Monday, September 7, 2015

“Why Did He Choose Her and not ME?”- The Psychopath’s Discard and the New Victim

By Kelli Hernandez
There is an extremely painful reality with most survivors of psychopathic or narcissistic abuse that seems to be a huge sticking point in early recovery:  The psychopath’s ability to move on as if she never existed and take up with someone new. This is universal. And because it is, it has been written aboutcountless times by others, but in addressing a survivor’s angst about it, it is often met with, “Don’t focus on what he’s doing” or “It’s time to move on.” These pat answers do not validate a survivor’s ‘why’ questions, nor help to alleviate even a little bit of pain from relationship with an individual that represents what extremes really are when it comes to abuse.
Most of the blog posts, articles and books I’ve read about this in trying to find answers and solace for myself when I dealt with my ex psychopath luring and capturing his new victim awhile back (and all the victims in between), address the issue of the reality of his moving on so fast and why. The reasons for this are outlined with regards to his propensity for boredom, thrill seeking behavior and novelty, his tendency to idealize, while his targeting is very specific to what he wants out of the potential victim, be it money, sex, an image prop, or simply to exploit in an effort to achieve ‘power over’. 
Outlining the characteristics of these men (and women too)  is helpful in understanding why he did this, yet it does little to ease a survivor’s pain. Many survivors seek validation about their judgment in having ended the relationship, whether or not they did the right thing, or if they were right about him.
If they were dumped, they want to know what they did that was so wrong that he could have left and taken up with someone else so fast, when chances are he was doing this before he left and just found a new victim that will give him what he wants. Remember, psychopaths needs and wants change all the time.
There is not a victim on the planet capable of fulfilling the psychopath’s insatiable needs and addiction to power and control. As fast as he appears toattach to the new victim, is as fast as he can detach from her, or anything else he wanted or needed at one time or another, from his previous victims.
What you, the survivor, really want to hear is that he’s an asshole and that the relationship he has now won’t work. You want to hear that you weren’t  ‘wrong’ about him and that’s he’s not changed in another relationship, although he will give every indication possible that this is what he’s done.
The articles and blogs I’ve read, encourage a survivor to hurriedly move on from obsessing about their pain and why he is now with someone else. My approach to that is a little different. It’s very difficult to move on from the relationship when you need understanding about the psychopath/narcissist and validation with that understanding. So I will attempt to piece meal this a little bit in hope that it helps you to understand that the chances of his relationship working out with the next victim are ZERO.
Now I’ll explain why.
Psychopaths have no empathy. Yes, I know, you wanted to believe he loved you. You wanted to believe what he said was true. You wanted to believe that no one on earth could possibly be so deceptive and such a lying piece of shit! I know! But guess what? He is. And he can lie, deceive and manipulate without blinking an eye. The psychopath can do this because they think, they do not feel.
It’s very disconcerting and frightening to watch a psychopath target another victim. I had opportunity to see this with my ex, when he was doing his online dating near the end of the relationship with me. The mask slipping, he did not hide his predatory behavior from me once I knew, but he didn’t know how closely I was observing, while suspecting and researching his potential disorder.
He assessed each target according to his needs. Women are often so upset when they see the new victim. The survivor obsesses on the new victim’s ‘appearance’ and who she is and his appearances and images of bliss from his social networks. In a culture that is somewhat narcissistic and superficial, image is everything, right?  Wrong. What images were projected when he was with you? Looking in back at the WHOLE of the relationship, was that image accurate? Or did it serve the psychopath’s exploitative and manipulative purposes at the time?
What astounded me in my observance of my ex’s predatory dating habits was that it didn’t really matter what the potential new victim looked like. The new target’s appearance was merely secondary to fulfilling his needs. He had moved through an earlier time in his life where he needed a woman as a beautiful, thin, wife and mother prop, such as the first and second wives were for him, and instead was moving closer to the ‘retirement’ phase of his life, requiring an entirely new set of ‘needs’ to be met by his potential targets. He was attempting to date lonely women with money. His bank account and the desire to live comfortably in retirement, needing someone to help pay off his massive debts from borrowed money and child support/half his 401k to his wife, said it was time for a change!
I noticed that the majority of the women  he was targeting, exploiting and manipulating, were vulnerable. All were successful in some way, but much older, overweight, divorced, single a long time, widowed. None were “attractive” in the sense of what he had chosen before. Thisin his mind, would guarantee a new victim’s emotional dependence upon him because her very vulnerabilities were linked to her low self worth, her appearance, or her mounting loneliness, no matter how ‘successful’ she was monetarily. Many a survivor believes that her monetary success should somehow prevent such targeting from a predator. Some survivors believe that they were ‘happily single’ and ‘just a little lonely’ when the psychopath showed up. But these vulnerabilities are NOT superficial and grow over time to be enormously subconscious. A dull ‘ache’ in the psyche is bait for the psychopathic predator.
As my ex-psychopath sifted through potential victims, he studied each one intently, assessing her for her use value. He studied her vulnerabilities, the things she liked and disliked. He researched her on the internet through Google searches to find out more about her. He found out through facebook what she liked to eat, drink, and who her friends and family were.
It did not take him long to shift into low gear and strategize in luring two potential victims. One of them was an old high school friend that was now somewhat wealthy and owned her own business. She was the ultimate catch in his mind, but she was far too healthy and caught on to his games. She wouldn’t have anything to do with him. Six weeks prior to asking the current victim (now wife) to marry him, he made one last attempt to ‘date’ the target with the most financial value. She rejected him. So he went in for the kill with victim three. My ex never considered taking a breather to ‘work on himself’ between his divorce, his continued relationship with me and its ending, and his fast paced luring of victim three into marriage after eleven months of dating. But you see, this is what psychopaths do…
Healthy men and women do not want to get married at the speed of light! Psychopaths and Narcissists are consistent ‘boundary pushers’. The love bombing is the height of abuse in the relationship and requires an excessive amount of energy on the part of the psychopath to exploit and manipulate, to cultivate a victim’s future emotional dependence and addiction to him.
So think about this for a minute:  This is how your ex probably targeted you. It was once surprising to me, while hearing many survivor stories, how the survivor so easily forgets the love bombing, manipulation and exploitation of her and does not recognize this behavior with the new victim.
Part of this inability to recognize what I term as ‘new victim’ envy, is that the survivor, this time, is observing the psychopath’s love bombing and it harkens the survivor back to a time when he was so seemingly engaged and ‘into’ her, when the psychopath, in reality, never really was ‘into her’ in the truest and meaningful sense.
The psychopath would never have a victim if abuse were introduced from the beginning in a way that pushes the potential victim away, even though exploitation and manipulation IS abuse. The psychopath is investing all of his energies into the new victim, not only to get his needs met, and to win the victim’s addiction to him, but once the victim is dependent, the psychopath begins the cycle of deprivation all throughout the relationship to come. It is the survivor’s ultimate deprivation through the loss of the psychopath, the withdrawal of addiction to the psychopath, that the survivor is experiencing as she observes the psychopath with the new victim.
The new ‘relationship’ the survivor observes with the new victim appears to be vastly different, as if the psychopath has changed. In a way, this is true, as some things that occurred with the survivor will not be the same in the new ‘relationship’, because the new victim is a different person with different unhealthy boundaries and vulnerabilities.
The psychopath’s projected images of happiness that you see, or rather ‘their’ happiness, are just that! But in reality, the luring and honeymoon phase of the relationship are manifestations of the disordered one’s psychopathy and narcissism.
It’s critical to remember that psychopaths will ‘morph’ into and mirror their new victims. Her interests and passions in life will not be like yours, therefore it makes sense that he will appear to be ‘different” and in a way he is, because he is now pretending to be her perfect partner. What you are seeing, quite literally, is that he has become an extension of her. He is now a reflection of her interests and who she is because he cannot do this for himself. Psychopaths are chameleons, empty to the core. They are different personalities for each individual they come into contact with.
A personal example of this with my last psychopath and one of his targets (while being involved with and just before marrying the new victim), who liked eating at exotic restaurants, so he studied up on it a bit and was prepared to dine on exotic foods to which he would never eat again when she rejected him. His need to present a persona with her was over. Never once, in ten years, did I see this man eat kangaroo! My ex abandoned this spontaneous ‘obsession’ with the exotic likes of his potential target when he knew she was not taking the bait. He did, however utilized some tactics he used with her and applied it vigorously to the new victim. Much like a snake shedding its skin, the psychopath leaves most of his former, yet newly created persona behind, without ever looking back, if the new target is not interested.
My ex is also a worship leader in his new church, so image is very important to him, appearing to be a ‘good’ Christian man. His circles have dwindled a bit since the last church that he attended with his ex-wife, but nevertheless, he was calculating in that the new victim was clueless about his past behavior and was not from his immediate area. This made it easier for him to create a new persona and to distance from those in his community who knew of his deviant behavior and take up with those that support his charade. He was able to compartmentalize and isolate the new victim from those who knew of his past. But there are those around him, his children included, that know of his behavior and past, yet work with him to hide it under the guise of the ‘redeemed’. The psychopath counts on these supportive individuals to keep his facade and image going and the new victim blinded to his former life.
His targeting is really quite predictable as are the consequences. The reality is that a psychopath will never be short on victims. There are many, many vulnerable victims in the world, a lot of unhealthy people. If this doesn’t work out for my ex, he will simply move onto the next victim.
Now, what about the new victim that stays? Well, how long did you stay? Whydid you stay? We can’t assume she is staying for the same reasons and it doesn’t mean that he’s not abusive anymore. It means that she’s willing to buy into all of his bullshit, while he pushes the boundaries very slowly in an effort to gain more control in her life under the guise of a protective and powerful love. Just like he did with you. 
It’s the depth of emotional dependence and of vulnerabilities that were exploited in the victim, that determines how long she stays, as well as the psychopaths ability to prolong the honeymoon period, further cultivating that dependency. Some victims are much more emotionally dependent than others. The very deeply imbedded vulnerabilities the victim has, without empathy, the psychopath reaches in and pulls out, even while she may believe she has none at all.
During luring, psychopaths easily assess the potential ‘longevity’ of their targets willingness to stay, based upon their histories and vulnerabilities, her belief systems and his ability to push her boundaries. The healthier she is, the least likely she will stay long and will catch on to the psychopaths oddities, behaviors, lies, intentions and deceptiveness, covered up right now in all that Mr. Wonderful.
A man of good character, someone of healthy mind, has no need to exploit and manipulate women. The men I have in my life now, who are friends of mine, find my ex-psychopath to be and what he did to me, unfathomable and repulsive to them.
Healthy minded men, will also recognize that they need to take time from a long marriage or relationship to grieve, with self reflection and time out for themselves to be alone for awhile. Regardless of what myths befall men in our society, there are men who do this. There are men who ask themselves, “What happened?” and “What changes do I need to make and what do I need to learn from this?” How do I know this? Because many of them are survivors too.
People who are healthy do not run from relationship to relationship, hiding from themselves, or chasing a utopia that does not exist, yet are fantasies that lie in what our culture and society defines as romantic and erotic love. The manifestation of true love and happiness. As most survivors learn to understand, once the relationship ends, is that this ‘fantasy’ is not remotely real.
Healthy men do not degrade, humiliate, use, lie, rewrite history, omit parts of their histories with new partners, hide behind their mask of narcissistic religiosity and/or monetary success. They have remorse, they have guilt, theydo not talk about their ex’s in degrading, humiliating ways. Not even in subtly. Healthy men do not need to control, rush the relationship, love bomb, suffocate, manipulate their children or other minion (supporters), to keep their secrets.
They do not need to mirror the likes and dislikes of their victims because they will have their own likes and dislikes that differ in degree from their partner. Healthy men will not triangulate others with the new victim, whether he uses the ex-wife, her children, his children or the family dog, Healthy men do not do this.
Healthy men are not habitually unfaithful and live double lives, but all psychopaths do. If a healthy man does ‘cheat’, they make amends immediately and work on themselves and their relationships to change it. A psychopath never will. A healthy man does not sabotage, create drama, have child like temper tantrums, rage out of control, laugh at your pain. They do not provoke arguments, do not twist words, do not blame shift or project blame onto you or others. They do not spend time talking about how awful so and so is and what was done to them. They do not purposely and sadistically provoke reactions out of you,  just to watch you writhe.
A healthy relationship does not cause confusion and chaos. It does not create cognitive dissonance, it does not repeat painful behaviors meant to harm.
Healthy minded men do not tell you that  you are their ‘soul mate’. They do not assume intimacy and love within the first few weeks or even several months. They do not move in with, or marry you within months in order to access your bank account to help pay off their debt. Have I listed enough?
The only thing that a psychopath or narcissist changes is his persona and his victims. Nothing more.
At the beginning of the relationship, during the honeymoon phase, the psychopath is very suffocating in his apparent ‘neediness’ of his target. He makes her to believe that he is protective and ‘jealous’ of anyone who dares to get near her. This appearance of ‘need’ and spending so much ‘smothering’ time with the new victim is about control. It is about power. This is a very critical piece that survivors need to remember when they think  he’s ‘happier’ with her. The only time a psychopath is ‘happy’ is when he’s got what he wants and only for awhile because eventually, without empathy or conscience, his boredom once again becomes an issue and it’s not long before he’s on the prowl, even while he is with the new victim.
I’ve yet to meet one survivor whose ex did not cheat, whether she knew about it during the relationship or after. Some psychopaths are cheating from the very beginning, setting up their triangulations before hooking the main target permanently, like my ex-psychopath was. This assures his ability to remain completely uncommitted in the marriage or in a co-habitation situation. Psychopaths also love triangulations and pitting women against one another, while they adore and worship him, is one of their favorite games.
Many a survivor has shared with me that while their ex’s are hooking up, or are hooked up with the new victim, that he attempts to ‘come back’ to her, or that he’s sleeping with someone else she knows and the new victim is not aware of this, yet the survivor sharing this oft repeated story, can’t understand why he seems so happy with ‘her’? Do you see the obvious contradiction in this? How ‘happy’ is he, when he’s trying to bait you, and/or sleeping with someone else? Flirting with someone else? Our deprivation, brainwashing and exploitation by the psychopath, makes the reasons he has ‘chosen her and not you’, look as ridiculous as it truly is.
The psychopath’s entire life is all about controlling and exploiting others. They are time freaks and they compartmentalize everything  and everyone in their lives. They usually have many cellphones with easily removable sim cards, as well as multiple email addresses, online dating sites under pseudonyms that they hide brilliantly from their main target. Do you really want to be her again?
The fantasy that the psychopath builds for the victim from the beginning is very powerful and involves her deepest vulnerabilities. If she is already at an emotional deficit and is vulnerable, the psychopath will have better success in keeping her in the relationship, no matter how abusive it will become. This is where it’s important to be mindful about your escape and how fortunate you are to have gotten out. The new victim will surely suffer an immeasurable amount of pain in the future. I have seen victims who have relinquished their power completely, unable to live without their psychopaths to the point of complete enmeshment and addiction that will be life long, no matter what the psychopath does to her. 
I know how painful it can be to see the psychopath and his new victim in ‘real time’ on his social network. Whether in images or in person, but we have to look past what we see as exclusive and bring into reality the whole picture. This picture includes what he did to you and every other victim in his life. Psychopaths have an insatiable addiction to power and the subsequent pain of the abuse they create and cause for others.
As survivors, we literally have to learn how not to want the psychopath anymore. Deprogramming and excising our addiction to him comes through no contact. When we see who he really is, the jealousy, anger and hurt about the new victim will ease over time. Who wants to marry, live with and/or date a psychopathic abuser? If you still want or love him, it’s because you are looking upon him with eyes of empathy. You’re projecting your feelings onto someone who is incapable of having them. It’s also a reflection of the woundsyou must heal, a reflection of your low self worth, forfeited for his opinions of you. It’s a reflection of his power over you and the emotional dependence you have upon him. 
Survivors begin to move forward when they understand and finally accept that their ex partner was disordered. It’s at this point that they are they able to switch gears and begin to look at their involvement in the relationship and what made them vulnerable to a psychopath or narcissist in the first place.
Changing your perspective hurts. You will have to take every positive thought about him and change it into one that is realistic. His ‘love’ for you was manipulation, the rest was deprivation and abuse. He lives to take you to the highest emotional mountaintop in the beginning and watch your reactions as he slowly or quickly pushes you off, watching as you fall, and ‘rejoicing’ in sadistic glee as you hit bottom.
Is this really the life you would want to continue? The life you just escaped and that the new victim now has to contend with?
As you cultivate your own independence and change the story of the relationship to an accurate one with regards to the psychopaths love bombing and subsequent abuses, it will help you to embrace yourself and your new life more, bringing relief to you and your new freedom. For you truly are free.
When you struggle with his ‘choice of her over you’, keep in mind your own beginning with him, what he did to you, what happened during the relationship, and that true and real change does not occur with a simple change of victims and persona, but through self reflection, therapy, and most of all time. NO ONE can ‘change’ someone else to ‘instant happiness’. Don’t allow the fantasy he fed you and that you briefly lived in his exploitation of you, to be the guiding principle in gauging his ‘change’ with her or his ‘new life’ with her. She will have her own lessons to learn,  just as you are learning them now.
I wish you peace.

Thursday, August 27, 2015

Audio Blog: 5 tips for healing from a breakup

The Jenn and Lesa Podcast

https://soundcloud.com/jennandlesa/breakup

Breakups...don't like 'em...don't want to go through 'em!

Here are 5 tips to help you navigate the process of healing.

Sunday, August 23, 2015

10 ways to break up like a decent human being


By Ora Nadrich
“Ghosting” has become the new buzzword to describe ending a relationship by giving or getting the silent treatment. Even The New York Times covered this phenomenon recently, citing Charlize Theron as one who used this "technique" to break off a romance with Sean Penn. 
Choosing to tune out your ex, or to have no means of communication with them whatsoever is a personal choice, but before it comes to that, how about considering a mindful way to end your relationship? At least that way if you happen to run into each other at some point, you can be civil, and maybe even smile warmly (or slightly) at one another for the good times you had, and the love you once shared.

Here are 10 ways to break up mindfully:

1. Acknowledge that your relationship is over.
That seems obvious, but in the age of ghosting, perhaps this first step is often overlooked. When doing so, try and speak to one another from a place of love. If you're feeling hurt or angry, and feel taken over by your emotions, tell your partner you need some time to process what you're feeling before you speak to them. Don't rush into the conversation.
2. Ask your partner to respect your privacy and alone time.
From there, state your boundaries directly but compassionately. You may begin by expressing that “if" or “when" you’re ready to speak to them, you’ll let them know.
3. If your partner is the one asking for certain boundaries, honor their feelings.
Even if you may feel bruised. Don’t violate what they prefer; you would want the same kind of treatment.
4. If you’re ready to speak to your partner again, try to stay in present time awareness.
This is especially important, as it's easy to slingshot back into the past, say, to an incident in which they may have upset or hurt you. But try to stay away from making generalizations, and using the past as ammunition for a present feeling. Be in the “now" and in a mind space of clarity-seeking and resolution.
5. If your partner's done something to you that you feel was wrong, tell them how it made you feel.
Ask them why they did it, and how they would feel if you had done it to them.
6. Consider seeking out the help of a therapist or life coach.
Especially if you feel you’re unable to get through to one another because your narratives are too different, or your resentment is too strong or dominant. Sometimes it’s better to let a third party who’s objective and professional help you process ending your relationship, and mediate each of you getting a fair chance to express how you feel.
7. Ask your partner what they need from you to help make the break-up more comfortable for them.
And recognize that it's a two-way street, so also tell them what would make it more comfortable for you.
8. Put pride on the back-burner.
If you feel there is anything you did in the relationship that warrants or deserves an apology from you to your partner, try and swallow your pride and do so. Admitting that you’re genuinely sorry can soothe and ameliorate any hurt you may have caused your partner, and might make moving on less painful for them, which they deserve.
9. Be patient in the process of forgiveness.
It might be too soon to forgive your partner if they’ve hurt you, and if they ask for your forgiveness, and you’re not ready to grant it, tell your partner you need time to consider forgiving them, and are open to the possibility of it.
10. Express gratitude, even if it feels like pulling teeth.
There can be a tendency when we’ve been hurt to shut someone out, and even retaliate or punish them with our absence and silence. But when you are ready to go your separate ways, wish each other well with sincerity, and say thank you — even if you hurt each other. That’s taking your experience higher.
Mindfulness will always help you stay in the present moment with love and non-judgment, and if you're able to choose it over hate, resentment or judgment, you can experience a greater level of healing and closure, and keep your heart open for another relationship in the future that you can aspire to do better in.

Wednesday, July 29, 2015

Live in the now

How to Stop Dwelling on the Life You Could Be Living

“If you concentrate on what you don’t have, you will never, ever have enough.” ~Oprah Winfrey
I’ve often compared myself to others and imagined that they have a better life than I do.
The youngest of eight children, I grew up with a mother who often said, “So and so must really be happy! Look at them! They know how to live life.”
Becoming a widower at the age of forty with eight children to raise was not easy on her, which is why she constantly wished her life were different. And somehow, those thoughts and words stuck with me.
I’ve frequently felt that I’m not enough, despite being a professor and researcher, having published books, and having presented at conferences in Brazil and abroad.
No matter how much I’ve done and accomplished in my life, I usually catch myself looking at other people´s lives and thinking they´re better off (despite all the webinars, self-development books, self-improvement mp3s, and meditations I have done).
I compare myself to people who somehow “seem” to lead a more fun life. In the beginning of my career, I thought that other researchers were always “producing” more than I was.
This type of thinking also manifests in the suspicion that I could be living another life.
Let me explain: We sometimes get stuck, thinking the past, or our “lost opportunities,” as we like to label them, are better than the present.
Our thinking might sound like this:
“If I had done such and such, I would be living my dreams.”
“I could be living this adventurous life in another city doing something else.”
“I´d be so happy if only I had…”
This is where the problem lies.
Lost opportunities happen when we are nowhere instead of now here.
We are nowhere when we live in the present lamenting the past, dreaming of a future that may never come if we are not mindful about our present, about the now here.
No one can be happy if not in the present.
When I stay in that mode, I feel miserable. I feel like a victim—like I´m not enough, or a failure. All lies.
These big lies come from our shadows, from our fears, from our egos. This happens because we identify with our thoughts about what we could have done or what we should be doing. Being mindful is the opposite of that.
I have realized that I need to know how to differentiate my ego from my love voice. What does it feel in my body when I experience each of these? These are my thoughts about it:
Ego voice:
It would be so much better if you were somewhere else. Life on the other side is much better. You could be living in another country and you would happy; instead, you are stuck here. You lost your opportunity to live this life. You failed.
These thoughts make me feel anxious, fearful, nervous, and jittery.
Love says:
Your life is wonderful and you have so many possibilities and opportunities, right here and right now. You are wonderful and you are loved. Open your eyes to the doors of opportunity near you, to the beauty that you already create right here and right now. All is well.
These thoughts bring peace and calm to my body and heart.
As Maharishi Mahesh Yogi says, “The ego looks for what to criticize. This always involves comparing with the past. But love looks upon the world peacefully and accepts. The ego searches for short comings and weaknesses. Love watches for any sign of strength. It sees how far each one has come, and not how far he has to go.”
So, how can we get out of this rut? How can we live our lives and be more present to ourselves? I’ve developed this list for myself, and it just may help you too:

1. Breathe.

Breathing brings us to the present and it connects us with our higher selves. Whenever you see yourself comparing and going to the past, take a deep breath and bring your awareness to the present moment.

2. Listen to music.

Nietzsche said, “Life without music would be a mistake.” When you start getting down on yourself, turn up the volume of your favorite song. Soon you’ll be singing along, getting in the zone, and feeling good in the now, since music is the language of love.

3. Say a mantra.

I have learned that mantras can be incredibly powerful tools for mindfulness and empowerment. The one I like most is: “I am the Light. The Light is in me.”

4. Say affirmations.

I have made my own and have copied others that appeal to me, and I repeat them every morning before I get up.
If you find yourself dwelling on the past, affirm to yourself, “I accept all that is. All is well. I trust the divine order. I cherish all that I have and all that I am.”
Claim these words and really feel it as you say them.

5. Do some yoga poses.

Whenever you feel stuck, get your energy flowing with some yoga poses, such as the child posture, downward dog, or the tree pose. If yoga is new to you, you may want to start with some basic stretches, syncing your breath with the movements.

6. Marvel at nature.

Nature is here to nurture us. If you feel empty or lost in your negative thoughts about yourself and your life, step back and look at the world around you. I like to look at birds that come to eat in the backyard in my house. I see how free they are, and it reminds me I can be free, as well, if I choose to be.

7. Be thankful for all you have and are.

Gratitude is powerful because it helps us recognize all the good things around us, instead of dwelling on all the good things we think other people have. In fact, a good mantra is: “Thank you for everything. I have no complaints.”

8. Read inspiring spiritual messages and blogs.

One good blog is Tiny Buddha! It always uplifts me and puts me in a Zen state.

9. Do one tiny thing to create the life you want now (instead of dwelling on the life you could have had).

Ask yourself: what can I do right now to actively create the future I visualize?

10. Enjoy the present!

Being present means noticing the thousands of things around us that make life interesting. It also means making time for fun. It can be listening to your favorite song and singing along, or going out for a walk, writing in your journal, or savoring your favorite food.
Enjoy being here now and experiencing this beautiful world. Most importantly, enjoy the person who you are right now, exactly as you are!
I still have moments when I wish I lived a different life, but I see them as opportunities to practice being in the present and cherishing all that is happening now. I am learning to see these moments as tiny reminders of living in the moment.
How can you embrace and enjoy your life as it is today?

Monday, July 20, 2015

Relationship Check-In

LaShelle Lowe Charde

You and your partner may talk easily about things.  You share the events of your day.  You talk about how the kids are doing in school.  Maybe you have political discussions or share about the books you're reading.  But when it comes to sharing about how much or little each of you is enjoying your relationship, you might find yourself avoiding.

You have likely had many experiences in which hearing someone's dissatisfaction is accompanied by blame, shame, criticism, and analyses of why you are failing.  It's not surprising then that you are not eager to check in with your partner about his or her level of satisfaction in the relationship.  Unfortunately, by not checking in you miss out on opportunities to adjust the way you relate little by little as you go.  As a result, change often has to come in the form of big emotional storms that have been building over time.  This is a painful way to grow and change in your relationship.

You can make checking in with your partner about the level of satisfaction in the relationship safer by adding more structure and making clear requests.  Here are some ideas for structure and specific requests that will make it easier and safer to check in about your relationship:

  1. Any expression of dissatisfaction is followed by an idea or request that would lead to more satisfaction.  Let's imagine that you say you're not satisfied with the amount of affection that is shared in your relationship.  Rather than long hours of processing about why there isn't more affectionate, simply make a request for affection in the moment.  For example, "I am missing affection with you, could we cuddle and watch a movie tonight?"  I can't emphasize enough how important this is.  When something is painful, your mind wants to analyze the past and figure out exactly what went wrong in hopes of preventing future pain.  This might be helpful later, but in the moment it is disconnecting and usually leads to criticizing, blaming, and defending, in other words, more pain.  When something is painful or missing, move directly toward what you want with collaboration and concrete action.

  1. Check-in's that are specific lead to specific and do-able action.  Questions like, "Are you happy with me?" are vague and will result in vague generalizations, which make it very difficult to figure out how to make things better.  Check in with specific questions that address particular needs in a specific way.  Here are a few examples:
    1. "Are you feeling as connected with me as you want to right now?  If not, what could we do right now to create more connection?"
    2. "As we talk about moving, do you have a sense that I am considering your needs?  If not, what's one thing I could to give you a greater sense of consideration?"
    3. "I remember you saying that play is one of your most important needs to have met in our relationship.  In this last month, are we playing as much as you want?  If not, could we brainstorm ideas to bring more play into our life together?"

  1. Check-in regularly and when things are going well.  Ritualize your check-in.  Set a specific time each week that you are relaxed and rested.  Create a supportive sacred space for being together.  Make use of ritual cues like a special tea to drink, lighting candles or incense, having special chairs or cushions, etc.  If you only do a relationship check-in when you sense there is a problem, you are heading toward the emotional storm I mentioned above.

    Also, when things are going well, celebrate how connected, in love, happy, secure, and alive you feel in your partnership.  This not only creates emotional resiliency in your relationship, it also helps you to associate positive feelings with a relationship check-in.  

Lastly, relationship check-ins are just as much about how the two of you might stretch to meet each other, as it is about you taking care of yourself.  For example, if you are missing companionship in your life, you might invite your partner for a hike on Saturday and you also might get in touch with friends to set up get togethers.  A relationship check-in isn't meant to make sure that all your needs are being met in the relationship.  It's meant to help you discern which needs you would like to meet with each other and whether or not you are doing that to the extent you would like.  It also hopefully supports you in maintaining a sense of your individuality and freedom to meet needs outside the relationship in a way that doesn't cost the needs of your partner and family.

Practice
Start your relationship check-in right now by checking in with yourself.  Here are some reflection questions that might help:  
  • Am I neglecting any of my own needs because I am imagining they can't be met as long as I am in this relationship?  If yes, where can I get support to get creative about meeting these needs?
  • Have I shared with my partner which 2 or 3 needs I would most like met with him or her?
  • Do I know which needs are most important to my partner?  Do I know if s/he is satisfied with the extent to which these needs are met?
  • What am I celebrating about our relationship right now?

Sunday, July 12, 2015

Self Compassion

Teresa Weinsten Katz

How we beat ourselves up for that brownie or pizza slice! Once we’ve lost control or overdone it, forget about self-care and serenity. But research keeps confirming some ancient wisdom when it comes to eating better. Gentleness, being kind to oneself, paves a better path to success than self-flagellation.
One study asked dieters to go easy on themselves in the face of eating preferred candy. Eaters first rated as “highly restrictive” ate less after hearing a self-compassion message than those who did not. Christopher Germer, Ph.D. mentions this study in The Mindful Path to Self-Compassion. He explains, “When dieters’ heads are ‘not cluttered with unpleasant thoughts and feelings,’ they can focus on their dietary goals rather than trying to improve their mood by eating more food.”
While those of us interested in mindfulness and eating behavior may have found this work striking, it didn’t venture far beyond the mindfulness literature. Now, two new books and a related New York Times article highlight “Go Easy on Yourself, a New Wave of Research Urges“.
How could we have gotten this so wrong? “I’m afraid if I go easy on myself, I’ll just give in and not care anymore,” said Marie. “How can I be nice to myself after I’ve done something so disgusting?” said Sarah. These thoughts, typical of dieters, and binge eaters, don’t square with the fact that, almost always, the slips and binges continue unabated. The self-abasement doesn’t seem to work. The fear, though, is that maybe things would be even worse without it.
Consider what might really be happening, though. Who might really deserve to be treated nicely – in others words, allowed to succeed, allowed to be comfortable and not stuffed? The person who’s doing her best, or the person who has done something really “disgusting”? The self-flagellation confirms that we may not be worth the care and effort of eating better. We can see this difference at work when we picture responding to a friend who’s overeaten. Would we really punish and yell at her, or would we try to soothe and encourage her? Which might help more?
Also, those negative thoughts and feelings do clutter the mind. It’s hard to reflect on what happened – on how and why a slip or binge occurred – while so preoccupied. And that kind of reflection helps avert future problems. Analysis of such events is, in fact, a major component of relapse prevention programs, and cognitive-behavioral change programs, of all types.
Dr. Kristen Neff, author of Self-Compassion: Stop Beating Yourself Up and Leave Insecurity Behind, notes that self-compassion increases motivation, contrary to the idea that we’ll whip ourselves into shape with self-criticism. You can hear this when Marie, quoted above, worked to change the habits and self-talk that followed her slips:
“It’s funny, now I actually feel like I want to avoid the temptations, because I know how good I’ll feel, and how bad I’ll feel if I don’t. I guess I feel like I have some power to control that now.” tweet
The other new book on the topic, The Self-Compassion Diet, by Jean Fain, points to the deprivation and neglect that most diet plans encourage. This stands out in Sarah’s case, who likewise had begun to respond to her binges with more self-care. “It’s the old thing, you know, that if you can’t have it you want it so much more.”
Self-compassion sits firmly in the traditions of Buddhist psychology and modern mindfulness practices. They embrace the paradox that change more likely follows acceptance than resistance. They teach that it’s hard to behave in ways that are peaceful and non-harming (for example, eating well) without first extending care to oneself.
The shift to less severe responses can indeed require “work”, time and energy. Mindfulness practice itself can help. That is, the practice of observing one’s responses non-judgmentally, in the present moment, staying aware of the breath. Skills used to deal with other negative thoughts and behaviors can help here, too, such as cognitive restructuring or affirmations. However you approach the change, the compassionate stance is that it may not happen instantly or perfectly. You’ve been hard on yourself for a long time, after all. You’ll need to learn how to be nicer now. Note what you try to do differently, and reassure yourself that you’re on the right path.

Wednesday, July 1, 2015

In pursuit of .....

I've met with people from all walks of life...young, old, married, divorced, straight, gay, transgendered...and, yet, I find the one thing everyone who walks through my door seeks is happiness.

I often say that I wish I had a magic wand, fairy dust, or sparkly capsule that will completely transform someone's life and shower him or her with raindrops of joy...but I don't. And that elusive feeling of merriment will never be found extrinsically.

*sigh*

That's the universal echo bouncing off my purple walls when I deliver reality.

Don't wait to be happy. Don't try to find it in another person.

Happiness is a choice; it can only come from you. 

Five Dimensions of Touch

The Five Dimensions of Touch: The Key to Bypassing Sexual Power Struggles  By Barry McCarthy, Ph.D. “Are we going to have sex or not?” ...