I have had a hard time putting together a post for this week. I know I don’t have too, but it is a goal I try to reach.

I feel so dragged down by the politics of our country, by the violence and hate in our world.

What are we doing??

Why do we allow media to tell us what and how to think? Why do we keep re-electing these broken politicians? Why do we grow intolerance and hate in this day and age?

How can we all, take one step to change something? Do we care enough to try? I try on facebook. I post things I hope will make people (even me)think differently, even if it is for a moment. I don’t have a twitter account, but I think about getting one so I can tweet news organizations and ask them why they find it so difficult to report news and not regurgitated sensationalism and personal ideology, that more often than not creates fear.

I read comments on “news” articles and am dumbfounded by the remarks: name calling, vulgarity, inappropriate jokes, bullying.

Why?

Am I part of an aging, fading population that believes we have a responsibility to be respectful of others, even those with differing values, opinions and beliefs?

Is there anyone out there who wants to discuss this? What can we do? What can you do? How do we hold on to hope?

 

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There is a car I seem to follow through town quite a bit.  There is a bumper sticker on it that says “Progress Not Perfection”.  I really like that.

I think we spend a lot of time and energy on PERFECTION. And, I think it bogs us down and sometimes puts us in a quagmire that we struggle to get out of.

I feel like “perfection” is s bad word.

My husband went to a Cognitive Behavioral therapist for awhile. He came home one day with a big grin on his face and announced with great certainty and obvious sense of relief: “I don’t have to bat 1000. 300  is okay!”

Here was a moment of awakening for me too. We are bombarded by so many things that tell us very clearly, if we are not perfect we are not good enough. Look at TV and magazine ads. Reality TV shows. Look around you…dress like this and you’ll be beautiful. Get hair cut like so and so and people will like your hair cut (not you). Get a big gas wasting car so people will think you are important. Do this so you can be better than them.  Appear this way and people will think you are powerful.  Bat 1000 and the world will be yours. And if you don’t, you are failing.

Well, for me, batting 300 is pretty great. And I am much happier and more confident in believing I don’t have to bat 1000 to be a good, kind, valuable, contributing, caring person. I can take pride in batting 300 and work towards batting 302, or 305.

I think progress can lead to a different type of “perfection”.  The kind of perfection that isn’t absolute. Rather, something more about being able to change and grow, something that is fluid and dynamic, not static and with an end point.

We are all thrown a variety of pitches every day. Some could be called:

CATASTROPHIZING  CURVE  BALL – Making mountains out of molehills.

RUMINATION  SLIDER- Thoughts going around and around in your head.

PROCRASTINATION SINKER  – Can’t make final decisions.

WORRY  AND  GUILT CHANGEUP

WORRYING  ABOUT  OTHER’S  OPINIONS KNUCKLE BALL

SECOND  GUESSING  OTHER’S  THOUGHTS  SCREWBALL

REGRETS  AND  SELF-BLAME SPLITTER

RIGIDITY  TO  CHANGE  FORKBALL- Usually  when we keep looking for excuses or reasons why things can’t change – or when we need to get out of our ‘comfort zone’

For each one of these we need to learn how to stand to face it with authority. We need to know how to place our hands on the “bat” so we can send the “Catastrophizing curve ball” flying. We need to learn not to flinch when a “Regret and Blame splitter” is thrown at us. We need to learn to see a “Procrastination sinker” coming. We need to learn the mechanics of how “Rumination slider” moves. And we need to adjust accordingly. We need to make progress through practice and experience, with the help of mentors and team mates. Then we can keep our eye on whatever pitch  is coming our way, make commanding contact with it and send it out of the park and out of play in our lives.

And when we begin to understand that with all of the above, 300 is really good, we can begin to believe in ourselves and work on making progress on learning, practicing, trying new things, paying attention, and seeing. We can be unflinching and live fully on the premise: Progress not perfection. Some days we’ll bat 250, or 300. Maybe we’ll get to 375 or as low at 200. But whatever our average, we know it is all about Progress and not Perfection.

Batter UP!!

Mind chatter is the mind noise that never stops. It is the inner conversation or inner monologue that constantly goes on in the mind.

We are often unaware of this mental noise, because it has become a deeply embedded habit, something we may consider to be just a part of life.

Mind Chatter is like an inner voice that constantly analyzes everything about our lives, surroundings and the people we know. It is a voice in the head that just keeps talking and talking! It starts sometimes before we even open our eyes in the morning making a mental list of what we need to do, and follows us through the day, and is even with us when we close our eyes in bed, wishing something different had been done or said. It happens when we gossip, or think negative thoughts about others.

These thoughts can loop, go round and round, over and over. How lucky we are if this “broken record” thought is a positive one! What a struggle it is if it is a negative thought filled with worry, stress, anger or frustration. How horrible to have that noise chattering away inside our head all day long. We really could do without it!

The first step to quieting this chatter, is to realize it exists! Then we have to sort out if it is our True Self talking, or is it our sub-conscious? Often the cause is fear, in some form: the “what ifs”. This chatter tries to bring some sort of order from the perceived chaos: we have to consider all the options so we will be safer.

When we get wrapped up in this noise, while we are focused on it, listening to it, we are missing out on life going on around us.

We need to stop the Mind Chatter by learning how to stop our unconscious mind’s habit of “running off at the mouth”. Pay attention to what it is saying. If you hear negatives: “I can’t”, “I should, “what will I do?”, stop the dialogue. Make the conscious effort to change your thought process: tell the chatter to “STOP”, say ” I can”,” I am OK”, “I can handle this, I can figure it out”. Take control. We need to repeat this every time the negative chatter gets going, until there is a natural replacement of positive, rather that negative dialogue.

We will always have this mind chatter going on. Our mind loves to be busy. We can, however, change the topic! We have to be careful because when our mind chatters, we listen, and we remember. If our chatter is negative, guess what we remember? Information is continually being recorded and stored for future reference.

Brian Tracey says, “Perhaps the most powerful influence on your attitude and personality is what you say to yourself, and believe. It is not what happens to you, but how you respond internally to what happens to you, that determines your thoughts and feelings and, ultimately, your actions. By controlling your inner dialogue, or “self-talk,” you can begin to assert control over every other dimension of your life.”

Remez Sasson offers these insights on what mind chatter is :

  1. Thoughts that repeat themselves like a tape that keeps playing the same tune.
  2. Reliving negative past situations or visualizing fears over and over again.
  3. Dwelling on the past or fearing the future. This prevents us from enjoying the present. The past is gone, and the future is the product of our present thinking and actions. The only time that exists is now, the present moment.
  4. Compulsive inner monologue that disturbs our peace and makes the mind busy.
  5. Never being here. Always thinking on something else, instead of what we are doing now. If we always think on something else we never enjoy the moment.
  6. Constant analysis of our and other people’s situations, reactions and behavior. Analyzing the past, the future, things we need or want to do, our day, yesterday and the distant past.
  7. Almost all involuntary thinking and daydreaming are some sort of mental noise. This is often a constant background noise, which often intrudes into foreground in the middle of everything we do.

How do we gain control? Through some hard, thoughtful work and patience.

We have to be aware of this noise. Then we have to understand that it is our brain’s attempt to protect us from the unknown by pretending it knows what will happen. First we have to tell that noise, the chatter, to STOP. Then take the negative thoughts and turn them into positive: “I can’t do this…” to, “ I can do this”.

Breathe, count to 10, sing a favorite verse of song…let your mind know you are not interested in the negative chatter. Learn to “see” the chatter, imagine it written on a blackboard and watch as it is erased and the see the board clear and clean and blank……and then keep the board blank, do not let anything else be written.

We can also work to change the chatter, and make it useful and powerful in a positive way. Begin a routine of beginning your day with positive thoughts. Instead of “oh, I HAVE to take a shower”, turn it into “The hot shower will feel good.”  Replace “I have so much to do today”, with “I am going to accomplish a lot today”.

Mid-day, find a few moments and slow down. As thoughts creep in…erase them. Be still. Pat yourself on the back, “I’ve made progress”, “I am handling things well”.

At the end of the day, tell your mind to STOP chattering. When it starts up, divert and recite a poem, sing a song, do a multiplication table! Do not let it get chatting….

Some ideas of how to quiet your mind chatter include this from

Swami Nithya Bhaktananda

  1. Say what you mean. Mean what you say. Do not make excuses, “I am busy then.”, “I already have plans.” Make a conscious decision to say the absolute truth, or what you actually mean. The absolute truth doesn’t have to be harsh or hurtful, you can do so compassionately and authentically, but firmly. When you own what you say, no one can reject it, even if they don’t like what they hear; because you are telling the truth and you mean it. Make a conscious commitment to yourself to mean everything that you say, and not to make empty promises that you cannot, will not, do not intend to fulfill. Do not tell someone you will call if you know you won’t. Telling the truth prevents the mind from having something to chatter about!
  2. Don’t say to anyone unless you can say to everyone. “Make a commitment to yourself, that you will not say something to one person, unless you can announce it to the world, to everybody. Make a commitment to stop the spreading of drama and bad energy.”
  3. Don’t say inside, what you cannot say outside. When the chatter starts, especially when the thought is full of negativity like “I am so stupid”, or “I feel like a failure”, say to yourself, or even out loud: “STOP! From today forward, I choose to let this thought go, for it does not uplift me. I am exposing this thought as being false, for you are not real! From today onward, I am free from this thought.”  Whatever thought you are not able to say out aloud to people (anyone), don’t even bother entertaining inside your head. Keep your inner space clean. While you may share your self doubt with others as a means of processing, you would never go around introducing yourself as “stupid” or as a “failure”, so stop your mind chatter from saying it to you.

Don’t let Chatter say it unless it is true, useful or kind. Be conscious of what you say and only say it if any of the following is true:

Is what I’m saying …

  • True to me? An authentic statement from my heart?
  • Useful or helpful to someone or some situation?
  • Kind or compassionate? Such as a compliment, or an offer of help.

Don’t let your spoken words run rampant either. Be conscious of what you say out loud. Your mind chatter will begin to reflect that, and you will not have to battle the mind chatter caused by speaking meaningless, gossipy, hurtful words.

http://thinksimplenow.com/clarity/how-to-quiet-your-mind/

Another interesting site is: http://www.aquietmind.com/2011/09/28/day-1-quiet-mind/

It offers simple, short, day by day suggestions to slow and quiet your mind chatter through attainable steps.

As we change and grow and move towards fulfilling our potential, free from mind chatter that slows us down, we also begin to change those around us. And one by one, the change spreads. You are good, and strong, and kind and of value. Make sure your mind chatter is telling you the same thing, or else tell it to STOP, so that you can GO forward.

Familiar with The Society Of Friends? The Quakers? They have in their history a beautiful “dance” song called Simple Gifts. You may know it from Copeland’s Appalachian Spring, or from Obama’s inauguration when YoYo Ma and others played Aire and Simple Gifts. The music is breath-taking. The words speak of ideals few us might ever even consider: “to bow and to bend”, “tis a gift to be simple”, “to come down where we ought to be”. Words of humility.

How do these words have the power to influence our potentiality? The words remind us of what is important, no matter the time we live in, our social status or anything else. If we remember we are a part of something bigger, or that there is something bigger than us as an individual, we can be at ease with humility (to bow) , to turn and be able to compromise, to be grateful, to bend and seek simplicity rather than complexity. We can be free from self-importance, wanting, desiring, wishing for…..and find satisfaction with the moment.  We can “come down to where we’re meant to be”, and realize that for most of us, especially if you are reading this, our lives are OK.  “And when you find yourself in a place just right, you will be in the valley of love and delight”: when you look around and start saying “thank-you”, “I am thankful for ….”, “I love you”, “I forgive you”, “I am sorry”, you will be in a place of gratitude. “When true simplicity is gained, to bow and to bend, we will not be ashamed”: Tagore said,

“Tenderness and kindness are not signs of weakness and despair, but manifestations of strength and resolution.”

We don’t always have to be strong, right, domineering, forceful, insistent, in control….

“To turn and to turn will be our delight till by turning and turning we come round right”. Dance. In gratitude, in peace and with peace, with others, by yourself. Dance because you are a part of Something that will work with you to discover your potential. Turn to face the light, the possibilities…when True Simplicity is gained life can change.