Day 33: Global Appreciation

Welcome to 40 Days of Mindfulness and Compassion Day 33!

 

Lecture

Yesterday, the default mode was introduced. Importantly, the default mode itself has been shown as capable of being transformed by mindfulness practice. This is a powerful example of neuroplasticity. Neuroplasticity is basically the idea that the “hardwiring” of our brain circuits is malleable and can be altered through experience. In other words, our experiences are not simply a result of brain functioning. The causality runs two ways. Brain functioning, without a doubt, correlates to experience. But experience, too, can effect and alter brain functioning. We are literally altering the ways that our brains function, for better and for worse, in everything that we do. In contemplative practice, we are gently attempting to to explicitly and intentionally alter such functioning.

One goal that can be established is to cultivate more positive, appreciative and gratitude-filled states of mind. As discussed previously, we are prone to negativity bias and fear-centered appraisal.  Seen from the lenses of our survival-focused brain, the world appears threatening and daunting, and when it is not, we are on high-alert for encroaching threats. This is a natural and useful process, and provides valuable protection. But, it is problematic when it becomes the default and overrides other processes.

Cultivating appreciation is a powerful method for working to transform the fear-centric brain. Several appreciation-focused practices have already been introduced. Today’s practice will continue this trajectory. As global appreciation is fostered and cultivated, the world may begin to be perceived as safer and less threatening. Even when negative events are occurring, these are not seen as the whole picture. A wholesome perspective might emerge in which the world is perceived as basically good. In any event, our eyes may be opened more and more to the good aspects of reality.

It is important to recognize that this practice, like other contemplative practices, may go against the grain of deeply conditioned perceptions, beliefs and emotional reactions. As such, resistance is likely to emerge. It can take many forms. A key tip is that resistance is a natural process and not a sign of failure etc.

A resistance that is likely to emerge when working with cultivating appreciation is a feeling or belief that cultivating appreciation, or attempting to see the good that exists in the world, is to discount the bad and terrible things that are actually occurring in the world. In my experiences, this is not true at all. Acknowledging the good in the world does not negate the tragedies and hatred etc. that are constantly happening. Acknowledging positivity does not mean that we have to minimize or ignore the actual suffering that exists in the world. In fact, cultivating appreciation may open the door to more resilience and compassionate engagement.

Dip your toe in the water and decide for yourself!

 

Meditation Tips

Meditation Tip #28: Resistance is a natural process and not a sign of failure or that “something is wrong” with you. When resistance emerges in a practice, see if you can allow the resistance to be there without resisting it! In other words, allow enough spaciousness and compassion to exist in your awareness for the resistance to be there in the periphery while engaging in the practice. When distracted from breathing practice, we are exhorted to relax, release and return. This same strategy can be used when resistances arise.

 

Meditation

 Day 33: Global Appreciation

 

 Self-Reflective Activity

 Take a journal or a piece of paper and reflectively journal on the following questions: What am I appreciative for about the world? What am I appreciative for about my day? What am I appreciative for about myself?

 

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