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Cultivating a Positivity Bias by Taking in What’s Good

November 13, 2019 by Tara Cousineau Leave a Comment

Let’s face it: Life can be hard. Our attention is immediately hijacked by what’s negative. Remember the negativity bias I wrote about? We all have it. It’s a necessary quirk of our fallible human design.

One way to think about this inclination to scan for danger is that your brain is more likely to stick to negative experiences like Velcro, while it lets positive experiences slide off like Teflon. It’s funny, how we tend to let the good moment pass us by, right? But it’s that one nudgy negative experience (amidst all the other good stuff) which can really fester. It’s so annoying.

But guess what? We can purposely cultivate positivity in our life.

This is not about replacing the negativity bias with a positivity bias. Yet, we need to practice experiencing more beneficial emotions and states of calm so we can lower the volume on the negative mental states! We need to let the inner critic take a time out so we can do some seriously needed self-care.

Truth be told, it takes some effort and commitment to plug positivity into your daily life. So start to look for those little opportunities each day to highlight a useful or enjoyable experience—and consciously take it into yourself. Take a moment to consider the inner strengths you need the most. Is it confidence, joy, trust, forgiveness, generosity, or patience?

How do you grow inner strengths?

For starters, get grounded in the present moment and become aware of what’s going on. This non-judgmental noticing is key for engaging the mind in beneficial ways. You can think of this as preparing to go on a journey. What are all the things that you need to bring along? What gear or supplies might you need in your “neural backpack.”

Just like learning how to play the guitar or learning a dance routine or excelling at an athletic skill, you need to practice. The brain learns by repetition. Same goes for positive experiences: If you want to cultivate more calm, peace, happiness, and joy in your life, then you need to first experience moments of calm, peace, happiness and joy! Not only that, you must engage in these activities consistently so the brain learns from them and creates new neural highways. Make a plan.

Think of it this way: New connections in your brain are being formed in every moment and through every interaction you have. The more you expose yourself to negative or harmful influences or habits, the more they stick. In the same way, the more you expose yourself to positive things and habits, the more these beneficial experiences stick, and become lasting inner resources. In other words, what you choose to focus on and practice will grow stronger. This means you can influence your own brain on a very deep, cellular level on purpose.

(This is really awesome!)

Noticing the good in your daily life is about increasing what’s already positive OR maintaining what is positive OR creating something new that is positive.

My favorite teacher and psychologist Rick Hanson offers a simple acronym that is easy to remember. H-E-A-L. I teach this all the time with clients because it has been so effective in practice.

Let’s go through each letter.

H = Have a positive or beneficial experience. Notice a positive experience you are already having; or create one by looking for good facts in your immediate situation, in current or recent events. Now keep in mind, beneficial isn’t synonymous with pleasant!! It’s not about achieving happiness, it’s about promoting wellbeing by noticing and engaging in experiences that are nourishing or uplifting in some way. Beneficial experiences include making or eating a healthy meal, going to bed on time, reading a good book, watching a comedy, getting in a good workout, having unstructured play, meeting a friend for coffee, volunteering, or having a hobby, or noticing things in the lives of others that you feel glad about. You are producing good facts to hook onto.
E = Extend or enrich it. Stay with the positive experience by noticing the sensations and imagery associated with that great meal or a good workout or that kind friend whose shoulder you cried on. Really sense and embody it to make it more lasting and intense. Activating such positive experiences helps to build up inner resources (or traits) like connection, resilience, emotional balance, happiness, mindfulness and compassion. Savor it. Don’t let those good moments pass you by.
A = Absorb it. Intentionally let the good experience sink into you. Here you really want to take it in, in a way that seeps into you. You are installing it into your memory bank and making it sticky. Kind of like creating a mental snapshot or inner Instagram of a beautiful sunset with the intention of remembering it.
L = Link the positive and the negative. Or, I like to say it’s like making lemonade from lemons. We all have negative experiences in daily life, like getting a bad grade or being rejected. There’s nothing shameful or embarrassing about this. It just means that you are a normal human being. Remember though, that as long as negative stuff is active in your mind, it starts to stick the longer you dwell on it. So in this optional linking step, see if you can hold BOTH the positive and negative in awareness (the sweet and the sour), so that the positive gradually eases and brings perspective to what is negative, can soothe it, and maybe even replace the negative over time.

Of course, with anything that’s really tough or triggering, like trauma, it’s helpful to work with a counselor. But in general, everyday life offers up situations or chances to practice these steps.

Sometimes I suggest creating an “even though” statement:

Even though she rejected my invitation, it took courage to get up the nerve to ask her out, and I’m proud of myself for trying. I’ve been taking more risks and that’s good for a shy person like me. Come to think of it, that took some guts!

Even though getting a bad grade really is hard and I’m disappointed, it’s not the end of my college career. Deep down I know I’m going to be ok. I’m glad I’m doing other things. I really feel inspired by the new club project. I feel like I can make an impact.

Even though I feel sad about grandma’s passing, I can sense her love for me; and when I remember her humor it makes me smile. I feel she’s got my back and I can draw on this warm feeling whenever I need.

Remember, what you choose to focus on and practice will grow stronger. That means you can have a bigger influence in responding positively to your life than you might believe. Just like you can’t unlearn how to ride a bike, you won’t unlearn the inner strengths you grow over time.

This is one of the kindest things you can do for yourself. So start taking in the good.

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Notice Your Negativity Bias (Hint: We’ve all got one)

November 8, 2019 by Tara Cousineau Leave a Comment

Do you ever feel like sometimes you can be your own worst enemy?

You are.

You beat yourself up. Trip over yourself. Get annoyed with others. Cry at diaper commercials. Flip the bird. Numb yourself with Netflix. Or worse, create your own internal horror movie, usually with B ratings.

It happens. You are allowed to be human.

Here’s the thing: We all have this inclination of the brain called the negativity bias… and it’s part of the human design.

The negativity bias is sort of what it sounds like but has a neuro-physiological basis. Think of it like a background surveillance system or operating system. Just like the heart beats and the lungs breathe, the brain is continually scanning the environment for danger… and all this happens below our awareness.

The negativity bias prepares us for action and to get out of harm’s way. Better safe than sorry, right?

Now, the most common stressors most of us face in day-to-day interactions are typically not life threatening. The stressors are around being liked, performance, friendships and relationships, money, news, and the future—and the stories we tell ourselves about them. It’s our perception of threat that ignites the stress response. We tend to overestimate the perceived threat as if it’s “do or die” and underestimate our ability to cope. When your inner alarm switch is stuck ON, your body can’t easily recover without rest. You can feel worn down physically, mentally, and emotionally.

But have you ever noticed how you interpret these kinds of stressors—whether it’s the stuff that’s happening in the real world or in your own mind?

Psychologist Rick Hanson describes 5 ways in which the negativity bias manifests:

We scan for bad news as part of the human design (we can’t help it).
We focus on the bad news and it becomes associated with pain and unpleasant emotions; we get tunnel vision.
We overreact to it.
We remember it. In other words, the experience or sensations fast-tracks into our memory banks.
We can ruminate on the experience, reinforcing a negative feedback loop. I call this being caught in a “head spin.”

This negativity bias leads to cognitive habits like: overthinking, engaging in negative social comparison, perfectionism, procrastination, fixating on unhelpful thoughts and situations, and doing harmful or unhelpful things—usually to avoid the pain, like retail therapy, too much alcohol or other vices, social media stalking, oversleeping, or Haagen Dazs, to name a few.

Here’s the thing, no matter how intelligent, or kind, or confident you are, you can become negative, small-minded and mean without even realizing it—as you snap at people, become overly critical of yourself and others, and gripe with friends. It can be contagious, too. Misery loves company, right?

But in a state of personal distress and a narrow view with the negativity bias, it’s hard to get the clarity and empathy that will help you get perspective on things and be caring toward yourself and others.

A great image to depict this tricky state is that of an arrow. (Think The Hunger Games.)

Some physical and mental pain is inevitable in life. For example, I work with many students. Here’s a common scenario: You worked really hard on a project, spent hours in the library and even went to the writing resource center. But you get a less than desirable grade, maybe you even bombed. Ouch.

The first arrow is that unavoidable pain of disappointment or anger.

But your tricky mind steps in to interpret the situation… maybe you go into self-judgement: What is wrong with me? I must not be cut out for this job/school/program. I should just quit now.

Or else you might go into blame mode: That professor/boss/co-worker is terrible. What’s his problem? How could she?

Or let’s say you ask someone you’re crushing on to get coffee or dinner and that person says, ‘No thanks.’ Immediately, your mind will insert an elaborate ‘mind movie’ about what is wrong with you. Ouch. Ouch. Ouch.

We add insult to injury with our reactions with those 2nd, 3rd, and 4th arrows. It’s those arrows—the ones we aim at ourselves—that causes so much of our suffering. (So unnecessary. Trust me.) But we can practice deflecting those arrows.

It starts with noticing them!

So ask yourself when you might be directing unnecessary arrows at yourself. Just observe over the next week or so, without any judgment. Be curious about your mind. Observe your inner critic. Cultivate some self-compassion. After all, life gives us chances every single day to make different choices, to respond more patiently, and to get a bit of perspective.

Check out the next article on how to offset the negativity bias with a simple skill to practice.

Also, you might consider my book and card deck on cultivating more love and kindness in your life—wonderful antidotes to those self-inflicted arrows!

Resource: Resilient: Find Your Inner Strength by Rick Hanson

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Rx when Parenting a Child with a Chronic Condition

August 16, 2019 by Tara Cousineau Leave a Comment

Heavy Doses of Compassion

A dear friend from ages past texted me that his son, who just graduated from high school, has cancer. My heart broke open in a millisecond. I was standing in a Sunday morning line for coffee. The news about his son stopped me cold. Life is so unfair. I couldn’t stop shaking my head in disbelief. The poor barista thought I was complaining about the service.

I met Tom when we were 17 on a school program to the United Nations. I like to joke that he was on the bus of smart Canadians and I somehow sneaked into the program. To apply to the program I wrote an essay about the former UN Secretary Dag Hammarskjöld, with a quote I found in a library book. I’m fairly certain that I was the only one in my town who applied. Now I find it interesting that the chosen quote conjures up the timeless suffering of mothers (of which I still have written out in my neat teenage handwriting). For a whole week we visited New York City, the UN, and went to the top of the World Trade Center for a view of Lady Liberty. The towers no longer exist, of course, and yet they will always be tied in some small measure to that adolescent flirtation, the ideals of humanitarian efforts, and the fragility of life.

It is said that the tears of one mother are the tears of all and the glory of one man is the glory of all men…
Dag Hammarskjöld, 1953

We now are parents and professionals living full lives in different countries marked by the trials and triumphs of being mere humans—we share the main headlines that might fit in a text message or over an occasional phone call. He’s a school principal. I’m a psychologist. He has boys. I have girls. And I wholeheartedly share in his current optimism: his son has a highly curable form of cancer.

I don’t want to offer up a cliché but I will: Perhaps there are few comparable experiences that collect the kind of battle wounds like the scars you get from child rearing. At the same time, there is nothing like the joy and pride that arise in the smallest of moments in watching your children thrive. You never think your heart can crack open wider and then it just does. It’s that very vulnerability that exposes us to the abyss that is human suffering. Deep love. Deep pain.

A child’s cancer diagnosis is a shot to the heart.

I sat with my cup of my tea thinking about Tom and his son when I saw a family stroll in. They pushed a daughter, now a young adult, in a wheelchair. I wondered about her. A spinal injury? A congenital condition? Hard to say. Her hair was neatly brushed. She wore a shimmering cherry lipstick. It was carefully and lovingly applied. I was overcome with emotion.

I began to count.

In my mind I lined up a dozen random parents I know in my community. How many had a child with a chronic or serious illness or condition? I summoned up a list of their children’s conditions: anxiety, addiction, ADD, autism spectrum, clinical depression, cerebral palsy, a congenital heart condition, kidney disease, and post concussion syndrome, including two deaths due to chronic childhood illnesses. That our community has been spared a youth suicide or fatal car accident or death by gun violence seems—statistically—a stroke of luck. I included myself in the line up of parents. We have a daughter with potentially lethal food allergies. Sophie is now 21 and has not outgrown them. I’m only mildly relieved that her boyfriend is an EMT.

How many of these parents suffer quietly with the plight of their child’s condition, or keep to themselves for the sake of privacy, or simply are heads down with caregiving that others don’t even know to reach out? I also imagine parents in other communities who don’t have the privilege of a well-resourced school system or medical access or aren’t able to rally funds for research or costs of care. The bottom line is that more needs to be done for families to foster the kind of resilience that may be needed for a long haul. Two colleagues (Lorraine Hobbs and Kimberly Arthur) and I recently published a journal article about the need to support parents with children with chronic conditions: The Role of Compassion and Mindfulness in Building Parental Resilience When Caring for Children With Chronic Conditions: A Conceptual Model. (Please read and share it.)

…both mindfulness and compassion have significant potential to support this process of working through adversity and finding ways to develop inner resources to cultivate acceptance, find meaning in the context of complex parenting challenges, and respond to the child and oneself with kindness in the face of persistent stressors associated with children’s chronic conditions.
Cousineau, Hobbs & Arthur, 2019

A Silent Suffering

We couldn’t write about our personal experiences in this kind of academic platform yet our hearts were totally in it. We have children with various conditions requiring different levels of care and attention. So we try to walk the talk and wrote the article. Here’s why:

Parenting a child with an illness or disability is very common yet remains a silent plight for many.

Close to 20% of parents have a child with a chronic condition or disability, which is defined as any condition that has lasted or is expected to last for at least 12 months. Personally, I think this is an underestimate due to under reporting and stigma. But let’s just say that 1 in 5 parents/families has a child with some sort of chronic affliction. (There are 83M families in the US and 15M single mothers.) Assume for the sake of my argument that you are in a room full of parents. The next time you are in a meeting at work or a school PTA meeting, or at a place of worship, or on a commuter train imagine that for every 4 seats the 5th seat has a parent facing a difficult illness challenge with a child—no matter the age of a child. Imagine yourself in his or her shoes.

One memory that comes to mind is when my daughter Sophie was three years old and at preschool. She took a cracker out of a snack jar. Apparently another child with sticky peanut butter fingers had also done so. Her face blew up like a balloon immediately. The EMTs were called. She chugged some liquid Benadryl. She recovered. The school eventually became “peanut/nut free” to the chagrin of other parents. It was a common battle cry across American schools: “Why should my child give up his PB&J?” “That’s the only thing he eats and he has the right to have peanut butter.” “Why should my kid starve?” Parents of the afflicted child would counter, “This could be a life or death situation. Surely you can see that?” “You’d rather see a child risk her life than to find something else for your kid to eat?” “Try carrots instead.”

Later the solution in the elementary school was to separate the food allergy kids from the others at lunch time, leaving Sophie at a table all by herself. She became a pariah, a social outcast. The social stigma was an unintended consequence, of course. And it was unacceptable.

Then guess what happened? God bless the children to find solutions that parents or administrators can’t see. Her friends began to sit with her. Over time they became little vigilantes monitoring who had what in their lunch boxes. The girls made sure their parents knew about Sophie’s food allergies for birthday parties and sports events. They educated themselves. They watched the Epi-pen injection video and practiced puncturing an orange with a plastic model pen. Although we were all in a state of anticipatory anxiety, organically we cultivated a “community watch.” Eventually, we all relaxed. When a local 15-year old girl died from anaphylaxis after a severe allergic reaction just days before her 16th birthday, despite the family’s careful precautions, the threat became all too real once again. (See Project Abbie at Harvard.)

Compassionate Action

My daughter’s situation may not compare to the plight of others. A food allergy is an episodic condition that is largely reliant on prevention and avoidance, yet can have a fatal outcome. Yet that’s not my point. Millions of parents are managing some sort of childhood condition every single day. Of course, the medical conditions and potential outcomes vary among children: Children may be hospitalized for depression or suicidal ideation, or suffer a physical illness or condition; or a child may be contending with developmental delays, mobility issues, aggressive outbursts, or chronic pain. There are IEPs and accommodations, specialists, and regular medical monitoring, and concerns about independent living in adulthood. It can be all consuming at times.

What is common is the persistent fear and distress felt by a mom, dad or caregiver. Whenever a child needs specialized care or attention, there is a slow wear-and-tear in the fabric of parenting. An unraveling may occur in parallel with a kind of constant mending, in attempts to emotionally or pragmatically hold it together. There is also the mental “code switching” between taking care of a child’s current needs and the anticipation or planning for the future “what ifs.” It’s hard to be present when the mind is in a ricochet of tending tasks. Let’s not forget that many parents inevitably put their personal needs and goals on hold and may also be economically impacted. Even the most optimistic or well-resourced parents will find themselves in moments of despair or panic. That’s the only natural response.

What I love about compassion-focused approaches to parenting is the recognition that biologically we are wired to protect and ward off threat. That basic understanding can begin to shift how we communicate and respond. I can’t blame the pro-PB&J parents. They want their children to have what they need to survive. They aren’t thinking about the other tribe of parents who also want their children to survive by avoiding PB&J at all costs. Our perspective narrows when we are threatened. The single focus is on survival. The emotions that drive defensive behavior include anger, anxiety, fear, or disgust. As I wrote in my last post, Lead with Love, when we notice which emotion regulation systems are activated (threat, thrive, care/connect), we can begin to respond to life’s experiences in more beneficial and grounded ways. We can respond in a more balanced way. This is where mindfulness and compassion comes in.

https://www.frontiersin.org/articles/10.3389/fpsyg.2019.01602/full

The approach we proposed in the article emphasizes relational compassion and self-compassion. All too often the sole or primary focus is on child medical outcomes rather than parental resilience. This is understandable but to use another cliché—the one about the oxygen mask on a flight—we have to help the caregivers put on the oxygen mask first. The point in our article is we believe that cultivation of safety, connection, and caring is essential in any communication, intervention, or resource created to support parents when caring for a child with a chronic condition. This helps to get parents out of the constant threat/survival mode and offer relief from the exhaustion that can come from empathy fatigue, persistent uncertainty, constant caregiving, or social isolation. This means growing both inner strengths and outer strengths.

We consider the mindfulness and compassion skills as a way to “bounce forward” rather than “bounce back”—because life will never revert to a previous way of parenting. Resilience is inherently about caring, connection and community. It also requires a kind of deep knowing that we all belong to one another. In this way we are responsible for the welfare of the collective “we.” Parenting is hard under optimal circumstances. No family is immune from threat, loss, or disappointment. It can take some emotional courage to turn toward what is difficult and reach out to a family in helpful ways—especially when vulnerable children face challenges. The default is to respect privacy, or not impose, or keep a safe distance, or drop off casseroles. I get it. But we also have to stretch ourselves and connect with parents. We don’t know what we don’t know.

Take the risk: Ask them.

How may I be of help? Is there something specific I can do? What is important for us to know? Is it Ok if I check in every once in a while? We are here for you.

My colleague and friend Susan Pollak, EdD, just published a beautiful book called Self Compassion for Parents: Nurture Your Child By Caring for Yourself (The Guilford Press, 2019). What’s on the cover? Two slices of PB&J! That got me hooked. She wrote it for every parent, of course, who deals with the ordinary and extraordinary challenges of parenting. I particularly love the “Fierce Compassion” meditation and “Soothing Touch in the Heat of the Moment.” I highly recommend it.

Photo by Thais Morais on Unsplash

Lead with Love

August 1, 2019 by Tara Cousineau Leave a Comment

There’s a funny thing that happens when you start walking the kindness talk. People seem to crave it. Recently, I’ve been asked to speak at various companies and organizations — from accounting companies to human services, from high net worth investment firms to public schools. What’s the common denominator? I’d like to think this trend is about how we each can be more of the human we want to be: caring, wholehearted and generous. That’s part of it, of course. That’s the bright side of such a talk. But underneath is a deep need to understand what gets in the way. That’s the shadow side.

We need to become friends with the shadow side.

This is easier than you might think. The dark side of corporate culture reveals itself in the face of fear and threat — meeting deadlines, KPIs, profits, career advancement, and all the usual suspects that arise when real or imagined survival is at stake — at the expense of human connection and compassion.

The paradox at the heart of this matter is that it’s okay to be competitive AND cooperative at the same time. It’s more than okay. It’s necessary. It requires awareness in how humans respond to the world, through three emotion motivational systems espoused by the British compassion researcher and psychologist Paul Gilbert. I wrote about it in The Kindness Cure in chapter 10 (Emotional Paradox).

The paradoxes you can experience in your own mind are clashes between the “old brain/mind” and the “new brain/mind.” Your “old brain/mind” is the “base model” of human emotional regulation and hasn’t changed much over millennia. Its job is to serve your basic survival instincts as soon as possible and to seek out pleasure and comfort. It is speedy and reactive. The three main emotion regulation systems operating within it are:

• A threat and self-protection system that senses threats quickly and activates the fight- flight-freeze- faint response in your limbic system. This is like your home surveillance system.

• An incentive and resource-seeking system that propels you to seek pleasure, consume, play, strive/achieve, and mate. It’s like an Energizer Bunny scurrying about, looking for fun or success in life.

• A soothing and contentment system that seeks balance, rest, and connection, and is strongly linked to affection, bonding, caregiving, kindness, and compassion. This is the calm and connect system, and it is a bit slower to come online, but when it does, it gives you a sense of overall wellbeing—like a baby’s snuggly or a rocking chair.

Your “new brain/mind” developed later in human evolution. It’s really smart. The newer model is more complex and allows you to work things through, compare, contemplate, mull things over, create, innovate, imagine, seek knowledge, strive for goals, and develop an identity. This allows for quick learning, exchanging information from among groups, and passing on these adaptive genes to future generations. Importantly, this sophisticated upgrade allows you to be aware that you exist and have a sense of self. Thanks to your “new brain/mind,” you can be aware of your awareness, unlike any other animal, and observe your own mind. This is, of course, both a blessing and a curse.

When your “new brain/mind” is pulled by the fears and passions of the “old brain/mind,” you can get stuck in unkind behaviors (toward yourself or others). This is the unfortunate bug in the system, so to speak.

Workplace Woes, Compassionate Action

This came up in a recent conversation. I was a guest on a podcast summit created by Mari-Lyn Harris, founder of Heart@Work, who I met via Linked In through what I call kindness spotters. (We kindness warriors just find each other.)

Mari-Lyn has been figuring out ways to share the news about leading with kindness, to assist leaders in cultivating better productivity, profits and a happier workplace culture. She created a Virtual Kindness Conference and you can watch it (it’s free). The interviews include short and sweet conversations with experts about workplace culture. You can watch the interviews at Heart@Work or on YouTube. I talk about befriending the inner critic at work and gathering positivity allies to counteract the negativity that even one nasty person can evoke. It takes commitment. Of course, it helps when leadership/management adopts and embodies the values of caring and compassion as integral to company goals, even if you are selling widgets or crunching numbers. You might enjoy the series and have something you would like to offer to an ongoing conversation on kind leadership.

Here’s to growing a kind mind.

21 Days of Kindfulness: Get daily notes to your inbox for just three weeks — which is about the time it takes for a new habit to take root. I invite you to kickstart kindness in your life and share with a friend. It’s free.

A Little Deck of Kindfulness: The card deck is here! (See the sample image above). Cultivate more kindness and compassion for oneself and for others. Order now! (in continental USA).

Facing Fears. Diving In.

July 25, 2019 by Tara Cousineau Leave a Comment

Sometimes I consider myself a late bloomer no matter what decade of life I am in. Recently, I tried my hat at stage storytelling. If you are familiar with The Moth, you will have some sense. But I was recently inspired at work. A few months ago I worked with several graduate students, who I consider our future leaders, innovators, and helpers. (Our hope!) Each were terrified of making mistakes, or of being judged, or of not being perfect. They were worried about public humiliation and imposter syndrome. (We are immersed in a culture of ratings and rankings, so who isn’t?)

I coached them to get out there and speak, to try Toastmasters or storytelling, as a kind of “exposure therapy” or skills building to overcome their fears. Otherwise, if they don’t then WE are missing out on their bright lights. Because sharing their wisdom is a service to humanity. When they realized it’s not so much about them at all, but rather about channeling their gifts, a new recognition set in. It’s flipping the script of the inner critic. The ego can step aside and their message can shine through. Of course, this isn’t so easy at first. It takes practice to befriend a familiar voice of fear and to calm the nerves.

In reality, it takes courage and self-compassion… and at least one person who has your back.

We teach what we need to learn, right? I realized that I had to do the same. I had to walk the talk. I went to a magical Writer’s Romp retreat with Suzanne Kingsbury, where I had to get vulnerable and share my writing by reading it aloud in a safe place (in a tent). She is the creator of Gateless Writing, a judgment-free and wholehearted approach to writing. Like Brené Brown tells: you only share your stories with the people who have earned the right to hear them. I took one brave friend with me. My approach is to take a few steps forward, building upon skills and experience, rather than jumping right in and hoping for the best. It’s like inflicting yourself with kind, small exposures. In my field of psychology it’s called “titrating” (or expanding the “window of tolerance”) and in education it’s called “scaffolding.” It might also be a kind of inoculation.

Gateless Writer’s Romp: Releasing the Inner Critic (as represented by the dinosaur pinata)

So after that romp experience I mustered up the courage to share with strangers, but again in a safe space. I signed up for a few storytelling workshops at MassMouth.org.

The scary part is the last day of the 3-session workshop. It’s like a recital and these “tellings” are held at Club Passim in Harvard Square. You invite your friends and family. You share a 6-minute story. I’ve done this twice now. The first story was about me and a former psychiatric patient singing a Frank Sinatra love song at a holiday party (he never knew that the song he picked had been my wedding song). The other was the moment I knew I’d become some sort of therapist after a humiliating encounter with an evil 6th grade math teacher.

I’m starting small and having some fun. The first time I lost my place but I recovered. I didn’t pee in my pants or walk off stage. I survived. Really, what is there to lose? I’m stepping onto a small stage with a friendly audience (with food and drinks) who are rootin’ for me and the other “tellers.”

I’m taking a dose of my own medicine.

21 Days of Kindfulness – Get daily notes to your inbox for just three weeks — which is about the time it takes for a new habit to take root. I invite you to kickstart kindness in your life and share with a friend. It’s free.
A Little Deck of Kindfulness is here (see image above). Cultivate more kindness and compassion for oneself and for others. Order now! (in continental USA).

Say a little prayer

June 7, 2019 by Tara Cousineau Leave a Comment

When I was a little girl we prayed every night. My mom would tuck us in, me and my sister, and we would begin a litany of prayers in a sing-song rhythm, with a bit of pomp as my mother fluffed up our comforters and then padded us in like peas in a pod.

Our Father who art in heaven…
Hail Mary full of grace…
Now I lay me down to sleep I pray the Lord my soul to keep.
… if I should die before I wake, I pray the Lord my soul to take.

This last one always scared me whenever I stopped to think about it later. Could I die in my sleep? Grandma Kee did and I supposed any of us might never wake up. That made me sad and I would cry some nights. Having lived many decades now, I find comfort in the idea of a quiet passing (someday). But back then we would finish the rounds with barely a pause, “God bless Mommy, Daddy, Tara, Tina” … all our family, friends, our dogs, alive and deceased. We also included our stuffed animals and baby dolls who were tucked in along with us. We always ended with a German phrase: Schlaf gut, und träum süß (Sleep well and sweet dreams).

All told, this ritual was rather inclusive for a child’s mind. (We covered the starving children around the world with grace at dinnertime.)

Eventually, I outgrew the evening blessings. Yet, prayer has always wound its way back to me in some form or another. A nightly ritual with my young girls included the required reading of Goodnight Moon or The Runaway Bunny, along with the grand German tuck-in and a sweet dreams. In recent years, I’ve practiced loving-kindness meditation, which is a blessing of sorts. It has all the components of my childhood ritual of repetition of well wishing. With loving-kindness phrases I direct blessings toward myself, my loved ones, a benefactor, people outside my tiny tribe, those who are difficult (or with whom I struggle), and the rest of humanity. A large circle of caring. Music can also serve as this kind of expansive blessing. Just listen to Mary Gauthier’s heart opener Mercy Now. The difference is that I now dwell in the comfort of being part of a divine source, a universal alchemy of love, rather than praying to a separate god.

My mom, Omi, now in her 80s, will not let me forget about Jesus. As if I ever could—or would even want to. A few weeks ago I was on a 7-day silent retreat at Insight Meditation Society in Barre, Massachusetts. I am not Buddhist, but I appreciate Buddhist psychology and mindfulness practices. These teachings are an important part of my orientation toward life and the healing arts. During the retreat I gave up my iPhone. I was able to forgo my birthday and mother’s day. But just before I Ieft home my mother sent me a small gift, lest I forget my upbringing: A silver keychain, engraved with “Find Peace in His Presence.” It was, of course, blessed by her local priest. She added a sticky note with a reminder to attach it to my car keys.

This is very much like my mother. Earlier, when she could comfortably drive long distances and visit us, many tokens would appear: small bottles of holy water next to the toothpaste holder, medals of Mother Mary or St. Christopher in our coat pockets, prayer cards of various saints left at my children’s bedsides, and an assortment of angel ornaments and glow-in-the-dark rosaries.

To her credit she slowly became more tolerant of my “diversity” in spiritual thinking. In my home office, I have a small antique chest, an altar of sorts, as well as a fireplace mantle. On it are statues of the Virgin Mary, Nepali Goddess Tara, and a Buddhist bodhisattva Kuan Yin (all feminine deities of compassion and wisdom), along with a Buddha and a Christian cross. When she read my book, The Kindness Cure, she hoped that I would have included the word of God. The quotes from Father Gregory Boyle, Mother Teresa, or St. Francis didn’t quite cut it for her. That’s ok. She has an unwavering faith, perhaps even for my conversion back to family tradition.

Faith, it so happened, was a theme of the silent retreat. One of the guiding teachers, Kamala Masters, offered a beautiful evening talk. These dharma talks are like bedtime stories. She described faith as a kind of “coming back” home. She was raised Catholic, too. When she was in her 50s she trained as a Buddhist nun in Burma for a year when her grown children had left home. It was a promise to herself to go deeper. Rather than look for strength outside herself, she began to look for strength from within, for an experience of compassion that was not just about sacrifice and caring for others but about inner connection and self-compassion. I found her to be incredibly brave. When I was in her presence I thought, “Mom would like her.”

During the retreat we had been on a schedule of repetitions: walking, sitting, walking, sitting. Day after day, 5:30am to 9:30pm. My body was in pain by midweek, my butt bones bruised and my back muscles flared in spasms from an old injury. I found myself standing rather than sitting for a good part of the the week. These were moments that drew my focus to pain, a litany of complaints, stories of all sorts, and mental suffering. My attention was hijacked by an internal chaos that I’m usually too busy in real life to notice. (And my friends thought I would be having a relaxing week.)

There was some external relief during that retreat of virtual silence. Every afternoon a different guiding teacher taught an element of a loving-kindness meditation. It came at a tender part in the day, in the late afternoon, when I was on the brink of exhaustion or boredom.

Kamala Masters described a loving kindness meditation “like a gentle rain that falls on everyone, without exception.” I found great comfort in this. Whether I was immersed in my own dramas, or frustrated with people or situations in my life, or in the nation and world, seeing love like the spring rain outside of the hall melted away the physical and mental pain. At least for a few moments. Going through the rough part of this mindfulness practice—or life for that matter—is where we grow. When we direct kind attention or a loving awareness to all of our experiences we gain inner strengths and open our hearts. We bow to what’s difficult, as my teacher Jack Kornfield would say—to vulnerability, pain, oppression, anger, and all the uncomfortable emotions. We also open up to the beautiful emotions—gratitude, forgiveness, joy, pride, awe, love. Until the discomfort inevitably arises. And then? We begin again. And again. Coming back to the rhythm of breath or cadence of a heart beat or sound of rain.

Or, like the reassuring orbit of a moon.

Kamala Masters read a poem by one of my favorite living poets, David Whyte. I felt in that moment, a great gift was shared. Maybe it was the simplicity of dwelling in a poem after such extensive quiet time. It felt so rich and then it was gone.

Faith

I want to write about faith,
about the way the moon rises
over cold snow, night after night,
faithful even as it fades from fullness,
slowly becoming that last curving and impossible
sliver of light before the final darkness.
But I have no faith myself
I refuse it even the smallest entry.
Let this then, my small poem,
like a new moon, slender and barely open,
be the first prayer that opens me to faith.

⁓ David Whyte

After the reading I thought I could bear a few more rounds of walking and sitting. As the week unfolded, the bearing part melted away and tentatively transformed to bearing witness to my own experience. There happened to be a beautiful rising moon during that week in May. One clear evening, instead of the slow walking, I stood staring up for a long, long time. I thought of my girls when they were little. I thought of me and my sister.

Goodnight, moon.

I remembered then the rote prayers of my childhood. And of faith and love, patience and kindness. My mother’s mementos. All the rough patches. And how much of prayer is about faith or how faith is a kind of prayer—a common yearning for love, caring, hope, ease and peace—deep human needs that belong to us all.

Then it was time to tuck myself in.

Bring some self-compassion into your day: 21 Days of Kindness

Check out: The Little Deck of Kindfulness, a 57 day soul-care kit.

Photos: Tara Cousineau 2019

Moon Photo by Aron Visuals on Unsplash

Finding Inner Momentum

March 1, 2019 by Tara Cousineau Leave a Comment

If you are human, and I imagine you are, there are times when you have just really had it. With a friend. A family member. A co-worker. The world. You may even get judgy. Like, why can’t he just move on? Why does she make it so complicated? Why are they doing this? As if, somehow, they can magically read your mind and do the right thing.

Yeah, well. We can get caught under our own spell. And the truth of the matter is you will miss out on the things that are actually ok, the tiny beautiful moments in a day, and noticing that right now you are fully alive. I have found that one of the most helpful things with life’s hassles is to simply breathe. Breathe in some peace and quiet. When you notice your reactivity, try taking a deep inhale for yourself and a long exhale for the other. As Rabbi Rami Shapiro writes in The Sacred Art of Loving Kindness, “It is a way to take upon oneself the pain of the world and transform it into love.” Remember, even the difficult, exasperating people in your life are struggling. This doesn’t mean it’s ok to be on the receiving end of an insult. Boundaries are important. But it can help to imagine this person when they were small, maybe before their own challenges or conditions took hold. Glimpsing a sweet soul, deserving of love and belonging (as we all are).

The image I like to hold in this mini-meditation is of a see-saw or swing, with a childlike quality of putting in the effort to get going and then relishing the momentum.

It takes a few tries for the rhythm to kick in. And then… freedom.

Sit quietly and comfortably, perhaps with a hand on your heart.
Breathe in and out in a comfortable way.
As you breathe, bring to mind a sense of warmth, comfort, and ease,
or whatever you need in the moment. Inhale this soothing feeling.
Then bring to mind a person who is struggling and needs compassion.
After you inhale a comforting breath for yourself, on the exhale offer
the other person feelings of kindness, caring, comfort, and ease.
Then return to yourself, breathing in warm sensations.
Then switch back to the person you are visualizing.
In an even flow of in- and-out- breaths,
receive and give warmth and kindness.
Like a see-saw.
Back and forth, back and forth.
One breath in for me, one breath out for you.

Give it a try. Peace.

Courage Rising

February 1, 2019 by Tara Cousineau Leave a Comment

For the past two weeks I have been commuting to a new job.

Warming up the car in sub zero weather.
Hat, gloves, earbuds, lunch bag, and snacks.
A lanyard with an ID and building pass.
A highway drive to a parking lot, two trains, and a short walk.

All told: It’s about 2 1/2 to 3 hours per day, four days a week, enmeshed with humanity. This is a big change for me. I am reminded of sending my youngest daughter off for her first day of kindergarten and she didn’t want me to take a photo. I was excited for her. She was scared.

One of my intentional words for this year is courage. Researcher and storyteller, Brené Brown reminds us that the root word of courage, cour, means “heart.” Writer and social activist, Glennon Doyle, reminds us the courage also contains the word “rage,” where heartbreak can be turned into action. Both teach that vulnerability is a key to connection and transformation — and is necessary in order to be brave when facing the small and big moments in life.

The silver lining in the new commute is that I now have time to listen to podcasts. I find myself laughing aloud or shedding a tear. I use this as my time for meditation and education. In a recent interview about courage with Glennon Doyle and her partner, Abby Wamback (On Being with Krista Tippett), Doyle shared the following:

We say all the time with our kids, everything’s a pattern. It’s first the pain; then, the waiting; then, the rising — over and over and over again. Pain, waiting, rising. And when we skip the pain, we just never get to this rising.
Glennon Doyle

I loved this phrasing. Pain, waiting, rising. It reminded me of Fred Rogers as I was picturing my daughter with her little backpack all those years ago; and me now carrying my backpack and embarking on a new, uncertain journey. How we must we rise to the occasion in spite of fear. It has to do with the word “encourage,” which means to inspire with courage, spirit, or hope; to hearten. Mr. Rogers said,

As human beings, our job in life is to help people realize how rare and valuable each one of us really is, that each of us has something that no one else has — or ever will have — something inside that is unique to all time. It’s our job to encourage each other to discover that uniqueness and to provide ways of developing its expression.
in The World According to Fred Rogers

That’s how I feel about my work when counseling and coaching others. We are all sparks of the divine, and sometimes we need to shine our light on other’s hidden gifts with our presence, patience, empathy, and encouragement. Can we do this for ourselves, too?