What Are Your 10,000 Joys and 10,000 Sorrows?

Image by Madison Oren

There is an oft-quoted Taoist saying that every human life contains 10,000 joys and 10,000 sorrows. Meaning, it’s human to suffer, to struggle with painful emotions like sadness, loneliness or anxiety. But it’s also inherently human to experience positive feelings like joy, pleasure, happiness, love and pride. A rich, well-lived human life involves experiencing – and allowing ourselves to truly feel – all of our feelings, both pleasant and unpleasant.

As this is my last post of 2023, I am in a reflective mood, looking back over the past year and digesting everything that has happened, both good and bad. I also spend a lot (too much, according to my loved ones!) of time thinking about my 56 years of life on this planet, all the things I have experienced, that shaped me, that made me, me. And this reflective process can be a double-edged sword, as when I’m feeling a bit down, it can easily turn into a self-critical rumination, my Inner Critic reminding me about all the things I have said or done that I feel bad about in some way. Not helpful.

But on more balanced days, I can also remember moments of great joy. I had lunch with a dear friend recently and she asked me what skydiving was like (I tried skydiving back in my journalist days, when I would go on crazy adventures and then write about them). I did a tandem skydive and remember it with crystal clarity – the sheer terror of jumping out of a plane at 12,000 feet, plummeting towards Earth at lunatic speed and every cell in my body screaming, ‘We’re going to die!’

And then, my instructor pulled the rip cord and all that plummeting terror instantly stopped as we floated slowly towards the ground, silently circling above the stunning Oxfordshire landscape of verdant hills, fields and woodland. It was the closest I have ever come to flying and it was… blissful. I can still taste the sheer joy (and relief at the knowledge I was not actually going to die!), the visceral sense of freedom and in-your-bones wonder and beauty of that experience. Magical.

The practice: Focus on your joys

So here’s a little assignment for you over the Christmas break – try journalling about the 10,000 joys and sorrows of your life. If you’re like me, and most people who struggle with their mental health at times, it’s a good idea to just bullet-point the sorrows, without going into too much depth. And definitely don’t try and think of 10,000! Just do a timeline of the big, tricky stuff in your life, with a sentence or two for each.

That’s because every human brain has a built-in negativity bias, so we focus on anything that could be threatening – painful memories, worries about the future, problems in our life – in great detail, while only giving fleeting attention to the good stuff that happens all the time. It comes and goes, without sticking in your mind and brain.

Then spend a lot more time on your 10,000 joys, even if it’s hard to think of many. As with all of the practices I recommend, there is no right or wrong way of doing this, just have a go and see what happens. And remember that the more we focus on good stuff – happy memories, moments of triumph or achievement, kind words or gestures from friends and loved ones, the birth of a child or first kiss with a beloved – the more we correct that negativity bias. We start to focus more on good, pleasant or enjoyable experiences, moment to moment and day to day, which over time rewires our brain to think about and feel those things more deeply.

And if you would like help with this rewiring process and focusing more on the joys, try my Hardwiring Happiness: Talk & Meditation practice on Insight Timer. It’s based on a brilliantly simple practice by Rick Hanson, from his book Hardwiring Happiness: How to Reshape Your Brain and Your Life. I love this practice and use it all the time with my clients, who seem to love it too. Just click on the button below to try it now.

I hope that helps. And I hope you have a wonderful, restful, restorative break over the festive season. Thank you so much for your support, connection, comments and kindness throughout 2023, in response to my teaching, to my Insight Timer practices, through my various social-media channels and via email – I am so grateful and deeply appreciate every one of you.

I have some exciting plans for 2024, including my first-ever 7-day course for Insight Timer, so stay tuned to these posts for more details about that and other upcoming events in the year ahead.

Sending you love and warm thoughts ❤️

Dan

The Buddha Taught Us How to Avoid Turning Pain into Suffering

Image by Abhijeet Gourav

I turn 56 in a couple of months and, although there are many things I like about growing older, there are some definite drawbacks. Wrinkles, back pain and various minor health ailments – none of these are much fun. But the biggest drawback for me is the change in my sleep pattern. And especially my brain’s newfound trick of waking me up at 5am every day, for no apparent reason.

I really need my sleep. Eight hours every night would be good, but nine is probably my sleep sweet spot. Six hours, which I got last night, really doesn’t do it for me. I’m currently on my fourth coffee of the day, which helps, but is no substitute for a good night’s sleep.

My eyes feel kind of scratchy, everything is a bit of a struggle and it’s hard to escape the feeling that you’re dragging yourself through the day, waiting for that glorious moment when you can go back to bed and hope for a better slumber tonight. This is all a bit painful, especially because I understand the increasingly persuasive science around the importance of sleep for our mental and physical health.

Turning pain into suffering

Luckily, I know enough about Buddhist psychology to understand how not to turn this pain into suffering. This was one of the Buddha’s many great insights – he taught that human life is inherently painful. We all get older, every day. There is nothing we can do about that, however much we might dislike it or slather on anti-ageing potions to hold on to our youthful looks. And with age often comes illness. Again, there is a lot we can do to prevent that, but some illnesses will inevitably come with advancing years.

The biggest, scariest truth we all have to face is that one day this will all come to an end. This is the hardest thing that any human has to grapple with – we are not immortal and so our time on this planet is finite.

All of this brings pain in the form of stress, worry, anxiety, sadness and other difficult emotions. And this pain is inevitable, to a greater or lesser extent – we can’t get rid of or avoid it completely, however hard we try. But the Buddha also taught that we then turn this inevitable pain into avoidable suffering through the way we respond to the initial discomfort.

He famously used the metaphor of a first and second arrow to explain this to his followers. When we feel pain, it’s as if we are hit by an arrow – this hurts, of course. But when, for example, we feel loneliness as our ‘first-arrow’ pain, but then start thinking, ‘I can’t stand feeling lonely, it’s the worst feeling in the world,’ or, ‘God, I’m so lonely – and I always will be. I just know I will never find someone to love,’ we add the second arrow of suffering.

Just feeling the pain is enough

Knowing this, I have become much more skilled at not turning my first-arrow pain of tiredness into second-arrow suffering. I used to think, ‘Oh man, I am so tired. I just hate this. I know I will feel terrible all day, it will affect my work and I won’t be 100% in my sessions today, which means I am letting my clients down…’ and on it would go, until I felt thoroughly depressed, on top of the tiredness.

Now – today, for example – I just think, ‘Oh well, I’m just tired. It’s not the worst thing in the world. Many people are suffering greatly right now, so this isn’t that big a deal in the grand scheme of things.’ And… I just feel tired. No depression. No unpleasant rumination. I just get on with the day, which seems to go much better.

Now I’m not saying this is easy, especially if the pain you feel is far greater than my relatively mild tired-and-scratchy feeling. Struggling with the impact of trauma, being highly anxious and panicky, or deeply depressed, are clearly much worse and harder to manage. But the same principles do apply – if you can just feel the pain, whatever it is, without piling on a whole load more mental and emotional suffering, you will feel less anxious, less panicky, less depressed.

And if you are feeling some kind of emotional pain right now, this practice I recorded for Insight Timer might help: Soothing Painful Emotions with the Breath.

I hope you do find it helpful – sending you love and warm thoughts ❤️

Dan

What Can Buddhism Teach Us About How to Live a Good Life?

Image by Jamie Street

Many of us in the West assume that Buddhism is mostly about mindfulness. That’s because, in the 1970s, mindfulness entered the Western medical mainstream as an eight-week programme: mindfulness-based stress reduction (MBSR). From there, interest in mindfulness snowballed until, today, we have mindfulness programmes in schools, prisons, hospitals, corporations – even the House of Commons!

And this is a wonderful thing – mindfulness has a host of benefits for our mental and physical health, so the more people incorporating it into their daily lives the better. It’s just that mindfulness, and meditation more widely, is just a tiny fraction of Buddhist teaching, practice and psychology. In fact, Buddhist teaching is mostly about how to live your life, rather than how to sit on a cushion.

As someone who has long been fascinated by Buddhism, I was intrigued by this idea – that there might be a set of guidelines about how to live a good life. And not just for monks and nuns – who have incredibly complex guidelines about how to live – but for a layperson like me.

I try to live my life according to these Buddhist ‘precepts’, which are very much guidelines, rather than strict rules. That speaks to me, because I don’t much like organised religion, the idea that this or that action is sinful and will be punished, or virtuous and will be rewarded by everlasting heavenly bliss.

Remember that the Buddha was primarily a teacher and psychologist, who offered his insights into how to free ourselves from suffering. And living by these precepts is a key part of that – so here they are…

The five precepts

1. To abstain from taking life

2. To abstain from taking what is not given

3. To abstain from sensuous misconduct

4. To abstain from false speech

5. To abstain from intoxicants as tending to cloud the mind

Let’s break these down, one by one. First, the Buddha taught that we should avoid taking life – in fact, we should not kill any ‘sentient’ being. This obviously means not killing any other human, but there is a great deal of debate about what sentient means and how far we should take it. Personally, this precept is a big part of my being vegetarian, because I don’t like to kill any other being – not cows, pigs, sheep or fish, but also ants, wasps and other pesky creatures. How you interpret this one is up to you, but given the climate emergency and ecological crisis, it certainly seems helpful to avoid harming living things wherever possible.

The second precept seems fairly simple – it basically means don’t steal. But it also means not cheating on your taxes, or exploiting other people’s generosity. If it’s not given to you freely, it’s best not to take it.

Precept three is all about sex – sensuous meaning sexual. So of course we should never assault, harass or harm anyone sexually. But I think this also speaks to not having affairs, using pornography, or otherwise letting your sexual desire lead you into taking unkind or un-compassionate action.

The fourth precept essentially means don’t lie. But this is more subtle, as it also means speaking the truth wherever possible – unless it means hurting another person. Sometimes it’s best to stay silent, or hold information back until someone is ready for it. So, as with all the precepts, it takes a bit of thought and is subtle and sophisticated, rather than a black-and-white ‘do this’ and ‘don’t do that’. You kind of have to figure it out for yourself.

Finally, precept five is all about drugs and alcohol – don’t misuse them, of course, but also don’t ingest anything that will make you mindless, as opposed to mindful. Remember that the Buddha taught we should aspire to being mindful all the time. When walking, eating, drinking, talking, thinking, using the toilet, working, watching a movie, and so on. All the time. So ingesting a substance that interferes with that ability is not helpful.

Advice for non-Buddhists

Let me be clear here – I’m not trying to convert you to Buddhism! These precepts are just as helpful for Christians, Muslims and atheists as they are for Buddhists. They are simply suggestions about how to live a good life, which causes you and other living beings as little suffering as possible. Feel free to follow all of them, or none. And if you do follow them, remember they are not strict rules, but guidelines that you can adapt to suit yourself and your situation.

For example, you may love meat as part of your diet. If so, perhaps you could reduce the amount of meat you eat and buy organic chicken, say, instead of battery-farmed chicken. That will cause a great deal less suffering to the chicken you’re about to stick in your oven!

You don’t need to be a monk, or live a perfect life. Just do as much good as you can and that will make a huge difference, to you and the rest of the world.

And I hope you find these ideas as helpful as I have.

May you be well

May you be happy

May you be free from suffering

Dan

Can You Turn Towards Your Suffering with Compassion?

Image by Khadeeja Yasser

Life is suffering. This is the first of the four Buddhist Noble Truths. Of course, life can also be beautiful. This can be in big ways. The birth of my grandchild last month, my sister’s incredible promotion after years of employment struggles, or the TARGIT-IORT breast cancer treatment research breakthrough recently.

The beauty of life can also be found in the smallest forms, far from the headlines. Being held in the understanding arms of the nurse at the hospital last week. Watching my cat rolling around in joy while my husband tickles her belly. Seeing two friends crying laughing and clutching on to each other in the station this morning.

Claire van den Bosch, Clinical Director of Heal Your Trauma

One powerful way of tending to our own suffering is to intentionally balance what we’re paying attention to, so that we’re also noticing the beauty.

Another powerful way of tending to our own suffering is – instead of turning our attention away from it – turning attention towards it. Sitting down with it, and opening up the tender heart of self-compassion towards it. And there is a form of suffering that I feel most moved to bring into focus in this post: the suffering of judging and shaming our suffering.

How often does a part of us observe the pain we’re in about something and ask, ‘What are you getting so upset about?’ Or, ‘What’s wrong with you?’ Or, ‘When are you going to grow up?’ Or, ‘When are you going to get over this/stop being so sensitive/stop being such a baby?’

I’ve heard other practitioners refer to this as negative negativity or ‘the unnecessary suffering’.

The common humanity of suffering

In my experience of my own system, and my clients’, this self-shaming is a huge and extraordinarily human aspect of our suffering, and one of the most painful kinds, to the extent that shame is arguably the most painful of emotions.

The good news is that it is also the form of suffering most amenable to transformation through the healing power of self-compassion. As Kristin Neff reminds us repeatedly in her beautiful meditations, when we are suffering it’s possible to respond to our suffering – rather than with the voice of, ‘Why are you being such a baby?’ – with the voice of, ‘Wow. Yes. This is really hard right now. It’s really painful to feel like this. And it’s also deeply human. I know I am not alone in feeling like this sometimes. In this experience, may I be kind to and supportive of myself in the way I would with a dear friend who was having the same experience.’

Something I am struck by right now is that there are so many forms of suffering over which we are powerless. Perhaps the majority. This was very alive for me this week, supporting a friend whose daughter is experiencing the extreme distress of what seems to fit the description of Rejection Sensitive Dysphoria, which neither my dear friend or her daughter had ever heard of.

What is Rejection Sensitive Dysphoria?

RSD (you can read more about it here) is a frequently experienced, but often misunderstood part of ADHD. It can be an excruciating experience, beyond the territory of the more familiar realms of insecurity, rejection, suspicion and fear that most humans encounter in relationship from time to time.

It can feel like an unbearable howl of devastation, like a nuclear rage, an utter determination to remove ourselves permanently from someone’s orbit, to punish, or the compulsion to relentlessly demand. It can come as an absolute conviction that we are being slighted, humiliated or secretly ridiculed. It can often precipitate self-harm – and can also ultimately prompt the sufferer to create a life that avoids any chance of feeling these feelings. Which is likely, of course, to become a life of loneliness, emptiness and shame.

It is almost inevitable that someone experiencing RSD (especially if they don’t know that RSD is a thing, a matter of how the brain is wired, and a kind of distress not experienced by everyone) will experience extreme shame about their suffering. Part of them knows that their intense feelings are out of proportion in some way to the circumstances. ‘What’s wrong with me?’ ‘I’m a hideous human being,’ ‘I’m crazy,’ ‘Why can’t I control myself?’

When diagnoses can be helpful

This is one of the reasons I believe diagnosis – of whatever we have going on – can be powerfully helpful for many of us. To discover that there is an explanation that something was never within our control, that we are suffering with something dreadful that others also suffer with – can be profoundly de-shaming. Whether it’s RSD, neurodivergence in general, the menopause, a dissociative disorder, adrenal fatigue, or any of the countless neurological, organic or hormonally caused experiences with psychological and behavioural symptoms, the discovery that our experiences are not after all evidence of a weakness of character can be a profound relief.

But in truth, none of our experiences – even the most negatively consequential for ourselves and others – are evidence of weakness in our character, if we can find the courage and external support to bring radical curiosity to them. You may find Dan’s guided meditation, Working with Your Inner Critic, helpful for this endeavour.

And nothing facilitates this deep discovery more powerfully than bringing compassion to our suffering.

In place of the ‘What’s wrong with you?’ ‘You’re so crazy/lazy/stupid,’ we can begin to cultivate the heart reflex of ‘Wow, this is so painful, this is really hard, this is genuinely a moment of suffering for me. Please may I be kind to myself.’

In this way the first suffering may remain unchanged – the anguish of RSD jealousy, the snappy reactions of the menopause – but we have transformed the second layer of suffering, the shame about the suffering, into heartfelt kindness towards ourselves and a felt connection with the rest of humanity.

If you recognise the potential benefit for you of learning to cultivate deeper self-compassion, do sign up for our webinar on 27th May, The Healing Power of Self-Compassion, using the button below.

With love,

Claire

Webinar: Not Just Mindfulness, But Trauma-Sensitive Mindfulness

What is Enlightenment? And Could You Ever Achieve it?

Image by Brennan Martinez

I just finished a brilliant book – Waking Up: Searching for Spirituality Without Religion, by Sam Harris. If you’re interested in spiritual growth, personal development, mindfulness, Buddhism, or just want to expand your mind and improve your mental health, I strongly recommend it. And it’s got me thinking a lot about enlightenment. Is it even a thing? And if so, is it accessible to the likes of you and me, or just to shaven-headed folk who sit for 18 hours a day in some lofty monastery in the Himalayas?

To answer the first question: yes, I am convinced that enlightenment is real. Here are a couple of definitions from Matthieu Ricard – a Buddhist monk and all-round wonderful (and enlightened) human being: ‘Enlightenment is a state of perfect knowledge or wisdom, combined with infinite compassion,’ which sounds a bit daunting, right? I’m not sure I will ever achieve that level of perfection, however hard I try!

But his second explanation sounds much more achievable: ‘Enlightenment is an understanding of both the relative mode of existence (the way in which things appear to us) and the ultimate mode of existence (the true nature of these same appearances). This includes our own minds as well as the external world.’

Put more simply, in Buddhism enlightenment is often defined as waking up. Over 2,500 years ago, the Buddha taught that we are all walking around in a dream, with at best a fuzzy sense of reality. For example, I often write in these posts about feeling defective or not good enough. Why do so many of us feel that way? Because we are trapped in a (bad) dream, in which we are somehow less than other people, incompetent, dislikable, or whatever negative, self-critical story we have been telling ourselves since we were children.

So, as Matthieu Ricard explains, becoming enlightened means waking up and understanding how things really are – both in the world and our own minds.

The path to enlightenment

Still sound daunting? OK, try thinking about it like this. I once heard another Buddhist teacher explain it beautifully. He said that we may never reach that state of ‘perfect knowledge or wisdom’, but we can all step on to the path leading in that direction. And the path is right there beside you. All you have to do is step on to it (try it now, if you like – it’s right there!).

How do we step on to this path? Well, reading books like the one above, or anything explaining Buddhism, meditation, mindfulness or how to generate positive mental states such as metta, equanimity or compassion. Jon Kabat-Zinn’s books are all wonderful, as are those by Sharon Salzberg, Kristin Neff and Rick Hanson.

Developing a yoga or meditation practice (or preferably both) are also fairly simple and doable ways to step on to that path. Working with a skilled therapist, who can help you tell yourself a kinder, more compassionate story about your life, will also get you moving in a helpful direction.

And attending webinars and workshops, like my Heal Your Trauma events, or those of any other teacher who makes your brain light up and heart feel warm – Dr Gabor Maté is one of the most brilliant teachers we have, so do check out his books and events.

If you need some help with developing a meditation practice, check out my large collection of guided meditations on Insight Timer – they are all free, with optional donation. And there are thousands of other wonderful teachers on the app, so feel free to explore them too.

Again, enlightenment sounds like a big, scary, impossible word – but it really just means waking up. Seeing things more clearly. Treating yourself and all other living beings with kindness and compassion. Understanding that everything changes, so it’s unhelpful to try and grasp on to it, or try to be rigidly in control. Knowing that this life is probably the only one we have, so it’s infinitely miraculous and precious. Don’t waste it berating yourself for things you never did, or faults you don’t possess.

Let me leave you with a little mantra for the day, to help generate some self-warmth and self-compassion. Try it often throughout the day, silently repeating each phrase on the in-breath:

May I be safe

May I be well

May I be free from suffering

Sending you love, metta and warm thoughts, wherever you are in the world,

Dan

Why All My Webinars & Workshops Are Affordable for Everyone

Image by Lina Trochez

I have decided to make all of my Heal Your Trauma events affordable for everyone. I am currently offering a range of webinars (via Zoom) and workshops (a mixture of in-person and online) – here are all of the events planned for 2022.

Why the change? Well, a couple of important reasons. Ever since I set up Heal Your Trauma, I have been wrestling with how to charge enough for the events to cover costs, but still make them accessible to as many people as possible. This is a labour of love for me, because I am passionate about helping as many people as possible to heal from their trauma and subsequent mental-health problems. After trying a number of different pricing models, I had one of those lightbulb moments last week – I realised that this was the best way to make sure that I can realise the project’s core value: Offering affordable help for anyone who is struggling with their mental health.

I am also deeply moved and concerned by the current cost-of-living crisis in the UK, throughout Europe and across the globe, where so many people are struggling with the impact of war, hunger and the climate crisis. In my country, the UK, millions of people will struggle to pay their heating bills this year, so even modest prices for mental-health support will be out of reach for many. So this is the second reason for the change – everyone can now access high-quality, evidence-based teaching, help and support.

The Buddhist concept of Dana

I have also changed the booking system for my events, so if you click on the Book Now button below you will be whisked off to the Eventbrite platform and offered three options for booking your place, either completely free, a Reduced-Fee Ticket or Supporter Ticket. If you are able to pay for your place, I would gently encourage you to do so. There are a number of expenses involved in running these events and the Heal Your Trauma project generally, so any donation you can make, however small, will help me cover those expenses.

It may also be helpful to understand the Buddhist concept of Dana – a Pali word (the language of the Buddha) which means, roughly, generosity or the voluntary giving of materials, energy, or wisdom to others. Dana works two ways – one, it is part of my commitment to Buddhist values (I try, with varying degrees of success, to live my life according to these ‘precepts’) in offering these events to most participants for free.

And second, if you are able to contribute in any way, you are making the same commitment. Your donation allows those who cannot afford it to attend the many Heal Your Trauma events I have planned, for this year and the next.

The new pricing system will start with my next Zoom webinar: Overcoming Depression: How to Lift Your Mood & Feel Calmer, Happier & More Hopeful, which takes place on Saturday 15th October 2022.

You can book your place now, using the button below – I hope to see you there.

Sending warm wishes – especially to those who are struggling right now, for any reason,

Dan

Hatred is a Poison – Don't Let it into Your Heart

Image by Nathan Lindahl

Watching events unfold in Ukraine, our natural empathic response as humans is to feel shocked, upset and overwhelmed at the images we see and stories we read about this terrible war. These are normal, natural emotional responses, so allow yourself to feel whatever you are feeling right now. I feel those things too.

It’s also completely natural and understandable to feel angry about what’s happening. And that anger can be a kind of healthy energy that fires us up to help in any way we can, whether that’s donating money, clothes, food or time; signing petitions and writing to our leaders, urging them to act on our behalf; welcoming refugees to our shores in any way we can; or sharing messages of support for the Ukrainian people on social and mainstream media.

Anger is like rocket fuel at times like this, as we refuse to be frightened or cowed and stand up to brutality and injustice – as our parents and grandparents did in the Second World War.

Why hatred doesn’t help

But there is one emotion that, although easy to feel at times like these, is not helpful – and that’s hatred. It can be easy to hate Putin, his inner circle, or the oligarchs who have made vast riches by stealing from the Russian people. We can find ourselves hating the soldiers who drop bombs on helpless civilians. You may find yourself hating people on social media, who express pro-Putin or pro-war sentiments.

It’s easy to do. But, however seductive hatred may be, it won’t help anyone or anything. The Buddha taught us this vital message 2,500 years ago. He called hatred a ‘poison of the mind’, because although it’s easy to feel and can be addictive at times of conflict or strife, it’s also toxic, corrosive and highly destructive to both the hater and hated.

Don’t believe me? Try this thought experiment. Think about a time recently when you hated someone – really hated them, deep down in your guts. If it helps, you can close your eyes and imagine you are right there, living through that experience again. Play it out, moment by moment, reliving everything that went through your mind – all the angry, vengeful or even violent thoughts you had about this hated person.

As you do, see if you can feel what it’s like to hate, in your body. You might feel a great upsurge in energy, a burning sensation in your gut or chest, or a bitter taste in your mouth. Your muscles will be hard and tense, ready for action. Your jaw might be clenched and fists tight. Millions of years of evolution are preparing you to fight, possibly even kill, this person you hate so much.

(I know – or at least very much hope – you have no intention of acting on these feelings, but it’s helpful to remember that this is why we feel them, in evolutionary terms. Hatred is inextricably linked to the fight part of your fight-flight-freeze response.)

The cost of hatred

Doesn’t feel so good, does it? This is what the Buddha meant by hostility and hatred poisoning our minds, because they feel so awful when we experience them. They really do feel poisonous in your mind, heart and body. And when we hate it also distorts everything, focusing all of your energies on the hated person’s negative traits, words or actions, forgetting that they are human too, with a mother and father, friends, perhaps a partner and children. They love and are loved. They’re not evil, or a monster, or some kind of subhuman creature. Even Putin. Even Hitler, Stalin or Mao.

Deeply damaged and so damaging of others? Of course. People who need to be stopped, with every non-violent tool we have at our disposal? Absolutely – we need to stand up to Putin, or he will do even more damage. Personally, I would like to see him tried for war crimes at the International Criminal Court, as well as every other tyrant causing suffering around the world.

Anger? Yes. hatred? No

But I refuse to hate him for what he’s doing in Ukraine, because if I do, he has won. The Dalai Lama teaches that we should never let another person’s behaviour disturb our inner peace. And I am trying to be guided by that wisdom, doing everything in my power to help the Ukraininan people, feeling anger, upset, outrage – but never hatred.

I feel so strongly about this that I long ago made a commitment to stop using the word ‘hate’ in my thoughts or speech (around the time I started learning about Buddhism, by the way).

I won’t let Putin or anyone else make me feel that, or break the commitment I made to myself. I refuse to let my mind be poisoned.

Instead, I am sending deep love, compassion, and a heartfelt hope for peace and an end to their suffering to the people of Ukraine.

And my warmest wishes to you, wherever you may be in the world,

Dan

Please donate to Unicef, who are helping children in Ukraine and those fleeing from the conflict in their country

Listen to My Guided Mindfulness of Breath Meditations on Insight Timer

Image by Hari Nandakumar

Mindfulness of Breath is the core meditation practice in both Buddhist and Western, secular mindfulness traditions. When you have established a regular meditation practice, it’s beneficial to sit in silence, mindfully focusing on your breath, sounds, thoughts, body or any other point of focus. But if you are a beginner, it’s a good idea to listen to guided meditations first, as sitting in silence for long stretches of time can be challenging (and will quickly introduce you to your busy, restless mind!).

That’s why I have recorded a series of Mindfulness of Breath meditations for Insight Timer: five-minute, 10-minute, 15-minute and 20-minute versions. All of these practices are free (as are tens of thousands of meditations by myself and other teachers on the InsightTimer app), with optional donations if you so wish.

You will also find Loving-Kindness practices, a Body Scan, a Safe Place Imagery, Box Breathing and Compassionate Breathing techniques, a Four-Stage Self-Compassion Practice and much more. I will continue adding to my collection of meditations on the app – including trauma-sensitive mindfulness practices. I hope you find these and my various other Insight Timer meditations helpful – use the button below if you would like to listen to them now.

Warm wishes,

Dan

Loving-Kindness Meditation – Part Two

Image by Third Serving

I recently posted about Metta Bhavana, or loving-kindness meditation, giving you the first two steps of directing loving-kindness to yourself, then a friend – you can find the full meditation below. Just to recap, in Pali, the Buddha's language, metta means ‘love’ (in a non-romantic sense), friendliness, or kindness.

Bhavana means development or cultivation. But you don't have to be a Buddhist, or have any interest in Buddhism, to benefit from this practice – mindfulness meditation is increasingly taught as a secular, non-religious series of practices – loving-kindness is one of these.

As a therapist, I help many people who are harshly self-critical or full of self-dislike. Sadly, this internal self-attack often leads to psychological problems like depression, low self-esteem, chronic stress, anger or anxiety. Increasing your sense of kindness and compassion – towards yourself and others – is a proven way to generate positive mental states such as joy, love, calmness, equanimity and strength.

The practice

The full Metta Bhavana practice traditionally encompasses five stages, so allow five minutes for each stage. Here is a step-by-step guide to the practice:

1. This practice will take 25 minutes, so switch your phone to silent (if it has a timer, set it to repeat after 5 minutes) and make sure you will not be disturbed. As with all meditation, it's important to attend to your posture, making yourself comfortable on a cushion on the floor or a straight-backed chair, sitting with your spine, neck and head in alignment. Your posture should be upright and alert but relaxed.

2. Bring your awareness into your body, starting in your feet and travelling slowly all the way up to your scalp. If you notice any tension or discomfort, allow that part of the body to soften and relax. Then bring your awareness to the heart region – it can help to place your hand over your heart and feel the warmth this generates. Allow this warmth to permeate into your practice.

3. In stage one, you direct metta towards yourself. You can visualise your face, perhaps seeing the metta as a golden light shining from your heart and enveloping your whole being. Or remember a time when you felt happy, or proud of yourself – there is no set rule, so whatever helps you get in touch with positive feelings towards yourself is fine. (If you don't feel anything, that's not a problem – feelings will come in time, so don't try to force them). Repeat these phrases in your mind: 'May I be well. May I be happy. May I be free from suffering.' Say them slowly and deliberately – this a great gift you are offering yourself, so don't rush it.

4. If you become distracted by thoughts, sounds or body sensations, that's not a problem. Simply notice that your attention has wandered and gently bring it back to the phrases.

5. In part two, we direct metta towards a friend – this should be someone you feel positive about, not a person with whom you have conflict or difficulty. Repeat: 'May you be well. May you be happy. May you be free from suffering.' If you feel like varying the phrases to suit this person, that's fine – so it could be 'May you be free from stress. May you be confident. May you be free from anxiety.' Again, don't force this, but if it happens naturally that's fine.

6. In part three, we direct metta towards a neutral person. This can be someone you see regularly but have never spoken to, maybe in the supermarket or your favourite coffee shop. See this person's face in your mind's eye, then repeat 'May you be well. May you be happy. May you be free from suffering.'

7. Part four entails directing metta towards a difficult person in our lives. At first, it's best to choose someone you are having a little difficulty with, not your worst enemy. Unsurprisingly, this is generally the hardest stage, but remember that when you fill your mind with negative, angry, hostile thoughts, or fill your body with emotions like resentment or hatred, you are the one who is suffering, not them. And the Buddha taught that all beings deserve our compassion, not just the ones we like!

   Repeat 'May you be well. May you be happy. May you be free from suffering,' perhaps visualising golden light flowing from your heart to the difficult person. If you struggle, place your hand over your heart to generate warmth in this region, then try again. If you feel numb or angry, that's fine, just accept these feelings and continue repeating the phrases, as having a positive intention is the most important thing.

8. Finally, we direct metta to all life. You may want to start by imagining yourself your friend, the neutral and difficult persons, sending metta to each in turn. ('May we be well. May we be happy. May we be free from suffering.') Then expand that circle to include all of your friends, family, community, residents of your city, country, continent... expanding the flow of metta until you cover the whole globe. Then include insects, fish, birds, mammals, reptiles... ('May all life be well. May all life be happy. May all life be free from suffering.')

9. After 25 minutes, allow yourself to sit quietly, noticing if you feel any different than when you started. If not, that's fine, but you may notice a greater sense of softness, an uplift in your mood, or feelings of warmth and friendliness. Just allow whatever's happening right now to be there, then slowly open your eyes and start moving your body; and take this new attitude into the rest of your day.

Warm wishes,

Dan

Living a Compassionate Life

Image by Quinten de Graaf

Compassion is one of those words, like kindness, that some people seem to feel uncomfortable with. When I suggest that a self-critical client could be more compassionate to themselves, they often say, 'But how would I motivate myself?' Or 'How could I stop my standards from slipping?'

This idea, that being harshly self-critical is the best form of motivation, often baffles me. Think of it this way: if your child was struggling with maths at school, would you want their teacher to shout at them and tell them they were stupid and pathetic?

Or would you want a teacher who was encouraging, helped them understand what they were doing wrong and kindly taught them, step by step, how to improve their work?

It's a no-brainer, isn't it? So why do we think that being harsh and unkind to ourselves, using names like 'idiot', 'stupid' and 'loser', will do anything but drain our self-confidence and make us feel stressed, anxious and unhappy.

We also know from MRI scans of the brain that our brains cannot distinguish between external attack – from a bully, say – and internal attack, when we are punishing and angry in our thoughts and self-perceptions.

Compassion in action

There is also an idea that kindness and compassion are fluffy, wishy-washy concepts – fine as ideas but of no use when dealing with the harsh realities we often face in daily life. Not so. When learning about compassion, I have been deeply struck by the teachings of Tibetan Buddhists like the Dalai Lama and his French interpreter, Matthieu Ricard.

In his wonderful book, Happiness: A Guide to Developing Life's Most Important Skill, Ricard describes the often harrowing stories of Tibetans who have suffered terribly at the hands of the Chinese military – China has occupied Tibet since 1950, killing and imprisoning hundreds of thousands of innocent people.

But the Tibetans, who have been tortured or seen their loved ones murdered, are neither bitter nor full of hatred for their tormentors. Instead, their deep resources of compassion allow them to retain their sanity and equilibrium. The Buddha teaches us that hatred is a poison for the mind; it causes as much suffering for the hater as the object of his or her hate.

When I read these stories I am humbled, because of people who have suffered so much can forgive their invaders, I can certainly forgive the petty annoyances and difficulties people cause me.

The Dalai Lama tells us that compassion is not just for the easy people in our lives – those we love and care about. Compassion is for everyone, whether we like them or not; those who help us and those who do us wrong; the easy and the difficult, likeable and dislikable. As he says, 'Everyone wants happiness; nobody wants to suffer'.

So, try to be a little more compassionate in your life – both to those you come into contact with and yourself. Compassion really is like a healing balm to a troubled mind.

Warm wishes,

Dan