meditation and compassion

The Buddha and Occupy Wall Street

The Buddha and King Bimbisara

The Buddha’s concerns with politics — or at least those what found their way into his teachings and have been recorded — were very limited.

Perhaps this isn’t surprising, since he lived at a time when kingdoms ruled by absolute monarchs were expanding their territory at the expense of clan-based republics and other kingdoms. The rise of monarchies was probably unstoppable, and there was little chance of any alternative for the foreseeable future.

Some of the kings were notoriously paranoid, placed spies in religious communities, and would literally kill their own parents to consolidate their power. It would have been very dangerous to criticize them directly, and so the Buddha’s emphasis in talking about politics tended to be on presenting models of how kings could rule well. And often those — no doubt for protection — were framed as myths.

In one of these myths, the Buddha indicated that one of the duties of kings was to prevent social unrest and to promote economic well-being through making sure that wealth was fairly distributed in society. He has no communist — he clearly recognised that there would be wealthy people and people with less wealth, and he was after all talking about a monarchy — but he recognized that a fair distribution of wealth was essential to a healthy society. The alternative, he suggested, was a repressive regime that kept people in line through heavy-handed law and order tactics.

Do you see any relevance to Occupy Wall Street?

As Frank Reynolds observed: “When the very large volume of the early Buddhist Dhamma literature is taken into account, it is evident that the amount of material devoted to kingship and political affairs is actually rather modest. Nevertheless, the presence of these elements in the early tradition is significant in that it indicates that even among the supposedly world-renouncing monks who were responsible for the preservation and extension of the Buddha’s teaching, such matters constituted one important focal point of interest and concern.” [1]

As for the actual content of the material on kingship and political affairs, Gombrich has pointed out that there are two approaches to kings in the Pāli canon. The first deals with real kings, and is literal and historical, while the second approach is what Gombrich calls “fantasy,” although the latter might better be described as a “mythic” approach. Uma Chakkavati makes a similar two-fold distinction, referring to passages describing “the actual or existing exercise of power by contemporary kings” versus “the ideal or normative exercise of power by the king.”[2] The two categorizations are broadly equivalent. The passages dealing with real, historical kings tell us much about attitudes to and interactions with royalty at the time of the Buddha, including the “exercise of power.” The mythic passages are also normative in that they posit an ideal society where rulers are themselves governed by Dhamma.

Mythic Kings in the Pāli Canon

A number of texts (suttas and Jātakas) deal with the topic of with kings in a non literal and mythic way. Such suttas include the Kūṭadanta , the Cakkavatti, and the Agañña. As myths, precisely in what manner they are to be interpreted is, and no doubt always will be, open to question. While the stories are fantasy, these stories can still, I believe, reveal useful perspectives on broader ethical and social issues that Buddhism concerned itself with.

Northrop Frye posited that there are two social conceptions that can be expressed only in terms of myth. “One is the social contract, which presents an account of the origins of society. The other is the utopia, which presents an imaginative vision of the telos or end at which social life aims.”[3] Buddhist texts contain elements both of a social contract and of Buddhist utopias. Frye continues: “ These two myths begin in an analysis of the present, the society that confronts the mythmaker, and they project this analysis in time and space. The contract projects it into the past, the utopia into the future or to some distant place.” We may also add to this that utopias could even be projected into the distant past in the form of a myth of a “golden age.”

If social contract and utopian myths do, as Frye puts it, “begin in an analysis of the present,” then an analysis of them may be useful in throwing light on the views of the Buddha. I argue here that the utopian elements in these myths may cast light onto the telos — and the social contract — that the Buddha saw as being desirable.

The Kūṭadanta Sutta and the 99%

The Kūṭadanta[4] frames a Jātaka tale concerning the realm of King Mahāvijit (Great Victor). The Jātaka is framed by the story of a Brahmin, Kūṭadanta (we could translate this as “Gnasher”), who comes to ask the Buddha’s advice on the correct way to perform a sacrifice. Since the social role of a Brahmin is to perform sacrifice, and since the Buddha was known to oppose animal sacrifice, the scenario is absurd, but the story allows the Buddha to get some points across.

In his reply to Gnasher, the Buddha tells the tale of King Mahāvijit, who wished to make a sacrifice “which would be to his benefit and happiness for a long time.” Instead, Mahāvijit’s purohitaṃ (minister-chaplain) persuades him that he should rid his country of a plague of robbers. He should not attempt to do this “by executions and imprisonment, or by confiscation, threats and banishment.” These methods would only postpone the problems because of future retributions from survivors of the punishments.

Instead, he should distribute grain and fodder to those who are engaged in cultivating crops and raising cattle; give capital to those in trade; and give proper living wages to those in government service. As a result of implementing these policies, the king is able to announce: “I have got rid of the plague of robbers; following your plan my revenue has grown, the land is tranquil and not beset by thieves, and the people with joy in their hearts play with their children and dwell in open houses.” The Buddha later admits that he was the purohitaṃ who gave advice to the king.

This sutta, with its utopian elements, is interesting for the specific policy objectives that are advocated by the Buddha, in his previous life as minister-chaplain to Mahāvijit, as well as for the results of those objectives. Peace, harmony, and freedom from crime are posited as the telos of the social policies of redistributing wealth and paying living wages to government employees. More conventional policies such as “executions and imprisonment,” and “confiscation, threats and banishment” are abjured.

There is a clear suggestion that crime arises from poverty, and if prosperity were achieved, then crime would be eliminated. This might seem paradoxical as part of the belief system of a religious tradition which has full-time property-less practitioners, but there are, as Mavis Fenn has pointed out, two notions of poverty in the Pāli canon.[5]

One is the practice of what could be called “voluntary simplicity,” and represents “the rejection of human relationships based on differentiation and hierarchy.” As Fenn puts it, “poverty undertaken for religious ends can promote spiritual development.” This it does by creating a life-style of such simplicity that ample time is created for self-developmental pursuits such as reflection and meditation.

The second form of poverty that Fenn discusses is “deprivation.” Involuntary material poverty, far from conducing to spiritual development, “results in dehumanization that severely restricts, if not destroys, the possibility of spiritual progress.” In terms of Maslow’s hierarchy of needs,[6] if the individual is struggling to meet the most basic needs for food and shelter, the need for self-actualization is unlikely to be a priority.

A fair distribution of wealth and investment in infrastructure are advocated, and since this wealth comes from the King’s own surplus, which can only have come from the people themselves, there is an implication that over-taxation has resulted in poverty-related crime. A fair and moderate taxation system which protects the poor would be logically consistent with the moral of the sutta. As a result of these policies, everyone benefits. Citizens are no longer forced by poverty into criminal activity, and therefore escape the risk of dire punishments. Ordinary citizens enjoy peace of mind, and can “with joy in their hearts play with their children and dwell in open houses,” and the King’s job of maintaining a stable society is made considerably easier.

There are strong resonances here with the Occupy Wall Street phenomenon, which has moved far beyond Wall Street, to over 1500 places at the time of writing.

The corporation is king

We no longer have a literal king, but the corporation is now our metaphorical monarch. The mechanisms of the Republic are now controlled, in large part, by the rich, and by the corporations that made them rich. More than half of congress-people are millionaires. It can cost literally tens of millions to run for Senate, and our incumbent president is likely to spend a billion dollars running for reelection. Where does this money come from? Much of it comes from corporations. You do not accept the money of the rich without making an implicit promise in return. That promise is, in effect, “I will represent your interests.” Our political system has become a subsidiary of Wall Street. We live in a metaphorical monarchy, and the corporation is king.

What kind of monarch do we have? A rapacious one, it would seem.

Ordinary people are being asked to tighten their belts. Although the country as a whole has been getting morse prosperous (see “US GDP per capita” on the graph above) ordinary people’s income has stagnated. Meanwhile, costs have risen. Just to take one example, according to Time,

Today, the average cost of a family health insurance offered by an employer is $13,375. That’s up 131% over the last decade—a period in which inflation rose only 28%. And one estimate says that if costs continue on their current trajectory, premiums will go up another 166% in the decade ahead.

The cost of a college education has been soaring as well, also by much faster than inflation.

Look again at the graph above, and you’ll see that the incomes of the richest — those who control the corporations who control the government — have been rising faster than GDP, or the nation’s wealth as a whole.

It gets worse when you look at the incomes of the top 1%:

Compare the lines for the top 5% and the top 1%. Since 1992, the bottom 90 percent of Americans have seen their incomes rise by 13 percent in 2009 dollars, compared with an increase of 399 percent for the top 400.

So we have greedy kings, and the people are suffering.

Compassion before anger

What is our response to that? Obviously there’s no one response. Some will watch the incomes of the top 1% soar skyward, and cheer — even as their own incomes stagnate. Americans like to think of themselves as temporarily distressed billionaires. Some will look at those who are suffering, and scold them for a lack of initiative and entrepreneurial spirit. As presidential aspirant Herman Cain said, “if you don’t have a job and you’re not rich, blame yourself … it is a person’s [own] fault if they failed.”

But more and more people are living in anxiety, in this culture where GDP has been growing, insecurity has been mounting, and median wages have been falling. And more and more people are realizing that our economic and political system is not working for them.

It behooves us to look at a website like We Are the 99%, and to see that even if we’re doing alright just now, we’re one crisis away from disaster. And if you’re not, most of the people you know and love are. Lose your health and you lose your job. Lose your job and you lose your health insurance. Lose your health insurance when you’re sick and you may well lose your house and your savings. Lose your house and you may lose your family. It can happen to anyone — anyone in the bottom 99%.

Some people may feel anger, and anger can be healthy. I’m not advising people to get angry, but it may happen and it’s natural. The thing is to handle anger skillfuly. Anger is energy, and handled properly our anger can lead us to accomplish much good. Listen to Martin Luther King, Jr., and you hear an angry man — one who helped transform a political system that was not working for all people, but only for those with white skins (and not even all of those). If the energy behind our anger (a desire to overcome injustice, for example) is handled properly, it can be used constructively. But if it’s not channeled properly, anger can turn into hatred. Anger doesn’t necessarily want to cause harm — it can just want to overcome an obstacle. Hatred wants to hurt people, and anger can turn into hatred. This is the danger that faces us.

How do we handle our anger? Anger needs to be experienced within the context of compassion. Compassion is a natural response to other’s suffering. Read some of the stories on We Are the 99%. Feel for those people. Then if you’re still angry, feel compassionately and angry. Let compassion soften your anger so that your desire to change things is “clean” and free from the desire to hurt, despise, or belittle. Let go of hatred. Despising the 1% isn’t going to help.

It’s about the hundred percent

And realize that Occupy Wall Street is about all of us. Despite the language of “We are the 99%,” realize that this is not about the 99% versus the 1%. It’s about the 100%. The king was troubled by robbers. Kings should be worried about robbers, because the king is the wealthiest and has the most to lose. What’s happening now, with the incomes of the richest soaring and those of ordinary people falling — is unsustainable. No economy can endure under those conditions. What happens when cutbacks to education leave us without enough skilled people to create a vibrant economy? What happens when our crumbling infrastructure hinders commerce even further? What happens as fewer and fewer people are able to buy the goods that allow the corporations to flourish? What happens when the economy is milked dry, and plunged into a depression?

Perhaps the 1% will then take their wealth and flee to tropical islands, investing in the now-vibrant economies of India and China. Do the wealthy really want to destroy the largest country in the world? Do they want to have that on their consciences (and I assume that they have consciences)? Perhaps they’ll hang in here and make do, staying within gated communities, protected from the rabble by private police forces, and scraping by on $5 billion instead of $10 billion. Is that how they want to live?

Are they even happy? The 1% are getting richer and richer, but they’re not getting happier. Economic dissatisfaction arises when we compare ourselves to others. Most people would prefer to earn $50,000 when others earn $40,000, than to earn $60,000 when others earn $70,000 — even if the cost of living is the same. Who do billionaires compare themselves to? Other billionaires. The top 1% are in a race to the top that has no end. Or it will end, because the economy will be destroyed. It’s in the interests of the happiness of the rich to inhibit their craving. This has long been recognized as one of the benefits of progressive taxation.

The king recognized that for the good of the entire country — and for his own good — he needed to pay fair wages and invest in the infrastructure of his country. As a result, the king himself becomes more prosperous, and so do the people. Both the 1% and the 99% benefit.

What Occupy Wall Street is about

I’ve heard many people say that they don’t understand what Occupy Wall Street is about. Here’s what it’s about: Our corporations, and the rich, own our political system. Nothing that protects ordinary people from the harm that unrestrained corporations can cause — whether it’s protecting people from pollution, ensuring a fair minimum wage, or even just making it easier for people to get access to health care — can go through Congress without enormous sums being spent on lobbying to prevent those benefits from coming about. Even a modest tax increase on the top 1% will be met with a tsunami of money sweeping over Congress. Politicians depend on money from corporations in order to run for office. If they displease the rich, they know that corporate money will be used in attack ads, which frequently twist the truth out of all recognition.

Our corporations are king, but they shouldn’t be. I don’t believe the framers of the constitution had our current system in mind. They wanted government of the people, by the people, and for the people. Right now we have government of the rich, by the rich, and for the rich. [Actually, this is wrong. For further details see the comments below. The framers of the constitution despised the idea of democracy as we undertand it today, but as the US evolved socially, the understanding of “government of the people, by the people, and for the people” — as expressed by Lincoln in the Gerrysburg Address — emerged.]

That’s what Occupy Wall Street is about. Thomas Jefferson talked about a “wall of separation between church and state.” And the constitution itself, realizing that religions could co-opt entire political systems in order to further their own agendas, creating theocracies, prohibits government from from becoming a subsidiary of any church. It’s time to erect a wall of separation between corporate money and state. It’s time to stop our political system from being a subsidiary of Wall Street. It’s time that the economy worked for the 99% as well as the 1%. It’s time for government of the people, by the people, and for the people.

That’s what Occupy Wall Street is about.


Notes
1. “The Two Wheels of Dhamma: A Study of Early Buddhism,” in Gananath Obeyesekere, The Two Wheels of Dhamma, AAAR Studies in Religion Number 3, AAR Chambersburg, Pennsylvannia 1992.

2. Uma Chakravarti, The Social Dimensions of Early Buddhism, Dehli, OUP, 1987, p158.

3.Utopia, Robert M. Adams (tr. and ed.), Norton, (NY 1992), p205.

4. DN 5.

5. Mavis Fenn, “Two Notions of Poverty in the Pāli Canon,” Journal of Buddhist Ethics, Volume III, 1996.

6. The American psychologist Abraham Maslow devised a six-level hierarchy of motives that, according to his theory, determine human behavior. Maslow ranks human needs as follows: (1) physiological; (2) security and safety; (3) love and feelings of belonging; (4) competence, prestige, and esteem; (5) self-fulfillment; and (6) curiosity and the need to understand.

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How to have compassion

Compassion is essentially the wish that beings not suffer – from subtle physical and emotional discomfort to agony and anguish – combined with feelings of sympathetic concern.

You could have compassion for an individual (a friend in the hospital, a co-worker passed over for a promotion), groups of people (victims of crime, those displaced by a hurricane, refugee children), animals (your pet, livestock heading for the slaughterhouse), and yourself.

Compassion is not pity, agreement, or a waiving of your rights. You can have compassion for people who’ve wronged you while also insisting that they treat you better.

Compassion by itself opens your heart and nourishes people you care about. Those who receive your compassion are more likely to be patient, forgiving, and compassionate with you. Compassion reflects the wisdom that everything is related to everything else, and it naturally draws you into feeling more connected with all things.

Additionally, compassion can incline you to helpful action. For example, one study showed that motor circuits in the brain lit up when people were feeling compassionate, as if they were getting ready to do something about the suffering they were sensing.

How do we cultivate compassion?

Compassion is natural; you don’t have to force it; just open to the difficulty, the struggle, the stress, the impact of events, the sorrow and strain in the other person; open your heart, let yourself be moved, and let compassion flow through you.

Feel what compassion’s like in your body – in your chest, throat, and face. Sense the way it softens your thoughts, gentles your reactions. Know it so you can find your way back again.

Moments of compassion come in the flow of life – maybe a friend tells you about a loss, or you can see the hurt behind someone’s angry face, or a hungry child looks out at you from the pages of a newspaper.

Also, you can deliberately call in compassion a minute (or more), perhaps each day; here are a few suggestions:

  • Relax and tune into your body.
  • Remember the feeling of being with someone who cares about you.
  • Bring to mind someone it is easy to feel compassion for.
  • Perhaps put your compassion into words, softly heard in the back of your mind, such as: “May you not suffer . . . may this hard time pass . . . may things be alright for you.”
  • Expand your circle of compassion to include others; consider a benefactor (someone who has been kind to you), friend, neutral person, difficult person (a challenge, certainly), and yourself (sometimes the hardest person of all).
  • Going further, extend compassion to all the beings in your family . . . neighborhood . . . city . . . state . . . country . . . world. All beings, known or unknown, liked or disliked. Humans, animals, plants, even microbes. Beings great or small, in the air, on the ground, under water. Including all, omitting none.

Going through your day, open to compassion from time to time for people you don’t know: someone in a deli, a stranger on a bus, crowds moving down the sidewalk.

Let compassion settle into the background of your mind and body. As what you come from, woven into your gaze, words, and actions.

Omitting none.

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“Why is there peace?” asks psychologist Steven Pinker

Violence is declining, argues psychologist Steven Pinker. What are we doing right?

Over the past century, violent images from World War II concentration camps, Cambodia, Rwanda, Darfur, Iraq, and many other times and places have been seared into our collective consciousness. These images have led to a common belief that technology, centralized nation-states, and modern values have brought about unprecedented violence.
Our seemingly troubled times are routinely contrasted with idyllic images of hunter-gatherer societies, which allegedly lived in a state of harmony with nature and each other. The doctrine of the noble savage—the idea that humans are peaceable by nature and corrupted by modern institutions—pops up frequently in the writing of…

Read the rest of this article…

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Mindfulness: twenty ways to bring it to work

Hands working on shaping a clay pot

Bringing mindfulness to work allows us to:

  • be more focused
  • feel less stressed
  • communicate more effectively
  • bring compassion to the workplace and
  • feel confident at work.

When considering how we approach work, we can ask ourselves:

  • How do I relate to myself?
  • Am I aware of my thoughts, feelings and actions or do I run on automatic pilot?
  • How do I relate to my colleagues, coworkers and boss?
  • Am I kind, friendly and compassionate or do I need to have my own way?
  •  How do I relate to my work? Do I bring curiosity and creativity to my work or is it just a means to a paycheck?

Here are twenty ways to bring mindfulness with you to work:

1. Set an intention for the day .  Ask yourself, “What do I want to accomplish today? How will I accomplish it?”
2. Communicate honestly and from the heart.
3. Be friendly.  Not everyone at work is your friend, but we can be friendly to everyone.
4. Bring curiosity to each new day rather than seeing each day as a replica of the past. Look at things in a new way and listen to what your colleagues suggest.
5. Do not believe everything you think!
6. Know yourself.  Be aware when you get distracted and bring your mind back to the task at hand, back to the present moment.
7. Understand the positive effects of teamwork and skillful action.
8. Bring presence, intention and wholeheartedness to your thoughts, actions and speech.
9. Remember to breathe.
10. Be receptive to new ways of doing things.
11. Listen actively.  Focus on what the person is saying, not how you are going to answer.
12. Enjoy your work, find the pleasure in it.  You may not enjoy everything you do at work, but take pleasure in the aspects you appreciate.
13. Let go of attachment to outcomes.
14. Allow creativity to surface by relaxing and being open to possibilities.
15. Ideally whatever we do for work is an integral part of our lives where we incorporate our values, thoughts, words and actions (i.e.greening practices, nonviolence ahimsa).
16. Become a mentor.
17. Be aware of triggers and remember triggers comes from within, not from anyone else.
18. Watch your reactions to triggers and use these instances as opportunities to change, to “let it go”.
19. Remember, we create our worlds and we have the choice to react or respond to a situation. Reacting is an automatic reflex — responding is a thoughtful, reflective response that considers creative alternatives and considering options and consequences.
20. Make a copy of this list and keep it by your desk, and remember to read it often.

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A thousand thoughts of love

Kwan YinJuko, also known as Tina Jay, and manifesting on the microblogging service Twitter as @BuddhistGirl, has been tweeting with relentless positivity for many months.

While others discuss the weather, the latest TV gossip, politics, the weather, or what they had for lunch, @BuddhistGirl steadfastly tweets thoughts of lovingkindness.

For a few months she vanished, and I missed her. Then, like the blessing of the sun reappearing from behind a cloud after a long storm, she came back.

I’ve collected some of BuddhistGirl’s tweets here, and offer them as a beautiful collection of thoughts inspiring lovingkindness.

Despite the title of this post, I haven’t reproduced 1000 of Juko’s tweets. In fact she hasn’t written that number herself. But she’s on the way, and I wish her well.

  • @Buddhistgirl invites us to think of someone we have difficulty with & send them kind thoughts – may this seed blossom into peace & ease.
  • May this moment find you nourished & satisfied in all aspects of your life, may you feel peaceful, happy, liberated & safe.
  • Are you being kind to yourself?
  • @Buddhistgirl Invites us to touch the peace & calm that is always one breath away; may this next moment bring you blessings, love, health & ease.
  • Can we find a dose of kindness for a difficult person today? May this action plant a seed that blossoms into ease, grace, and joy.
  • May this moment find you happy, may it find you calm & centered, may you feel safe & loved enough to be kind in an unexpected way.
  • @Buddhistgirl invites us to send lovingkindness to the next person we see: may this precious being know joy, health, and freedom from suffering.
  • Breathing in, wishing calm, ease, and grace to all who are bracing for the storm.
  • @Buddhistgirl invites us to send love to the part of ourselves we most dislike. What a gift for our beautiful Buddha natures, to love this way.
  • Are you being kind to yourself? Makes it much easier to be kinder to others.
  • How about an act of kindness to someone in your vicinity? A smile for a stranger, a kiss for your beloved, a deep breath for yourself?
  • May you be happy, may you be healthy, may you be free from suffering. May you move through life with grace and ease.
  • Breathing in, I think of all who are struggling in this moment. May we move through our challenges with grace and ease.
  • Wishing safety, peace, ease & equanimity to all sentient beings : If we are calm, our hearts can not be moved by any storm.
  • @Buddhistgirl invites us to consider that we are OK, just as we are. Nothing to change or take away, only Buddha nature, wrapped up in humanity.
  • @Buddhistgirl Is wondering if we can breathe and be kind – not only for the person who receives our kindness, but for our own budding Buddha natures.
  • @Buddhistgirl invites us to be patient with ourselves in this moment; may you be kind, loving, & easy on yourself.
  • In this moment, I pause and breathe – a powerful antidote to minor irritation. Join me.
  • Wishing safety, peace, ease & equanimity to all sentient beings : If we are calm, our loving kind hearts can not be moved by any storm.
  • @Buddhistgirl is now wishing you are safe, happy, healthy, and able to connect to the peace of this moment (even if it is buried in chaos).
  • @Buddhistgirl invites us to pause, breathe, and proceed with more kindness toward ourselves; it is my prayer this act of love reveals your Buddha nature.
  • @Buddhistgirl is wishing anyone who reads this courage, patience, deep joy & calm – can we pass this sincere wish on by breathing & being kind?
  • @Buddhistgirl invites us to adjust our internal dialogue: May we be honest with ourselves without being harsh, unkind, impatient, or judgmental.
  • May you be happy and healthy; may you move through these next moments with ease.
  • @Buddhistgirl invites us to adjust our internal dialogue: May we be honest with ourselves without being harsh, unkind,impatient, or judgmental.
  • @Buddhistgirl invites us to send lovingkindness to the next person we see: May they be happy, know peace, find freedom, & move through life with ease.
  • May you be happy, may you be healthy, may this moment find you moving through life with grace & ease.
  • @Buddhistgirl is wishing anyone who reads this courage, patience, deep joy & calm – can we pass this sincere wish on by breathing & being kind?
  • May you be happy, may you be healthy, may this moment be full of joy; may you move through this day with grace & ease.
  • Can we send some lovingkindness to ourselves & someone we have hurt? May we each cultivate empathy & freedom from guilt & blame.
  • In this moment, I pause, breathe, and wish nothing but ease, comfort, safety, and joy for all beings; join me.
  • Practicing Tonglen for all sentient beings in Japan; join me. https://tinyurl.com/Tonglen
  • @Buddhistgirl invites us to engage in a small act of generosity – money, a smile, whatever we have to give – who could use what we have to offer?
  • @Buddhistgirl invites us to touch the peace & calm that is always one breath away; may this next moment bring you blessings, love, health & ease.
  • Grace, ease, safety, and joy…
  • …all available in this next breath.
  • May you be happy and healthy; may you move through these next moments with ease.
  • @Buddhistgirl invites us to breathe, reset, and invigorate our next actions with care and kindness.
  • Can we send some lovingkindness to ourselves, and then to someone we have hurt? May we each cultivate empathy & freedom from guilt & blame.
  • In this moment, I pause, breathe, and wish nothing but ease, comfort, safety, and joy for all beings; join me.
  • @Buddhistgirl invites us to be patient with ourselves in this moment; may you be kind, loving, peaceful, & easy on yourself (at least for this 1 breath!)
  • @Buddhistgirl invites you to perform a small act of kindness for someone you love: may you both know happiness, deep peace, compassion, and ease.
  • @Buddhistgirl invites us to send wishes of peace,calm, & ease to a difficult person. Breathe & consider we are all doing the best we can in each moment.
  • May you be happy, may you be healthy, may you feel safe & loved, may you move through life with ease.
  • @Buddhistgirl invites us to an act of kindness (small or large) to a being in our vicinity – potent water for our budding Buddha natures.
  • @Buddhistgirl reminds us it’s easier to be loving & kind to others when we are loving & kind to ourselves.
  • @Buddhistgirl invites us to send lovingkindness to the last person who hurt our feelings: may we move on to healing, peace, joy & restoration.
  • @Buddhistgirl invites us to be patient with ourselves in this moment; may you be kind, loving, & easy on yourself.
  • Everything is going to be okay.
  • Silly me, everything is already okay.
  • Wherever you are in the unfolding of your day, may you find the strength & resources to be genuinely kind to yourself…
  • Breathing in, I know I am breathing in. Breathing out, I inhabit the present moment fully & with deep compassion for myself & all beings.
  • Wherever you are in the unfolding of your day, may you find the strength & resources to be genuinely kind to yourself…
  • …may this act of self-compassion spill over to each being you encounter, may you respond to any challenges that arise with grace & ease.
  • Can we take a moment & be kind to ourselves? Can this act of love & patience spill over into our actions & attitudes toward others today?
  • How might you integrate kindness (especially for yourself) into your daily routine?
  • What actions, great or small, might demonstrate the value that compassion holds in your life this upcoming week?
  • Breathing in, may I choose to be kind to myself & others. Breathing out, may these seeds find fertile ground and blossom into joy.
  • Under the surface of our mundane tasks & interactions is an opportunity to move each other closer to the heart of our true selves: Joy, peace, kindness & enlightenment…
  • What a gift, to be able to take a breath & reset our perspective. What a privilege, to have the capacity to choose kindness & gratitude.
  • At this very moment, here sits another being wishing – sincerely- for your comfort, ease, safety & deep peace.
  • Are you being kind to yourself?
  • I arise & set a strong intention: To breathe when my harshest self emerges, to smile & conjure kindness for myself & those around me.
  • How about a warm smile for the next person you see? How about doing it with no attachment to whether it is returned?
  • Stopping, breathing & wishing peace, ease, grace & joy to everyone who reads these words.
  • Every being you encounter knows what it is like to be afraid, hurt, & unsure -Even your boss, and the difficult people in your life.
  • Each moment is full of choices – here is a wish that you find the resources to risk being kind in an unexpected way.
  • Can we take a breath & be curious about how a dose of genuine compassion might change the thing we are most worried about?
  • How about an act of kindness to the next person we see? An expression of gratitude, a sincere compliment, an authentic smile…
  • Each moment = a chance to open our hearts, loosen our attachment to being “right” & soften the muscles in our face into a smile.

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10 ways to live a better life

A black man and woman, cooking

When we think of changing our lives for the better, we may think of a new job, a new home, a new relationship, or material wealth – more “things” that we think will improve our lives.

Recently I saw a bumper sticker that read “the best things in life are not things” – it made me smile and I started thinking about ways to live a better life without looking for or wanting more stuff.

Here is my list:

1. Simplify – rather than desiring more, find ways to live with less. Bring clothing to Good Will or a charity. Clear away clutter from countertops and tables. If you have not used something or worn something for a year – give it away.

2. Enjoy nature – nature soothes the psyche and lessens stress. If you are fortunate enough to live near nature, do not take it for granted. Rather than rushing to work in the morning, take a moment or two to enjoy the trees, ponds, streams, rivers and the sky. If you do not live near natural beauty, take a drive to a nearby lake or take a walk in the woods.

3. Enjoy the arts – whether you enjoy visual art, performance art or historical art – make it part of your life. Take time to visit museums, see a play, or go to a local gallery.

4. Cook at home – it can become a habit to eat fast food in transit to work or school and at restaurants for business lunches and dinners. Cooking at home is less expensive and often more healthy than food from restaurants.

5. Cook for friends – invite friends and family members to your home and prepare a meal together – it is such a lovely way to spend time with people you care for.

6. Bring mindfulness to work – in this culture of multi-tasking, we rush through our work without really enjoying what we do. Being mindful at work helps us to concentrate on one task at a time, and enjoy the sheer pleasure of being present to what we are doing.

7. Spend time with children. I was washing dishes with a four year old recently. It was fun to watch her enjoy running her hand under the water from the faucet and delighting in the bubbles from the dish washing liquid. Her laugh made me laugh, and we both had fun.

8. Focus on others rather than yourself. It is so easy to get caught up in our own needs. Find ways to help others – shovel snow from an elderly person’s walkway, bring a meal to a neighbor who is not feeling well or volunteer at the local SPCA.

9. Spend time with friends – make a conscious effort to remember this. Write notes in your calendar to call a friend and make time to do something together. Friendship is such a precious thing, so we should not take it for granted.

10. Do something creative – whether it is writing a poem or a short story, painting a picture or a room in your house, or taking a photograph.  Doing something creative is energizing and makes life better.

So there you have it, ten ways to live a better life – non of which are expensive – but which will make you happier and your life better.

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Reflecting on death is oddly life-enhancing

dancing skeletons

Most people would tend to assume that reflecting on your own death is going to be a bit of a downer. Why think about that depressing stuff?

Well, there’s a good reason why. It can make you a happier and better person.

In an experiment in the UK, people were asked to reflect about death in an abstract way, were asked to imagine their own death, or (as a control) were asked to imagine toothache.

Next, the participants were given an article, supposedly from the BBC, about blood donations. Some people read an article saying that blood donations were “at record highs” and the need was low; others read another article reporting the opposite – that donations were “at record lows” and the need was high. They were then offered a pamphlet guaranteeing fast registration at a blood center that day and told they should only take a pamphlet if they intended to donate.

People who thought about death in the abstract were motivated by the story about the blood shortage. They were more likely to take a pamphlet if they read that article. But people who thought about their own death were likely to take a pamphlet regardless of which article they read; their willingness to donate blood didn’t seem to depend on how badly it was needed.

Thinking about death — your own death — can make you realize what’s important in life. That’s one reason why the Buddha suggested that we should reflect frequently:

  1. I’m going to get old
  2. I’m going to get sick
  3. I’m going to die
  4. I’m going to be separated from all that’s dear to me

There’s a fifth reflection that’s a part of this set as well:

  1. I am the owner of my actions, heir to my actions, born of my actions, related through my actions, and have my actions as my arbitrator. Whatever I do, for good or for evil, to that will I fall heir.’

To sum that up, life is short, and you’re responsible for what you do with it. The clear implication is that with all that in mind we’re more likely to live well, paying attention to those things — like helping others — that are really important.

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Buddhists, education, and money

(Click on the image to enlarge.)

A Pew Forum on Religion and Public Life survey on religion, education, and money was covered in a recent NYT article. The article was titled Is Your Religion Your Financial Destiny?, which is probably misleading because it doesn’t seem that the survey could possibly indicate whether educational attainment and family income were the result of people’s religious affiliations, or vice versa. Other issues might also be at work, such as geographic ones. If you’re in a poor, rural area there’s probably not likely to be a Buddhist temple handy, but there may well be a Baptist church.

Despite all this, the data are fascinating. As the NYT report says:

The most affluent of the major religions — including secularism — is Reform Judaism. Sixty-seven percent of Reform Jewish households made more than $75,000 a year at the time the Pew Forum on Religion and Public Life collected the data, compared with only 31 percent of the population as a whole. Hindus were second, at 65 percent, and Conservative Jews were third, at 57 percent.

On the other end are Pentecostals, Jehovah’s Witnesses and Baptists. In each case, 20 percent or fewer of followers made at least $75,000.

As an aside, I find myself wishing that my Jewish ancestors hadn’t converted, although none of them seemed to have much luck with money anyway and those that made the most money did it in ways that ended up with them also earning hefty prison sentences.

The graph makes more or less a straight line, showing a strong correlation between education and income, with a few outliers. In the middle we have Orthodox Christians, Buddhists, and Unitarians, who are all modestly less well off than you might exist, and right at the end the most highly educated religion — Hindus — are still the richest, but despite their educational attainments they’re less rich than you would expect.

What does this tell us about Buddhists? Apart from the obvious facts that they’re considerably better educated than average, and that given that level of education they are less well-off than might be expected, there’s little that can be said definitively. Apart from anything else, who are America’s Buddhists? There tends to be a rather sharp divide between America’s “ethnic Buddhists” — immigrants from Asia or their descendants — and so-called “Western Buddhists.” It’s not clear what the relative sizes of the two populations are, but it’s conceivable that Asian-American Buddhists (who are also Western Buddhists, surely?) constitute at least half of the total Buddhist community in the US.

Often the two groups practice very different kinds of Buddhism, and for very different reasons. And there’s a tendency for the two groups to be separate. They may practice in different languages and in different places (temples versus “Buddhist Centers”) Even in publications the two communities are separated. Arun Likhati has kept an “Asian Meter” for the popular magazine, Tricycle: The Buddhist Review. He’s found that Tricycle consistently under-represents Asian Buddhists in its pages.

Nevertheless, the two communities may have much in common as regards education. Asian families, including Buddhist Asian families — tend to value education highly. Coming from another direction, European-Americans who are highly educated are often less interested in traditional religion, and more open to other spiritual paths, including Buddhism. That covers the finding that Buddhists in the US (from both groups) tend to be generally highly educated, but what about their being less affluent than you might expect?

There’s no hard data available. The study focuses on annual income, so its findings tell us nothing about whether Buddhists are giving more or their money away. All we know is that fewer of them earn over $75,000 a year. The NYT article states that “some religions are more likely to produce, or to attract, people who voluntarily choose lower-paying jobs, like teaching.” They don’t back that statement up with any data, but I think both parts — “produce” and “attract” — are true.

But I think that it’s more the case that Buddhism “attracts” well-educated people who are in social work, teaching, alternative health professions, and social work. Why do I think that? This is purely anecdotal, of course, but I meet a lot of those sorts of people at Buddhist centers. And it seems to me that those are the professions people hold when they first walk through the door. Westerners aren’t, on the whole embracing Buddhism as stock traders and Fortune 500 executives and then taking up high-school teaching because Buddhism somehow encourages this. Rather, high-school teachers (and people in other less highly paid occupations) are embracing Buddhism. Sometimes — perhaps it’s most often — this is because they’re stressed and start by taking up meditation in order to relax, and this is followed by a deeper exploration of Buddhist practice. Buddhism may be more acceptable to many people because it can be viewed as a more “rational” system of personal development rather than as a belief-oriented religion. It may also be attractive because it is perceived as a religion of compassion, which is presumably a plus factor if you’re a teacher or social worker or nurse because you want to help people.

Once Westerners have converted to Buddhism, however, I think they do on the whole tend to be less invested in consumerism, and this may lead to them not pursuing promotion, or otherwise moving to higher paid jobs. Again, this is just my anecdotal take, based on my perceptions of the people I’ve encountered in Buddhist centers. So I do think there’s an element of Buddhists “voluntarily choosing lower-paying jobs,” but it’s a secondary aspect. It’s more that people who are highly educated who have already chosen lower-paid jobs are more attracted to Buddhism in the first place.

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News of selfless acts has positive effect: study

Good news begets better people.

That was the conclusion of new research released Tuesday by the University of British Columbia, that found people with a strong sense of “moral identity” were inspired to do good when they read media stories about Good Samaritans’ selfless acts.

According to lead author Karl Aquino, who studies forgiveness and moral behaviour issues, four separate studies found a direct link between a person’s exposure to media accounts of extraordinary virtue and their yearning to change the world.

He said media reports could potentially play a crucial role in the mobilization of history makers if less attention was paid to negative coverage.

“Our study indicates that if more attention was devoted to recounting stories of uncommon acts of human virtue, the media could have a quantifiable positive effect on the moral behaviour of a significant group of people,” said Aquino, a professor at the Sauder School of Business at UBC.

“The news media have a tendency to celebrate bad behaviour, from Charlie Sheen’s recent exploits to articles that focus the spotlight on criminal and other aberrant behaviour.”

The findings, to be published in the Journal of Personality and Social Psychology by the American Psychological Association, suggested people were not likely to act on reports that were merely positive.

“These things have to be beyond just everyday goodness,” Aquino said in an interview. “We help our neighbours all the time, we volunteer for things — we’re talking here about really exceptional acts of virtue.

“Acts that require enormous…

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sacrifice, that put people at risk for the sake of others.”

Two groups in study
In one of the studies, researchers conducted an experiment with 63 male and female subjects. One group was first assigned to complete a word search that including words with moral connotations, such as “compassionate,” “honest,” and “kind.” A second group completed a word search comprised of morally neutral words of everyday objects.

Participants were then randomly assigned to read one of two news stories, both about positive human interactions.

However, only one recounted an act of uncommon goodness, describing a 2006 shooting at an Amish schoolhouse. Days after the incident, parents offered forgiveness and financial assistance to the widow of the man who shot their children.

The second story recounted a couples’ experience of seeing a beautiful sunset.

Those exposed to the story of the Amish community’s uncommon goodness gave 32 per cent more money to charity than those who read about the sunset.

In a second study, Aquino and his team were surprised to discover even a music video could inspire people to give generously — and not to the people you’d typically expect.

Study participants were shown a music video by Canadian artist Sarah McLachlan, in which it’s described that all but $15 of the $150,000 budget for a video was donated to various international charities.

A second group was shown McLachlan’s Adia video, which pictured her singing in front of various cityscapes — a pleasing, yet not uncommonly good act.

Those who watched the charitable video were more likely to open their wallets, Aquino found, despite the fact that the charity was somewhat controversial, reintegrating former prisoners back into the community.

“It’s a group of people that generally wouldn’t evoke lots of sympathy, but yet we show that when you’re presenting people with an example of virtuous action, that it can make them think differently about these kinds of people — people who may be outside of their radar, as far as the kinds they would want to help.”

Media role
Based on his research, Aquino also said the media could play a strategic role in helping the fundraising efforts for natural disasters like the recent earthquake in Japan.

“Focusing on individual examples of extraordinary goodness within the crisis may be a more effective and subtle way to encourage people to donate than inundating them with stories and pictures of need and desperation,” he said.

Yet not everyone is inspired by stories of extraordinary greatness.

“Not everyone thinks that Leonardo da Vinci’s Mona Lisa is beautiful,” said Aquino, who co-authored the study with University of Michigan researcher, Brent McFerran, and Marjorie Laven, a communications professional from Vancouver Island. “There are some people who are more attuned or open to these experiences than others.”

People who are already more connected to being a moral person are more likely to be affected.

“These are the ones that we find are more receptive to seeing virtuous acts,” he said.

Aquino said he didn’t know if a person’s culture or nationality plays any part in determining what they deem “virtuous.”

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Go easy on yourself, a new wave of research urges

Tara Parker-Pope, New York Times: Do you treat yourself as well as you treat your friends and family?

That simple question is the basis for a burgeoning new area of psychological research called self-compassion — how kindly people view themselves. People who find it easy to be supportive and understanding to others, it turns out, often score surprisingly low on self-compassion tests, berating themselves for perceived failures like being overweight or not exercising.

The research suggests that giving ourselves a break and accepting our imperfections may be the first step toward better health. People who score high on tests of self-compassion have less depression and anxiety, and tend to be happier and more optimistic. Preliminary data suggest that self-compassion can even influence how much we eat and may help some people lose weight.

This idea does seem at odds with the advice dispensed by many doctors and self-help books, which suggest that willpower and self-discipline are the keys to better health. But Kristin Neff, a pioneer in the field, says self-compassion is not to be confused with self-indulgence or lower standards.

“I found in my research that the biggest reason people aren’t more self-compassionate is that they are afraid they’ll become self-indulgent,” said Dr. Neff, an associate professor of human development at the University of Texas at Austin. “They believe self-criticism is what keeps them in line.

Most people have gotten it wrong because our culture says being hard on yourself is the way to be.”

Imagine your reaction to a child struggling in school or eating too much junk food. Many parents would offer support, like tutoring or making an effort to find healthful foods the child will enjoy. But when adults find themselves in a similar situation — struggling at work, or overeating and gaining weight — many fall into a cycle of self-criticism and negativity. That leaves them feeling even less motivated to change.

“Self-compassion is really conducive to motivation,” Dr. Neff said. “The reason you don’t let your children eat five big tubs of ice cream is because you care about them. With self-compassion, if you care about yourself, you do what’s healthy for you rather than what’s harmful to you.”

Dr. Neff, whose book, “Self-Compassion: Stop Beating Yourself Up and Leave Insecurity Behind,” is being published next month by William Morrow, has developed a self-compassion scale: 26 statements meant to determine how often people are kind to themselves, and whether they recognize that ups and downs are simply part of life.

A positive response to the statement “I’m disapproving and judgmental about my own flaws and inadequacies,” for example, suggests lack of self-compassion. “When I feel inadequate in some way, I try to remind myself that feelings of inadequacy are shared by most people” suggests the opposite.

For those low on the scale, Dr. Neff suggests a set of exercises — like writing yourself a letter of support, just as you might to a friend you are concerned about. Listing your best and worst traits, reminding yourself that nobody is perfect and thinking of steps you might take to help you feel better about yourself are also recommended.

Other exercises include meditation and “compassion breaks,” which involve repeating mantras like “I’m going to be kind to myself in this moment.”

If this all sounds a bit too warm and fuzzy, like the Al Franken character Stuart Smalley (“I’m good enough, I’m smart enough, and doggone it, people like me”), there is science to back it up. A 2007 study by researchers at Wake Forest University suggested that even a minor self-compassion intervention could influence eating habits. As part of the study, 84 female college students were asked to take part in what they thought was a food-tasting experiment. At the beginning of the study, the women were asked to eat doughnuts.

One group, however, was given a lesson in self-compassion with the food. “I hope you won’t be hard on yourself,” the instructor said. “Everyone in the study eats this stuff, so I don’t think there’s any reason to feel real bad about it.”

Later the women were asked to taste-test candies from large bowls. The researchers found that women who were regular dieters or had guilt feelings about forbidden foods ate less after hearing the instructor’s reassurance. Those not given that message ate more.

The hypothesis is that the women who felt bad about the doughnuts ended up engaging in “emotional” eating. The women who gave themselves permission to enjoy the sweets didn’t overeat.

“Self-compassion is the missing ingredient in every diet and weight-loss plan,” said Jean Fain, a psychotherapist and teaching associate at Harvard Medical School who wrote the new book “The Self-Compassion Diet” (Sounds True publishing). “Most plans revolve around self-discipline, deprivation and neglect.”

Dr. Neff says that the field is still new and that she is just starting a controlled study to determine whether teaching self-compassion actually leads to lower stress, depression and anxiety and more happiness and life satisfaction.

“The problem is that it’s hard to unlearn habits of a lifetime,” she said. “People have to actively and consciously develop the habit of self-compassion.”

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