Category Archives: Mindfulness

Healing The Inner Child

Healing the Inner Child                                                                         

The Territory of Suffering

https://www.youtube.com/watch?v=SjJJTuXjrNk

I turn to my teacher Thich Nhat Hanh (Reconciliation: 2010: 64) to open this essay on Healing the Inner Child.

“Dealing with suffering is like handling a poisonous snake. We have to learn about the snake, and we ourselves have to grow stronger and more stable in order to handle it without hurting ourselves. At the end of this process, we will be ready to confront the snake. If we never confront it, one day it will surprise us and we will die of a snake bite. The pain we carry in the deep levels of our consciousness is similar. When it grows big and confronts us, there’s nothing we can do if we haven’t practiced becoming strong and stable in mindfulness. We should only invite our suffering up when we’re ready. Then, when it comes we can handle it. To transform our suffering, we don’t struggle with it or try to get rid of it. We simply bathe it in the light of our mindfulness.”

 First we have to develop and nurture our mindfulness, which means waking up to the reality of our suffering that we would rather avoid. There are clear warning signals if we choose to pay attention. We get caught in our dramas and find ourselves telling and retelling our stories to whomever will listen. We also court our suffering and keep it alive. We often engage in a competitive aspect – my suffering is bigger than yours. The courtship of suffering can be an ugly romance for we enter into a co-dependent relationship, which has to be called by its true name – Addiction. Physiologically and emotionally we become so tightly tied into our suffering that we cannot be without it even though it is destroying our well being. We grasp at brief insights that “Yes – this is suffering” – but deal only with surface appearances. Yet the surface exposure has a long history of gathering momentum and energy until it actually surfaces. The small snake has become a monster. The addiction to suffering is now embedded in our mental state. We respond to any glimpse of suffering with such destructive emotion that we reinforce the causes and conditions that created the suffering in the first place. And so we continue shooting ourselves in the foot, torpedoing our lives – over and over again.

Our suffering is caused by abuse – emotional, physical and sexual – and it becomes an organizing template in our mind. We then create an abusive relationship with that template’s qualities – addiction; fear; co-dependency. To stop the cycle of harm we need an OMG moment.  The insight that: OH MY GOD THIS IS WHAT I HAVE BEEN DOING ALL MY LIFE. HOW DO I STOP IT? That insight has to arrive in the mind before we can apply ourselves to developing mindfulness as an antidote to the abusive relationship established with our suffering. It is an awesome realization to penetrate the darkness and realize that the abuse you have suffered has created an abusive relationship with yourself. Mindfulness practice can bring the abusive relationship to a halt. This is the required OMG moment that propels you to get to work. To go backwards from the surface and investigate the causes and conditions that placed you in such suffering. And so we learn the practices, tools and concentrations that support this journey of understanding suffering and taking care of it. We break the cycle through re-training and mindfulness practice. We equip ourselves for a journey to be well that requires our determination to practice mindfulness daily and ensure that we take refuge in wise support.

The Wounded Inner Child

Emotional, physical and sexual abuse during childhood creates a lost, frightened and frozen child within us.  If we are unable to reach this lost and wounded child then we may never heal ourselves.  We prefer not to remember the sufferings of childhood, so we bury them and hide.  We run away from seeing deeply into the causes of our suffering.  Whenever the memories arise, however fleetingly, we think we cannot handle them and deflect them into the deepest realms of our unconsciousness mind. This results in the wounded child not being seen for a long time simply because we are terrified of further suffering. Yet we have to find a way to reach the hurt child and make her safe. This means we have to get past the fear and address the suffering, realizing that it is suffering which provides the way through to awakening.

Although we may now be adult, there is also a little boy in us, a little girl in us, who is so afraid and suffers deeply, no matter what kind of happy pretend face we present to life.  This suffering child within our adult frame colors everything we do, generating our fears, insecurities and self loathing, wounding us in our relationships and life.  That wounded child is you, is me, and we must extend a different energy to him so that the energy of childhood suffering can be understood, defused and transformed. Mindfulness is the way through to the inner child. We have to embrace him, embrace her exactly where they are caught by the past – in fear and with anger at being neglected for so long. Moreover we have to be very skillful.

This means touching the seeds of childhood suffering from an adult state of being mindful and aware, knowing that we must make it safe for that child to come out from hiding behind the closed doors of suffering and pain.  It is we as adults who must no longer run away.  We must have the courage and awareness to bring healing to our hurt inner child and thereby produce a transformation for ourselves.  The steps we take are not only to heal ourselves, we somehow connect to all wounded children – those in our ancestors and descendants and elsewhere in the world.  For once we cultivate the seeds of mindful healing in ourselves, the energy of these seeds continues on into all that we interconnect with. A quantum leap from our cellular memories to everyone else’s throughout time and space. With awareness we take our inner child into our daily life, on picnics, walks, sitting at the dining room table and doing the dishes together. Patiently realizing that we are on a splendid adventure to bring the cycle of suffering to a close, for it may have persisted over generations. Thus we are healing and transforming generations of ingrained patterns transmitted from our ancestors and continued through us to our descendants. Such patterns build up like corrosive rust through time and amplify the fears and suffering of the wounded inner child.

Thich Nhat Hanh addressed the issue of child abuse in a Question and Answer session held in the Lower Hamlet of Plum Village, France on the 17th October 1998.  Very gently he spoke about the ignorance and pain of the abuser as well as that of the abused, and stated clearly that understanding was the basis of recovery.  Not blaming or feeling guilt and shame, but seeing deeply and understanding.  First of all to understand that the person abusing must have lived under ignorant and deprived conditions without support, guidance or a wise teacher.  So much so that the power of ignorance was stronger than the person, and thus they were driven to do wrong things.  If the person abused can begin to understand just a little bit of that, then their anger, shame and outrage can transform into a droplet of compassion and through mindfulness practice their suffering can diminish. When forgiveness and understanding are there, suffering decreases.  The second step he suggested was to recommend that the person abused practice mindfulness, to transform herself into a Bodhisattva and engender the compassion to help and be of service to all children who need protection.  By merit of understanding the experience and recovery from abuse, such a person can practice and use their talents to promote measures to protect children.  This helps to eradicate the ignorance that generates abuse.

There are many techniques and methodologies of therapy that address issues of the inner wounded child.  The first one I am going to describe is simple and anyone can do it.  It is a first step and I recommend that it be practiced under the guidance of a therapist, shaman or spiritual teacher.  You are going to start a diary or log book for you and the inner child to write to one another.  The adult you will write using the hand that you normally write with.  You begin by saying “hello” to Little John, to Little Allison.  Then go on to say how sorry you are for having been away and neglectful; that you are grown up now and strong, and that you are going to do everything to make it safe for Little John, for Little Allison.  They will be safe, loved and cherished.  Write in your own words along these lines.

Then with your other hand, the one you do not write with, allow the inner child to express herself.  Do not edit.  Just write down whatever comes out.  It may well be angry, blaming and abusive words that come out, and it is your job not to be shocked or defensive but to provide constant re-assurance, love and guidance.  You bring to this communication with the wounded inner child all the qualities of love, compassion and wisdom you can muster.  These are the seeds of mindfulness you consciously bring to support the wounded child inside you.  The energy of these seeds works on the energy of the traumatized inner child to reduce his pain and suffering.  Talk to him through writing in this way – with total love and acute mindfulness. Then read your diary entries out loud – placing yourself in your adult shoes and then in your inner child’s shoes. This simple act of reading out loud is a way for both of you to be heard. On a daily basis register with how deeply your understanding and love is getting through to the wounded child, for she is listening carefully to every word and knows that you are now listening to her. You draw closer – the adult and the inner child – as you bring awareness, love and healing to the suffering and pain of the child.

Details of trauma may be revealed that you did not know about, which is why you need the help and guidance of a trusted therapist, shaman or spiritual teacher.  This is to support you being a wise and loving parent to your wounded child.  And with time you will notice shifts and changes in patterns of expression as the child becomes trusting and starts to grow, eventually merging fully with you as an adult.  (You also learn to write very well with your other hand!)  In your letters tell your inner child about yourself and your life, take him on outings, treats and give to that child all the care, attention and love you feel you did not receive when you were a little boy, a little girl.  The suffering will diminish and you will experience such a transformation, for you discover that your relationships with co-workers, friends and family start to change, and your fears of the past and anxieties about the future do not have the same driving force.  When you notice things like this tell your inner child: “Thank you for being with me.  That makes me so happy.”   The experience of being with the inner child in the healing journey is a stimulus for this kind of happiness.  There are times you may cry, or feel total joy and also suffer despair, which is why guidance and support is necessary on this beginning journey of reclaiming yourself.  You need that wise spiritual friend and teacher to keep you steady and mindful.  I know, for I went through it.  I am happy to say that it worked for me, as I experienced the painfully slow establishment of trust, then the exhilarating joy of safety and integration, until finally my inner child was the adult me, integrated with a freshness and vitality that I continually treasure.  Ultimately there is only one pair of shoes!

To support this journey there are other practices and meditations that are valuable for the steady process of healing. We have brought mindfulness, concentration and insight to our inner child and constantly enveloped him in the refreshing energy of transformation. We have worked diligently to nurture seeds of happiness, joy and safety in the consciousness of the inner child – the same seeds that are also in us, our ancestors and descendants. When despair and fear arise from the child we have the presence of mind to listen deeply and surround the fear with the stronger energy field of mindfulness. This is a deep and beautiful process because we are no longer running away or hiding from afflictions that have rendered us dysfunctional. Thich Nhat Hanh in his book Reconciliation tells us: “The capacity to be aware – that is, to be a human being who is mindful – is what will save us” (2010: 114).

Buddhist teachings contain a multitude of tools, concentrations and practices that can nurture this process. Such as The Five Remembrances, Five Year Old Child Meditation, Sutra on Mindful Breathing, Deep Relaxation, Touching The Earth and Removing The Object to mention only a few. In Plum Village, Thich Nhat Hanh’s practice center in France, he has provided a much loved practice gatha for the meditation community, which begins with “I have arrived, I am home.”  This is used in walking and other meditations as an instrument to concentrate on breath and be present.  In this way the fears and traumas of the past and anxieties about the future do not crowd in and overwhelm the mind.  The gatha with walking meditation, connected to in-breath and out-breath, provides an essential tool to take care of the many mental formations that flood our waking consciousness with fear, pain and suffering.  With daily diligent practice we can examine these same mental formations but from a place centered in mindfulness.  This simple gatha has become the dharma seal of Plum Village.

I: Inner Child Has Arrived Meditation

The Vietnamese origin of the gatha provides a penetrating tool to touch our inner child who suffers from trauma and abuse experienced in childhood.  It does not translate as:  “I have arrived, I am home.”  It translates as: “Your child has arrived, your child is home.”  This is so beautiful to say to yourself as you breathe in and out whenever you do walking meditation, for each step welcomes your wounded child to be well and to come home to you.  When you walk to your car or your office, by a river or in a park, you can be more specific and recite to yourself:

In-breath         “My inner child has arrived”

Out-breath       “My inner child is home.”

This is good practice, for with intelligence you use your conscious breath and concentration to heal, simply by welcoming your wounded inner child home through the practice of being present.  We are capable of arriving in every moment of practice, whether it is sitting meditation, walking meditation, having a mindful meal, taking a shower or doing laundry.  Being present in each moment is a way of practice that welcomes home the injured, frightened inner child harmed by abuse.

In order to heal it is necessary to cultivate the internal energy of mindfulness before stopping and looking deeply into what caused the fears and traumas of abuse.  The practice of arriving in each moment nurtures that strength.  From the space of clarity provided by locating yourself in the present moment, not only is your inner child welcomed home, there is also the lucidity of mindfulness practice to deal with the ghosts of the past and at the same time put the ghosts of future anxiety to rest.

In-Breath:        My inner child has arrived

Out Breath:      My inner child is home

II:  Love Meditation for the Inner Child

Another tool is to adapt the Four Brahmaviharas meditation to focus on the injured inner child and is based on the Buddha’s teachings on Love.  Prepare for meditation by sitting comfortably with the spine erect.  Bring your concentration and focus to breath on the In-breath and breath on the Out-breath.  After ten or twenty breaths, whenever you feel calm and stable, begin by bringing each of the components – Love, Compassion, Joy, Equanimity – into yourself, the adult you.  The next sequence now provides a focus and concentration to water the seeds of Love, Compassion, Joy and Equanimity within your inner child.

In-breath                     I bring Love

Out-breath                   to my inner child.

You can say a loving name for your inner child if you wish.  Say silently “Dear Mary” or “Darling Joseph.”  Feel the energy of love fill you from top to toe and register with the energy for several breaths.  Then continue in the same way with:

In-breath                     I bring Compassion

Out-breath                   to my inner child

In-breath                     I bring Joy

Out-breath                   to my inner child

In-breath                     I bring Equanimity

Out-breath                   to my inner child

Then conclude the meditation by once more bringing Love, Compassion, Joy and Equanimity to the adult you.  This meditation nurtures the wounded inner child wonderfully and at the same time nurtures the adult you.  The Buddha’s teachings on Love provide the foundation for this Love meditation to the wounded inner child.  The concentration on these four qualities is an incredibly powerful instrument for healing.  I do not have the words to adequately describe the impact but Thich Nhat Hanh does:

The Buddha says if we gather together all the virtuous actions we have realized in this world, they are not equal to practicing love meditations………If we collect together all the light from the stars, it will not be as bright as the light of the moon.  In the same way, practicing love meditation is greater than all other virtuous actions combined.

 There are many other methods of meditation and practice that could be documented here.  I felt it appropriate to indicate some of the ones I used to good effect in my process of healing.  These were practices that accompanied the shamanic healing conducted in an Altered State of Consciousness (See Healing Journeys in Portals and Passages: Book 2).  One factor that was very important is that I was determined to heal once understanding dawned in my consciousness.  From that awareness I took specific steps and relied on wise teachers, medicine women and steady friends to help me along the path of healing and transformation.  I must emphasize that this is not a journey that can be taken alone, so do ensure that you have support from your sangha and good guidance from a therapist, shaman or spiritual teacher.

Ian is the author of Eighteen Books (www.ianprattis.com ) He has given talks and retreats all over the world. He now stays local in Ottawa to help turn the tide just a little in his home city so that good things begin to happen spontaneously.

THE FIVE MINDFULNESS TRAININGS

I did wonder about placing the 5 Mindfulness Trainings in a University class on Ecology. However, students and those viewing the video wrote in about how much they appreciated seeing environmental ethics from this perspective.

The Five Mindfulness Trainings presented as Environmental Ethics was a big hit for students at Carleton University in Ottawa, Class Two on “Deep Ecology” in my 12 week course on Ecology and Culture (2000 – 2004). Originally produced through the facilities of Carleton University.

https://www.youtube.com/watch?v=CqZWfeHMW1o

On Being Splendid: Sutra on the Full Awareness of Breathing

Dear friends and gentle people,

 Although retired from Carleton University and Pine Gate Sangha I had also created a Video Channel on YouTube. Students and friends have requested that in this shutdown due to the COVID-19 pandemic the videos of dharma talks and interviews would perhaps be useful. So here goes!

 This week’s video rests on a terrific dharma from the Buddha. This was not given until his sangha matured.

ON BEING SPLENDID

https://www.youtube.com/watch?v=N4kEG5o8WBg

The Buddha’s Four Clay Pots metaphor as a means to introduce Shambhala Warrior training. Sutra on the Full Awareness of Breathing, a mature teaching from the Buddha. Learning to Throw Away Strongly so that when you meet the Buddha on the road – you kill him. Kill the perceptions you hold about the Buddha. The raft is not the shore.

COVID – 19 and Walking Meditation                                                           

Anxiety and fear provide the internal Coronavirus. It overwhelms practices to calm and meditate. It is often impossible to sit and meditate, but we can walk with normal breaths for 15 minutes – in our home, in our back yard or around our streets – making sure we honor distance from others.

We know from our experience of hikes in nature, or neighborhood walks after dinner, that sudden flashes of insight often arise in concert with our footsteps.  We then see clearly how to handle a predicament or solve a problem. Imagine what can happen when we add conscious awareness to our footsteps.  When we concentrate on our breath and focus on slow walking, we actually have a brilliant piece of engineering to quiet the mind and body.  When we add a third concentration – aware of how our feet touch the earth – we have a meditative practice designed for our times.  We focus our mind on the mechanism of each foot touching the earth – heel, then ball of foot, then toe.  We slow down even further and with our body – not our intellect or ego – we make a contract with Mother Earth to leave a smaller footprint. We examine our consumption patterns and energy use.  All from walking with awareness, our breath, our legs and noticing how our feet touch the earth.

With this concentrated focus of walking meditation there is very little opportunity for the mind to worry about past events or future anticipations.  The meditation keeps us present, here in the moment of being fully alive.  It slows us down step by step so that our mind enters silence.  This is aided by another component we can add to walking meditation – a gentle half smile to nurture the peace and silence within. With the deepening of this internal silence, insight naturally occurs.

Walking meditation is a powerful methodology for healing ourselves.  We start by breathing in and out with full attention to the in-breath and to the out-breath.  Co-ordinating our breath with our steps we breathe in, saying silently to ourselves – “Breathing in” – as we take two or three slow steps.  Then as we breathe out, we say – “Breathing out” – as we simultaneously take two or three slow steps.  Practice this for several minutes just to get used to the concentration and the co-ordination of breath and steps and be fully aware of breathing in and out, and of walking slowly step by step.  Sometimes you will take two steps, sometimes three or four steps, sometimes there will be more steps on the out-breath than on the in-breath.  Allow the breath and lungs to find a natural rhythm with your steps.  It is the concentration and awareness that matters, not whether you take two or three steps, but do remember to wear a half smile on your lips!  If you take two steps with the in-breath, say to yourself –

“Breathing in” (on step 1), “In” (on step 2).

If you take three steps on the out-breath, say to yourself –

“Breathing out” (on step 1), “Out” (on step 2), “Out” (on step 3).  As you take each step, you can add a concentration that brings you solidly into contact with the earth.  Concentrate on your foot touching the ground in this sequence – heel, ball of foot, toe.  This particular concentration assists you to be fully with your stepping on the earth, keeping you alert to earth rhythms.

At Carleton University where I used to teach, I would walk from the bus stop and take a detour around the greenhouses of the Botany department and come to the Rideau River that runs along one side of the campus. From there I had a kilometer of riverbank to practice walking meditation before arriving at my office building.  It is quite secluded in parts and the river has sets of rapids that greatly enrich my walk.  One section of the path took my steps through a cedar grove, and I always felt a sacred blessing from these beautiful trees.  I slow my walking right down to a three – three rhythm when I enter the cedar grove.  The path is never the same, as the seasons change its character.  Autumn leaves give way to snowfall as winter leaves her embrace.  My clothes and footwear change, yet my steps, breathing and feet touching the earth remain constant.  The rustle of autumn leaves is replaced by the crunch of snow and ice, which gives way to the mud and rain of spring before the heat of summer allows me to walk in sandals or barefoot.  The birds and foliage change with the seasons, as does the river – iced over in winter, turbulent in the spring and calm in summer and fall.  Students with their books and friends congregate by the river when the weather is sunny.

I notice the changes in the seasonal round of nature, yet remain with my breathing, footsteps and the earth – so that I am not drawn into unnecessary thought.  It takes me approximately twenty minutes to arrive at my office.  I am in a clear, calm state and better able to be of assistance to students and colleagues and bring my own sense of calm and clarity to the university.  On leaving the university I retrace my steps of walking meditation along the river before going home, or to appointments in the city.  The experience engenders the same calm and clarity.  This walk is Paradise, and a constant reminder to me for those occasions when I am not in touch with the earth mother.  We do not need to walk on water, or over hot coals.

We simply need to walk on the earth and touch her deeply with our full awareness.  That is all that walking meditation is.

Dr Ian Prattis is an author, speaker and Zen teacher. His recent books are found at his website www.ianprattis.com

 

Coping with COVID – 19

This was sent to me by my friend Theda Phoenix. An excellent overview.

From a psychologist:
After having thirty-one sessions this week with patients where the singular focus was COVID-19 and how to cope, I decided to consolidate my advice and make a list that I hope is helpful to all.
MENTAL HEALTH WELLNESS TIPS FOR QUARANTINE

1. Stick to a routine. Go to sleep and wake up at a reasonable time, write a schedule that is varied and includes time for work as well as self-care.

2. Dress for the social life you want, not the social life you have. Get showered and dressed in comfortable clothes, wash your face, brush your teeth. Take the time to do a bath or a facial. Put on some bright colors. It is amazing how our dress can impact our mood.

3. Get out at least once a day, for at least thirty minutes. If you are concerned of contact, try first thing in the morning, or later in the evening, and try less traveled streets and avenues. If you are high risk or living with those who are high risk, open the windows and blast the fan. It is amazing how much fresh air can do for spirits.

4. Find some time to move each day, again daily for at least thirty minutes. If you don’t feel comfortable going outside, there are many YouTube videos that offer free movement classes, and if all else fails, turn on the music and have a dance party!

5. Reach out to others, you guessed it, at least once daily for thirty minutes. Try to do FaceTime, Skype, phone calls, texting—connect with other people to seek and provide support. Don’t forget to do this for your children as well. Set up virtual playdates with friends daily via FaceTime, Facebook Messenger Kids, Zoom, etc—your kids miss their friends, too!

6. Stay hydrated and eat well. This one may seem obvious, but stress and eating often don’t mix well, and we find ourselves over-indulging, forgetting to eat, and avoiding food. Drink plenty of water, eat some good and nutritious foods, and challenge yourself to learn how to cook something new!

7. Develop a self-care toolkit. This can look different for everyone. A lot of successful self-care strategies involve a sensory component (seven senses: touch, taste, sight, hearing, smell, vestibular (movement) and proprioceptive (comforting pressure). An idea for each: a soft blanket or stuffed animal, a hot chocolate, photos of vacations, comforting music, lavender or eucalyptus oil, a small swing or rocking chair, a weighted blanket. A journal, an inspirational book, or a mandala coloring book is wonderful, bubbles to blow or blowing watercolor on paper through a straw are visually appealing as well as work on controlled breath. Mint gum, Listerine strips, ginger ale, frozen Starburst, ice packs, and cold are also good for anxiety regulation. For children, it is great to help them create a self-regulation comfort box (often a shoe-box or bin they can decorate) that they can use on the ready for first-aid when overwhelmed.

8. Spend extra time playing with children. Children will rarely communicate how they are feeling, but will often make a bid for attention and communication through play. Don’t be surprised to see therapeutic themes of illness, doctor visits, and isolation play through. Understand that play is cathartic and helpful for children—it is how they process their world and problem solve, and there’s a lot they are seeing and experiencing in the now.

9. Give everyone the benefit of the doubt, and a wide berth. A lot of cooped up time can bring out the worst in everyone. Each person will have moments when they will not be at their best. It is important to move with grace through blowups, to not show up to every argument you are invited to, and to not hold grudges and continue disagreements. Everyone is doing the best they can to make it through this.

10. Everyone find their own retreat space. Space is at a premium, particularly with city living. It is important that people think through their own separate space for work and for relaxation. For children, help them identify a place where they can go to retreat when stressed. You can make this place cozy by using blankets, pillows, cushions, scarves, beanbags, tents, and “forts”. It is good to know that even when we are on top of each other, we have our own special place to go to be alone.

11. Expect behavioral issues in children, and respond gently. We are all struggling with disruption in routine, none more than children, who rely on routines constructed by others to make them feel safe and to know what comes next. Expect increased anxiety, worries and fears, nightmares, difficulty separating or sleeping, testing limits, and meltdowns. Do not introduce major behavioral plans or consequences at this time—hold stable and focus on emotional connection.

12. Focus on safety and attachment. We are going to be living for a bit with the unprecedented demand of meeting all work deadlines, homeschooling children, running a sterile household, and making a whole lot of entertainment in confinement. We can get wrapped up in meeting expectations in all domains, but we must remember that these are scary and unpredictable times for children. Focus on strengthening the connection through time spent following their lead, through physical touch, through play, through therapeutic books, and via verbal reassurances that you will be there for them in this time.

13. Lower expectations and practice radical self-acceptance. This idea is connected with #12. We are doing too many things in this moment, under fear and stress. This does not make a formula for excellence. Instead, give yourself what psychologists call “radical self acceptance”: accepting everything about yourself, your current situation, and your life without question, blame, or pushback. You cannot fail at this—there is no roadmap, no precedent for this, and we are all truly doing the best we can in an impossible situation.

14. Limit social media and COVID conversation, especially around children. One can find tons of information on COVID-19 to consume, and it changes minute to minute. The information is often sensationalized, negatively skewed, and alarmist. Find a few trusted sources that you can check in with consistently, limit it to a few times a day, and set a time limit for yourself on how much you consume (again 30 minutes tops, 2-3 times daily). Keep news and alarming conversations out of earshot from children—they see and hear everything, and can become very frightened by what they hear.

15. Notice the good in the world, the helpers. There is a lot of scary, negative, and overwhelming information to take in regarding this pandemic. There are also a ton of stories of people sacrificing, donating, and supporting one another in miraculous ways. It is important to counter-balance the heavy information with the hopeful information.

16. Help others. Find ways, big and small, to give back to others. Support restaurants, offer to grocery shop, check in with elderly neighbors, write psychological wellness tips for others—helping others gives us a sense of agency when things seem out of control.

17. Find something you can control, and control the heck out of it. In moments of big uncertainty and overwhelm, control your little corner of the world. Organize your bookshelf, purge your closet, put together that furniture, group your toys. It helps to anchor and ground us when the bigger things are chaotic.

18. Find a long-term project to dive into. Now is the time to learn how to play the keyboard, put together a huge jigsaw puzzle, start a 15 hour game of Risk, paint a picture, read the Harry Potter series, binge watch an 8-season show, crochet a blanket, solve a Rubix cube, or develop a new town in Animal Crossing. Find something that will keep you busy, distracted, and engaged to take breaks from what is going on in the outside world.

19. Engage in repetitive movements and left-right movements. Research has shown that repetitive movement (knitting, coloring, painting, clay sculpting, jump roping etc) especially left-right movement (running, drumming, skating, hopping) can be effective at self-soothing and maintaining self-regulation in moments of distress.

20. Find an expressive art and go for it. Our emotional brain is very receptive to the creative arts, and it is a direct portal for release of feeling. Find something that is creative (sculpting, drawing, dancing, music, singing, playing) and give it your all. See how relieved you can feel. It is a very effective way of helping kids to emote and communicate as well!

21. Find lightness and humor in each day. There is a lot to be worried about, and with good reason. Counterbalance this heaviness with something funny each day: cat videos on YouTube, a stand-up show on Netflix, a funny movie—we all need a little comedic relief in our day, every day.

22. Reach out for help—your team is there for you. If you have a therapist or psychiatrist, they are available to you, even at a distance. Keep up your medications and your therapy sessions the best you can. If you are having difficulty coping, seek out help for the first time. There are mental health people on the ready to help you through this crisis. Your children’s teachers and related service providers will do anything within their power to help, especially for those parents tasked with the difficult task of being a whole treatment team to their child with special challenges. Seek support groups of fellow home-schoolers, parents, and neighbors to feel connected. There is help and support out there, any time of the day—although we are physically distant, we can always connect virtually.

23. “Chunk” your quarantine, take it moment by moment. We have no road map for this. We don’t know what this will look like in 1 day, 1 week, or 1 month from now. Often, when I work with patients who have anxiety around overwhelming issues, I suggest that they engage in a strategy called “chunking”—focusing on whatever bite-sized piece of a challenge that feels manageable. Whether that be 5 minutes, a day, or a week at a time—find what feels doable for you, and set a time stamp for how far ahead in the future you will let yourself worry. Take each chunk one at a time, and move through stress in pieces.

24. Remind yourself daily that this is temporary. It seems in the midst of this quarantine that it will never end. It is terrifying to think of the road stretching ahead of us. Please take time to remind yourself that although this is very scary and difficult, and will go on for an undetermined amount of time, it is a season of life and it will pass. We will return to feeing free, safe, busy, and connected in the days ahead.

25. Find the lesson. This whole crisis can seem sad, senseless, and at times, avoidable. When psychologists work with trauma, a key feature to helping someone work through said trauma is to help them find their agency, the potential positive outcomes they can effect, the meaning and construction that can come out of destruction. What can each of us learn here, in big and small ways, from this crisis? What needs to change in ourselves, our homes, our communities, our nation, and our world?

Podcast for “Shattered Earth” and other books.

This podcast lands first on “Shattered Earth: Approaching Extinction” – then on a prior book “Earth My Body, Water My Blood” plus some astrology at the end

Podcast with Mark Aaftink – “Shattered Earth: Approaching Extinction” and other books, followed by astrology #extinction #climateemergency #booklovers

https://furtherreflections.net/home/2020/2/2/episode-41-shattered

5 STAR REVIEW of SHATTERED EARTH

5 STAR BOOK REVIEW

Reviewed by Romuald Dzemo for Readers’ Favorite

 Shattered Earth: Approaching Extinction by Ian Prattis is a compelling prophecy for humanity. In this book, the author gives a strong warning against the threat to which human greed and abuse of the environment have subjected the earth. It is painful to read, but this is not fiction. The book unveils startling and disturbing facts to illustrate how much damage we have already caused the environment, from the throes of climate change to the evil of militarization, from excessive human greed to acts of violence and war. The author cites concrete examples of how the world is dying by using the experience of Australia with sand storms, volcanic eruptions, and coastal tsunamis, the widespread inundations in Bangladesh, the Netherlands and worldwide coastal regions, rising sea levels and many others.

Shattered Earth is a book with a message that should rouse every human being and make them ask serious questions about what they are doing to save the earth. While the planet is dying and many people are experiencing diseases and starvation, there is noticeable mindlessness that isn’t just shocking but evil. In prose that is beautiful and in a voice that is compelling, Ian Prattis invites readers to think about the fate of the planet and shares stories that are moving and revealing of the actions that are destroying our world. Shattered Earth: Approaching Extinction is a timely book and one that addresses environmental issues with much clarity. This is a book that should be promoted and now is the time to save the earth.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

This Brings Me To a 2050 Scenario

A harrowing scenario emerged in May 2019 from the Breakthrough National Centre for Climate Restoration in Australia, written by David Spratt, Research Director and Ian Dunlop, Club of Rome. Retired Admiral Chris Barrie, who introduces the work, quotes Professor Steffan:

“It’s not a technological or a scientific problem – it is a question of humanity’s socio-political values. We need a social tipping point that flips our thinking before we reach a tipping point in the climate system.”

The authors take a harder look at Climate Crisis than their scientific colleagues in the UN and Intergovernmental Panel on Climate Change. They state emphatically that the existing climate science projections and policy making are too conservative. Instead they explore a 2050 scenario of extreme severity, and show that accelerating climate impacts pose very large negative consequences for humanity. In a succession of scenarios from 2020 – 2050, the authors lay out a disturbing vision of human life becoming extinct in a horrible manner.

They predict that between 2020 – 2030 there is abject failure to act on the evidence. Keeping global warming below a further 2 degrees centigrade is ignored and locks in at 3 degrees of global warming. The global heat wave in the summer of 2019 has already increased warming and the lock in of 3 degrees looms closer. From 2030 onwards carbon-cycle feedbacks are beyond predictions so that by 2050 the “hothouse Earth” scenario is realized. The interaction of carbon system feedbacks drive the Earth System Climate so that further warming becomes self-sustaining. The jet stream is destabilized, ecosystems collapse and there is nowhere for relocating billions of people. The sheer scale of predicted destruction is beyond any capacity to model. Outright chaos is all that remains due to catastrophic climate emergencies from 2020 – 2050.

Their bottom line is that a zero-emissions industrial system must be built immediately. And this requires a global use of resources akin to a wartime level of response – something like the Marshall Plan after World War 11 or even a global Green New Deal. Both options are not enough, as they ignite severe political partisanship around the world. Climate science has shown that current projections will likely bring about a further 3 degrees Celsius – a catastrophic explosion across the globe. Without radical change, Spratt and Dunlop’s scenario is a glimpse of outright chaos creating the end of human civilization and modern society. Naomi Klein argues in her 2019 book – “On Fire” – that something like a Green New Deal is a radical change that could transform our economies to meet the Paris Accord protocols.

To conclude – we have a decade to change the present predictions.

http://ianprattis.com/ShatteredEarth.html

 

48 Minute Interview about “Shattered Earth: Approaching Extinction”

I enjoyed the depth of this interview with Robert Sharpe. The conversation rested on specific questions.

  1. YOUR NEW BOOK “SHATTERED EARTH: APPROACHING EXTINCTION” INVOKES AN ALERT. IS THE EARTH OR OUR WORLD COMING TO AN END?
  1. WHAT IS THE MESSAGE YOU ARE TRYING TO CONVEY TO YOUR READERS?
  2. WHAT CAN WE DO TO AVOID IT?
  3. WHAT MEASURES CAN WE TAKE NOW?
  4. IS IT AN INDIVIDUAL THING OR A GOVERNMENT THING?
  5. COLLECTIVELY WHAT CAN WE DO?
  6. AS INDIVIDUALS WHAT CAN WE DO ABOUT CLIMATE CRISIS?
  7. WHAT IS THE 2050 SCENARIO?
  8. WHAT IS SIGNIFICANT ABOUT ANCIENT WISDOM AND INDIGENOUS WAYS?

Listen here to the conversation: https://www.blogtalkradio.com/biteradiome/2019/12/05/shattered-earth-approaching-extinction-with-dr-ian-prattis

 

Should the interview catch your interest, take a look at the Cover, Overview, Foreword, Testimonials, Q&A, and Order of the book – go to the URL on my website – http://ianprattis.com/ShatteredEarth.html

The ORDER tab takes you to Amazon (soon to Indigo), and to the Author’s stack of books. Using the latter option you can buy an autographed book that comes with a bonus – a FREE prior book as a thank you.

KEY WORDS: “Visionary, Mindfulness, Sustainability, Guidance, Gaia, Eco-dharma, New Paradigms, Authentic, Ethical Framework, Analytically Rigorous, Spiritual Warrior, Hero’s Journey, Community Activism, Futuristic, Climate Emergency, Extinction Rebellion, Gandhi, Martin Luther King, Marshall Plan, Political Leaders, Impermanence, Extinction, Darkness, Awakening, Ancient Wisdom, Climate Strike, Eco-cide, Abrasive, Wisdom, Truth, Demise, Reverence, Brilliant, Lotus Revolution, Sixth Sun, Grounded-ness, Bone-chilling, Captivating.

 

URL for “Shattered Earth: Approaching Extinction”

Dear friends and gentle people,

Would you be so kind as to forward the URL for my latest book to your friends and networks?

“Shattered Earth: Approaching Extinction” opens with Chapter One – A Candid Look at the Future of Planet Earth. It lays out the corruption of the fossil fuel cabal, the ignored science and the consequences of releasing CO2 into the atmosphere. It continues with The Children and Extinction Rebellion (XR), Impermanence and appeals to Indigenous threads of sanity. Ottawa friends can get a signed copy from my home with a bonus – one prior book for FREE with each purchase. Email me at iprattis@bell.net or use Messenger on Facebook for directions.

The URL on my website – ianprattis.com – has COVER, OVERVIEW, FOREWORD, TESTIMONIALS, Q&A, ORDER BOOK for Shattered Earth. It directs attention to the future of humanity and the planet.  http://ianprattis.com/ShatteredEarth.html provides direct purchase to Amazon and soon to Indigo, in addition to the FREE book bonus option through the author. The latter is the best deal! If you go to Amazon or Indigo – please consider leaving a review once you have perused my latest scribbling.

All blessings,

Ian