Beruflich Dokumente
Kultur Dokumente
Simple
When Panic Strikes Making Mistakes Tips to Boost Your Energy
WHY YOUR
HEALTHY BODY IS
DESIGNED
MIND, TO MEDITATE
LIFE
5 Ways to Kick
Bad Habits
+LAMOTT
ANNE
TRUST YOUR
ON RADICAL
CREATIVE BRAIN KINDNESS
& GIVE YOUR
INNER CRITIC
A BREAK
JUNE 2017
mindful.org
mindful
CONTENTS june
68 46 28
68
Anne Lamott on
Radical Kindness
54
june 44
10
30
44 Take a Seat 22 34 8 4
Food Inner Wisdom Point of View The Mindful
There’s no one-size-fits-all approach to
A Tender Heart The Power of Err on the Side
meditation posture. We offer guidelines Survey
Béatrice Peltre Solitude of Human
to help you find the right position for
takes a moment Spending time Barry Boyce on
your body.
to appreciate one alone with our- why this year’s 10
of her favorite selves may not be Academy Awards Top of Mind
46 Meditation on Foot vegetables: the easy or even desir- are a lesson in
Leave your FitBit and pump-up music artichoke. able. But it’s key embracing your
to getting to know mistakes. 16
at home, and try out mindful running.
This fresh approach to fitness tunes you 28 who we really are. Mindful-Mindless
in to your mind as well as your body. Walk the Talk 18
The result is a whole new experience Intimately 36 Brain Science 80
of fitness. Mindful Work-Life True, False,
Psychotherapist Balance or Hmm? Bookmark This
and social worker Running on The latest findings
54 The Mind Set Free
bake mix
Domino and C&H Organic Blue Agave Nectars
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dominoagave.com | chagave.com
Have you ever dreamed of Does your creativity thrive in What’s the most creative thing
becoming an artist? peace or chaos? you’ve done?
64% 36% ƈ “‘Dancing On My Own’ by Robyn.” ƈ “Made a model of the solar system.”
ƈ “Cooked awesome food that didn’t
kill anyone.”
Are you more creative by yourself ƈ “I wrote a novel.”
What's your creative outlet or with others? ƈ “Sold String Cheese.”
of choice? ƈ “Performance dancing in New York
BY MYSELF WITH OTHERS in the '60s.”
In order of popularity: ƈ “Designed a space suit.”
ƈ “Created a complete aluminum
1
2
Writing
Cooking
6
7
Dancing
Painting 74% 26% casting foundry.”
ƈ “Sang and danced in a West
3 Photography 8 Music End musical.”
4 Drawing 9 Acting
5 Textiles
Who is the most creative person
you know, and why?
Do you believe creativity is
learned or inherent? ƈ “My son—he doesn't play by any
of the ‘rules.’”
Learned: 14% ƈ “Leonardo da Vinci; he was creative on
Inherent: 46% all levels. Even in science and the arts.”
Not sure: 40% ƈ “My cat.”
ƈ “Earth. She creates, and stays
grounded.”
Heather Hurlock
Editor, Digital
Teo Furtado
Contributing Editor, East Coast dharmacrafts.com
Stephany Tlalka Kelle Walsh
Deputy Editor, Digital Contributing Editor, Midwest
Advertising Inquiries
Board of Advisors
connect
ILLUSTRATION COURTESY OF VECTEEZY
been blown out of proportion, things mistakes happen with ease. We don’t
returned to appropriate size: Hey, have to try to mess things up. A mess
we’re just human beings here doing awaits us just around the corner. ●
VOLUME FIVE, NUMBER 2, Mindful (ISSN 2169-5733, USPS 010-500) is published bimonthly for $29.95 per year USA, $39.95 Canada &
$49.95 (US) international, by The Foundation for a Mindful Society, 228 Park Ave S #91043, New York, NY 10003-1502 USA. Periodicals
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Top of Mind
Things that spark our minds, touch our hearts, make us smile—
or roll our eyes. Keep up with the latest in mindfulness.
rigorous enough fashion; for instance, most of the tools manuals for fixing phones, specialize in yoga
didn’t directly evaluate the desire to help ease suffering, staplers, cars—pretty much “enhanced” with
a key element distinguishing compassion from empathy. anything you can think of— marijuana.
And for most of the methods, there was little evidence of all written and edited by
the measurements’ reliability, validity, or interpretability. the site’s audience.
MEDITATION
TRUCKS
Making A small Iowa town is doing its bit to reduce the bee-pop- Picture a food truck—
Space to ulation crisis: Cedar Rapids plans to seed 188 acres with only for meditation.
native prairie grasses and wildflowers. Eventually, the city The latest in portable
Just Bee
hopes to dedicate 1,000 acres to bee-friendly foodstuffs. services, medita-
tion trucks have
been popping up
and wheeling around
US cities, including
Detroit and Austin.
Research gathered from Greater Good Science Ctr. at UC Berkeley, Ctr. for
Healthy Minds at U of Wisconsin–Madison, Ctr. for Mindfulness at UMass
Rhinebeck, NY • Just 90 miles north of New York City Medical School, and American Mindfulness Research Association.
Explore more at eOmega.org or call 800.944.1001
Mindful–Mindless
Our take on who’s paying attention and who’s not
mindful
mindless
Yes, mistakes are part Who’d have thought a Jerry Seinfeld once
of life (see page 8), but viral story could get a asked, “What’s the
this year Columbia person to spend nearly deal with airplane
University made a $100,000 on one piece peanuts?” Apparently,
pretty bad one: The of junk food? eBay their deal is that they
school sent acceptance user “valuestampsinc” take precedence over
notices to 277 people is who. The auctioneer passengers. A family of
who had not, in fact, At an upscale gro- made $99,900 on a four was kicked off an
been accepted to the cery store in Hong “RARE - One of a Kind” American Airlines flight
Ivy League institution. Kong you can buy a Cheeto resembling because two of them
Imagine having to single strawberry— Harambe, the gorilla were allergic, even
break that bad news. shipped in from whose killing made A man dressed in an though they had their
Japan and presented headlines in 2016. Angry Birds costume own food and offered
in a styrofoam ring didn’t just dress the to sign a waiver. ●
on a bed of straw part. He played the
paper inside a gift part. When someone
box—for $22, in what walking past him on
you might call peak the street commented
extravagance (and on his costume, he
peak wastefulness). attacked the stranger,
causing serious, albeit
Suggestions for Mindful–Mindless? non-life-threatening,
Send them to mfml@mindful.org injuries.
sep 14-17
Insight Meditation for
the Curious— 3-night,
residential retreat
mark coleman, diana winston
daylong programs
july 23
Cultivating a Compassionate
Heart during Troubling Times
sharda rogell, sakti rose
august 13
Real Love: The Art of
Mindful Connection
sharon salzberg
Also available as a live webcast
august 26
spiritrock.org Loving What Is
Spirit Rock
byron katie
Also available as a live webcast
Sharon Begley is Whether you are an avid reader of psychol- a “replication crisis,” meaning that when a second
senior science writer ogy news or just a casual one, you’ve probably lab tries to reproduce research findings, the exact
with STAT, a new
run across a plethora of fascinating findings same experiment produces different results.
national health and
medicine publication. about human behavior, thought, and emotion. In 2015, for instance, the first round of attempts
She is also author This barrage of findings isn’t surprising. Unlike by the “Reproducibility Project” to redo 100
of Train Your Mind, studies in, say, molecular biology, psychology prominent studies got the same results as the
Change Your Brain
and Can’t Just Stop:
research has a lower barrier to entry: Plan your original for only one-third. That doesn’t mean
An Investigation of experiment, get funding and approval, recruit what the original researchers reported (that, for
Compulsions (2017, participants (often, handy undergraduates, or example, students learn more effectively if they’re
Simon & Schuster).
even volunteers in cyberspace), and you’re good taught in the “learning style” that matches theirs)
to go. No complicated cell cultures or care-in- didn’t really happen. It could simply be that what
ILLUSTRATION BY MINDFUL STAFF
tensive lab animals required. was true for the participants isn’t true of many, or
Unfortunately, consumers of psychology even most, other people.
research—all of us who find it captivating, even The replication crisis made me look back
revelatory, because it tells us about how we are over my columns for Mindful to see if I’ve misled
put together—would do well to be as critical as the you, however inadvertently. So far, I’ve been
many Amazon customers who carefully scruti- lucky (and I emphasize lucky: I don’t claim any
nize their order and send back anything that falls superior ability to sniff out problematic find-
short. Why? Because psychology is in the midst of ings): I was glad to see that I warned against →
888-234-5656 | www.carlsonlabs.com
*This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.
brain science
RESEARCH believing the wilder claims about mirror effect. They called the evidence “too weak to
Not Myths neurons (my June 2014 column), about biophilia advocate for people to engage in power posing
(August 2015), and about sex differences in the to better their lives.” Lesson: If a claim is based
While many find- brain (February 2016). But I wouldn’t be on results from only a few dozen people, take it
ings in psych stud- surprised if some of the results I described in with a grain of salt, and keep the shaker nearby
ies have turned neuroeconomics (April 2015) and generosity until a larger study replicates it.
out to be mythi- (August 2016) don’t hold up as well.
cal, a number of Scores of claims that have gotten extensive 3 Smiling makes you happy: This one has
cognitive biases— media coverage, and even made their way into been around since at least 1988, when a study
mental shortcuts textbooks, are questionable. I’ve chosen ones reported that holding a pen between the teeth
we use to make that offer some general lessons for consumers of to force a smile (try it) caused people to find
quick decisions— psychology research: cartoons funnier than when they held a pen
have been amply between their lips.
demonstrated. 1 Those learning styles: Although the major- Unfortunately, when 17 independent labs ran
With confir- ity of studies disprove the popular idea that the make-me-smile test with just under 2,000
mation bias, students learn better if the pedagogic technique volunteers, they found no effect of mouth posi-
we seek data to matches their supposed style, the myth persists. tion on how funny people found cartoons. This
support what we That may be because when people try to learn doesn’t mean no one feels happier if something
already believe. something according to what they believe to be forces him to smile; maybe if you force yourself to
Loss aversion their learning style, they feel they have learned smile, without the annoying pencil, you feel a lit-
points to putting the material better—but haven’t, found a 2016 tle happier. But the replication failure does mean
more effort into study in the British Journal of Psychology led by the effect, if any, is too weak to appear reliably in
avoiding losses psychologist Roger Van Horn of Central Mich- large numbers of people. Lesson: If a psycholog-
than making gains. igan University. (Yes, I know every time I cite ical effect that is taken as applying to humans as
They’re discussed research I could be on thin ice. I try to include a species applies only to some of us in some cir-
in a popular new only findings with support from multiple, inde- cumstances, it’s not a legitimate human universal
book by Michael pendent studies.) But the most effective peda- like confirmation bias and loss aversion.
Lewis: The Undo- gogic technique varies according to the type of
ing Project, which material, not the student. Nobel-winning social 4 Finite willpower: This is considered “one
is about two Israeli psychologist and economist Daniel Kahneman of the most influential psychological theories of
psychologists asked, “The question I have is: If your effect is modern times,” as the British Psychological Soci-
whose research so fragile that it can only be reproduced [under ety put it. The idea is that if you draw on your lim-
on bias broke new strictly controlled conditions], then why do you ited store of willpower to, say, resist the dessert
ground. think it can be reproduced by schoolteachers?” cart at lunch, you have less to use when you walk
past a store advertising exactly the shoes you’ve
2 The power stance: Stand with your feet long admired. Dozens of studies have found such
apart and your hands on your hips, or sit with an effect, which is also called “ego depletion,” so it
your legs on a desk. Such a “power pose,” would seem to be robust.
researchers reported in 2010 in Psychological Yet 23 labs studying nearly 2,000 partic-
Science, made their 42 volunteers feel bolder, ipants found that “draining” self-control in
elevated their testosterone levels, decreased one task had “close to zero” effect on people’s
their levels of the stress hormone cortisol, and capacity for self-control in a subsequent task.
increased their tolerance for risk, as shown A separate analysis of 116 studies, in Journal of
by their willingness of make risky bets. The Experimental Psychology, similarly came away
TED talk version is that the power stance can unimpressed. Lesson: If there’s an effect at all
change your life. it’s small, it doesn’t apply to everyone, and could
Alas, when other scientists redid the study even be opposite the one usually claimed. That
in 2015, with five times the participants, they is, exerting self-control in one situation made
found no such effect. And although the original some people better at it in the next one.
scientists protested that 33 other studies found a
power-pose effect, an objective analysis of those 5 The Lady Macbeth Effect, in which people
33 found something quite different: The statis- exposed to, or made to engage in, unethical
Take our pop tics in those 33 are such that they can equally behavior are driven to wash their hands or
psych quiz at support the conclusion that the power stance otherwise clean themselves, as researchers
mindful.org/ has no effect, and hint that researchers deep- reported in 2006 in Science. Strictly speaking,
psychquiz sixed power stance studies that did not find an the claim was based on a lab study in which
AT WORK
Again, when other scientists redid the orig-
inal study they found no such effect. Maybe
some people do have a Lady Macbeth thing
going on, while others didn’t. The more import-
ant lesson here is the need to be cautious in
extrapolating an artificial lab setup (copying a
story, not actually engaging in unethical behav-
ior; rating soap and toothpaste, not actually TRAIN YOUR BRAIN WITH
scouring yourself ) to real life. CORPORATE MINDFULNESS FOR
6 Big Brother watching: A poster of watchful MORE CLARITY, BALANCE, AND JOY
eyes caused people, on the honor system, to chip
in more for coffee than when the walls were
bare. This 48-person 2006 study made head- “The impact of the practices in
lines and influenced public policy, with some
British police departments putting up posters of
this book is truly profound.”
staring eyes in an effort to keep people honest. Linda Nordin, Secretary General,
But in 2011, a redo with 138 people failed to find United Nations Association
a pro-social effect in people being “watched” by
the eyes of a poster.
Source:
Eating on the Wild Side
by Jo Robinson
A Tender Heart
Béatrice Peltre takes a moment to appreciate one of her
favorite vegetables: the artichoke.
There’s something intimidating about dip the leaves into and then eat, one
artichokes. Maybe it’s their scale-like by one. It was a slow but rewarding
outer leaves, or the fact that at first process, and by the time we reached
sight they look like something you’d the heart we could truly appreciate its
find among cacti in a desert. Maybe flavor and texture.
it’s because their name features the If you choose not to simply steam
word choke. Yet when you venture artichokes whole like my mother did,
beneath the exterior, you find con- their preparation takes patience—but
cealed within them a soft, buttery the patience pays off. For my stuffed
delight unlike any other—called, fit- artichoke recipe, you remove the
tingly, the “heart.” Just like with most exterior leaves and cut away the hairy
human beings, when you get to the “choke.” You’re left with a meaty, deli-
heart of the artichoke you discover cate vessel, perfect to fill with a layer of
something rather different from what rich creamy hummus and a medley of
you’d have guessed at a glance. vibrant herbs and tender vegetables. ●
Artichokes are one of my favorite
vegetables, but they are something of
a handful. As a kid my mom used to
Recipes, food styling, photographs, and
serve them steamed whole, alongside narrative by Béatrice Peltre. Find more of
a mustardy vinaigrette that we would her work at latartinegourmande.com.
food
GF Gluten-free V Vegan
Serves 4
GF Gluten-free
Serves 4
Intimately Mindful
By Victoria Dawson
Photograph by Lever Rukhin
Born in Toronto, to Jamaican parents, The marketing imagery can You work with a pretty diverse
Giselle Jones worked as an actress group. How important is that to you?
in New York City and Hollywood for make certain communities of Very. The marketing imagery can
17 years, then served as the education make certain communities of people
director of a youth literacy group in LA.
people feel like mindfulness feel like mindfulness is a luxury
She’s now a psychotherapist in private is a luxury only for rich only for rich white people, or that
practice who treats people with mental it’s not applicable to their own lives.
health and relationship issues including white people, or that it’s not To say “just bring yourself into the
sexual anxiety, trauma, and addiction. present moment and everything
applicable to their own lives. is going to be hunky-dory” is not
How did you first come helpful for school kids afraid of being
to meditation? How do you use it in your work? targeted by gangs. But when you
In 2012, while at UCLA getting my Here’s one example: At a weekly do bring mindfulness interventions
master’s degree in social work, I did women’s intimacy group that I facil- in—though I might not label them
an internship at a school in the Watts itate at the Center for Healthy Sex, as “mindfulness”— some people are
neighborhood. On day one, the school before starting we all sit in a brief like, “This really helps.”
shut down for race-related fighting meditation to let us arrive and disarm The diversity issue was partly what
and thieving of computers, and I had and feel safe enough to be vulnerable compelled me to get my certification
teachers tossing me students. in each other’s presences. Mindful- as a mindfulness facilitator. I really
As I got to know them, kids would ness practice is not only a tuning fork appreciated that a significant part of
disclose sexual abuse and other for what’s going on in the room but my training there was dedicated to
traumatic experiences, and then they can also enable us to show up with as cultural humility and high inclusive-
would leave the room, and I would few defenses as possible. ness on diversity issues.
hold my head and cry. But as a UCLA
student, I was able to attend, for free, You deal with people who have You also do some volunteer work.
a daylong course in mindfulness med- sexual anxiety issues. How does Who participates?
itation with Dr. Marvin Belzer at the mindfulness help? Some of the regulars are homeless,
Mindful Awareness Research Center. I sometimes give a homework exercise with PTSD or anxiety or depres-
And I really fell in love with it. It was called sensate focus therapy, created sion. One woman who identified as
delicious for me. by Masters and Johnson in the ’60s. It’s transient told me that the meditation
a way of pulling intimacy all the way has really helped with her anxiety.
Delicious? Can you explain back to the beginning, with touch—and Another homeless participant had
what you mean? make that a mindfulness exercise. been targeted by street violence
I got to see how much my body was One partner receives the touch- because of being transgender. I think
speaking to me. I’ve always been very ing and the other is the giver, whose mindfulness is a path toward being
physically oriented: I identify emotions task is to do a slow, slow exploration. able to inhabit your own body in a
in my body before I know what they What does it feel like to smell behind way that feels safe.
are in my thoughts. Learning through this person’s ear? How can you take
mindfulness to not shy away from that 20 minutes to explore this person’s What do you get out of it?
intensity, but to actually pay attention hand? Both partners pay attention to I never, ever, ever, ever leave feeling
to it, allows us to tolerate our inten- their own responses, and the person anything but filled by the experi-
sity, the intensity of being human. The receiving can say what’s working for ence. When we end, there’s a sense
practice helped me to stay present in them or not. Such exploration can be of community, a thread that seems to
my sessions with the kids and in the really liberating and actually increase run through the entire room, which
social work I was learning and doing, desire. It’s all about slowing it down I like to call love, or life. And I get to
without collapsing. so the intimacy comes in. be part of that. ●
By Kelle Walsh
“
Will, want, won’t
Habit-making is
what our brains do.
”
Recognizing the patterns “Willpower is the ability
of our habits—the trigger, to align yourself with the
the impulse, the brain’s brain system that is think-
learned way to satisfy ing about long-term goals—
that need—is just part of that is, thinking about big
the process of unwinding values rather than short-
them. There also needs to term needs or desires,” she
be an intention to do things told TED blog. “So, I can
differently, tied to some- feel the emotion, I can feel
thing that deeply matters the craving, and at the very Remember HALT
to you. Or as Stanford same time, I just make my
University health psy- awareness big enough to
chologist and author of The hold my commitment to When you get clear on flight mode, where we start
Willpower Instinct Kelly make a different choice. your want—the deeply operating from the most
McGonigal says, it means Your ability to hold those personal reason for want- primitive parts of the brain
identifying the “I want” opposites is what gives ing to make a habit change and nervous system. In this
power that will reinforce [you] willpower over time.” (hint: “I should” isn’t one mode, some of the rational
your “I won’t” power. of them)—then begins the parts of our brain shut down,
work of strengthening decreasing our ability to think
your ability to choose dif- and reason through things, or
ferently (aka, willpower). even consider the long-term
But as anyone who has consequences of our actions.
tried to diet or commit When your emotions are
to exercise knows, sabo- running high, take a few slow,
teurs to our will abound. mindful breaths to quiet the
This is when psychologist nerves and activate your more
Christopher Willard rec- rational brain.
ommends employing the
acronym HALT. Lonely: When we tell other
people about a commitment
HALT to change a habit, we’re far
When you feel willpower more likely to follow through.
slipping, Willard suggests, ask Introvert or extrovert, we
yourself if you’re feeling any all need to strike a balance
of the following: between solitude and
socializing. Consider what
Hungry: Impulse control is the best balance for
involves a complex dance you, and share your goals
between the prefrontal cortex only as widely as you feel
and the hippocampus, with comfortable.
a little help from other parts
of the brain also involved Tired: When we’re tired,
in foresight and decision- our self-control and willpower
making. Any shortage of slip away, an effect known
calories will short-circuit as “ego-depletion.” (A poor
this hub of activity, making night’s sleep can even
it difficult to activate your knock you down a few IQ
willpower. points.) Establishing healthy
sleep habits is not only
Angry/Anxious: When we integral to your self-care,
feel angry or anxious our it’s also essential for your
bodies can slip into fight-or- deeper goals.
Try compassion
PARTING THOUGHT
Most of us are afraid to be alone. logical and physiological perks. When Spend enough time by yourself
I’m talkin’ no cell phone, no Wi-Fi we practice anchoring our attention and you’ll notice all kinds of thoughts
alone. When was the last time you to a single focus like the breath, the bubble up and pass away. Hateful
were by yourself and didn’t try to body and nervous system gear down thoughts. Painful thoughts. Fearful
sweeten, avoid, or supercharge the from operating in relentlessly high- thoughts. Our mind is expert at tak-
moment? Were you fearful, anxious, or stress states. Without cortisol and ing bits of information and creating a
hungry for something more? adrenaline pumping you into high storyline. One of those stories is that
We are awash in studies telling us alert your body has better conditions being alone is so terrifying, anything
that we need each other to survive and to relax. In this more peaceful state else is preferable.
to be happy. And it’s true, we do. But you can enjoy a slower pace to look That’s where time and patience
when we lose the ability to be alone around and experience a wider array come in. When you first approach this
with ourselves, our overstimulated of life. You’re able to let go, to not idea it’s natural that you might feel
nervous systems suffer from no place feel afraid to be alone, which means the same aloofness or hesitation you
to rest and recharge. Self-imposed you’re no longer grasping at ways to experience in any new relationship, so
solitude triggered by social anxiety, push away your fear. You can begin to take it slowly. As you train your ability
schizophrenia, or other psychological enjoy what it’s like to be with your- to be alone, without suspicion or dis-
disorders can constitute a health risk, self and feel calm. And as you learn dain, you may begin to relax. Spending
more time with yourself increases
Our mind is expert at taking bits of information and your ability to recognize the forces at
play in your life. When you contem-
creating a storyline. One of those stories is that being plate being alone, what do you feel?
Are you holding your breath? Are you
alone is so terrifying, anything else is preferable. clenching your stomach, right now, or
your jaw? Which emotions are being
says psychiatrist and researcher Dr. to be alone you can learn how to be triggered by your lonely movie? It’s
Mary V. Seeman in a review published brave and honest with how things are OK to have these feelings; you don’t
in 2016 in the journal Psychosis. “But,” right now. If you can cultivate your have to like them.
she writes, “[solitude] can also reap ability to be OK with being alone, you The next time that the tight squeeze
benefits such as recovery of a sense of may come to appreciate that you can of loneliness commands your atten-
self, renewed harmony with nature, create all the conditions you need to tion, let that feeling be your cue: first
escape from sensory overload, stim- be content with yourself and in life. take a breath; develop an
ulation of creativity, or awakening to Sometimes the unfamiliarity of attitude of gentleness and kindness.
spirituality.” being alone can feel awkward, painful, Be present to whatever you are feel-
Mindfulness helps cultivate this or just plain wrong. You may feel like ing. Lean into your sadness, your pain,
beneficial solitude, which has psycho- Groucho Marx, who said that he didn’t your joy. Let yourself be shy as you
want to belong to any club that would gently get to know you. There is noth-
have him as a member. The thought of ing to fear when you come to yourself
Elaine Smookler is a registered
making friends with yourself may feel with an understanding heart. Allow
psychotherapist with a 20-year mindfulness
practice. She is senior faculty at the Centre weak or silly. That’s just another form yourself the freedom to discover how
for Mindfulness Studies. of fear, which has many faces. unlonely being alone can be. ●
W W W. D H A R M A O C E A N . O R G
PRACTICES | work–life balance
Running on Empty?
Every workplace harbors potential drains to
creative energy. Do you recognize yours?
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What is a Multiversity?
We believe the deepest learning
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Gabor Maté, MD Sharon Salzberg,
I N T HE RE A LM OF Judson Brewer, MD, PhD
H U N GRY G H OS T S:
A PPLIE D M IN DFULNESS:
R EV I SION IN G T RAUM A ,
THE SCIENCE OF PRACTICE
A D D I CT ION, A N D H E A LIN G
We live in a time when meditation
Once we recognize the roots of
and mindfulness are becoming
addiction and the lack it strives
widespread, teaching us tools
(in vain) to fill, we can develop
for tapping into our capacity for
a compassionate approach
authentic presence, stronger
that stands the best chance of
relationships, fulfilling work, and
restoring wholeness and health.
increased resilience and well-being.
SEPTEMBER 15 – 17 OCTOBER 6 - 8
Richard Davidson, PhD, Daniel Siegel, MD,
Myoshin Kelley Caroline Welch, MA, JD
C A L M IN G T H E M IN D M IN DS IG H T FOR LEADERS
A N D O PE N IN G T H E H E A RT:
Emotional intelligence has
THE PRACTICE AND SCIENCE
OF ME DITAT ION powerful applications in all
areas of life. During this inspiring
We live in a fast-paced, weekend, you will master tools
demanding, and complex world. for sharpening leadership skills,
Meditation offers a reliable way to creating harmony in personal
open our hearts and meet life with and professional relationships,
less anxiety, fear, and suffering. and focusing attention on
desired outcomes.
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ILLUMINATE Elizabeth Gilbert,
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CINEMA TO IGNITE YOUR SPIRIT BRAVE MAGIC: AN INVITATION
TO CURIOSIT Y, CREATIVIT Y,
Attention conscious creatives!
AND COURAGE
This is not your ordinary
retreat. Join us for three days Our attitudes, habits, and
of life-affirming, evocative, determination—along with
paradigm-shifting films alongside healthy doses of magical
immersive transformational thinking—make it possible
workshops, filmmaker Q&As, to keep the faith on our journey
intimate group discussions, and and show up fully for what arises.
lively evening events.
OCTOBER 26 – 29 DECEMBER 8 – 10
I once farted in the meditation room. It was a Is there a trick for getting at that.” Then you can stay
relief, but I was mortified. Everyone laughed. past the voice that says, connected to your intention
What’s the protocol for a thing like that? “You don’t have time to to meditate, which got you
meditate. You don’t need it onto the cushion in the first
So that was you? I always wondered which anyway. Just take it easy.” place. How does this fleeting
poor soul was the source of that scandal- thought—be it when your
ous flatulence. You do realize why everyone You need to start by consid- knee feels sore or the phone
laughed, don’t you? It wasn’t because you’re the ering the source. This is the rings—measure up to the
first one to ever inadvertently let loose with an voice that vacillates between commitment you made to
embarrassing bodily noise, but because we’ve reacting to every arising take good care of yourself
all been there at one time or another. The echo urge and impulse, no matter and cultivate a closer rela-
chamber that is a quiet meditation hall can cer- how fleeting or capricious, tionship with the important
tainly amplify those rumblings in a remarkable and maintaining the comfort things in your life?
way though, huh? and predictability of the True, maybe you really
The truth is that the laughter is an expres- status quo. don’t have time to medi-
sion of common humanity. We’re all human But the funny thing is that tate. But maybe you’re just
and we all have experienced something of the what’s being whispered in having the thought that
sort, and that’s really the point. Embarrass- your ear at these moments of you don’t have the time.
ment is the near end of a spectrum that has doubt or impetuousness are There’s a big difference
shame on the other end. And shame is that feel- really just thoughts. Ran- between the two. When you
ing that if anyone knew a certain thing about dom neuron firings. Brain can see the thoughts as just
us, they wouldn’t love or respect us any more. secretions. They aren’t facts, things to consider and not
And that one unfortunate burst of gas then just ideas to be considered, imperatives, you can make
becomes the “big reveal” of our imperfection as hypotheses to be tested. choices that align with what
a human being. Perhaps you could simply is important to you and not
One could even say that we are actually notice that these thoughts just what seems important
bound together by your humiliating gassiness. are arising. “Oh, I’m having at the moment. Perhaps
We laugh because we truly know your pain and the thought that I don’t need then you can experience the
shame and can relate to it. We aren’t laughing to meditate. Hmm. Look freedom of awareness.
at you, we’re laughing with you.
Of course we’d prefer to be laughing just a Steven Hickman, Psy.D., is a clinical psychologist and Executive Director
little bit farther away from you in that moment, of both the University of California San Diego Center for Mindfulness and
but even that, like gas itself, will pass. the nonprofit Center for Mindful Self-Compassion.
www.mindful.org/99ways
how to: posture
Posture Pointers
KNEES
DON'T There are two BELOW
PERCH!
main ways the HIPS!
Seating Options
meditation
on foot PHOTOGRAPH BY PLAINPICTURE/AURORA PHOTOS/LESLIE PARROTT
By Alan Green
mental notes to check in on how my body and Wellness, leads women’s trail-running expedi-
brain are feeling. And as I pass the halfway tions around the globe, puts it this way: “Mind-
point of the 6.5-mile run, I finally manage to ful running is the practice of fully immersing
breathe nasally for a stretch and, perhaps as a yourself in the present-moment experience of
result, relax into the flow. running and its immediate effects on your mind
But following my cool-down I bump into and body, free from judgment, self-conscious-
my training partner, who blindsides me with ness, or self-doubt.”
a suggestion that we run an early-spring Fish, an accomplished distance runner who
half-marathon, six weeks before our usual first now instructs everyone from back-of-the-pack
long race. I fear I won’t be prepared, given my novices to ultra-distance warhorses, says that
knee problems, but the idea of not being able intense competition was what motivated her
to keep up with him is so unsettling I all but early in life, but the stress that came with the
agree. And because he’ll see my just-completed loss of a loved one, the birth of a child, and a
painful autoimmune disease took such profound
physical and psychological tolls that mindful
running became a necessity. “I can only run
if I listen to my body,” she says, “and running
The Experts Say mindfully is the method by which I tune in to
my body’s signals and run my best given how I
“Mindful running is the practice feel any given day.”
Although Fish also practiced meditation, it
of fully immersing yourself in the took a back seat to running until she suffered a
present-moment experience of running bout of extreme exhaustion. Even then, how-
ever, she found sitting on the cushion to be
and its immediate effects on your mind challenging.
and body, free from judgment, self- “But then I discovered how running actually
consciousness, or self-doubt.” creates the ideal circumstances in which to
practice meditation,” she says. “Synching move-
ELINOR FISH ment with breath, focusing the mind on a single
point (such as the trail ahead), and aligning the
spine to allow flow of energy are just some of the
ways running creates the coherence in the body
that supports present-moment awareness.
“Making this my practice dramatically
workout when I post it online, I sheepishly reduced my stress and made running sus-
make excuses for my absurdly slow time. tainable given my health challenges, so I’m
Later that day, I begin to feel foolish for extremely thankful. I do now have a seated
having offered apologies for my performance. meditation practice, too, but this was easier to
But I have been instructed, just as in meditation adopt after only doing mindful running for a
classes, to be kind to myself and to not judge my while first.”
results. So I let those feelings go and remind Other runners, she adds, have told her that
myself that a thousand miles begins with a sin- running mindfully has also been their “gateway
gle step, or even with a misstep. drug” to seated meditation. Conversely, veteran
meditators are particularly open to mindful run-
ning, as they find it easier to focus on the expe-
In addition to keeping the body relaxed and rience of running than on the quest for faster
tall (imagine your head being pulled gently aloft times, awards, recognition, and the like.
Alan Green is a by a sky-high rope), and letting deep, controlled But like meditation, learning to run mindfully
veteran investigative nasal breaths dictate the pace, the mechanics of can prove frustrating for some. Michael San-
reporter in mindful running are largely indistinguishable dler, who coaches people in both, suggests that
Washington, DC,
whose books include
from running as we know it. What’s different is beginners start with mindful walking, taking
Animal Underworld: that this approach to navigating the trails and gentle, easy breaths as they go. “If it does turn
Inside America's the tracks is done in a way that both approxi- into a jog,” he says, “there should be no judg-
Black Market for Rare
mates and complements seated meditation. ment or competition. Just move and have fun.”
and Exotic Species.
He ran his first Mindful running educator Elinor Fish, whose “I have a saying with my runners: 'Kind,
marathon in 1987. Colorado-based company, Run Wild Retreats + gentle, easy, good,'” he adds. “I advise them to be
1 2
NASAL BREATHING MOUTH BREATHING
If you’ve done yoga, you’ve This is the most efficient way
likely done diaphragmatic of getting the large amounts
nasal breathing, where the of oxygen needed under exer-
diaphragm is engaged while tion. Runners usually naturally
breathing deeply and slowly adopt a rhythmic breathing
only through your nose. The pattern focused on exhalation
technique is used to focus the through the mouth.
mind and trigger the relax-
ation response. The same
thing happens when you
breathe through your nose 3
while running slowly, as in
mindful running. Plus, nasal
breathing warms and filters ALTERNATING BREATHING
the air before it travels into Whether you breathe through
your lungs, which is a boon your nose or your mouth,
for running in cold, low- alternating your exhale-
humidity climates. But it’s to-footstrike pattern can
difficult, if not impossible, to wake you from the hypnosis
maintain nasal breathing as of a repeated rhythm and
PHOTOGRAPH BY PLAINPICTURE/LANCASTER
co-embrace of running and spirituality. “Now I But where I went wrong was to ignore advice
BOOKS The
want to do what will feed my soul,” she says. about tuning in to my bodily sensations. As a Experts
Sara Hunter, a marriage and family therapist result, my intermittent knee pain escalated Say
in Washington, DC, had an entirely different along with my eagerness to keep testing this
motivation for starting her Monday Morning new approach to running, until I finally decided
Mindfulness Running Group (RunDCTherapy. that I was teetering on serious injury. So for “I have a saying
com). In her local-government work with high- a few days I ran with a flotation belt in a tiny with my runners:
risk adolescents ensnared by the juvenile justice indoor pool, using these same mindful tech- 'Kind, gentle, easy,
system, she found that many who were unwill- niques as a way to throttle the usual boredom good.' I advise
ing to say much in a traditional therapy setting and monotony of this slug’s-pace running. them to be more
opened up when she took them outside for a And to my surprise, it made a real difference. present, to listen to
walk or to shoot hoops (Hunter played college Whereas this seemingly endless back-and-forth their breath, to be
basketball and is a dedicated runner with one exercise always had me eyeballing the clock, kind to themselves
marathon to her credit). this time around I managed to appreciate the and not beat
That was the inspiration for a less formal sensation of being suspended in the soothing themselves up. I
approach to therapy, which gives clients the water; I marveled at my ability to effortlessly
tell them to forget
opportunity to ease into their sessions with a whirl like a top an inch from the wall; I focused
about pace and
walk or run. The positive feedback that novel on my breath, just as I would have if running
just start running.”
arrangement generated—both from those clients my familiar lakeside path; I gawked at the ducks
and from colleagues—in turn propelled forward and the geese and the final, slow fade of sunlight MICHAEL SANDLER
her long-simmering idea to launch the mindful through the windows at the far side of the pool.
running group, which she always envisioned as And when my attention faded and boredom
a community activity rather than a purely thera- sneaked up, I reminded myself that this repet- “Our culture has
peutic experience. itive activity had a useful purpose: Because I differentiated our
“Our culture has differentiated our minds and was clearly pushing my heart rate to a moderate minds and bodies,
bodies, when they’re so interconnected,” she training zone, I was maintaining some of the when they’re so
says. “I want this to be a way to create com- aerobic excellence (the “base”) I’d been develop- interconnected,”
munity around a common interest. It’s another ing on the treadmill and, more recently, on my she says. “I want
component of what I value: It’s a gateway to outdoor winter runs. this to be a way to
exploring wellness.” In short, although this exercise hardly mea- create community
sured up to the experience of an outdoor run, I around a com-
knew that paying attention to my body this way mon interest. It’s
Since my maiden attempt at running mind- would likely insure that I wouldn’t be sidelined another com-
fully, my follow-up sessions—all done with- for long. What’s more, there’s no question that ponent of what I
out a watch, headphones, or other electronic even this sort of running pays physical, cogni-
value: It’s a gate-
devices—posed their own challenges and tive, and emotional dividends, all of which are
way to exploring
offered their own rewards. Nasal breathing enhanced by my doing it mindfully.
wellness.”
remained the heaviest sledding, so I began In fact, Sakyong Mipham, a veteran mara-
sessions with a quarter-mile walk, breathing in thoner and author of Running with the Mind SARA HUNTER
through the nose and out through the mouth. of Meditation, says there’s such a natural,
Then I stepped it up to an easy jog, and when supportive relationship between running and
my body and brain finally adjusted to this rou- meditation that it’s not a matter of choosing
tine, I tried redirecting exhales back through between them.
my nose. When/if that felt comfortable (it never “The practice of running with the mind of
did on hills or trails), I amped up the pace a bit meditation is about synchronizing the mind
in hopes of attuning my breath to something and body,” he told me. “While the practice of
that felt like real running. mindfulness can help anyone in any walk
At the same time, I managed to stay in touch of life, it can also provide a gateway to
with my emotions and maintain good form. I the mind of meditation, which has the
dismissed the idea of matching the efforts of potential to go much deeper. Synchro-
other runners, and instead tried measuring my nizing the power of the mind with Find more mindful
success only in terms of having done something the physicality of running can unlock running resources
of value for my body and brain. I remained aware this depth in a holistic and grounded at mindful.org/
of tuning out negative thoughts and staying in way. That is to say, we will begin to see mindfulrun
the present moment. I took repeated note of my benefit in every aspect of our life.” ●
surroundings and maintained an easy pace.
PHOTOGRAPH BY PAFF/STOCKSY
February
June 2017 mindful 53
PHOTOGRAPH BY GETTY IMAGES/ANDY RYAN
creativity
the mind
set free
Hugh Delehanty embarks on a creativity and
mindfulness retreat, where he discovers that the key
to being creative is to strip away all but the essentials
of who and what you are.
Hugh Delehanty
“Why?” asked art teacher Barbara Kaufman “Let’s turn this into a learning experience,”
is a former editor for in a soft, melodic voice. says Barbara, trying to calm me down. “Why did
Sports Illustrated, “Look at what I’ve done with that blue paint!” you start to paint over the gray?”
People, Utne Reader,
and AARP The
I replied, pointing to my sad painting of a Bud- “I thought it was looking too dark,” I replied.
Magazine, and dha looking like an emaciated Project Runway “So that’s when the judgment came in. I think
coauthor with NBA model. “It’s a disaster!” there’s some muddiness inside of you. You don’t
coach Phil Jackson of I thought I knew something about painting trust your first instinct. You have to edit it and
the bestseller Eleven
Rings. He reported
when I signed up for this retreat on creativity paint it over and you end up with a muddy pic-
on Louisville mayor and mindfulness at the Spirit Rock meditation ture. You need to go with what’s emerging and
Greg Fischer's center in Northern California. After all, I’d stud- listen to what the painting needs.”
campaign to create
ied traditional figure painting at the Corcoran How did she know that about me? The reason
a compassionate
city for Mindful in College of Art and Design and had even spent I’d come to the retreat was to figure out a way
October 2016. time in Italy learning from the masters. But to grapple with my inner editor. When I was
none of that seemed to matter now. The brushes a young writer, I thought that creativity was
were terrible and the paint—a fast-drying, a form of alchemy that required falling into
water-based tempera—was so bright and cheer- a deep, trancelike state that only a select few
ful that everything I did turned into a kinder- artists had ever mastered. I was obsessed with
garten birthday decoration. My painting had the tricks famous writers had used to stimulate
started out as a picture of the Buddha on fire but the muse. The German poet Friedrich Schiller
had somehow morphed into a muddy purple- inhaled the fumes of rotting apples. Gertrude
and-gray mess like something by El Greco on Stein drove around the French countryside look-
happy pills. ing at cows for inspiration. Victor Hugo wrote →
his novels buck naked. None of these ploys ver, who described his approach as “embodied
When my daughter worked for me, however. creativity.” It combined meditation and quick,
was about seven Years later, when my career as a writer was spontaneous writing exercises that, he said,
years old, she floundering, I turned to meditation. My teacher were designed to “awaken unconscious ideas
asked me one day at the time told me that creativity was about and emotions that are hidden in our bones.”
what I did at work. being fully in the present. She said that she used That sounded interesting, but, given my profes-
I told her I worked to spend weeks writing and rewriting her talks sion, I worried that it might also rouse my inner
at the college— trying to make them perfect until she realized critic, so I opted to go with the painters.
that my job was that all she had to do was trust the moment To my delight, the retreat also included
to teach people and let the words flow effortlessly. That insight daily yoga practice. “We’re inviting your whole
how to draw. She inspired me to break through some of my more being to be here,” said Anna. “The point-and-
stared back at me, persistent blocks, but part of me still longed click world we live in often leaves out the body.
incredulous, and to tap into the wild, free-wheeling creativity I But this week is about letting go of your mind
said, 'You mean sensed was buried inside me. The creativity I and dropping down into your body.” Yoga and
they forgot?' " knew when I was a child. creativity, added teacher Anne Cushman, both
That was the world that Barbara (and her deepen our intimacy with experience. With
HOWARD IKEMOTO
colleague Claudia Erzinger) played in. “You don’t yoga, she explained, “you discover that whatever
have to be in a special state in order to create,” part of your experience you pay attention to
she said. “The creativity will meet you where you blossoms under the warmth of your attention.
Art is the means are.” It’s all about “deep listening,” she added, And the same can be said about creativity.”
we have of undo- and going far beyond “I like/I don’t like” and “I When Anne, an accomplished novelist and
ing the damage want/I don’t want.” “It’s pushing yourself to your journalist, started writing fiction, she said “the
of haste. It's what edges and coming face to face with the ideas and editor part of her mind often shut down the cre-
everything else attitudes that are limiting you. When that hap- ative part before it even had a chance to open
isn't." pens, it can be completely transformational.” its mouth.” One effective way to break through
that block, she learned, was through intense
THEODORE ROETHKE
meditation. “There’s a way of meditating where
you drop deeper beneath the surface of the
Spirit Rock is a peaceful sanctuary in the ocean. All the big waves of thought are moving
When you make golden hills surrounding the San Geronimo on the surface, and you don’t necessarily have
music or write or Valley, about 25 miles north of San Francisco. to quiet them, but you can learn to scuba dive
create, it's really As I drove onto the grounds past a large herd of down and contact this other layer that isn’t so
your job to have cows and the road sign that read “Yield to the churned up.” Another powerful strategy was
mind-blowing, Present,” I noticed a small raft of wild turkeys practicing yoga in a way that focused on follow-
irresponsible, making their way slowly down the road toward ing “the thread of aliveness” in her body rather
condomless sex the pasture. The retreat was being held in a large than trying to strike picture-perfect poses.
with whatever idea meditation hall overlooking a hill where a red- “Doing yoga that way,” she added, “taught me
it is you're writing tailed hawk circled quietly, searching for prey. how to tap into something that was moving
about at the time." The metaphor that Anna Douglas, one of through me when I was writing and let it guide
the founding teachers at Spirit Rock, used to the flow of the story.”
LADY GAGA
describe the retreat was “frozen ice cubes
melting.” “Melting is good,” she said. “Melting
the frozen judgments, plans, ideas that keep you
from being in the moment. And mindfulness The science bears this out. Being open to
is a tool for dealing with the hard things that experience is the single most consistent per-
come up during melting.” Listening to her, I sonality trait that predicts creative achieve-
finally understood what my college mentor, poet ment, according to Scott Barry Kaufman, a
Edwin Honig, was talking about when he told psychology professor at the University of Penn-
me that the secret of creativity was “gliding on sylvania and one of the nation’s leading author-
your own melting.” ities on creativity. But that means being open
The 50 or so participants were divided not only to your observations of the external
roughly into equal groups of writers and paint- world, but also your intuition, imagination, and
ers, and the idea was that we would spend a intellectual curiosity.
good part of the time practicing our craft when The other relevant traits exist on a spectrum:
we weren’t meditating or listening to talks. The extrovert–introvert, agreeable–disagreeable,
writing teacher was author Albert Flynn DeSil- conscientious–disorganized and narcissistic–
What style of meditation is stimulating divergent thinking, attention; 3) description, focused-attention medita-
best for stimulating creativ- a key driver of creativity. Not being able to describe phe- tion, had a negative impact
ity? One of the most definitive surprisingly, the study also nomena without analyzing on some cognitive processes
studies on this subject was showed that focused-attention conceptually; and 4) accept- related to creativity, such
conducted in 2012 by Lorenza meditation was more strongly ing without judgment, as activities that demanded
Colzato, a Dutch cognitive related to convergent thinking, being non-evaluative about broad attentional scope and
psychologist. Her research which is important for narrow- present-moment experience. mind wandering. But it had
team had a small group of ing options and formulating a One major finding was that a positive impact on working
novices practice two forms workable solution. (Note: Most high observation scores were memory and in-depth survey
of mindfulness meditation: common forms of mindfulness the only consistently reliable of only a few categories or
1) open-monitoring, which meditation use a blend of both predictor of creativity. That perspectives. Meanwhile, the
involves observing and noting approaches.) skill, which is enhanced by results showed that the other
phenomena in the present Two years later, another open-monitoring meditation, mindfulness skills—descrip-
moment and keeping atten- Dutch psychologist, Matthijs not only improved working tion and accepting without
tion flexible and unrestricted, Baas, expanded on Colzato’s memory, it also increased cog- judgment—were unrelated to
and 2) focused attention, work and demonstrated, in a nitive flexibility and reduced creativity.
which stresses concentrating series of studies, the impor- cognitive rigidity—all of which What does this all mean?
on a single object, such as tance of specific mindfulness are critical to the creative In its report, Baas’ team con-
breathing, and ignoring other skills in the creative process. process. According to Baas, cludes, “A state of conscious
stimuli. Then, after each med- The skills were: 1) observa- the ability to observe is closely awareness resulting from liv-
itation session, the subjects tion, the ability to observe related to openness to expe- ing in the moment is not suf-
underwent tests to determine internal phenomena (such as rience, a personality trait that ficient for creativity to come
their ability to perform a bodily sensations, thoughts, several studies have shown to about. To be creative, you
range of cognitive skills. and emotions) and exter- be one of the most robust indi- need to have, or be trained in,
What Colzato and her nal stimuli (sights, sounds, cators of creative success. the ability to observe, notice,
team discovered was that smells, etc.); 2) acting with These studies also found and attend to phenomena
open-monitoring medita- awareness, engaging in that acting with aware- that pass your mind’s eye.”
tion was far more effective in activities with undivided ness, a skill enhanced by
emotionally stable. “Creative people are good at mindful is good for calming down the anxieties
surfing those traits,” he said. “Being agreeable? that get in the way of creativity and attuning
There are times when being a total jerk can help ourselves to reality in a deeper way. But there’s
your creativity. Conscientious? Look at Ein- a paradox because creativity also includes
stein’s desk when he died. It was a huge mess. mind-wandering and fantasizing.”
But being open to experience is the sturdy one, To be creative, you need to be adept at
no matter what your creative process.” toggling back and forth between different
That’s why mindfulness is so important. thinking styles, explained Carolyn Gregoire,
“We’re often blinded from making interesting the coauthor with Kaufman of Wired to Create.
connections because we’re so driven by esteem “Creative people learn to be more attuned to
concerns, anxieties, and fears,” he added. “Being their internal monologue,” she said. “That’s →
Hugh Delehanty: What sep- ipated in the Scientific Revo- fiction can be great art, but What can “small-c”
arates creative geniuses lution. At best, he might have science fiction will not be creators learn from your
from the rest of us? become a very erudite monk. great science, particularly discoveries?
Second, the social environ- if the fiction violates one or
Dean Simonton: Probably ment provides the setting in more laws of physics. The Creativity always demands the
the two main factors are (a) which ideas are accepted or Death Star is impossible in willingness to take risks, so
tremendous openness to rejected—and that accep- science, but not in art. you have to accept the possi-
experience and (b) unusual tance or rejection then bility of failure. Creativity also
motivational persistence. Of determines whether or not Why is true genius so rare? requires openness—curiosity,
course, they have to be highly those ideas are even deemed broad interests, and tolerance
intelligent and well-versed creative. A “neglected” genius Many different genetic and of ambiguity and novelty.
in their particular domain, who remains so will not count environmental factors have Big-C creators just show
but not necessarily more so as creative. to come together in a single these qualities to a higher
than their far less creative person before a genius can degree, and apply them to a
colleagues. How are scientific emerge. Thus, someone domain in which they have
geniuses different from might have all that it takes acquired sufficient expertise.
You’ve talked about cre- artistic geniuses? from a genetic standpoint—
ativity as not being just an such as intelligence, open- What’s the big question
individual phenomenon. They are similar in that they ness, and motivation—but be about creativity that
Why is the creator’s social both use some version of a born at the wrong place and remains to be answered?
context so important? generic process to obtain wrong time. Like the example
their creative ideas. For I gave above with respect to As always, the nature–nurture
First, the social environment example, trial and error is Newton. Or the times may be issue. How exactly do genetic
provides the context in which used in both art and science. ripe for a genius to appear, and environmental factors
creative development takes The difference is that sci- but a particular combination interact over time—from the
place. If Isaac Newton were entists must operate under of genetic components are moment of conception to the
born in the middle of the Dark stronger constraints than do necessary, and nobody has onset of creativity—to gener-
Ages, he couldn’t have partic- artists. For instance, science them at that time. ate a creative genius?
and the third was allowed to complete their Ever since I’d started studying art, I’d longed
Creativity is more drawings uninterrupted. Afterward, the first to paint groups of people relating to each other.
than just being group not only reported enjoying the activity But mostly I’d worked with single models
different. Anybody more than the others, but judges also rated because I didn’t have the guts to try anything
can play weird; their work superior. Why? Because, Langer else. Now—caution be damned—I realized I
that's easy. What's concluded, incorporating mistakes made the could do anything I wanted to, without worry-
hard is to be as process more mindful. “The fear of making ing about making it perfect.
simple as Bach. mistakes keeps people sealed in unlived lives,” That wasn’t the only lesson Barbara had to
Making the simple, she said, and removing that fear can be “enor- teach me. Later that day, I told her I was think-
awesomely simple, mously freeing.” ing of leaving some of the figures in the painting
that's creativity." In her book, On Becoming an Artist, Langer unfinished, and she bristled at the idea.
chronicled her journey teaching herself to paint “You’re still thinking visually, about making
CHARLES MINGUS
and eventually showing her work in galleries. In a pretty picture,” she said emphatically. “This
the process, she learned that “to be a true artist painting is about relationships. And these people
is to be mindful” and that work executed mind- can’t relate to each other if they’re half-finished.”
Breathe in experi- lessly, even if it’s done by skilled artists, will usu- To her, the figures were living beings, not just
ence, breathe out ally feel “in some sense dead.” The key is authen- lines on a piece of paper. “Don’t jump ahead of
poetry." ticity. “When we are not pretending or are not yourself,” she added. “Paint those figures and
mindless in other ways,” she wrote, “the products then see what they want you to do.”
MURIEL RUKEYSER
of our labors will have our own signatures.” That night I was bursting with energy. I woke
Early on, Langer showed one of her paintings up at three in the morning and started madly
to an art collector friend who told her, “You drawing sketches to add to the painting. When I
A true work of art know, Ellen, there’s something there, but don’t finally got to the studio, I was pleased with what
must be a grand go thinking you’re Rembrandt.” Langer didn’t I saw. The painting was like nothing I’d ever
improvisation; respond at the time, but she recalled saying to done before. It was whimsical, almost child-
that is, meditation herself, “ ‘And Rembrandt isn’t me.’ Meaning like, the kind of painting I normally hated. But
and composition that if I’m true to myself, no one can do Ellen I loved its raw energy and innocent charm. As
should be steps to Langer better than me. And I’d rather be a num- a final touch, I added a large-breasted, Mother
a goal which the ber one Ellen Langer than a number 500,000 Earth figure floating angelically above the whole
artist will glimpse Rembrandt.” scene. I had no idea where she came from, but
unawares." she made me smile.
Barbara was excited, too, but she was even
WASSILY KANDINSKY
more interested in my early-morning drawing
“What now?” asked Barbara, studying my spree. “Isn’t it great that all those things are
rendering of a bearded young man canoodling moving inside of you?” she said. “Wouldn’t it be
with the woman in the striped dress. wonderful if that could happen every moment of
“Perhaps a picnic scene,” I said. every day?”
“Isn’t there something more dynamic you I wasn’t the only one in the room who’d had
could do?” a breakthrough. As I looked around the studio
I drew a blank. later that night, I was overwhelmed by how
“C’mon, there must be something you can powerful the paintings were. I expected to see
think of...” lots of landscapes and flower pictures. Instead
“Well, I could paint an orgy,” I said half- the walls were filled with heart-wrenching
jokingly. paintings of grief, sorrow, and dark yearnings.
She smiled and flashed that mischievous “Who would have guessed?” I wrote in my note-
look of hers. book. “So much pain and suffering hidden inside
Then something startling happened. As soon such nice mindful people.”
as I added another naked body to the picture, One of those painters was Elizabeth Bessette,
everything changed. Not just in the painting, but a former yoga teacher and body worker from
inside of me as well. I suddenly felt unfettered Brooksville, Maine. “It was scary and hard,”
and alive, and the images just started to flow. she said, looking back on the process she went
As the picture blossomed with men and women through. “But when I completed a painting, I’d
frolicking together, my brushstrokes became look at it and learn something about myself. It
more and more primitive. I no longer felt as if I was like my unconscious was speaking. One
were controlling the painting; the painting was thing I became aware of was about how much
painting me. I was trying to protect myself from life’s pain. I
5 Rituals of Highly One of the big myths about creativity is that you have to wait
for the muse to whisper in your ear. But most prominent writers
Creative People and artists prefer not to leave anything up to chance. “Inspi-
ration is for amateurs,” said painter Chuck Close in Mason
Currey’s book, Daily Rituals: How Artists Work. “The rest of us
just show up and get to work.” Or as Jack London famously put
it, “You can’t wait for inspiration. You have to go after it with a
club.” Here are unique rituals of five successful artists.
the papers on his desk are gym; the ritual is the cab,” notes, and simply to take
arranged meticulously. “The she wrote in her book, The notes of the observable world
cumulative purpose of doing Creative Habit. “The moment around you...I think every-
these things the same way I tell the driver where to go I thing—everything—starts
every day,” he told his biog- have completed the ritual.” with the observable world.”
rapher, Lisa Rogak, “seems
to be a way of saying to the
mind, you’re going to be
dreaming soon.”
RADICAL
KINDNESS
By Hugh Delehanty
poverty, disease, prejudice,” she writes. “It includes life. And that’s terrifying and painful, so you
everything out there that just makes us want to turn start thinking about ways to cope. You get
skittish, your central nervous system revs up,
away, the idea of accepting life as it presents itself and and you become much more watchful, not in a
doing goodness anyway, the belief that love and caring childlike way, but in a haunted way. I started
are marbled even into the worst life has to offer.” to be known for being funny right around then
because it was the best way to deflect criticism.
In a pink puffer jacket, sporting her trademark dread-
locks with golden highlights, Lamott is no faint-hearted You talk about mercy as “radical kindness.”
church lady. Over the years, she has written evocatively What do you mean by that?
about her struggles with alcoholism and her mid-life It’s radical in the sense that you would never
expect it. I find a warmth in my heart where
conversion to Christianity, but this morning, as the con- once there was bad energy. I may have the
versation begins, the first thing she wants to talk about conviction that someone has sinned against me
is her grandson, Jax. to such a degree that I’ll never have anything to
do with him or her again. But, instead, I begin to
see the fear and grief behind their bad behavior,
and my heart softens. That, to me, is the hugest
Hugh Delehanty: Why mercy? Why now? miracle of all.
Anne Lamott: I have a seven-year-old who lives
with me, and I feel it’s a catastrophic time to be Can you give an example?
born into. But I also feel strongly that the coun- A man in our neighborhood just hates me and
terintuitive thing to do in the face of the danger my dog, Lady Bird, who’s like Dinah Shore
and chaos is to find mercy within yourself and running around the neighborhood, so sweet
operate from that place, instead of strategically and so loving. He constantly calls the Humane
trying to suss things out. I spend a lot of time Society to talk to me about keeping her on a
with little kids, and I’ve noticed I become really leash. A few weeks ago, he and I really got
merciful and open when they’re around. They’re into it. He took a picture to show the Humane
crazily generous. My grandson will give stuff Society that Lady Bird was not on a leash, and I
away that I don’t want him to give away. The said, “Make sure to get a picture of your dog and
Hallelujah Anyway: merciful heart is really rich at four or five, but my dog kissing and licking each other’s noses,
Rediscovering then it begins to diminish. because that’s what they were doing.” I was on
Mercy, the latest In kindergarten you’re all part of the litter, red alert. But afterward I said to myself, “Do you
from prolific writer all sleeping on the floor together. Then, in first want to be right or do you want to be happy?”
Anne Lamott, grade, you learn subtraction—something before So, I prayed deeply, and the other day when I
delves into one of anybody else—and you start getting esteemed saw him, I didn’t go into the story I usually tell
our most sublime for that. Pretty soon, you go from being in the myself. Lady Bird started running over to his
emotions—to litter to being singled out for praise. You start dog and I said, “Sorry, sorry”—automatically, it
reveal how vital putting things in the drawer that don’t serve you, was weird—and neither he nor I got into being
mercy is to life, how like wonder and connection to life. Your parents morally superior. You take action, and insights
we so often ignore don’t want you to be one of; they want you to start follow. That’s mercy at work.
it, and how we can excelling. And that leads to perfectionism. But if
make it a bigger you’re getting your value from excelling, you have You’ve written that mercy isn’t something
force in our lives. to do more and more things perfectly, and, pretty that you do, it’s something that you are.
soon, you’re a completely doomed human being. Tell us about that.
We come into the world merciful, and we can be
When did that happen for you? that way again once we realize we have so many
In school, I was quick and sharp, and that started stories about ourselves and other people and so
to isolate me from the other kids. Some of them many defenses against feeling exposed. Little
were jealous because I was such a star student, by little, we can start dropping that armor and
and they teased me about my crazy hair. There practice being real instead of putting on those
was this system of beauty and wealth. Gold, sil- great social personas we’ve mastered. When
ver, bronze. Beautiful or rich was gold, and every- you’re real with somebody, they will be real
body else was just fighting to be at least silver. back. And when you’re back in your original,
You feel like you’re separating from others, merciful, authentic selves, that breeds wonder
but you’re really separating from yourself and and a deep sense of presence.
Go Toward
What Hurts By Frank Ostaseski
Illustrations by Tatsuro Kiuchi
Uncovering a Wound
Living from Your Center:
One afternoon when I was about five, I cut my
hand while playing with a pocketknife. I was ter- Integrating Mind, Body
rified because there was blood everywhere. My and Spirit
mother took one look at the wound and calmly
said, “Oh, I think we need the magic towel for
this one.” Then she pulled me up onto her lap,
wrapped my hand in a towel hanging from the
stove, and held me until I began to calm down. Introduction to
After a while, I caught my breath, and she said, Mindfulness Based
“Let’s take a look.” I didn’t want to; it was too
frightening. But accompanied by her kindness Stress Reduction
and reassurance, I was willing to try. Slowly, she Retreat
unwrapped the towel, and together we looked
into the wound. I realized that I would be OK.
In that moment, I saw that it is possible and even
helpful to turn toward our pain and that there is
always the possibility of healing. Meditation for
The secret of healing lies in exploring our Emotional Healing and
wounds in order to discover what is really there.
When we allow the experience—creating space Spiritual Transformation
and acceptance for it—we find that our suffer-
ing is not a static, monolithic thing, but rather
it is composed of many elements, including our
attitudes toward it. Understanding this, we can
work skillfully to alleviate the underlying reac-
tions that exacerbate our problems so that we
might ease our suffering. It will only be removed Full Funding Available
by wisdom, not by drenching it in sunshine or for Educators, Artists and
attempting to bury it in a dark basement. Healthcare Professionals.
Suffering is a pretty dramatic word. Most
people don’t think the term applies to them. “I’m
not suffering,” they say. They imagine children
starving in a famine-struck African country
or refugees fleeing war in the Middle East or
people afflicted with devastating illnesses. We
imagine that if we are good and careful, stay
positive, play by the rules, and ignore what’s on
the news every night, then it won’t happen to us.
copperbeechinstitute.org
We think suffering is somewhere else.
But suffering is everywhere. Suffering is fall-
ing in love and then becoming complacent. →
“You’re always jumping up. Sit down with us. In time and with attention, her
Relax.” They assured her that the kids were fine,
likely playing inside the house. Moments later, heart cracked wide open, and her
they all heard a crash and a scream. Young Dan-
iel came running up to the adults. Janet ran past relationship to the precariousness of
him to the front of the house, where she found
Jack lying near-lifeless in the middle of their life changed, giving rise to gratitude
normally peaceful neighborhood street. The car
that had hit her child had driven off.
and a sense of being fully alive.
Janet scooped up Jack, and they all piled
into the truck, heading to the emergency room
as quickly as possible. Albert was a physician,
so he worked heroically throughout the ride to
restore Jack’s breathing. Janet felt overwhelmed
by guilt and shame, though her primary concern
was for Jack’s obviously broken leg. How could
she have allowed this to happen? she wondered
as they drove.
It turned out that Jack had suffered injuries
far worse than a broken leg. The doctors at the
hospital did their best to save the boy, but they
explained that his head wounds and the result-
ing brain damage were too severe. Janet’s son
would not survive. She and her husband eventu-
ally made the decision to unhook little Jack from
life support. He died almost immediately.
Everyone was in shock, frozen in time and
disbelief. Janet held her baby close, rocking
him as she had so many nights as she settled
him to sleep with a sweet lullaby. There would liability, and explained that he did not know that
be no waking from this dream. Full of fear and his car had hit anyone until the police contacted
sheer horror, the parents drove back home him. Once again, Janet’s guidance spoke to her
shortly before dawn. The country road hugged with an inner strength reminiscent of the drive
the nearby river. Janet noticed the rising full along the river. She looked compassionately at
moon reflected in the water. This contact with the man and, without any false sympathy, spoke
something outside herself helped her sense a honestly. “Jack’s death is a responsibility that we
deep, clear part of her being, a calm awareness four adults all share,” she said.
that, for a moment, could cut through the guilt, Janet and the man who had accidentally
grief, and disbelief. An inner guidance spoke to killed her son talked a while longer. Janet cried
her, saying, “If I am going to honor Jack’s life, I as she spoke of how she, her husband, and their
cannot let this accident destroy me.” friend had been preoccupied and hadn’t kept a
Still, the next day, when the police phoned close enough eye on the young boy. The driver
to confirm the hit-and-run, her whole being explained how his daughter was getting married
filled again with the heat of rage. Then, at 11:00 and that he had been rushing to the wedding
a.m., another shift occurred. There was a knock rehearsal. In Janet’s mind, it was a moment of
on the screen door. An older man, a stranger, distraction on all their parts that had led to this
appeared on the other side. Instinctively, Janet disastrous outcome. A brief moment of inatten-
knew he was the driver of the car. The anguish tion, nothing more.
on his face temporarily washed away her rage, We tend to like simple causes: they tidy up
and the grieving mother invited the stranger life’s uncertainties. We want such accidents
into her home. to be brought under human control. We want
The poet Henry Wadsworth Longfellow someone to be held accountable. We want the
once wrote, “If we could read the secret history outrageous and impossible to be understood, so
of our enemies, we should find in each man’s as to alleviate our sense of helplessness. But life
life sorrow and suffering enough to disarm all does not always present itself in ways that are
hostility.” The driver apologized, admitted his right or reasonable. The truth is, we are →
Bookmark This
read…listen…download
ATTENDING MARROW
Medicine, Mindfulness, A Love Story
and Humanity Elizabeth Lesser ƈ HarperCollins
Ronald Epstein, MD ƈ Scribner
A family physician and a professor at the When she learns she’s the soul-searching she’s under-
University of Rochester School of Medicine, perfect match for her sister’s taken on the couch or on the
Ron Epstein has been working to improve how bone marrow transplant to cushion. Along the way, the
doctors treat others for decades. Together with fight cancer, Elizabeth Lesser sisters get the rare oppor-
colleague Mick Krasner, he has encouraged begins a life journey she never tunity to truly explore—and
caregivers to pay attention to what’s happening imagined. The cofounder heal—their past, and find
in their own minds and bodies as they interact of the Omega Institute and themselves on a completely
with patients—with particular attention to how author of the best-selling transformed field of friend-
they communicate and the quality of the time: book Broken Open, Lesser ship, and indeed, love.
Are they really “attending” or are they not quite has been a seeker for her Beautifully written, deeply
all there? In 1999, Epstein launched a small entire adult life and a benevo- poignant in its honesty, this
revolution with “Mindful Practice,” a piece in lent chronicler of the human book is far more than a story
the prestigious Journal of the American Medi- condition. But this experience about sibling relations; it’s a
cal Association. Ten years later, he and Krasner she shares with her younger memoir about touching the
reported in the same journal on the results of sister goes far beyond any marrow of life itself.
their mindfulness work with doctors: They were
more present, less stressed out, and more atten-
tive to patients, and they incorporated mindful-
ness skills into their everyday lives. (See Mind-
ful, October 2014: “The Doctor is Not Well.”)
Now, Epstein has contemplated and compiled
all he has learned from using the lens of self- MINDFUL MONEY
awareness to view the health-care system and Simple Practices for Reaching Your
the lives of the people in it. Both analytically Financial Goals and Increasing
clear and empathic, he guides us to a vision of Your Happiness Dividend
a new kind of doctor in a new system: covering Jonathan K. DeYoe ƈ New World Library
everything from how doctors need to pay atten-
tion to their mindware (the thought processes
they use to make diagnoses and decisions), using Do mindful and money even enough for you? Are you
meta-cognition (being aware of your own think- belong in the same sentence? spending too much? DeYoe’s
ing) to healing the healer (how to travel the path Money is such a scary thing, approach to money is honest
from burnout to resistance), to what makes a fraught with so much fear and and free of hype. Money will
compassionate and humane health-care system emotion. And most advice never make us happy, he tells
(one where small acts of kindness can make about money offered in the us right off. It’s merely a tool
“the unbearable bearable”). Attending is a long mainstream media plays on we need to use to live our life.
overdue book that needs to be read by doctors, that fear and anxiety: Are you That said, he goes on to offer
caregivers, health administrators, and patients prepared for retirement? Is very practical, non-preachy,
who care about human-centered medicine. your money working hard down-to-earth counsel.
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PODCASTS
MODERN MINDFULNESS
How to Be More Relaxed, Focused,
and Kind While Living in a Fast,
Digital, Always-On World TEDMED
Rohan Gunatillake ƈ St. Martin’s Griffin Episode: “Fulfilling Trauma’s
Hidden Promise”
James Gordon, a professor of medicine at
Does mindfulness need a (“It’s not practical for me to Georgetown University, talks about using
redesign? Author Rohan unplug everything”). Fortu- integrative approaches, such as movement,
Gunatillake, the creator of nately, each of these barri- meditation, and relaxation, to help patients
the popular buddhify app, ers is more apparent than with chronic illnesses, US war veterans, Syrian
says yes. Although there’s real, and in this accessible, refugees, and families in Bosnia, Kosovo, Israel,
never been more interest in readable book, he lays out Gaza, and Haiti, among others.
mindfulness and meditation some techniques for bring-
than right now, three barriers ing mindfulness into even the THINK AGAIN
keep too many people from busiest of lives. Gunatillake Episode: “Nature, Nurture, Neither”
making mindfulness a lived also argues that switching Mark Epstein, a psychiatrist, mindfulness
reality: the time problem (“I off our devices is not the teacher, and author of Thoughts Without a
just don’t have time to medi- key to mindfulness. Instead, Thinker and The Trauma of Everyday Life, joins
tate”), the hippy problem he makes suggestions for host Jason Gots in a wide-ranging discussion
(“You have to be spiritual or using technology, like mobile on education, free will, trauma, epigenetics,
religious to get into medita- phones and television, to and the nature–nurture debate.
tion”), and the digital problem actually be mindful.
10% HAPPIER
Episode: “George Stephanopoulos,
ABC News Chief Anchor”
Most of us know Dan Harris: the ABC newsman
who had a panic attack live on Good Morning
GOODBYE, THINGS America and went on to write best-selling
The New Japanese Minimalism book 10% Happier. Well, Dan also started
Fumio Sasaki ƈ Norton a podcast. In this episode, he talks with
George Stephanopolous about his twice-daily
meditation practice.
2017 RETREATS
Mindful Self-Compassion
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