I recently watched a video seminar led by Fleet Maull, a senior mindfulness and meditation teacher in both the Shambhala and Zen Buddhist traditions. Among other topics, the video discussed dealing with stress and anxiety. Fleet put forth the notion that our reactions to sudden stressful or dramatic situations, when you peel back the layers of anger or powerlessness or whatever, result from feeling that our needs are being threatened by the offending stressors. This kind of threat is met not by our rational pre-frontal cortex, using executive function to plan a measured response. Instead, it is handled by our reflexive reptile brain, which gives us the choices of Fight or Flight or Freeze. This type of reaction to dramas of a variety far less threatening than a saber-tooth tiger sighting, he suggests, is not an inherent or instinctive behavior, but a conditioned response. We can build resilience and rewire our brains to lessen the fear-based conditioning.

Fleet presented a 90 second mini-meditation that can be done once or several times during the day to help train the brain that even when drama occurs, we are okay and don’t need to revert to caveman basic needs protection mode. The practice simply reminds the brain of 3 things: we are safe, we are resourced, and we are connected. The exercise spends 30 seconds on each of these thoughts because that is the amount of time you have to think about something before it is stored in long-term, rather than short-term, memory. Later, when faced with a negative stressful event, it is easier to react calmly and mindfully because we’ve got a little distance and perspective; we don’t perceive the stressor as a threat to our basic survival because we remember that despite the drama that is unfolding, we are safe, resourced and connected. Our basic needs are not in jeopardy.

As part of my month of posting about gratitude, I am thankful for these three things – and for the brief meditation that reminds me of them daily.

Gratitude #2 – I am Safe
I am thankful that I am fundamentally safe from harm. I have a home that protects me from the elements. I live in a country where I am unlikely to be assaulted or killed because I read a book, drive a car, or speak my mind.

Gratitude #3 – I am Resourced
I am thankful that my basic needs are met. I have sufficient food to keep my body operational and basically healthy. I have shelter to protect me from the weather. My home has heat and hot water. I have weather-appropriate clothes to wear. I have an education. I feel loved and respected by those who matter to me.

Gratitude #4 – I am Connected
I am thankful that I am connected to people. I have a large, loving family. My parents and I communicate well and have opportunities to see each other. My brothers are people I love and respect. They both have children I adore and get to see several times a year. I have a great, supportive husband and kids who fill my heart. I have the best friends ever.

~~~~~~~~

I think I will be posting in multiples for a few days. Four down and eight to go until I get caught up.