Practicing with depressive thinking: generating joy, moving our bodies and letting go
Dear Friends,
I shared with you back in January that I have been practicing with mild depression for several months, mostly (I believe) a result of the oral chemo medicine I take daily to control my leukemia. Although there are times when we need to embrace our darkness and find out where it is coming from, other times it's enough to shift our mind to release the mood.
Since I know so many of us are dealing with challenging moods post-COVID, I thought I would share some of the practices I have been using to shift my mood, especially helpful first thing in the morning which is when I usually need them the most.
These practices fall into three main categories – generating joy by turning neutral emotions into positive ones, body oriented practices, and letting go.
Here is a list of some of my favorites:
I find one small thing to put my mind on first thing in the morning. This could be looking out the window and seeing the sky, the green trees, or simply remembering I am alive and well. Sometimes I speak the morning gatha aloud: “Waking up this morning, I smile. 24 brand new hours are before me. I vow to live fully in each moment, and to look at all beings with the eyes of compassion.”
When I notice a negative thought or mood, I replace it with something even slightly positive. The Buddha called this “replacing the peg.” For example, if the thought arises that I’m so tired, I replace it with an uplifting thought like I could have a call with my sister today.
I take a minimum of three breaths looking and or listening to wildlife or plants. For example, I put my full attention on the squirrel’s face while he is eating our bird seed. It is all very fascinating and brings my mind to a different place.
I think of three things I am grateful for (or make a gratitude list). This is a great practice to do every day, and also works as an immediate stop gap to the mind slipping into despair.
I give a gift to someone else. This could be offering your own mindfulness practice (such as I am doing on this list - see this is part of my practice :-) It could be buying some flowers for a friend, filling the bird feeder (even when the squirrel ends up eating it), listening to a friend, or any other-focused activity. Deeply listening to someone else’s difficulties can sometimes shift our thinking.
I move my body. Get up off the couch and walk around the house, do the dishes, take a walk around the block, dance to one song, or just take three deep breaths. Whatever movement you can do is helpful.
I listen to music. This can be uplifting music, calming music or even something sad that can help release some of the pent up grief. Music changes our brain.
I drink an espresso every morning now. I’ll be honest, it helps. I also have some green tea. I know that Thich Nhat Hanh (Thay) was a big tea drinker, so I don’t feel at all guilty about it. He once said that tea helps our meditation. If you’re feeling good, you can even meditate on the cloud inside your tea. Try drinking it, as he advises, “slowly and reverently, as if it is the axis on which the world earth revolves - slowly, evenly, without rushing toward the future.”
Sometimes I have to let the Buddha manage my life. I heard Thay once share about a time in his life when he felt overwhelmed, and he decided he needed to let the Buddha walk for him. Some days I also invite the Buddha to help me live my life. I let the Buddha teach my classes, mentor students, and manage my relationships. He is much better at it than I am, and I don’t fear or dread anything when I know that the Buddha will be in charge.
I must say that this period of time has given me much more practice in lifting my energy up than at any other time in my life. I can’t say that I like feeling mildly depressed, but I can say that my practice has benefited greatly from working with it.
I hope my little tips support your well-being. Feel free to reach out anytime.
