Self-Compassion

One of the main purposes of mindfulness is to see things as they are, rather than as we imagine them to be or wish them to be. The invitation to be present with whatever arises, in any area of our lives. This inquiry can be uncomfortable at times, when we examine the painful areas, which raise judgment or aversion. This is understandable–we seek pleasant experiences and avoid unpleasant ones.

Why would you want to be with something unpleasant or painful? Perhaps because in your life, as in everyone’s life, there are painful things just won’t go away. Or, you may find that if one unpleasant situation does happen to change, it’s replaced by the next distressing thing—yet another thing to fight, resist, and get rid of.

As many of us have found out, blocking the pain, pretending that it does not exist, or intellectualizing it, does not work. Pain is inevitable. The question is whether the way we engage with the pain helps or hurts us, frees or imprisons us.

One of the Buddha’s well-known parables is about a person being struck by two arrows. The first arrow is the pain, and it is inevitable; the second arrow is suffering, and that we can work with. What brings about the second arrow is the resistance to the pain–flexing around it, pretending it isn’t there, etc. A simple equation would be:

Suffering = pain x resistance  

A dear friend of mine posted on FB during this pandemic: “It’s been a great weekend – restful and lovely – but tonight i feel inexplicably sad. still having trouble concentrating to write or read – and just … knowing that we probably don’t have the power, or the will, to transform our world in the way it needs to be transformed, post this crazy virus crap. well shit, what if i am feeling sad because I finally slowed down long enough, unplugged long enough, breathed deeply enough … to begin to *get it* ? to actually have the enormity of this start to sink in? is the solution to spend tomorrow busier? or: is the ‘solution’ to live even more deeply into the feeling?”

I think my friend nailed it with the “solution” she poses. Thankfully, resistance is not a constant. If it were we would be doomed. But resistance is something we can work with and learn to let go of, or to at least soften around, and our mindfulness and compassion practices can help. The first step is to recognize what is going on. What is the pain, and where is it? Is it compounded by a resistance component? What does it feel like in your body? Where? What are the thoughts that are common with resistance? Can you see how resistance flavors an experience in a very recognizable way, but that it is separate from what is happening?

You can start exercising your muscles of containing pain by building a little bit of resistance around something mildly unpleasant, like some itch or discomfort you feel while meditating. You will notice how your mind will kick up a storm against why this is so ridiculous not to scratch. But you can just watch your mind railing and let the nose itch. Then you will discover what might be revolutionary to you: the itch will eventually go away by itself.  

Because these fast times have eroded our ability to withstand pain and postpone gratification, many of us don’t know that we actually are able to just tolerate a craving—and it will go away by itself.  You may notice that resistance will diminish, and maybe even dissolve, once you just bring gentle awareness to it.

A great example is Cori Doerffeld’s children’s book The Rabbit Listened. The protagonist, a boy named Taylor, built a beautiful castle from his building blocks that then got destroyed. Many animals come to visit him in his anguish, encouraging him to laugh it off, to cry, to move on and build a new one, to exact revenge on the wrongdoers… and only the rabbit sits with Taylor, listening to him as he cycles through pretending, crying, being angry, laughing, planning revenge, and eventually trying to rebuild. My friend Yifat Matzner Heruti’s work on parenting is based on this principle: rather than “fixing” our children’s discontent, we sit with it, kindly and gently support and inquire what arises, and see the sensations, feelings and thoughts change and transform.

If you think of yourself as your own seemingly inconsolable child, you’ll see that this medicine can be applied to yourself, rather than just to the people around you.

In addition to these benefits, flexing your psychological muscles to be able to contain the fact that you are experiencing an unpleasant thing also gives you the pause you need to choose the way you want to react. Your patience with yourself allows you, once you feel that you have extended yourself the compassion you needed, to choose a different way to react. 

How do we do it? A key part of sitting with unpleasant experiences is to be kind to us as we do it—to learn to extend ourselves self-compassion.

This is a skill that you learn. Sometimes your own personal makeup and/or your cultural upbringing makes it feel selfish or indulgent to feel and express compassion for yourself. But doing so is not the equivalent of numbing your mind to suffering (which is a form of resistance.) Taking the time to do this is far from selfish: it gives us greater capacity to extend the compassion toward others. Chiding yourself over feeling what you’re feeling is resistance.  

Another source of confusion is that many people lump self-compassion with something very different–telling yourself stories about how miserable and aggrieved you are. You’re drowning your immediate, somatic experience in your intellectualizing – this, too is a form of resistance, in which we engage either because we want affirmation (social media) or because we think we will toughen ourselves up if we have high expectations of ourselves.

So what do we do? We accept what is going on for what it is.   There are many traditional and modern practices of self compassion. A good place to start is psychologist Kristin Neff’s work.  Her exercise “self-compassion break” walks you through three aspects of self-compassion:

  1. Recognizing the suffering: Allowing the feeling to just be without yielding to the temptation to tell a story. Tell yourself: “this is a moment of suffering.”

  2.   Common humanity: Social worker Brené Brown talks about how difficult it is to receive comfort, from yourself and others, if you think this is unique   The details can be unique. The truth of universality hides other truths – race, class, gender, sexual orientation, disability, family status. How the  current pandemic crisis is impacting different people is a great teacher of this. But the ember of feelings is the same: lonely, afraid, stressed out, frustrated. That others suffer is not a way to trivialize your own suffering, but rather a way to engage as an active participant in the dance of life. Tell yourself: “I am not alone; suffering is a part of life.”
  3. Offering yourself kindness, through a phrase such as “may I be kind to myself,” or anything else that has a similar compassionate intention. You may feel that this step is about cutting yourself slack, or being too permissive, which could go against a rigidly held stiff-upper-lip ethic. But it is actually a nice middle path between repressing the feelings and telling yourself stories about them   It is not a story about whether you’re right or wrong, but rather an invitation to alleviate the suffering you feel.

These are hard times and the suffering around us is overwhelming. Remember to include yourself in the circle of compassion and kindness. Your own health and sanity can be a beacon for the people around you, as you continue to offer compassion in ever-expanding circles to your loved ones, friends, acquaintances, strangers–even difficult people–to eventually encompass all living beings. You, too, are a living being, deserving of love and belonging. 

Parenting Without a Village

Roberto Benigni’s wonderful film Life Is Beautiful tells the story of a father who, sent to a concentration camp with his young son, creates the illusion of a “game” at the camp to shepherd his son unscathed through the horrors of the Holocaust.

I’ve been channeling the spirit of Benigni’s character in the last six weeks all day, every day, and we’re now told there’s going to be another month of this. The continuing effort to be everything for my son, to foster happy, meaningful experiences for him, to make this time special, and to do what I can to minimize the trauma he might experience as a consequence of social isolation at a tender, formative age, is the main and most important project of this time for me–possibly the most important project of my life. It is deeply fulfilling, full of joyous moments, and–yes–deeply exhausting and depleting at the same time.

The other day I was on a work call (Microsoft Teams), in which I had to explain to our dean that fronting as ideal workers on these calls echoes our fronting as ideal parents at home and is truly impossible, and that our ability to participate in the sacrifices that the situation demands–teaching nights and weekends–was not an option unless the preschools and daycares opened. A well-meaning colleague who is child-free shared with us a link to an app that silences background and child noises on work calls.

While this was kindly meant, the distortion embedded in it was colossal. I don’t want or need an app to silence my child. I need my work to recognize that my child needs me and that he is at the top of my priority list. I need to hear my child MORE, not less, during this time. The capitalist workplace would frame our family as an inconvenience to the enterprise, but it is the enterprise–the long workday, the expectations of splitting an organic life–that is the real inconvenience.

We are mourning the paid day-long structures that keep our children busy and social while we engage in the socially approved tasks of the adult working world. And of course, this virus, which is a great teacher, has exposed financial inequalities and problems in the provision of this service. But this hides from sight the ways in which this service in itself is a distortion.

In The Wild Edge of Sorrow, writing about trauma caused by family, Francis Weller observes:

Having worked with people for more than thirty years in my practice, it is clear to me that finding a target to blame is effortless. Nothing is asked of us when we simply assign fault to someone else for the suffering we are experiencing. Psychology has colluded in the blame game, pointing an accusing finger at our parents. While many of us suffered mightily because of unconscious parenting, we must remember that our parents were participants in a society that failed to offer them what they needed in order to become solid individuals and good parents. They needed a village around them—and so did we. Of course we were disappointed with our parents. We expected forty pairs of eyes greeting us in the morning, and all we got was one or two pairs looking back at us. We needed the full range of masculine and feminine expressions to surround us and grant us a knowledge of how these potencies move in the world. We needed to have many hands holding us and offering us the attention that one beleaguered human being could not possibly offer consistently. It is to our deep grief that the village did not appear.

For those of us living the life of professionals–mobile, class-jumping, geographically removed from our families for opportunities–this crisis brings up the deep grief not only over the loss of this village, but also the loss of its paid replacement. It makes me wonder about Pa and Ma in Laura Ingalls Wilder’s first book, Little House in the Big Woods (and apparently I’m not the only one.) How did Pa and Ma cope without their village? Without their extra pairs of eyes and hands? What was their internal world, as parents? Was there exhaustion? Was there mourning for community? Was there worry about the girls’ socialization? Or were their emotions shaped by an upbringing with different expectations?

Intellectualizing this feeling of grief or venting about it seems as alienated from the experience as ignoring or suppressing it. There are countless moments of grief and exhaustion and fear, as there are countless moments of elation and joy and overflowing love. Sitting with them and feeling them is important, because these moments are what is happening now. Sitting with the grief as it wells. Sitting with the joy as it erupts. Not just in formal practice. Moment to moment, throughout this rich and strange moment in our lives.

Equanimity

A good place to start a conversation about equanimity is the serenity prayer from Alcoholics Anonymous: God grant me the serenity to accept the things we cannot change, courage to change the things I can, and the wisdom to know the difference.

And there is a popular meme that has emerged in the activist community that emerged as an answer to that, which says, “I want to change the things I cannot accept.”

I love that meme, because there’s just something so human about railing against our universal predicament. Why are there things I cannot change? There is so much suffering, and I want to fix everything! Especially because so many of the things that are wrong are our fault—climate change, infection, mortality rates, injustice, inequality, access to resources.

But many of us are activists and advocates, and people who do world-improving work, and we have found out, the hard way, that this desire to change everything has a price.

First, the world at large sometimes resists our grand plans. Think about the efforts to educate people to self-isolate. I’ve seen really good people go bananas online in the face of evidence that others are not staying home. It makes so much sense to isolate and stay home, and yet—how can it be that this logic, that is so obvious to you, is not obvious to others? And I’m seeing millennials blame boomers, and boomers blame millennials, and Gen Xers blaming everyone else, and this place of compassion for humanity and care for others just becomes a battlefield of mudslinging—and people get more and more frustrated that the world doesn’t fall in line with their plans to fix everything, and their frustration leads to anger, and the anger doesn’t help, because—have you ever seen anyone being blamed and chided and yelled at smiling a beatific smile and saying, “now that you’re yelling and cussing and offending me and publicly humiliating me, I get it, and I’ll change my ways”?

Second, the indiscriminate struggle to change everything has an impact on the person who is struggling. Psychology Today reports that compassion fatigue used to be a problem that was most commonly seen among health care professionals. Because their work puts them in situations where they commonly see or hear about ongoing and sometimes unspeakable suffering, it is not unusual to see some of the most skilled, caring, and compassionate “helpers” fall victim to compassion fatigue. I’ve seen really interesting and heart-wrenching literature on secondary trauma among human rights lawyers, public defenders, asylum attorneys, people who see awfulness at work every day. However, in today’s world, where every tragedy is instantly broadcast directly into our living rooms (TV), laps (laptop), and/or hands (smartphone), compassion fatigue is no longer unique to certain professions. As Dr. Amit Sood points out in his book, The Mayo Clinic Guide to Stress-Free Living, “… we are inundated with graphic images of the unimaginable suffering of millions. We can fathom the suffering of a few, but a million becomes a statistic that numbs us.”

Sometimes, this incessant stream of suffering makes us feel burdened by the suffering of others, and occasionally we slip into blaming others for their suffering. We could also develop our own destructive habits – sinking into overeating, or excessive use of drugs or alcohol, or being glued to the TV, and we can start closing our hearts with deprecating humor, and worst of all—we can deny ourselves self-compassion by denying that there’s anything wrong going on.

In fact, according to the Compassion Fatigue Awareness Project, “denial is one of the most detrimental symptoms” because it prevents those who are experiencing compassion fatigue from accurately assessing how fatigued and stressed they actually are, which prevents them from seeking help.

I’m going to suggest that this feeling is real, and yet if someone told you to just shut it all out and distract yourself with a new purchase or a bubble bath, that would ring very wrong to those of us who want to open our hearts. Clarissa Pincola Estes writes in Women Who Run with Wolves about talking to women who are very invested in social justice work. Sometimes they’ll tell her, “I just can’t go on with all the suffering that’s going on.” But when she says, well, why don’t you just go ahead and give up, they say, “give up??? How can you tell me to just give up with all the suffering that’s going on?”

Great ecological and spiritual teacher Joanna Macy pioneered “Despair work”, otherwise known as “Despair and Empowerment.” this approach acknowledges despair and “burnout” as honorable, springing as they do from the interconnectedness of all being. Macy posits that if these feelings are not blocked or ignored or covered over, they can be a tremendous source of further energy.

So, equanimity is not ignoring other people’s suffering or being cold. On the contrary, it’s all about sitting with the suffering with a full heart and accepting the nature of the suffering, to the point that your acceptance gives you a moment to make the right choices about where to put your energy. Because of that, equanimity is the virtue that balances the other three immortal virtues. It makes sure that you are not so attached and embroiled in the suffering of others that you can’t make good choices about how to help them.

Now, the traditional phrase used to meditate on equanimity is:

“All beings are the owners of their karma; their happiness and unhappiness depend upon their actions, not on my wishes for them.”

The term “karma” can be rather loaded, because it is used in two very different contexts. The first one is as part of a complicated belief system, which actually precedes Buddhism: as I learned during my work on Yesterday’s Monsters, The Tibetan Book of the Dead contains a very intricate cosmology and a theory about the cycle of death and rebirth that has been, to a great extent, lost in translation and in cultural context. And because of that, the second context is the popular reduction to “do good deeds, get enlightened; do bad deeds, get reborn.” This popular interpretation rankles many people, and understandably so, because many of us understand it to mean that everything bad that happens to someone is that person’s choice. And those of us in the social sciences know that’s not the case: there are a lot of environmental factors that build into the fate. Example: audit studies. Two people apply for the same job and send the same CV. Comparable education, comparable skills. But the one called Brad gets the job and the one called Jamal doesn’t. So how is Jamal an “owner” of his own karma?” If viral testing is available only to wealthy celebrities, is it some sort of divine reward for being good?

So when I say “accepting” this reality I don’t mean shut down your social critique or delude yourself that this is okay. This is where the difference between “is” and “ought” is critical. You can believe that some social or political or economic situation should be better, but it will be very hard for you to make it better if you get caught up in not accepting that it is, in fact, not better now. Come to terms with what is actually going on, and with the fact that many factors come together to create these inequalities, or miscarriages of justice. Not only does it help you shift over faster, but it also shrinks your own complicity in whatever is going on to its true size.

At Al-Anon, a sister organization of AA catering to relatives and friends of people with alcoholism, the slogan is The Three C’s. We didn’t cause it – it is not our fault that the other person drinks, it is their private battle, We can’t control it – we have no power over the other person’s desire to drink, We can’t cure it – it is an illness that cannot be cured through any known medical remedies. This can be very hard for family members to accept, because sometimes a relative who has a drinking problem will accuse us of driving them to drink. And there are of course a lot of conditions and causes that come together in creating a drinking problem, some that are the person’s choice and some that are not. But accepting this, and being able to sit with the suffering of the problem without selling ourselves a story about it, is a key step.

So the idea is not for you not to care. You care deeply and open your heart. And you accept that things involve suffering. And you sit with the suffering, and your willingness to sit with it without leaping to “fix” it gives you the pause that you need to respond skillfully to the task ahead.

Let me give you some examples. One of the aspects of my job is that every day I learn about something that is going on in the world that is absolutely horrible. In 2013—and this is after many years of work!—I sat with a California Senator and he said, “we have to do something about juveniles in solitary.” And my mind began to reel: Juveniles in solitary? And immediately the mind is thrown in a thousand different directions. I get letters from prison every week. People sharing things that are really hard to believe are happening. And having this equanimity practice, developing the capacity to accept that yes, this is a thing that happens in the world, and just sit with it—gives you the pause you need to come up with a plan.

When my colleagues started hearing about COVID-19 in prisons and jails, and knowing what we know about the conditions in prison, the really flawed healthcare. So these places are a real Petri dish for contagion, and the suffering is immense. And a group of friends of mine put together a spreadsheet, and they are collecting information from all the prisons and the juvenile facility and the immigration detention centers about how many people are infected, and what the visitation policies are like, and what quarantine is like. Now each and every one of these stories is a microcosm of suffering magnified, and you can just stare at this and think, “this is unbearable.” But taking the pause to look at this—and yes, we are all collectively responsible for how many people are in prison, but each of us personally is not responsible for the entire crisis. That would be an oversized perspective of the self, and there’s even a little bit of megalomania that can sneak in there. But instead, this pause gives us the chance to make a group effort to propose regulations, to reach out to administrations—each in their own locality, each according to their skills and abilities, and make a difference from a place of skilled response.

Perhaps it would be helpful to end with an anecdote that Frank Ostaseski tells in his book The Five Invitations:

Once during a talk in Germany, Bernie Glassman Roshi referenced Avalokiteśvara, the bodhisattva of compassion. The deity is pictured with a thousand arms. In each hand, there is an ear to hear the cries of the world. A thousand arms are there to respond. Bernie was suggesting that compassion is a natural and appropriate response to suffering. A man stood up and said, “This is all well and good, but I don’t have a thousand arms. I have only two arms. What am I supposed to do to alleviate all that suffering?” Bernie paused, then very beautifully said, “You’re wrong.” The man insisted, “No, I am quite sure I have only these two arms.” Bernie asked everyone in the room to raise both their hands up in the air. There were over five hundred people in attendance. “Look,” he said. “A thousand arms.”

Glassman provided the best example of the important mix between compassion and equanimity, which you can also find in the words of Rabbi Tarfon in the Mishna: “It is not upon you to finish the work, but neither are you free to desist from it.”

Go forth and build the world; add the one block that is within your power and skills.