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When I’m worried and I can’t sleep
I count my blessings instead of sheep

and I fall asleep counting my blessings.
-Bing Crosby, White Christmas

The precious hours of the night devoted to sleep seem like a brain and body restoration elixir and (sometimes) a mythic resource for dreams big and small. But even for an appreciator of this nighttime pastime, disruptions occur. The mind wide-awake at 3AM is often not the engrossed mind, the happy mind, the contented mind. In fact, it can be a muddled and muddied wanderer, a clock-peeker, and quite glum. For solution oriented folks, search the term, “sleep hygiene” or consult a local specialist.

Here we divert to explorations of the mind itself. To start, it seems we have a naturally selected bias toward negativities, diurnal or nocturnal. After all, there is nothing like rumination over a sideways glance from the boss, a kerfuffle with the next-door neighbor, not to mention war, famine or economic collapse. We seem to be so effective at dwelling on real and imagined negativities; and not so good at long-lasting chews on positive events. Trouble is most of us share that bias toward the negative; a predisposition toward identifying threats and responding to them. In modernity, the good news is that immediate, actual threats are fewer (no saber-toothed tiger around the corner)…but imagined threats seem to proliferate these days. Somehow, we must change these self-defeating habits of mind.

In a theory of brain malleability, a Canadian Psychologist once observed connections between the brain and experience/behavior. Summed up poetically (mneumonically), this is some crucial reportage:

Neurons that fire together
Wire together.

Called neuroplasticity, our extraordinary cerebrum actually changes, rewires, with our experience-for worse or for better! Thus, the more negative we think and behave the better we get at that, but the more positively, the better we get at that too.

So what about the counsel of Der Bingle cited at the introduction? For some and at times, counting blessings may retrain an anxious mind into equanimous sleep, or at dawn, toward a positive start for the new day. But for many of us, more preparatory exertion is required. Why not invoke the gratitude practices of the Positive Psychologists? Write down “three good things” everyday or in some other form keep a gratitude journal-never on your phone, always handwritten, please.

Identify blessings across the people, places and situations of everyday life. Don’t just name them; describe them in detail. Try making each blessing event-specific: not just a “friend” but a specific moment with a specific friend: the time they rescued you from a flat tire on a rain-soaked day, or whispered that your fly was down in a crowded room. Gratitudes that are event-specific carry remembrance impact. As we recall them, there may be a slight lifting of the mouth corners and cheeks (the levator anguli oris), a warming of extremities or a deepening of the breath. It is the body and specifically, the brain holding the blessing. Night or day, this is the potent mind medicine we need to displace our ruminations.

We all know that mastering golf swings and pickleball strokes takes practice. Likewise, Bridge, Go and (people say) The Campaign for North Africa require concerted effort and learning. Why would we expect changing the mind to require anything less?

Night or day, counting blessings could be a high yield exercise for the earnest practitioner. But don’t expect instant results from just watching White Christmas over the Holidays this year. Handwrite a paragraph on an event-specific blessing right now. And beware, your levator anguli oris might be showing!

Free Jump Sky photo and picture

Down off one side of the levee flows Potato Slough where mud swallows glide and blue herons pause in stillness upon the shore. On the other side, the landside just below, there is a playground with a massive jumping balloon trampoline. Not much gliding or pausing there—only shrieks of delight and whoops of laughter amongst a massive tangle of kids on the loose; maybe a tangled baker’s dozen or more. Onlookers experience an instant appreciative joy: a joy for their joy. Lingering is irresistible; pull up a piece of levee dirt, plop down and gaze. There is a lot to notice.

For the middle aged adult and older, it might be the sheer energy of these school-aged kids that is most stunning: perpetual and tireless motion, utter physicality.  Each youngster is intimately connected to their own body-in-space…and feeling pretty darn good about it. Jumping, bending, bouncing, sliding like little Olympians with a countenance of confidence.  Not a few of them, we might guess, are proud!

The astute onlooker reflects that this proudness of skilled movement is really something pretty special, and present from the start. As the toddler toddles into standing or the preschooler hopscotches or follows the leader, young minds and bodies begin to work their concurrent magic. Through the childhood years it is the magic of autonomy, and then initiative and then a skillful competence. It is the magic and fluidity of proudness bestowed upon the child’s mastery of movement in the world around them.

It seems that proudness co-arises with skillfulness.

The reader is invited to revisit the kid-dom of their past. Remember? The skillsets of childhood and proudness express in the physical domain but are not limited to bodily pursuits. School occupies a central role in childhood so developing academic-cognitive skills is likewise a focal point. And the so-called society of childhood emphasizes the myriad of social skills necessary to navigate interpersonal and group demands…much to be proud of. For most mammals, early capability is the rule of thumb–think of the foal that stands and walks in short order. But a human born baby initiates an incapable, unskilled vulnerability that is only remediated with nearly 20 years of skill building. For this prodigious task, proudness was invented!

Another thing. Besides proudness at competence, there is one more ingredient to this recipe: egocentricity.  Kids and teens innately focus on themselves and their own viewpoint. Not selfish, this natural preoccupation is the lens through which proudness and skill-building shines. The childhood experience has been called egocentric for good reason. Kids need to focus on themselves and developing their own skills across domains (physical, cognitive, psychosocial) in preparation for adult life. Proudness inspires various competencies for a lifetime. Egocentricity is but a visitor; a necessary focus on me and my skillfulness that is timed to disappear into the collective demands of the adult world.

Egocentricity co-arises (temporarily) with proudness.

The development of proud skill building, while quite natural, tends to encounter disruptions, small and large. A school challenge with cursive writing (do they still teach that?) could depress proudness as could a few soccer miskicks. Not to worry, genuine proudness does not deny failure but reframes it. So called errors ride the deep undercurrent of proudness, enabling the child to learn and try again. And again.

Genuine proudness is not big on bolster up comparisons to the lesser skilled kid. Some children (and parents) become obsessed with comparison and being the best, superbia. It is sometimes proffered that all sins emanate from this kind of pride. The famed English Poet and Playwright wrote of that hubristic Doctor:

“Till, swoll’n with cunning of a self conceit,
His waxen wings did mount above his reach
And melting, heavens conspired his overthrow”.

The problem is not solved by misguided adult attempts to foster self-esteem with those waxen wings molded into participation Trophies. Like better-than-you comparisons, these Cups are an invitation to as good-as-you egotism. In fact, some research demonstrates that certain “esteem building” programs deprive children of necessary feedback on their failures while promoting an inflated, inaccurate self-concept. Wings of wax be gone!

Genuine proudness honors and accepts strengths and weaknesses for self and others in route to accepting both. There are celebrations of mastery, and attention to those missteps. Sometimes errors are met with try again remediation, sometimes compensation and sometimes… just letting go. Most importantly each failure is a gift that contributes to the ally of proudness, humility.

Natural humility through childhood goes hand in hand with the experience of proudness. Somehow children come to know both their skills and their limits. After all, even the most skilled of children have real and not infrequent experiences of coming up short, even outright failure. This natural consequence teaches the lesson of humility through these disappointments—wise adults do not try to take real failures away from children.

Humility, the ally to proudness, is the enemy of pride.

Pride is skill building gone wrong. While some failure is instructive and builds resilience, too much failure fosters feelings of inferiority. Unresolved emotions of shame and guilt add to the affliction. Without adequate support and guidance, battered proudness hardens and solidifies into its opposite, pride. Lucifer’s sin. No longer a fluid and natural force, it rigidifies into artifice and armor.

While proudness is associated with autonomy, initiative and competence, pride is vain recoupment for shame, guilt and inferiority. These are failures not of the child but of families and communities and societies. The prideful child compensates for these inadequacies. They are “big shots” and sometimes bullies. Without help these victims may become victimizers. Hardened egocentricity may become narcissism and worse.

What becomes of these children? Perhaps you have already guessed–they are us.

Here an apology must be issued for the black and white portrayals of proud and pride herein presented. For most of us adults these qualities seem to be intermingled through the lifespan. All are invited to self-assess, everyday. A variation on mindfulness: how and when am I proud?; how and when am I prideful? Discernment here takes practice. The earnest adult seeker notices both proudness and pride, creating space for the former and not indulging the latter.

Remembering one’s failures and especially one’s humiliations with self-compassion is a worthwhile contemplation and remedy. This practice shrinks pride and revives proudness with a fresh humility. Caution: reviewing humiliations with self-loathing only deepens the wound and fosters egoic rumination, yet another layer of pride.

So there is much to do on behalf of children to foster proudness. And it is no less important for any of the rest of us. It is hoped that you, the reader, have retained that proudness which is innate and your birthright.

Go find a playground and celebrate!

Free Hourglass Clock photo and picture

A crying baby on a passenger plane creates stress for all-especially the baby. But otherwise infants are a beloved fascination for the astute adult. In truth, we might learn a few things from these blessed beings we all once were.

Notice, for example, how a baby in a crib reaches for and grabs a little light-blue rattle, then squeezes and shakes it in those delightfully random, repeated arcs, primary circular reactions. But then this little one spies a bright yellow and red caterpillar plush toy nearby: the sudden object of desire. Well, instead of rattle-release in favor of the plush toy, something quite strange happens. The more the child wants the caterpillar, the more they hold fast to the rattle in their grasp. Immense frustration follows, for there is no having the object of desire without releasing the object in hand.

Apoplectic cries and tears might follow. And maybe, a broad swipe with accidental grip-release, and the rattle flies; more tears, then eventual calming. Now, with the hand free to reach for that caterpillar, there is a squeeze (the toy makes a crinkle sound) and a baby’s sense of delight!

This lesson of when to hold on and when to let go is with us everyday of our lives.

Preschoolers are deeply concerned about pee and poop. And decisions on evacuation can stymie the best of them. When do I hold on? When do I let go? Mistakes have messy consequences and may invite the ire of big people. For all involved, these high stakes dances around the potty chair can lead to shame or to autonomy. After all, a good poop, holding on and then a proper letting go, is something to be proud of!

Young kids throwing a ball learn an optimal grip and release to achieve their target, and herald their competency. And life’s targets just keep on coming as teen and young adults continue to learn this lifelong lesson on enduring or giving up and in…and the pacing for each. Self-evident is the inarguable virtue of knowing when to pursue and when to let go of relationships, careers, poker hands and stocks in portfolios. Sometimes we must hold fast to what we have. But sometimes when we hold on to what we’ve got too hard and long, we are not so free to reach for something new. The Old Taoist Master said, “watch the timing”.

This wisdom rings true from our first day to our last; from our first breath to our last breath. This will be our final lesson. Our well-lived lives will inform those last breaths. For at the end, these may be erratic breaths, shallow breaths-all natural of course and not generally painful. But if we have built the knack for it, there is surrender to respirations however they come. These are our fleeting and precious holdings on and lettings go- to the last agonal breath.

What happens next has been a cause of wonderment for living creatures since our ancestors packed graves with tools and supplies for the afterlife. What comes next is the crux of the mystery. The great 18th Century German polymath wrote that “the highest state man can attain is wonder.”

Whether man, woman or child; whether facing life or facing death, wonder is a pretty good way to go.

Free People Man photo and picture

We talk a lot and occasionally to good ends. Perhaps we do not appreciate our communicating gifts, in part because speech is so pervasive. And listening so scarce!

Grasshoppers hum out to their fellows with rapid strokes of antennae or wings. Ants deposit a pheromone trail for safekeeping: to guide, to elude predators, and to pursue food sources. Pheromones you may have heard are also pretty good for attracting mates! Safety, food and sex are high stakes for tiny creatures and big ones too. One wonders why insects are so good at communicating even as humans can be pretty darn bad at it. Perhaps, unlike us, grasshoppers truly hear the sounds of their sidekicks.

When did talking rise to the pinnacle of our social experience? When did listening descend to a postscript? Our world of Talkers seems to louden after each Tech advance from telephones, to the internet, to social media. Such cacophony! Now most everyone has a platform, demanding influence, likes and listeners. But with everyone expressing, no one is left to be receptive, to receive; to bear witness.

The Psychotherapy Room occupies a sacred space in this communication paradigm. It’s blessed like a Priest’s Confessional or the Sacred Circle of a Shaman or like going alone to the teacher in Dokusan. Special communications join there and knowledges exchange. Listening is integral. Clients in psychotherapy enjoy, muddle through, and struggle with these exchanges. But there prevails a special overarching experience: to be heard, to be witnessed. Some clients realize that whether by family or by friends or by colleagues they have never or only rarely been heard. Think of it! And then ponder about how increasingly normalized this tragedy has become in our world of Talkers.

Ironically, the deep desire to be heard elevates loquacity. The more we want to be heard the more we seem to speak. And the more conversations take place in vitro (lab of the mind) and not in vivo. Inner monologues and dialogs are fine only if they do not displace communicating with another: I-I versus I-Thou. Picture a world of neurotics mistaking interior me-to-me conversations for the real thing.

This delusion has exploded today across social media mirages. Ours has become an asocial and lonely world. Legions have turned away from their human counterparts only to nuzzle with human illusions transmitted on smart-phones. Many more will look to artificial intelligence and chatbots to try to nourish social and belonging needs. But there is no there there. Tiny pockets of society are already collapsing because of it…youngsters are more vulnerable but all are at risk. We are starving for each other.

Sometimes, when things fall apart, opportunity arises for something new. Perhaps we now arrive at such place and such a time; a time to be still and listen deeply; to gaze into the eyes of the other; to pause and feel the miracle of that other human life before us; and to watch the otherness disappear into our shared humanity.

Free Pointing Gesture photo and picture

Children talk it up when seeking a path out of responsibility, post-infraction. There flows a river of forgetting, not-knowing (the rule), blaming others, and all manner of excuses based on “the dog ate my homework”. Our social order necessitates life lessons to ameliorate this universal shortcoming. Sometimes scoldings and punishment seem like the reasonable intervention. And sometimes they are.

But if we fail to kindly take the child’s side as we deliver a strong life lesson, the negative affect is retained and the lesson is lost. Think of it this way: loss of a driving privilege may be the ideal consequence for breaking curfew with the family car. But if delivered with parental anger and attitude, there is no learning except “my parents are jerks (or a more colorful expletive)”. Besides, when delivering an agreed upon (think “behavioral contract”) punishment, there is no better time to take the kid’s side: “I am sorry you got home so late: no driving this weekend but you get a fresh start next week and i know you can do better”. After all, in a family shouldn’t we all be on each others side?

Of course, too often we are crazed in opposition to each other. We over-ameliorate irresponsibility, this very human flaw.

Parents blame children for these derelictions. Think of it: a child blames a sibling, then a parent blames the child for wrongly blaming a sibling. The immature schema of blame is never replaced by its mature alternative, responsibility. The starting point of this essay.

When blame dominates a family system, self-blame is inevitable. Unkind punishments from without become self-attacks from within: I am bad, no good, unworthy, even worthless. Ruminations tear at us and tear down ego-structure. We develop mistrust, shame, doubt, guilt, inferiority, and overwhelming confusion. In this instance, personal responsibility fades into the distance as self-blame gobbles up the territory of our everyday life. Children (and adults) become self-piteous, powerless excuse-makers.

Instead, lessons of responsibility are better taught as empowerments: the ability to respond to circumstance. Those lessons run deep and deserve a family dialog that illuminates the causes and effects of our mistakes, even (and especially) those with harm done. No blame. After all, there are always reasons for human behavior and if we are to grow it is imperative to understand them.

Responsibility: Reasons, but no excuses!

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Across cultures and time, the family unit has delivered support, well-being, sustenance and security. More or less.


Much has been written about those positives and those negatives. Here, consider a particular negative quality and what might be done about it. Specifically and ironically let’s highlight that sometimes families less resemble the virtue of Sunday School and look more like like the antagonisms of Sunday Football.


That is to say, each family member becomes a team onto itself, competing against, even antagonizing the other: parent against parent, sibling fighting sib, children against parents and parents opposing their own kids. Strategies and alliances develop as one parent sides with one child against the other parent. Or the time honored tradition of a child splitting parental authority, going to Dad for some perks and Mom for others. Me-against-you is a model for the art of war, but not for the art of love.


What is going on? After all, should not the family be for the other members? Why do they so often (angrily) oppose one another? Let’s examine that question.


Imagine this: husband and wife, with a complete lack of humility, debate details of a shared responsibility (something monumental like who took out the garbage last). Each falsely believes that their own memory of the chore is a flawless video recoding of the event: It is definitely your turn! Research on memory suggests that while we are certain of our facts, all of us have a sometimes biased and often inaccurate recollection of events. Remembering that, partners could get a little less haughty, calm down a bit…and flip a coin. And by the way, it is never about the garbage!


We could pause any conflict and the earlier the better. Instead, we might give understanding a try. Not “dammit I don’t understand you” but with utmost sincerity, curiosity and kindness, “I really want to understand you”. Not just the words, but voice tone, countenance and breath. No huffing or puffing, just nice even breath. After all, there may be nothing more debilitating than to feel misunderstood by someone you love.


Parents teach their children everyday. There is modeling and instruction, sometimes softly and sometimes with a firm NO. Avoid creating a me- against-you moment. For example, not caring for the DVD collection could merit a required clean up and consequence: no videos today. But watch that delivery here too. Relax the frustration and edge, because children feel your feelings more than your words. Deliver these consequences with diplomacy and compassion: “no videos today, that will be hard…I hope you will do better tomorrow”. After all, when kids goof up, besides a lesson they need to know mom or dad is on their side.


Being a frustrated parent is hard but not an excuse to blow off steam at the expense of a child. That kind of catharsis is selfish- it might give a parent relief, but we have to do better. Instead, run around the block or chop wood or carry water. Invite the calm and then talk with your kid.


Parents could use the exercise.

We scribble in our first efforts to express the basic need to lay pencil or crayon to surfaces of all kinds. We mark on paper and coloring books as well as on floors and walls and sometimes across the pages of hardcover classics (sorry, mom).


These child-arts foreshadow drawing and painting and symbol making and alphabet. We write.
And for some of us, writing may become more than a requirement of school or the workplace. For some of us, it channels an expressive need innate to our character. Some with exceptional talent create and publish poems and works of non-fiction and fiction. For others, less talented, but wholly committed, the journal beckons.


There is in the Buddhist Tradition a Path, with 8 overlapping divisions (no claims of expertise here). These are sometimes called “Right” as in “Right Understanding”. Not right in the sense of right-wrong so much as right in the sense of wise. To write is right in the latter sense; it is wise to make this effort (Another of the Eight, “Right Effort”). Sometimes words flow in the journaling process and sometimes they are painfully stuck, yet we stay with it.


These words, flowing or stuck, reflect and express our Thought (another of the Eight, “Right Thought”). And so it goes in this thought-to-word written process. Akin to effort, there is a discipline to it all beginning with the intention (“Right Intention”) to write, a vow to write. In a very real sense, writing could then become a ritual, a Rite. This is a practice that supports and is supported by concentration and mindfulness (two others of the Eight).


Write. Right. Rite.


Perhaps for the talented few mentioned earlier, it all could become “Right Livelihood” and a vocation. For the rest of us, a practice like journaling is its own magic. Digging deep, thought transformed by reframing negativities and underscoring our basic goodness brings a more honest and accurate quality to our never-ending storylines. We face and write down those oh so automatic negative thoughts… thoughts that feature our flaws, shames and traumas could be bravely confronted and released instead of repeated over and over again. And as we write, all the forgotten gifts, large or small, the hugs and winks and even the tiniest acts of kindness, given or received, could move to the foreground.

Thought slowly transformed has effects. It informs what we say and choose not to say (“Right Speech”). It informs what we do and choose not to do (“Right Action”). Unending, this practice is revelatory and timeless, unearthing joys and challenges in the ever-changing story of our past, present and future: The deep blessing of our one and only life.


Write. Right. Rite