Befriending Our Inner Critic

Most of us have an inner critic.  That’s the voice in your head that says you’re doing it wrong, or even that you’re not enough.  It’s the incessant thoughts about the flaws or mistakes in something you’ve done.  Your inner critic is the internal monologue you have that leaves you feeling less than.

Now many people think the answer is to just get rid of your inner critic.  And this makes some intuitive sense, “if I want to feel more self-acceptance, more self-esteem, and feel more self-love, then I have to stop talking to myself in this way.”  And while there is some truth to that sentence, we cannot simply shut up, or repress, our inner critic.  In fact doing that will only make things worse.

Think of your inner critic like that annoying co-worker, or ex, who just doesn’t have an intuitive sense of healthy boundaries.  The more you ignore their e-mails or texts, the more texts and e-mails they send.  The more you avoid them, the more they pursue you and find opportunities to corner you.  The more you try to brush them off, the more persistent they become.  And as they become more persistent they also become meaner.  That is how your inner critic works too.

So what’s the alternative?  What actually helps reduce and shift your inner critic is to befriend him or her.  And how do you do that?  Empathy and boundaries.

The first step in befriending our inner critic is empathizing with them.  When you have that thought “god, I am so stupid.  Why did I say such a mean thing to my friend?!? I’m an idiot” you need to empathize with the feelings and values in that statement without agreeing to its claims.  So in this example, that might look like “wow, I hear how frustrated and embarrassed I feel.  I also feel really anxious that my friend’s feelings are hurt.  I really value his friendship and the support I get in that relationship.”

Do you see what I did there?  I didn’t agree with the judgment that I’m stupid.  Rather, I empathized with the emotions and values that are in that judgment.  Doing this teaches my inner critic how I like to be talked to because our inner critic really has some important messages for me.  He really wants me to know how much I value this friendship.  I just need to teach him how to communicate that to me so that I can hear it.

After you’ve empathized with your inner critic you then need to set a boundary.  “I hear how scared you are about damaging this friendship; it is a really important source of support.  And putting myself down isn’t going to help.  When I see my friend next time I will apologize, and until then I will let this go.”  Setting an effective boundary means you’ll need to address how you want to do things differently in the future, as well as making it clear that engaging in this vicious self-talk isn’t helping.

So try this on as an exercise:  write down one self-judgment you have.  Underneath that write down all the feelings and values inside that judgment.  See if you can have compassion and empathy for those feelings and values.  Then write down a boundary.  And the next time that self-judgment comes up, say that empathy and boundary to yourself and notice how things begin to change.

June 6, 2017Permalink

When You Don’t Want to Listen…

Sometimes I find that I just don’t want to hear what the other person has to say.  I’m so upset, hurt, or just disconnected that I don’t want to sit and listen.  I just want to fix it and move on.  Or I just want to say my piece and get out.  Can you relate?

I imagine you probably can.  And so what are we supposed to do when that happens?  What can we do to turn it around?

First, if we can’t listen to the other person, then we probably need to listen to ourselves.  Now this doesn’t mean the other person needs to listen to us. And it doesn’t mean we need to work ourselves up with more and more judgmental thoughts.  Instead we need to listen deeply to our own tender feelings and what values of ours are at stake.  In short hand I call this self-empathy.  With self-empathy we shift our attention away from the other person, and we shift our attention away from our thoughts and judgments, and instead we put our attention on our feelings. And to really do this deep listening to ourselves we need to shift into a more accepting attitude.  Instead of saying “I shouldn’t be feeling this way” we want to get to a place where we can say “this is how I feel…and while I don’t like it…it is okay to have this feeling for this moment.”

Listening to ourselves can be hard.  It can be hard because the other person is talking to us, and we can’t focus.  So maybe you need to ask the other person for a brief (3 minute) pause so that you can gather your senses (a.k.a listen to yourself) and respond in a constructive way.  It can be hard to listen to ourselves because we’re afraid of what we might find, or we know what’s there but it’s too painful to sit with.  But I promise you, the more you do this the less scary and the less painful it becomes.  Keeping your feelings locked down makes them scary and more painful to bring up.

Second, after we’ve listened to ourselves, we need to remember that this other person, as a fellow human, deserves respect and dignity.  Often when I don’t want to listen I’m focused on how I am not getting the respect that I deserve.  But if we want have a different kind of interaction, if we want to break the cycle of defensiveness, attack, and hurt, then we need to remind ourselves that this other person also deserve respect and dignity.

There’s lots of way to do that.  One is to repeat to yourself “this person is a human too.”  Another way is to take a moment and notice all the things you and this other person share in common (everything from the surface level: we both have skin, to the deep: we both feel fear.)  Another way is to imagine this person as a small child in pain because that is often what is happening inside of them.  What do you think would help you remember that this other person is a human equally deserving of respect and dignity?

Whatever works for you, use it!  It might feel like you are being asked to give this person a big gift.  And you are.  But there’s only way to break the cycle of indifference, anger, defensiveness, and attack:  compassion.  Compassion for yourself and compassion for the other person.

May 15, 2017Permalink

Recommitment

Sometimes we simply don’t fulfill our promises.  Despite our best efforts and intentions, we fall short of what we said we’re committed to.  Closer readers of my website and blog will notice that I am committed to putting out a new newsletter and blog post every other week…but I haven’t done so since January!

Can you relate?  You promise something, you commit to something, and then life happens.  You commit to going to the gym three times a week, and it goes well for the first month, and then there’s a busy week at work and your gym practice slips off your plate.  Or you make a promise to yourself and others that you’ll stop doing that thing which irritates your friends and family.  And then in just a week later, you’re right back to doing it again.  Or you make a new year’s resolution, and then you get to May and you can barely remember what that resolution was.

The problem is not that you, and I, fail to follow through on our commitments.  The problem is when you give in to shame, despair, and complacency after you’ve noticed that you didn’t follow through.  You see, it’s natural, and inevitable, that we fall short of our commitments.  So the key to growth is the practice of recommitment.

Recommitting to a promise, resolution, or goal requires us to be honest when we’ve fallen short.  It requires compassion and empathy with ourselves, to acknowledge that we’re fallible and aren’t going to do it perfectly.  And it requires discernment in finding a new path forward.

Recommitting takes courage, and it builds character, because it requires honesty.  Honesty with ourselves and others that we really do have a promise or a goal that we want to work towards, that we dropped the ball, and that we still want to work towards that goal.

But we won’t recommit if we’re drowning in shame and defeatism.  If we tell ourselves “well, here’s just another reason why I’m not a good person.”  Or if we say “well, I failed again to make it to the gym, I should just give up.”  Then we will never reach our goal.  We reach out goal not by putting more and more pressure on ourselves to “stay committed.”  We reach out goal by compassionately helping ourselves get back on the path.

Finally, sometimes when we recommit we need to look at why we dropped the ball in the first place.  Was there a trigger, a new set of circumstances in our life, a particular stressor, or something else that caused us to break our commitment?  Was our commitment set too high to begin with?  Notice, on my website that now in my recommitting to writing blog posts and putting out newsletters that I am no longer doing every other week, but simply twice a month.  Sometimes to recommit, we need to tweak our plan so it becomes more doable.

May 1, 2017Permalink

Deconstructing Enemy Images

We are living in a time when a lot of our public, and thus our private, language projects the image of “enemy” onto other people.  This is happening on all sides of the political aisle.  Projecting an enemy image onto another human is the act of making them not only an other, but also bad and a threat.

An “enemy image” is when we see our co-worker as “lazy” or “a jerk.”  When we see people of a different political persuasion from our own as “selfish,” “ignorant,” or “out to ruin our country/democracy.”  Or when we see people of a different race or religion as “bad” or “potential terrorists.”  These are all enemy images.

Projecting an enemy image onto another human immediately shuts down relationship and connection.  That enemy image in our head makes us scared of the other, or angry at the other, and we lose touch with our natural desire for relationship.  Instead we desire them to just be gone.  This breakdown in relationship can do real harm.

Perhaps the most damaging thing about viewing others as enemies is that it cuts you off from your own capacity for compassion.  If we view others as enemies, then when those same habits and flaws appear in ourselves, or a loved one, we are likely to see ourselves or those closest to us as enemies as well.  Turning off compassion in one part of your life affects all the other parts of your life too.

So let me talk about four ways we fall into the trap of projecting an enemy image onto the other, and ways to get out of those traps.

First, we generalize and universalize.  “My husband never thinks about anyone but himself.”  “My co-worker has never finishes a project on time.”  “Donald Trump has absolutely no empathy.”  These generalizations help us turn the person into a static object which we can hate.  The remedy to this is to think of and talk about a specific, concrete instance.  “When I got home my husband hadn’t cleaned the kitchen, and I found him in the back watching a movie.”  “Last week, my co-worker finished a project two weeks after I was expecting it to be finished.”  “Donald Trump signed an executive order banning citizens of seven countries from entering the U.S.”

Second, we avoid our feelings and fixate on our thinking.  Our thoughts are constantly constructing a narrative of meaning around those specific, concrete instances.  And we are likely to project an enemy image onto the other when we buy into those narratives rather than paying attention to our feelings and needs.  So we need to redirect our attention to our emotional experience.  “I felt really angry, hurt, and sad when I came home to the messy kitchen because I really just want some support and partnership.”  “I felt really anxious because I wanted to be efficient at work.”  “I feel really angry and scared because I want to live in a nation where there is acceptance and understanding.”

Third, we label what the other person has done as bad rather than seeking out what good value was driving their behavior.  It is easy to see someone make a mistake and sit back as an armchair coach pointing out their flaws and how wrongheaded they were.  It takes real work to try and understand what good value is motivating the others’ behavior.  “I know my husband experiences a lot of stress at work, and when he gets home he really is looking for rest and relaxation.”  “My co-worker maybe feeling anxious because she really wants my approval for her work and that’s why she spends so much time working on it.”  “Donald Trump maybe feels proud and glad because in his mind he thinks he is helping people feel safer.”

Finally, we make it a precondition that the other must change before we can work with them.  But if we refuse to engage with the other until they have changed, then instead of having rich relationships we’ll have disconnection and isolation.  We need to start with working with others just as they are with the needs and values they already have.  “I want to spend some time relaxing with my husband, and then we can clean up the kitchen together.”  “I want to tell my co-worker how much I appreciate their work, and see if there is a way we can get the work done sooner.”  “I want to create a space where people of different races and religions can meet and talk to one another, so people can feel safe without having to exclude the other.”

January 30, 2017Permalink

Time for Rest

You don’t have infinite energy.  But it is tempting to pretend like you do.

Especially during the hecticness of the holidays, with so much going on, so much to do, and cultural and family expectations to live up to, it is tempting to pretend that we can do it all.  We make long to-do lists.  We consume large amounts of caffeine and sugar to keep us working.  And then we beat ourselves up when we aren’t able to check everything off the list.

It is vital to your health, and your communication, to take time to rest.  I know this is hard to do this time of year, and that is precisely why it is so important to do this at this time of year.  When we rest we are able to recharge.  When we rest we are able to process all that we’ve done.  When we rest we have more energy to tackle the large to-do list.

So how can you tell that you’re over extended and need some rest?

For some people a warning sign is when their inner critic starts acting up.  When we’re tired and run down our inner critic is louder and harsher.  For others, it is might be constant lethargy.  Nothing seems exciting, just another thing “to-do.”  It takes more and more energy just to get out of bed.  And for still others, it is less patience and more judgment of others.  Other people are dropping the ball, getting in your way, and being general nuisances.

What is your tell-tale sign that you are in need of rest?  Do you know?

How do the friends, co-workers, and family members tell you that you seem overworked?  Do they?  How could you receive their feedback with less defensiveness?

And then what helps you actually rest?

For some it’s reading and taking a bubble bath.  For others it’s spending time in nature, whether taking a walk in the local park or taking a drive to the beach.  For others it is watching movies.  For others it is working on crafts.

What activities give you rest?

Rest is different from sleep.  While sleep is essential to being well rested, rest involves so much more than just sleep.  Rest involves play, relaxation, fun, peace and equanimity.  What kinds of activities give you those feelings?

Finally, what do you do to prioritize rest?

Rest is not a one-time thing.  Rest is a regular practice.  If we view rest as something we do only when we’re burned out, then we’re set for a cycle of burn out.  Rest needs to be integrated into your life.

For some people they schedule a day, or at least an afternoon, every week to rest.  Others look at the yearly calendar and note when throughout the year they need to get away, or reduce their workload, to recuperate after a stressful period.  And still others prefer a more spontaneous way of engaging in rest, but they still keep a watch on when they need that rest.

Rest is not laziness.  Rest is essential for a healthy mental and emotional life.  Rest is essential for consistent productivity.  Rest is essential to joy and living through life rather than working through life.

December 19, 2016Permalink

A Time for Healing

The election is over.

It was a long and bitter primary season and then election season.  On all sides there were angry and divisive attacks and accusations made.  And now living in the aftermath of a Trump’s election there are many seeds that could further the fractured and divided state of our nation.

Now is a time for healing.

Please, bring all that you’ve learned about Compassionate Communication into your political dialogues in the weeks and months ahead.  Remember that debating thoughts, interpretations, and evaluations always leads to debates over who is right or wrong.  And since no one wants to be wrong, whenever any of us perceive ourselves as being accused of being wrong we are likely to dig in our heals and become more entrenched in our opinions and thoughts, not less.  Debating our thoughts and opinions will not bring us together, but sharing our feelings is what naturally draws people into relationship with one another.

Remember that all actions are in pursuit of meeting basic human needs.  Voting for Hillary or voting for Trump were actions that were taken to fulfill common needs we have for safety, security, peace, growth, change, and help.  Don’t portray anyone’s actions as purely evil because they aren’t.  Everything humans do is in the pursuit of common human needs.

Remember that empathy is essential to creating the safety required to for people to be honest about the feelings and needs that drove their actions.  This primary and election seasons are the fruit of a country that is already divided and fragmented.  Moving towards more fragmentation and division will not end these kinds of elections; it will only create more elections such as this one.  In their election choices, people are expressing real and true pain in their lives; we need to listen to that expressed pain with empathy to build compassion and relationships.

And yet, we also must speak up about our own pain when we see injustice.  But don’t let your pain lead you into blaming others.  Expressing our pain directly is powerful.  “I am afraid because I want to live in a country where people are treated with compassion” is a much more powerful statement than “You are a ___.”

Now is a time for healing.

We cannot change what has happened.  But let us use what has happened to begin the process of building bridges and relationships with those we normally cast into enemy images.  The way out of this mess is compassion and empathy, vulnerability and intimacy.  We cannot end division by blaming and name calling; those are the very seeds of division.  And yet, authentic healing cannot happen without honesty about the pain we are experiencing.  So speak up about your pain, but do it with vulnerability that shares your authentic humanity.  Confront those who are expressing opinions and views that you’re afraid of, but do so with compassionate and empathetic curiosity about what pain this other person is in that they have such thoughts and views.

Now is a time for healing.

November 21, 2016Permalink

Empathy: What Brings Us Together

If you’re wondering why the world seems to be tearing itself apart, the answer is simple: lack of empathy.

Empathy is the art of experiencing the feelings and the worldview of another as if it were your own, without losing that “as if” quality.  Empathy is when your friend is angry at their boss and you can stand with them in their anger, and feel it with them, without trying to fix it or give advice.  Empathy is when your spouse says something hurtful, and instead of getting angry at them, you understand and can feel the fear and sadness behind their anger.  Empathy is when you encounter someone supporting a political candidate you detest, and instead of judging them, you stand in their shoes and experience their anger, fear, anxieties, and worries such that you see their full humanity.

Empathy is the art of recognizing and experiencing the full humanity of the other.  

When we perceive others as opposed to our own beliefs, desires, or needs we quickly construct an enemy image out of them.  “My friend is such an ungrateful employee.”  “My spouse is inconsiderate and doesn’t love me.”  “That person wants to elect a monster to president; they must have no morals and no empathy for anyone else!”  Our enemy images of the other reduce their identity to one negative aspect.

So how do we engage in this art of empathy? 

I’ll give two pieces of advice: stop thinking & start feeling, and ask introspective questions.

Stop thinking about all the ways this person is wrong.  To stop, you first have to notice and label your thoughts as just that, thoughts.  Take a deep breath, “I know I’m judging my friend as whining and ungrateful”…”I’m telling myself a story that my partner doesn’t love me”…”I’m labeling this person as an idiot and heartless because of the candidate they’re supporting.”

Awareness is always the first step.  And once we become aware of the judgments in our own head, we need to shift into feeling.  Feeling works completely differently from thinking.  Thinking is competitive; it seeks out truth and false, right and wrong.  Feeling is mutual; it seeks out what is going on in me, and what is going on in them.

For small situations maybe we just need to start feeling into their world: “Okay, so if I don’t judge my friend as whiny, what might they be feeling? Maybe angry because she doesn’t feel respected or recognized by her boss.  Maybe sad because she wants a healthier work environment.”  But for bigger situations we might have to begin by feeling into our world first, and then theirs: “Wow, I feel really scared and terrified of their candidate.  I’m really scared that my quality of life and the quality of life of my fellow citizens will suffer under their presidency.  I wonder if they feel that same fear about the candidate I support.”

And here is where my second piece of advice comes in: ask introspective questions.  If you’ve made the shift from thinking to feeling, and you have some guesses as to what might be going on inside the other person, don’t presume you’ve got them figured out.  Ask them!  Ask “are you feeling hopeless because you want a better work environment, but don’t know how to get it?”  Ask “did you say that to me because you’re angry and hurt and you want me to see that I’ve let you down in some way?”  Ask “are you supporting that candidate because you really want to feel safe, and the thought of the other candidate getting elected cause you fear?”  Don’t presume you have the other person figured out and proceed to give advice.  Seek to make sure you understand, and the only person who can tell you if you do understand them is that person themselves.

If we practice the art of empathy, then we don’t have to resort to judging and labeling others as bad.  If we practice the art of empathy, we can build bonds of trust and respect across lines of difference.

If we practice the art of empathy, we heal even the deepest wounds and divisions. 

October 24, 2016Permalink

Do We Even Know What We Want?

How often do I find myself upset and complaining about a situation to a friend, and they ask me ‘well, how do you specifically want it to be different?’ and I have no answer?  Uncomfortably too often.

Sure, I can say that I want more respect, or I want more support, or I want more help, but when pushed to get specific about what it looks like to have more respect, support, or help my ideas get slippery.  Too often I see clients who know they want some particular dynamic in the relationship to change, but they can’t name specifically what they wish the other person would do differently.  And this problem that I have, clients have, and I am sure you have from time to time is a huge obstacle to change.

Getting specific about what you want the other person to start doing or stop doing is essential to giving helpful feedback and making a request that is likely to lead to real change.  Instead of “can you help out more around house?” saying “can you do a load of laundry today and pick the kids up from school?”  Instead of “I need you to have a more positive attitude around the office” saying “when you are unhappy with some policy, can you present a concrete proposal?”

The problem with being vague is that it puts the onus on the other person to figure out what you really want.  If I tell my co-worker to simply “be more positive”, it is now up to my coworker to figure out what that means.  Does it mean make more small talk?  Does it mean don’t bring up complaints at all?  Does it mean leave my personal life at the door?  Does it mean take on more work?  And it’s likely that in the frustration of trying to figure out what you are asking them to do, this coworker will give up trying and will simply start ignoring your request for “more positivity.”

On the flip side, perhaps you do know what you want but you stay vague and non-specific because you’re afraid of hearing no.  “He might say no if I ask him to pick up the kids…but he’d only be a jerk to say no to helping out more around the house.”  But this avoidance of hearing no will only set us up for more disappointment.  Because when your partner says yes to your vague request, you think they are saying yes to your very specific desire.  But since they didn’t actually say yes to your specific desire, they may interpret their actions as totally being more helpful around the house even if they never actually do what you specifically wanted them to do.  This is a classic way in which we construct expectations, fail to communicate them clearly, and then get frustrated when our expectations weren’t met.

So it is important to spend time thinking about the specifics of what you’d like others to do.  Take time to visualize what it would look like for your co-worker to be more positive (what would they be doing?  what would they say?  what would they not do?  what would they not say?).  And remember that the best way to get your expectations met is if you tell people what your expectations are.

October 10, 2016Permalink

Marriage: How Do You Know You’ve Found “The One”?

I’ve attended a lot of weddings this summer (my own included in that).  And in going to so many weddings, the question naturally arises “how do you know when you’ve found ‘the one’?”

This is a very anxiety producing question in our culture.  Many of us were raised on a diet of fairy tale love stories, Disney movies, and rom-coms that depict moments where the light bulb goes off, things click, and suddenly the characters in the story just know that this other person is the one they want to spend the rest of their lives with.

And while that makes for a good story, real life doesn’t actually work that way all the time.  Often there is much more ambiguity.  “He makes me smile and laugh, but I don’t know how he’s going to be with kids.”  “She really understands me and I feel really close to her, but am I ready to commit to something for the rest of my life?”  “He is a great partner, I feel emotionally safe with him, we have fun together, I know he’s going to be committed and loving…but I always imagined there would be more passion, so am I settling?”

Deciding if it is time to get married, to move the relationship deeper, is difficult.  And yet, it is a decision that must be made because without movement and change, relationships stagnate and die.  So how do you know when you’ve found “the one?”

First, ask yourself if you feel safe and supportive in being your most authentic self around them.  This is jokingly called the “farting-in-bed test,” but really there is so much more to authenticity than normal human bodily functions.  Can you share your biggest regrets with this person without them putting you down or rubbing it in your face?  Can you exhibit all your shadow qualities in front of them and still have their unconditional love?  Note that my questions aren’t about your feelings.  I’m not asking “can you share your biggest regrets with this person and not be afraid of being put down”…I am asking “can you share your biggest regrets with this person and not be put down?”  You’ll always be scared that this other person won’t love the parts of you where you’ve fallen short, made mistakes, and do things that aren’t attractive.  So it isn’t about finding a relationship where you don’t feel that fear because you probably will never find that relationship.  It is about finding a relationship where that fear rarely or never materializes.

Second, ask yourself if this person helps you grow.  Does being in a relationship with this person push you to gain new relationship skills, dig deeper in understanding yourself, or be a more loving presence in the world?  In this relationship do you feel invited to grow or do you feel like you are just getting by?  The most meaningful relationships in our lives are the ones that lead us towards growth.  Every single one of my most meaningful friendships, past girl-friends, and relationships with clients are ones where I learned something about myself or grew in some new capacity.  Again, notice that my question is about being in the relationship, not about what your partner does.  It is not about your partner forcing you, pestering you, or shaming you into changing.  Even if they claim they are doing it so that you can “grow.”  If your partner pushes you to change, then go back and consider whether you can be your most authentic self with this person.

And finally, how do you know if you’ve found the one?  You don’t.  You don’t know because in part there probably isn’t just one person who is your soul mate and completes you.  Be wary of the notion that the person you marry should somehow complete you, or make you whole, that is the definition of co-dependency.  And in life there are no guarantees.  So this anxiety over “is this the one” is overblown.  There is no such thing as “the one,” and even if they are that “one” right now it doesn’t guarantee they will be that “one” for the rest of your lives.

So ultimately answering that question comes down to courage and trust.

September 26, 2016Permalink

Me & Not Me

I want to share with you one of my favorite exercises that helps people set boundaries.  It’s called “Me & Not Me”.

One of the key obstacles to setting boundaries is a difficulty in separating oneself from others.  Now, that might sound silly.  Of course you know who you are, and that you are a separate person from your partner or your friends.  But there are all sorts of sneaky ways in which that distinction become blurry.

One way is by taking responsibility for other people’s feelings, thoughts, or experience.  Do you feel like your partner’s happiness is your responsibility?  When you host an event are you so overly anxious about everyone else having a good time, that you in fact don’t have a fun time?  When you share your honest and respectful opinion with others, and they clearly are displeased, do you feel obligated to “fix it”?

If so, then the distinction between self and other isn’t all that clear.

Or maybe you have a hard time figuring out what you actually prefer.  When you’re among your friends are you acting like a chameleon, trying to fit in to whatever they want to do, and agreeing with whatever “the group” thinks or feels?  When you try to figure out what you really want, do you find yourself weighing what others think and feel about various options?

If so, then the distinction between self and other isn’t all that clear.

Maybe none of the above is true for you, but perhaps you are someone who simply leaps into action as soon as you hear that someone close to you is having trouble with something.  When a close friend or family member tells you about a problem they’re having at work do you immediately start giving advice, and perhaps even doing your own research to find solutions?  When you see a system that isn’t working at your job or an organization you volunteer at, do you immediately start trying to fix it, even if it doesn’t directly affect you?  Do you find yourself burnt out because you’ve been doing too much to help others and not enough to take care of yourself?

That may be because the distinction between yourself and others has become blurred.

So if now you think that there’s an area in your life where the distinction between self and other is blurry, then let’s dive in together into an exercise that will help make that distinction more clear.

First, bring to mind a specific person and/or circumstance where that distinction between self and other is blurry.  Do whatever you need to do to bring that “alive” for you in this moment.  Maybe there’s a word or phrase that really triggers your taking on too much responsibility. Or maybe you just need to play a specific memory in your head like a video.  Do whatever you need to do to bring that moment into this moment.

Now, I want you to close your eyes.  Take a few deep breathes and notice your body.  Notice that you take up space, and that that space is limited.  Go ahead and draw a circle around yourself, either mentally or just with your finger.  This is your personal bubble, some need more personal space, others need less, but whatever amount of personal bubble space you need is exactly right.  As you breathe let yourself take up the space of that circle.  Say to yourself “this is me.”

Now, picture this other person and/or circumstance outside of that circle.  As you picture them on the outside of the circle, raise your hands, palms facing them, and say “that is not me.”

Turn your palms towards yourself, bring your arms and hands in so that you are almost touching your chest and say “this is me.”

Repeat that process three or four times.  Turn your palms away from you and extend your arms, “not me.”  Turn your palms towards you, and bring your arms in, “this is me.”

After repeating that process check in with yourself.  Is the distinction between yourself and others more clear?  Do you feel less responsible for other people’s experience, thoughts, and feelings?  Is it more clear to you what your preferences are versus what their preferences are?

This is the foundation of developing strong and healthy boundaries.

 

 

September 12, 2016Permalink
Free Practice Group

Twice a month I lead a free Compassionate Communication Practice Group. Open to those new and advanced students. We meet on the First and Third Monday of the month at 6 pm. We gather at 640 Hawthorn Lane in classroom 8. Classrooms are behind the church and to the left, next to the parking lot. Practice Group sessions usually run for 2 hours.

The next one will be on July 6th at 6 pm.