What CAN You Do?

The problems that fill the news these days seem so vast, so overwhelming that they can make us feel powerless. We can spiral into endless rounds of rumination, so caught up in the problems that we cannot see our way to any solutions, an attitude that psychologist Martin Seligman has called “learned helplessness” (1991). Yet in order to move forward in our lives, to stay sane in what often seems an insane world, we have to believe that we can make a difference.

Actually, we are always making a difference. Our actions either reinforce or redefine the status quo. As Frances Moore Lappé has said, “the choice we have is not whether, but only how, we change the world.” She encourages us to find “entry points,” small openings where we can begin making a difference (2010, pp. 118, 184).

We can begin looking for entry points by asking “What CAN I do?” With all the news of the big banks refusing to make loans and refinance mortgages, this month I transferred my savings from a big bank to a community credit union because it lends to small businesses and gives mortgages to low-income citizens, reaching out to rebuild our economy.

Over Thanksgiving, I heard about the “knit-in for the sit-in,” a creative idea from Maxina Ventura of Occupy Berkeley, who invites knitters to affirm solidarity with the Occupy movement by making hats, gloves, mittens, and scarves to send to people camped out this winter. This week I knitted my first stocking cap for a brother or sister in the movement.

When we reach out in hope, we are never alone. On the wall of my study is a quote from Margaret Mead: “Never doubt that a small group of thoughtful committed citizens can change the world. Indeed, it’s the only thing that ever has.”

In her new book, Ecomind, Lappé tells of a small group of citizens in Chattanooga, Tennessee, where the air quality was so bad in the 1960s it made national headlines. In the 1980s, 50 citizens came together to search for solutions. By the 1990s, the smog was gone with greenhouse gases reduced by 29% by free electric buses, a new riverside walk had transformed the city, crime was down, and tourists were coming to see the new aquarium. Affirming creativity over the status quo, the citizens are now planning a zero-emissions industrial park and a green convention center (2011, p. 185; 2010, p. 123-24)

The next time you feel overwhelmed by national and global problems,
ask yourself, “What CAN I do?”
and begin to make a difference,
right here, right now.

References

Lappé, F. M. (2010). Getting a Grip2. Cambridge, MA: Small Planet Media.

Lappé, F. M. (2011). Ecomind: Changing the Way We Think to Create the World We Want. New York: Nation Books.

Seligman, M. E. P. (1991) Learned optimism. New York: Knopf.

For information about the “knit-in,” see http://sanfrancisco.cbslocal.com/2011/11/26/crafters-organize-knit-in-in-solidarity-with-occupy-berkeley/. Knitted and crocheted items may also be sent to Occupy Berkeley, c/o Maxina Ventura, 2399 E. 14^th St. No 24, San Leandro, CA 94577.

The Power of Water

"Nothing on earth
Is more gentle and yielding than water
Yet nothing is stronger."

(Tao Te Ching 78 )

Water nurtures all life on earth. Falling from the sky to the ground as precipitation—rain or snow—it flows as surface water through rivers into lakes and oceans, or percolates deep into the earth through layers of sediment, becoming aquifers, vast underground lakes. With the sun’s heat, surface water evaporates, rising as vapor to form clouds, and the cycle begins again. There is always the same amount of water on earth. We drink the same water that the dinosaurs drank. The golden wheat fields of the American Midwest are irrigated by water from the Ogallala Aquifer, a massive underground lake that dates back to the Pleistocene era

Throughout its cycle, water takes many forms--from snowflakes, tiny lace mandallas from the sky, to shimmering icicles, to a summer’s day heavy with humidity, to the rapids of a roaring river.

Water can be beautiful or destructive. A few weeks ago, violent rain storms flooded El Salvador, washing out roads, trapping a group of students on a mountain top, destroying crops, leaving many people homeless and hungry. As the water cycle connects us all, so in the cycle of life, we are all connected. Many of us are reaching out to help, sending our thoughts and prayers and contributing what we can to Programa Velasco to help the disaster victims at http://programavelasco.org/diaster-relief-?lang=en

All contributions, large and small, are welcome.

The water cycle includes us all, and there’s a powerful parallel between water and the energies of our lives. Some energies are creative, life-sustaining; others, destructive streams of fear or greed. Each day, we contribute to the collective energy of the planet, the cycle of life within and around us.

Living creatively means becoming more mindful of our energies. Take a moment to ask yourself:
--Am I adding to the currents of fear flooding our planet?
--Or does my heart open in currents of compassion, loving kindness, to nurture and create?

Whatever challenges you are facing in your life,

Take a deep breath.
Breathe out fear.
Breathe in love.
Connect with the eternal cycle of life

Right here, right now.

References:
For the Tao quote, Dreher, D. (2000). The Tao of Inner Peace. New York: Penguin Putnam.

To contribute to disaster relief, http://programavelasco.org/diaster-relief-?lang=en

Do you have a nagging inner voice that says you’re “not good enough,” lashing out critically whenever you make a mistake? If so, you’re not alone. When we fall short of our goals, we often sabotage ourselves with harsh self-criticism.

Most of us are kinder to the people around us than we are to ourselves. We give our friends kindness and support when they make a mistake but often blame ourselves when we’re in the same situation.

We treat ourselves this way because we’ve been sabotaged by competitive consumer values, internalized the critical voices of our parents, or grown up blaming ourselves for family patterns of alcoholism, neglect, or abuse. Haunted by a deep sense of unworthiness, we develop a pattern of harsh self-criticism that assaults us when we’re down, increasing our suffering and blocking our path to higher creativity.

University of Texas psychologist Kristin Neff, Ph.D., has found that we can stop this painful pattern with the power of self-compassion, a lesson drawn from thousands of years of Buddhist practice. As she explains in her new book, Self-Compassion: Stop Beating Yourself Up and Leave Insecurity Behind, this means to “accept ourselves with an open heart, to treat ourselves with the same kindness, caring, and compassion we would show to a good friend.” Neff, the leading researcher in the field, has inspired over a thousand scientific studies that show how self-compassion helps overcome anxiety and depression and leads to better psychological and physical health, including emotional intelligence, happiness, wisdom, curiosity, optimism, autonomy, competence, social connections, life satisfaction, resilience, initiative, and the ability to learn, grow, and overcome challenges—qualities that nurture our creativity.

Self-compassion involves three steps.

1. Mindfulness. The next time you’re feeling down, instead of blowing things out of proportion, ask yourself, “What is this?” “What am I feeling?” Name your feelings to yourself—“I feel sad, scared, hurt, angry, confused.”
2. Common humanity. As the Buddha taught, suffering is common to all humanity. Tell yourself, “It’s OK. No one’s perfect. Everyone makes mistakes.”
3. Kindness to yourself. Then actively soothe yourself with kind words, even giving yourself a hug, as Neff suggests in her book, by crossing your arms over your chest and squeezing your upper arms, saying, “Poor dear, you’re really hurting right now.”

You can build self-compassion with this loving-kindness meditation.

• Take a deep breath, close your eyes and visualize someone for whom you feel unconditional love—a loved one, a dear friend, even a beloved pet.
• Say, “May you be filled with loving kindness. May you be well. May you be peaceful and at ease. May you be happy.”
• Cross your arms over your chest and breathe deeply into your heart, saying for yourself: “May I be filled with loving kindness. May I be well. May I be peaceful and at ease. May I be happy.”
• Then send loving kindness to other people you know, ending with a blessing for all beings: “May all beings be filled with loving kindness. May all be well. May all be peaceful and at ease. May all be happy.”

You can find out more about self-compassion, including more self-compassion exercises in Kristin Neff’s book and on her web site, http://www.self-compassion.org.

Seeds of possibilities

The daily news mesmerizes us with messages of lack. There’s not enough—not enough energy reserves to meet our future needs, not enough food to feed the hungry, not enough jobs in the US economy or enough money in the federal budget for education, health care, environmental protection, Social Security, and Medicare, not to mention the arts. As concerned citizens, we may wonder what difference we can make when the problems are so vast. As creative artists we may think that there are not enough opportunities for us, or feel at a loss for ideas, wondering what to do next.

But these conclusions are based on the status quo, on what we know now, not what may be. My garden reminds me that we live in a world of dynamic growth, a world of possibilities. The bright red clusters of tomatoes in my garden, “Sweet 100’s,” offer silent testimony to the seeds of possibilities within and around us. During a single growing season, each Sweet 100 plant can bear over one hundred tomatoes. That’s a sign of abundance right there. But depending on the variety, a single tomato can contain from 16 to over 300 seeds, each of which could become a tomato plant. At this point we’re in the realm of higher mathematics. How many potential tomatoes exist within one tomato plant?

How many creative ideas exist within one human soul?

Never believe that there is not enough. As long as the vibrant forces of nature embrace this planet, as long as men and women can breathe and create, there will be new possibilities we haven’t even dreamed of.

Two keys to creativity are vision and faith. As thousands of potential tomatoes exist in one small seed, so the fruition of our creative work exists in the first flash of inspiration. As we open our hearts in faith, we can follow that inspiration to creative fulfillment.

Over 25 centuries ago, Lao Tzu wrote in the Tao Te Ching:

A tree that reaches past your embrace
Grows from one small seed.
A structure over nine stories high
Begins with a handful of earth.
A journey of a thousand miles
Starts with a single step.

(Tao Te Ching 64 from The Tao of Inner Peace)

Take that step. Embrace your creativity, and open your heart to new possibilities right here, right now.

Diane

Our attitudes affect our creativity, health, and well-being. When researchers Erika Rosenberg and Paul Ekman studied the connection between angry facial expressions and myocardial ischemia, an abnormal cardiac response in heart disease patients, they found, as expected, that hostile “Type A” behavior is toxic to our hearts. But they also found something else--an equally strong connection between unhealthy cardiac reactions and phony smiles.

We pay a price for being too nice. A phony smile may fool others, but cannot fool our bodies. Rosenberg’s and Ekman’s research shows that pretense—repressing our frustrations beneath an acquiescent smile--puts us under excessive stress.

Real positive emotions, on the other hand, help us become healthier, happier, and more creative. As psychologist Barbara Fredrickson explains in her book, Positivity, love, joy, elevation, and gratitude strengthen our immune systems, making us physically healthier, while broadening our vision and building our resources. Positive emotions expand our perspective, helping us see more clearly, discover new possibilities, build connections with other people, who share ideas and insights, supporting us in our creative work. In order to truly flourish, Fredrickson says, we need at least a 3-to-1 ratio--three positive emotional experiences to one negative one each day. As she explains in Positivity, once we reach this point, we will experience greater energy, inspiration, and insight, opening us up to greater creative accomplishment and joy in life. To find out more about Dr. Fredrickson’s research check out her video http://www.youtube.com/watch?v=Ds_9Df6dK7c

You can track your own positivity ratio on her web site, https://www.positivityratio.com/

You can begin building greater positivity by:

• Practicing mindfulness.
• Meditating
• Doing what you love
• Pausing to give thanks
• Playing
• Reading inspiring books.
• Laughing
• Exercising
• Being with people you love
• Doing your creative work

Our greatest natural resources are our hearts and minds. You can begin making a positive difference in the world by strengthening your creativity, building your personal resources by embracing greater joy--right here, right now.

Staying Creative in Challenging Times: An Interview with Michelle Chappel

All the news on the media these days seems to be bad news. Negativity clouds our creativity. To keep moving forward as creative artists, we have to keep our spirits up.

Michelle Chappel is a Billboard-winning singer-songwriter with a Princeton Ph.D. in psychology. She’s also a creativity consultant who teaches personal growth classes and conducts innovation workshops for Silicon Valley companies.

Drawing upon her psychology background, she offers songs of hope on her new CD, “Shake It Up,” available on her web site, http://www.michellechappel.com/. In a recent interview she shared a powerful key to maintaining our creative momentum.

The key is controlling attention.
When #@$% happens, or we’re surrounded by bad news, we can easily get stuck in the negative. We ruminate, going around and around in a downward spiral that drains our energy. But there is a way out. “Try to see the bigger picture of what’s going on,” says Michelle. Referring to classic research in cognitive psychology on the figure-ground effect, she calls this process “figure/grounding” it. As the classic illustration shows, we can see either the central vase or the two profiles as the figure. We have a choice.

“We always have a choice,” says Michelle, “no matter what is going on. There’s always a background. When I’m stuck in a negative thought, I figure/ground it–and something else comes into the foreground.” Shifting our attention gets us unstuck. We can revive our spirits and become re-energized by focusing on what is going well in our lives.

Try this for yourself the next time you’re feeling overwhelmed by bad news. Remember: you always have a choice. And as creative artists, it is our duty and destiny to keep our spirits up so we can participate in the ongoing creation of a new reality for ourselves and our world.

Where do creative ideas come from?

I began asking this question in college while reading the English poets. Traherne, Blake, and Wordsworth found their inspiration looking back on childhood. Donne was inspired by love, Milton by a passionate commitment to his ideals. Shakespeare’s characters danced out of his imagination to grace the London stage.

But where did their creative ideas come from? As Shakespeare wrote in A Midsummer Night’s Dream:

The poet’s eye, in a fine frenzy rolling,
Doth glance from heaven to earth, from earth to heaven,
And as imagination bodies forth
The forms of things unknown, the poet’s pen
Turns them to shapes, and gives to airy nothing
A local habitation and a name.
(V.i. 12-17)
Over the years, from my own experience and that of others, I’ve found that creativity requires a clear channel, a sense of openness, and faith in the larger process.

Creativity can be blocked by ego. Whether we become too full of ourselves or surrender to incessant worry, inferiority and self-doubt, either way we focus solely on ourselves, leaving no room for creative insight.

Creativity can also be thwarted by distractions. As Coleridge was writing “Kubla Khan,” he was interrupted by a knock on the door from a person from Porlock. When he returned to his desk, his inspiration had fled. The poem remains unfinished, leaving only mysterious glimmers of “caverns measureless to man.”

Creativity can be cultivated by meditating, by reflecting on the patterns of nature, by taking time to embrace whatever brings you joy.

Creativity brings vision and the courage to pursue new possibilities. I grew up hearing John and Robert Kennedy say, “Most people look at things the way they are and ask ‘Why?’ I dream of things that never were and say, ‘Why not?’”

Now, more than ever, our world needs creativity—yours and mine. To transcend today’s monumental challenges, we must each cultivate our creativity to offer new visions of possibility to this beautiful, troubled planet we call home.

What is one thing you can do to cultivate your creativity today?

Diane

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Trust the Process

A few years ago, I wrote a book, Inner Gardening: A Seasonal Path to Inner Peace.

Gardening has long been associated with spiritual practice. Medieval monasteries had their cloister gardens, green chapels of contemplation and renewal. Right now, I’m looking out my study window at my own garden, grateful for the sunlight-shadow patterns through the wisteria vines, the lemon and laurel trees, for what the poet Andrew Marvell called “a green thought in a green shade.”

Gardening teaches vital lessons: to be patient, to have faith in the eternal creative process. Years ago, my friend Pat, a gifted fiction writer, had a thriving garden on the balcony of her West Hollywood apartment–pots of herbs, lettuce, tomatoes, bell peppers, and onions. But when she planted an avocado seed in a pot, she grew impatient.

Weeks went by. Nothing. One day in frustration she dug up the seed to see what was happening. Then she found that beneath the surface the seed had germinated; a young seedling was ready to emerge. An important lesson–she told me her impatience had killed the plant.

In writing, as in gardening, a lot goes on beneath the surface. Creativity takes time. We cannot rush the process. A few weeks ago, I planted Kentucky wonder beans and set up teepees of six-foot wooden poles. For days, nothing. Then one morning a few seedlings broke ground, raising their tiny heads, reaching for the sky. This week their delicate vines have begun climbing up the poles. Finding their way by their own intelligence, they grow higher each day, spiraling around and around, ever upward. In time they will flower and bear fruit, all part of the creative process that includes you and me, our writing and our lives.

A key to creativity is faith in the larger process. What seeds are you planting now? What dreams are you cultivating in this season of your life?

Declare Your Independence

Picnics, fireworks, barbecues—most people celebrate the 4^th of July this way. But it’s an invitation to much more: the liberation of the human spirit.

I have a copy of the Declaration of Independence on the wall beside my desk. On July 4, 1776 something almost unbelievable happened. By signing this document, 56 courageous individuals pledged their "lives, [their] fortunes, and [their] sacred honour" to an ideal, a new vision of government, to something that had never been done before. Yet they were willing to hazard all they had to reach for this invisible ideal and make it a reality.

Freedom requires the vision and moral courage to follow our dreams. Today what would you like to declare your independence from? It can be personal or political--an unproductive habit, a limiting belief, incessant self-criticism, violence, injustice, or fear that is holding you back from your dreams.

Today, I invite you to embrace the invitation to declare your independence, to summon the courage to follow your dreams. For as we do so, we can bring new hope and light to the world.

Seeds of life

This morning, tiny carrot and lettuce seedlings emerged in my garden. I'm always amazed when seeds suddenly spring to life--small miracles, affirmations of new life and new possibilities. What seeds are you planting in your life's garden this summer?

Yin and Yang

I’ve been interested in Eastern philosophy for a long time—because the Western World too often traps us in the logical fallacy of the false dilemma, reducing the whole world of our experience into only two choices: either/or, right or wrong, all or nothing, us or them.

Such thinking violates us at a deep level, turning conflict into combat, leading us into war.

Taoism originated 26 centuries ago during the warring states period in ancient China, inspiring two philosophers with very different visions of order.
Confucius developed an elaborate series of li, rules, social etiquette, reverence for ancestors & tradition.
Lao Tzu, the Henry David Thoreau of ancient China, found a dynamic order in the cycles of nature, sunlight and shadow, mountain and valley, action and repose--yin and yang.

Yang is the active element, yin the contemplative. Both are essential--yin and yang: valley and mountain, night and day, listening and speaking, self and other.
To be healthy, we each need both in dynamic balance--and we all need such a balance now more than ever to move from our conflict-ridden, chaotic world into new patterns of peace.

Finding Open Spaces in Your Life

Pushed and pulled by competing demands, rushing to catch up, juggling family needs and work expectations assaults us with chronic stress. Toxic to our systems, it literally making us sick. Research has linked toxic stress to increased risk for anxiety, high blood pressure, type 2 diabetes, heart attack, atherosclerosis, stroke, early dementia, and clinical depression. As Stanford University neurologist Robert Sapolsky realized researching baboons in Kenya and London scientist Michael Marmot learned studying British civil servants, it’s not so much the demands themselves, but the lack of personal control that breaks our systems down.

Buddhist teacher, musician, and high-tech entrepreneur Lewis Richmond offers a simple, subversive way to break through toxic stress.

In his book Work as a Spiritual Practice, Richmond tells of Christine, a nurse in a large urban hospital. Downsizing had increased her work load. She was always rushing down the halls from one patient’s room to the next. Richmond asked her to try a Buddhist practice, saying a mantram (or mantra), a short affirmation or spiritual phrase, while walking down the halls. By reclaiming that in-between time, Christine became less stressed, more caring with her patients, more at peace in her life.

This simple act of reclaiming the open spaces—finding margins in your days—can help you break the stress response as well.

Try this subversive practice. Instead of filling your mind with what you have to do, should have done, shouldn’t have done, find the open spaces in your days:
• When walking into work, to lunch, to a meeting—claim this time as your own.
• Take a deep breath and release it.
• Feel your body relax.
• Say a mantram or just look at something beautiful.
• Take another deep breath, release it, and feel new freedom in your life.

January 17, 2011

January 17, 2011--a new year of challenge and change and, on Martin Luther King Day, a call to live more creatively. I just heard Dr. King's eloquent words on the radio, a reminder to live by our deepest values, to never stop living the dream.

The political climate in this country is polarized, dismissive of differences, riddled with fear and defensiveness. What we need now is the courage to listen with compassion to ourselves and one another. To create new patterns of peace, we must continue to dream, to reach out in hope, to open our hearts to a better tomorrow.