Tag: health

A Deceptively Simple Practice

rumiI’ve written before about my difficulties with a daily meditation practice, but since I’m increasingly convinced of the benefits of mindfulness meditation and other forms of mind training on health and overall well-being, I was particularly pleased to come across a short meditation recently that’s both easy and effective.

It’s also a great coaching tool.

I spent five days on a wonderful retreat at the Kripalu Center for Yoga and Health last month, learning about the neuroscience of Buddhism and yoga. Jim Hopper, a psychologist and neuroscientist who teaches at Harvard Medical School and co-led the retreat, introduced us to a simple but powerful practice.  It’s perfect for those of us who sometimes feel we’ve veered off track from what we really care about, and need some help re-focusing on what that is — or what it may have become over time — and how to incorporate more of it into our lives.

Adding a slight twist to a popular quote from the 13th century Persian poet, Rumi, Hopper turned it into the following meditation:  “May I be silently drawn by the stronger pull of what I really love.”

Simple.  Yet I found that when I sat and quieted my mind, then spent some time focusing on that one line, something happened.  What I really love came to mind:  people, places, passions.  And I felt sincerely motivated to make them a more central part of my life.

I’ve returned to this meditation repeatedly since then, and have just allowed it to have its effect.  It’s not pushing or forcing anything, just allowing whatever comes up.  And I’ve found it not only motivating, but strangely soothing.

by Daphne Eviatar, coaching & consulting

A Question About Meditation

meditationI like to read about meditation – the shelf on my night-table is filled with books by Pema Chodron, Mark Epstein, and various other Buddhist-inspired meditation teachers, whose words and ideas I find soothing, especially before bed. But actually sitting on a cushion and meditating every day? Not so much.

I like meditating in groups, and I’ve enjoyed going to various meditation centers in New York City, which has plenty of them. But I can’t always get myself to a group sitting, and I’ve been especially reluctant this winter.

Meanwhile, I keep seeing new studies studies touting the benefits of meditation – to treat insomnia, reduce stress, improve creativity, even prevent brain shrinkage as we age. So lately I’ve been thinking I really ought to be more serious about doing it.

What I love about the books is learning about Buddhist philosophy and psychology, and its application to daily life. I’ve found the practice of mindfulness incredibly helpful, for example, in getting me to really pay attention to, and appreciate, what I’m doing at any time. I also think it’s invaluable for coaching – encouraging clients to slow down and experience the moment they’re in, or an event or emotion they’re struggling with, has immense benefits and can be really important to the ability to make lasting change.

But I’ve still found it hard to just sit for 20 or 30 or 40 minutes a day with my eyes closed, or staring at the floor, depending on the particular style of meditation involved. I sometimes meditate on the subway, which is always calming, and I’ll practice that kind of one-pointed concentration on the breath or on my movement when I’m running or at the gym or doing yoga, at least for short periods. I even use it to take a nap in the afternoon or fall asleep at night. It’s the sitting still part – and staying awake – that I have trouble with.

I imagine it’s because all my life, I’ve had the feeling that I’m supposed to be doing something – often, something other than what I’m doing. I remember in college, if it was a beautiful day outside and I was in the library studying, I’d feel like I should be doing something outdoors. If I was outside, say, hanging out with friends or going for a run, I would feel like I should be in the library studying.

Now, when I sit down to meditate, that struggle comes up constantly. I immediately think of all the other things I have to do. Within minutes I’ll find myself jumping up and making a to-do list.

I remember being on a weekend meditation retreat once at a retreat center in the picturesque Hudson Valley, and telling the meditation teacher in my interview that I was wondering the whole time why I was sitting on the floor inside all weekend, when I could be outside doing something. He just smiled his wise smile, and told me that was okay, I can just let myself feel that. That sort of helped.

I know it’s in part the way I was raised – in a very traditional, achievement-oriented Jewish immigrant family, where we were always expected to be doing something aimed at achieving some concrete, demonstrable result – studying or practicing the piano, for example. That attitude helped us get into good colleges and graduate schools and landed us professional degrees and accolades, but I think both my brother and I still have a hard time settling down – accepting and appreciating things as they are — just being, as the Buddhists would say. Which is a problem. Because we can’t, and we won’t, always be achieving something. And even if we are, we likely won’t be achieving it as much or as well as we want to, or we’ll be thinking we really ought to be achieving something else.

One of the cornerstones of Buddhism is that life is filled with a “pervasive feeling of unsatisfactoriness,” as the Buddhist psychoanalyst Mark Epstein describes it in his book, Going on Being: Buddhism and the Way of Change, about his own exploration of Buddhism and psychology. “We want what we can’t have and we don’t want what we do have; we want more of what we like and less of what we don’t like.” Seeing this clearly is part of the point of meditation – to illuminate how our minds work and cause us suffering. The idea is that if you see your mind doing this – and as in my retreat, it will start doing this pretty quickly when you sit to meditate – we’re able to recognize those as just thoughts, not necessarily “truths” – and create some space around them, lessening their grip. I understand and appreciate the theory, and it’s helped me become more aware of my thoughts (including the absurd and dysfunctional ones), which has been really helpful. But I still can’t get myself to sit down and meditate every day.

What are other people’s experiences with this? Do you need to have a formal practice of daily sitting meditation to truly incorporate mindfulness and its insights into your life? I’d really like to know.

by Daphne Eviatar, coaching & consulting

How To Be Of Service

imagesI belong to a local food co-op, and for the privilege of buying really good food at reasonable prices, all members have to work there once a month. Although I usually whine about it before I actually head over there to do my evening shift, once I’m working, I often find it feels like the most useful thing I’ve done all day. Given that I have a “serious” day job as a lawyer for a human rights organization, that might sound odd. But honestly, stocking fresh apples or bunches of kale can feel a lot more real and productive than responding to e-mails, drafting press statements or monitoring Congressional or judicial hearings.

“As far as I’m concerned, every last one of them can rot in hell,” was Senator Tom Cotton’s memorable remark at the last Congressional hearing I watched, which focused on the fate of the remaining prisoners at Guantanamo Bay, half of whom are already cleared for release. Sadly, no amount of outrage I or anyone else expressed was going to change that he and many people in this country feel that way.

Maybe it’s the cold (or the new Republican Congress) that’s gotten me feeling defeatist about my advocacy work lately – it’s dipped below zero lately with the windchill factor here in Brooklyn – but I’ve been wondering a lot about what it means to be useful. I remember a yoga teacher once telling a class I was in that her purpose in life was “to be of service.” That’s stuck with me.

Of course, many people share that goal, and there’s lots of social science supporting the idea that helping others supports our own happiness. But that still leaves the huge challenge of figuring out how each of us can best do that. Where does our unique combination of talents, skills, interests and circumstances lead? Where and how can each of us be most useful?

The answers are different for everyone, and may keep changing over the course of our lives, but here are five things to consider as guidelines.

  1. Helping shouldn’t make you miserable.

This may sound like a no-brainer, but it’s easy to go down a path you thought would provide a real service that you then find you can’t stand. When I started out as a lawyer, for example, I was thrilled to get a job with a child welfare advocacy organization. We brought huge class-action cases representing hundreds of thousands of kids at risk of abuse and neglect around the country. What could be more noble? In reality, I spent most of my time in an office sifting through documents and regurgitating the same legal arguments over and over. I was miserable. It took me time, though, to realize that it’s okay to leave a “good” job that does “good” work if it makes you feel lousy.

  1. Your calling doesn’t land you in the poorhouse.

Some people can afford to do low-paying work that provides a service; others can’t. Taking a job that doesn’t pay you enough to support yourself and your family, if you need to do that, isn’t going to help anyone in the long run. Do work that not only provides a service to others but will sustain you as well.

  1. Your work allows you to take care of yourself.

In addition to providing others a service and you an income, your work needs to allow you the time and flexibility to take care of yourself. I see some people work so hard that between their job and their family responsibilities they end up neglecting their own physical and mental health. When you neglect yourself, you end up neglecting those around you. You can’t offer the best of yourself if you haven’t nurtured yourself in the process. In the long run, this is critical to providing a true service to anyone.

  1. You encounter a sense of flow, effortlessness or timelessness in your work.

The state of “flow” is achieved when “a person’s body or mind is stretched to its limits in a voluntary effort to accomplish something difficult and worthwhile,” says Mihaly Csikszentmihalyi, who coined the term in his 1990 book, Flow: The Psychology of Optimal Experience. The point is that you’re so engaged in what you’re doing that you’ve stopped thinking about yourself, and stopped worrying about the past or the future. You’re just in the moment, doing what you’re doing. It doesn’t feel like “work” anymore, it’s just being. These are precious moments. I get them sometimes when I’m writing, or really connecting with a coaching client. Providing a service to others should provide you at least some moments when you’re totally engaged in that way – whether with another person, an action or a creation. Without that, it will be hard to sustain your commitment.

  1. You feel good about yourself at the end of the day.

This is key. A job may sound important when you describe it at a cocktail party, but when you look back at what you’ve done after a day’s work, how do you feel? Do you feel like you accomplished something, helped someone, participated in an important effort, or otherwise added something to the world around you? Or do you feel like you’ve just wasted your time? Pay attention to that. Providing a real service should feel like you’re providing a service. It may not (and probably won’t be) fun or fulfilling every minute, but after you’ve spent a chunk of time on it, you should feel like you’ve done and contributed something of value. If you don’t, think about that – and consider when you do.

Of course, this is not an exhaustive list, just a few things to pay attention to. And it doesn’t mean you have to immediately quit your job if your work doesn’t meet these standards. But it does suggest you may want to ask yourself what’s really important to you, and how does your life now support those things? How can it better support them?

And if you have any other guidelines you’d like to add to this list, please do! That’s what comments are for.

by Daphne Eviatar, coaching & consulting