Agitation

Troubling Times 

We are in a time where many are struggling with the affairs of the world, though some observers reflect that it has always been the case. Still, it is likely that the barrage of social media sources presents ever greater exposure, and that currently there is an unusually high degree of divisiveness and animosity in our culture.

While it’s always a reasonable strategy to seek to seclude ourselves from that which troubles us, the biological truth is that we are designed by life itself to always receive and process information. A long-term avoidance strategy is unlikely to be in our best interests.

Still, brain science tells us that there is great benefit in managing our exposure to that which is deeply disturbing. When we overly engage that which is senseless or beyond our ability to express any control, we create a cycle of hormone secretion that is not helpful. On the other hand, when we are engaged in arenas in which we have some agency, some ability to act, we receive positive brain secretions.

These are strong, biological reasons to have management strategies for exposure to the troubles of the world. This should include respites and retreats too. 

That said, there is a more beneficial approach. Let’s call it “agitation contemplation.” As an aside, it’s an aspect of the psycho-spiritual development of the characters in the plot of The Reckoning of Grace, Book 3 in the Saga of Grace series. Some might call it an exposure strategy.

The starting point comes courtesy of Pema Chodron, the great Buddhist teacher, who proposes that our sweet spot in our growth and development is to “lean into the sharp points.” An idea that many immediately decide does not sound comfortable. Indeed, it can be very disturbing, which is the whole point.

Here’s how it works.

·      Find a time and setting to intentionally expose yourself to something that agitates. It could be a limited amount of doomscrolling on social media, or reading media pieces that are disturbing, or even conjuring the memory of some recent interaction that is or was unsettling.

·      While engaging the source of agitation, deliberately indulge it. “Lean into the sharp points.” Use your imagination, or explore it thoughtfully.

·      All the while, notice the feelings that arise. Especially observe how it feels in the body. If you can, watch for a rising need to pull away, or to distract.

·      That is the moment to gently lean in a little bit more psychologically, to gently provoke those feelings.

·      At that point, draw attention to your breath. Notice the rise and fall and rhythm of breathing. See if you can simply hold yourself in the experience of the feelings.

·      If you want, you can practice getting closer to the feelings in the body, or drawing away, always using steady, deepening breath. You’ll soon become aware that feelings which formerly were too much for us can be allowed to simply be.

·      With practice, with presence, with breath, we begin to find that not only can we hold space with our agitation, it can become less and less agitating. As a matter of fact, our capacity to engage disturbance will increase over time.

·      There is the possibility of becoming at ease amid significant difficulty or distress.

Why would we want to do this? Why engage that which disturbs us?

It’s simple really. When we no longer seek to avoid our discomfort, we can better cope with reality. Better still, we can become far more effective in difficulty, which is not just good for us, it brings real benefits to those around us.

A very good friend, who is much practiced in “agitation meditation,” says it’s the same way that silt will settle out of water if we just allow it to be still for a time.

Seeing True in Reality and In Practice™

As the people of Al Anon recovery might like to frame it:

We did not cause this problem, and we cannot cure it.

However, without awareness we are likely to contribute to it.

***** 

“Cuddle up to your fears and pains. Make friends with ‘em. See what they have to teach ya.”

~ Jim Peterson

Footnote: If you’d like to further explore this use of breath as a powerful tool, consider the audio set: Breathing, Releasing and Breaking Through: A Practice for Seeing True.