Entries Tagged as 'self-esteem'

Do you need to know where this relationship is going?

Lighthouse“I don’t know what I’m going to do next but I am expecting something spectacular to fall into my lap.” – a friend of PeepJay’s

Three hearts

I’ve once again been thinking about what I want in a relationship. I started to wonder if I had a model of relationship that I was wishing for? At this point in my life, I’ve experimented with a variety of relationship styles, and I still don’t have a vision of what a relationship is supposed to look like for me. But then… do I have to know? Should I know? Is having that kind of vision (expectation?) useful? Am I feeling cultural pressure to be in a certain place (married, having kids, owning a house, etc)?

To find out if what I wanted looked like any particular model, I came up with a list of things that I wanted in a relationship.

I want someone who…

  • is my “partner”. Meaning, someone with whom I have a symbiotic relationship.
  • is honest and inspires me to be honest.
  • is excited about being in a relationship with me.
  • is a good communicator.
  • lusts after me.
  • is confident and inspires me to be confident.
  • is romantic… someone who will feed me wine and read me poetry. :)
  • has a passion.
  • practices good self care.
  • I feel could take care of me.
  • needs me at times… or who is ok with being able to rely on me.
  • makes me feel safe.
  • likes to explore new places.
  • is musically inclined.
  • accepts me.

Of course, these are all things that I “want”… which is distinctly different from having expectations. I am asking for what I want without the expectation of anyone fulfilling those wants. But surely, the more of these qualities that someone has, the more attracted I will be to them.

The Missing Piece Meets The Big O

Does that include marriage? I don’t know. I honestly don’t think about it that much, but I feel like I’m supposed to. Does it include polyamory? I think that what I really want is honesty. I don’t want to be in a relationship in which each person is actively looking for other people to be romantic with. But in the course of living, I know we’re going to meet people to whom we’re attracted… and I envision those situations being handled together. Does it include children? I don’t know (should I know?). I’m not inclined to have kids.

Are my list of wants a relationship model? Is uncertainty a relationship model?

“Being comfortable with uncertainty puts us in he position of not approaching relationships with desperation or an agenda.” says Lexi. “…which I think give the other person an opportunity to come to us as they are and be seen as they are . . . and when there is real mutual attraction maybe it helps us have better relationships.”

One thing I do know, is that not knowing where I or my relationship are going does not mean slacking on moving forward: working on my projects, setting goals, practicing good self care, and developing my sense of self and my relationships with others… yes, this is where I’m going.

“What makes people despair is that they try to find a universal meaning to the whole of life, and then end up by saying it is absurd, illogical, empty of meaning. There is not one big, cosmic meaning for all, there is only the meaning we each give to our life, an individual meaning, an individual plot, like an individual novel, a book for each person.”Anais Nin


Radical Acceptance (part 1)

Lighthouse“We will discover the nature of our particular genius when we stop trying to conform to our own or to other peoples’ models, learn to be ourselves, and allow our natural channel to open.” – Shakti Gawain

Three hearts

Ever since my last appointment with Dr. Zzzz, I’ve been thinking about the concept of self-acceptance. When I read the The Six Pillars of Self-Esteem, self-acceptance was the chapter I was the least interested in, the chapter I wanted to gloss over the most… and ironically, it was the chapter I needed to pay the most attention to (it’s always like that, isn’t it?).

The philosophy group I belong to decided to read Radical Acceptance (which Dr. Zzzz had recommended). Most of us had a copy on our bookshelves already but had not read it. I reluctantly opened the pages… and then found myself totally engrossed in the book. It’s very well written… and it feels like it was written just for me. Sigh.

Radical Acceptance

Tara Brach defines Radical Acceptance as the cultivation of mindfulness and compassion. “For so many of us, feelings of deficiency are right around the corner. It doesn’t take much – just hearing of someone else’s accomplishments, being criticized, getting into an argument, making a mistake at work – to make us feel that we are not okay.”

I know this is certainly true for me. I can be feeling great one minute, and then some incident will happen and all my self-doubts come crushing in.

“Convinced that we are not good enough, we can never relax. We stay on guard, monitoring ourselves for shortcomings. When we inevitably find them, we feel even more insecure and undeserving. We have to try even harder. The irony of all of this is… where do we think we are going anyway?”"…We must overcome our flaws by controlling our bodies, controlling our emotions, controlling our natural surroundings, controlling other people. And we must strive tirelessly – working, acquiring, consuming, achieving, e-mailing, over-committing and rushing – in a never-ending quest to prove ourselves once and for all.”

There are many things, Tara Brach points out, that we do to “manage the pain of inadequacy”:

* Embark on one self-improvement project after another – Rather than relaxing and enjoying who we are and what we’re doing, we are comparing ourselves with an ideal and trying to make up for the difference.
* Hold back and play it safe rather than risking failure – Playing it safe requires that we avoid risky situations – which covers pretty much all of life.
* Withdraw from our experience of the present moment
– We pull away from the raw feelings of fear and shame by incessantly telling ourselves stories about what is happening in our life. [...] Living in the future creates the illusion that we are managing our life and steels us against personal failure.
* Keep busy – Staying occupied is a socially sanctioned way of remaining distant from our pain. How often do we hear that someone who has just lost a dear one is “doing a good job at keeping busy”?
* Become our own worst critics – Staying on top of what is wrong with us gives us the sense that we are controlling our impulses, disguising our weaknesses and possibly improving our character.
* Focus on other people’s faults – Every time we hide a defeat we reinforce the fear that we are insufficient. When we strive to impress or outdo others, we strengthen the underlying belief that we are not enough as we are.

Whenever we reject a part of our being, we are confirming to ourselves our fundamental unworthiness.When we learn to face and feel the fear and shame we habitually avoid, we begin to awaken from trance. We free ourselves to respond to our circumstances in ways that bring genuine peace and happiness.

So what do we do?

The first step, is to identify the beliefs that we have that make us feel unworthy (“Do I accept my body as it is? Do I judge myself for not being intelligent/interesting/funny enough? Am I ashamed of feeling jealous?” etc). Throughout the day, start to become aware (without judging) of how you relate to yourself and your behaviors. Notice what your inner critic is saying to you.

Learn to recognize the thoughts you are having. When the inner-critic starts battling with you, don’t engage. Recognize the voice simply as a passing thought. Just allow the thought and its associated feelings to move through you. Notice what your body does in reaction to your thoughts.

Then… learn to “pause”.

What if we were to intentionally stop our mental computations and our rushing around and, for a minute or two, simply pause and notice our inner experience? A pause is a suspension of activity, a time of temporary disengagement when we are no longer moving toward any goal. In a pause, we simply discontinue whatever we are doing – thinking, talking, walking, writing, planning, worrying, eating – and become wholeheartedly present, attentive and, often, physically still. A pause is, by nature, time limited. We resume our activities but we do so with increased presence and more ability to make choices.

I’ve decided to choose several times during the day to practice pausing. Every morning, I wake up and make a cup of tea (it’s one of my favorite morning rituals) and sit down at my computer. Before engaging with my computer, I sit and observe what is happening in my body. There’s nothing for me to “do” except listen. There are several more times during the day where I make tea, and every time I sit back down to begin working, I pause and listen.

The book describes some common misunderstandings about radical acceptance:

* It is not resignation.
* It does not mean defining ourselves by our limitations. It is not an excuse for withdrawal.
* It is not self-indulgence.
* It does not make us passive.
* It doesn’t mean accepting a “self”.

So accepting everything means that we are aware of what is happening in our body and mind in any given moment, without trying to control or judge or pull away. It does not mean putting up with harmful behavior. It means feeling sorrow and pain without resisting. It means feeling desire or dislike for someone without judging ourselves for the feeling or being driven to act on it. Clearly recognizing what is happening inside us, and regarding what we see with an open, kind and loving heart, is Radical Acceptance.

It’s been interesting for me to really begin to pay attention to all the things that are happening in my body throughout the day. I didn’t realize how disconnected I could be – or how quickly disconnected I could become. Scheduled pauses gives me an opportunity to check in with myself several times throughout the day – while at the same time, allowing me to practice for emotionally intense moments where a pause has the potential to make all the difference.

If any of you have any experience with these techniques, I would love to hear about them.

“I must learn to love the fool in me—the one who feels too much, talks too much, takes too many chances, wins sometimes and loses often, lacks self-control, loves and hates, hurts and gets hurt, promises and breaks promises, laughs and cries. It alone protects me against that utterly self-controlled, masterful tyrant whom I also harbor and who would rob me of human aliveness, humility, and dignity but for my fool.”- Theodore Rubin

Shine on!

*~Lighthouse~*

Untangling the Tangled Woven Web

We tell lies when we are afraid… afraid of what we don’t know, afraid of what others will think, afraid of what will be found out about us. But every time we tell a lie, the thing that we fear grows stronger.

~Tad Williams

From the time many of us are children, we start to or are unintentionally taught to lie. It is considered a normal part of development because it means that a child has reached a cognitive milestone of knowing what reality is, being able to differentiate between what they know and what others know and deceiving someone. Some children get good at lying.

The messages in my family about lying put me in a double bind. From one parent the message was “Lie for me” and from the other “Don’t lie to me.” Being a double bind, there was no way to win. If I obeyed one, I disobeyed the other.

Because of this “damned if you do, damned if you don’t” stance in my childhood, I have a difficult time with lying and liars. The lies that bother me in a big way, are ones that intentionally distort reality, or obscure facts. Surprise parties, and the lies that surround them are the one group of lies that involves distorting reality, that I’m okay with, and I think it is because the liars eventually come clean. The other exception is if your life or physical safety is being threatened.

It seems to me that that our culture gives people the message of “be polite”. Where, being polite, may involve telling many white lies—your girlfriend is wearing a dress that accentuates rather than disguises the fat on her derriere. She asks if it makes her look fat. You think yes, and say “No.” You can’t stand your friend’s cooking. And you tell them you love it!

Right or wrong, people lie on issues like this because of cultural training. That is just one example of lies society condones.

Some people will not tolerate emotional honesty in communication. They would rather defend their dishonesty on the grounds that it might hurt others. Therefore, having rationalized their phoniness into nobility, they settle for superficial relationships.

~Author Unknown

One major reason we are taught to lie is to protect others feelings, and in the matter of dresses this does not necessarily seem like a huge deal. The intention is to spare the feelings, it doesn’t necessarily distort reality, “fatness” can be a subjective perception.

But if you think she is fat regardless of the dress, you run into questions like “Do I want her to know what my true aesthetic tastes are,” “Does it matter to me if she’s fat,” “Does it matter to her if I lie about this?” And maybe a few other dilemmas that have not occurred to me.

Another reason we are taught to lie is for immediate gratification. That may be as simple as the gratification that comes from avoiding punishment for our actions. Or it may be more complicated like lying about your marital status to a potential lover.

One may find themselves lying about all kinds of things to avoid hurting other people’s feelings in the moment. Things, that down the road, get found out and hurt the other person far more than an initial honest disclosure framed in compassion and kindness.

Another message we get culturally: “Be yourself” or “Be Sincere.”

This seems difficult in the context of our culture. Being ones self sometimes seems in conflict with the culture of white lies, protecting someone else’s feelings., and hiding our actions for immediate gratification. Potentially another double bind.

I interpret this message as: only be yourself / sincere, if other people can handle it.

My personal feeling is that by discouraging honest, compassionate and civil discourse, we have weakened our ability to accept ourselves and others as we truly are. We more often find ourselves offended by opinions that do not match our own. Rather than using these opinions in a potentially constructive way, as pointers toward potential growth, or a way to expand our knowledge of others and the world. Instead, we are indignant, how dare that person not have the same opinion as me!

Gaping Void

Susan Jacoby in an interview with Bill Moyers made a similar observation about a trend in our nation of not being curious about opinions different from our own when she said:

In the 19th century Robert Ingersoll, about whom we’ve talked, who is known as the great agnostic, had audiences full of people who didn’t agree with him. But they wanted to hear what he had to say. And they wanted to see whether the devil really has horns. And now what we have is a situation in which people go to hear people they already agree with. What’s going on is not so much education as reinforcement of the opinions you already have.

In my observation, some lies at their core seem to stem from the fear of not getting one’s needs met. The fears may include, but are not limited to things ranging from loosing a friendship, not having enough money, a romantic relationship, safety or the continuance of a “good” reputation, the lie falls from an individual’s lips or fingertips to protect themselves from potential loss.

Fear of change in self image, self esteem or another’s image of you can also motivate lies- again it gives the illusion of preventing loss. If you believe you are a nice person, you may be inclined to believe that by telling your romantic partner that a behavior of theirs hurts your feelings, you will create conflict. Because you might. It is not the conflict that is a problem so much as the belief that that “nice people” do not create conflict. And so you say nothing, meeting one perceived need and quashing another.

Now, you have two problems. 1) Your partner doesn’t have a relationship with your authentic self. 2) Resentment may build up because your partner is still engaging int hat behavior that hurts your feelings, and your thoughts may come tumbling out, and then you’ve got more conflict than you were hoping to avoid by not being honest in the first place.

The fear is that voicing a complaint may cause a break up, or may mean you aren’t “nice.” The reality is that honesty may cause conflict that results in a break-up. And it also gives both you, and your partner the opportunity to share your authentic selves with someone, it may be your partner, and it may be someone new. Either way, you move closer to being with someone who is a good match.

Gaping Void:Soul Expression

I personally believe that it is an error to believe that telling other people how you feel means you are not a nice person. It is how you do it, not whether or not you do it. An example of how to honestly and kindly voice a complaint is to say something like “When you do ___, I feel ___.” They may not change, and you both have the benefit of honesty. Another is to use a “soft-startup.” If there is violence in your relationship, seek help from a professional.

Looking back over the last ten years, I have noticed that the most drama and friction comes from lies, not the truth told compassionately.

While some lies seem like attempts to reduce hurt feelings, by disguising who you are in favor of the other person in an attempt to reduce drama or friction. I personally believe it weakens our ability to accept others and ourselves as they are. Moreover, I have seen many times where lies like this create more drama and friction, because while the lie reduces drama and friction in the moment, it creates a situation for a much bigger problem in the future. My friend Simon Funk says “Dishonesty is the #1 source of all drama.”

I believe it is possible to be honest with compassion for the person to whom you are being honest with. And, as an article I recently read stated, true compassion includes being compassionate toward yourself, to me, that means honoring who I am, and telling others my truth and the truth while accepting that they may not like me anymore. I generally believe that most people I encounter are honest most of the time, I don’t think our society would be able to function as well as it does if that were not the case.

Honesty is a tricky subject. I think it is generally something that helps us be closer with others and create intimacy with them, for when we are honest with ourselves, others and in our interactions, we are allowing them to know us as we really are, and providing a context in which we can make more informed choices about our lives. Being honest, especially when in doubt is engaging in one of the steps toward self-actualization and authenticity.

I am still working out my opinion on lying, I appreciate any feedback.

Lexi*

Integration with our selves

Lighthouse“It always comes back to the same necessity: go deep enough and there is a bedrock of truth, however hard.” – May Sarton

Three hearts

One of the most amazing women that I know is Emi Joy. She is one of the people in my life who has constantly encouraged me to be bigger and brighter than I thought I could be. About 6 months ago, she introduced me to a meditation that she created for herself. She calls it the Heart-Mind-Body Meditation.

HEART-MIND-BODY MEDITATION

* Rest comfortably in a quiet place.
* In your mind, picture yourself walking to a quiet place (for me, I climb into a treehouse).
* Enter the quiet place and sit down.
* Invite your heart, mind, and body to come and talk with you.
* Watch as your heart, mind, and body come into your space in whatever shape/form they take. Don’t force a form on them, just let them appear. For instance, the first time that I did this exercise, my heart appeared as a princess, my mind appeared as an old banker hunched over a desk rummaging through papers, and my body appeared as a grossly obese woman.
* Ask your heart, mind, and body how they are doing and if they need anything. In my case, my heart-princess asked for more warmth and gentleness. My banker-mind asked for more focus. My obese-body asked me to unzip the fat suit because it was uncomfortable.
* Reassure your heart, mind, and body that you are there for them and that you will do what’s necessary to take care of them.
* Thank them for expressing themselves to you.

Objectifying my heart, mind, and body has helped me visualize what my needs are. Over time, my heart, mind, and body have appeared in all kinds of forms. I note it down to keep track of how things change for me over time. I have found this meditation to be an effective way of checking in with the various aspects of myself. It helps me to integrate all the different components that are at work within myself. The meditation can take as much or as little time as I want (I usually do this while in Shavasana during yoga – or in the morning after writing my morning pages).

Visualization has been shown to be a very powerful tool in many respects.

Visualization, a form of self-hypnosis, is a tool anyone can use to help foster healing. By providing positive pictures (creative imagery) and self-suggestion, visualization can change emotions that subsequently have a physical effect on the body.

Our belief system is based upon the accumulation of verbal and non-verbal suggestions that have been gathered throughout our life experience. Through patterns of repetition and its associated rewards and punishment we learn to create our own perception of reality. In essence, we therefore become what we think. In healing, repetitive use of positive visualization allows access to the mind-body connection.

Sounds simple, but does it work? Can what we think actually have an effect on healing? Bodies do react to the thoughts you make. Our psychological/emotional state affects the endocrine system. For example, the emotion of fear is related to adrenaline. If no feeling of fear exists there is no adrenaline and the same applies in reverse- no adrenaline, no fear. They work in relationship to each other. Wherever a thought goes there is a body chemical reaction.

The hypothalamus, the emotional center of the brain, transforms emotions into physical response. The receptor of neuropeptides, the hypothalamus also controls the bodyís appetite, blood sugar levels, body temperature, adrenal and pituitary glands, heart, lung, digestive and circulatory systems. Neuropeptides, the chemical messenger hormones, carry emotions back and forth between the mind and body. They link perception in the brain to the body via organs, hormones and cellular activity. Neuropeptides influence every major section of the immune system, so the body and mind do work together as one unit. – The Healing Power of the Mind and Visualization by Linda MacKenzie

We spend a lot of time trying to tune things out of our external worlds (car noises, radios, television, people, etc.) and we also tune a lot of things out of our internal worlds. Having conversations with our heart, mind, and body helps tune our internal listening skills, which, as a consequence, helps us to manage our external worlds. When our heart, mind, and body are aligned, we become a powerful force for ourselves.

I am endlessly grateful for my friendship with Emi. I think that the Heart-Mind-Body Meditation is a fun and brilliant way of listening to and aligning with our selves.

Thank you, Emi… for everything.

“The identification with the whole can only come when the individual has lived out the utmost of his aspirations and is at peace with himself.” – Anais Nin

Shine on!
*~Lighthouse~*