Tag: forgiveness

  • Why I Forgave My Cruel, Abusive Father

    Why I Forgave My Cruel, Abusive Father

    “It’s not an easy journey, to get to a place where you forgive people. But it is such a powerful place, because it sets you free.” ~Tyler Perry

    I still remember the day when I told my mother that I no longer wanted to be at home. I’d had enough of so much pain and sorrow, and the constant yelling. Soon after, I watched my mother cry bitterly as she made the decision to get a divorce.

    I was ten years old at the time.

    My father had always been a very strict man, who used to believe that his ways were the right ways.

    He considered himself “successful” because he had his own house, his own car, a high salary, and a family. He was indeed a success at his office, but his employees didn’t seem to respect him.

    They described my father as a man who liked to give orders and to keep things under control—and also a man who liked to tell hurtful, humiliating jokes at others’ expense.

    I don’t remember my father having any friends, nor seeing him invite anyone to our home for Christmas.

    Father was always working hard, two daily shifts for five years. He later told me he did that to give us a good future, but he was never present.

    I don’t recall him playing with me that much, nor taking us on vacation. And he used to beat me with a belt if I didn’t get good grades at school. He used to drill into my head that I needed to “be better than everyone else.” He wanted me to be as competitive as him, as successful as him. He wanted me to become him.

    But that wasn’t the whole reason why my parents divorced. My father cheated on my mother with five different women, thinking my mother wasn’t good enough for him anymore. Later in life I understood that it was he who felt not good enough.

    One day he got very drunk and began calling me names like “little cockroach,” because he knew I would never be as good as him. That’s when I lost it.

    At ten years old, I jumped toward my father and blindly hit him, with my tiny fists, in every part of his body that I could reach. My mother came running from the kitchen and had to separate us because my father, a mountain of a man, was easily giving me the beating of my life.

    That was the last straw for her.

    That night my mother kicked him out of the house, and I didn’t see him again for a few years.

    After that day, we were shocked, but felt a small piece of relief. Eventually, we found peace.

    The divorce helped my mother mature and become stronger and wiser. She was always there for me and my kid sister, playing the role of both loving mother and father. My raising made me think that, if I ever had children, I would never let them live the hell I lived.

    Time heals all wounds, or so they say. Eventually, I found the strength to see my father again, at a very sad family event.

    He was all by himself. None of his former mistresses were in sight. We spoke few words; I gave him my condolences and left. It had been weird to see my father again after so much time.

    One day he fell sick with kidney failure and thought he was about to die. I went to visit him at the hospital, and it was shocking to see my once strong father reduced to a thin ghost of a man wrapped in a hospital gown.

    There was no one around to help him but an aunt. No friends, no other women, no one. He was all alone.

    I spent days and night taking care of him at the hospital. We would joke around and remember the few good things we shared during my childhood. I soon realized my father was just another kid that had been hit and humiliated during his childhood.

    His parents had raised him the same way he’d raised me; therefore, he grew up with those values carved in his heart.

    That’s when I realized it made no sense to continue hating him for the horrible childhood he gave me. Life was already giving him a tough lesson. Loneliness can be worse than death itself.

    My father eventually recovered and left the hospital. I still speak to him and pay him a visit from time to time to see how he’s doing. He’s still the prideful man I knew as a kid, and he still expects me to become better than him. But now, his words don’t hurt me.

    Because of my experiences with my father, I have learned these valuable lessons.

    1. Forgiving doesn’t mean forgetting.

    Some people say “Forgive and forget.” I would say instead “Forgive, don’t forget, but don’t let the memory of what happened control you.”

    I learned this the hard way, sadly. Some days I would get very angry, and other days I would feel hopeless and unloved. This eventually pushed away the few people that really cared for me.

    I couldn’t change the past, and I didn’t like the insecure, angry woman that I had become. I had to release that pain and anger.

    One thing that helped me was to write down all the things I wanted to say to my father. I would read the letter as many times as I needed, then burn it. Watching the fire consume the letter that contained all my frustrations helped me ease the burden in my heart.

    Some days, when I felt the ugly feeling again, I would put my hand over my heart, say a prayer, and repeat the same mantra to myself over and over again:

    “I am here, I will help you. We are in this together. I will protect you.”

    These words were powerful to me. After repeating that mantra to myself, I would feel my anger melt away.

    We have to release our anger—in private, to avoid hurting the people that love us—in order to make space for love and peace. We learn from the pain, and though there’s no way we can easily push it under a rug, we don’t have to be controlled by the feelings that flood us when we remember what happened.

    Don’t let the memory of the past inflict pain in your present life.

    2. Forgiveness doesn’t mean you have to include that person back into your life.

    Forgiving someone doesn’t always mean welcoming that person back into your life like nothing happened.

    There are people who can’t be in our lives without hurting us. These kinds of people need to be loved from a distance. It may be your father, your brother, your former best friend, or your ex. Life is too short to make it harder and more painful by allowing people who constantly hurt us back into our circle of peacefulness.

    3. Forgiveness doesn’t mean condoning someone’s actions.

    Some people might view what happened to my father as karma, but it’s hard for me to see it that way. When I learned about his troubled childhood, I realized that’s where his behavior came from. I finally understood why he did what he did. Still, that didn’t make it excusable. What he did was wrong and not acceptable. No matter how bad your past was, you can’t go around inflicting pain on others, thinking it’s okay.

    I know a lot of people who had sad, painful childhoods who turned out to be wonderful parents. Pain can give us huge lessons and make us better people.

    4. Forgive to set yourself free.

    This was the most important lesson in my life. I was the target of bullying at school because, at that time, children who came from broken homes were seen as troubled kids. I hated my father every time someone made jokes about my divorced parents.

    Later in life I blamed my father for all my failed relationships. I hopelessly looked for approval from the men I dated, only to be dumped like a hot frying pan.

    I was destroying myself with hatred and pain. All this turmoil made me lonely and miserable.

    Eventually, I learned that I was the only person responsible of my life, and that blaming my father was a cowardly thing to do. If I wanted to have a happy life, I had to let go of the pain. It wasn’t easy—it took years of self-discovery and soul searching to achieve this—but when I did, I felt like a huge weight had been lifted off my shoulders.

    Trying to find something to inspire me, I came across one quote that struck a chord with me:

    “Holding onto anger is like drinking poison and expecting the other person to die.”

    I was poisoning my life, my few friendships, and myself. I’d missed a lot of the big things in life because I’d spent so much time hating my father and my problems. I learned not to repeat his mistakes, and to pay attention to my own behavior. The past can be painful but it doesn’t have to define us. We make our own present; we are our own person.

    We can’t erase the past, but we can choose to let go of the pain in order to live a happier, more fulfilling life.

    The road isn’t easy; in fact, there were days when I felt I was taking one step forward and two steps back, and some days I would just curl up and cry. But I kept moving forward because I desperately wanted to get out of that place of isolation. I focused on myself, spent time with family, eventually found good friends, and then finally felt lighter and at peace.

    In the end, I learned that forgiveness is not about the other person; it is about ourselves.

  • 6 Lessons to Remember When Someone Judges or Criticizes You

    6 Lessons to Remember When Someone Judges or Criticizes You

    “Every judgment, all of them, point back to a judgment we hold against ourselves.” ~Lynne Forrest

    I sat across from my good friend Anna over a cup of coffee. We had been having issues in our friendship and had finally gotten together to discuss them. I’m not a fan of conflict and call myself a “recovering people pleaser,” so I was very nervous.

    I noticed immediately that the conversation didn’t seem to be going very well. I addressed my issues concerning our friendship and tried hard to own my part. But Anna kept saying things like, “There are things that you do that really bother me as well, but I don’t say anything about saying them.”

    After hearing a variation of this phrase for a third time, I asked what she was talking about. She had never addressed any of these issues with me.

    She took a deep breath and said, “Angela, I don’t think your relationship with your higher power is very strong. Also, you know those Facebook posts you write about peace and mindfulness? I don’t see that reflected in your personality. One more thing: Your relationship with your mother seems poor, and I think that’s why you are emotionally needy.”

    I stared at her in absolute shock. I felt like I was punched in the face. The worst part is this girl was a very genuine person, so the fact that she saw these qualities in me broke my heart.

    My spirituality and my sense of peace are things I have been cultivating intensely since I was sixteen. Here I was sitting across from this girl, who’s supposedly my best friend, and she doesn’t even see these positive qualities in me. I was devastated.

    I walked out of that get-together saying I needed some time to be alone and process. I was deeply hurt.

    Before we met, I had envisioned us having a positive conversation, fixing our relationship, and spending the rest of the coffee date laughing. Instead, I left feeling like someone had ripped out my heart and like I was going to throw up.

    It’s been quite a process wrestling with this event, and I’ve had the opportunity to learn (and relearn) some amazing lessons.

    1. Someone’s criticisms and judgments aren’t the problem. Believing them is the problem.

    I’ve been criticized before, but these judgments particularly crushed me. I couldn’t stop crying. I felt exposed.

    I realized the reason I was having such a hard time with what she had said was because there’s a part of me that believes her judgments about me. For example, if she had told me I was mean, I would have shrugged it off, because I do not believe that about myself.

    On the other hand, I do have insecurities concerning my spirituality and sense of peace in the world. While I try to cultivate both of these aspects in my personal life, I’m not perfect. I struggle just like everyone else.

    Once I realized I was upset because I believed her accusations to be true, I could stop blaming her. I was in pain because I was torturing myself with these beliefs and blindly believing them.

    2. When someone shows us how we’re out of alignment with ourselves, we have an opportunity to change our beliefs.

    I’ve seen again and again that the world is a mirror. When we think a thought and believe it, the world will give us an example to prove that thought to be true. Anna showed me the part of me that believed these insecurities. She gave me the beautiful gift of questioning if I wanted to hold onto these beliefs. Remember, we do not have to believe our thoughts.

    I heard an example about thoughts once that has stuck with me. Thoughts are like cars zooming on a highway. The highway represents the mind. We get to decide which car we want to jump into. Do we want to jump into the car and believe the negative thought? Or do we want to take the positive route? (Highway pun intended.)

    So, I get to decide. Do I really want to hold onto the belief that I don’t have a strong spiritual relationship? That seems like a painful story to believe about me. Instead, I am choosing to reframe the belief. Instead of believing that my spiritual relationship is weak, I choose to believe that it’s a work in progress. It’s beautiful because it’s not perfect, but even still, I spend time cultivating it every day.

    3. It’s not our business how other people see us; it’s our business how we see ourselves.

    A lot of the time when we are feeling in emotional pain, we are not in our business. It’s not my business what other people think of me. My thoughts and assumptions of me are my responsibility, and that’s enough to keep me busy.

    Once I get clear on what’s actually my business, it’s amazing how many of my troubles simply vanish. It also gives me the opportunity and the time to change my thinking and take care of myself.

     4. Look for the truth in the criticism and leave behind the rest.

    Take this piece of advice with a grain of salt. If you can find what’s true about the negative things people tell you, it can be a great tool to strengthen your character. But it’s not an excuse for self-abuse.

    For example, some of the things Anna said, I don’t find to be true for me. But I do sense that sometimes I can be emotionally needy with my friends. This doesn’t mean I beat myself up about this character quality. I can reevaluate how I am sharing my emotions and with whom I’m sharing them, and see if I am becoming co-dependent with certain people in my life.

    I believe the depth of my emotions makes me beautiful, and sharing it with others has positively deepened many of my relationships. But it’s a good reminder for me to evaluate if I was sharing my emotions in a healthy way or if I was dumping them onto my friends to make me feel better.

    5. Find gratitude in every situation.

    I believe it’s important to find the gift in every event so we can grow. If we look deep enough, we can find the seed of gratitude in any situation. I realized after sitting with this experience for a week how thankful I was for my friend, for giving me the opportunity to see the painful beliefs I held about myself. Now I had the opportunity to clear them. What a blessing!

    I also realized how thankful I am to have a friend who will be honest with me and tell me what she believes to be true. This does not mean that I have to take her judgments on as my own, but her reflections of me are pertinent in my journey to releasing these painful beliefs.

    6. Always try your hardest to forgive people and yourself.

    Forgiveness is one of the most difficult but powerful processes. I believe forgiveness is twofold. Not only did I need to forgive her, I needed to forgive myself. While I realized it was a blessing that she said these things, letting go of my anger for “exposing me” was hard. I knew intellectually I needed to forgive her, but actually doing it was a different story.

    Once I realized I needed to forgive myself first, letting go of my anger became easier. I had to forgive myself for blindly believing these judgments about myself and not questioning if they were true. I had been holding myself hostage; she had just shown me that I was the one keeping myself behind bars.

    Our relationship is not back to the way it was before we started having issues. While I hold a deep sense of respect and love for Anna, I realized at this point in my life that I didn’t want to be best friends with someone who saw me that way.

    This doesn’t mean I don’t love and respect her. I have a deep sense of gratitude for what she has shown me about myself, and I have hope that our relationship will be even greater one day, because it will be more honest.

    I still have to questions these judgments about myself, because after carrying them for so long, they don’t magically go away.

    Once I become secure about these qualities and come into a more loving relationship with myself, I will think about rekindling the friendship, but maybe not. Only time can tell. Till then, I will keep on forgiving myself, questioning these beliefs, and reframing them to come into a more loving relationship with myself.

    What has helped you respond well to criticism and judgment?

  • 4 Steps to Let Go of Stress, Negativity, and Emotional Pain

    4 Steps to Let Go of Stress, Negativity, and Emotional Pain

    Light in the dark

    “It’s not the bite of the snake that kills you, it’s the poison left behind.” ~Tom Callos

    Have you ever taken it to heart when someone said or did something mean to you? The likely answer is yes; most people have experienced negativity from another person—and it hurts.

    But why did you take it personally? Because, like all of us, you want love. And we often assume when someone is mean to us that it means that we are unlovable.

    Now, when a person is mean to me, I choose not to accept what they are offering. Also, I recognize that they are doing it because they are hurting inside and don’t know how to express love.

    This was the case for me as child. I was a very sensitive, and I received a fair amount of emotional bullying from my older brother. He repeatedly called me a loser and made fun of me.

    I am not entirely sure why he did this, but I know he was hurting inside. He seemed to be unhappy a lot of the time. My mom believes this was due to her and my father expecting a lot from him, being the oldest child.

    I looked up to my brother, but the mean things he did hurt me to my core, because I let the emotional poison build up and take me over. It got to the point where it became physically painful.

    By age ten, I had put up emotional walls so I could block anyone from hurting me—or so I thought. This turned me into an unloving, uncompassionate, and judgmental person.

    I would emotionally bully people, just like my brother had done to me. I would make fun of how certain people would dress, look, or speak. I wound pick apart other people’s insecurities to make myself feel better.

    Shortly after that, I began noticing how insecure I was.

    I was afraid of being judged by others and doing anything that made me stick out. The fear of judgment was so gut-wrenching that it stopped me from doing things I wanted to do, like join the high school basketball and rugby teams, and ask girls on dates.

    In my late teens I realized that I needed to make some changes in my attitude, but I did not know where to start.

    Shortly after putting out that intention, I felt drawn to Buddhism. I would read books here and there, but did not commit to making any real changes. I did feel a pull to go to a Buddhist monastery, but I thought to myself, “I don’t have time for that.”

    By age twenty my spirit forced me to take action. One night after work, I was walking into the kitchen and dropped a glass. I tried to catch it as it fell, but it smashed and cut my left index finger down to the bone.

    I was rushed to the hospital and bandaged up. The next day I had surgery on my finger to reattach the nerve.

    Shortly after that, I began having visions of a Buddhist monastery. Now that I couldn’t work and I was on summer break from college, I could go.

    I went to Birken Forest Monastery, and my life changed forever. By quieting my mind through seated and walking meditation, I discovered that I was actually creating and feeding all of the hell I was going through. 

    Compounding the pain, my mental torture created several health issues, because my body could not heal in such a stressed state.

    I decided, right there and then, that I was going to let go of the issues that were disturbing me.

    If you, too, are causing yourself a lot of pain and suffering by holding on to negative thoughts and feelings, the lessons I learned may help.

    1. Don’t take anything personally.

    If someone says something mean to you, it is because they are hurting inside and don’t know how to ask for love.

    Now, if a person is being mean, I listen to them, look at them with compassion, and choose not to retaliate. This typically helps defuse that person’s pain.

    2. Replace negative thoughts with positive action.

    As a child I often had negative thoughts about myself and others, which would cause me to feel bad.

    Many of my thoughts centered on the fact that I didn’t feel good enough. These thoughts caused me a lot fear and anger, and stopped me from doing things that I felt would bring me joy.

    One thing that has helped me overcome this is telling myself, “I love being me,” and following through with the things that I feel guided to do.

    For example, I received strong intuitive messages to go to college to become a Doctor of Traditional Chinese Medicine (TCM). Doing this was enriching and life changing for me. I also met the love of my life, my wife, at TCM college.

    When you start thinking negative thoughts about yourself or others, tune in to your intuition about what would bring you fulfillment. When you devote your energy to things that bring you joy and satisfaction in life, there’s less energy to devote to negativity.

    3. Love yourself unconditionally. Because if you don’t, who will?

    Every day I reinforce how much I love myself. Why? Because it feels good, and who doesn’t like to feel good?

    One simple way I do this is by telling myself, in my head, with a smile on my face, “I love myself unconditionally.” Then I sit in the feeling of love that arises.

    Another thing I will do is ask myself the question, “What can I do today to deepen my self-love?”

    My intuition will give me a response in the form of a feeling, thought, or image. For example, I may get a thought or an image of something to do, such as spend time in nature or with a friend.

    4. Lastly, forgive.

    If you don’t, you’re letting your past control and poison you, and you’re the one who ends up feeling bad.

    I felt so bad in my adolescence as a result of having negative feelings toward people that I never want to feel that way again. The more anger I would feel toward someone, the more my life felt miserable and chaotic.

    To forgive people, I needed to surrender to the things that had caused me stress. They were in the past, and they were only still bothering me because I was letting them.

    As a result of letting them stress me out, similar issues would arise in other relationships until I acknowledged that I had to do something about it.

    The way I see it now is, if I had rotting garbage in my home, I would not keep it because it stinks and it’s not good for my health. So why would I hold onto negative feelings that are causing me problems?

    In order to let go and forgive, I first got into a calm mindset. I did this by focusing my attention on my breath, which brought me into the present moment.

    Next, I thought about the person and said in my head, “I forgive (person’s name) for hurting me, and I release any anger and pain I feel about (person’s name). I send (person’s name) unconditional love.”

    Doing this simple exercise helped me clear so much negativity from my life that I felt like a whole different person.

    You may have to do this many times before you feel comfortable with it. It can take a while to fully surrender because we often hold a false sense that these negative feelings are serving us.

    It helps to remember the first lesson—don’t take anything personally. The person who hurt you was also hurting. It doesn’t condone what they did, but it does make it easier to forgive.

    My Future Is Bright

    When I think back to how I was then and compare it to how I am now, I can see how far I have come, and I am grateful. Though, I do see that I have more to let go of. Letting go of stress, negativity, and emotional pain excites me because it allows me to focus on love and the things I do want in my life. The same is true for you.

  • Overcoming Shame: Forgive Yourself and Let Go

    Overcoming Shame: Forgive Yourself and Let Go

    “Stop beating yourself up. You are a work in progress; which means you get there a little at a time, not all at once.” ~Unknown

    I haven’t always been the woman I am today.

    I used to be scared. Of everything. And everyone. Painfully shy and insecure, I saw myself as a victim of my circumstances and was always waiting, on guard, for the next rejection. I masked my insecurity in a blanket of perfectionism, and worked hard to put forth the image that I had everything together and had it all figured out.

    I did a good job looking the part. On the outside most people just saw an attractive, intelligent, successful woman, and had very little awareness or understanding of the pain and fear that was living inside.

    To further protect myself, I oftentimes took advantage of knowing that others believed my facade.

    I believed myself to be unworthy of love or loving, and there were times when the only way I knew to feel good about myself was to treat others harshly, often by knowing I could intimidate them just by being my “perfect” self.  

    I had split the world into people that I was either better than or less than.

    It’s been said that someone once asked the Buddha whether it was possible to be critical and judgmental of other people and not treat oneself the same way.

    He said that if one is critical and judgmental of others, it is impossible not to treat oneself the same. And that while at times it appears that people can be judgmental toward others, but seem completely satisfied themselves, this is just not possible.

    How we treat others is how we treat ourselves, and vice versa.

    I’ve spent the last four years working on finding compassion for myself and those who I blamed for my pain, embracing the concept of self-love so that I could find a sense of peace within. I’m proud of myself for how far I’ve come and the life that I lead today.

    However, it was recently brought to my attention that, despite the hard work I’ve done and the large shifts I’ve made, there are still some people who have a negative perception of me, and some hurtful words were used to describe my qualities and attributes.

    When this was shared with me, I immediately felt the stinging pain of rejection and my automatic response was to go to shame. I felt really bad about myself.

    Aside from the fact that I don’t think it ever feels good to hear that someone doesn’t like you, I’ve spent a long time working to heal these very wounded parts of myself, and in a moment they were all brought back to the surface in a very painful way.

    When memories arise of behaviors and situations we’re not proud of, it can be easy to turn to shame. However, shame has very little usefulness, as it oftentimes serves to shut us down, isolate, and close ourselves off from others and our own healing.

    Seeing this reaction in myself was an indication that there was work I needed to do, something within that I needed to address.

    This situation showed me that I have spent years turning my back on this former image of myself, striving to be better, but what was still lacking was compassion and forgiveness.

    Pema Chodron describes emotional upheaval, feelings of distress, embarrassment, or anger that we assume is a spiritual faux pas, as actually being the place where the warrior learns compassion.

    When we learn to stop struggling with ourselves and dwell in the places that scare us, we are able to see and accept ourselves and others exactly as we are, complete with imperfections.

    We all act unconsciously and without consideration for others at times. When we allow ourselves to be honest about these behaviors, without the judgment of shame, we are left with remorse, which is a quality we are actually quite fortunate exists.

    Remorse can help us refine our actions and to live a more authentic life. It does not mean that we are useless and unworthy or that we made some horrible mistake beyond repair. It simply means that we are human, and that like all humans, we are in a learning process.

    Remorse can be a sign that we are becoming more aware and that what was previously unconscious is coming into consciousness.

    However, if we move into shame and beating ourselves up, we stop ourselves in our tracks, get stuck and likely remain in the mistake, and deprive ourselves of a lesson learned and opportunity to do things differently moving forward.

    In order to keep moving forward in the face of remorse, we need to be able to find compassion and forgiveness for ourselves. We all know, however, that forgiveness cannot be forced. But if we can find the courage to open our hearts up to ourselves, forgiveness will slowly emerge.

    The simplest way I know how to do this is to, in the face of painful feelings, start by just forgiving myself for being human. This can be done with a simple breath practice.

    By bringing awareness to our experiences and acknowledging our feelings, we can then start to breathe these feelings into our hearts, allowing our breath to slowly open it up as wide as possible. And then from this place, with our breath, we can send ourselves forgiveness.

    And then, in the spirit of not dwelling, we let it go. Breathe it out and make a fresh start.

    This practice of acknowledge, forgive, and start anew doesn’t magically heal our wounds overnight and it’s not a linear process.

    I find that forgiveness is a state that we move in and out of, and will continue to revisit, oftentimes, for many years, oscillating between shame (or anger, resentment, fear, etc) and compassion. Ideally though, with practice and patience the time spent in shame will become fewer and farther between.

    If we practice this way, continuing to acknowledge, forgive, and let go, we will learn to make peace with the feelings of remorse and regret for having hurt ourselves and others. We will learn self-forgiveness and eventually, we will learn to forgive those who have harmed us too.

    Photo by Don 

  • How to Release the Painful Memories and Emotions Stored in Your Body

    How to Release the Painful Memories and Emotions Stored in Your Body

    “The cure for the pain is in the pain.” ~Rumi

    Your body keeps a physical memory of all of your experiences.

    You have lots of memories stored in your brain that you can recount at any given moment. You can recall names, faces, where the event took place, what it smelled like. But over time, these memories fade or change as time passes and we mature. However, even when the memory begins to fade from your brain, it lives on in your body in the form of physical sensations and behavior patterns.

    The body doesn’t forget.

    The events of our lives leave physiological imprints in our bodies, especially when we experience trauma or situations of extreme stress that cause the body to fight, flee, or freeze in order to cope.

    In a perfect world, we would be able to release the trauma or soothe the stress response soon after it was triggered. But we don’t live in a perfect world, so we’re all walking around with physical imprints of past experiences (good and bad) stored in our bodies. Most of us don’t know how to release them because we don’t even realize they exist!

    You may feel your body tense up when you have to ask for help or borrow money, or your face may get hot when you’re asked to speak in front of a crowd. The sensation is your body remembering.

    It’s remembering a past experience when you asked for help and it didn’t go well. Maybe someone made you feel ashamed because you “should be able to handle it yourself.” Perhaps you were called to the front of your third grade class and asked a question you didn’t know the answer to, so you felt embarrassed and humiliated.

    The body doesn’t have words to express itself, so it responds with physical sensations.

    You can forget, block, or intellectualize the memories that are stored in our brains, but how do you work through the memories being stored in your body?

    Animals shake when they experience trauma or anxiety. Think of a dog who’s been in a fight with another dog: Once the fight is over, both dogs will shake to calm their nervous systems and quiet the fight, flight, or freeze response. This enables them to move on without the physical memory of the situation.

    Humans, however, don’t naturally do this. Instead we carry our stress, anxiety, and trauma around with us every day and use food and other addictive behaviors to soothe ourselves and quiet the emotional discomfort.

    There’s nothing wrong with turning to food or other means to soothe yourself, but typically habitual behaviors provide a short-term solution, and you’ll continue to feel the discomfort until you release the memory from your body.

    I am a recovering sugar addict. I used to stuff myself with cake, cookies, and ice cream any time I felt sad, angry, or alone. The sugar high helped me cope with difficult emotions and soothed the pain of a childhood marred with stress and abuse.

    It was a behavior that eventually made me sick. Chronic yeast infections, migraines, and fatigue were the norm for ten years before I realized sugar was making me sick. I eliminated it from my diet, but the changes in my physical health were minimal.

    In order to truly heal my body, I had to address the emotional issues that caused me to self-medicate with food. I did this by creating an emotional tool-kit.

    In order to release the emotions and create a more peaceful state of being, it’s important to create an emotional tool-kit to help regulate your nervous system and soothe the discomfort.

    The first tool to put in your emotional tool-kit: non-judgment

    When you feel emotionally triggered and tempted to turn to food or other addictive behaviors for comfort, try not to judge the reaction. Our bodies are programmed to seek pleasure, not discomfort, so it’s natural to try and find something to soothe the pain and make yourself feel better.

    The need to soothe yourself with food or other means doesn’t make you a bad person—it makes you human.

    The second tool in your emotional tool-kit: permission

    Give yourself permission to feel—you have to feel it to heal it.

    Often the reason we feel the need to numb what we’re feeling is because we believe that the emotion we’re feeling isn’t allowed. We think we’re not allowed to be angry or we’re supposed to be strong, so we can’t cry.

    Giving yourself permission to feel allows you to have power over it—you control it instead of allowing it to control you, and in the process you create the space to heal.

    The healing process will bring up lots of different feelings and emotions; many will be uncomfortable. When these uncomfortable emotions come up, allow them to come up without becoming attached to them; notice them for what they are and know that there is a natural ebb and flow to them.

    It may be horribly uncomfortable initially, but allow yourself to witness them without judgment or reaction. This will allow you to respond objectively. Feelings aren’t forever. They come and go, if you let them.

    The third tool in your emotional tool-kit: release

    Now that you’ve allowed yourself to feel, it’s time to release the emotion from your body.

    You can do this by gently shaking. Start with your feet and work your way up, one body part at a time, or you can turn on a song that mirrors the way you’re feeling and sing, dance, or cry until you feel physically and emotionally satisfied. All of these things will help give the emotion a voice and move the emotion out of your body.

    Not quite ready to move your body? Grab a journal and write. No filter, no editing; leave the anger, frustration, sadness, and anything else you’re feeling on the page. Feel free to tear or safely burn the pages when you’re done as a symbolic release.

    There isn’t a one-size-fits-all way to release. There will be times when moving your body helps, and other times singing or writing will feel more effective. Choose the method that feels best to you in the moment.

    The fourth tool in your emotional tool-kit: forgiveness

    This is the most important tool in your tool-kit. In order to truly heal, you have to be able to forgive yourself.

    Beating yourself up for past transgressions isn’t productive, and certainly doesn’t make you feel good about yourself.

    Understand that no matter what situation(s) led you to numb yourself with food, drugs, sex, or your self-soothing mechanism of choice, you did the best you could with the information you had on a physical, mental, and emotional level. You dealt with your emotions in the best way that you knew how.

    Hindsight is 20/20, and it’s easy to get caught up in the “shoulda, coulda, woulda” spiral of shame when looking back on a situation. But when we’re in a state of discomfort, we don’t always have the capacity to think logically or rationally. Your brain and body respond to discomfort based on what feels like the safest option in the moment, and sometimes that means turning to habitual or addictive behaviors.

    Forgive yourself because you did the best you could at the time, and move on knowing that you have the knowledge and tools to think differently next time.

    Finally: time.

    We have a tendency to look for the quick fix, but there’s no six-hour healing elixir that can magically erase the pain and discomfort from old wounds. Healing takes time.

    Give yourself time to fill your emotional tool-kit and understand that healing is a journey—one that lasts a lifetime.

    Of course, practice makes the journey easier, but there is no perfection. There will be times when you fall back on old patterns and behaviors, when that happens reach into your emotional tool-kit and take what you need. You are equipped. You can do this.

  • We Deserve Love Even When We Do Things We Regret

    We Deserve Love Even When We Do Things We Regret

    Sad Woman

    “You are imperfect, you are wired for struggle, but you are worthy of love and belonging.” ~Brené Brown

    Do you have parts of yourself that you’d like to change? Maybe even parts of your personality you’re a little embarrassed by?

    I do.

    And if I started to list them I probably wouldn’t know where to stop.

    I can be a complainer and whiner. Even worse, I sometimes turn into a martyr and feel sorry for myself. Other times I’m overly impulsive and have been known to have a really erratic temper.

    But the thing is, we’re not our behavior. Often we know when we’re not acting our best and if you’re like me, you’re exceptionally hard on yourself.

    In the past when these less than noble parts of myself raised their whiny heads, I cringed and felt ashamed. It seemed proof that I had not traveled far at all on the road of self-discovery.

    For instance, I often write about mindful living.

    Yet in the past year I alienated an editor and lost a writing gig by not thinking before I fired off a rather rude email.

    I hurt a friend when I wasn’t sensitive to the things happening in her life.

    I’m an advocate of eating healthy, organic food yet twice in the past month I bought a bag of Fritos and devoured it.

    Who the f*&% am I to be writing about mindfulness and healthy living?

    Oh, yeah, and I swear too much.

    If I indulged myself, I would start to think why even bother trying to be my best? Nothing is going to work out anyway. I’ll be the same sorry loser I always was. But that kind of thinking gets us nowhere. And when we’re feeling bad, our lesser selves often rise to the surface.

    When we sink into these places of despair it can be so hard to crawl back out.

    But we have to. We need to recognize when despair first begins to wrap its slimy arms around our necks and threatens to pull us into that dark hole of depression.

    We need to develop tools and learn to call on them in times of crisis. We may need to see a doctor and get medication. It’s nothing to be ashamed of.

    We can change how we act. It’s not easy. It takes a lot of work but it can be done.

    And something happens when we change our behavior. We begin to change inside as well.

    Who are your ignoble selves? We all have them.

    • Do you judge others?
    • Do you feel like you could tell everyone a thing or two about religion, politics or life?
    • Do you make fun of people for doing or saying things you find unintelligent?

    Our judgment usually comes for a sense of inadequacy in our own lives. We all do this from time to time, so you don’t need to judge yourself for doing it. But you can leverage this awareness to change your thoughts and behavior. The key is to work toward change from a place of self-compassion instead of motivating yourself with shame. How do we do that?

    Practice acceptance.

    If I could choose one word that has helped me to live with my ignoble selves it would be acceptance.

    It’s a simple concept, yet hard to practice. But acceptance has been far more helpful to me than either love or forgiveness.

    The truth is, there are people in my life I have a hard time forgiving or loving, but I’ve been able to create positive change in my life by accepting what they’ve done.

    I really can’t forgive my grandfather who molested me as a young child. And I certainly feel no love for him.

    I’m not sure I’ve forgiven my sweet, scared, and skittish mother for not seeing the deep, acute pain I was in and doing something about it, but I will always love her just the same.

    Acceptance has led me along the path of love and forgiveness, but I couldn’t get there without first accepting the reality of life as it is: imperfect and painful as well as fulfilling and full of joy. Both realities are accurate.

    Acceptance ultimately comes back to accepting ourselves as we are with all our beautiful imperfections. Once we truly accept who we are for what we are, we open the way to change.

    Forgive yourself.

    We often forgive others much more easily than we forgive ourselves, but after acceptance, forgiving yourself may be the next most important step.

    Forgive yourself for your imperfections.

    Forgive yourself for your less than noble behavior.

    Forgive yourself for not being the person you think your lover or friends or family want you to be.

    Forgive yourself if you’re still not living the life you think you should live.

    Life is not easy on any of us.

    We’ve all had traumas and losses. We all have personality traits that are less than stellar.

    But if we begin with acceptance and move onto forgiveness, we will inevitably come to the ultimate goal: love.

    And when we truly love ourselves, we’ll find our ignoble selves become less and less dominant. They’ll still show up from time to time. That’s just the nature of things, but with love we can kindly refuse to indulge them.

    Love brings laughter back into our lives and helps us turn our ignoble selves into one perfectly flawed being alive with joy and love.

    Sad woman image via Shutterstock

  • How to Stop Blaming Your Parents for Messing Up Your Life

    How to Stop Blaming Your Parents for Messing Up Your Life

    Parents

    “Compassion is not a relationship between the healer and the wounded. It’s a relationship between equals.” ~Pema Chodron

    I was nineteen when it happened.

    Legally an adult, but in no way equipped with what I was expected to deal with.

    As I found myself agreeing to a marriage arranged by my mum, my thoughts turned to my dad.

    We had buried him two days prior. He’d suffered a lot before he died. I wondered what he’d make of all this.

    What followed my agreement was nothing short of a whirlwind, but not the romantic whirlwind that’s often associated with marriage.

    Sure, there was the buying of clothes and jewelry, the organizing of venues, and the excited congratulations.

    But then came the serious part. The living together. The getting to know your partner. The complete indifference to each other.

    And before I’d even acknowledged that I was a married woman, I was getting divorced.

    We weren’t suited. We didn’t agree on anything. I refused to live my life with someone I couldn’t stand the sight of. And despite my own shortcomings, there was one person I blamed for everything I experienced: my mom.

    If it wasn’t for her, I wouldn’t have been married in the first place. I agreed to it because she asked me to—and because I wanted to see her happy.

    I’d been the black sheep in my family up until that point. Agreeing to something she wanted for me could be a fresh start, especially since she’d lost her husband merely days before.

    I felt guilty for saying anything but yes.

    So the fact that I agreed to the marriage for her was justification enough to blame her for everything that went wrong.

    It started with her, and so it had to end with her.

    I lived with this feeling for years. The resentment turned to anger. The anger turned to bitterness. And the bitterness led me to blame her more.

    Over time, I grew pretty tired of feeling like that. I didn’t see what function it had in my life. I was ready to feel differently.

    But my feelings towards her didn’t change after some miraculous revelation or insightful discussion. They changed gradually, and with a lot of questions.

    What had influenced her at the time?

    How had her life experiences shaped what she’d asked me to do?

    What had she gone through that led up to that moment?

    The more I questioned her, the more I understood her. And the more I understood her, the more compassion I felt toward her.

    Compassion didn’t have any room for judgment, resentment, or bitterness.

    It did, however, have a lot of room for understanding.

    And compassion taught me three clear steps that led me to forgive her:

    Step One: Recognize that parents are human, too.

    As the children of our parents, we often forget they had a life before us.

    They had experiences and challenges; they made mistakes and felt joy and regret.

    They had parents of their own, a childhood, friends, and relationships.

    They had an entire life before we came into the picture.

    Once I started seeing my mum as another human being, the dynamics of our relationship changed.

    Each experience we had was no longer a parent-child interaction. It was an adult-adult interaction. And this made all the difference.

    Rather than seeing her as my mother, who should be the adult in the relationship, I started relating to her like any other adult in my life, and I saw her for who she was—a woman who had lost her husband sooner than she expected, and was struggling with her own demons.

    Start seeing your parents as human beings.

    Recognize that they struggle in the same way you struggle. They feel fear, and loss, vulnerability, and joy.

    Once you do this, you can then move to:

    Step Two: Question them to understand them.

    This is both the most difficult and the most rewarding of the three steps, especially if your parents have done something seemingly unimaginable.

    If you’ve had parents that have abused you in any way, questioning why they did this can be incredibly challenging.

    It means you have to take yourself back to when it happened. Replay it in your head and put yourself in their shoes.

    By asking more questions, and seeing events from their perspective, your mind begins to open.

    If your parents abused you, ask: Why would someone do this to their child?

    What did they experience in their childhood and life before you that may have influenced this behavior?

    What was their relationship like with their parents?

    This doesn’t condone what they did; it just helps you understand.

    When I started questioning my mom’s motives to arrange my marriage, it became clear to me that she had been under an entirely different kind of pressure than me.

    She’d had pressure from her relatives to do the right thing and marry her children off soon. Having been born and raised in Pakistan, she had been conditioned to believe marriage was imperative for everyone.

    She had also become a widow at a very young age. After my dad had died, she was in no emotional state to respond to that pressure in a healthy way.

    The more I questioned her, the more I understood the context of what she had been experiencing.

    And this took me to the last step.

    Step 3: Forgive them.

    The understanding that you build about your parents could lead you to feel more resentment toward them.

    But this is unlikely.

    Because questioning leads to compassion, and compassion has a tendency to lead to forgiveness.

    And forgiveness means you can start to heal.

    Forgive them because it’s a remedy to your pain.

    Forgive them because they, too, can make mistakes.

    Forgive them because they’re human.

    I found myself forgiving my mom far quicker than I thought I would. Once she told me the pressure her relatives put her under to arrange my marriage, I saw that she acted in the best way she thought at the time.

    It became impossible not to forgive her and move on.

    This article comes with one huge caveat: your parents’ cooperation in this isn’t guaranteed.

    They must be willing to open up a dialogue with you for you to have your questions answered.

    And it will be tough, especially when they are forced to face their actions, demons, challenges, and frustrations.

    This means you have to see the bigger picture and be the bigger person.

    It means you must have the courage to take the first step. And you have to accept that there is some understandable explanation for their behavior if they aren’t willing or able to share it, even if they aren’t able to take responsibility for what they’ve done.

    None of this is easy, but it’s worth it to heal the wounds from your past.

    Parents image via Shutterstock

  • 5 Ways to Feel Better in Your Body

    5 Ways to Feel Better in Your Body

    Woman raising arms

    “Do the best you can until you know better. Then when you know better, do better.” ~Maya Angelou

    We’re bombarded by advertisements that tell us if we’re thin, we’ll love ourselves. If we suddenly look a certain way, all our worries will vanish.

    I’ve always been thin without really having to work at it—well, in my younger days at least.

    Yes, I was skinny, but that didn’t mean I was happy. I was suffering from depression, had terrible skin, and just felt awful in my body.

    Being a “perfect” size is not what will make you happy, because happiness isn’t about how you look or how much you weigh; it’s about how you feel about yourself and how you feel in your own skin.

    One day I went shopping for a wedding dress and I was so depressed afterward that I swallowed most of my prescribed medication.

    All I wanted to do was sleep, and sleep I did.

    When I woke up I was hooked up to tubes and lying in a hospital bed. This was a major wake-up call for me. I was ashamed, and also mortified of how this was going to look.

    Again, I was focusing on other people’s opinion of me, and not enough on how I felt inside.

    After the overdose I knew I could take one of two different roads. I could go back to the way I was without making any changes and hope for the best, or I could take responsibility for where my life was and where I wanted it to go.

    I chose the one leading me to freedom and to feeling good about myself, both inside and out.

    Once I took down the filters and mental shackles that were holding me down, I started to see how good I could feel. It had nothing to do with how I looked, but rather how much love I gave myself.

    Body love has to do with how we feel about ourselves from the inside out.

    How did I get to “better”? A lot of self-healing, dedication, being totally honest with myself about what I required to feel good, and getting real about what my body needed to thrive.

    5 Steps to Feeling Better in Your Body

    1. Forgiveness

    I felt so much shame and guilt because of the things I had done, and these feeling kept me stuck in an unhealthy pattern until I forgave myself.

    I forgave myself for letting myself go, for not believing in myself, for being addicted to foods and habits that brought me down, for not having confidence or knowing my value, and for not using my strengths or working on my weaknesses.

    Guilt and shame bring negative energy and will just keep you stuck. Period!

    Forgiveness helps you let go of the past and enables you to focus on making healthy choices in the present.

    2. Self-love

    Before, I didn’t love or respect myself. No matter how great I looked, I would always find fault. I was putting my value on outside appearances to feel validated. If I didn’t look a certain way, that meant I was unlovable.

    Self-love doesn’t mean you can let yourself go. It means you have enough appreciation and value for yourself to create habits that nourish your soul and your growth.

    We show self-love by what we feed ourselves, by what we choose to say or think about ourselves, and by forgiving ourselves when we slip.

    Without having this sense of respect and appreciation for ourselves, no matter how we look, we will always feel a void.

    3. Self-awareness

    We have so much information coming at us, lots of different views and perspectives. Question everything and become aware of what you need—what your body needs to thrive and what feels good.

    Does it need more movement or more fresh air? If it’s not feeling the way you want it to feel, listen.

    It has nothing to do with trying to look a certain way just because the media says so; it has to do with paying attention to how you’re feeling and being rooted within your body. Our bodies aren’t separate from us; they’re part of us, and we need to pay attention to them.

    A funny thing that happens when you become aware—you care a lot less about other people’s opinions, stop taking on their beliefs as your own, and develop more confidence in yourself.

    4. Self-care

    Back then I didn’t know food affected my moods, so my diet consisted mostly of fast food and junk food. I wasn’t taking care of my body by working out, nor was I paying attention to my emotional needs.

    Our bodies give us signals to let us know what they need. We may feel tired or sluggish when we need more sleep or water. We may get headaches or light-headedness when we need a stress-relieving practice, like yoga or meditation. Until we pay attention and work with them, we’ll always feel an imbalance.

    5. Consistency

    It’s not what we do once in a while that brings change, but what we do consistently—day in and day out, when we feel like it and especially when we don’t.

    I grew up on junk food; this was a tough habit to break. It was the consistency of me eating healthy every day that made the cravings go away, so much that it turns me off to even smell junk food now. This wasn’t deprivation; this was pushing through my short-term resistance so I could feel better in the long term.

    Instead of focusing on being a certain weight, let’s focus on real health, inside and out. Chances are when you’re living an intentional life, and feeling happier and better in your skin, owning a scale won’t even be on your radar!

    Woman raising arms image via Shutterstock

  • Set Yourself Free: 5 Things You Gain When You Forgive

    Set Yourself Free: 5 Things You Gain When You Forgive

    “When you hold resentment toward another, you are bound to that person or condition by an emotional link that is stronger than steel. Forgiveness is the only way to dissolve that link and get free.” ~Catherine Ponder

    Somewhere in the middle of my freshman year of college, my best friend from high school broke up with me. Out of nowhere, she just stopped talking to me. I tried relentlessly to reconnect, but she stopped responding and never gave me an answer why.

    For years it was the most painful heartbreak I had going in my life. It’s still what I consider my worst breakup. And it haunted me until I decided to forgive her.

    Forgiveness sounded ludicrous to me at first, but eventually, the pain of carrying the grudge seemed like it might be worse than the pain of setting it down.

    I heard a number of people in my life, including one of my yoga teachers, talk about the power of forgiveness. While I didn’t get there right away, I started to marinate on the idea of forgiving my former friend.

    I became curious about what acceptance and non-attachment could look like with someone who had really hurt me. It took months after deciding that I wanted to forgive. Until one night, I was ready.

    I drafted the email, did a small amount of Internet stalking, and sent it. I apologized for my role in the breakdown of our friendship, offered my forgiveness, and wished her well. I gave her the best last gift I could: to set my grudge down.

    What surprised me was what I gained in the process.

    1. Space and quiet 

    Forgiving gives us the space and quiet to invest in new people and nourishing ideas.

    Once I let go, I stopped spinning the story in my mind over and over. My mind simply didn’t need to keep hanging on to the old narrative any more. It had space to cover new ground rather than rehashing yesterday’s news.

    2. Self-compassion 

    When I forgave my friend, I was also able to forgive myself for some past mistakes. Forgiveness requires practice, like anything else. It’s like developing a new muscle.

    If I could let go of my greatest hurt, I could surely offer that same reprieve to myself. I’m now gentler with myself when I make mistakes. I know that offering myself compassion and then moving on from the situation is not only possible but much more loving.

    3. Trust in others

    I don’t see friendship through the same lens any more. I have more faith in the people in my life and understand that while friendships end, it’s not the end of the world. I live in my relationships more presently.

    I don’t waste an opportunity to tell the people in my life what they mean to me. I trust in my friends. It took me a long time to get there, but forgiveness gave me back that capacity to trust in the people around me. By letting go of bitterness and cynicism, you too will be better able to trust in others again.

    4. Perspective 

    When I created the conditions for forgiveness and resolution, I was able to see our relationship clearly. I could also see the places where I was responsible and can now address those tendencies.

    I also could see that the hurt was a relatively small part of our relationship. Most of it was filled with laughter, and being able to see that has been very healing. Forgiveness allows us to appreciate the good, without the lens of resentment over it.

    5. Gratitude 

    I’m personally thankful for the memories and what I learned through that friendship. I’m grateful that I had this experience and for all the joy that our friendship brought me. I’ve grown a lot, and that wouldn’t have been possible without the process I’ve been through.

    Forgiveness polished the hurt off my heart, and now all that’s left is gratitude. I also appreciate the preciousness of my new friendships and make a greater effort to actively nurture them.

    We always gain something, even if it’s not immediately obvious. Forgiveness gives us the opportunity to recognize and appreciate that.

    Forgiveness is a delicate thing, and very personal. I would never argue that you should forgive someone. But, if you are interested in exploring what forgiveness might mean in your circumstance, I invite you to get quiet first.

    Cultivate a little bit of compassion for yourself, foremost, and meet this undertaking with curiosity (rather than an outcome in mind). What could that forgiveness look like? What might pave the way for forgiveness to be possible?

    Before you can forgive others, you may need to forgive yourself for past hurts you’ve inflicted. Forgiveness is really a gift that you’re giving yourself; it’s not about absolution for the other person or excusing anything.

    Ultimately, forgiveness takes a lot of non-attachment: to the initial incident, to anger, and to a desired response to this forgiveness. You may not get the answer or outcome you’re looking for, and that’s okay. The process (and it can be a long process) and the act of forgiveness are what matter here.

    While I never heard back from this former friend, that felt surprisingly okay. I wasn’t attached to an outcome; I just wanted to stop carrying the load. So I did, and that was that.

    Not having to carry that grudge has been a huge gift to me. I’ve learned so much about myself that I would never have otherwise—like knowing that I have the courage to forgive and see what’s on the other side. And that I get to choose to be free. You can too.

  • 5 Reasons We All Deserve Forgiveness

    5 Reasons We All Deserve Forgiveness

    Remorseful Woman

    “To forgive is somehow associated with saying that it is all right, that we accept the evil deed. But this is not forgiveness. Forgiveness means that you fill yourself with love and you radiate that love outward and refuse to hang onto the venom or hatred that was engendered by the behaviors that caused the wounds.” ~Wayne Dyer

    When we have been deeply hurt or betrayed by a friend, loved one, or even an acquaintance, it can be incredibly difficult to let it go and forgive them. Some acts seem almost unforgivable, but really not much is.

    My belief is that people who hurt us are more often than not in a lot of pain themselves, and they’re making choices and decisions based on their own wounds.

    I’ve spent the past two years working hard to forgive someone I loved deeply who hurt me. It hasn’t been easy, and it’s taken a huge amount of time looking within, acknowledging my own mistakes in life, and seeing all the reasons it’s imperative I forgive others for their wrongs. They deserve it as much as I do.

    It’s one of the most powerful and loving things we can do, and it ultimately brings us peace of mind and the loving energy we deserve in our lives.

    So, why should you let go of your resentment and rage and forgive someone who has hurt you? A few reasons that have been motivators for me:

    1. Forgiving allows the other person to work on themselves.

    Nobody is perfect. We have all had times in our lives when things have gotten out of control or we acted in ways that weren’t in alignment with who we want to be in this world.

    Yes, sometimes people do hurtful things because they are flat out selfish, but most of the time we screw up without meaning to. We all deserve a second chance to do better.

    Receiving a second chance when I have hurt someone else has allowed me to step up my game and prove to myself and to them that I can do better.

    Sometimes it’s taken time for me to really get it. We don’t change our thought patterns and behaviors overnight. But I know that when somebody has forgiven me, it has forced me to take stock of my actions and motives and work on myself. And in the process, I have shown up as the woman I want to be in this world and proven to myself and to others that I can change.

    We wouldn’t even bother trying if another person hadn’t forgiven our actions as a way of saying, “I can let this go, and I trust and hope this experience has taught you something.”

    2. If we show others compassion, we learn how to develop it for ourselves.

    Often when we are holding onto resentment toward someone who hurt us, it’s about our ego. We want them to suffer as much as we did.

    One of my close friends has been teaching me about compassion. I don’t show much for myself, so I have a difficult time showing it for others. But as I have slowly learned to develop compassion for people who have hurt me, digging deep into the reasons why they may have done it, it’s allowed me to develop more compassion for myself for the things I have done.

    Developing compassion for someone who has hurt you is a powerful and integral step toward healing for both of you.

    3. Forgiveness helps everybody involved move on.

    Not all people and situations are meant to be a part of our lives forever. Sometimes, they are there for a period of time to teach us something, and once their purpose is served, they move on and the next chapter of our story begins.

    As difficult as it may be to let people go, whether they are a long time friend, a family member, a spouse, or a lover, when we forgive them we create a space for them to move onto their next chapter, as well as ourselves.

    If we’re holding onto the old story of “what they did to us,” we can’t create a space for better things to come into our life.

    4. When we know better, we do better.

    I live by Maya Angelou’s quote that for most of us, “when we know better, we do better.” I truly believe that people don’t go around intentionally trying to hurt others, especially those closest to us.

    Most people are doing the very best they can with what they know, how they were raised, and where they are at in life. I know that I personally have often made the same mistakes over and over again until I really got the lesson and developed the tools to do things differently. When I’ve known better, I’ve done better.

    Try to recognize that every experience in your life, especially the most painful ones, are teachers that reveal to us what we still need to master. You have the opportunity to become better if you can avoid holding onto bitterness.

    5. Without forgiveness we don’t grow spiritually.

    The process of spiritual growth is infinite. Some of our spiritual lessons are to learn compassion, self-love, and unconditional love for others. We are still operating at the bottom realms of our spiritual growth when we are carrying around feelings of hate and bitterness and thoughts of revenge.

    When we receive somebody else’s forgiveness, I believe we graduate one step up that spiritual ladder. Whether we feel we deserved it or not, somebody gave it to us. And when we receive such a beautiful and selfless gift from somebody else, we are compelled to give it back.

    This mutual exchange of loving energy between people who have wronged us is a beautiful step forward on our spiritual journey.

    The bottom line is, forgiveness is something we ultimately do for us, not the other person. And without it, the pain inside our hearts will never heal.

    Remorseful woman image via Shutterstock

  • 5 Priceless Gifts You Deserve to Give Yourself

    5 Priceless Gifts You Deserve to Give Yourself

    Gift

    “The greatest gift you can give yourself is a little bit of your own attention.” ~Anthony J. D’Angelo

    The other day, when I was out celebrating a friend’s birthday, someone asked about the best gift I’d ever received.

    What came to mind was getting my parents’ hand-me-down Corolla when I was sixteen. It was my first taste of being all ‘grown-up.’ I felt like my parents trusted me enough to give me the keys to go out on my own. It gave me a sense of pride and freedom.

    Aside from that, nothing else that was tangible came to mind. What stood out were the memories and the moments I shared with the people who celebrated my birthday with me. And the most memorable ones involved traveling or living in a foreign country.

    So this got me thinking—the best gifts you can give yourself are things that are priceless. They are a collection of moments and experiences that add depth and value to your life.

    Aside from a lifetime of adventures, here is a list of invaluable gifts you deserve to give yourself.

    1. Time to learn about yourself.

    In Dr. Meg Jay’s TED talk, she offers twenty-somethings a piece of advice—to invest in “identity capital,” something that adds value to who you are and who you want to be.

    I feel this point is applicable to people of all ages. One of the best gifts you can give yourself is to learn more about yourself.

    Give yourself the permission to explore and really get to know who you are. Discover what you like and don’t like. This will help you set your standards and boundaries, which are hopefully aligned with your values, so that you can create the life you want.

    Along the way you might find that things change. And that’s okay. It’s natural. When it does, recognize this and be mindful in your daily actions as you adjust to the person you are becoming.

    2. Peace of mind.

    Everything is temporary; nothing lasts forever.

    When you give yourself permission to befriend what is, instead of what you think it should be, you’ll realize that the best thing you can do is to focus on the present and count your blessings.

    There’s no need to worry incessantly, for you can’t control the future, or what others think for that matter. Most of the time people are self-absorbed, going through their own things, not even aware of how their actions and reactions may have come across to you.

    Worrying doesn’t accomplish anything; it only takes away today’s peace.

    When you are in the moment, just do what you can do. Sometimes it may be nothing, and it’s okay.

    Have faith that everything will work out for the best. After all, you have found a way to survive your ‘bad’ choices thus far. So going forward, why not trust yourself? You’ve got the proof that you are capable of more than you know.

    3. Time for yourself.

    We often put ourselves last on our to-do list.

    But it’s important to take care of your well-being and to recharge your batteries first in order to be at your best to give to others.

    Find ways to you nurture your body and nourish you mind. Take the rest you need to not burn yourself out. After all, you are the caretaker of your body and life. No one can do this for you.

    When you allow yourself to have moments to unwind, de-stress, and reconnect with yourself, you will be more productive, have more energy, and feel happier, which will result in fostering better relationships while reducing your stress levels.

    4. A chance.

    Give yourself the gift of following your dreams. Do what you love; do what is important for you.

    In order for you to live a fulfilled and meaningful life, you have to live it yourself. So don’t wait until it’s too late. Find the courage and willpower to live a life true to yourself, and spend your time doing what counts for you.

    I was once depressed and was lucky to find passion for life again.

    Through reading self-help books, following sites like Tiny Buddha, getting into yoga, and asking for help, I realized I’d been living someone else’s life . No wonder I was in a slump and unhappy.

    When I started to fall in love with life all over again, I was determined to start living on my own terms. And now I am giving myself a chance to do what it is I love, which is to help others whose lights have been dimmed to find purpose and passion again.

    As Wayne Dyer famously said, “Don’t die with your music still in you.”

    5. Forgiveness.

    “Forgive yourself for not knowing what you didn’t know before you learned it.” ~Unknown

    We often have a hard time forgiving ourselves for our mistakes. Instead of beating ourselves up, we need to appreciate the lessons we’ve learned from our unwise choices.

    Recognize that you did your best with what you understood back then. You are not defined by your past.

    The fact that you are upset and holding yourself accountable shows that you care and that you have reflected and grown from the experience. So it’s time to stop berating yourself and judging your actions.

    Forgive yourself like you would with a friend or a love one. When you forgive and let go of the guilt and shame, you give yourself the power to change your story.

    Last but not least, be your own best friend! Give yourself the gift of being the kind of person you would most like to spend the time with.

    When you catch yourself talking negatively, change it to a more positive and supportive voice. Be nice to yourself.

    You deserve it.

    Gift image via Shutterstock

  • How to Mend a Broken Friendship (Even if You’re Not on Speaking Terms)

    How to Mend a Broken Friendship (Even if You’re Not on Speaking Terms)

    Two Friends

    “If you judge people, you have no time to love them.” ~Mother Teresa

    I kept thinking about how many years had passed by. Did I really waste four years by not contacting my best friend?

    You see, I had a falling out with my close cousin. Growing up together since childhood, we became best friends—more like brothers through the years.

    That was until we had a huge disagreement. We didn’t speak for what seemed like forever.

    Admittedly, I was the one to blame. Though at that time, I didn’t see it that way.

    When someone means a lot to you and then disappears, it leaves this huge void in your life—and possibly all because you couldn’t admit any wrongdoing. It’s something you can’t sweep under the rug so easily.

    During that time, I wondered what he was up to. Should I try to contact him? It had been so long, I didn’t know if I should even try any longer.

    Sometimes we take a sole stand, even if it’s against close friends. Maybe we won’t budge because we know we’re right (or refuse to admit we’re wrong). And if we can’t make sense of it all, maybe we wonder if we should let it be.

    After four long years, our paths crossed once again. I heard he wanted to get in touch with me. I felt the same and was eager to finally meet up and talk in person.

    It just so happened he also wondered how I was and what I was up to. After our talk, it’s like we never lost a beat. We took some time to bring ourselves up to speed, but we ultimately fixed our friendship.

    Reflecting on my experiences taught me some valuable lessons about how to fix friendships. These may work for you too, if you apply them wholeheartedly:

    1. Let the dust settle first.

    If the argument was recent, allow some time for the psychological wounds to heal. If you do anything now, you may cause more harm than good.

    Tempers flared, and hurtful things were said. Let both of you gain your senses first and reflect on what happened.

    If you get back into the mix too soon before you’ve both had a chance to cool off, you risk experiencing a repeat episode of the same argument.

    Time is your ally, so wait a while.

    2. Purge your frustrations.

    Frustrations can and will arise from time to time, so you’ll need an outlet to release stress and keep them from accumulating. Otherwise, they may undermine your good intentions.

    Sometimes you’ll feel the need to vent and validate your hurt feelings, and that’s okay. It’s not healthy to hold your feelings in and pretend you’re okay, so vent away.

    But at the same time, don’t badmouth your friend to anyone who’ll listen. Instead. Limit your diatribe to just one person you can confide in and trust.

    It’s actually about working through your feelings. Talking out loud about your frustrations not only can make you feel better but can also give you more focus and perspective in the rebuilding process.

    3. Give your ego a break.

    An ego may have good and bad parts, but one thing’s for certain:

    The ego is a projection of how we want people to see us. Sometimes, we go out of our way to protect this projection, but this costs us, because we often don’t allow ourselves to be vulnerable.

    When attempting reconciliation, both your egos are just additional obstacles both of you have to bore through to make meaningful communication between your pure selves.

    Remove any defensiveness you’re harboring and open your heart, exposing your vulnerability.

    Face your fear of unpredictability even if you don’t know if your friend will accept or reject you.

    Keep in mind that your friend needs to vent as well; you must mentally prepare yourself to listen to whatever opinions are thrown your way.

    Lastly, be mindful not to criticize, judge, or complain. These will definitely close the doors to communication. Be sure to keep an open mind.

    Your goal, by withdrawing your ego, is to get your friend to withdraw their ego as well and open up, thus removing barriers in order to reconnect.

    4. Don’t be afraid to reach out first.

    Get over that initial hump. It’s not as difficult as it appears.

    Want to email them? Don’t be afraid to push that send button. That button won’t bite you back.

    Afraid they won’t reply to you? You haven’t spoken to them for a while anyway, so what’s to fear?

    Be fearless, take the leap, and go for it. Go ahead and find a way to contact them. Believe me, you’ve got absolutely nothing to lose, because your current situation can’t get any worse.

    5. End the blame game once and for all.

    Still figuring out who’s to blame? That means you’re still dwelling in the past.

    Blaming something on anyone brings back up your fighting stance. Definitely counterproductive in fixing any relationship.

    Accept the situation for what it is even if it doesn’t make any sense at the moment.

    No one’s perfect in this world, and the last thing you want to do is stir the proverbial pot when trying to fix your friendship.

    Find a way to climb on top of that and gain the advantage of seeing over your obstacles.

    6. Visualize forgiveness before you utter a single word.

    Whatever wrongdoings your friend has committed against you, picture yourself forgiving them, and envision those misdeeds dissolving into nothingness. Let this mindset envelope your soul right before you speak.

    It’s like a golfer visualizing the ball moving through the green into the hole. He has his predetermined path planned in his head leading to his goal. All this visualization before he’s even putted the ball.

    By foreseeing your goal, you’ve already set the right tone from the get-go.

    Whatever the outcome, good or bad, you want your friend to know your intentions originated from peace, not hate.

    7. Apologize for your part in what happened.

    Saying sorry not only eases their pain but also shows that you’re giving a peace offering to the other side.

    Even if you don’t feel you’re at fault, please know you still had some part to play in the fight.

    Say sorry for anything incidental. For example, you took so long to contact them, or you weren’t able to hear their side of it.

    8. Avoid asking “Why?”

    Why is a tiny three-letter word that can cause more damage than good. When asking “Why?” you’re pretty much pinning them in a corner and making them feel trapped.

    It’s like saying, “Explain yourself; you’re guilty!” They’ll get defensive, shut down, or stay silent.

    You can change the question around so that it shows you care rather than appear demanding. Instead of asking, “Why did you act like that?” say, “Did I do anything that made you feel like you had to defend yourself?”

    Asking it this way seems less confrontational and more inquisitive.

    9. Avoid trying to force reciprocity.

    If they’re the perpetrator, don’t feel entitled to an apology, and don’t fish for feedback.

    Expecting something brings your ego back into play. It may cause unnecessary tension and create false expectations that can hinder any improvement.

    Also, it’s possible they may never come around and may never be sorry at all. This is about unconditional love by giving only from your point of view, so it’s best to not expect anything in return.

    If they truly wish to make it work, they’ll come around to explain their reasoning and let you know they’re sorry.

    Doing it this way allows them to learn and grow themselves.

    10. Be prepared to move on.

    This is all about creating peace. However, if after all that you’ve done it does not come to fruition, don’t despair. Know in your heart that you’ve taken the initiative and freed yourself from guilt.

    Why? Because you did everything you could possibly do. Now the ball is in their court.

    Don’t burn any bridges and keep that door open to friendship, but use your best judgment. If you’re treated horribly or abused, after all of your best intentions, then it would be in your best interests to close that door.

    Make That Friendship Even Stronger Than Before

    The positive thing coming out of breaking and fixing a friendship is that both of you know each of your boundaries once you have crossed them.

    It’s like playing with fire and getting burned.

    You now know what not to cross, but at the same time, you’ll have a closer connection from having experienced it. A deeper understanding you couldn’t get any other way.

    Your fixed relationship is sort of like an irreplaceable, cracked heirloom vase carefully glued back together. It may not look the same as it did before, but you can still value it for what it is and fully embrace it for what it represents.

    One thing that I know for sure: if you value this friendship, the time you lose with them can never, ever be replaced. Life is short, and the clock is ticking.

    Get the ball rolling. Make a conscious choice now. Remember, you have nothing to lose and only a friend to gain.

    Friends image via Shutterstock

  • How Meditation Calms Your Mind and Makes You Feel More Alive

    How Meditation Calms Your Mind and Makes You Feel More Alive

    “While meditating we are simply seeing what the mind has been doing all along.” ~Allan Lokos

    People around the globe have practiced meditation for centuries upon centuries, and it’s quickly becoming one of the most popular pastimes in the modern world. It’s one of the most effective ways to find inner peace, relax, and cope with stress.

    I’ve had my share of stress and troubles over the years. I remember one time, nearly eight years ago, when the stress and anxiety really got to me and made my life miserable.

    I was facing the prospect of being made redundant at work. The economy was in a bad way, money was tight, and my relationships were strained. I didn’t see any clear way out of the oncoming storm.

    The darkness began to surround me. Depression hit, and I began taking tranquillizers. I didn’t feel like doing anything. I was apathetic and often vented my anger on those who were closest to me. On top of this, I treated my body poorly by eating junk food.

    All this was affecting my health, as well as my performance at work and in life itself.

    One day I decided that I could not live like that any longer. I had finally had enough.

    How I Turned My Life Around

    To begin with, I was open and honest with friends and family. I explained why I was so stressed and how poorly I was coping, and told them that I planned to change.

    I told myself that everything would be fine, that these bad days wouldn’t last forever; it was just a temporary experience. And even if I lost my job, sooner or later I would find something else. It wouldn’t be the end of the world.

    I joined a local gym and began exercising.

    I’d exercise three or four times a week after work, would eat fresh and healthy meals, which I’d prepare for myself, and would work a little bit in the garden behind my house.

    Work slowly began improving. I kept my job, and once again I felt pretty good.

    At the gym one day, however, I got talking to a guy about general health, fitness, and positivity, and he recommended meditation.

    I was sceptical at first. I thought meditation was something reserved for monks.

    Nevertheless I decided to give it a go, and eventually incorporated it into my daily routine.

    Meditation now comes as natural to me as brushing my teeth and showering in the morning.

    I’d like to share a few of the fantastic benefits that I’ve experienced with meditation in the hopes that maybe you could experience them too.

    1. Meditation helps you foster inner peace.

    As we leave our homes or belongings untidy and unmaintained for prolonged periods of time, they become dirty, grimy, dusty, and aren’t very pleasant to look at or be around.

    Now, imagine your body as an untidy room or belonging. Instead of dirt, grime, and clutter, however, you experience anxiety, stress, depression, and negative thoughts.

    We can pick these up from all sorts of locations, including things we see on TV or on the news, from people at work, from friends and family members, from stressful situations, and just about everywhere else in the world today.

    Rather than stewing over these situations, surroundings, and people, meditation teaches us to simply release the negativity. It won’t remove those feelings, but it does give us tools to be able to cope with them in a more effective way.

    The little things, even the larger things, don’t bother us as much, so we can remain positive, happy, tranquil, and peaceful within our self.

     2. Meditation helps you find more perfect moments.

    Rather than reacting to people and situations, you instead find yourself observing the world that is happening around you.

    Before meditation, I would focus on the negative energy and allow it to overwhelm me. Thanks to meditation, I discovered something amazing: that there is perfection everywhere around us.

    Instead of focusing on the negative, I found myself searching for the positive perfection in each moment. The faint smile from a stranger, the taste of my favorite meal, or even just the comfort of spending a few moments in quiet solitude all became more important to me once I could release the negative energy.

    3. Meditation helps improve your concentration.

    One great benefit of meditation is that it helps you vastly improve your concentration levels, which in turn will help make you far more productive.

    When you meditate, you clear your mind of distractions and instead focus on the act of mediating itself. Then after meditation, you’re better able to focus on what’s right in front of you instead of getting caught up in your thoughts, fears, and worries.

     4. You don’t find yourself bothered by smaller things.

    Say, for example, you drop your dinner plate on the kitchen floor and have to then clean it up. Rather than shouting, swearing, and stewing over the fact that you made a small mess, meditation teaches us to not get bothered by smaller things.

    Instead of feeling angry and sorry for ourselves, we simply grab a cloth and broom, clean up the mess, and get ourselves more food, without getting worked up about it.

    Meditation teaches us to not sweat the small stuff, and helps to really put things into perspective.

    There are people out there dealing with overwhelming problems. In the grand scheme of things, a little mess isn’t that big of a deal.

     5. Meditation helps to awaken forgiveness.

    Another great benefit of meditation is that it helps us let go of anger more easily so we can forgive and forget.

    When I was working abroad I fell ill and had to go back home earlier than I planned, so I took my payment and left.

    What I didn’t realize was that I was entitled to a bonus for my work. It wasn’t much money, but still, it was something.

    A few months later, I found out from a co-worker that “my good friend” had collected my bonus from my boss and did not give it to me when he came back home.

    I was angry and disappointed, especially since we’ve known each other since kindergarten and I trusted him. It was months before I started talking to him again.

    I’m not 100% sure how I would react to something like this today, but I’m fairly certain that I wouldn’t keep my anger bottled up inside of me, as it is self-destructive. With the peace I’ve fostered today, it likely would be far easier to let go.

    We all have those moments where we say, “I’ll never forgive that person. Don’t they know what they’ve done to me?” What meditation has helped me to realize is that forgiveness isn’t about giving something undeserved to others. It’s about giving something that is fully deserved to myself.

    6. You begin to feel more alive.

    It might sound a little cheesy, but since I began meditating regularly, I’ve felt more alive than ever before.

    It’s as if all of my senses have been awakened simultaneously. Images seem crisper. Flavors seem tastier. Joy seems happier (if that’s even possible).

    I’ve found that I’m able to read people better, as well, both emotionally and physically. There’s this sense that allows me to detect if something is bothering someone or if they are having a brilliant day. It’s a beautiful experience that was entirely unexpected when I began my pursuit of meditation.

    Above all else, I’m more self-aware. I know what works and what doesn’t work for me. I know how to get the best out of myself, productively and spiritually, and it’s all because I took up meditation thanks to a fateful conversation I had one day at the gym.

    “Small shifts in your thinking, and small changes in your energy, can lead to massive alterations of your end result.” ~Kevin Michel

  • We All Have Bad Days and All Need a Little Kindness

    We All Have Bad Days and All Need a Little Kindness

    ”Be kind to unkind people. They need it the most.” ~Unknown

    A couple weeks back I had what Alexander would call a no good, terrible, very bad day.

    I’d slept poorly the night before—possibly because I had caffeine, which I usually avoid, somewhat late in the day, and possibly because I have a toddler-sized bladder that doesn’t seem to understand or care about REM cycles.

    In addition to being physically exhausted, I was feeling emotionally spent. I’d been dealing with a high level of uncertainty, as my boyfriend and I were preparing to move yet again, after months of discussion about where we’d live long term.

    Also, I was feeling a little disappointed with myself. I’d recently slowed my work down a bit, both to allow myself space to process my feelings related to the move and to work on some new creative projects.

    Turns out, it’s poor logic to expect that I can simultaneously allow a tidal wave of emotion to wash over me and create something completely unrelated to those feelings.

    So on top of fear and worry about the future, I was feeling guilty about “wasting time.”

    In an attempt to improve my mood, I asked my boyfriend if he wanted to get lunch, but first I needed to stop at the post office to mail a package.

    The line looked like something you’d see at Disneyland, except without the enthusiastic banter you usually hear when people are inching closer to Space Mountain.

    My patience was right there with my bladder—the size of a toddler’s—and I really wanted to leave; but the sooner I mailed that package, the sooner I could stop telling myself, “Why are you doing nothing? You have to mail that package!”

    I thought, “It will go quickly,” without any good reason to believe this was true other than wishful thinking. I couldn’t have been more wrong.

    There were three people working at the counter: one helping people with passports, one giving mail to people who were picking it up, and one working with a customer who seemed to be mailing holiday gifts—five years’ worth, to friends, friends of friends, and friends of those people too.

    I was four people away from the front of the line when it hit me—I really had to pee. But I’d already written on a padded envelope I’d gotten from their retail area. I couldn’t leave; I had to pay for it.

    Sweating, with the sun beating down on me through the window, I started shifting my weight from leg to leg, texting my boyfriend in the car to let him know I’d be a while.

    I felt annoyed with everyone—the postal workers, for not working more quickly; the other customers, for not having fewer things to mail; the manufacturer of my shirt, for not making it more breathable.

    By the time I finally got to the front of the line, I felt ready to explode. I hoped this would be quick—here’s my package, mail it cheaply, have a nice day.

    That’s not what happened.

    The woman behind the counter told me I didn’t write the city legibly, and then began to write, even less legibly, on top of it.

    Since I’m a perfectionist, and because this package and the recipient were important to me, this really bothered me—that it looked like I spelled “round” wrong the first time, then scribbled over it and said, “Yup, this looks good to go.”

    Exasperated, I told the postal worker, “That looks horrible. I don’t want it to look like I can’t spell ‘round.’ Can I just get a new envelope?”

    I ran to grab one, then looked at the winding line and panicked. What if she took another customer while I was writing, and it was someone else with a half-hour worth of stuff to do?

    Then, while pressing the pen so hard it almost broke in my hand, I heard “Next in line.”

    “Could you just wait one second?” I implored. It’s just such a long line, and I waited so long, and I’m like three pen strokes from done.”

    She obliged, equally annoyed—after all, the winding line had greater implications for her than me. Then, after beginning to process my package, she said, “You have the wrong zip code.”

    Thus began a ridiculous back-and-forth discussion about who was right—her computer, or my post-it note, backed by Google.

    I really didn’t want to have to come back, and I didn’t want the package to get returned to me—at a place I wouldn’t be living at for long.

    So finally, after arguing for a bit, while shifting from leg to leg and wiping sweat from my brow, I said, “Never mind. I’ll just pay for my two envelopes and go.”

    I hadn’t yelled at her. I hadn’t insulted her. But I’d been rude. I’d been frustrated, impatient, and impolite. I’d vomited “bad day vibes” all over her, then left in a huff.

    And I felt terrible about it.

    I returned home and emailed the recipient to verify the zip code, and it turns out the postal worker was right—the recipient had given me the wrong one. It showed as the right address in Google because Round Rock has multiple zip codes.

    I felt even worse then.

    “This was so un-Tiny-Buddha-like,” I thought. “I should be better than this.”

    Should. There was that word again. What’s the worst thing you can do when you’re having a bad day? Pile on reasons to feel bad.

    So I decided to cut myself some slack. Did the postal worker deserve my attitude? Nope. Could I have been less volatile? Sure. Would it do any good to beat myself up over it? Absolutely not.

    The next day, after getting a better night’s sleep, I went back to the post office again, armed with the correct address. This time, there was no line. I immediately saw the postal worker from the day before, rearranging some packing material in the retail area.

    “Excuse me, “ I said, “Do you remember me? I was here yesterday…”

    She seemed to arm herself emotionally, glancing at me, then quickly away, before saying, “Um, yeah.”

    “I was rude to you yesterday,” I said, “and I’m sorry.”

    It felt strange and vulnerable to say this to a stranger, but I was sorry.

    I was sorry because I imagine her job isn’t easy. And the sun was beating down on her too. And she didn’t get to run out when I did, to eat lunch, go home, and decompress.

    She was doing her job—and a good job at that—and I was sorry I treated her poorly.

    She looked at me, her body softened, then she reached out for a hug. I doubt she knew it, but I really appreciated that hug. I needed it.

    “It’s okay,” she said. “I know how it is when you have an important package to mail.”

    “I was just having a really bad day,” I said, “and you were right. I had the wrong zip code.”

    “It’s okay,” she said again. “We all have bad days.”

    Where I stood just yesterday, feeling rude and ashamed, I now stood feeling kind and proud. I doubt she knew it, but she gave me a tremendous gift. She reminded me that my worst moment didn’t have to define me.

    I could choose to do something different. I could choose to take responsibility, admit my shortcomings, and do better today than yesterday.

    I don’t know about you, but I’ve come to realize I’m a lot like that scribbled “Round Rock”—messy and far from perfect. I make mistakes. I’m not always kind or polite. Sometimes I let my emotions get the best of me. Sometimes I don’t deal well.

    But maybe these little mistakes are big opportunities. Maybe the worst of humanity can give way to the best.

    Maybe every moment of rudeness is a hug waiting to happen. Okay, so that’s kind of cheesy, and maybe a little idealistic. And I realize there are situations when people are far ruder than I was, and far less understanding than she.

    But I know next time I encounter someone who seems impolite, I’ll remember how I felt that day. I’ll remember I’m likely not seeing them at their best, and this doesn’t define who they are.

    Then I’ll look them in the eye and think to myself, “It’s okay. I know how it is. We all have bad days.”

  • Forgiving Abusive Parents and Setting Ourselves Free

    Forgiving Abusive Parents and Setting Ourselves Free

    TRIGGER WARNING: This post deals with an account of physical abuse and may be triggering to some people. 

    “Forgiveness is not always easy. At times, it feels more painful than the wound we suffered, to forgive the one that inflicted it. And yet, there is no peace without forgiveness.” ~Marianne Williamson

    Growing up in the seventies and eighties with Italian immigrant parents definitely had its challenges. In a family of four girls, I was number three. That in itself was tough enough. Never as good as the first-born and not as loved and protected as the baby. Yes, it was challenging.

    On the outside, one would think that we were a picture perfect family. Our lives were as normal as normal could be.

    Both parents worked. We had a beautiful house in a nice, quiet neighborhood. We all went to good Catholic schools. Had fun family vacations in the summer. Our parents entertained a lot, so there was always a bustling of activity at the house. Picture perfect, indeed.

    Unfortunately, Mom and Dad lacked parenting skills. Sure, they provided food, shelter, and the necessities of life. Compassion, encouragement, and love? Not so much.

    Behind Closed Doors

    My mom was cold and mean to Dad, and often to us. My dad was cold and mean only to daughter number two and me. I never liked my dad. He didn’t get us. He was always angry with us. I’m pretty sure he didn’t even like me.

    And so began the misery.

    The beatings started when I was ten and continued until I finally fled at eighteen years old.

    I ran away several times throughout that period, always returning simply because, as bad as the beatings were, I had a nice roof over my head, food in the fridge and great meals, a nice bedroom, nice clothes, and all kinds of other luxuries.

    So in exchange for all these lovely things, I took the abuse.

    I never knew when I was going to get beaten either, which was the worst part for me. It wasn’t always like I knew I did something wrong, though I’ll admit, I wasn’t an angel.

    More often than not though, it was more like, if sister number two did something wrong and she wasn’t around to get beaten, they took it out on me. I was always on my toes. I never knew.

    There were many nights I would be in bed sleeping. Dad would come home late from work, bust through my bedroom door, tear off the blankets, and whip me til he thought I had learned my lesson. The problem was, I rarely knew which lesson I was supposed to have learned.

    I can recall one incident when my parents had company over for dinner, a lovely elderly couple, a minister and his wife. I loved them so much. They were the sweetest people you could ever meet.

    I came home from a friend’s house, Mom and Dad and John and Sally (not their real names) were sitting in the living room having coffee. I came running in, so very happy to see them, and Dad had that look on his face.

    I froze. Omg, you’re kidding me, right? He’s seriously not going to do this right here, right now, in front of these people, is he? Yup. He sure is. And he whipped me right there. He had an audience and no one stopped him. They just sat and watched. And once again, I had no idea what I had done.

    I hated my father and lived in fear of him throughout my teen years.  Constant fear of never knowing when the next beating was going to be.

    Forgive and Forget?

    As I grew older, I tried to have more of an appreciation for him, but failed.

    I tried to gain his respect and love as I grew into a beautiful, somewhat successful woman. That didn’t work much either. I gave him a grandson that carried the family name. That seemed to work a little. He respected me a little more then and actually even supported me more. Finally something.

    I spent most of my adult years trying to forgive him, like him, maybe even love him a little. The forgiving finally came. Liking and loving, not so much.

    It was clear in my thirties, forties, and into my fifties that I simply did not like my father. Not one bit. Because of that, I lived daily with this monkey on my back. This thorn in my side. Guilt in my soul.

    It ate away at me constantly. Why can’t I just let this go? Who knew that forgetting wasn’t going to be as easy as forgiving? I always thought that once you forgave something, you just naturally forgot about it. Nope. It was clear to me it just didn’t work like that. Not for me anyway.

    Step Up to The Plate

    Years later, Alzheimer’s had struck Mom and it was time to place her in a nursing home. Dad was eighty-four and home alone. This meant only one thing to me. It was my turn to look after dad.

    Daughter number one and I had a schedule worked out. She was retired; I worked full time, so my *duty days* with dad were limited to two to three days a week. That’s not so bad, right? Wrong! It was the hardest thing I’ve ever had to do, and I cringed every single time I pulled into the driveway.

    My job was to sit and have dinner with him and keep him company for an hour or two. I had nothing to say to him, ever. I could barely even look at him. I had no patience for him, and the only thing I felt was pity.

    He was a pitiful old man, sitting alone in a house waiting for people to come visit him, and all I could think was, “Good for you! You deserve this, you miserable old man.”

    I know, shame on me.

    Two years later, we finally placed him in a nursing home. My visits were few and far between. I was overcome with guilt. I should be visiting him more often, right? He’s coming into his last years now and all he wants is love and company.

    I just couldn’t do it. There was nothing left in me.

    I went about once a month, maybe every two months. Still cringing. My only thought was “Geezus, when is this old man going to die?”

    Pretty sad, eh? Here was the man that gave me shelter, food, clothes, money when I was broke, took me on nice family vacations every summer, and all I wanted was for him to get out of my life.

    Fake It Till You Make It

    I struggled with these emotions for a long time. How is it that I, Iva, the sunshine happy girl that sprinkles pixie love dust everywhere, could possibly be having and thinking these horrible thoughts?

    It took some time but I finally learned to rewire my brain. Think new thoughts. “Fake it til you make it if you have to” I kept telling myself.

    I realized it wasn’t going to kill me to show him some love. Some compassion. Show him something for goodness sake, Iva! So I did.

    I hugged him when I went to visit him and said, “I love you daddy” when I left. Maybe it was a lie, but he didn’t know that. That’s all he needed to hear. Someone to tell him they loved him. In his last lonely moments of his life, dad just needed love. And I gave it to him.

    I dug deep down as far as I could and gave him the love he longed for all his life. It meant little to me but everything to him. That’s all that mattered.

    Understand and Set Yourself Free

    When Dad died at eighty-eight years old, I cried tears of relief and closure. But it wasn’t his death that set me free—it was the choice to forgive and treat him with more kindness than he offered me. I knew then the pain hadn’t scarred me for life; I had taken that pain and turned it into strength and wisdom.

    I forgave him because I could finally see he raised me the only way he knew how. That’s all he knew—it was how he was raised—and I felt sad for him.

    Did it make it okay? No. Understanding doesn’t mean we condone it when someone hurts us. It means we understand. And understanding and compassion are the keys to forgiveness.

  • Two Steps You Might Be Missing If Forgiveness Doesn’t Stop the Pain

    Two Steps You Might Be Missing If Forgiveness Doesn’t Stop the Pain

    Isolated Man

    “To forgive is to set a prisoner free and realize that prisoner was you.” ~Lewis B. Smedes

    When someone you care about hurts you in some way, most people tell you that to move on, you have to forgive.

    They say forgiveness is a gift you give to yourself. You have to understand what happened from their point of view. Life is too short to hold a grudge or be angry.

    Well, what if you do all that?

    You forgive. You understand that they really didn’t mean to hurt you or if they did mean to, you understand where they were coming from.

    You seek to let go for your own sake, your own peace of mind.

    And it still doesn’t work.

    You still hurt.

    That’s where I was.

    My parents divorced when I was a toddler. As I grew older, I rarely saw him. I mostly tricked myself into believing that I didn’t care, but it hurt. I didn’t feel loveable or worth the effort, and it colored my future relationships with men.

    As part of my healing journey, I sought out talk therapy. During one session, my father’s absence came up as a topic. It was during that time that I allowed myself to even consider some form of reconnection.

    I decided to write my father a letter, sharing how hurt I felt by his absence and asking all of the questions I always wanted to know. That letter started a reconciliation process that has been under way for the past few years.

    As we got to know each other better, I got to understand why he didn’t come around and what he was going through.

    And when my grandfather died in April, 2014, I got to learn even more about my father’s upbringing and feel compassion for the little boy that he was and how the things he went through led him to become the man he became, including him not being around as my father.

    But something still wasn’t right. I tried to reason away my feelings of pain, anger, and hurt.

    “If you had the same kind of upbringing that he did, you probably would have done the same thing. His absence had nothing to do with you or your worthiness as a person. That’s all in the past, just let it go.”

    But that didn’t help me. I was missing something, so I set out to find it. I read, I wrote, I cried, I punched my mattress, and ultimately discovered two things that were missing that may help you too.

    First, I needed to grieve.

    The adult me needed to allow that little girl in me to mourn what was lost. I never got to know what it feels like to be loved by a man as a little girl.

    Somewhere in me I was holding out hope that by reconciling with him, I would fill those needs, but those moments are gone; there is no way that I can completely fill that void as an adult. I had to mourn the loss.

    When we think about mourning, we most often think of death. There are many other losses in life that we need to mourn—loss of health or a relationship or a job, and I would add to that loss of a relationship you wish you had.

    When we forgive someone and try to maintain a relationship with them post-forgiveness, it is tempting to try to get what we didn’t get before. It’s like we’re trying to redo the past in the present, when the past is gone. All this does is cause more suffering.

    What we’re building with this person is new. We must mourn what we didn’t get, mourn what we wanted, that’s the only way to start letting it go.

    And by let it go, I don’t mean that how you feel disappears. I mean that we no longer let it lead our lives in the present even if the feelings are still faintly there.

    There are as many ways to grieve as there are people. If it works for you, do it. You might try:

    • Crying
    • Writing (journaling, letters that you didn’t send, poetry)
    • Watching movies and listening to songs that help bring out deep feelings
    • Talking to a therapist
    • Finding healthy ways to release anger (punching your mattress, boxing, screaming into a pillow)
    • Reading helpful books

    Mourning is a process that takes time and can’t be rushed. It’s best done in a spirit of allowing whatever comes up, without judgment and with great self-care. The more I really allowed myself to grieve and truly feel everything I’d been holding onto, the better I felt.

    In addition to mourning, the second thing I did was to find ways to fill the needs I still had within that I was looking to my father (and other people in my life) to fill.

    Forgiveness and reconciliation should involve open communication of what is needed to move forward with the relationship and a stated commitment from the person who did wrong to change their behavior in a positive way.

    With that said, there are certain things that we need to feel good as humans that we need to give to ourselves and cannot outsource to others, especially if we want to avoid suffering.

    We must take responsibility for the following things:

    • Our belief in our own inherent worth and deservingness of good things
    • How we feel (emotionally and physically) in a given moment
    • The direction our life is going and how we choose to respond to what happens.

    We can trick ourselves in the short term to believe that other people make or break these things, but we are the only ones who can make lasting change in these areas.

    Reconciling with someone will not change these things in a sustainable way.

    Reconnecting with a parent will not make you love yourself more. Reconnecting with a partner will not make you feel like you deserve good things. You may get a boost of good feelings for a little while, but they won’t last without you dedicating the time and effort it takes to build yourself up from the inside.

    This may feel daunting, but you don’t have to make these changes overnight. Baby steps are not just for babies; they can make a huge difference in your life when taken consistently.

    Taking responsibility for your life and how you feel about yourself is worth the effort, especially when you consider that you are the one person you spend the most time with every day. Why not make that relationship the best it can be?

    And if you feel like you’ve been unloving to yourself and don’t know where to begin, one of my favorite exercises I use to help me figure out where to start is to ask “What actions would someone who loved themselves take?” Use your answers to give you a list of first steps and commit to taking one today.

    This may also feel unfair. You might think, “Why do I have to work on myself? I wasn’t the one who did anything wrong!” Just think how powerful you will be when you are not bound by the whims of another person.

    If your friend chooses to be hurtful and you get all your feelings of worth from that friend, then what? That seems like the less fair option.

    I’ve come to believe that the purpose of forgiveness is freedom. Freedom to love yourself and others again (or for the first time) and freedom to live from a place of power. I hope that what I’ve shared helps you continually free yourself.

    Isolated man image via Shutterstock