The Ups and Downs of the Holiday Season

Today's article is a guest post from Gregg Krech. Several years ago, I had the opportunity to take a weekend workshop with Gregg on Naikan, which is a powerful practice of self reflection and cultivating gratitude with roots in Jodo Shinshu Buddhist teachings. The basic practice is deceptively simple. You focus on your interactions during the day, and take time to reflect on the answers to each of three questions.

What have I received from others?

What have I given to others?

What troubles and difficulties have I caused to others?

You can do this focusing on a single person, group of people (like family, friends, or co-workers), or you can bring in all your interactions during the day.

After that workshop, I did daily Naikan reflections for over a year and a half. Since then, I revive the practice whenever I feel like I've lost touch with the numerous gifts coming into my life, even during difficult times. My life has shifted as a result of this work, and I'm grateful to Gregg for having introduced us to it during that workshop, and also for his book on Naikan, which explores the topic more in depth.

I hope you enjoy Gregg's timely piece today. Given how challenging the holiday season can be for many folks, I think this exploration of an alternative set of "three poisons" is a helpful antidote.

The Ups and Downs of the Holiday Season

by Gregg Krech

One of the most common messages in a holiday card is, “Happy Holidays.” We generally expect the holidays to be joyful and happy. We hear uplifting Christmas music and we have images of presents under Christmas trees, menorahs and Santa Claus. But the reality of the holiday season is a bit different. More of a mix of up and down moods and moments. Along with the Christmas music there are financial pressures. There are also crowded stores, heavy traffic, family infighting, and a certain amount of loneliness. When we find ourselves feeling depressed, overwhelmed or in despair, we think, “What’s wrong with me – it’s the holiday season? I’m supposed to feel good.” But we don’t – at least not all the time.

Let’s look at what I call the Three Poisons:

Expectations

Control

Mindlessness

How do they affect our experience of the holiday season?

Any time we have high expectations (actually, any expectations at all) we are setting ourselves up for disappointment. What are your expectations going into the holidays?:

• Everybody in the family should get along with one another.
• I should give people I love lots of nice presents and I should also receive lots of nice presents.
• I should send out and receive holiday cards.
• There should be wonderful decorations and lovely white snow (Note: I live in Vermont).
• I should feel grateful and joyful and other people should be cheerful and pleasant.

These are just a few examples. See if you can discover your own underlying expectations. When you have a moment in which you feel disappointed or angry, can you investigate the expectation you have that hasn’t been met?

Realistically, we can’t simply tell ourselves to drop our expectations. We don’t have that kind of control over our minds and hearts. What we can do is to bring an awareness to how our expectations create disappointment, resentment and even anger. We can become conscious of how our expectations often poison our ability to simply enjoy what life places in our path. That awareness itself can help us to better accept situations that would otherwise push our buttons.

The second poison is control. Many of us use the holidays as a time for reconnecting with our families including those family members who would be doing so much better if they would just take our advice about how to fix their lives.

Of course they haven't in the past, but this might just be the time they're ready to listen and "see the light." As an alternative, why not leave our teacher/counselor hat in the closet and just concentrate on being a loving son/sister/cousin/parent. We can play this role quite well without ever giving advice. And if someone else is trying to fix your life, well, just listen, thank them for their concern, and perhaps ask them if they'd like to go outside and help feed the birds or make a snowman.

Expectations are often the precursor to control. We have an idea of how we want things to turn out and now it is up to us to orchestrate the situation to make sure that happens. There’s nothing wrong with trying to host a nice dinner or party, but we have to allow life to unfold in its own way. There is a term in Japanese – jiriki. It means self-power. Making a conscious effort and taking action can be valuable. But trying to control the outcome is a guaranteed formulae for stress, anxiety and, ultimately, disappointment.

So use the holiday season as an opportunity to practice acceptance – it’s an undervalued quality that most of us could benefit from.

Finally, there’s the third poison of mindlessness – specifically the kind of mindlessness that comes from rushing. The more we’re in a hurry, the more our minds tend to abandon the present moment and think about what hasn’t happened yet. So we need to find a way to anchor ourselves in the present, even on busy days when there’s so much to do. When I traveled with Thich Nhat Hanh in the 1980’s, he taught us to use the ringing of the phone or a red stoplight as a cue for pausing and coming back to our breath. You can use this strategy with any external cue, or create one yourself with an app on your phone. The idea is to have a regular system for pausing and reconnecting with what’s happening right now.

In Japanese Psychology we learn not only to reconnect with the present, but also to reconnect with the world around us instead of getting stuck in our heads. So another way to enrich your holiday experience is to practice using your senses. Touch and smell the world around you. Close your eyes and just listen. Taste your food instead of reading the news while you eat. Self-focused attention is associated with almost every psychological disorder, so use the holidays as a way of engaging with the world around you.

When you find yourself caught up in the ups and downs of the holidays, just enjoy the ride. The bouncing is good for your spiritual muscles. And if you find yourself out of breath – that’s wonderful. It means your attention is in the right place.

Gregg Krech has been studying and teaching Japanese Psychology for 27 years and is the author of several books including, The Art of Taking Action: Lessons from Japanese Psychology (2014). He is currently conducting an online retreat for Tricycle magazine on the theme of Self-Reflection and Gratitude. In January, he will be teaching a distance learning program for the ToDo Institute called Living on Purpose as a way of launching the new year.

Balck Friday is a Capitalist Trap

I wrote this post two years ago, but a lot of it still rings true for me today, "Black Friday," a faux holiday intimately tied to the "constant economic growth as necessity" narrative. The one that says we must be "good little consumers" who spend our money and buy stuff, regardless of whether it's needed or not, in order to keep the world turning. The more we individual and collectively make efforts to break free from this narrative, and it's attendant actions, the better.

I was going to skip the commentary on all that Black Friday, holiday shopping madness, but then I stumbled upon this post, and felt compelled to say something.

The author of the post suggests the following:

1. The buying frenzy and subsequent Christmas gift exchange excess are products of a consumerist culture.

2. That Americans, at least, don't have enough joyful holidays, and thus try to stuff all their celebration into this time of year.

3. That those of us who find the consumerist expressions of this season crass and devoid of meaning should suspend our judgment of those sucked into it.

4. That those sucked into the buying and giving frenzy are manifesting love in their own ways.

It all sounds well and good. I'm inclined to go along. Except...

Consider this section of the post:

We live in a consumer world, one where love is often shown through purchases, one where people want to express their deep love for their families by buying them flat-screen plasma TVs and ten-dollar Old Navy sweaters. It is love and that is the form love takes.

The frenzy comes from the fact that Americans don’t have enough holidays, don’t get to celebrate enough. As a pagan I have eight great high holidays a year, all equal in measure, all equally important and significant to the turns of time on this Earth. But most people have all of their main holiday joy packed in to one mad season which has to bear the holiday longings of an entire year. Please go easy on them. Recognize in them a light of love that is bent through the prism of a consumer world, one that not only mediates love for us but also gives us a common, sometimes cheesey language to express it in.

I agree with most of what the author is saying, and yet something is off. All this buying of stuff, often things people don't need or even want - "It is love and that is the form love takes." That strikes me as false. A kind of nice sounding gloss over of what's really happening.

The way I see it, one of the mechanisms of a consumerist culture is to instill inadequacy in people so that they will want more, and buy more. And I think over the years, this inadequacy runs so deep in many people that they feel compelled to give others something of monetary value - often large monetary value - in order to feel ok about the relationship. You want to have a happy spouse - you better give her an expensive ring. You want to have happy children, you better buy them the latest video game machine. You want to keep your friends around, you better buy them some fishing gear, or a new dress, or something worth something.

There's no doubt that people love each other, and want to express that. In fact, it's not even about giving gifts - which is beautiful when done wisely - it's this idea that what's happening at these door buster sales at Wal-Mart and Macy's is all about love. That's bullshit!

How often do you hear it from people towards the end of their lives - that what they want now, and maybe what they wish they had more of in the past, was more time with their loved ones. To tell stories, eat together, walk together, or just sit in silence together. All that stuff amounts to nothing in the end, and people know it deep down.

What I see in the folks buying cheap flat screen TVs, ugly sweaters, ties, useless plastic nick-nacs is a failure to experience love. They love their friends, family, and lovers, but what they are mostly expressing is a need to keep the relationships, to be a "good person" who gives to their loved ones. Sometimes, there is guilt there. Sometimes, there is a sense of duty there. Sometimes, there's a hope that whatever they give will appease their loved one for awhile. But all of it goes back to staving off that feeling of inadequacy, of not "being good enough," for awhile.

Those who actually allow themselves to experience love know how to respond to their loved ones. They override what the dominant culture is telling them to do, and listen for the opportunity to give wise gifts, and then do so. And if they give during this time of year, they do so having reflected upon their loved one first.

Recently, my father made some large bookshelves for my sister and her boyfriend (see above). With the new baby, and a need to make better use of their space, some good bookshelves meant a lot. And that my father actually made the bookshelves himself, taking the time and care to see that they'd fit the space and be functional, meant even more. This to me is an example of wise giving.

Going back to the article I linked to, here's a little more:

If you are looking for quiet this season, remember that quiet can be sought in your heart. It comes best from releasing judgement about how other people do their Yuletide: releasing judgement about the tack and the madness, but to see in everybody that same deep and utter ancient longing for light and warmth, and an impulse to give to others. For many of us, and I do say us, that raw impulse is translated through the media of consumerism, of the mall and the big box store. People work with what they have to work with. The understructure is still the same.

Yes. Releasing judgment of the individuals in your life is vital. That's a core part of a spiritual path in my opinion. However, I also believe that those of us who see the deep damage being done by excessive consumption - the economic yo-yoing, the human exploitation, and environmental destruction behind those TVs, Old Navy shirts, and whatnot - must learn how to express ourselves better with those who don't see it. We must be brave enough to share what we have learned, and share our wishes for the world, with our family, friends, and lovers, even if it causes confusion and upset in the short term. But most of all, we must take the gifts of our meditation practice, our sutra studies, our bowing, our chanting - we must take that and apply it to whatever we say and do around the holidays so that we can express the truths of our lives without placing unneeded an unwanted expectations on others. In other words, we can tell the grandmother who buys us a pile of junk every year about what we most want, and our dreams for the world around us, but we can't demand that she change. And if what we get is more junk from her, then we have the opportunity to accept that junk openly, knowing that we haven't held back.

In my view, a lot of this "not judging others" talk in spiritual communities located in consumerist cultures is tied to the very same inadequacy that drives others to compulsively shop. This "oh, don't judge" voice is often just a cloak spiritual types wear out of a hope that others will like them, see them as "good people." Sound familiar? Think about it. How often do you find yourself biting your tongue instead of saying something that might upset a loved one? And how often does that same comment get labeled a judgment, even if it might just be an observation? This is one of the places I think Marshall Rosenberg's work with Non-violent communication is helpful. Because my own experience has shown me that often when I'm biting my tongue it's driven not by loving patience and wise consideration of the other person, but by a fear that whatever I say will drive the other person away. Or make them see me as a "lesser person." It's no better, really, than impulsively buying them an expensive toy they don't need.

Recently, I commented on a sangha friend's Facebook page that we should move Thanksgiving to another time of year, and reshape the holiday fully around gratitude. Divorce it from it's genocidal past, and perhaps also from it's genocidal present (i.e. turkey murder). As the author of the post I'm writing about said, we Americans need more holidays of joy. Re-framing Thanksgiving could be one way to offer people a chance to express love without piles of material gifts. Some already use it in this way.

Now if only I could figure out a way to liberate all those turkeys...

Loneliness During the Holidays

This time of year tends to be challenging for me. I would guess the same is true for many others out there. And what's interesting to me is that although the level of activity with others is often ramped up, so, too, can the feelings of loneliness. Seems like a contradiction, doesn't it? Maybe, and maybe not.

The frantic pace of the holidays, coupled with the darkness and unheeded calls to turn inward and reflect on our lives, make one ripe for loneliness.

Pema Chodron writes: "Usually we regard loneliness as an enemy. Heartache is not something we choose to invite in. It's restless and pregnant and hot with the desire to escape and find something or someone to keep us company."

How often I have felt that, and then done that, in so many ways. I bet you, too, have a fairly long list if you take a little time to reflect on it.

Yet, what is interesting is that, there have been times where I have simply sat with it, breathed into that ghost inside me and watched as it inevitably changed. Not that it always went away completely, but there nearly always has been a softening of the energy when I have given it some space through breathing and meditation.

Given the increased focus on slowing down and paying attention while I've been with people in the past few weeks, I'm finding that there's been less loneliness floating around these parts. Furthermore, when it comes, I'm letting go of identifying myself with it. Just like any other experience, loneliness doesn't define who I am.

How about you? Do you experience loneliness this time of year?