotage can take many forms, including obsession with the news, overuse of our mobile phones or addiction to social media.  We can grab for our phones when we are waiting for something or someone, instead of using the opportunity to develop awareness. 

Hugh warns about the negative impacts of social media and its harmful effects on our minds.  He explains how social media giants like Facebook, Google, and Twitter use “persuasive technologies” to distract us and capture our attention – because “eyes-on-a-page” readily translates to revenue dollars through advertising.  Your likes and dislikes are tracked continuously so that you can be fed advertisements for what you most likely desire and are willing to buy.  The benefits of any particular product or service are embellished – you do not buy a car, you buy “envy”, “status”, “luxury” or “visibility”.  

Hugh points out that social media and constant, easy access via mobile phones have become integral to the “attention economy” that feeds off our tendency for distractedness – distraction from ourselves, our pressures. and relationships.  Disruptive marketing through “pop-ups” and “behavioural retargeting” are designed to pull your attention away to what social media advertisers want you to pay attention to.  By engaging endlessly in consuming social media, we are self-sabotaging our mindfulness – our capacity to pay attention on purpose in the present moment with wonder and awe and an openness to what is real and meaningful in our life.

Hugh recommends several strategies to reclaim “what the attention economy has taken from you”:

  • Delete Facebook from your phones
  • Turn off notifications on your phones
  • Rearrange your home screen to display what you want to focus on and delete what you are unhealthily addicted to
  • Leave home without your phone (at least occasionally when it is not necessary to have it with you).

Our level of resistance to any or all of these recommendations reflects our level of capture by the psychological manipulation of the attention economy.

Reflection

As we grow in mindfulness, we can access a wide array of benefits that enable us to live more  happily and aware.  However, if we obsess over the news or social media and become captured by our mobile phones, we will sabotage our efforts to mind our brains, build emotional resilience and achieve tranquility and ease.

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By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

A Pathway to Resilience and Happiness

Hugh Van Cuylenburg has written a life-changing book which Missy Higgins describes as “hilarious, inspiring and heartbreakingly vulnerable”.   Hugh is a great storyteller and his stories, provided both verbally and in writing, have changed the lives of thousands of people, from school children to elite sportspeople.  His book, The Resilience Project: Finding Happiness through Gratitude, Empathy & Mindfulness, provides a very clear pathway to resilience and happiness.  It is admirably digestible and eminently practical – which partly explains its amazing influence on so many lives.

Hugh summarises his pathway in the mnemonic, GEM, and the three powerful words that these letters represent – Gratitude, Empathy and Mindfulness.  He developed his approach while in India working as a volunteer teacher in an incredibly poor village – where children often could not go to school, had no shoes, little food and no electricity or sanitation.  He could not work out why the children at the school were so unbelievably happy despite their destitute conditions.  He found the answer by observing the children and their practices closely and discovered that their resilience and happiness had its foundation in gratitude (appreciating what they do have), empathy (showing care and concern for others) and mindfulness (being mindful and developing this through meditation).

His message has been taken up not only by schools throughout Australia but also by elite sporting clubs such as the NRL team, Melbourne Storm and the AFL team, Collingwood.  He tells the story, for example, of a Collingwood player who wrote a three-letter word on his wrist to remind himself during a game of the things that he is grateful for so that he could push aside negative thoughts and anxiety that arise when engaged in a highly competitive match.   

Hugh’s pathway to happiness and resilience applies to each of us in our everyday life.  The three elements of his approach are not new – we have covered many aspects of these in this blog as the result of the work of many other people.  What Hugh presents in simple, digestible language and illustrative stories, is a very clear pathway integrating the three GEM elements that can be practised daily and that are mutually reinforcing – just like exercising, appropriate nutrition and yoga/ Tai Chi are mutually reinforcing, with each of these elements building on, and assisting us to achieve, the others.

The GEM pathway to happiness and resilience

Hugh refined his approach when he completed a Master of Education by focusing all his study and assignments on the mental health and wellness of adolescents.  He was also able to learn about the neuroscience that underpinned his approach (he provides references to the scientific papers in his “Notes” at the end of the book).

What was a catalyst for Hugh’s passionate pursuit of the issue of resilience was his own traumatic experience as a teenager trying to cope with his younger sister’s anorexia nervosa.  At the time, he did not understand what was happening to her and why she behaved the way she did, and did not show empathy for her plight.  He failed to realise that she was mentally ill, not just suffering a physical malady, malnutrition, that could be overcome just by eating more.  He became acutely aware as an adult of the “concentric circles of suffering” (for siblings, parents, friends, and teachers) that mental illness can create.  

I will discuss each of the elements of GEM below:

Gratitude – Hugh suggests that this means appreciating what we have rather than focusing on what we lack.  He tells the story of Stanzin, one of his students in India, who despite his impoverished circumstances was grateful for everything in his life – his gratitude was pervasive and continuous.  Stanzin often pointed out to Hugh things that he was grateful for – his friends, being able to go to school, having shoes to wear and even receiving a plain bowl of rice for lunch. He was incredibly grateful for his rusted, broken-down play equipment (such as a swing) – something that in our Western society would initiate a complaint.  Stanzin focused on what he had, not what he did not possess – avoiding negative emotions of discontent, resentment, or anger, and developing a positive mindset. 

Hugh recommends a daily gratitude journal as a way to build resilience and happiness.  This is a recommendation and practice of many people.  In the previous post, I spoke of the twice-daily practice of gratitude journalling of Lindsey Stirling, the hugely successful songwriter, violinist, and dancer.  Gwen Cherne, the first Commissioner for Veteran Family Advocacy, who agitates for veterans and their families battling mental stress, stated that she writes a gratitude journal every night (her story is featured in the Weekend Australian Magazine, March 6-7, 2021, pp.13-16).   Hugh, Lindsey, and Gwen have each experienced considerable trauma in their lives and each has shown the resilience to be able to “bounce back” and experience happiness in pursuing their life purpose in contributing to the welfare and joy of others.

Empathy – being able to feel for others by consciously thinking about what they might be experiencing intellectually and emotionally.  Hugh points to the neuroscience that reinforces the fact that practising empathy develops kindness and motivates compassionate actionSimon Sinek suggests that in a work situation an empathetic leader is “more concerned about the human being not their output”.  The young boy Stanzin, who made a lasting impression on Hugh, was continuously empathetic – going out of his way to help others in need, e.g., sitting with children who were alone during the lunch hour.  Hugh recalled that in contrast, he himself was not empathetic to his young sister as a teenager and was not able understand her suffering and feel with and for her.  A key component of empathy is deep listening – openness to other’s stories and their perspectives.

Mindfulness – being present in the moment while adopting an open, curious, accepting, and non-judgmental attitude.  Hugh learned through his experience in India that practising mindfulness through meditation was a way of “taking greater control of your mind and, therefore, of your life”.  The children in the village school where he taught began each day with a 30-minute meditation,  At first, he was sceptical about the practice but soon found that he could focus so much more on the present moment, and not become absorbed by anxiety about the future or depression about the past.  He found that Stanzin was a living example of the benefits of mindfulness meditation.  The young boy would be constantly mindful of what where the positive things in his village life.  Mindfulness develops both gratitude and empathy.  

Developing the GEM pathway to happiness and resilience

In his book, The Resilience Project, Hugh provides a section at the back where he offers some exercises that can help us to develop gratitude, empathy, and mindfulness – some of which he has used in schools throughout Australia.  The Coles Group have implemented a range of practices drawn from The Resilience Project. 

Simon Sinek suggests that a simple way to practise empathy in everyday life is to let the person into traffic ahead of you if they are stuck in a side street or are attempting to cut in front of you.  He argues that you never know why they are trying to enter the traffic or are in a hurry to get somewhere.  They could, for example, be dealing with an emergency – a sick parent/child, an accident at home, someone dying in hospital, or anxiety about a child stranded at night at a lonely, dark railway station. 

Reflection

Taken together the elements of the GEM pathway can lead to happiness and resilience.  The stories Hugh tells, and the research he draws on, reinforce the benefits of his approach.  The widespread adoption of the principles of The Resilience Project attests to its effectiveness. 

Hugh also stresses the importance of connection and has exercises that can help us renew our connections given that they have been eroded through social media and the distancing created by the pandemic.  He stresses that practising GEM is even more urgent in these challenging times.  He maintains too that we must go beyond connection itself and take wise and compassionate action to redress the suffering and pain of others, e.g., asking “R U OK?”

As we grow in mindfulness through meditation and practising gratitude and empathy, we can develop self-awareness, self-regulation and compassionate action and gain increasing insight into our life purpose. As Hugh observes, every challenge is an opportunity to realise our potential and our capacity to contribute positively to the lives of others.

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Image by billy cedeno from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Exploring Healing and Creativity through Music and Nature Imagery

Louie Schwartzberg, time-lapse photographer and filmmaker, in a recent Wonder and Awe podcast, interviewed Lindsey Stirling, internationally famous songwriter, violinist and dancer.  They explored the role of music and nature imagery in self-healing and in stimulating energy and creativity.  Louie and Lindsey have collaborated on a number of projects, including The Big Sur – shown during the podcast interview and featured in Louie’s Moving Art video on Netflix. They identified one key aspect that their individual artistry has in common – Lindsey’s classical music and videos and Louie’s nature photography and videos – both have no words.  They pointed out that in a world of information overload they offer inspiration, a personal emotional journey, self-awareness, and self-healing.   Lyrics, in contrast, can take us down the track of the thoughts and emotions portrayed by the creator.

Healing from grief through music

Lindsey spoke of her grief with the loss of her father and her best friend in the one year, and how she turned to music as a form of self-therapy to deal with her sense of loss and associated grief.  Her album, Brave Enough, enabled her to pour out her grief and to be “brave enough” to feel the intensity of her difficult emotions.  She said that every song on the album was inspired by her feelings of grief and loss.  In her reflection on the loss through Lymphoma, of her keyboard player and best friend, Jason Gaviati, she indicated that the true path to success is being able to “rise from failure”, time and time again.  She stated that her album and related Brave enough tour were about “the courage to feel, to feel everything”.

She wrote the instrumental song Guardian which highlights the way her own grief became transformed into connection.  Working with Mako, she was able to hear the words that expressed her grief in a song called, Lose You Now.  She wanted this music to be light and conducive to reminiscing (e.g., the Monarch butterfly represented her friend Jason) while building hope for the future, despite the sadness of the past.   Louie commended her for her inner strength and ability to manage the challenges of “the journey of life” with all its waves and vicissitudes.

Bouncing back from setbacks and failure

Lindsey Stirling was buzzed off by Piers Morgan during the quarter-finals of America’s Got Talent and was rejected by the judges who variously said she was “not good enough”, “would not fill a concert hall in Las Vegas” and was “not a world-class violinist”.  All of which made her work harder at both her music and her dancing.  Lindsey’s accomplishments since then are mind-boggling.  By 2017, she had 600 Million views of her music/dance videos on her YouTube Channel and, at time of writing, this number has grown to 3 Billion views of her 100 videos.  She made history with her 5 top-selling albums and filled concert halls everywhere (her “Brave Enough tour” involved 83 concerts in 20 countries).  Also, Lindsey and her dancing partner were second on Season 25 (2017) of Dancing With The  Stars (DWTS). As she has proven in her own life, “bouncing back” from setbacks is an essential element in her success.

Parents as models and inspiration

When asked by Louie how she had developed her passion for music, dance and storytelling in song, Lindsey maintained that her earliest influences were her parents who exposed her to the arts, especially classical music.  Her mother was creative in her sewing endeavours, a skill that Lindsey also shared, while her father’s creativity was expressed through writing stories that he often read to her.  Lindsey identified her storytelling as her “greatest gift”.

Gratitude in the midst of loss and pain

Lindsey tells the story of how painful it was to be at the bedside as she and her sister watched her father die of cancer.  In those moments of extreme sadness, they found the inspiration and energy to tell each other stories of their childhood memories of being with their father.  Amidst the tears and pain, she felt an intense sense of gratitude for having had such a life together and a rich store of  wonderful memories.  

This experience was replicated when she took on the challenging task of dancing and playing the violin while hanging from her hair to create the video for the song, Crystallize.  The excruciatingly painful training over three months for this achievement has been  recorded in her Hair Hanging Vlog.  Despite the pain, Lindsey was able to feel gratitude for the feelings of beauty and power that the final performance engendered in her.  Her basic message is that we are all capable of what at first seems impossible because we have achieved hard things before.    She reiterated that “courage and faith can be found through the fear”  and that “gratitude can be discovered by our losses”.

Developing resilience through gratitude

Louie observed that research has demonstrated that gratitude develops resilience.  He maintained that if your mind is filled with thoughts of gratitude, there is no room for negative thoughts.  Both Lindsey and Louie agreed that if you focus on what you have, rather than what you do not have, you are healing yourself, building your energy and opening yourself to creativity.  As Louie stated, “If every experience is a gift, then your only attitude is gratitude”.   As Jon Kabat-Zinn points out, “we become what we focus on”.   Lindsey illustrates this idea through her practice of writing in a gratitude journal each morning and night.  She maintained that this practice that started as a chore is now something she looks forward to and enables her to frequently be grateful in the moment.

Lindsey noted that while being able to play the violin, write songs and dance are gifts in themselves, her special gift that she realizes when performing is an “intense connection” with people in her audience as she looks into their eyes while performing.  For her, this is a special place where she sees the beauty in everyone and is consumed with love.

Lindsey has established the Upside Fund to provide financial assistance to people experiencing financial difficulties as a result of the pandemic.  She started this fund, which accepts donations, after her father died in hospital and she began each Christmas to pay the hospital medical bills of 10 people.  The name of the fund is based on the idea that we can each “lift where stand” – we are each in a unique position to contribute to the welfare of others based on our life circumstances, location, and the gifts that we are grateful for.  Lindsey particularly works through her fan base to build the fund and support people in need.

Mindfulness, music, nature, and dance

I have previously explored the relationship between mindfulness and playing a musical instrument.  Lindsey stated that when she plays the violin for herself (not for her work) she finds it meditative.  She is completely in the moment when she dances and particularly when she is doing so in nature.

Louie as an “action man” is not a practitioner of formal meditation – he experiences his mindfulness through immersion in nature which he contends increases his capacity for “courage, creativity, kindness and compassion”.

Both Louie and Lindsey suggest that to be more mindful and focused on the moment that we should not be obsessed with the end goal but experience the process fully, whether it is playing an instrument, learning a dance, taking time-lapse photography, or developing a video.  Louie stated that after 40 years of time-lapse photography, he has only a total of 16 hours of high-quality film – he indicated that a day’s work would typically produce 2 seconds of useful film.  To him the process of observing and photographing the beauty of nature is what brings him joy, healing, and happiness.  He can walk in nature when not filming and notice the quality of light and how it reflects on plants and flowers.  He can walk mindfully in nature, engaging all his senses.

Louie articulated his belief that nature cultivates gratitude and mindfulness when he presented a Ted Talk on the theme, Nature, Beauty, and Gratitude, which featured his movie titled Gratitude that incorporated his time-lapse photography and his fundamental belief about the need to be grateful for everything in life.

Reflection

Nature stimulates reflection, healing, energy, gratitude, and creativity.  Music and dance, in their many forms, can have similar outcomes.  We have a choice in terms of how we spend our time and what we consume mentally and emotionally.  We can grow in mindfulness and enjoy all its benefits through exposure to nature, music and dance or we can become overwhelmed by information and the news and the negativity that they often engender.

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Image by sun liming from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Self-Healing through Energy Techniques

Tami Simon of Sounds True provides a podcast of her interview with Amy Scher, energy therapist and author of How to Heal Yourself from Depression When No one Else Can.   The interview is part of the podcast series titled, Insights at the Edge.

In the conversation with Amy, Tami explores the origins of her interest in “energy psychology”, experiences a number of energy techniques, and discuses the implications and efficacy of the energy processes.

Amy’s interest in energy psychology

Amy was motivated to explore the whole field of energy psychology when she found that nothing worked in terms of being able to treat her own severe illness, including chronic Lyme disease.  She experienced all kinds of debilitating and energy-draining symptoms, including difficulty with walking, being bedridden and suffering from headaches, nausea, and other severe symptoms.  Amy even tried the risky procedure of an “experimental stem cell transplant”, which required her to travel to India.   While this latter treatment worked for a while, her symptoms started to reappear, albeit with less severity.   This symptomatic recurrence and the fear that her condition would worsen again provided the motivation to explore self-healing as an alternative to doctor-controlled treatments.

The mind-body-energy-emotion connection

Energy psychology recognises that throughs, emotions, and beliefs impact the physical systems of the body, e.g., the digestive system and nervous system.  Our emotions and thoughts can create ill-health and physical dysfunction.   So, the associated process of “energy therapy” works with the body’s own self-healing processes by stimulating the internal energy system of the body – an approach that is consistent with that of other healing modalities such as  acupuncture, Reiki, acupressure, and Japanese Seitai Massage.  While the latter treatment modality focuses on the musculoskeletal system to remove physical blockages to energy flow, energy psychology involves “working with the emotional landscape” and its connection to the energy system of the body, thus helping to “heal body, mind and spirit”.

Energy techniques

Fundamental to a wide range of energy techniques provided by Amy in her book is a recognition that our thoughts, emotions and beliefs impact our body’s welfare, e.g., we might say, “I’m feeling really uptight just thinking about what might happen”.  Negative self-stories about self-worth, how others view us and what we are capable of, all add to the stress experienced by the body and manifest in different ways depending on the emotions involved.  The challenge is accepting that we play a significant part, consciously or unconsciously, in our physical health.   This is a difficult concept to swallow and even Amy talks about the strength of her own resistance to this idea of personal contribution to her own ill-health.  The techniques she discusses primarily involve listening to your own body.

Listening to your own body

Amy indicated that the real breakthrough for her occurred when she started to be still and quiet and to listen to her own body and what it was telling her.  She maintains that physical symptoms are the “body’s communication system” and that emotions convey a message.  We just need to listen with openness and curiosity to begin the process of self-healing.  In her book mentioned above, she identifies the “most common subconscious blocks” to energy flow in the body, exploring the body’s messages, symptom by symptom.

Practising energy techniques

One of Amy’s own foundational energy blocks was the belief that “If I express my true self, I’ll be unlovable” – a damaging belief that had its genesis in her Jewish origins and the generational trauma passed down through her grandfather and father who lived through the Holocaust.  Both Amy and her father experienced deep depression – hence, the motivation for her recent book.

Amy provided a sample of energy techniques during the podcast and enabled podcast listeners to experience three techniques:

  • The Sweep – a particular narrative that is spoken or read to “sweep” unconscious, harmful beliefs from the mind.  Amy maintains that this process can lead to a shift, however small, in perspective or belief. 
  • Tapping – this is an increasingly recognised healing technique that is part of the repertoire of energy therapists and is described by Amy as one of her “micro-movements” – a recognition that a shift happens in small steps, especially for someone experiencing depression.  Amy provides a specific tapping technique that involves focusing on the emotion that you are experiencing in the present moment while tapping on your chest.  She suggests that you can strengthen the freeing effect of tapping by saying over and over, “let go, let go, let go”. 
  • Accepting yourself – Amy suggests that an approach you can use when you are tending to “beat up on yourself” is to challenge the thought that generated the emotion by saying something like, “Was I really that bad or unforgivable?”  She maintains that a shift can happen if you focus instead on “the next less shitty thing that you can think about yourself”.  Again, this practice constitutes a micro-movement.

Amy explained that her book provides a wide range of energy techniques that readers can practice to help them achieve their own energy shifts and self-healing.

Reflection

Research confirms the negative impact of stress and trauma on our immune system and the tendency of the body to experience various forms of inflammation.  The current challenging environment is contributing to “emotional inflammation” as well.  Amy highlights the impact of these stressors as causing “energy suppression”.  Her energy techniques are designed to release the trapped energy and enable the body to heal itself.  The process of self-healing generates a sense of agency for the person engaged in the relevant energy practices.  Some people have found that the vibrations involved in singing too can be a form of self-healing along with the positive emotions expressed in sung mantra meditations.

As we grow in mindfulness through energy techniques, meditation, and other mindfulness practices we can develop openness and curiosity, deepen self-awareness, and learn to heal our self.  Movement towards healing is possible if we sustain our practices.

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Image by Antonio López from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Alzheimer’s Disease and Disconnection from the Present Location

One of the symptoms of Alzheimer’s Disease that is not often spoken about is “disorientation” – an “altered mental state” where the sufferer loses track of their identity and location and/or the time and date.   Disorientation can have multiple causes but with Alzheimer’s sufferers it can be part of the confusion arising from “abnormalities in the brain structure or functioning”. 

Disorientation in layman’s language is about making associations amongst events, time and location that do not exist in reality, but only in the brain of the Alzheimer’s sufferer.  It is as if neural pathways that usually connect data, information and emotions become cross-wired or mixed up so that unassociated events become wrongly associated.  The Alzheimer’s sufferer, for example, may hear something mentioned in conversation (e.g., a past event, location, or time) and relate that to the present moment as if it was real now.  

Being exposed to this disorientation by an Alzheimer’s sufferer makes you appreciate the wonder of the brain when it is functioning properly – the ability to make order and sense of millions of stimuli and associations in the passage of everyday life.  We take so much of this for granted and exposure to Alzheimer’s disorientation reminds you that you really do need to “mind your brain”.

Impact of disorientation on the Alzheimer’s sufferer

There really is not enough space to traverse the full extent of the impact of disorientation on the Alzheimer’s sufferer.  Suffice it to say that the disorientation can be very disturbing for the individual involved.  They may be firmly convinced about what they are thinking and experiencing as reality and become upset when others contradict them.  They may start to lose confidence in their ability to understand what is going on.  This can lead to increasing anger, frustration, and hostility.  Poet, Mark Doty, in his poem, This Your Home Now,  reminds us how unsettling the “loss of the familiar” can be even when the loss relates to something as simple as the routine of visiting a familiar barbershop.  There can be a real sense of grief associated with disorientation.

People like Professor Deborah Reed-Danahay have made a lifetime study of what identity and “home” mean to an individual and their capacity to become grounded and at peace.  Her ethnographic study of the concept of “home” for Alzheimer’s sufferers reinforces the influence of context and continuity to enable a person to transfer the concept of “home” from their normal place of living to that of a nursing home.  She discusses an individual in a nursing home who is constantly asking for her car to go “home”.  The Alzheimer’s sufferer may confuse previous homes with their existing location and may constantly ask for someone to give them “a lift home” – sometimes, resulting in a well-meaning visitor to a nursing home inappropriately offering them a lift.

Confusion about time and place can be compounded by recent events and newspaper reports.  Stories can be mixed up in terms of time and place and people affected, e.g., stories about beach accidents can be wrongly associated with close relatives.   Even the presence of a dementia clock can be a source of confusion – an easy-to-read clock designed to overcome confusion about time and date can be misinterpreted as a medication schedule (possibly precipitating unintentional overdose of medications).

Impact on the carer

When a person is caring for an Alzheimer’s sufferer, they can experience the sufferer’s disorientation as deeply disturbing and a constant source of disruption and agitation.  The Alzheimer’s sufferer may constantly ring them with misinformation about their location or what is happening around them.  They may imagine that they are someplace else other than the aged-care facility, and seek a lift to return “home”.  They could ring up frantically seeking assistance with lost young children (a situation that is a total figment of their imagination).  However, negative emotions are contagious, no matter how much you tell yourself that the situation described by the Alzheimer’s sufferer does not exist.

What also makes it very difficult for the carer is the constant change in the condition of the Alzheimer’s sufferer.  They may be incredibly lucid at one moment and in touch with current events and, in the next moment or day, be totally confused about events, location and timing.  They may have a very clear recollection about some past event or location and yet be unable to remember what they said a few moments previously.  The impact of this constant change and confusion can itself be disorientating for the carer.

The carer needs to develop endless patience and tolerance while maintaining self-care practices so that they are able to continue to provide effective support and help to the Alzheimer’s sufferer.

Reflection

The experience of the disorientation of an Alzheimer’s sufferer really makes us appreciate what our brain actually does for us on a moment-by-moment basis as we take in millions of stimuli and sensations.  It makes us appreciate our brain and motivates us to want to properly care for it through mindfulness practice and avoiding obsession with the news and social media.  It also reinforces the need for a carer to consciously strive for effective self-care.

As we grow in mindfulness, we can progressively become more self-aware and be really grateful for the functioning of our brains whether at work or home or when participating in sports.  Mindfulness becomes a way of being really grounded in the present moment, of finding a refuge that provides calm and tranquility amongst the turbulence of daily life.

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Image by Muhamad Suhkry Abbas from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.