Category Archives: wise effort

Feeling stuck?

For years we’ve had two patio tables that serve no purpose in our garden. I would occasionally think I needed to get rid of them, but there they sat, year in and year out, unused and unappreciated.

Then — who knows why — yesterday morning I got on my rubber gloves, grabbed some rags, soap and water and went out to scrub down the tables. Ten minutes later they were clean enough to give away. I grabbed my phone, took photos and posted them on the Nextdoor app. That’s fifteen minutes that hardly made a dent in my day, and done! Within twenty minutes a neighbor replied, and an hour later she came and picked them up, saying how they would fit perfectly in her little garden. Now instead of sitting out with no purpose, they are being transformed into appreciated items in someone else’s life.

That’s a small example, but often our lives are filled with small things that can add up to an overwhelming feeling of being stuck. It’s a reminder that it often doesn’t take a whole lot of effort to get unstuck. In this case it took intention and minimal effort. Obviously intention alone doesn’t work, because I intended to get rid of those two tables for years. But I had overestimated the amount of effort it would take to fulfill my intention, so I kept putting it off.

We may overestimate the amount of effort
it would take to accomplish our intention.

Here are three important things to notice about being stuck:

  1. The weight of dread from repeatedly thinking about doing something is more burdensome and time-consuming than actually doing it. In the above example, the time I spent reminding myself to get rid of those tables every time I noticed them was much more time than it took to do it. Many things we put off doing are more time consuming than this example, but for me, regardless of the size of the project, the ratio of dread to the actual doing remains the same.
  2. For bigger projects than cleaning tables, it’s a matter of breaking the project down into a series of smaller tasks. I used to take on a big project with intense determination not to quit until I was done. No wonder I would put the project off! it was exhausting! Now I approach large projects in incremental doses, doing them mindfully like my daily yogi job on a meditation retreat. I found out the hard way that there is no benefit in driving myself to exhaustion. In many cases the quality of the work will suffer, but more importantly, we suffer.
  3. When we think of the big project awaiting us, if we don’t break it down into doable daily bits, we don’t do it at all. Is that not the truth? And so there we are with the dread of doing it at all, and a feeling of being stuck.

These are very practical household examples of liberating ourselves from a sense of being stuck, but of course life offers many ways we might feel stuck — in our work, in our relationships, in our practice, in our sense of coming home to our most authentic self.

Where are you feeling stuck?

Where in your life do dreaded chores, research, outreach or decisions weigh heavily on you? 
Take a moment to write down anything that comes up: Things you know you need to do but keep putting off. Maybe you’ve been putting off making an appointment with your doctor, dentist or financial advisor. Perhaps you keep putting off getting in touch with a loved one. Explore the feelings that get in your way: What am I afraid of?

Explore your intention. In my little example the intention would be: ‘To get rid of those two tables!’ With that intention, a quick ride to the dump would have been an easy solution. But the deeper intention, the more wholesome intention, included ‘to enhance someone else’s life as well as my own by finding the tables a home where they can be appreciated.’ So, ask yourself what is your intention, and then see if there’s a wiser intention there. Sometimes without making room for the wise intention to be voiced, we get more stuck. We’re not seeing the bigger picture.

Explore your dread, the fear that paralyzes you from moving ahead with your intention. What is it you think will happen? There may be some dread of what the doctor will find, what the finances will reveal, what the conversation with a loved one might bring up. But the truth is that you don’t know what the doctor or the dental x-rays or the loved one will say, but in general these things don’t improve with time. Holding off from an action out of fear for what will be revealed generally exacerbates the problem. Haven’t you found that to be true? Is there any time in your life when postponing the inevitable paid off? Maybe. But how often did it create bigger problems? Check in with your wiser intention, the intention to be well and to maintain a healthy body, mind and relationships.

Once you have identified where you feel stuck and what’s holding you there in that stuck place, and you’ve set a wiser intention, ask yourself what wise effort would be in this case. Often it’s just ‘make the call’ or scrub the table. But larger challenges may benefit by making a few notes on the various steps that need to be taken, in the order that makes the most sense, and how much time per day will you give the project. (Also, if you have the means to do so, consider hiring someone to do the project or help you manage it. You will be contributing to their well being and giving yourself time to focus on something that has more meaning for you.)

Sometimes the dread has to do with misgivings about our abilities or whether we deserve what we intend to pursue. Dread of a dream come true is a real thing, and if that is what’s happening for you, take time to examine your fears, your opinions about your own self-worth, your patterns of comparing yourself to others and coming up short, or, conversely, thinking the path should be easier for you than it has been for others. Every path begins with one step, as the saying goes, and the path may be uneven and full of challenges. Being on the path is its own reward, if its the path you chose with wise intention. Living wise effort is living in the moment, letting the doing be spacious, pleasurable and sensate. Wise effort is not focused on imagined outcomes, fearful that things won’t turn out the way we hoped.

Living in fear is punitive, and delaying doing something is a way of compounding whatever problem we are afraid of. This is how we get stuck. How we get unstuck is to notice that we are stuck, to really examine the nature of that sense of ‘stuckness’ in a non-judgmental way, to see how uncomfortable it is, how much time it takes to think about, how many ways, often unskillful ways, we go about avoiding thinking about it or doing anything about it. Then we can see that we are creating this feeling of stuckness and that it doesn’t have to be this way.

Wishing won’t change it, but looking at our intention, making sure it is wise, and then acting on that intention with wise effort, causes a shift for the better.

Image by suju from Pixabay

Joy in the doing

to-do-list.jpgIn our culture, we may grow up believing that working hard with our eyes on the prize is praise-worthy effort. Some go for it with zeal, some rebel against it, some give up along the way and feel bad about it, but most folks acknowledge that ‘getting ahead’ and ‘making it’ equals success.

Now it’s shown that striving — for perfection, accolades, achievement, a house full of fancy things or a lifestyle that others will envy — is a pattern that is detrimental to health, relationships and the ability to be happy. The stress is causing disease and early death. Loved ones feel neglected, and friends and coworkers suggest lightening up and learning how to have fun.

That advice may lead to a tropical vacation, only to get ambitious and competitive about being fit or adventurous. Relaxing can’t be done without a drink or a drug, and the vacation goes by in a blur.

Someone suggests meditation. It sounds like too much sitting around doing nothing, but if attempted, it’s done with a rigor that should put other meditators to shame. The aim becomes to be the best meditator ever and achieve nirvana in no time.

I’m exhausted just writing about this kind of mentality. But it’s important to recognize that it is the model of effort that our culture puts out there. Without it, how would capitalism survive? Many products would never get sold if they didn’t represent success.

Whether this mode of effort describes you or not, it’s worth noticing that it has an impact on us all. We are all surrounded by efforts to lure us into wanting, craving and fearing we won’t be enough if we don’t have it all. 

We can apply this kind of effort to other things, too: Taking on more commitments to help than we can handle, for example. Not being able to say no to requests, or thinking we’re the only one who can take care of things.

Believing we should strive may set us up for doing the opposite, out of frustration, exhaustion or just needing a break. We may put off necessary tasks endlessly, succumb to lethargy, and feel bad about our ever-growing to do list.

Not surprisingly, neither extreme is wise effort. Wise effort is healthy effort. It’s natural effort akin to the effort made by all species of animals and plants, each true to their own abilities and needs. It’s effort that is able, agile, ready, playful at times and purposeful as needed. Wise effort is tuned in to the body’s own wisdom and natural rhythms. That means noticing sensation and staying in the present moment to recognize what’s needed right now, instead of going on autopilot and mindlessly doing or ignoring the body’s readiness to rise, to move, to nourish itself, and to engage in the wholesome pursuit of interests, needs and natural inclinations to find joy in the doing.

Joy in the doing. Doesn’t that sound lovely? I’m sure you can think of many things that give you joy in the doing. But no doubt you can make an equal list of chores you avoid or when you’re doing them give you anything but joy. Me too! But I learned something about myself in relationship to effort on one of the weeklong retreats I attended at Spirit Rock many years ago.

On a meditation retreat, most times you are given a yogi job, an assigned daily task that is your small part in helping to take care of the retreat center and the retreatants by cleaning specific areas or preparing food. At your first retreat you might have some resistance to the idea of having a job to do. After all, you probably paid good money to be there. Hey, what are they trying to pull? Why should you have to do any work at all?

But after a few days you may have an aha moment and realize that the little yogi job is yet another opportunity to awaken. Noticing how we are in relationship to our yogi job reveals how we are in relationship to the rest of our lives. And that’s valuable insight!

I’ve had a wide variety of yogi jobs on retreats, but since the retreat was in silence, this time I wanted to stay in that deep relaxing wordless space and not be jolted out of it to ask the cook how small to chop the vegetables or where does this bowl go? So they gave me the job of scrubbing shower stalls in one of the dormitories. Oh boy, what had I gotten myself into? At home that was one of my least favorite chores.

The next morning I approached my shower-scrubbing yogi job filled with dread and aversion. As I took the provided box of non-toxic cleaner, sponge, rags, gloves and scrub brush into that white tiled enclosure, I felt claustrophobic. My task seemed insurmountably difficult and uncomfortable, all that repetitive arm movement and bending. In that distressed state, I was doing the job only because I would feel terrible if I didn’t fulfill my commitment, even though no one would check up on me to see if I did it. I had an interior drill sergeant who said ‘hup two’, and my miserable platoon of one scrubbed away. I’ve heard tales from past actual army privates admitting they did their assigned tasks in a slapdash way, just good enough to fulfill the order. And that’s probably how I cleaned the shower that first day, just wanting to be done and out of there.

Is there any job you do in your life that is filled with aversion but you do because you would feel terrible, or be fired or shunned, if you didn’t do it? Notice how your self talk in this state is full of words like ‘should’, ‘must’, ‘have to’, etc. See if you notice a harsh internal drill sergeant that gets angry if not obeyed. That voice, instilled in us early on in life, drains us of any possibility of joy in the doing. In fact, we may be filled with anger at the injustice that we have to do this task when it should be someone else’s turn, etc. How does this kind of effort affect relationships at home or work?

We may ignore the inner drill sergeant altogether as a show of resistance against the injustice of it all, and the task doesn’t get done as we stew in in toxic emotions, as that inner voice gets more abusive, and we feel worse and worse. And how does that work out? The chore, already unpleasant, just gets larger and larger, doesn’t it? The dishes in the sink pile up, the carpet gets grungier and harder to clean, and the clutter becomes impenetrable. Beyond housework, planned projects don’t get done, dreams of the great American novel don’t get written, family gatherings don’t happen, friends don’t get called, and we lose touch with people we love and enjoy. What a mess!

Back at the retreat: On the second day, as I took up my scrub brush, I was more accepting of the task at hand. If I was going to do this thing, I was going to make the best of it and do it well. My own sense of self-respect demanded this, but there may also have been a little bit of ambition to be the best shower scrubber ever.

Does that sound familiar? Are there efforts you make that bring up a sense of competitiveness or a focus on a potential reward? Perhaps there actually are rewards for some of the efforts you make: Awards, trophies, bonuses, raises, advancement, praise or fame. Spirit Rock offers none of that. At the end of the retreat there was no hope that the teachers would pass out ribbons, including one to little Steffie Noble for her excellent efforts at shower scrubbing. So it was easy not to get caught up in chasing such goals as key to my efforts. But many of us spend a lifetime in such a state. And if the rewards and praise are not forthcoming and are doled out instead to others, we may become bitter, forlorn and full of self-doubt.

On the third day I realized that these showers I was scrubbing were used by the retreat teachers, so I shifted from proving my worth to expressing my gratitude for their teachings. May you be well. May you have a nice shower.

Are there any efforts you make in your life that are done for the benefit of others because you feel grateful? Often explorations of effort come back to asking ourselves ‘Who am I doing this for? What is my intention here?’ 

On the fourth day of the retreat I experienced a shift into a deeper, more connected state. When it came to my yogi job, I was able to let go of all the mental reasoning, trying so hard to make my experience okay. Instead I sensed into the movement of my arms and body wielding the scrub brush, sponge and spray bottle. The pleasure of being alive whatever I was doing filled me.

Have you ever had that sensation? You are using the same muscles but now there is pleasure in it. It’s interesting to notice that the body is not averse to movement at all. It is our mindset that creates any aversion. We might object to strenuous movement in some situations, but then dance all night if the music moves us. Explain that! Yoga often provides that profound sense of pleasure in awareness of the body being alive, moving through space, stretching and resting. A yogi job is another form of yoga, once the mind lets go of all that confusion of purpose.

On the fifth day of scrubbing I had the same sensory awareness, but I also became aware of being part of a continuum of shower scrubbing yogis — all who had been here in this sweet little white-tiled stall before me, and all those who would be here day after day, retreat after retreat, scrubbing earnestly, dealing with their own vast range of thoughts and emotions. I sent them all metta — lovingkindness — and opened to the possibility that past yogis had sent metta forward to me. In that isolated space there was a joyful sense of community, camaraderie and a relief that it wasn’t all up to me to keep this tile shining. If I missed a spot, it wasn’t the end of the world. There were others who would follow up, just as I had done for ones before me. Although we each did the best we could, it wasn’t about perfection! It wasn’t really even about the tile! I woke up to what it is to be alive and to participate fully in life, whatever I am doing.

As you go about your day, doing or not doing whatever is on your plate, can you be fully present with the effort itself? Can we all awaken to the joy in the doing? Can we feel loved and loving as we fully participate in the ongoing cycles of life?

Can we notice the thoughts that arise in relationship to tasks we do, plan to do or avoid doing? See if you can pause, relax, ground yourself in being alive in the moment, and do the task as a meditation.

There’s a Zen expression ‘chop wood, carry water’ that came up several times in teaching Wise Effort to three different classes this past week. Can we let go of all sense of accomplishment, reward, praise, aversion and avoidance, and just do what needs to be done with as much awareness and compassion as possible? Several students talked about how good it felt to accomplish a task they had been putting off. Yes, it does. But can it feel good to be doing the task itself? One student said she planned to vacuum the house tomorrow to get that wonderful sense of having accomplished something. I encouraged her to really come into her body and the movement of pushing the vacuum cleaner around, not to accomplish something but as the experience itself. She got it. ‘Oh yes, I’ll pretend I’m chopping wood and carrying water!’  I laughed and encouraged her just to vacuum and see if that could be enough.

There are so many reasons why we don’t make effort. Perhaps the task just looks too daunting. My six year old granddaughter took one look at all the jigsaw puzzle pieces laid out on the table and said, ‘This is too much, we can’t do it, its 500 pieces.’ But as the adults went about assembling the puzzle over the coming days, she began to see it differently. She noticed where a piece might fit. She got excited when she was able to put pieces together, and she discovered joy in doing it.

If you have a big project to tackle, think of that puzzle. It looks daunting at first, but just setting about to do it, in incremental work periods over a series of days or weeks or however long it takes, really makes a difference in how you relate to the project at hand.

The retreat yogi job is a good model for getting things done. Choosing 30-45 minutes a day to work on a particular task does get it done, and done in a wise effort way. Then you don’t have to think about it for the rest of the day!

Out of fear there are tasks that we need to do that we avoid. For example, estate planning and emergency preparedness both bring up things we may not want to think about: The inevitability of our own demise, and the possibility of natural disaster. Facing our fears frees us to prepare without despair.

In our meditation practice we learn how to cultivate wise effort by actively bringing our attention to the breath and other sensations, noting how they arise and fall away. We notice any thoughts or emotions, including those self-condemning voices that tell us we can’t do this, we’re no good at it, we’re hopeless. We practice compassion, and return to the breath. As we go about living our lives, we can keep that sense of being fully present, anchored in physical sensation, aware of thoughts and emotions that pass through, but not sabotaged by them. We can attune to our natural rhythm and discover the joy in the doing.

Inquiry Series: Pause in place and set a kinder pace

Over the past weeks we have been looking at three valuable questions — What is my intention here? What am I afraid of? and Is this true? These are particularly helpful when we feel something’s not quite right in our lives. For example, when we:

– have difficulty in a relationship
– get hurt feelings
– feel stuck or frustrated
– can’t appreciate the goodness in life
– get caught up in thoughts of the past or future
– are hard on ourselves and/or our loved ones

Noticing when something’s askew and asking What is my intention here? What am I afraid of? and Is this true? allows us to see more clearly what’s going on. We may see where we are misunderstanding the true nature of our experience. This is not a fault-finding expedition, but a compassionate look with some clarifying tools we may never have realized we had readily on hand to help.

Already happy?
It’s good to know about these tools, these valuable questions, even if we are feeling fully present in our experience, not caught up in endless thoughts about the past or future. We can save them for the proverbial rainy day when they will come in handy. Most of us do have at least occasional bouts of troubling emotions and circular thoughts, so these questions can be packed in the emergency kit for just such occasions.

Wise Effort
When we undertake this kind of inquiry, it’s important to do so with wise effort. The answers can’t be mined with a pick ax. Instead they arise in the space we create with our compassionate attention and gentle inquiry. This is only possible when we give ourselves time to quiet down, pause and unplug from our to do list and our devices. A regular meditation practice helps create the spaciousness needed, but the inquiry and the answers come afterwards and at other times during the day if we are open and receptive to them.

This is quite a different experience than the ‘Let’s DO this thing!’ attitude we may take when confronting a big project. There’s no charge of adrenaline and no goal to aim for. There is no urgency in our inner investigation. If you sense an urgency, that’s just a fear-based aspect wanting to get ‘fixed’ and done. But this is not a one-off project. It’s a rich and rewarding habit of a lifetime. Be compassionate toward that urgent aspect, but don’t let it dictate the agenda here.

Clarification on the word ‘story’
Last week in our exploration of the question Is this true? I used the word ‘story’. This usage of that word is easily misunderstood. Calling our long-held patterns of thought ‘stories’ is not to discredit them or throw them out. It is to allow some light in so that we can see more clearly. If we’ve always accepted the story whole-cloth, how interesting to look more closely and see the distinct threads woven together to create the pattern.

When we ask ‘Is this true?’ it is not to get rid of the story. It is to look with compassion and clarity at all the assumptions within the story. Most of our stories have aspects of truth and aspects of misunderstanding or misinformation within them.

The teacher/author Byron Katie has made it her life’s work helping readers and students question Is it true? How do I know it’s true? and Who would I be without my story? That last question helps us to see how tightly we hold onto even the most painful stories. The story might be ‘I’m a total klutz’ or ‘I’m the kind of person who could never do…’ something we very much would like to do. These self-defining belief-stories are hard to challenge. We’ve built a lifetime of ‘proof’ that backs up our story. This kind of inquiry can seem threatening. If I’m not this story I so firmly believe in, then who am I? And yet some deeper wisdom within us encourages us to explore, to question, to open to the possibility that we are quite possibly not a total klutz at all.

This inquiry is a gentle and incremental process, not a tearing up of the book of our lives and writing a whole new version. It’s an invitation to be present with what arises and be willing to look with open eyes and open heart. We hold ourselves in kindness. May I be well. May I be at ease. May I be at peace. May I be happy.

Do You Get an ‘A’ for Effort?

wise-effort-handsAs we look at the aspects of the Buddha’s Noble Eightfold Path, at first glance Wise Effort seems the easiest to understand. We see from our own experience and by observing others how over-efforting and under-efforting cause all kinds of problems in life, from the tense host striving to make everything ‘perfect’, causing her guests to feel uneasy; to the couch potato who seems unable to move forward in life; to the ambitious dreamer who seems always in motion but whose wheels are spinning.

Any of these sound familiar? Using the Eightfold Path as a guide for self-exploration, we see that this is not about self-improvement or changing who we are. We are instead looking at patterns in our thoughts, emotions, words and actions that are causing us, and probably those around us, unhappiness. These patterns do not define us. But they may be confining us a bit, and that’s why we want to look more closely.

To investigate, we don’t use our overdeveloped muscle of critical facility, the fault-finder that is often particularly adept at turning inward and causing misery. Instead, with regular meditation, we cultivate mindfulness, compassion and spaciousness where all the tight patterns are able to loosen, soften and quiet down. Only when the cacophony of harsh judgments and strident opinions have been given enough space to settle down, do we have the opportunity to hear the quiet, calm, loving voice of our own inner wisdom, our Buddha nature. This is one of the great gifts of regular meditation practice.

Once we have accessed that inner wisdom in meditation, we can recognize it at other times as well. We can actively seek it out at any time, just by quieting down and listening in. And over time we begin to align more and more with that wiser way of seeing what is actually going on in our experience. We become less reactive and more responsive. When it comes to effort, we are better able to identify the cause of our unskillfulness. We can see what’s really happening with the examples I gave above:

If you relate to the host who wants everything perfect for her guests but instead creates tension, let’s review Wise Intention from the previous blog post. We can see that her intention is not wise. Why? She is fearfully caught up in wanting people to see her in a certain way, in order to admire, respect and love her. She is busy shoring up her separate identity. That is literally off-putting. She puts people off by setting herself apart. She wants to be seen as the kind of person she aspires to be.

A wise intention, such as the intention to be compassionate to herself and all beings, would ensure that she takes care of herself, takes on only as much as she can handle, asks for help or, if she can afford it, hire help, so that she can be fully present to interact with her guests. If this means she doesn’t get a write-up on the society page, so be it! If that was her intention, it was painfully unwise. What people respond to is coming into a space and being greeted by a person who is fully present, fully engaged and not freaking out about whether the space or the food is up to the standards of some magazine editor who probably eats mostly take out in her NYC apartment anyway.

After a dharma talk of setting truest intentions one student came up to me and said that she thinks her truest intention is authenticity, but she wasn’t sure about the wording. That reminded me of an insight I had on a silent retreat that has stayed with me for many years, and has helped me and students I’ve shared it with again and again. I promised my students I would include it here. It is:

I have nothing to hide.
I have nothing to prove.
I have nothing to fear.
I have something to give.

See if this phrase empowers you to live without regard to how people see you. For me, it helped me to stop seeing myself as an object being viewed by others, and allowed me to simply live from the center of my being. This is a challenge women often relate to more than men. Men are generally encouraged to ‘Be your own man.’ But women, traditionally, have been encouraged to put others first and to polish themselves up to be beautiful objects in body and manner in order to attract a mate. Even the princesses among us who promote themselves as the center of the universe are caught up in needing to be objects to be adored, totally dependent on exterior approval. Plenty of men fall into this pattern as well. But rather than demanding that others see us as the center of their worlds, it is possible to live with ease and clarity, making all our efforts grounded in wisdom.

If you related more to the couch potato, your compassionate investigation will not include derogatory terms like ‘couch potato’! That’s not your wise inner voice but one of the many judgmental ones that contributed to the pattern of lethargy you find yourself succumbing to. Set a wise intention — to meditate regularly, to be compassionate, and to attune to the muscles that want to move and the mind that wants a challenge. As a kindness to your heart, eat sensibly and get up and move about. Find the natural strength and fluidity that is within you, waiting to be set free. That is compassion. If you just can’t muster the will to make an effort, ask for help. But choose someone who will help you investigate what’s going on rather than a drill sergeant who makes you feel even more miserable about yourself even as you ‘get into shape.’ Compassion is not giving in to your most fear-based patterns of thinking, but attuning to the vibrant potential for living fully in every moment.

You might be inspired by this story from PBS Newshour called ‘Back on my feet’ : http://www.pbs.org/newshour/bb/morning-run-can-first-step-homelessness/

If you recognize yourself in the dreamer with the spinning wheels, your compassionate investigation will be to notice the circular patterns, the walls you have set up and the short circuits in your thinking that bounce you back to square one again and again. By living in the future, imagining some perfect life, you are completely missing the offerings of this moment. No matter what your situation, no matter how imperfect, there is in this moment some beauty, some light, something funny, something touching. There is a zen story that speaks to this:

There was once a man who was being chased by a ferocious tiger across a field. At the edge of the field there was a cliff. In order to escape the jaws of the tiger, the man caught hold of a vine and swung himself over the edge of the cliff. Dangling down, he saw, to his dismay, there were more tigers on the ground below him! And, furthermore, two little mice were gnawing on the vine to which he clung. He knew that at any moment he would fall to certain death. That’s when he noticed a wild strawberry growing on the cliff wall. Clutching the vine with one hand, he plucked the strawberry with the other and put it in his mouth.

He never before realized how sweet a strawberry could taste.

So set the intention to meditate, then listen in to that wise inner voice, the one that helps you set an intention to be present in this moment, compassionate with yourself and all beings. Discover how to live fully in this moment and your life will unfold in its own way, more and more aligned with your truest intention. Let your life surprise you with its gifts!

Wise effort is not how much we accomplish, but the kind of the effort we are making in whatever we do. Often when we are exercising we are caught up in a goal: To get to the end of the course, the trail, the time period allotted; to change the way our body appears so that it will be more attractive or acceptable; to have bragging rights that we are able to run or even won a marathon. There’s nothing at all wrong with winning, but focusing on that isn’t wise effort. We can win with wise effort and go on to enjoy the activity. Winning with unskillful effort leaves us exhausted and without a sense of purpose in our lives.

Wise Effort is meditating on a regular basis, setting up and sustaining a daily practice. Kudos for that! Once we are sitting, we continue to use Wise Effort to stay present and compassionate with ourselves, to adjust our posture as we so that it is both erect and relaxed, and we rely on the bones instead of the muscles to support us, and if we notice any tension, relaxing and releasing it to whatever degree we are able.

Goal-setting in meditation is not wise effort, sabotaging our ability to stay present and compassionate. The goal stays ever distant, always on the horizon. When we shift away from imagining the outcome and instead cultivate in this moment a spacious way to be in relationship with all that is occurring right now, we become available to insight and deepened understanding.

Awakening is both potentially instantaneous and a lifelong rich exploration. It happens each time we become fully present, each time our heart is cracked open a bit more with compassion, each time we recognize that we and all beings are intrinsic to the whole of being. We become more and more familiar with our Buddha nature, that wise inner wisdom that speaks softly, has no agenda and all the time in the world. So it really is up to our Wise Intention and our Wise Effort to practice meditation, become more spacious and available to attune to that inner wisdom. All the fear-based judgments and opinions within our thinking mind have enough room to co-exist and feel heard, even if they don’t get to rule the roust. We understand the protective impulse of their fear-based intentions. Over time we begin to see them for what they are: patterns of thought initially launched by some words or actions of someone long ago, who was unskillful because of all the fear-based patterns they were dealing with. Another opportunity for compassion. Which is not the same as condoning or approval of behavior.

Our Wise Effort is to keep cultivating spaciousness and compassion, for ourselves, for everyone in our lives, even those who push our buttons, and for the contributors from the past whose own unskillfulness set off an unskillful pattern within us. This is our practice. Sometimes it is skillful to put distance between ourselves and someone who pushes our buttons. Although we are developing inner wisdom, there is no reason to force ourselves to confront our demons constantly. In fact, we are actively seeking our community of people who support us in our wise effort, and letting go of actively involving ourselves with people whose fear pushes them to antagonize us. At some time we may be ready to sit with them, but we can give ourselves permission to wait until the time is right. Meanwhile we send them infinite lovingkindness whenever we think of them: May you be well. 

Wise Effort has a quality of effortlessness because the exertion is appropriate for this body, mind, time and place. It is enough to keep us engaged in an optimum way and mindful so that we are not prone to accidents.

What are some examples in your own life of wise or unwise effort? What might be a skillful way address the challenge?

On silent retreat at Spirit Rock Meditation Center, all attendees are given yogi jobs so they have a hand in helping to maintain cleanliness or create meals. Over the years I have worked in the kitchen, vacuumed dormitory hallways, swept porches, cleaned bathrooms and maintained the Council House. But on one retreat I really wanted as little potential interaction with other retreatants as possible, so they gave me the job of scrubbing shower stalls.
Right away I noticed my lack of enthusiasm for such a task, including an aversion to being in a small windowless space.

Since I was in a state of mindfulness from seven or so hours of meditation a day, each day as I took up my sponge, squeegee and scrub brush, I discovered a shift in my attitude toward the work. It started with bare tolerance, trying to be a good sport. Then I noticed some hope of praise for a good job, or at least a lack of criticism for a poorly done job.
Then, because these were the showers the retreat teachers used, I did it as a service in kind, out of gratitude for their teachings.
A few days in I sensed into my body — my arm rotating as I scrubbed, my legs supporting me as I reached or crouched. I felt my mind attend this as a simple meditation, a place to put my consciousness. I felt my breath steadily fueling this engine of activity.
I let go of any concern for the outcome. The shower stalls were scrubbed every day, by me on this retreat, but by other dedicated retreatants throughout the years before and after me.

As a practice of mindfulness. This exercise trained me in Wise Effort more than anything else I have ever done. The first thing I did when I got home after the retreat was to scrub our shower stall! But the lasting effect was a change in how I tend all my necessary tasks. They are yogi jobs I do for a set period each day, and with daily application, I can trust that all will be done.

So coming into the present, noticing all the judgments and opinions that arise in relationship to what we are doing, we develop a skillful relationship with even the most mundane tasks. In this way all we do becomes part of our practice. That’s Wise Effort.

No one has our individual answers. But if we notice that we are out of balance in the area of effort and that this under or over efforting is causing problems, then we can skillfully test out either taking on physical or mental challenges, or we can let up on the whip a bit.

I have written many posts over the years on Wise Effort. Feel free to explore more.

Patience is not just waiting around

Patience is considered a virtue, yet in our go-getter culture where decisive action and taking the lead is prized, patience is often undervalued, as if it is just sitting around and waiting for someone else to give us what we want.

But patience is not just waiting. It’s learning to be present with what is, even when what is present is challenging. Impatience causes us to throw up our hands and give up when things don’t happen quickly. It can also make us do dangerous things. Just yesterday, we were behind a vehicle that was parallel parking. And not very well. Oh brother! We’ll be here for a bit! We sure know how to pick lanes. You know the drill. Impatience rose up. But we waited. A couple of drivers behind us also felt impatience arise, and acted on it in a way that put all of us in danger. Just to save another twenty seconds. Sound familiar?

A student in class mentioned the grocery checkout line and how people complain that the new chip system on the credit card reader is so slow. And then you get stuck behind someone writing a check. A check! Really? In this day and age? And, please, could you have a more involved signature? Impatience arises. And when it does, there’s an opportunity to pause and notice it: The sense of urgency to be somewhere else, the boredom with being here, the judgment of others for doddering and of ourselves for poor time management or always managing to pick the slowest line. And while we are noticing that, we can take a moment to notice the sensations in the body: first the tension from our impatience, and then ones that might be more pleasant or neutral. A grocery store is a wondrous place to awaken to the present moment. All those colors and patterns! Very trippy. And then there are the people. When we come into the present moment a sense of wonder and tenderness can rise up and surprise us. We feel a sense of camraderie and even deep compassion for the people in line, even for the lady writing a check.

So patience is the result of being present with whatever is arising in our experience at this moment. And impatience is the trigger to awakening to the present moment, if we stop to notice it. If we don’t, it could trigger a bad mood, or poor judgment that puts us and those around us in danger.

So that’s patience as an antidote to rushing. But there’s another kind of patience that has to do with letting go of our need to see immediate results.

Patience sustains us for the long haul of whatever challenges we face. I was so impressed by my little granddaughter’s patience when learning to sew. She didn’t give up or get angry. She kept trying to thread the needle, even though it seemed the thread might never go into the needle. She seems to know that learning anything new takes time and patience.

She didn’t inherit her patience from me! I remember when I was twenty and took a belly dancing class. I enjoyed the first class. I got the rhythm and could shake my hips easily. But in the next class the teacher had us try to coordinate playing cymbals in our fingers while we were shaking our hips. Suddenly I felt totally out of my depths. I couldn’t do it! Oh no! I didn’t like that feeling. So I never went back! I was so attached to the idea of being a good dancer, even in a dance I was just learning, that I couldn’t sustain the difficult feelings of failure, even if it was only temporary.

It’s uncomfortable to be really unskillful at something. It takes patience. Is there anything you wanted to do but didn’t because it would take you into that uncomfortable identity-threatening place? That’s where the quality of patience really shines. To be patient with our own ineptness is definitely a perfection of the heart.

representativesPatience can also be used as a powerful force for change. Recently Democratic representatives sat on the floor of the House of Representatives Chamber in order to bring gun reform to a vote. The patience to sit until the opposition understands their commitment is not some passing fancy, is a vital action, isn’t it?

But, one might ask, why now? Why didn’t they do this before? Well, they could have, and perhaps they should have, but one part of patience is learning how to be present to notice the flow of energy. In the teachings of the Tao there is the concept of Wu Wei, which I like to talk  about using a sailing analogy, and Wu Wei is the guiding rudder of the boat. Being fully present we observe the tides, currents and winds so that we can chart our course and be present enough to recognize when the time is most auspicious for a particular action. The same action done at a different time would have a different result.

Patience, then, is not just waiting around hoping for things to go our way. It is being fully present with whatever arises in our field of experience. It is embodying our wise intention and using wise effort. We act at the moment that our effort is most effective. At that moment it may feel almost effortless and even joyful.

My mother was a lifelong peace activist, and there were times when she seemed beaten down by the whole process. She felt a sense of defeat because all her effort seemed for naught. All she lacked at these times was insight into the nature of karma, and the patience to trust that as long as she was doing her work out of love for all beings, a difference would be felt. I think of this especially this year when Senator Barbara Boxer is retiring. My mother worked tirelessly, organizing door-to-door volunteers for Boxer’s first run for the House of Representatives. Mom didn’t live to see the amazing span of Senator Boxer’s long career and her many important contributions to the world, based on values my mother shared. Just so, we won’t necessarily see all the results of our efforts, and our impatience to see the results can wear on us. But if we act with wise intention and wise effort, there is a sense of immediate satisfaction in that, and maybe we can let go of needing to see the fruits of our labor. That is patience!

Sometimes we get impatient with ourselves, causing negative self-talk and misery. We can be impatient with others whose way of doing things and sense of timing is at odds with our own. We’ve seen how that plays out on the road or in the grocery store, but this also happens in our primary relationships. Couples often have a discord in this area. My father was always prompt and impatient for my mother to get ready to go out. She preferred to be fashionably late and that drove him crazy. When they traveled he had a schedule of museums they would visit and sites they would see, but she preferred leisurely strolls, impromptu discoveries and hanging out in outdoor cafes. She let herself get absorbed in the daily life of the place she was visiting, open to whatever might happen. So they would get impatient with each other. Much later in life they learned to occasionally go on separate trips.

We might be impatient if we live with someone who has a different idea of tidy, clean or organized. Can we find some compromise? Can we choose to take care of the things that matter to us and not hold a grudge if they don’t matter to the other person?

One of my favorite stories Anne Cushman used to tell, and maybe still does, is about her son Skye when he was a toddler and they would walk to the neighborhood park. Anne was all about getting to the park, but he was all about whatever was happening in this moment, wherever they were. He would get engrossed checking out an ant on the sidewalk perhaps. So for her it felt like it took forever to get to the park, until it would dawn on her that Skye was her best dharma teacher because he was showing her how to be fully present as he held up some interesting find for her to appreciate.

We all get impatient from time to time, but it’s worth noticing when we are feeling that way so we can observe what is actually going on. This is not to scold ourselves, but to see the truth of our experience.

If we can create enough spaciousness and compassion to hold our current experience we can calm our restless eager need to rush past the wonder and on to the next great thing. This, right here and now, is the great thing, if we can only be present to experience it.

What has been your experience with patience? Is it a major challenge? What have you found helps you to be more patient? Or do you consider patience of value?

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Does it feel like you’re running on empty?

A friend of mine recently told me that she hadn’t realized how much of a weight she had been under from the duties involved in administering her father’s estate until the day she gave the final checks to her brothers and sisters and was truly done with that sad responsibility. Weight lifted, she could suddenly see how much her energy had been depleted, and how much strength had been sapped. Because of course, being life, it wasn’t just the one thing. At the same time she was dealing with work transitions, other family matters, health challenges and of course the lingering grief over the loss of her father.

They say ‘when it rains it pours.’ We recognize the truth in that. Life doesn’t always present challenges in an orderly queue, each one waiting its turn. But whether they happen all at once or in succession, we may doubt if we have the strength and energy to handle it all. It just becomes too much. Sound familiar?

The Fifth Paramita is Strength / Energy, another quality or ‘Perfection of the Heart’ for us to explore and consider. We can see that it’s relevant in all our lives, because even the hardiest among us sometimes feel physically exhausted, mentally fatigued and emotionally drained.

Speaking to energy, the Buddha’s teachings have us look at the Hindrances of restlessness and of sloth and torpor. Just recognizing when they arise in our experience, not making an enemy of them, we can see how they cloud our ability to see clearly what is happening in our lives and in our way of relating to our current experience. One student in class noted that when she has a decision to make she feels a sense of restlessness until she decides on a course of action. That restlessness is discomfort with things not being settled. Another way handling that discomfort is to give up, become a channel-surfing couch potato or lose ourselves in any one of a variety of addictions in order to avoid being present with what is going on with us. A couch potato is sloth personified, and a mind lost in addiction is in a state of torpor. We can become mentally fatigued when we exert a lot of energy leaning into or living in the future, planning, daydreaming or worrying; or when we run away from the challenges we are facing in this moment.

In the Noble Eightfold Path, we learn about Wise Effort. Certainly this has to do with how we use our energy. Are we striving in a way that depletes us? Are we not making any effort at all, ending up lethargic and unmotivated? So how do we bring ourselves into Wise Effort when we’re feeling things are off but aren’t sure why?

Wise Effort is based on Wise Intention, so when we get that ooky feeling that our effort is unskillful in some way, we can ask ‘What is my intention here?’ The answer will let us know if we are trying to be perfect, trying to prove something — to ourselves or someone else, living or dead. Or if our hidden intention is to harm or sabotage ourselves or someone else by making no effort at all, a kind of passive-aggressive reaction. This is all worth exploring in a skillful way, either by ourselves after meditation or with the help of a therapist if it just feels too tangled and we’re not able to break the cycle of judging ourselves or blaming others. Another skillful question, always, is ‘What am I afraid of?”

Because my spiritual path, and my meditation practice, was renewed through a serious encounter with depletion, the subject of energy is central to me. When in the early 1990’s I was diagnosed with chronic fatigue immune dysfunction syndrome and eventually had to give up my career, I had a lot of time to meditate and investigate the nature of energy.

I began to see that when I am caught up in living in a tight fearful way, my energy is limited, finite, shallow. When I am living fully in the moment, creating spaciousness and compassion to whatever degree I am able, I loosen into a loving relationship with whatever arises, and my energy is equally spacious, unrestrained, infinite. When my life was one big to do list with no time for meditation, walks in nature or anything else that connected me to true joy and understanding, then I got depleted very quickly. During that period of my life, that state of depletion became the extended norm, and I got very ill.

Women's Ceremony by Anna Petyarre and courtesy of the Aboriginal Art Directory
Women’s Ceremony by Anna Petyarre

But what does that mean: finite and infinite energy? Well, scientifically speaking, this solid-seeming world is really energy, vibrations at varying frequencies coming together in patterns that form and dissolve all the objects we perceive to be solid, including ourselves. For convenience we perceive everything as solid, but it’s very inconvenient really when we get attached to that self-limiting view, believing it to be reality. It can also be very painful, because we cling to one fleeting version as the way things should be.

As we sit in meditation practice, we relax and release pent-up tension. We attend the vast field of physical sensation we experience, and we are able to let go of the idea of our skin being the edge of our being. Because it is not a solid edge at all, but porous. And we are breathing in and out air that defies our desire to name exactly when it is a part of ‘me’ and when it suddenly is not. But in meditation, attending actual sensation, we are in this vast sphere of experience — no boundaries, infinite. Yes, it is centered in consciousness here and now. We are not flying off to some other realm. All the realms of experience are available here and now, passing through our field of experience, named or unnamed.

This is how we access and come to understand the infinite. We don’t need to explain it to ourselves. We only need to know how through our practice we can experience it. Quite naturally, without striving, we let go of thinking that life begins and ends with our to do list. We create enough space to check in with ourselves to see what is important to us, and what is not. We access infinite energy and our relationship with life and the world shifts into something joyful, where we are able to do whatever is necessary in a mindful way, another part of the dance of life.

When we go on a silent meditation retreat, each person is assigned a daily yogi job. This might be vacuuming the hallway, washing pots and pans, cleaning a bathroom, sweeping a courtyard or scrubbing a shower. Whatever it is, after a few days it somehow transforms from drudgery into a labor of love. And that sense of aliveness in the moment of doing any activity can be brought home and applied to everything we do.

Which is a big relief, because most of us most of the time are functioning with a heavy reliance on finite energy, which isn’t very reliable. Finite energy is manufactured out of caffeine, striving, willpower, pushing, scolding, demanding that we work harder, go faster, and accomplish more. We give our all without taking time for ourselves. We are out of balance. And our energy is quickly depleted. Finite energy may seem to be getting the job done, but there is some crucial aspect missing: That infinite quality of connection, loving-kindness and pure attention. We may think it’s working but at some point an unwelcome amalgamation of stressors can force us to acknowledge that when push literally comes to shove, finite energy doesn’t work.

Through regular meditation practice, and particular through going on retreat, we begin to see how our striving was based in fear, and that fear just creates more and more tension in the body and mind. When we release the tension by attending sensations arising and falling away in our field of experience, relaxing the tight kinks that hold us in a forward-leaning fearful striving mode, we discover something very interesting. Life does not require us to push it or shove it into shape. We don’t need to push the river of life! We can become skillful in navigating it instead.

So notice for yourself to what degree you are trying to push the river instead of coming into skillful relationship with whatever arises in your experience. Notice how much energy you exert when you could be rowing — merrily, merrily, merrily — gently down the stream.

 

Wise Effort & the Elements

The Buddha’s Noble Eightfold Path is an excellent tool to investigate what’s up in your life at this moment. ‘Why does my neck hurt?’ ‘Why am I foraging in the refrigerator again?’ ‘Why am I so annoyed at my husband or a coworker?’


Whenever something is up with you, pause and give yourself some time to settle in, meditate, come into the moment and feel some sense of compassion for yourself. Then, when you are ready, see what aspect of the path is out of balance. Check in with your intention, your effort, your view. Note if you are being mindful, if you are doing regular concentration practices. See if what has you discomforted has to do with something you said, did or the way you are making your living or spending your money.


Once you have identified the aspect where you feel out of balance and unskillful, you can enrich your investigation by bringing in some other aspects of the Four Foundations of Mindfulness. For example,if you realize that you are striving or slouching, then you look at Wise Effort. Instead of giving yourself a hard time about not exerting Wise Effort, simply look at the nature of your effort with a compassionate but clear-eyed examination. To make this a deeper and more meaningful investigation, you might want to include a look at the Elements.


Wise Effort & The Elements


Fire is naturally involved in any effort. Effort requires energy which is calories being burned. Effort requires mental energy and the electrical charges of our brains. Effort is helped by a passion of purpose which is fired by our Wise Intention. So you can see how fire would empower you to effort, but you need to be sure that this is balanced effort, that you are not on overdrive and powering through, or else you will burn out.


Water gives fluidity in your effort that makes what you do feel almost effortless. But if you are swimming upstream or against a current, then your over-efforting can exhaust you and you feel like you are drowning. Being aware of the water component helps to assess whether effort feels wise.


Earth lends strength to effort. You can draw from your earthy elemental nature and rely on it. But you can also beat yourself over the head with the metal pipe! Notice what is true for you.


Air is the breath that keeps you present, and it clears things so you can see whether your effort is skillful. Air is also the voice you give to your effort.Listen to how you speak about effort. If you hear ‘I will try or I am trying’ — that’s an opportunity to see where the wind resistance is, and how might you find the currents of air within you to glide with the natural ease of wise effort


Every aspect of the Eightfold Path can be enhanced by looking at the Elements. And every teaching in the Four Foundations of Mindfulness — the Five Aggregates, the Five Hindrances, etc. — can help to look at each aspect of the Eightfold Path with even greater clarity and understanding.
An ongoing exploration of the Four Foundations of Mindfulness, combined with daily meditation practice, a weekly meditation group for practice and discussion, and at least one retreat annually, will open you to all the joy that is possible in this, or any, moment.