What we do today.

It’s a new day. How will you greet it?

Maybe yesterday was sodden with anxiety, frustration, sleeplessness, anger.

It’s a new day. How will you fill it?

Maybe yesterday, you made some mistakes, maybe big ones.

It’s a new day. How will you manage it?

Today is a new day. Breath it in. Savor it. Consider the possibilities of how you greet, fill, and manage it in such a way that it is a beautiful day.

Peace through understanding

What does it take to prevent a country fracturing from disagreements and divisions? Perhaps it is the same thing that keeps any relationship from severing. First, a deep desire for reconciliation. A laying down of arms. A recognition that the whole is greater than the sum of its parts, and that there is value and growth in working things out. Next, perhaps would be a deep humility, a recognition that one side doesn’t have all the answers while the other is ignorant and foolish, but an understanding that both sides have stories to tell and an eagerness to be heard. And finally, perhaps would come respect. Each side coming together voluntarily, knowing their future strength is in union rather than destruction.

The right to vote

Today, in the United States, we vote. We celebrate a country that allows its citizens input into this remarkable experiment of a government of the people, by the people, and for the people.

We honor this country and its principles of equality, freedom, and justice for all. Our understanding of those concepts has evolved over time, and taken some steps back, but today let us be grateful for how far we’ve come and consider the steps that we each might take today and every day to make this country move closer to the ideals for which it stands. It is both a privilege and a responsibility to vote.

Deep listening.

When was the last time you felt heard?

Listening, truly listening–without an agenda, without interrupting, without offering solutions or fixes, without criticism or judgment–is a rare thing. But it is vital to relationships. And it is a gift to be in a position to listen. Someone is trusting you with their story, their feelings, their hurts and hopes. That is precious. How can we best listen to each other?

In this thoughtful article, Martha Caldwell offers advise for listening compassionately in the classroom that really applies well to any situation. As a compassionate environment transforms a classroom, it too transforms any relationship. Consider her suggestions:

1. Be fully present. We bear witness to someone’s felt experience by giving them our complete and undivided attention. Paying full attention when someone is speaking creates safety and focus in the classroom. Compassionate listeners maintain complete silence and pay attention not only to words they hear, but also to facial expressions, body language, and tone of voice, noticing even the silences between words.

2. Know listening is enough. Listening with deep attention involves a calm, relaxed state of mind, free of the desire to “fix” someone or solve their problems for them. It does not involve giving advice or intervening in any way. If our minds are busy coming up with solutions for the speaker, we fail to truly listen.

3. Respond with acceptance. Deep listeners are motivated by the desire to understand how others feel and how their experiences have affected them. Their genuine interest and heartfelt concern make it safe for others to share their vulnerabilities because they sense that what they say will be received without judgement.

4. Understand conflict as part of real-life learning. A learning community in which people are encouraged to be honest and express how they feel involves a degree of risk. Conflict may arise. Sometimes this happens, and working through difficult feelings may take time. However, when we stay connected and stick with the process, conflict can be a catalyst for positive change. When conflict can be resolved, relationships often become stronger.

5. Ask authentic questions to learn more. By asking open-ended questions like “What was that like for you?,” “Can you tell me more about that?,” or “What were you experiencing?,” compassionate listeners guide speakers to share more deeply. These questions are motivated by the desire to honestly learn more (as opposed to reinforcing preconceived notions). If they think they may not have understood something, listeners can repeat back what they think they heard and ask for clarification. “Did I hear that right?”

6. Be gentle with yourself. Deep listening involves compassion for yourself as well as for others. Accept yourself and your internal feeling responses without judgement. Allow yourself time to process and learn.

7. Treat the candidness of others as a gift. Honor the trust others have placed in you and keep what you hear confidential.

Today, listen deeply and be grateful that someone is trusting you with their story.

Inhaling peace.

We tend to think of peace as the absence of violence as quiet is the absence of noise, but is it more? Perhaps peace is active. It exists in the kind word offered, the refusal to meet hate with hate, the comfort of following higher principles, the strength of the outstretched hand. It is so easy to lose, to slip into mirroring the hate and violence we see around us, to sit silent in front of a bully, to trade barbs, to slide down. Peace is active. We maintain it in our hearts and mind. We breathe deeply to draw us back to that peaceful place. We remember truth, honor, decency, compassion. We breathe in all that is good, we exhale the bad.

Author Shauna Niequist talks about the anxiety we are all experiencing now and suggests breath prayer:

“Christians have been practicing breath prayer since at least the sixth century & there are lots of ways to do it. One way that’s been helping me lately: choose one word to pray as you inhale–what you’re asking God to bring into your life/body/spirit/world, and one word to exhale–what you’re asking God to carry for you, so that you can release it as you breathe out.

Inhale healing/exhale fear.

Inhale peace/exhale anxiety.

Inhale hope/exhale despair.

Inhale hope/exhale chaos.”

As you move forward into your day, remember to take deep breaths, center yourself, and carry on.

Our children’s future

None of us knows what the future holds. But we do know the values we hold dear—honesty, integrity, love, compassion, empathy, respect, tolerance. As we raise our children, we instill these values. As adults, we model these values whether we win or lose, succeed or fail, sink or swim. Watching us, they learn, and, as they go forward into their futures, they will bring these values to their own decisions. If each of us does this, we will leave the world a better brighter place for our having been here.

Miracles

Do you like to read the end of a novel first? Maybe especially when it’s a particularly stressful novel, and you want to make sure your favorite characters come out ok? It’s comforting, isn’t it? To know how the story ends, that no matter how deep the characters are in trouble, they will find a way out. And then you can read the book without being so nervous.

In this world, though, we don’t get to peek at the end of the book. We soldier on hoping and working toward better tomorrows. And we don’t know what will happen to our favorite people. Or even ourselves, for that matter.

But we do know, when we look back at the story of our own life, or at the greater story of the world, that great things have often come out of very trying times. Great art, certainly. But more than that, great advancement–inventions, cures, technology. Maybe even peace.

As we go through these challenging times, let us keep our hopes on the possibility that tomorrow will be a better day, even if that tomorrow is still a ways away.

Consider the children.

We all hurt right now. Our whole world grieves the loss of what once was. The present turmoil and divisiveness weigh us down. Each of us is struggling.

But what of the children? How are they doing? How will they remember this time?

They look to us to keep them safe, to care for them, to put their needs first. They don’t understand the greater turmoil. They see, keenly, what is right in front of them. What is that?

While we may not have a ton of control over world events, we do have control over how we treat the littlest among us. Consider the profound effect your words and actions have on children just starting to be introduced to the world. Temper your anger, your frustration, your dismay. There is no harm in having a full range of emotions, and teaching children that they, too, will be subject to sadness and disappointment, frustration and anger, bewilderment and helplessness as they age. But never let them forget that you love them and are with them and that you will stay in their corners come what may.

Words of comfort.

How are you doing? For many of us, we are stressed and overcome by the events of the day, with each day revealing ever more things to keep us up at night. How do we cope?

Blaming ourselves for this stress, or piling on isn’t kind. We wouldn’t do that to someone we cared about. Instead, we would remind our loved one how much we care about them, of how glad we are that they are part of our lives, and of how we will get through these challenging times. After all, we have survived every difficulty life has thrown us so far.

Perhaps we would remind our loved one of the things that bring them joy and look for ways to help them incorporate more of these things into their days.

These are some of the ways we can help each other with the stress. We need to help ourselves in just this way as well. Remind yourself that you have gotten through many difficulties before and will get through this. Look for ways to bring more joy and connection into your life. Seek out things that bring you comfort, and learn how to de-stress

From Shari: What are some ways you have brought yourself comfort during this pandemic?

For me, I’ve found that long-distance running brings me relief. I have an elliptical now so my knees don’t complain, and I can run and run and run until I feel calm.

What works for you?

The hard conversations.

In this increasingly polarized world, how do we come together to solve the very real challenges we are facing? If conversations with those who disagree lead to broken relationships rather than common ground, how will we work together?

In this insightful article, Kern Beare offers some insights:

Prioritize the relationship over being right. Research shows that our fight/flee/freeze survival drive is often triggered when someone challenges our deeply held beliefs. Research also shows that when that happens, we lose a host of cognitive capacities that are at the heart of being human, including empathy, moral reasoning and even intuition. Bereft of these capacities, the conversation — and sometimes the relationship itself — typically comes to an unsatisfying and even ugly end.

It doesn’t have to be this way. Evidence abounds that differences in values, attitudes, and beliefs become far less significant when a deeper basis of relationship is formed — especially when it’s rooted in our common humanity. [It’s important to] learn strategies for building such relationships, in turn strengthening the critical capacities you need for creative engagement.

See beyond your story. Most of us have the (often unconscious) assumption that our “story” — the particular set of life experiences from which we derive our sense of self — is the totality of who we are. This merging of “self” and “story” explains one of the most surprising findings of neurobiology: threats to our story-self — to our values, attitudes and beliefs — activate the same parts of our brain as threats to our physical self, triggering our fight, flee, or freeze reactions. When this happens, simmering disagreements can quickly become combustible.

At the same time, we’re learning that our identity encompasses far more than our story. Studies show that a more expanded sense of self emerges when we “switch off” our story-self, unleashing a host of positive emotions and attributes. These include joy, compassion, gratitude, flexibility, creativity and receptivity to new ideas — all of which counteract our survival drive instinct. [Learning] more about this “expanded self” [can help us] to access its capacities.

Transform resistance into response. Resistance is our early-warning system that our survival drive is beginning to kick into gear. When we’re in resistance, our attention narrows, our heart rate increases, and our stress levels rise — all signals of an emerging fight, flee, or freeze reaction. The neuropsychology of resistance [helps inform] why transforming our resistance into response strengthens our cognitive capacities, and how the brain has evolved to actually help us undergo this transformative process.

Preface to the book: Difficult Conversations: The Art and Science of Working Together by Kern Beare

Perhaps these strategies can change the thermostat in our conversations and help us reach a place where we can work together to solve the problems ahead.