Follow Your Gut - #18

Format: Long-term project, though not intentional till a few months in.
Goal: Make decisions using my instincts, not my thoughts or more superficial emotions.
Goal met? More or less. And even less, in this case, is way more useful than any other kind of decision-making.

So here's what happened...
This project came about kind of on accident.

Long story short (we both know that's a lie; it's not going to be short): I was dating this really marvelous guy. He wanted to marry me. I kind of wanted to marry him -- my head said it was a great decision and my emotions agreed. My gut, however, kept going "No," in that obey-or-die voice your mom used on you when you were three.

The whole head-heart-gut disagreement is obnoxious and exhausting, particularly when a boy is involved. One night in the middle of everything, when I was overthinking and overfeeling and up way too late with anxiety, I remembered how nice and peaceful my acting classes had felt during our mindful breathing /body awareness warmups.

Photo by crdotx via Flickr.

 "Hey," I thought. "I'm probably freaking out because I haven't recharged in a while."

So I breathed. The goal with conscious breathing is to focus only on your breathing. It's a game -- you count how many breaths you can take before your attention wanders. It took a while, but finally I settled into that calm space where it feels like everything on the inside of me is melting away into everything outside of me and it's all one big sameness. And with that sameness, my muscles relaxed like they hadn't in a month or so and I got a very distinct voice giving me some advice.

"Be still," it said. Just that. "Be still." No "And know that I am God" or anything... Just the advice to be still, with the understanding that things would work themselves out and that it would all be okay. I texted my boyfriend an excited "Omg I totally just had an epiphany!" and he was like, "Um... okay... cool?" because it's very hard to explain these things to people who haven't had them with you.

And then life sped up again and stuff happened and it was all very dramatic, but I managed to hold onto the still sameness feeling in the moments when it was really critical. And that still feeling always, always tells me to follow my gut. Heck, I think maybe that feeling is my gut.

Over the next couple weeks, my head/heart/gut had a lot of pretty important conversations. Like this one:

Head: You could probably marry this boy for X, Y, and Z reasons. However, you should wait a while and see what happens, and in the meantime work on your job prospects. (Sometimes my head really doesn't get that there's an emotional crisis going on.)
Heart: We really love him and he's being nice and you're going to hurt him!
Gut: Nope. This isn't right. Let him go. It'll be okay.

I followed my gut, let the boy go with all my best wishes, and faced an uncertain and intimidating future with a long-absent calm that told me it had been a good decision.

A few weeks later I found myself hanging out with a friend. We'd had this weird friendship for years that was mostly peppered by a lot of "But does s/he like me like me?" awkwardness.

Head: You are going to be sensible and not kiss this man. You're going to stay single and pursue your professional goals. We decided not to marry the last boy. We should probably not be going there with this one. Besides, we do not do rebound relationships.
Heart: I'm scared. Boys are scary. Relationships are scary. We're bad at relationships. It is way too soon to be kissing anyone!
Gut: Kiss that boy. You love him.

I got quiet and followed my gut. Good decision. ;) A while later:

Head: Are you crazy? You are going to have an established career and probably a mortgage before you get married. The decision-making areas of your brain aren't fully formed until age 25, and studies have shown that women who delay marriage until that age have more stable blah blah blah...
Heart: I love him! I'm in love with him! Marriage is super scary! Aah! Identity crisis! But I love him! But it's scary! But he's so wonderful! What am I doing? Aah! Love! Fear! Infatuation! Insecurity! Feeeeelings!
Gut: Marry him.

Photo by Emily-White via Flickr.

I knew by this time where the good decisions were, and how useless it is to follow anything but my gut. Ever since that first moment where I got the message to be still and got quiet enough to realize what was going on inside me, I've been making most of my decisions like this. I took a lower-paying but more consistent job because it felt better in my gut. We got an apartment with a friend instead of getting one by ourselves. That's still in the beginning stages, but so far, good decision. I got a strong gut message to keep working on my homeschooling website, and some clarity about where it needs to go from here. So far, these have all been good decisions, and paid off in ways I didn't expect.

If I don't follow my gut, everything else falls out of whack. If I do, one beautiful thing falls into place after another, and one day I wake up married to quite literally the man of my dreams and on my way to the kind of future I'm actually daring to admit I want.

Try this: 
Listening to your gut, much of the time, involves literal physical feelings. Your gut really can "tie itself in knots," your heart can "burst out of your chest," something can "give you a headache," and you really can be "sick to your stomach."

In Martha Beck's fabulous book, Finding Your Own North Star, she has detailed exercises in Chapters 2 and 3 that are designed to help you realize when your instinct and body are telling you "Yes" or "No." They're great exercises and I do them whenever I need a refresher. (You can find Finding Your Own North Star at any library or purchase it through Amazon or by clicking the linked title in this post. It's worth owning.)

Here's an abridgment of the exercise, which works pretty well in a pinch. (Note: It's important to do the "no" exercise first, so the "yes" can bring you out of it and into a better mood. Doing "no" last can throw off your whole day.)

1. Scan your body. 
See how you're feeling today, what your emotions are like, and where any tension is. Breathe in and out a few times, focusing on the breath, and try to relax. Once you've done that, scan again and see how you're feeling. You don't have to change anything dramatic -- just take note of where you're at, physically and emotionally.

2. Find your "no" feeling

Photo by BLW Photography via Flickr.

Think of the worst, most stressful situation ever. This can be a real situation in your life or one you've never experienced but that makes you very, very worried. Now make it worse. Layer on something terrible. I'm not talking tragedies here, just a series of stressful things and people. Imagine yourself with a few people who make you nervous and uncomfortable (that super-perfect friend you can't get away from?), somewhere you hate (a boring job that makes you feel like your life is dribbling away into a meaningless void?), doing something that exhausts you (making small talk?), and you've just made a really stupid mistake (just said something snarky about your boss... and s/he was standing right behind you?). Imagine everything about the situation just feels wrong and you're stuck in it. Really imagine it. Go out of your way to feel like you're actually there. The goal is to be somewhere you do not want to be.

For me, this situation looks like this:

I'm at a baby shower (I feel awkward at these things, regardless of how excited I am for the new mom) with a really bubbly, talented, and needy acquaintance, a woman I used to babysit for, and a woman I used to work with. I just wasted two hours and a ton of gas trying to find this party, had an argument with my mom, and have to stay at this thing for two whole hours before I have to leave to a job I hate and that doesn't pay me enough. Everyone is looking at me and I don't know what they're expecting.

Once you find that feeling, figure out what's changed in your body. For me, this means my sternum feels like it's receded back into my chest till it's practically touching my spine. My stomach clenches up in knots and my solar plexus chakra turns into a hard, vibrating lump of goo. I slouch and try to withdraw into myself, and a bunch of tension shows up in my neck and shoulders.

For you, this may mean a jittery stomach, tension between your eyes, or a sudden headache. Whatever it is, notice this feeling. Really figure out how it's playing out and memorize it so you can recognize it later.

3. Let it go.
Relax as much as you can. Take some deep breaths, get up and dance around, and let as much of the "no" feeling as you can disappear. If it doesn't go away completely, that's okay -- the next step will clear it out.

4. Find your "yes" feeling.
This is exactly like finding your "no," but in reverse. Imagine yourself with people who make you feel like your best self (your sister and that really optimistic acquaintance you don't really know but who always makes you feel better about life?), in a place where you feel relaxed and happy (your backyard on the Fourth of July?), doing something that always gives you a ton of energy (talking enthusiastically about Pokemon? Don't laugh; this works for my little brother!). Imagine that the weather is perfect, that everyone is in a fabulous mood, that you have no deadlines or pressure, and that you can hang out here for as long as you want, no worries. This is somewhere that makes you feel like your best self.

For me, this means:

I'm sitting in a garden with my best friend, my husband, and a small handful of friends from the local theater who I always have amazing conversations with. The weather is gorgeous and calm, I've been taking down notes for a novel while we've been talking, and my husband is gently playing with my hair. I've had a productive day and can now sit down and give all my energy to the deep conversations and beautiful evening that surround me. Everyone is relaxed and in a good mood.

Photo by mikebaird via Flickr.

Now notice what's happened to your body. When I'm in this happy place, all my muscles get soft and flexible and a bubble expands behind my sternum till it's pressing on the inside of my ribcage. I can feel a smile starting and my neck is loose and relaxed. All my limbs feel longer.

For you, this may mean your hands start to feel loose and expressive, or you get a huge grin, or your heart feels big. Whatever it is, take a minute to fully enjoy and experience the sensation. Notice everything about it and get its whole texture.

5. Remember those physical sensations.
Make sure both you remember both your "no" and "yes" feelings. Give them names (I just use "shrink" and "expand" to explain what happens to my sternum) and lodge them in your memory.

From here on out, start to notice when they show up. Does your "yes" feeling appear whenever you get talking to a coworker? Does your "no" feeling start to show up during family vacations? Take note of these physical feelings -- they're your subconscious conveying to you what you really feel and want.

It sounds simple, but the fastest path I've noticed to good decisions and a happy life is following those two signals. I pursue things that make me feel "yes" and move away from things that make me feel "no." I've been living by this consciously for about six months now, and it hasn't steered me wrong.

Coming Soon...
Possibly a series of experiments on women and religion... possibly more fun 'n' games with manifestation... We'll see.

Gratitude - #7

Format: 1-week challenge

Goal: When praying, do not ask for anything

Goal met? No. But I got results anyway.

Terms you should know:

Prayer - In my case, a formal addressing of God. (Well, sort of formal. I sound like Tevye sometimes...) In your case... could be anything that addresses God/Goddess/Source/Universe/Higher Consciousness/etc.

So here’s what happened:

I'm not what I would call extremely religious. I don't talk about church stuff unless it's a church topic, I watch movies on Sunday, and I'm actually pretty uncomfortable discussing God with most people. I do, however, pray regularly, and highly recommend this practice, whatever your deity or religious beliefs. I think most people believe in a higher power of some sort --- even if it's their own best self --- and I think formally addressing and stating what you're thankful for and what you want from that higher power is pretty worth doing.

Which leads to the experiment. I realized that most of my prayers are like, "Thanks for this and this and I want this and this and this and this and please bless them and them and them and them and I want this and this..." It's basically a horribly demanding shopping list, and, I'm not gonna lie, most of it doesn't make a difference --- usually because I'm praying for things I don't actually think I'm going to get, or things that I want because I'm so afraid of not getting them.

Operating from fear/doubt = ineffective.

So all my prayers for the week are going to be full of things I'm thankful for and nothing else (with the exception of praying for a friend who's dealing with cancer, 'cause that trumps all).

Day 1: I am not very good at this. But I don't feel so powerless. It's like, "Well, if I don't ask, God's not going to give me this so I might as well get off my butt and do it myself." Win. Maybe illogical, but win. Also, it's very difficult to not ask for things for other people. I'm used to praying for my family a lot and that's against the rules now. But, as I said, empowering.

Day 2: Really enjoying this. Again, keep wanting to pray for family and/or my grades, but I'm only slipping up, like, 50% of the time.

There's something weirdly Law of Attractionish about this. The LoA functions on emotional wavelengths, and gratitude is one of the most positive energies you can send out. I'm actually finding things coming to me more easily. Little invaluable stuff... getting extensions on homework, test alternatives for tests I was worried about, having enough time to do homework and play too, making a brief but lovely connection with someone I'm interested in, etc. I can't categorically say that it's all because of this experiment... but I can't say it's not, either. I'm just feeling more positive and empowered generally and it's bound to ripple.

Day 6: Freaking. Awesome. Week. Like, really, it's been a good week. Unusually good. Roommate has been unusually quiet (she snores). I've been unusually happy. I've had some unusually magnificent insights (see previous post). My days have gone unusually well. I've had unusually abundant synchronicities. Heck, I was walking across campus today, thought, "My life would be easier if I had cash right now" and literally less than thirty seconds later looked down and saw a $1 bill lying in the deserted parking lot. And it's been like that all week. Or maybe I'm just not noticing the bad stuff. Whatever. It's awesome.

Again: Law of Attraction. "Like attracts like." Operating from a positive, grateful base is a lot better than coming from a negative, angry one. Everyone likes you more when you're positive, including the Universe.

I've been slipping up like mad --- mostly in the areas of praying for family --- but it doesn't really matter. 90% of every prayer is all thanks and it's illuminating. My sense of entitlement is slipping away and I'm more okay when things suck. It's like, "Hey, what can you expect without divine intervention? But look at the crocuses! Isn't God nice?"

Which is pretty much fantastic.

I'm making this a habit.

Try this:

1. Do I really have to explain this one to you?

Well, okay, if you're not in the habit of praying, maybe so. (Also, if you're uncomfortable with the term prayer, you can totally rename it. Gratitude session works just as well.)

Find a quiet place where you're not going to be bugged for, like, three minutes (which is harder for some of us than others, I know). Address whatever higher power you believe in if that feels right to you; if not, come up with some other sort of beginning.

[Sidebar: I really do think it's important to formally do this. Developing a generally grateful attitude is awesome, but it's a heck of a lot easier to do once you adopt this practice.]

Then say thanks. For big stuff or little stuff, it doesn't matter; just list it and think about it and why you're grateful for it and how it makes you feel. Do it out loud if you can. Putting things into sound makes them a lot more real.

Whenever you feel like you're done for now, close the prayer/gratitude session somehow. My religion invokes deity again; you may be in the habit of a straight-up "Amen" or want to come up with something of your own. Again, whatever works. And just thanks. No asking for things, no qualifying ("Thanks that it was sunny today, even though the wind went straight through your coat and was cold even though it is almost spring..."). Just thanks.

I recommend doing this before bedtime. They say that whatever you think about before bed is what your subconscious works on while you're sleeping, and I can attest to it having pretty significant effects --- since I began this experiment I've been waking up in absurdly good moods.

2. If you prefer, you can also use meditation sessions for this. When I meditate I prefer to just sit back and watch my thoughts, but I think using meditation to practice conscious gratitude can be a valuable practice, too.

Powerful stuff.

Next challenge: Dating Myself, for real this time...

Images from aussiegall's beautiful 30 Days of Gratitude photostream

Meditation - #4

So... I lied. This latest experiment did not involve talking to strangers, because it turns out talking to strangers is really freaking easy, or at least it has been for me lately. Not sure what caused that subconscious switch and I'm not sure how to find out. (Any suggestions, let me know; any insights and I'll keep you posted.)

But we're in luck, 'cause this new topic is even cooler.

Meditation.

Oh, yeah.

Format: Fortnight experiment (because "fortnight" is cooler than "2-week")

Goal: Meditate regularly (every day to every other day). Develop some degree of proficiency at stepping away from my thoughts and reaching mindlessness.

Goal met? Booyah. 'Nuff said.

Terms you should know:

Meditation - A mental discipline by which the practitioner attempts to get beyond the reflexive, "thinking" mind into a deeper state of relaxation or awareness.

So here’s what happened:

I walked into the first day of my World Religions class (which, by the by, is fascinating) and my professor said that we were going to meditate for five minutes before the start of each class and could earn extra credit by meditating regularly. Talk about painless homework. I'm taking him up on it. We have to do five five-minute meditations, 10 10-minutes and 20-20 minutes. For the 20 minute ones, we also have the option of going to the meditation group he runs which usually comes to about 20 minutes explanation, questions and techniques and 10 minutes meditation, though we're going to work up to longer.

Since then, I've been meditating two days a week in class, two days a week in meditation group and then here and there on my own when I have a few minutes or especially need it.

The meditation is a sitting meditation where one focuses on the breath. The idea is not to stop thinking (or worse, to think incessantly about not thinking) but to step back and observe your thoughts. My professor uses the metaphor of watching horses grazing but not saddling up or riding off on any of them, and I also find it useful to think of them as clouds going by or fishes swimming downstream.

Sometimes I go places in my meditations --- a small island in the middle of a stream in a canyon, a cliff overlooking the ocean, a mesa at sunset --- and sometimes I just let thoughts and images come and go as they will. Either way is effective and I usually go with whatever comes first. It's all very fluid.

Straight from my recent notes:

5 min. - Hypnagogic imagery! This seems to happen more easily when I'm tired. It's very cool. [Hypnagogic imagery: the bright changing colors and patterns you see sometimes just before you fall asleep. For me, it's like watching bursts of colored light on the inside of my eyelids.]

10 min. - Meditation was nice. I just focused on the breathing and eventually got to a place where the breath was the only thing I paid attention to. 

20 min. - [We did a remembering meditation which basically entailed thinking of our blessings.] I thought almost exclusively about people (and not on purpose). Some of it was too emotional so I was happy to let it pass and walk away. Kept popping out of meditativeness into inner freaking out over my to-do list, then guided myself back. 

20 min. - [Did a loving meditation where we focused on groups of people --- first loved ones, then neutrals (like the people in Haiti), then people we have a hard time with --- and sent love energy to them.] I found that as I thought of people I felt very strongly what roles they play in my life. I'd think of someone and their image would immediately sort to the right (loved ones), middle (neutrals) or left (problems). Unusual --- I don't normally recognize my feelings about people this strongly. 

All in all, it's been very rewarding and I'm looking forward to more.

Try this:

1. Make the time. This is the hardest part, but meditating is worthwhile worth taking time out for. You will have 10-minute blocks if you look for them. Your to-do list can wait --- sit down and use that time to step back.

2. Let whatever happens happen. Meditation should be a very guiltless experience, if not an easy one. If you get on a thought train and find yourself somewhere else, just bring your attention back to the breath. It's not a big deal and it'll happen less the more you practice.

3. Try counting. It usually takes me a while to settle into a meditative state (around seven minutes on a good day) and counting 1-2-3-4 on the inhale and 1-2-3-4 on the exhale over and over really helps.

4. Practice, practice, practice. You'll want to after you start to get a hint of the calm, quiet, empty space meditation can provide. Just keep breathing and being quiet until you find it. It's amazing.

Final notes:

I love love love love love (love) love meditation. I've done it casually for years, but never made a concerted daily effort. This experiment has taught me that it makes a huge difference. Out of everything I've played with so far on this blog, the one I'd encourage you to take up the most is meditating. Maybe you'll get something different out of it than what I got, but I feel confident that you will get something. You can't help it in the middle of all that calm.

Next challenge: No idea, actually. Any suggestions?

images by oddsock and alicepopkorn