Category Archives: Minding my life

I find myself in other people’s stories. Maybe you will find yourself in mine. In “Minding My Life” posts I get up close and personal with the stuff of life. Sometimes reflectively, sometimes currently, sometimes imaginatively. Always, as happens from the writing of it, mindfully.

When Life is Unfair: Getting from Upset to Calm, from Reaction to Action

Things happen that aren’t fair. All the time. And sometimes life hands us what feels like a particularly unfair hand to play.

• Maybe you get passed over for a promotion. Even though you’ve been there longer and do a much better job than the person who got it.

“Sami” by Rachel Parker

• Maybe you weren’t even considered. Because of your gender. Or race. Or religion.

• Maybe you get lung cancer. Even though you never smoked a day in your life.

• Maybe your candidate does not win, even though the popular vote was hers. Because: electoral college.

• Maybe you very much wanted a child. And now it’s not possible. And everywhere you turn you see people having children. Even people who don’t want children and have no business being parents are having children.

• Maybe you work two jobs, sometimes three, to make the mortgage. And bankers and brokers who cheated and lied got away with it with impunity.

• Maybe no one knows or understands what really happened all those years ago. Yet they hold the consequences of an action against you. And cross the street when they see you coming.

• Maybe your divorce settlement…

Enough said. You get the idea.

When it comes to hard things in life, unfairness can be especially hard to deal with because thinking it should be fair is hardwired into us: unfairness (toward our own self or even witnessing it toward another) automatically triggers a response in the amygdala, the primitive part of our brain that is related to fear and anger, and responsible for cueing the fight/flight/freeze response.

And even though rationally you know a divorce settlement is not going to sneak up and devour you like the saber toothed tigers on your ancestors’ minds, your brain will not automatically compute this. For all intents and neural wiring-purposes, the amygdala registers the unfairness of that what-have-you as if there were a saber toothed tiger about to pounce. And I don’t know about you, but at 2 in the morning I’d rather be asleep than at the mercy of my amygdala, thankyouverymuch.

It all happens —trigger and reaction— unconsciously. Until it doesn’t.

Byron Katie says: “Would you rather be right or free?”

“Hunh?!” you might be thinking. “Of course I want to be free. But it’s so unfair. And I AM right.” That is certainly what I thought the first time I heard that.

You can probably list 10 reasons, easy, why the whole darn thing is just wrong, why it’s unfair. And you very well might be right.

I am not here to talk you out of your reasons for upset, goodness no. What I would like to do is offer a way for you to not be at the mercy of your upset… a way to find calm a bit sooner the next time you are dealt an unfair hand. After all, the sooner you find calm, the sooner you can sense for what IS possible when the dust of upset settles.

Getting from Upset to Calm: 7 Steps

Step 1: Pause

No matter how compelling the he said-she said-who did-whats it in your head, pause.

Whatever helps you pause, do that. A shower, a few deep breaths, a walk around the block, three minutes of juggling, a nice tall glass of cool water, a cup of tea… Do it. Pause.

Step 2: Notice

Notice what is happening.  If you have any trouble with this one, ask yourself:

How do I know I’m upset? What is happening?

“Well, funny you should ask,” you might say. “I can’t sleep. My mind is racing. I keep playing it all over in my head. My back has seized up. I want to break all the things…”

That sounds hard. And hard is hard. Good work noticing.

Step 3: Notice your thoughts AS thoughts

For this step it can be very helpful to jot the thoughts down on paper. (Hey, you don’t have the calm or presence of mind to sleep or do anything else anyway, right? Take the time to write the thoughts down. This will help you notice each and every one of them as what they are: thoughts.)

“I can’t sleep.” Thought.
“It’s not fair.” Thought.
“I’ll never ____.” Yep, thought.
“It’ll always be _____.” Hello, thought.

Maybe the thoughts you are noticing involve name-calling and blaming. Notice.

“So and so is a bitch.” Thought.
“So and so is a spoiled brat.” Thought.

Maybe the thoughts have a narrative arc, a storyline. Maybe they’re a string of thoughts all daisy-chained, or all chain-linked-fence together.

A NOTE ABOUT NOTICING: You are not trying to stop, neither are you trying to feed into, the thoughts and story. You are not trying to talk yourself out of or into anything. You are simply noticing. It may feel like watching a movie in your mind's eye. It may feel like hearing a soundtrack on repeat. Simply notice. And jot the thoughts down.

Step 4: Notice how the whole thing feels in your body

Notice where you feel the reaction, the upset, the discomfort. Put your hand right there.

Putting your hand where you feel the upset can be especially helpful, and with quick calming effect, when the discomfort involves heartache. (Put your hand right on your heart).

Other times, the discomfort jumps right over heartache and goes straight to anger, or rage.

“Discomfort?” you might be saying. “Discomfort?! I’m so angry I could break all the plates!”

Goodness yes. I feel you! Anger can be a little harder to put your hand on, so to speak. Anger may not want to sit, goodness no. And those plates feel mighty tempting. However, unless you can do without your plates and no one would be hurt in the breakage of plates, you might want to do some more noticing before you smash all the china.

If this step of noticing how it feels in the body is difficult for you, try asking yourself:

How do I know I’m upset? What happens?

Maybe your heart is pounding. Maybe you can’t see straight and your head feels like it’s about to explode. Maybe your vision is blurry. And your brain feels buzzy. Maybe it’s like someone just punched you in the gut.

OK. There you go. You’re noticing.

Also? Hello, adrenaline and cortisol! Remember the fight-flight-freeze response that is hardwired into us for survival? You’re a normal human animal and your body is responding to the alarm cues. Good to notice!

Step 5: Notice that you are noticing

“Wait, what?!”

This one might sound silly but I promise: noticing that you are noticing can make all the difference between being totally 100% upset and finding calm.

It’s easy and, for most of us, automatic to jump from upset right to distraction or reaction. But in the moment that you notice that you are noticing, you introduce a powerful new variable into that old equation: awareness. And awareness is one of the most important factors in change.When you are 100% and automatically in upset mode, there is no part of you available to take care of the upset. You can’t see it with any kind of perspective because you are right in the thick of it. Once you notice that you are noticing, that is when you are no longer 100% it, blindly reacting, and at its mercy.

Even if only 1% of you is noticing and watching your reaction —be it rage, be it blame, be it despair, be it hopelessness, whatever it is— that is 1% that is not upset and reacting.

While 1% of you noticing is not nothing, sure, it can feel pretty darned insignificant in the face of 99% still in full reactivity and break-all-the-plates mode. This brings me to…

Step 6: Be (in) Presence | Become Present

Presence —for our purposes, with a capital P!— is a quality, a state of mind, a way of being. Presence is a kind gaze and alert ears. Presence turns toward whatever is there. Presence does not push or pull with any kind of agenda. Presence wants to understand. Presence has all the time in the world. Ah, Presence. Presence deserves a superhero cape, for sure!

The 1% (or maybe more, now!) of you that is noticing that you are noticing what is happening? That is you being in Presence for yourself, and being primed to be in even more Presence. (Whereas when 100% of you was in upset mode, you were totally identified with the upset, and for all intents and purposes, there was no percentage of you available for the upset. Make sense?)

Presence, especially in the face of upset, doesn’t happen automatically for most of us. The good news is that being in Presence can be practiced. The quality of Presence can be cultivated. It is in the practicing of being present, and with the intention of being in Presence, that most of us find it.

Ah. Did I just hear you sigh in relief? Yeah. Me too.

If it’s hard for you to even begin practicing being in Presence, or if the upset is so great it’s hard for you to find even a smidgen of perspective from which to notice yourself, try “channeling” Presence.

“Channeling Presence” is like using training wheels until you can ride the Presence bike on your own.

How to Channel Presence

Bring to mind a calm, grounded, compassionate, kind, and endlessly patient person, place or thing. (Real or imagined, alive of dead, no matter. Make them up. Or borrow them from a movie or a book.) And then imagine how that person, place or thing would be with you right now in your upset.

When I am upset and need to find Presence, I sometimes channel a group of wise old women in an old-timey village in the mountains. These ladies’ laps are wide and welcoming, their chins grow hairs and they don’t care, their eyes are fierce and ever so kind at once, and they have all the patience and wisdom in the world. They are the best listeners. Sometimes they do a drumming and dancing ritual around me (especially good for anger), sometimes they go off and concoct a magical broth-y thing or potion for what ails me, sometimes they chant sounds in an ancient language to put me to sleep, and sometimes they just hold me while I cry. They see me, they hear me, they honor me, and they are not very impressed by my upset. (Which doesn’t mean they don’t care but does mean they are calm).

My sweetie uses the image of Maurice Sendak’s island from the movie “Where the Wild Things Are” to find Presence.

For some folks Presence is a religious figure or deity, like God, or Jesus, or Mary, or Kuan Yin, or the Buddha.

For one of my clients, Presence is a big cat she knows named Herman! (I tell you this with my client’s permission.)

It doesn’t matter if Presence is a who, or a what or a where. What’s important is that your upset gets to be met by Presence. And in doing this —in “channeling” how this person, place or thing would be with your upset— you are actually being present for yourself. (Thanks to mirror neurons!) You, yourself, are being self-in-Presence!

After channeling Presence, notice the intensity of your upset now. Chances are good it has dialed down. Maybe it went from 99% to 80%. Good. Maybe it went to 95%. Good. Maybe it dropped to 50%. Good. Try not to take the change personally. You aren’t a better person if your upset dropped more, you are just a person with less upset.

Being you-in-Presence and channeling Presence is a practice. It’s often not automatic, especially in the face of unfairness, but you get better at it the more you do it. And intention always helps.

Step 7: Take care of your animal body

Animal body?!

Why yes. The very same animal body that gives you your amygdala and allows you the wonder of experiencing the world through your senses, that very same animal body requires food, shelter, movement and rest. Every day.

Have you eaten? Do you need another glass of water or a cup of tea? Has it been too long since you moved your body in an intentional way?

Remember: Take care of your animal body. Your mind will thank you!

Alright. That’s it. That’s the steps.

Here’s a cheat sheet:


“But,” you may be saying… “what about the unfair thing? It isn’t right, dammit. What about that?”

Getting from Reaction to Action

When the disturbance and upset of reactivity has calmed, and with Presence driving the car of you, you can revisit the unfair matter. When you have listened to the upset and understood what it wanted and didn’t want for you, when you have made the space to be with it rather than be it (i.e., identified with it), you may well be amazed at the clarity available to you now. (And even if things aren’t clear yet, you are better off, and closer to clarity, for feeling calm.)

Clarity is a gorgeous thing. Clarity and possibility go hand in hand. From a place of clarity all sorts of possibilities are bound to spring into awareness, possibilities you were too blinded by upset to see when you were at the mercy of the upset and automatically reactive.

What, in the calm new light of literal or metaphorical morning, is available to you now? What did your upset thoughts and stories keep you from seeing before?

Being calm does not (or at least not necessarily) mean passively sitting back and doing nothing. (Though there is certainly a place for doing nothing, as well. And when consciously done, doing nothing IS doing something. But that’s for another time.) The action that does arise from a place of calm consideration will be clearer and more lucid than anything upset could have offered you on its own.

Clarity is the edge from whence things change for the good and in a way that is much more likely to stick.

From a place of clarity things change not because we ranted and raved, not because we pushed and bullied and name-called, but because we ourselves took care of and listened to and made room for the part(s) of ourselves that needed care.

Be kind. Be kinder to yourself than you imagine is possible. And please don’t send the upset part of you into the world to negotiate or do battle. Reactivity is like letting the drunk person drive the car home. Don’t.

Meet yourself and the world with Presence, with kindness and with understanding, and see what clear-eyed, and fierce, action comes from there. I, for one, can’t wait to see.


Acknowledgements & Links:

A special thanks to Ann Weiser Cornell and Barbara McGavin for their language and bountiful teaching about being self-in-Presence. And to Gene Gendlin for his seminal work developing the process of Focusing. Ann and Barbara, my favorite Focusing teachers, teach many online and in-person classes and workshops. More info HERE. Focusing is especially helpful for Steps 4 - 6, as well as for the stage of moving from reaction into action. 

A special thanks to Byron Katie's lucidity and teaching around working with stressful thoughts and stories. Her process of identifying stressful thoughts and then meeting them with understanding is particularly helpful for Step 3 (above). Information and examples of The Work of Byron Katie HERE.

A special thanks to Tara Brach for freely offering hundreds upon hundreds of talks and retreats related to awakening from suffering. Listen or watch HERE.


A case for crying: Reflections on homesickness, birthdays, and going back for parts that got left behind

A case for crying: Reflections on homesickness, birthdays, and going back for parts that got left behind

Dear Ones,

For me, birthdays are always a time for thinking back, and in the last years when I have thought back on other birthdays the needle invariably has settled around the memory of one birthday in particular… There is something incomplete, unfinished about that one. Probably me-then is still needing something. This here is me-now, years later, going back for her…

Three weeks shy of my twelfth birthday found my parents standing on the roof of the airport in Chile waving goodbye to my brother and me as we set off for Quito, Ecuador to board at a school dedicated to educating (and keeping in line!) the children of missionaries, which we were. My youngest two siblings remained in Chile.

As the oldest, I had always done my fair share of taking charge and taking care of things I thought needed caring for, tending to, or fixing. Some would call that flair for care “bossy,” but isn’t there always more to those things than what an easy label implies? “Besides, what’s so wrong with bossy?,” I say with a hand on my hip: I’m a helluva good at knowing what’s missing, what’s broken and what needs fixing. I can look at something and see what’s broke before you even register what the thing itself is. Anyway, where was I? Ahh yes…

When Karl and I boarded that plane on that 22nd day of January 1980, the mothering and care I knew so well to extend to others served me not one bit: I had not the first clue about directing my superpower onto my own dear self. Also, Karl who would be living in a separate wing in the dorm from me, understandably wanted nothing of a barely-older-than-he sister taking care of or fighting any battles for him thankyouverymuch.

On the plane I cried and cried, quietly, mind you, as secretly as possible, but still. I would cry plenty more at school also, but always —if it could be helped— alone and, I hoped, out of sight and sound of anyone. Apparently I believed there was something wrong with crying and with a person who cried. Oh dear. Oh, dear…

The dawn of my very first morning at school found me awake earlier than my roommate and rummaging as quietly as I could —sense a pattern here?— for a notebook and pen. That was the day I began writing letters as if my life depended on it. I’m sure my letters home contained agonizingly detailed accounts of this that and the other and not much mention of how I felt. I wrote almost every day but I don’t think I ever fessed up to crying and how homesick I was for Chile other than the usual sign off of “I miss you tons” or “I love you.” If you read between the lines, though, it was there: a homesickness so constant it would cry me to sleep most nights, while I tried, as best I could, to keep it quiet and secret.

Year before last when I met the man I would fall in love with, one day he saw me crying. I let him see me and it didn’t scare him. It did not make him turn away. It did not even make him try to make me stop crying. He just sat with me while I cried. Later, I forget if that day or another, he would say to me: “You are the quietest cryer I have ever met. How come you don’t make noise when you cry?” That was the day it started dawning on me that maybe I did not have to cry alone and keep it a secret. I had a lot of things to cry about and he wanted to be with me while I cried. (Wait, what?!) And sometimes he even cried with me.

I’m not sure when or why I picked up the belief that crying is shameful, but I had. Back when I was 12 I must have thought: Whatever would people think if they found out I was so homesick? Me-now replies: That I was homesick?

“Be strong,” people say. All the time people say that. Have you noticed?

Thing is, there is a lot to cry about and the more we try not to cry when something in us wants to, the more brittle and hard we become. And brittle and hard is not actually strong anyway! Brittle and hard takes a toll, especially on the body. I know. I know from my own body’s experience and from the bodies I touch every day. Brittle and hard is much more likely to be injured. Soft and supple is flexible and bendy, giving here, taking there and allowing for the support of the ground and the support all around us, rather than trying to keep it all in and hidden and pretending all is fine when it isn’t. The body really does not when we pretend things are different than they actually are.

I turned 12 in the days before e-mail, when snail mail letters —especially the ones that had to cross a border or two— took what seemed like forever, which is exactly how long it took letter #1 from home to arrive at school. In actuality it was probably somewhere between one and three weeks —like I said, forever. I turned 12 also in the days of outrageously expensive phone calls, especially international ones, and especially on my parent’s missionary “allowance.” But on the morning of February 10 I was woken up by a knock at my door and the dorm-father’s voice saying, “Heidi, there’s a phone call for you.” It was my mom and dad calling to wish me, their oldest daughter, a happy birthday, singing it to me, I’m sure, followed by three minutes in which four of us —for bleary-eyed Karl had joined us by then— would exchange the quickest of quick I-don’t-know-whats. To this day, I am not a fan of talking on the phone but I remember not knowing what or how to say anything, certainly not as fast as I knew I needed to; all I could see in my mind’s eye was a picture of the place called home where my parents were, surely, huddled around the one and only, black, rotary-dial, rope-chord phone in the living room in the house where I wasn’t in Temuco, Chile. And anyway, what can be said in 3 minutes?

“Three minutes is just not enough.” I said this once to a friend as I recalled this birthday memory. And she, playful and wise soul that she is, replied: “Wouldn’t that be interesting to test?”

I was a bit puzzled but said, “Sure.” And then she proceeded to tell me, for 3 minutes, all the things she loved, including, yes, the things she loved about me.

Three minutes. What can be said in 3 minutes?

Today, in honor of me-then who, in writing this I go back for, and in honor of all of us who cry or want to cry or can’t cry or are embarrassed to cry, and in honor of anyone with a homesickness or a longing for something which they may not even have words for, in honor of us all: What can be noticed and said in 3 minutes? Set a timer. Ready, set, PLAY!

Maybe you’ll write it down. Maybe you’ll even put it in a letter to someone: What do you hear? What do you see? What do you sense? What do you remember? What’s it like around you? What’s it like inside you? What feels good? What feels OK, so OK even that you get to take it for granted? What feels hard? What makes you cry? What do you miss?

Ahh, the presence of what’s missing…the space left by what’s not here… But, funny, that! Because the moment we notice that we miss something, aren’t we then, in the noticing, experiencing it ever so intensely? And in some way then isn’t what is missing even more present?

Maybe missing is just be another word for love.

Missing you. Wishing you were here… Oh wait–!


Alone in the Cafeteria

Alone in the Cafeteria

Lonesome? Pull up a chair. This is for you.

Everyone knows the alone in the cafeteria feeling. Even people who never sat alone in the cafeteria know the alone in the cafeteria feeling.

You sit down. You open your brown paper bag hoping your mom didn’t go too heavy on the carrot sticks again. Next to the carrots and under the sandwich you find a brownie and a folded up note: I love you, sweetheart, it says.

Everyone knows the alone in the cafeteria feeling. Even people who never sat alone in the cafeteria know the alone in the cafeteria feeling.

You grow up and alone in the cafeteria changes clothes. Maybe it starts wearing hipper outfits. Maybe it starts only wearing clothes that won’t draw the eye. Or that always draw eyes. Maybe it only ever wears fancy suits. Maybe it would not be caught dead in a suit. Maybe it wears tents and mumus. Maybe it wears mini skirts that couldn’t be minier.

Everyone knows the alone in the cafeteria feeling. Even people who never sat alone in the cafeteria know the alone in the cafeteria feeling.

Today you look around a potluck table. A lucky table it is, covered as it is with pots of this and plates of that, shamelessly eavesdropping on the laughing, the chatting, the music, and spying on the footsies, the winks, the tapping toes. Even though you just arrived, it likes you, this potluck table, and when it asks you to read something you wrote, you do. More, it says, laughing, read more.

Everyone knows the alone in the cafeteria feeling. Even people who never sat alone in the cafeteria know the alone in the cafeteria feeling.

You wake up early and find alone in the cafeteria camped out in your chest. You would kick it out but you know it would only come back tomorrow having changed its clothes. And since even in a new purple ruffle hopscotch bikini everyone knows alone in the cafeteria, today you say hello.

Anyone sitting here? it asks.

You are, you say, scooching over to make room.

(c) Heidi Fischbach, 2015

Heidi’s Table

2464 Massachusetts Ave. #405
Cambridge, MA 02140


©2010-2017 Heidi’s Table