Let go of your grudge

Compassion neutralises toxic feelings, which is why this child doesn’t hold a grudge against his mother.

The Expats by Chris Pavone

‘Mommy, I have a new best friend,’ Ben said, apropos of nothing, his voice light-filled and carefree. He didn’t care he’d just been yelled at, fifteen seconds earlier. He didn’t hold a grudge against his mother.

‘That’s great! What’s his name?’

‘I don’t know.’

Of course not: little children know it doesn’t matter what you call a rose.

Chris Pavone. The Expats: A Novel

‘Does holding a grudge promote your health and wellbeing? For many people it does not, and you may begin to understand that at the very least it is more skillful to work on neutralizing these strong feelings that can be so toxic to your being. You can begin by sending compassion to yourself and then wisely reflecting upon reconciliation and considering that reconciliation is really for your benefit and not the other person’s. You may even begin to see more clearly that the causes of people’s hurting one another are fear and unawareness and that perhaps neither you nor the difficult person is “bad,” merely unaware and scared.’

Bob Stahl and Wendy Millstine. Calming the Rush of Panic: A Mindfulness-Based Stress Reduction Guide to Freeing Yourself from Panic Attacks and Living a Vital

Passengers on a bus

French author, Céline, experiences his own version of the famous ‘passengers on the bus’ metaphor used in acceptance and commitment therapy.

Celine Castle to Castle

When I think of the people I hear talking politics, I can see them in a bus…a real bus! with real gratings, jam-pcked with criminals like you!…not criminals à la Charlie Chaplin! honest to God criminals with handguns and straitjackets! guarded by a dozen Tommy guns…what a show!…the passersby weave and waver, cling to the shopfronts…for fear this might happen to them…their consciences quake! scared shitless!…memories…it’s a rare passerby that hasn’t got a little abortion tucked away…a little theft…nothing to be ashamed of! the only thing to be ashamed of is poverty! the one and only! Take me, for instance, no car, a doctor on foot! what do I look like?…’

Céline. (1957). Castle to Castle (French Literature). (R. Manheim, Trans.) Dalkey Archive.

‘The bus metaphor casts the relationship between a person and thoughts or feelings the way one might cast a social relationship between a person and bullies. This reframe is useful as a motivative augmental in seeking freedom from literal language. Some of our past efforts to gain social independence can be used to stimulate a similar independence from the hegemony of our own verbal systems: our own minds. However limited our social independence is, independence from our minds is usually much less. This makes sense in another way inasmuch as the source of verbal relations, after all, is dominantly social and external in any case (What are the numbers?). The bus metaphor also nicely structures how the illusion of language works and what the cost is in terms of loss of life direction.’

Steven C. Hayes, Kirk D. Strosahl, & Kelly G. Wilson. Acceptance and Commitment Therapy: An Experiential Approach to Behavior Change

In touch with the present moment

Scottish poet, Robert Burns, envies a mouse for its ability to live in the now.

Robert Burns, mindful even in the 18th century.
Robert Burns, mindful even in the 18th century.

But, Mousie, thou art no thy lane,
In proving foresight may be vain;
The best-laid schemes o’ mice an ‘men
Gang aft agley,
An’lea’e us nought but grief an’ pain,
For promis’d joy!

Still thou art blest, compar’d wi’ me
The present only toucheth thee:
But, Och! I backward cast my e’e.
On prospects drear!
An’ forward, tho’ I canna see,
I guess an’ fear!’

Robert Burns: To A Mouse, On Turning Her Up In Her Nest With The Plough, 1785.

‘We can judge ourselves and find ourselves to be wanting; we can imagine ideals and find the present to be unacceptable by comparison; we can reconstruct the past; we can worry about imagined futures; we can suffer with the knowledge that we will die.’

Steven C. Hayes, Kirk D. Strosahl, & Kelly G. Wilson. Acceptance and Commitment Therapy: An Experiential Approach to Behavior Change

The self-fulfilling prophesy of failure

How our own thoughts of failure can lead to a self-fulfilling prophesy.

Literature example: How to Get Filthy Rich In Rising Asia. Mohsin HamidYour teacher did not want to be a teacher. He wanted to be a meter reader at the electric utility. Meter readers do not have to put up with children, work comparatively little. And what is more important, have greater opportunity for corruption and are hence both better off and held in higher regard by society. Nor was becoming a meter reader out of your teachers reach. His uncle worked for the electric utility. But the one position as meter reader this uncle was able to facilitate went, as all things most desirable in life invariably went, to your teacher s elder brother.

So your teacher, who narrowly failed his secondary school final examination but was able to have the results falsified, and with his false results, a bribe equivalent to sixty percent of one years prospective salary, and a good low-level connection in the education bureaucracy in the form of a cousin, secured only the post he currently occupies. He is not exactly a man who lives to teach. In fact he hates to teach. It shames him. Nonetheless he retains a small but not non-existent fear of losing his job, of somehow being found out, or if not losing his job then at least being put in a position where he will be forced to pay yet another, and indeed larger bribe in order to retain it, and this fear, augmented by his sense of abiding disappointment and his not unfounded conviction that the world is profoundly unfair, manifests itself in the steady dose of violence he visits upon his charges. With each blow, he tells himself, he helps education penetrate another thick skull.’

By Mohsin Hamid – How to Get Filthy Rich in Rising Asia (1st Edition) (2.3.2013)

‘Narrative therapy listens to the ways in which people tell their story or, in other words, construct narratives about themselves and the lives they live. Even the simplest narratives have underlying principles of construction: in telling a friend about what I did at the weekend, I make decisions, often without being fully aware of it, about what I should include and what I should leave out, which aspects I emphasise, the effect that I want the story to have on the listener.

‘Like certain habits of thinking, narrative constructions become habitual and automatic. To take a simple example: suppose during my life I have done a number of things that I consider to be failures, then I might start to see my life as a story about failure. I begin to give more emphasis to moments of failure and less to those times when I succeeded or when success and failure were not important. I start to see myself as a failure and I come to expect that what I do in the future will also fail. The narrative that I have constructed as a way of understanding my experience becomes a self-fulfilling prophecy.’

David Wakely, M.A. Counselling and psychotherapy, my approach.