I Don’t Feel Understood

I don’t’ feel understood.

Communication is a peculiar thing.  We probably didn’t always have it and only started to develop it as a detailed set of grunts about 100,000 years ago.  Over time our vocalizations have become more subtle and nuanced. We have taken an intricate set of sounds and trained our mind to automatically translate them into complex meanings. With a lot of these meanings being invisibly applied in each person’s head, don’t be surprised if you aren’t understood in the first attempt. It is unlikely that your words are being translated to mean what you intend.

Add to that all the different meanings our mind can derive from the same words and there is another layer of distortion and misunderstanding waiting to happen. Suppose someone told you they went to the bank today. Do they mean river bank or savings bank? “I banked on the new tires not slipping and banked a hard left.  I missed the bank building, got control of the car and came to a stop along on the river bank.”

Only by having other words in the conversation, assuming they are provided, does your mind know how to correctly translate the word “bank” four different ways.

“I thought I understood you.”

There is a translation our mind does when it hears words. Over years our language circuits have been trained to provide meaning to words so quickly we don’t notice all the various meanings or phrases and the emotions they produce.

Mary and her husband John would meet at home at the end of their respective work days.  Sometimes they would go on walks in the neighborhood. Mary, a particularly caring spouse would notice her husband lost in thought, his body stiff with stress and somewhat moody. Wanting to connect with him and give him a place to share she would ask, “What’s wrong?”

Mary considered this a question that showed she cared, was interested in him, and an attempt to help John feel better through communication. For her this was being a loving partner doing what a loving partner does.

“Nothing,” John would respond and the conversation would stop dead.

What was John actually translating as the message of sounds?  No telling exactly but given some patterns of communication men learn through childhood, growing up, relationships, self image and self esteem issues, and ego translations here are a few possibilities.

She’s thinks something is wrong with me.

She is judging me.

I feel rejected by my partner.

I should have it all together but she thinks I don’t.

I do not impress her so she doesn’t respect me.

I’m a disappointment to her.

I’ll compensate and project that everything is fine with me and I have work completely under control.  Nothing is wrong.

His response, “Nothing.”  And with that all the problems he was sub-consciously thinking might be going on in his relationship just got solved.

Did all this kind of thinking go on in the background or sub-conscious of his mind before he answered with his ego projected image?  There is no way to know for certain with each person, but something like those unconscious beliefs can become activated with such a question.  The mind can recognize many patterns and process many bits of data automatically by the time we reach adulthood.  Many or more likely most of these will be unconscious to us until we go looking for them.

In this case a man has learned to project an image of confidence and having things under control to a woman.  Yes it is his wife, but that doesn’t mean he wants to be seen as weak, stressed, worried, or unsure about a situation. If he suspects she is thinking such things then his projected image might go up. Depending on the size of his ego’s belief system he might still be propping up a positive image of himself even if she sees right through it.

What is being asked here?  

So what is a girl to do if she wants to have an honest conversation with her partner?  First understand that the words, and the way they are packaged have different symbolic meanings to the listener.  We often speak in a shorthand method and a lot of meaning and context is lost.

What Mary really wants to communicate is:

I notice that you seem preoccupied in thought and seem stressed.

I care about you and want you to feel better.

Is there something you want to talk about and get out of your head and then we can move on and enjoy the rest of our day?

Instead of conveying all these thoughts our mind bundles them all up into a shorthand question like, “What’s wrong?”

When we use a word like “wrong” we trigger a number of other meanings and possibly emotions associated within the listener. It’s a word that may have been used in past unpleasant emotional experiences.  The word “wrong” is then a symbol and can easily trigger those emotional memories and patterns.   These unpleasant emotions to the word might not be in his conscious awareness, but it doesn’t stop his mind from making associations and running internal communication and emotion patterns connected to it.

Mary was kind of skeptical that a man would be so emotionally sensitive to just a certain word like that.  However she agreed to experiment with it.  The next time John was in a funky mood after work, she asked him open ended questions instead, “What are you feeling? Or “What are you thinking about?”   Mary had to keep her jaw from dropping open as John unloaded about upcoming inspections he was concerned about, personnel problems, and the extra hours he was going to have to put in that would cut into some of their weekend plans. Apparently asking in an open ended way opened the door to a lot more sharing.  When Mary removed the words like “wrong” that labeled the situation there was more freedom for him to describe what he wanted.

Changing one word didn’t solve all of John and Mary’s communication issues, but it sure did make Mary notice which words she chose and the different type of responses she would get. It also got her to realize that little things like word choice and phrasing made a big difference. Over time it was a lot easier to avoid words and phrases that triggered John’s beliefs of being criticized or issues of insecurity and self esteem that hindered an open conversation.

Asking open questions like, “what do you think about ______,” are a lot less restrictive and help open a channel of communication. Applying adjectives or assumptions that define a person’s experience before they share it with you sometimes pushes the communication door closed. In general people don’t like to be labeled or their experience defined for them so consider looking for those dynamics in what you communicate and then practice leaving your labels and assumptions and see what happens.

What did you mean by that?

It’s sometimes hard to know what someone means. We might have an understanding of the words, but the meaning can be different depending on the tone, emotion, or attitude. This makes effective communication through emails and writing difficult in relationships.  Work information tends to be more matter of fact, but personal relationships are sustained with emotion so those elements matter. More meaning is conveyed verbally because we can use tone, emotion, intonation, and even facial expressions to completely change meaning.

With an emotion of wonderment and awe, “Why did you do that,?” can be complimentary.

With a curious tone, “Why did you do that,?” is a question.

In a harsh tone, “Why did you do that!”  is a criticism or reprimand.

The same five words are used in each case but the messages are very different. The emotion and tone are the real message and the words are just the wrapper containing the emotional meaning. Some confusion might arise if person A asks the question in one manner, but it is heard by the listener a with a different quality of emotion.  At that point the listener responds to something that isn’t asked or said.

Sarcasm is sometimes a pseudo humor that reverses the meaning of words.  When you tell someone they did a great job with a sarcastic voice you are communicating they did a terrible job.  The words provide a compliment but the emotional tone delivers a criticism. This kind of humor is one of the ways we mask our critical judgments and toxic emotions inside a denial wrapper of a joke.  Clear communication is difficult enough, and being understood is more challenging.  If you want to be heard and understood it will help to match the emotion and tone with the meaning of the words.

What did you hear?

Even if you package all emotion and tone correctly on your half it doesn’t mean that it is received with the same meanings. Culture has an impact on how things are interpreted.  If you grew up in New Jersey perhaps you spoke in a harsh berating way with people you love.  If you take that same attitude and tone with people in Denmark or even other places in the US, they might not consider you friendly.

Not only cultural background, but also personal experience plays a role in how we translate what is said to us. If a woman comes from an abusive relationship experience where she was often berated and criticized it will skew her interpretation.  A man might ask her, “Why did you do that?” in a curious or kind manner, but she hears criticism and put downs in those kinds of questions. Her mind has been conditioned to automatically translate certain messages into meanings of criticism regardless of emotional content.  This happens so quick there is no time to consciously think about alternative meanings. In these cases what is called for is a re-conditioning of the emotional responses our mind makes so they aren’t automatic anymore.   It also helps to be in an emotionally safe environment so those patterns don’t get reinforced as you are trying to dismantle them. I address this issue of establishing boundaries in more detail in one of the sessions of The Relationship Course.

The Listening Half of the Conversation

So while I’ve spent some time explaining how language has lots of opportunities to be misunderstood we need to consider the other half of how you communicate as well. Consider that sometimes you might not understand what the other party is saying. In your mind you will probably assume to know what they mean. You are confident in your assumption that the meaning you understand is the one that they are attempting to communicate. To help you better understand others notice when you feel confident that you understand what someone is saying. This can happen very fast and we are often unaware of it. We typically rush off to respond as if we understood the other party perfectly. In fact, what we understood perfectly was the meaning we applied to what they said.
To challenge our “know it all immediately” mind of assumptions, when it is important, and you want to connect, take time to explain what you understood them to say and verify that you understand them.

 

 

Ritual and Ceremony in Everyday Life

Why do I use ceremony and ritual in my process and at my events? The short answer is because it works. But that answer wouldn’t have sufficed for me when I started this inner work. I was educated and worked as an engineer so I required more research and understanding. I hope people are skeptical and so that short answer shouldn’t suffice for you either. In the realm of personal growth, self-help, and guru’s there are many false paths so it can be prudent to be skeptical.

I was trained to do the experiment or run the calculation myself and not just take someone else’s answer as good enough. Even in professional engineering and science work you check other people’s work and have other people check your process and calculation to ensure it doesn’t have mistakes.

When I started reading books on personal growth I was hesitant about ceremony and ritual. It looked like hokey stuff to me. Going to church as a kid didn’t help. I didn’t see any value in the ceremonies they did. Ceremonies in church seemed empty of value and meaning. When I didn’t understand them they seemed to take on a mystery that fed fear and superstitions beliefs. Fortunately, early in my personal process of change I was reading Care of the Soul by Thomas Moore and he helped clear up some of my misunderstandings, fears, and resistance. Thomas Moore helped me understand that we use ritual and ceremony all the time and that it has value in deepening our experience of life and events. This helped me get over some of my judgments and fears. Being skeptical doesn’t mean cynical, or to doubt everything. We have to try new things to see what will work and what won’t. See my previous post about my first ceremony to find out how it turned out.

Ceremony and Ritual in Everyday Life

We use birthdays to celebrate life and longevity. We customarily wish people happiness and sing them a song together. There might also be a Christening or Baptism as an intent for a young person’s well being in life. Weddings are ceremonies where people come together and unify their commitment to love, honor, respect, and take care of one another. Anniversary parties are for fun and to celebrate love. Thanksgiving is a celebration of gratitude. Independence Day is a celebration of freedom. Christmas time holidays are a celebration of great love and family connections. Holidays and celebrations are filled with rituals that deepen our connection to emotion, and to each other. Sometimes the bonding happens through the ritual of sharing a sports game together.

Funerals are our ceremony to honor and pay respects to the departed. They also afford family and friends to engage in practices that will help them to detach from that relationship emotionally and move on with their life. These rituals serve a purpose for those still living.

When I was in the military I put on my uniform each morning. With it I assumed a new identity, and personality. I shed my personal life attachments and commitments, and embraced a serious commitment to service. Wearing the uniform made many things about my personality and expressions change such as showing affection, my posture in how I stood, sat, and how I spoke. When I first put on the uniform I was taught that it was a big deal. I put on that uniform and it was an individual ceremony of change where I transformed my focus and intent within. Over time I became practiced at the change and it became automatic ritual of personal change each time I got dressed.

We also use ceremony and ritual in smaller ways in our everyday lives. At a sporting event we play or sing the national anthem. The music invites us to connect with our country men and women in a unified way. After the game competitors shake hands in a ritual of respect. Brushing my teeth is a personal ritual of cleansing. If I don’t brush my teeth before bed I don’t feel like things are in order.

Some people start their job by getting dressed for it. Others don’t feel they are ready to go until they first have their cup of coffee or tea in the morning. We probably don’t think of these everyday actions as rituals that connect us to our lives, activities, relationships or ways for us to focus our attention and intent, but they are. An action or activity can be practical and still have a ritualistic emotional feeling or centering aspect to it. There are rituals we do all around us that help us get centered in an emotional state and focused. We probably just have a different label for them.

All of these ceremonies and rituals add richness, depth, emotion, meaning, and order to our lives and relationships. We may not think of these everyday activities as rituals or ceremonies. Somewhere the terms ceremony and ritual have been left out of our cultural lexicon. In doing so we may not be as conscious of the value they serve. Even if the value they serve is to connect us socially with friends while having a beer and watching a sporting match. The term ritual and ceremonies have somehow unconsciously been relegated to realms of the religious or superstition. In doing so we may have lost some of the importance we use them for in engaging our attention, intent, and connecting with others.

Early Resistance to Ceremony

For me, the resistance to appreciating and utilizing ritual and ceremony grew as I distanced myself from the religion I grew up with. I didn’t understand the meaning of all the symbols and I didn’t connect with the meanings I did understand. The ceremony therefore seemed empty and rote. By distancing myself church ceremony I somehow distanced myself from all ritual and ceremony. In the separation I lost some connectedness with others and a deeper connection with life.

In the church the priest was doing the ceremony and so I wasn’t engaged. I was sitting near the back only watching what the priest had is attention and intent on. What I didn’t realize is that when you watch a ceremony you are not experiencing it in the same way as if you are doing it. Doing rituals and ceremonies is always much more powerful than watching or thinking about them. You’ll have no idea the power of ceremony if this is your only experience. When I finally engaged in my own ritual I knew what all the meanings were because I created the ceremony for myself.

What is Ceremony?

The essential part of a ceremony or ritual is the concentration of intent and attention that you put to work on beliefs, emotions, and feelings. Our patterns of fears and false beliefs were created because we put some amount of attention and intent into building them. Then to dismantle them also requires a similar amount of attention and intent. In our house of beliefs in our minds, the nails and screws were all driven in by a force. That force is a kind of personal will power that I call intent. To take out those screws and nails holding beliefs together requires a force as well. A ceremony is an event where you focus your force of intent to release those beliefs. In a wedding you direct that intent to make commitment to love and respect. At other times you can use that intent to release agreements, beliefs, or commitments that you previously created.

Ceremony can be anything. It can be as simple as making tea. The real essence is the attention and intent you put behind it. You can make tea in a stressed out way with fears of judgment that your guests won’t like it. Or, you can make and serve tea with a focused attention and presence that changes the mood in the room. Walking doesn’t look like much, but when done in a funeral procession it can be reflective, mourning, releasing, and put us in touch with a very precious commodity of life so that we can then further appreciate the time we have and not waste it. You can clean out your garage or a closet as a grudging bit of work, or you can direct your attention to see it as a cleansing of your past and baggage. As you let go of items of your past you are freer with your attention to live in the moment. Done in this way it is a ritual of ceremony. Without awareness and intent it is just a chore to get done as soon as possible.

Where is there ceremony and ritual in your life? How do you use it to change focus your attention, your emotional state, ground yourself into a centered feeling, or change the direction of your life? Do you have rituals like brushing your teeth, morning coffee, or physical exercise that help center you? Do you have certain holiday foods, songs, activities, or decorations that give you a sense of purpose and connection? What ones do you want to create that would make your life and relationships richer?

Where or when do you judge and diminish the practice of ritual and ceremony in your mind? Is it necessary to do so considering that you are probably including such activities in your day, even if it is just a matter of doing dishes and brushing your teeth? Consider that by reclaiming power over the lexicon of ritual and ceremony that you are claiming power over areas of your life that you have previously dismissed as hokey or ceded to the realm of superstition.

Life is richer in emotion, love, and happiness when we engage our attention on it. Ritual and ceremony is just a label that describes moments when we consciously create richer moments. My suggestion to you is that you claim and create more of these moments instead of letting them be lost to habits of the past. Doing so will carry you a few steps further on your pathway to happiness.

Ceremony to Change Beliefs

My Experience with Ceremony

About the time I was discovering fears and false beliefs that I was living by I was also reading Care of the Soul by Thomas Moore. I decided to create a ceremony and see if this would help let them go. I had no idea what would work and what wouldn’t but I was willing to try new things. Previously I was unaware that I had unnecessary fears so I hadn’t needed to let them go before. Not having any experience I decided to try a ceremony and see what happened.

I had taken a couple weeks to investigate what my fears were and to write down the beliefs that were behind them. One of the fears was about taking time off before I took another job. I wanted an extended vacation. However, within ten seconds of thinking about a long vacation my mind would kick in with reasons that I shouldn’t. I took time during these weeks to write down and analyze all the reasons and see what was behind them and if they were valid. This kind of analytical work helped clarify what the beliefs were and that I would be fine, or at least better off without them. Intellectually I had made the decision but my mind still had the fears, thoughts, and beliefs. That is what the ceremony helped address.

The ceremony I made was a commitment to letting go of fears, and specifically the beliefs related to these fears. I didn’t notice anything change at the time of my ceremony. It was just a calm peaceful day devoted to a release. No thunder or lightening when off in my head. There were no beams of sunlight or rainbows to mark the occasion. But the next day I was driving in my car headed home when I noticed the internal dialog in my mind had changed. Before I would think about taking some time off, but fearful thoughts would arise about money, gaps in my resume, or that others would think I was a bum. We’ll that day while driving I started thinking about what a great trip I had and how nice it would be to extend my time. Then there was only quiet. There was a quiet peaceful space where the fearful thoughts used to be. It was the absence of those fearful thoughts that was tangible evidence for the power of one’s intent in the use of ceremony. I had experienced changing my thoughts, beliefs, and emotions through ceremony. I had to explore more and I did.

Ceremony Doesn’t Have To Make Sense

There are things that aren’t logical and that is okay. It doesn’t make sense that a ceremony that I did would change the pattern of thoughts in my head. Or at least it didn’t at the time. Since then I have studied and experienced a lot more and it makes sense to me know. I studied and worked as an engineer because I wanted to know how things worked in the world. What I learned from engineering didn’t tell me how my mind, or emotions worked. Logical answers didn’t tell me why I sometimes had negative thoughts, judgmental reactions, or why my mind dreamed at night. None of the logical things I learned explained human behavior or emotions. Love and fear drive so much human behavior and what goes on in the world but neither one of them is logical. After working as an engineer I still wanted to understand how things in the world worked and since love and fear was behind so much of what was going on in the world I studied love, fear, and the belief systems behind each. I discovered that you can change the emotions of fear into love. And, to be balanced, fear can also corrupt love and turn it into something destructive.

When you understand how love and fear work in your mind you will understand your self much better. When you learn how to transform the fear you have and create peace, quiet, and love, you will become wise. Understanding emotions, beliefs, and the processes for changing them don’t see logical, or at least with logical according to what we learned in school. These patterns of thought and emotions in your mind don’t operate by forces we are familiar with like gravity and physics so they seem weird, illogical, and confusing. However, these realms can be explored, understood to have their own dynamics, changed, and mastered.

In the beginning ceremony and ritual were weird, and wrought with superstition because I didn’t understand them. Just like all things seem a bit weird until we understand them. Even our own emotional reactions are weird, and strange things that we fear, until we explore and understand them.

By just using the analytical part of my mind I didn’t understand ritual and ceremony, the value it could have enriching my life, and the speed at which it could affect change. Of course I didn’t understand love, fear, emotions, or how my mind worked either at that time. As we grow and mature we grow and understand things beyond a simple model that logic allows. That’s good because the physicist, philosophers, and engineers, have as much right to understand illogical nature of unconditional love as the musicians, poets, and sages.

If you join me on one of my retreats you will learn more about ritual and ceremony as we incorporate them into our activities. Why do we use ritual and ceremony in these retreat events? Because they work really well to make changes in our patterned thinking, beliefs, and emotional patterns. At the end of one of those retreats you still might not understand how they work, but hopefully you will understanding that ceremony does work to help change what goes on in your mind.

Self Sabotage Disguised as Encouraging Words

“I should be practicing more than I am.”

One of the most common sabotaging thoughts a person has is, “I should be doing more than I am.”  It can sound like a statement of fact, but it is really a judgmental self-critical thought. And a debilitating one at that.   The result is  an emotional shot to the gut, perpetuating feelings of unworthiness and failure.

Our mind can quickly imagine a more perfect scenario than where we are.  It can imagine that we practice our mindfulness exercises 16 hours of the waking day, and some dream work while we sleep to get the full 24 hours of consciousness training.  But you know what?  That’s just not realistic.  Being consciously aware and present at that level is something that you have to work up to.  Because our mind can imagine a “perfect self” or a “disciplined practice” doesn’t mean that we should be doing it. I can imagine running a marathon, but I’m not ready for that. To do that smartly, I’d have to work out and train for that kind of distance.  I’d have to start small and build up to that level. It doesn’t make sense to imagine running a record-setting marathon after a few months of training and then compare and reject myself to that imaginary standard of achievement

The same is true for our progress to greater happiness.  That’s partly why I call it “Pathway to Happiness.”  It’s because it is supposed to be a path of many steps. It’s not called, “The one move that will change your life,” or “one leap to what the critical voice of the Judge says you need to do to be perfect and acceptable.”

Take a moment to recognize that thoughts like, “I’m not doing as much as I should,” have a negative impact while not adding any benefit to your progress.

You can tell two kinds of stories. 

Suppose you do some journal writing for 20 minutes.  You can tell yourself, I should have done more.  I should have gotten up earlier or not watched that TV show and written another 20 minutes.  The result of which is that you feel like a failure.  And when you think about doing a practice later, your mind will attach those feelings of failure and associated unworthiness to not doing more. That negative feeling will cause you to practice less because of the way that kind of story makes you feel. You don’t want to feel bad, so your mind instinctively shies away from thoughts of journal writing.

You can also tell yourself a different kind of story.  You can tell yourself, “I did 20 minutes of practice. That’s twenty minutes more than zero.”  When you tell your self that kind of story you feel good about what you accomplished.  You could have done zero, but instead you took initiative and did some work. Now you feel good about what you did. You did the same amount of work, but you feel good about doing it instead of bad. That good feeling conditions our emotional self to feel better about doing the exercises.   We are intrinsically wired to feel good, so we are motivated to do some more practice when we think about it that way. This kind of story adds emotional motivation instead of the other kind of story that builds an emotional barrier.  Both are compared to imaginary standards.

To build long term momentum going forward, consciously change the kind of imaginary comparison you make about your practice

Shifting this one story about our process might not be enough to turn everything around, but it is one step in the right direction. Take another, and another, and another, and they will begin to add up. If you are like many people you have bought into this kind of criticism dozens or hundreds of times.  Changing this one type of story isn’t just taking one step, it has the effect of hundreds of steps over time.

The Right Amount of Time and Practice for You

There is the possibility that we just don’t have the time to devote to working on our process one or two or four hours a day. One of the things you won’t find in my program are suggestions about how much you should be doing. There isn’t a requirement to do an exercise 4 times a day, or for 20 minutes in the morning five days a week.  Why?  Because everyone is different.  Some people are unemployed and so they might do 2 hours a day for a while until they start a job.  Someone else might have a job and raising a family.  They try to set aside 10 minutes in the evening a couple of days a week for some practice but still don’t always get to it. They might have to make time by listening to audios on their work commute.  Besides time, there are factors of motivation, and resistance to the process that slow us down.  What does resistance look like?  Resistance can be disguised in pseudo encouraging phrases like,  “I’m not doing as much as I should,” or “I really need to get his perfect before I move on.”  That thinking makes us feel bad about practicing, even though at a surface level it sounds like we are trying to kick our self to do more.

The reason I don’t tell people how much to do is because the right amount is different for everyone.  Only you can know what is right for you.  Only you know the factors in your life. Those factors also change over weeks and days.  You can find my interviews with people who have dome my course in the Free Audio podcasts.  These are people who created big changes in their life. There is a potential upside, and a potential downside to how someone listens and interprets these. The upside is that it helps to know that change is possible, and how different people go about it. It’s also good because it can inspire people to take action and make changes in their life.  The downside is that it provokes the self-judgment response in some minds.  The Judge comes in and compares them to how other people approach the process.  The resulting story is something like, “I’m not doing as much as I should.”   The comparison to an imaginary self has more believability if there is an audio example of someone else to help prop up the story. Please be mindful to use those audios in ways that help your process and avoid the self sabotaging thoughts that hinder.

Back to Marathon Proportions

Even if I have the time to exercise all day, I also have to build up to working out over time.  I can’t go for a run and do 15 miles today. My body isn’t ready.  I am probably not mentally ready either. I have to work up to it.  In the beginning, a person might start with a 20 minute walk. Then they get into a habit of doing that several times a week.  When that feels good, the walks become longer. Jogging is added, and then running. A person needs to build up their mental focus as well as physical endurance.  The same kind of build up applies to our mindfulness and Self Mastery practices. You don’t get into physical shape overnight. It is a lifestyle change.  The same is true for effectively changing our beliefs, emotional states, and behaviors. Being happy, mindful of your attention, emotions, enjoying moments of the day, and how you express your self is a lifestyle change, give it time.

Pursuing Perfection Hides Patterns of Self Sabotage

Self-Sabotage in the Pursuit of Perfection

Perfection is the enemy of progress when it comes to learning something new.  If you are trying to get things perfect, you end up focusing on all the things that aren’t working.  Some people are so concerned that they have to get it perfect that they don’t try doing anything because it will be a failure.  This kind of thinking sabotages your process

Don’t try to become perfect or even what you consider proficient at an exercise before going on to the next. For best results, do a mixture of the practices even if you are bad at them in the beginning.

Think about someone who decides to get in shape by getting physical exercise.  They start with walking in the neighborhood. They also cut out some unhealthy snacks.  Cutting out unhealthy foods doesn’t involve exercise directly, but it helps.  When some weight comes off, they start to jog a little bit while on their walks.  Instead of just cutting out junk food, they make some efforts to shop and cook healthier.  Shopping and cooking differently aren’t directly part of “exercise” but they are part of a greater lifestyle change that helps the body be fit. What you put in the grocery cart isn’t directly related to the workout you do at the gym, but the effect is. The same kind of mixture of activities and exercises helps facilitate a healthier mental and emotional state. You don’t want to be running a half marathon before changing what you drink and eat.  You do them together.  Making small changes in multiple areas helps facilitate change in the whole self.  “Mixing it up” with the Self Mastery coursework accomplishes a better overall understanding of your practice.

Some Things Can’t Be Perfected Anyways

Some of these exercises can’t be perfected based on what you have learned up to this point.  If you are doing the Basic Series you are going to find that you have judgmental thoughts about yourself, and other people. 99 out of 100 people won’t get rid of their judgmental thoughts using the exercises in the Basic Series. I address the dismantling of the Judge and Victim characters in the Advanced Series.

In the Free Trial Sessions, I invite you to be mindful of your Attention.  You’ll probably try to control your attention, and will be successful part of the time.  However, it is unlikely that anybody will be successful at this for extended periods of time.  I try to manage people’s expectations on this one, but people’s minds are likely to imagine some perfect performance possibility anyway.  You aren’t going to achieve that ideal control over your attention.  That’s because there are beliefs that interfere with directing your attention no matter how hard you try.   If you just discover what your Attention is, and that you don’t have much control over it, then you’ve gotten a great growth in awareness that is enough.

Actually getting control over your attention from those beliefs and emotional reactions is done in the Basic, Advanced, Relationship, and other courses I have planned.  My point is that you won’t get any exercise perfect.  So don’t let a story trick you into getting something perfect before benefitting from a new exercise, practice, or session. Keep learning and practicing in multiple areas.

As you get better at being aware of your emotions (Session 9) you will have more skill in identifying certain beliefs they arise from. As you break down these beliefs (Session 11 and others) you will have more personal power to hold an attitude of Acceptance (Session 6).  Practicing Acceptance will give you more control over your attention (Session 3)  Having more control over your attention will allow you to better shift your perspective (Session 5, 7, and 10)  Better flexibility in shifting your perspective will improve your work in the Gratitude exercise (Session 1).  These exercises work as a system to reinforce each other.  When you get better at a later one, you can improve more in earlier exercises without having directly practiced it.   If you try to get “perfect” by just focusing on a limited number of exercises, you actually limit how well you can do in that area.

If you limit the number of practices you do, you won’t have the chance to improve on that practice as much as you would if you included others. The work here is to become a better all around player, and not become “perfect” at just a small part of the game.  If you were playing basketball, it would do you no good to be the best dribbler, but not be able to pass or shoot.  In the realm of mindfulness practices, it doesn’t make sense to be great at a single aspect and yet not be a well developed and well rounded in your skills.

These kinds of sabotaging pursuits of perfection show up when people are doing the Free Trial sessions and consider moving on the Basic Series.  There are sabotaging thoughts telling them that they need to be better before moving on.  The same happens for people who finish the Basic Self Mastery Series and are considering the Advanced Series.  They talk themselves out of expanding their tool set, techniques, and range of skills with thoughts lik:I’m not ready for that.”

“I still need to work on the Basic Practices”

“That’s for other people because I’m not really good at this.”

“I need to really get these skills of the Basic Series down before I move on.”

I think these are sabotaging thoughts and detrimental to progress.  I generally find that people should be doing exercises that they are not ready for.  If a person was ready for an exercise it would be easy, and they wouldn’t grow from it.  For an exercise to be helpful, it is going to be challenging and you are going to struggle with it for a while.  That’s okay.  That’s generally how we grow stronger, develop new skills, and build new neural pathways.

One of my qualms is that I named the Advanced Series “The Advanced Series”.  People have it in their mind that it is so “advanced” that it generates reactions in their mind. It’s not really Advanced in that you have to be an expert, or even proficient at the Basic Series exercises.  Advanced just means it is a set of practices you advance to after you have done some Basic Series work.  Later, if I get to it, I might change the name to something like “Self Mastery Series Level II.”

 

The Downside to Trying to Get Things Perfect:

The path to getting better is to practice a lot.  Try, fail, struggle, make mistakes, and try again.  That’s how we really learn, anyway.  Be concerned with learning, which involves trials and failures.  We learned to walk only by falling down many times.  If you want to be a good golfer, you have to be willing to swing at the ball and hit a lot of bad shots along the way.  With practice you learn to hit more and more good ones. If you keep practicing these steps you will travel far on your individual pathway to happiness.

For effective strategies in avoiding Self Sabotage,  I recommend the Free Trial Sessions of the Self Mastery Course 

 

 

 

 

 

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