self-compassion – Grow Mindfulness

Managing Adult ADHD

Recently BrainWorx launched a virtual interview series that they called the ADHD Toolbox Live with more than 20 speakers involving both live and prerecorded interviews. Some of these highly informative interviews are available on the BrainWorx blog. The Mayo Clinic explains that Attention-Deficit/Hyperactivity Disorder (ADHD) is a chronic condition in some children and adults that cannot be cured but can be managed through behavioural interventions and medication.

Mel Robbins in her podcast, Six Surprising Signs of Adult ADHD, draws on her extensive research and interviews with leading ADHD experts to explain that ADHD is “a chronic neurobiological disorder” that has an impact on the brain both structurally and chemically and can affect how the brain communicates amongst its various parts.

Duane Gordon, President of the Attention Deficit Disorder Association (ADDA), explained in his BrainWorx Toolbox presentation that ADHD results in “differences in brain development” that can negatively impact capacity to pay attention, to exercise self-control and to remain inactive (“being hyperactive” – a description often given to “naughty children” at school).

Misconceptions about ADHD

Duane was at pains to explain that there are many misconceptions/myths surrounding ADHD. These misconceptions include:

The belief that ADHD is only a children’s disorder – increasingly adults are diagnosed with it when an adult (however, research shows that ADHD is formed before 12 years of age)
The assumption that people with ADHD “lack intelligence” (the opposite is often true)
The exhortation that people with ADHD should just “try harder” (which Duane explains is the most damaging of all misconceptions because it attacks a person’s self-esteem as they are already doing everything in their power to “keep afloat” with everyday demands).
The perception that ADHD is a “little inconvenient” (Duane explains , however, that ADHD can deeply affect every facet of your life – such as financial health, career and relationships). Duane, who himself has ADHD, comments that it “digs into every aspect of your life”.

Symptoms of Adult ADHD

In her podcast of the six surprising signs of adult ADHD, Mel Robbins identifies the following key characteristics:

Hyperfocus – ability to focus intensively in particular settings (e.g. when working on a creative project or writing) despite an inability to focus in other settings (e.g. with children, hyper-focus on computer games but inability to pay attention in class at school)
Difficulty controlling emotions – can be impulsive, easily frustrated and reactive
A tendency to shop impulsively and over-spend – Mel cites Dr. Amen who explains that the compulsive shopping or drug and alcohol abuse can be an attempt to “stimulate the brain with a dopamine rush” (a chemical that has a role in learning, attention & mood)
Time management problems reflected in lateness, being the last person to arrive
Capacity to function at a high level – workaholism (including “all-nighters”) and entrepreneurial success
Highly self-critical – constantly “beating up” on oneself for “disappointing everyone”.

Mel, however, drawing on the work of Dr. Ellen Littman and others who co-authored the book, Understanding Girls with ADHD, points out that the ADHD symptoms of girls are often different to those of boys. She explains that this contributes to the fact that adult women are often diagnosed with ADHD later than men. Mel herself was diagnosed with ADHD at the age of 47 (by accident when her son was formally diagnosed with the same condition). She explains that the major difference between women (girls) and men (boys) with ADHD is that the symptoms are typically internal rather than external.

Boys, for example (like her son), express their symptoms physically such as impulsive physical behaviour, fidgeting, inability to keep still, inability to pay attention and concentrate, easily distracted, continuous leg movement and a tendency to interrupt proceedings (such as classes). Girls/women (like herself) tend to daydream and are disorganised and forgetful, and are hard on themselves, seeing their ADHD as a “character flaw”.

Mel notes, again drawing on the work of Dr. Littman and colleagues, that the outcomes for girls tend to be worse than those for boys – resulting in low-self-esteem, self-loathing, eating disorders, and suicidal ideation. In common with boys, girls can experience “overwhelm” but Ellen Littman contends that outcomes for girls (and women) can be “horrendous”.

Managing Adult ADHD

Duane argues that a starting point is to “embrace” your ADHD. By this, he means to “look for aspects that make you special” such as storytelling, leadership capability, capacity for public speaking and creativity. He points out that some of the world’s leading entrepreneurs have been diagnosed with ADHD as adults. He explains that when people are first diagnosed as adults they tend to experience shock, feel shame, resist the diagnosis and tend to become absorbed in regret. He notes, however, that many of the forward-looking organisations are seeking out people who are neuro-divergent because they “think outside the box”.

Duane was diagnosed with ADHD as an adult in similar circumstances to those of Mel – his own diagnosis was accidental when his daughter was diagnosed with ADHD. He explained that when he was first diagnosed with ADHD he did not have a phone number on his business card because he could not talk to people – now as President of ADDA he talks to people all over the world about the condition and its personal and social impacts.

Duane strongly advocates for self-compassion, which involves not only self-acceptance but also self-forgiveness. He explains that there is often a stigma attached to ADHD because “neuro-typical” people tend to attach negative meanings to the ADHD condition, they are blind to the unique talents of those people who are “neuro-divergent”. Kevin Bailey, a Certified ADHD Coach, argues in his ADHD Toolbox interview, that we should acknowledge that “we’re all perfectly imperfect” and suggests that adults with ADHD could employ his strategy of acting “as fast as I can, as slow as I need”. His interview with the Wired for Winning video podcast relates his experience of “otherness” as a neuro-diverse, black person with ADHD and Autism.

Duane counsels us that everyone’s ADHD is different – he comments that his daughter’s ADHD “is different to mine”. Accordingly, it is not possible to offer a precise solution for an individual adult for managing their condition, there is, in his words, a “group of solutions” that others have found helpful and can be used as personal experiments to see what works for you.

Duane strongly recommends the social support offered by a community of people with adult ADHD such as that offered by ADDA, the largest such organisation in the world. Not only does ADDA provide resources but it also facilitates exchange between members so that people can share their stories, the manifestations of ADHD in their lives and the solutions that have worked for them. This is similar to the healing power of storytelling embraced by the Creative Meetups hosted by the Health Story Collaborative (HSC). Duane suggests that organisations such as ADDA help adults to “take your ADHD and discover it for yourself” – facilitating the process of learning, experimentation, making adjustments and continuously applying new learning.

ADDA provides a free monograph which offers what it calls, 5 Pillars to Manage Your ADHD:

Learn self-acceptance
Take control of your life
Get enough sleep
Avoid over-committing
Engage a support system

Duane’s interview for the ADHD Toolkit, Why Entrepreneurship is a Great Match for ADHD, can be found here.

The metabolic approach to managing adult ADHD

Mel in another podcast interview with Dr. Chris Palmer, Harvard psychologist and author of Brain Energy, explored the metabolic approach to managing adult ADHD. In the podcast, The Truth About ADHD in Adults, she delved into metabolic health issues as the root cause of mental health disorders. This led her to a discussion with Chris about key elements impacting metabolic health such as nutrition, sleep , exercise and other lifestyle elements – all of which can negatively impact brain functioning when they are lacking or inadequate.

Chris argues that an elimination diet over two weeks could help to identify what foods you are sensitive to, e.g. dairy and gluten (which could lead to brain inflammation). He contends that metabolic health (and associated brain functioning) can be improved by increasing protein intake, lowering carbohydrates, eliminating alcohol and smoking (vaping) and undertaking daily exercise (even Cardio 2 level exercise – e.g., light jog, hiking, swimming).

Chris maintains that children with ADHD internalise the messages they receive at school and elsewhere, e.g., “you are a “problem child”, and this negatively impacts their self-esteem, both in childhood and adulthood. From his research, he contends that 50% of people with ADHD have “more than one diagnostic label”, e.g., Autism, Bipolar Disorder, and 10% will develop Schizophrenia.

Reflection

Gaining knowledge about ADHD helps us to understand better the challenges faced by adults with this condition. It can help us to develop greater tolerance of their hyperactivity, messiness, disorganisation, inability to concentrate, poor time management and incapacity to “remain on task”.

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Image by Chen 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.

Surrendering to the Process of Shedding Old Beliefs

There are times when we have to shed something of ourself that we hold dear – our beliefs, our self-stories, or an aspect of our identity. Sharon Salzberg, in her new book Real Life, describes this shedding process as “the movement from constraint, narrowness and limitation to openness, connection, and freedom”. Shedding was the topic introduced by Jennifer Harris, the facilitator of our recent Creative Meetup.

Jennifer introduced the theme of shedding by sharing Harryette Mullen’s poem, Shedding Skin. Harryette likens the process of shedding to stripping off “old scarred skin” and “sloughing off deadscales”. In her view, it involves being open to vulnerability by “shedding toughness, peeling layers down”. Jennifer also introduced the words of a song by Florence and the Machine in which she sings, “And in the Spring I shed my skin”. These words from Rabbit heart (Raise Me Up) are interpreted to mean “shed timidity and become courageous”.

Shedding old beliefs

Neale Donald Walsch, in an interview with Kute Blackson for the Soul Talk Podcast, spoke at length about the challenge of giving up old beliefs. He had been told by his father not to talk to black people because “they were trash”. He sustained this belief for some time because he thought it would be disrespectful to challenge the authority of his parent. However, his own life experience as a radio host caused considerable cognitive dissonance for him to the point where he had to shed his old belief about black people. Neale found that when interviewing for his radio show the audience was predominantly black and he found that they were, in fact, “brilliant and incredible…nice human beings” and ended up having lunch with them and seeking a close friendship with one black person in particular. He had to shed his old, wrong beliefs about black people to overcome his cognitive dissonance and sustain his relationships with members of his audience.

Neale also had to shed his beliefs about women (again taught by his father) – “women should take care of the house and kids and not being paid equally, not being as bright as men”. This belief undermined his relationships with women and resulted in multiple failed marriages. His beliefs about women were constraining, limiting and narrow. It took regular relationship crises for him to challenge his beliefs and to learn to behave differently in his relationships with women. So, disconfirming evidence and/or life crises can lead to shedding wrong or outdated beliefs.

However, some people continue to maintain firmly held beliefs despite disconfirming or conflicting evidence and will defend them with overt or covert aggression. I learnt this at my own expense when I was a young manager in the 1980’s. I participated in a national conference for State Managers of Training held by the Australian Taxation Office in Canberra. At one stage in the process, an Assistant Commissioner of Taxation (2IC) joined us to provide moral support for the Central Office Training Team (who were “under fire” from the State representatives for trying to centralise all training). During the Assistant Commissioner’s presentation, I politely challenged his statement that “The Taxation Office is at the forefront of technology in Australia.” I explained that at a State level the opposite was true – in fact we were years behind the private sector at the time. I was publicly abused for my challenge to his firmly held belief (which, while no longer true, was true in the 1960s and early 1970s). His abuse was so memorable that I was stopped in the street 10 years later by a participant from another State who recalled the “abuse”.

I also learnt again painfully that people in authority can protect their beliefs by covert aggression as well as overt aggression When I was an academic, I was introducing action learning into my university and using it as a basis for my PhD research. My Dean opposed my endeavours by trying to prevent my appointment as a tenured academic as well as my overseas travel for a World Congress on action learning in Colombia (I was a member of the international organising committee). He eventually prevented my promotion to a Senior Lecturer – in the feedback afterwards, telling me that “you had the best application [because of my experience and rating as a teacher], but you are using a non-mainstream approach in your PhD research”. Action learning promotes the view that we are all “personal scientists” building expertise through life experiences and reflection on our experiences – a position that conflicted with my Dean’s belief in the expert role of academics and the role of Universities as being the “repositories of all learning”. In consequence, he used covert aggression to try to prevent my academic advancement.

Shedding self-stories

Negative self-stories can develop through the influence of our parents, teachers, peers or colleagues. These self-stories can shape our beliefs about ourself and our worth and influence our behaviours in the face of difficulties and life’s challenges. Negative self-stories can arise through traumatic experiences and are often at a sub-conscious level. Self-beliefs such as “I’m not good enough” can arise from behavioural messages of parents (e.g. through neglect, constant criticism, or extended absences). The “need to please disease” as a hidden motivator can also arise from a belief that “I’m not lovable” and “I have to be nice to be liked and not rejected”.

It is difficult to overcome adverse childhood experiences that are often behind negative self-beliefs. Tara Brach suggests that mindfulness practices (such as mantra meditation, writing and reflective conversations) can help us to loosen false beliefs about ourselves. She offers a process for investigating and challenging false beliefs about ourself. She argues that as we grow in mindfulness we can develop the self-awareness necessary to enable us to identify our habituated behaviour and to name and challenge our false beliefs. In the process, we can loosen the hold of our false self-beliefs, restore our energy and engage more positively and creatively in everyday life.

Surrendering to the process of shedding

Participants in our recent Creative Meetup discussed the difficulty of letting go of old beliefs. They suggested that the process takes time, patience and self-compassion. They discussed the movement from the pain of shedding to the realisation of potential. They suggested that the process of taking on new beliefs is uncomfortable, moving from the known to the unknown.

The rewards of surrendering to the process of shedding beliefs were valued and highlighted. They talked about “a new way of seeing”, removal of blinkers, experiencing release and empowerment, and accessing a “deeper self” and a “a new way of being”. The challenge of surrender is real, but the rewards are great.

Tara Brach, with Jack Kornfield and colleagues, offers an online course, Power of Awareness, that is designed to help us “break free from negative thoughts” to realise balance, peace and joy. They offer a mindful approach to achieving a quiet mind by bringing awareness and self-compassion to our “inner dialogue”. I have undertaken this course and found it highly beneficial.

Reflection

Lulu & Mischka in their mantra meditation, Metamorphosis, capture the essence of surrendering to the process of shedding. They encourage us to “keep letting go”, “trust in the process”, relax into the present and “stop resisting”. If we can do this through mindfulness practices such as reflection and mantra meditations we can achieve healing and a metamorphosis that will enable us to spread our wings and fly higher. This exhortation resonates with Sharon Salzberg’s encouragement to move from constraint to freedom, from narrowness to connection. from limitation to openness. I have expressed these insights in the following poem:

Surrender to Shedding

There comes a time in our life when we have to shed old beliefs.
Slough off our limiting self-beliefs,
Remove constraints on our thinking,
Break down the barriers of our defence mechanisms,
Let go and stop resisting,
Surrender to the process of casting aside what no longer works for us.

The shedding process is painful.
Discomfort with the new,
Feeling lost,
Leaving behind the known,
Moving to uncertainty,
Open to anxiety.

The rewards of shedding are great.
Releasing from constraints and limitations,
Achieving a new sense of freedom,
Moving from pain to possibility,
Discovering a new creative self,
Flowing like a river, rediscovering “Flow”.

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Image by Jonathan 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.

Undertaking a Life Review

In a previous post I discussed the life review process when it occurs during a near-death experience or when a person is dying. While millions of people have reported near-death experiences (NDE’s), not everyone has the privilege of having this experience. If we wait till we are dying, we may find that we are overwhelmed with regrets, rather than experiencing the joy of having created positive ripple effects in our life, especially in our latter years.

It is possible to undertake a life review at any point in our life and to benefit ourselves and others we interact with as a result. The life review process, even self-initiated, can be a forbidding task. People find that early in life (especially as teenagers) we tend to be more reckless and less sensitive to the needs of others. Jeff Janssen, in his video podcast interview with Kirsty Salisbury offers two questions which may be too daunting as a starting point:

Which events/situations would you look forward to seeing and feeling again?
Which events/situations do you dread seeing and feeling again?

We can build towards a situation where the events/situations we look forward to re-visiting (in all their visual and emotional elements) dominate our life review towards the end of our life. This can be achieved by beginning on the path to a complete life review – taken in your own time and own way.

Chunking to manage the life review task

You might adopt a process of chunking up the life review task – breaking it into manageable chunks. Shelly Tygielski, in her online course on the Power of Showing Up, decided to focus on self-care in her life review after receiving a diagnosis which indicated that she would go blind without radical medical treatment – which subsequently failed. She adopted the process of chunking up the self-care life review by looking at the different spheres in her life, e.g. work, home, social and community. Community was included because she believes strongly that self-care is ultimately for enabling one to participate in a unique way in community care. The result of such a review could be a comprehensive self-care plan that serves our needs and, at the same, time contribute to the wellbeing of others that we interact with daily.

Using role reversal to access others’ perspectives.

Jeff also adopts another approach to a life review by using a role reversal process. He suggests for example, that if he was in his son’s place, how would he view his father?; or if he was in his wife’s place, how would she view him as a spouse? We can ask similar questions in relation to our colleagues, family members or clients/customers. This can be enlightening in terms of the ripple effect of our words, omissions and actions and can identify ways to ensure that we are choosing to create positive rather than negative ripples.

Life purpose review

Consistently we are told that pursuing a life purpose beyond ourself adds meaning to our lives and is foundational to achieving happiness, joy and self-fulfilment. In a life review, we can explore how we are pursuing a life purpose that engages us in community care. We can ask ourselves two basic questions:

What is my unique combination of experience (including trauma), skills, knowledge and abilities?
How can I better use these to advance community care in my immediate environment and/or the wider community?

If we answer these questions honestly and pursue the insights gained we can begin to generate more positive ripple effects in the lives of others (and our own life).

Questions from lessons learned through near-death experiences

In the summary of his book, 10 Life-Changing Lessons from Heaven (based on reported NDE’s), Jeff provides a series of questions around each chapter that addressing a separate lesson or recommended way of living our life. Even without reading the book, you can use the questions as a form of life review (of course, if you read the book, you will gain so much more meaning, insight and “how to” information). You could for example explore these sample questions or others provided by Jeff:

How have your fears held you back and limited you?;
Where in your life do you need to summon the courage to jump?
Can you think of any situations where the Ripple Effect of your actions have had a negative effect on others? What was this effect and how far did the ripple effect extend?
Which individuals or groups might you not fully understand or accept?

Reflection

There are many approaches we can use to begin on the path to a life review. Undertaking a life review is a massive task and can be managed through chunking up the task by choosing a manageable focus and starting point (e.g. self-care plan, role reversal reflection, life purpose review, or specific lessons from NDE’s or from death and dying).

We can engage in self-pity and get lost in the adversity caused by our past words and/or actions, or offer ourselves self-compassion and forgiveness and move forward with a life review process that engenders a commitment to creating positive ripples in our life and that of others in the community.

As we engage in mindfulness practices, we can grow in mindfulness in every aspect of our daily life, gain self-awareness and insight into our impact on others and have the courage to change for the better.

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Image by Public Co 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.

Managing Our Response to Uncertainty

In these challenging times, we often experience uncertainty and ambiguity which, in turn, leads to anxiety and depression. At the very least, these conditions can make us feel uncomfortable, annoyed or ill at ease. We normally want to be in control of our lives and have some certainty about our future. We try to create some sense, order and meaningfulness for our future by developing our plans for our career, family interactions, travel and personal development. In times of uncertainty like the present, we can become disoriented when these plans are disrupted, put on hold, deferred or cancelled altogether because of lockdowns, border closures, ill-health, international conflicts or major natural disasters.

We need some strategies to help us cope with this uncertainty and ambiguity. Over time, we have to develop ways to tolerate these setbacks and anxiety-inducing conditions. The reality is that uncertainty and ambiguity are part of the human condition and cannot be avoided. Diana Winston offers one way of addressing this uncertainty and managing our response to challenging times. In her guided meditation podcast, Opening to Uncertainty, she provides a mindfulness meditation approach which she describes as “advanced practice” – not only is it challenging but also requires repetition and practice to enable us to widen our window of tolerance in the face of ever-increasing uncertainty and ambiguity.

Guided meditation on managing our response to uncertainty

Diana begins the guided meditation with an initial focus on body posture which should be relaxed and comfortable but involve conscious choice that enables freedom of breathing. She begins the meditation practice encouraging multiple deep breaths that facilitate release of built-up tension and stress. Diana encourages us to “relax into the present moment” and become conscious of our bodily sensations – especially pockets or points of uptightness. As we wind down, we can progressively release specific points of tension.
The next phase involves choosing an anchor that truly grounds us in the present and is unlikely to act as a trigger for heightened negative emotions or a trauma response. We each have our negative triggers and varying levels of tolerance to specific difficult situations. Our meditation anchor enables us to return to a chosen focus when we notice our mind wandering or when we experience strong challenging emotions.
When negative emotions take over, we have the choice to work with the difficult emotion and its intensity (if we are at an advanced stage of meditation practice) or to use our anchor as a way to return to being grounded in the present moment.
After addressing emotions around experienced anxiety, Diana moves the meditation to another stage where she encourages us to recall an occasion when we successfully dealt with some level of anxiety and ambiguity. Associated with this, is recalling the feeling of dealing positively with the stress – we can try to recapture those positive emotions to strengthen our belief in our own capacity to deal with current challenges. I found this activity particularly useful, because it is so easy to overlook past successes in dealing with anxiety when you are feeling overwhelmed with present challenges.
The next stage of the meditation involved loving-kindness towards ourself. To begin with it is important to acknowledge that it is natural to feel anxiety in the face of uncertainty and ambiguity. Diana recommends that once we acknowledge this naturalness, we can express a positive desire such as, “May I meet uncertainty with grace and ease.” This request can be repeated as a way to reinforce the belief that we are able to manage uncertainty in whatever form it takes.

Reflection

I undertook this meditation on the day that I was due to receive my first COVID-19 vaccine. I was uncertain about what vaccine I was going to receive and concerned about the after effects, given that I suffer from a wide range of sensitivities and allergies. There was ambiguity to deal with as well – surrounding the availability of the different vaccines, their relative effectiveness and their after effects. However, I found that Diana’s guided meditation helped me to become grounded and prepared for most contingencies.

In her meditation, Diana encourages us to approach uncertainty and our response with openness and curiosity and a “willingness to be with that experience”. She stated that life has its “ups and downs” and sometimes terrible things happen as well as wonderful things. She maintained that it is illusionary to believe that life is an even, untroubled flow – we will be challenged at times and be able to cope to varying degrees with what confronts us.

Diana asserted that as we grow in mindfulness through meditation, we will be better able to deal with uncertainty and ambiguity and manage our response to challenging stressors and associated emotions. However, she asserted that managing our response to uncertainty is a long-term process. Her guided meditation can help in that regard.

Diana mentioned the availability of other MARC meditation podcasts via the UCLA Mindful App. Previously I have identified activities to maintain a positive mindset in the times of uncertainty and anxiety. In this blog, too, I have covered other meditation approaches to managing our response to uncertainty:

Jill Satterfield provided a meditation on using breath as a restorative process in challenging times.
Diana Winston offered an approach which focuses strongly on gratitude.
Kristin Neff and Chris Germer provided a range of self-compassion practices to enable us to manage in challenging times, including the pandemic.
MARC meditations incorporate a range of other meditations that can reduce anxiety in times of uncertainty and challenge.

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Image by Gerd Altmann 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.

Mindfulness and Training in Compassion

The Science and Wisdom of Emotions Summit conducted online from 2-5 May 2021 provided access to 30 of the world’s experts in the areas of compassion, mental health, well-being, wisdom, neuroscience, emotional intelligence and trauma counselling. Access to the full recordings and transcripts are thoughtfully provided on a sliding scale, generosity-based pricing structure – with all levels of purchase receiving the full package together with the gift of free access for a friend, colleague, or family member.

There was so much covered in the Summit that is relevant to mindfulness. However, in this post I want to look at compassion from the perspective offered by a one of the presenters.

Research into developing compassion

I have mentioned earlier in this blog the work of Richard Richardson and Daniel Goleman, authors of Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain, and Body, whose review of research studies confirmed that compassion meditation developed the traits of kindness and compassion. In the Summit, Dr. Sona Dimidjian, Professor of Psychology and Neuroscience, shared her own research work on the development of compassion.

Sona had been concerned about the lack of research into the transfer of compassion training to the practice of compassion in daily life and set about establishing a participative research project to find out what works and for whom. She was particularly interested, especially in our current environment of racialism and inequity, to establish what are the “barriers and facilitators” of bringing compassion into everyday life.

Fundamental to Sona’s approach, was engaging participants in her research in every phase of the research process – formulating questions, deciding the methodology and collaboratively undertaking the research. She involved educators, young people and those experiencing mental health issues. One such collaborative study led to the conclusion that brief compassion training (20 minutes a day compassion meditation practice) increased participants compassion while daily exposure to images of people suffering actually led to a decline in compassion.

One unexpected result from the study was that teachers, one of the core groups that Sona sought to help, became particularly concerned about the impact of their daily exposure to the suffering of their students and their parents. The teachers indicated that they lacked training in self-care and care for their student children and yet they aspired to be kind and compassionate.

This concern of the teachers led to another collaborative research project with educators to co-design a course in compassion that would lead to compassionate action on the part of the teachers. The resultant program, Masters in Teacher Leadership, is available through Colorado University and incorporates a Certificate level component on Cultivating Compassion and Dignity in Ourselves and Our Schools. Sona’s hope is that teachers become true models of compassion while teaching their students to be compassionate.

Compassion and dignity

While the abovementioned course incorporates self-compassion, fundamental to the content and approach is the recognition that compassion involves “honouring dignity within each other” – recognising the dignity of each person, irrespective of their race, religion, skin colour, gender (or identification as non-binary or non-gendered), sexual preference, culture or country of origin. Compassion is inclusive and non-discriminatory. It actively works against the prevailing ethos, created through “systematic conditioning”, that fails to see our common humanity and connectedness.

Compassion involves deep listening and the capacity to hear the perspective of another while seeking to understand and value the learning and diverse experiences of other people. It involves curiosity blended with tenderness and caring. Compassion training through mindfulness incorporates “mental training’ (involving both thinking and emotional elements) and serves to preclude reactive responses to those who are suffering (which Sona points out sometimes aggravates the suffering of others through a lack of understanding). The mindfulness training involved in compassion training, on the other hand, enables the participant to “act more skilfully” and take compassionate action in their day-to-day interactions.

Compassion involves “seeing one another in our fullness”, in all our diversity and complexity. Surprisingly, Sona found that the digital world, accessed through programs like Zoom, enables participants to have greater access to each other’s life – you get to see the bookshelves, dogs coming in and out of a room, children demanding attention or partners moving about undertaking their daily activities, the room layout and house surrounds (in some cases). Sona points out that this is a much richer perspective than the perception of a person created by the role that they occupy – you get to see and engage differently through a more complete perception of a person in their natural environment.

Reflection

Reading something of Sona’s clinical research history and work on the ground with educators, new mothers and expectant mothers and youth experiencing mental health issues, you begin to appreciate that her life and work epitomises compassion-in-action. In fact, one of her personal goals is to strengthen her own mindfulness practices to enable her to pursue compassion in her own life by avoiding the interference of her own biases and living with integrity and congruity with the compassionate values that she promotes. Sona generously shares her research and insights through her Mind & Life Podcast.

Sona’s life and dedication pursued in a spirit of humility, openness and curiosity provides an exemplar for how we could pursue compassion through our own life and work and daily interactions with others. As we grow in mindfulness, we can develop the insight and commitment to enhance our deep listening skills and build the courage to take compassionate action in a skilful way.

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Image by Juanita Foucault 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.

Befriending Yourself and Others through Mindfulness

Allyson Pimentel in a recent MARC weekly podcast spoke about the power of meditation to enable us to befriend ourselves and others. Her guided meditation is titled, Meditation as a Path of Friendship. The meditation does not focus on self-improvement per se but on how to improve our relationship with ourselves, a relationship which impacts on our interactions with others. If we are down on ourselves, for instance, it is difficult to be open and accepting of others. When we are not at ease with ourselves, it is easy to be envious of others and resentful towards them.

Befriending yourself in meditation

Being kind to yourself in meditation begins with such simple things as ensuring that you adopt a comfortable position during the meditation, whether lying down, sitting, or standing. It also involves undertaking a body scan to identify tense points in your body and to relax them.

Allyson suggests that you begin initially with a slow deep breath to help relax your body and open yourself to relaxing breath meditation. This form of meditation entails focusing on your in-breath and your out-breath without any attempt to control them – just letting them be, while observing how they feel in your body with the rise and fall of your abdomen or chest or the smooth passage of air in your nose. It involves appreciating that no matter what is going on around you or where you are, your breathing-on-auto is keeping you alive.

Jon Kabat-Zinn stresses the need to be non-judgmental when we are purposely in the present moment while meditating. He suggests that self-acceptance begins with acknowledging that as human beings, we are constantly engaged in thinking – whether planning, analysing, criticising, judging, or evaluating. The act of thinking is perfectly human, and we can befriend ourselves by accepting that we will have distracting thoughts when we are trying to focus during meditation. However, by constantly returning to our meditation focus, our anchor, we can progressively build up our attention muscle.

This refocusing requires us to notice that we are planning or evaluating, to name what is happening (“I’m evaluating again”) and to observe our thoughts as passing clouds, not entertaining them or dwelling on them. This simple process of refocusing (that is hard to do) is a way to befriend ourselves through self-acceptance, to value ourselves enough to want to increase our capacity to pay attention and concentrate (to activate our highest potential) and to free ourselves from negative self-judgment.

Allyson suggests that you can befriend yourself by choosing an anchor that is comfortable for you and that does not trigger any negative physical or emotional reactions. Each one of us has our own preference for an anchor – whether it is our breathing; sounds within our room or externally; or some form of bodily sensation such as the sensation of warmth and tingling as our fingers are touching or the feeling of being supported as our feet are firmly on the ground or floor.

Our anchor helps us to develop the capacity to be in the present moment, appreciate what is good in our life and grow in mindfulness – being increasingly self-aware, better able to manage our difficult emotions, becoming more patient and tolerant, and learning to accept what is. As we develop self-forgiveness and self-care, we can experience ease and tranquillity and become more sensitive to the needs of others.

Befriending others

The more we can befriend ourselves through meditation, the better we are able to befriend others. We will be more aware of our own limitations and more accepting of those of other people, better able to control our reactions to the words and actions of others, more willing to listen and build relationships and more able to find joy in the achievement of others (rather than envy).

Through meditation we develop a deeper sense of our connectedness, of our common humanity. We also begin to appreciate the importance of connectedness for our mental health and wellbeing, as well as for that of others. We can see in others what we value in ourselves – including our common appreciation of nature and all it has to offer for our well-being.

Reflection

As we develop self-compassion, our compassion for others also grows and we become more willing to take compassionate action, including deep listening in times of another’s need. Self-understanding and self-acceptance, developed through meditation and other mindfulness practices, are foundational to befriending ourselves and others.

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Image by Michael Gaida 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.

Developing Compassionate Leadership through Mindfulness

The concept of “Compassionate Leadership” has its foundations in the global mindfulness movement. One example of this foundation is the book by Amanda Sinclair, Leading Mindfully. She has a chapter on Bringing Love and Compassion into Leadership in this very readable and eminently practical book. In this chapter she draws on the example of Paul Roos, who coached Sydney Swans to their first AFL premiership.

The emergence of compassionate leadership

LinkedIn published an article in 2014 on the benefits of compassionate leadership and the traits of compassionate leaders. In 2017, Forbes produced an article on Compassionate Leadership: A Mindful Call to Lead from Both the Head and the Heart which tracks why compassionate leadership has evolved to its prominence today. The article recognises the seminal work of Google in developing mindful leadership through The Search Inside Yourself Program which is now available world-wide through the Search Inside Yourself Leadership Institute. The program was initially conducted over seven weeks in Google and is now offered globally as a two-day mindful leadership course covering mindfulness, emotional intelligence, neuroscience, and compassion.

The currency of the compassionate leadership approach has been reinforced by Forbes. In January 2020, Forbes published an article, How to be a more compassionate leader (and why it’s so important), which provides some practical steps to develop compassionate leadership including compassionate listening and helping to make other people’s lives better.

Developing compassionate leadership through mindfulness

In October 2020, Forbes published another article which recommends mindfulness practice as a way to develop Compassionate Leadership. The author, Laurel Donnellan, drew on the work of Darrell Jones, General Manager of Chill. Darrell recommends three basic elements – focus on inner transformation, value quality of mindfulness practice (however brief) over quantity (and the related “shoulds”) and find refuge in your practice whatever form it takes (e.g. meditation, Tai Chi, mindful reading or prayer) in challenging times, especially in times of grief. Darrell also suggests that we focus on “togethering” – putting our connectedness before our separateness. One way to do this is to consciously practise “compassionate listening” to those who have a different perspective or cultural background, seeking to create conversations that are inclusive.

During the Radical Compassion Challenge, both Jon Kabat-Zinn and Tara Brach reinforced the need for mindful listening to personal stories as a stimulus to compassionate action and highlighted mindfulness practice as a way to remove the blockages (such as fear of failure or unrealistic assumptions) to taking kindness-inspired action.

Chade-Meng Tan, author of Search Inside Yourself and founder of the Google program of the same name, stressed the role of mindfulness in developing personal insight, compassionate action, and the capacity to inspire others. His personal vision is to contribute to world peace through the development of compassionate leadership globally and he views mindfulness as the pathway to achieve this goal.

Many mindfulness practitioners and researchers see self-compassion, developed through mindfulness, as a source of insight and motivation for compassionate leadership. Tara Brach, for instance, argues that mindfulness can help us to overcome negative self-evaluation, sensitize us to the needs and hurt of others and free us up for compassionate action. Pema Chödrön maintains that “compassionate abiding” in our own pain and suffering as a form of mindful self-compassion builds resilience and acts as a doorway to compassion for others. Kristin Neff, author of The Mindful Self-Compassion Workbook, maintains that self-compassion is not self-pity or self-indulgence but helps us to understand our connectedness to others through sharing the human condition of pain and suffering.

Reflection

Mindfulness helps us overcome self-absorption, our sense of separateness, negative self-narratives and resentment and, in the process enables us to see more clearly our connectedness, identify our capacity to helps others and to find the courage and creativity to put our compassionate ideas into action. As we grow in mindfulness through meditation, reflection, and mindfulness practices, we build our capacity for compassionate leadership that not only enables us to take compassionate action but also inspires others to do likewise.

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Image by Joshua Choate 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.

A Meditation for Grief and Loss

The sense of grief and loss can be overwhelming in these challenging times of the Coronavirus pandemic. Maybe we have lost a relative, friend or colleague to the virus or we are experiencing the loss of the way things used to be – the levity and gaiety of daily interactions, the structure and social intercourse of a common workplace, the freedom of movement and access, the enjoyment of our favourite sport or pastime or the security, success and predictability of our business. It is easy to beat up on ourselves and say, “I should be over this by now” or “Why aren’t I more positive like other people?” Grief and loss have their own individual expression and it takes time and space to deal with the intensity of these difficult emotions.

Meditation as a refuge

Whatever is the cause of our sense of grief and loss, meditation can serve as a refuge – a place of safety, security and equanimity in the midst of everything that is unsettling. It enables us to accept what is and move forward, even with tentative ideas and steps. Meditation provides a grounding when the sense of loss is swirling around us, encompassing our thoughts and emotions.

We can become grounded through our breath – noticing the in-breath and out-breath and the rise and fall of our abdomen or chest. We can rest in the space between our in-breath and out-breath and envisage kindness and strength flowing into us while tension and unease flows out of us.

We can sense the solid feeling of the floor or ground whether we are sitting, lying, standing or walking during our meditation. As we do a body scan, we can notice our bodily sensations and points of tension – caused by suppressing the sense of grief and loss and holding back the natural flow of difficult emotions. We can breathe into these places of tautness and pain and allow our emotions to surface and release.

We can feel the flow of energy, warmth and strength move through us as we sense the tingling in our hands and feet or through our fingers touching each other. We can sense surrounding sounds by tuning into the room tone or the sounds surrounding us in the open – the breeze blowing, leaves in the trees rustling or the birds chirping or singing. We can become immersed in the energetic field of our surround-sound as we allow ourselves to experience focused attention.

Meditation for grief and loss

We can use general forms of emotion meditation or a structured approach such as the R.A.I.N. process (recognise, allow, investigate, nurture). Alternatively, we can use a specific meditation focused on grief and loss. For example, Diana Winston, author of The Little Book of Being, offers a guided meditation podcast on Working with Grief and Loss.

Her approach begins with grounding processes such as those described above but then moves onto dealing directly with the emotions of grief and loss. She suggests at the outset of her focus on grief and loss (22min. mark), that you envisage a time when you were held tightly and securely and encompassed in love and compassion – whether by a parent, intimate partner or a close friend. Diana encourages you to dwell in this feeling of being surrounded by support and strength, a feeling that can be reinforced by feeling the solidity of the floor or ground beneath your feet or body.

Diana encourages you to notice your feelings of sadness whether it is for yourself, others close to you or people in your neighbourhood or interstate (as with the rising number of deaths from Coronavirus in the State of Victoria, Australia). She suggests that you allow the emotions and bodily sensations to manifest themselves – whether feelings of anxiety, constriction or heaviness of mind and heart. She stresses the importance of staying grounded throughout by simultaneously being connected to something solid – a memory of being held warmly or the solidity of the earth beneath your feet.

While experiencing these emotions, especially if you are feeling regret at failing to appreciate what you had or connecting with a loved one, it is vital to show yourself kindness and self-compassion and to reassure yourself with words like, “I can get through this”, and “I have the support of others wherever in the world they might be”. You can extend your compassion to others who are experiencing their own form of loss and grief, especially those in Beirut at the moment. Tara reminds us to accept what is and to acknowledge that “we are all in this together”.

Reflection

It is natural to feel grief and loss in challenging times like those we are all experiencing differentially at the moment wherever we are in the world. Denying those feelings can intensify them and lead to harmful and unproductive behaviour and negatively impact our interactions. Meditation provides a refuge and a way to face our difficult emotions with kindness and self-compassion.

As we grow in mindfulness through meditation and reflection, we can find the resilience and strength to persist in the face of adversity and restore our equanimity no matter what the circumstances that challenge our ability to cope.

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Image by Nikolaus Bader 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.

Moving from Separation to Connection

Allyson Pimentel, a teacher at the Mindful Awareness Research Centre (MARC), provided a guided meditation podcast on the theme, From Separation to Connection, Silence to Speaking Truth, Stillness to Action. Allyson’s emphasis was on the power of meditation to increase our sense of connection, build our capacity to speak truthfully with courage and to take compassionate action. Her meditation focus was on developing groundedness and stability through breath and formed part of the weekly, mindfulness awareness podcasts provided by MARC, UCLA.

Allyson explained that we are all connected in so many ways. This sense of connection is heightened by the global pandemic and global social activity to redress injustice and inequality, epitomised by the Black Lives Matter movement. This movement against violence towards black people has reverberated around the world with protest marches in many countries to show solidarity with those fighting against injustice.

Sports teams are conducting public rituals to show solidarity and those who continue to promote hate and racism are being excluded from media forums that would otherwise give voice to their divisive comments. Allyson noted that division and violence on racial grounds derives from a distorted sense of “separateness”, not recognizing our underlying connection to all other humans. A focus on separateness can breed “superior conceit”, a need to demonstrate that someone is “better than” another person.

Allyson’s professional work is focused on bringing mindfulness to bear on mental health issues and treatment. She discussed mindfulness as paying attention to the present moment with kindness, curiosity and a sense of connection. She stressed that breath meditation can help us to develop a strong sense of stability, self-compassion and compassion towards others. She encouraged people participating in her presentation on Zoom to focus on one other individual participating in the global mindfulness awareness meditation and notice their face, their name, and their “place” and wish them protection, safety from harm, wellness and ease. This process can deepen our sense of connection.

A breath meditation

During her Zoom drop-in session, Allyson offered a 20 minute breath meditation. Her process involved a strong focus on our in-breath and out-breath and the space in between. Allyson began the meditation by having all participants take a deep in-breath and let out an elongated out-breath while picturing their connection with others in the session doing the same thing – to create a sense of connection by breathing “as one”. She suggested that people view the in-breath as self-compassion and the out-breath as compassion towards others, alternating between receiving and giving.

After this initial exercise during the guided meditation, Allyson encouraged participants to focus on their bodily sensations to become grounded fully in the moment – sensing their feet on the floor or ground and feeling the pressure of their body against their chair. She suggested that if mental or emotional distractions intervened, returning to our bodily sensations is a way to refocus back on the breath. A way to regain focus is to feel the breath moving the body (e.g. the in and out sensation of the diaphragm) and to feel the breath moving through the body – while recognising that many people around the world are experiencing constricted breathing through illness and/or inequity.

Allyson maintains that breath meditation and entering into silence fortifies us, provides stability and groundedness and enables us “to act for the good of others and to speak truth from our power”. She suggests that meditation practice builds the personal resources to “speak wisely, truly and compassionately” in the face of unconscionable inequity.

Reflection

During the meditation session, Allyson quoted the One Breath poem written by Mark Arthur – a very moving reflection on connectedness and “collective social suffering”. Mark exhorts us not to turn away but to turn towards the “deep, deep wound” as a way to express self-compassion. Then with loving kindness, “speak and act from the heart” with awareness that there is no separation between them and us, only connection through birth, breathing, living and death.

The space that lies between our in-breath and out-breath can be a place of rest and tranquillity and a source of spaciousness. As we grow in mindfulness through breath meditation and exploring our connectedness to all human beings, we can access this spaciousness and learn to extend our thoughts and actions compassionately towards others.

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Image by John Hain 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.

Healing Grief through Compassion and Love

Frank Ostaseski was recently interviewed during the 2020 Mindfulness & Compassion Global Summit by Rheanna Hoffmann on the topic, Grief and the Healing Power of Love and Compassion. With so many deaths worldwide from the Coronavirus (410,000 at the time of writing), the issue of grief and its manifestations becomes increasingly prevalent. Frank is the cofounder of the Zen Hospice Project (now called The Zen Caregiving Project) and founder of the Metta Institute designed to provide creative education in the art of “mindful and compassionate end-of-life care”.

Healthcare professionals may not have lost loved ones through the virus, but they can experience grief too with the loss of patients that they have been caring for – this is in addition to other stressors that challenge their resilience. In his interview responses, Frank explained the nature of grief and the power of compassion and love to heal people who have experienced profound grief.

The nature of grief

Frank who has supported more than 1,000 people in the process of dying maintains that grief is not a single point but a process – an evolving process of “loss, losing and loosening”. There is the initial shock of the loss that can result in physical collapse and total disorientation. Shock impacts people differentially – some people may experience numbness, there is no “one way”. Beyond the initial shock of the loss, is a process of “losing”, where in the midst of other things an overwhelming sense of loss returns accompanied by strong emotional and physical symptoms. “Losing” can persist for many years and eventually become an intermittent event. In the meantime, the process of “loosening” commences with progressive release of the hold that grief has over a person.

People grieve in different ways – some withdraw and have a strong desire to be alone with their grief, others experience tears and crying uncontrollably, while still others may take out their grief by aggression and violence (such as is occurring in the riots in America in relation to the Black Lives Matter movement). Grief and our response may be aggravated in challenging times such as the pandemic where everyone is experiencing a form of “emotional inflammation”.

Frank maintains that grief has many faces, e.g. anger, rage, sadness, depression, fear and even regret. He also suggests that grief results not just from the sense of loss of a loved one but also from the associated lost opportunities – a young life cut off in their prime, a missed opportunity to reconcile with a loved one, a lost chance to say goodbye or to be physically present with someone as they were dying. For people exposed to dying and death as a result of the Coronavirus, there can be a collective grief brought on by the lost opportunity to save lives, as well as the lost opportunity of the lives lost.

Healing grief through love and compassion

The starting point for being able to show compassion towards the people experiencing grief is having an understanding of the nature of grief and its many forms of expression. It is important not to add to the stress of people who are grieving by communicating expectations of how their grief should be expressed. Grieving is a very personal process and requires compassionate attending and listening, not the projection of personal preference.

Pema Chödrön discusses ”compassionate abiding” in our own grief and suffering as the pathway to expressing compassion for others. Frank suggests that we need to “metabolize” our own fear and suffering by facing it fully, experiencing it in our body, mind and heart and converting it to compassion for others. He maintains that when we can explore our own experience through self-observation and self-inquiry we can “build an empathetic bridge to other people’s experience”. Otherwise we can be working out of our own distress and needs rather than the needs of others who are grieving. Without this level of self-intimacy we can appear dishonest or disingenuous to others we are trying to help in their grief.

Frank explained that he has difficulty expressing self-compassion but has developed a number of processes that enable him to express compassion for others. Each night before going to sleep, he focuses on the suffering of others – those who might be suffering through loneliness, those experiencing grief or those who are caring for others who are dying. Through this process he feels love and warmth towards others and the emergence of his “innate compassion” that is broad and deep enough to absorb or dissolve his own experience of suffering. In the morning, with his hand on his heart, he asks himself, “What would love have me do today?”

Reflection

Self-intimacy is a key to genuine compassion towards others who are grieving. Compassion and love help to heal grief because they involve abiding fully with someone who is experiencing grief, not trying to fix them. Our very presence, uncontaminated by unrealistic expectations of the other person, can be a source of healing just as “listening generously” can be. As we grow in mindfulness, we can develop self-intimacy, calmness and peace and be better able to be present to and compassionate towards others.

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Image by Gordon Johnson 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.