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About ten years ago I wrote a series on longevity. Since then, my thinking has changed a little and the world has changed a lot, so I decided it’s time to revisit the topic. Most importantly, I’ve wanted to get our community to focus on reasons to live rather than the fear of dying. My recommendations so far have been: (1) Love life and live for the present (2) Work, stretch, and relax all parts of yourself (3) Dance with consciousness (4) Reduce media consumption (5) Pay attention to your breathing (6) Eat less (7) Prioritize community and service (8) Exchange love and touch (9) Optimize your sleep (10) Laugh more (11) Keep your heart open. You can read each of these articles on our site.
This week we’ll look at some Daoist perspectives on longevity. Longevity and immortality are goals mentioned frequently in early works of Daoism (Taoism). I have translations of old texts that detail methods for avoiding an early death: withholding ejaculation; drinking elixirs made from special herbs, metals, and animal parts; performing certain rituals at auspicious times; and wearing magical amulets. I’m not entirely convinced that these approaches prevent death, but I do have great reverence for the way of life Daoism prescribes, the essence of which is beautifully conveyed in the ancient books Dao De Jing (Tao Te Ching), Yi Jing (I Ching), and Zhuang Zi (Chuang Tzu). I recommend everyone has a copy of at least the first of these.
#12: Simplify.
One of the virtues mentioned in Dao De Jing is jian which means simplicity or frugality. It’s pretty much the antithesis of the trend among modern humans to be perpetually busy and acquire ever more stuff, more complexity, and more information. We tend to believe we need to do more and accumulate more in order to be safe, knowledgeable, in control, approved of, and happy. I would guess that most of us also have a hidden belief that our acquisitions will tether us to life and protect us from death. In practice, however, the more we subtract from our physical and psychic hoard, the freer we are, and the less encumbered our lifeforce is.
Frugality isn’t just a matter of being economical with money. It means not seeking to acquire what we already have or don’t need. It means curtailing useless expenditures of energy. It means not generating needless complications. It means keeping life simple by knowing what matters most and consistently prioritizing that above all else. It means utilizing the currents of life to get where we want to go. Dao, like water, takes the simplest path – the path of least resistance. Speaking of which . . .
#13: Go with the Flow / Don’t Resist.
I could write a whole book on this concept, but in the spirit of simplicity I’ll keep it brief. Going with the flow could be seen as an extension of simplicity, but it’s worth exploring this idea separately because it’s just so important. The nature of life is to change and flow, yet one of our primal impulses is to resist, to say, “No” to everything that makes us uncomfortable. It’s natural to do this, but it almost never improves our circumstances or experiences.
If we momentarily resist something and then relax and accept it, we get right back into the flow. But when resistance is held in a prolonged way – like longstanding grievances, fears, ongoing stresses, etc. – it becomes pathological. Resistance eventually leads to stagnation, and stagnation – whether physical or psychological – squelches the flow of life and feels bad. It can make us sick in all sorts of ways. Sadly, we tend to resist feeling the discomfort that stagnation causes, which of course leads to more resistance and more stagnation.
The solution is to stop resisting. Feel willing what’s happening in your body – including the felt experience that arises whenever you resist something. Get to know this feeling and see how readily you can relinquish it. It’s also worthwhile to dive into the feeling and see what it can teach you about yourself. What happens when you “turn toward it” and let yourself be curious about it? We have a workbook called Freedom to help you through this process.
#14: Be One with Nature.
The natural world birthed the human species and all other lifeforms that share the planet with us. It provides for all our needs. Everything – even the “manmade” stuff – is supplied by Nature. And yet, it’s easy as a modern human to live in a way that’s utterly disconnected from it.
When we’re disconnected from Nature we lose something – a source of calibration and wisdom. It’s like a nutrient deficiency that hasn't yet been defined by science. When we reconnect with Nature there are measurable positive impacts on our physical, psychological, and spiritual health. Cultivating reverence for Nature and our place in it can profoundly change our lives. It slows us down. It helps us pay attention to the details. It gives us perspective. It reminds us to be fascinated. It’s a wonderful, perennial teacher.
If we endeavor to live a longer, richer life, we might start by asking, what is this life thing? What are its patterns and cycles? How and why does it start and end? What are its limitations? What feeds it and stifles it? It’s fine to consider the ideas of doctors, scientists, philosophers, preachers, and spiritual gurus. But we’ll only get a narrow slice of the truth if this conversation is limited to what other humans think about humanity. It’s like trying to fathom Pakistani culture without actually visiting Pakistan.
When we enter direct conversation with the natural world and life itself, we find there’s no end to what we can learn and how we can grow. The deepest revelations can’t be conveyed through an intermediary.
We belong to Nature, not the other way around. Remembering our place in the natural world gives us a sense of wholeness and belonging; of being fully alive; of being part of something infinite and undying; of being supported and guided. It also prompts us to recognize that the way we treat our world has a direct impact on the whole system – ourselves included – and this makes the longevity conversation more holistic. Instead of asking, “How can I get more life?” we find ourselves asking, “How can I honor my species … and all species … and this magnificent planet … and the Source of everything?”
Be well,
Peter
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If you’re interested in health and breathing, you’ve probably heard of Wim Hof, AKA the Iceman. He’s best known as that crazy Dutch guy who has broken all sorts of world records for exposure to cold, such as fastest barefoot half marathon in snow, longest swim under ice, and longest time in direct, full-body contact with ice. His secret is a special breathing method based on a Tibetan Buddhist practice called tummo. In one study, monks practicing tummo were able to raise the temperature of their fingers and toes by as much as 14.9 degrees Fahrenheit!
Dramatic impacts from breathing are also common among anyone who’s done “hypnobirthing” or Lamaze. The Lamaze Technique was developed by French doctor Fernand Lamaze about 70 years ago as a method for giving birth more naturally. It was based on earlier techniques used by women for centuries to manage – or even completely transform – the pain of childbirth with breathing techniques and reframing.
Since he founded the Mindfulness Based Stress Reduction Clinic at the University of Massachusetts Medical Center in 1979, Jon Kabat-Zinn has been guiding people to get out of pain using mindfulness techniques, of which intentional focus on the breath is central. Moreover, many of the patients in this clinic are dealing with terminal illness and the majority report experiencing greater peace about their condition through these practices.
There’s an abundance of evidence that simply changing the way we breathe can have a dramatic impact on pain – whether it’s the pain of prolonged exposure to extreme cold, the pain of childbirth, or the pain of cancer. In my online pain management course, Live Pain Free, I teach many breathing techniques for pain relief.
A good place to start is by simply bringing your attention to your breath throughout the day. Breathing can be completely unconscious, which, for most modern humans, means it’s shallow and rapid – a terrible combination for pain and its associated stress. As soon as we notice it, the breath becomes longer and deeper, even without intending it.
If we do bring some intention to it, the breath becomes a magnificent always-available tool for shifting consciousness and altering sensory perception. Take a moment to bring all of your attention to a single breath. See how well you can give the whole of your focus to that breath. I’ll wait.
Isn’t it amazing (and unfortunate) how the mind can wander during the space of one breath?! It’s a tricky but simple practice: pay complete attention to the inhale and exhale. Then keep going. If you notice you’re distracted, bring yourself back to the breath. Spend no time or energy following the trains of thought that arise or pondering they keep showing up. It’s just the nature of the mind. This in itself is enough of a practice to calm your whole system, to expand your awareness, and to alleviate pain.
As an optional second step, try inviting the experience of whatever pain you may be experiencing – physical pain, emotional pain, the pain of worrisome thoughts about the world, etc. – into the space of your breath. Let your pain be here without fighting it. As you inhale, intend that you’re becoming more and more open (you can even try mentally repeating “open… open… open… open…”. As you exhale, intend that you’re releasing any pain, resistance, or stagnation. Be curious about what you find and feel. Refrain from judging or resisting. Just “turn toward” whatever you discover, and keep breathing slow and deep. Allow the inhale to draw breath way down into the base of the belly. Allow the exhale to carry out the air from the deepest pockets of your lungs – and all the little nooks of your being.
Be well,
Dr. Peter Borten
[post_title] => Mind (Breath) Over Pain
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There is so much research about the benefits of journaling: stress relief, sparks creativity, improves confidence, helps with conflict resolution, improves writing, boosts memory, increases emotional intelligence, helps achieve goals, evokes mindfulness, improves health and healing, and makes you smarter.
But sitting down with a blank sheet of paper and expecting to pour oneself through the pen can be a bit daunting for even the most inspired writer.
To help you get through that first step of putting pen to paper I’ve made a list of 5 things you can journal about and why.
Write about goals and progress on goals
Pro tip: You’re way more likely to achieve your goals if you simply write them down. The process of writing your goals signals to your brain that they are important and then your brain organizes and prioritizes based on that information.
By journaling about your goals you not only are able to clarify what you’re really going for, you’re also able to expand upon them and push yourself to dream even bigger. Write about all of the details of how it will feel to achieve the goal, what it will look like, and the affect it will have on your and your loved ones.
Then, write about your progress as you move forward so you can notice that you are evolving and expanding. This helps propel you toward your goal even more because you see the momentum that’s building and ride that wave to completion.
Explore and resolve challenging experiences and emotions
We all face difficult times in our lives and relationships, but it’s what we do during these times that make the biggest difference in our overall happiness. Journaling is a great way to relieve the stress of these situations and put things into context so we can process and release.
Just putting the experience and accompanying emotions into words makes the experience knowable, and therefore manageable.
Start by just getting it all out – even if it’s illegible and nonsensical. Don’t censor or edit yourself, just be in the ick and let it out.
Once you’ve moved through the surface feelings and emotions, dive into the deeper layers of what’s really going on for you. Try seeing things objectively and write down your observations about your thoughts, emotions, and behaviors. Forgive yourself, and anyone else involved, for the confusion, hurt, and struggle.
Then see if you can find a lesson or an opportunity for growth for yourself in this situation and journal about what that would look for you.
Lastly, answer this question: How would I move forward in this situation from my deepest values and highest Self?
Self reflection
Use your journal to tap into what’s going on with yourself. Where are you at? How are you feeling? What’s going on for you?
Getting your musings, ideas, and feelings onto paper help you to understand and assimilate them so you can move forward with more grace and joy.
Imagine you’re talking with a really good friend that won’t judge you at all for any of your thoughts or feelings and just write. If you get stuck it might be helpful to go through some of the major categories of your life and reflect upon how you’re feeling about them: friendships, livelihood and impact, health, romantic relationship, creativity, community, play, and spiritual health.
Don’t be afraid to go deep. Ask yourself the questions you’re afraid to ask. Get to know yourself.
Develop your intuition
Journaling is like speaking to yourself and listening at the same time.
If you have any concerns, issues, or questions write them down and request your unconscious to come on board while you’re meditating or sleeping to bring you answers beyond your normal awareness.
Then when you’re done meditating or when you awaken immediate write for ten minutes about any breakthroughs or revelations.
You might be surprised what creativity and inspiration come to you!
Reflect on the positive things in your life
Journaling about a positive experience let’s your mind relive it, which boosts confidence in your ability to create happiness.
Start by just making a list of five things that you’re grateful for today. As you do this, you’ll become aware of awesomeness that is already present in your life. Practice being as present as possible with these pieces of joy in life.
Writing about the good things changes your orientation from scarcity and stress to abundance and peace, simply by shifting your focus.
Journaling is a super valuable practice in any amount, but making it a habit that you do every day creates profound change. If you’re feeling stuck around what to write about – try one of these five things and if none of them are calling you, just set a timer for five minutes, put your pen to paper, and write without stopping. Yes, some of what comes out will be craziness, and that’s okay! The point isn’t to write for the entertainment of others, it’s to provide an outlet for you to express, release, and reflect.
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About ten years ago I wrote a series on longevity. Since then, my thinking has changed a little and the world has changed a lot, so I decided it’s time to revisit the topic. Most importantly, I’ve wanted to get our community to focus on reasons to live rather than the fear of dying. My recommendations so far have been: (1) Love life and live for the present (2) Work, stretch, and relax all parts of yourself (3) Dance with consciousness (4) Reduce media consumption (5) Pay attention to your breathing (6) Eat less (7) Prioritize community and service (8) Exchange love and touch (9) Optimize your sleep (10) Laugh more (11) Keep your heart open. You can read each of these articles on our site.
This week we’ll look at some Daoist perspectives on longevity. Longevity and immortality are goals mentioned frequently in early works of Daoism (Taoism). I have translations of old texts that detail methods for avoiding an early death: withholding ejaculation; drinking elixirs made from special herbs, metals, and animal parts; performing certain rituals at auspicious times; and wearing magical amulets. I’m not entirely convinced that these approaches prevent death, but I do have great reverence for the way of life Daoism prescribes, the essence of which is beautifully conveyed in the ancient books Dao De Jing (Tao Te Ching), Yi Jing (I Ching), and Zhuang Zi (Chuang Tzu). I recommend everyone has a copy of at least the first of these.
#12: Simplify.
One of the virtues mentioned in Dao De Jing is jian which means simplicity or frugality. It’s pretty much the antithesis of the trend among modern humans to be perpetually busy and acquire ever more stuff, more complexity, and more information. We tend to believe we need to do more and accumulate more in order to be safe, knowledgeable, in control, approved of, and happy. I would guess that most of us also have a hidden belief that our acquisitions will tether us to life and protect us from death. In practice, however, the more we subtract from our physical and psychic hoard, the freer we are, and the less encumbered our lifeforce is.
Frugality isn’t just a matter of being economical with money. It means not seeking to acquire what we already have or don’t need. It means curtailing useless expenditures of energy. It means not generating needless complications. It means keeping life simple by knowing what matters most and consistently prioritizing that above all else. It means utilizing the currents of life to get where we want to go. Dao, like water, takes the simplest path – the path of least resistance. Speaking of which . . .
#13: Go with the Flow / Don’t Resist.
I could write a whole book on this concept, but in the spirit of simplicity I’ll keep it brief. Going with the flow could be seen as an extension of simplicity, but it’s worth exploring this idea separately because it’s just so important. The nature of life is to change and flow, yet one of our primal impulses is to resist, to say, “No” to everything that makes us uncomfortable. It’s natural to do this, but it almost never improves our circumstances or experiences.
If we momentarily resist something and then relax and accept it, we get right back into the flow. But when resistance is held in a prolonged way – like longstanding grievances, fears, ongoing stresses, etc. – it becomes pathological. Resistance eventually leads to stagnation, and stagnation – whether physical or psychological – squelches the flow of life and feels bad. It can make us sick in all sorts of ways. Sadly, we tend to resist feeling the discomfort that stagnation causes, which of course leads to more resistance and more stagnation.
The solution is to stop resisting. Feel willing what’s happening in your body – including the felt experience that arises whenever you resist something. Get to know this feeling and see how readily you can relinquish it. It’s also worthwhile to dive into the feeling and see what it can teach you about yourself. What happens when you “turn toward it” and let yourself be curious about it? We have a workbook called Freedom to help you through this process.
#14: Be One with Nature.
The natural world birthed the human species and all other lifeforms that share the planet with us. It provides for all our needs. Everything – even the “manmade” stuff – is supplied by Nature. And yet, it’s easy as a modern human to live in a way that’s utterly disconnected from it.
When we’re disconnected from Nature we lose something – a source of calibration and wisdom. It’s like a nutrient deficiency that hasn't yet been defined by science. When we reconnect with Nature there are measurable positive impacts on our physical, psychological, and spiritual health. Cultivating reverence for Nature and our place in it can profoundly change our lives. It slows us down. It helps us pay attention to the details. It gives us perspective. It reminds us to be fascinated. It’s a wonderful, perennial teacher.
If we endeavor to live a longer, richer life, we might start by asking, what is this life thing? What are its patterns and cycles? How and why does it start and end? What are its limitations? What feeds it and stifles it? It’s fine to consider the ideas of doctors, scientists, philosophers, preachers, and spiritual gurus. But we’ll only get a narrow slice of the truth if this conversation is limited to what other humans think about humanity. It’s like trying to fathom Pakistani culture without actually visiting Pakistan.
When we enter direct conversation with the natural world and life itself, we find there’s no end to what we can learn and how we can grow. The deepest revelations can’t be conveyed through an intermediary.
We belong to Nature, not the other way around. Remembering our place in the natural world gives us a sense of wholeness and belonging; of being fully alive; of being part of something infinite and undying; of being supported and guided. It also prompts us to recognize that the way we treat our world has a direct impact on the whole system – ourselves included – and this makes the longevity conversation more holistic. Instead of asking, “How can I get more life?” we find ourselves asking, “How can I honor my species … and all species … and this magnificent planet … and the Source of everything?”
Be well,
Peter
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