Art in Action is a weekly post: a short, practical guide to applying the ideas and principles in the Focus Pocus posts to your body and life. As always, I love to hear from you about how you use them and how you translate the ideas into action.
Watch any political debate these days and what you see is a whole lot of black and white. It’s all or nothing, you are with us or against us. Gray is not a color that politicians readily sport.
Which is unfortunate, since real life is full of everything: good fortune and loss, gratitude and sadness, grief and joy. And while it is a cultural tendency to avoid the dark and make the light fluorescent, whole-hearted living requires that we are able to contain all of it, not just the happy bits. What’s more, life asks us to allow the contrasts to concurrently coexist.
Especially in the holly-jolly, jingle-bell-rock, Christmas-sweaters-that-light-up season, it can be a radical act to allow contrasts of sensation, thought, and emotion to reside together. In fact, it is a radical act that takes practice. Here are 4 ways to allow yourself to hang out in the Both/And.
1. Heart & Breath
Right now, or in any moment, slowly take a breath in and feel your heart beating at the same time. Notice the physical contrast of the pulse of heart and the flow of breath as they happen together. You might begin to feel the pulse in places other than your chest – perhaps your hands or face or belly. And you may notice, too that your breath can flow beyond your chest and into your hips, your neck, your feet. Both pulse and flow are always happening simultaneously, right in your own skin.
2. Heavy & Light
A wonderful meditation on Insight Timer by Jennifer Piercy called Yoga Nidra for Sleep invites awareness of heavy and light at the same time. Begin by inhaling and feeling the sense of lightness, even floating or dissolving. Then exhale and feel a grounded heaviness, a rooted density. Alternate with the breath: inhale, light; exhale, heavy. Then continue to breathe and feel both at the same time.
3. Rhythm & Melody
Slide on a favorite set of headphones, get relaxed and alert, and listen to a piece of music. Notice first the rhythmic patterns and then the melodic flow. Notice how rhythm and melody weave and together to create a harmony that does not exist without the other. See if you can feel the melody within the rhythm and the rhythm within the melody.
4. Emotional Investigation
Whenever you are feeling a strong emotion, pause and allow yourself to feel the nuances. Whether you are listening to beloved music of the season, watching a child open a gift, feeling irritation at the dinner table or bereft because someone is missing – give yourself a moment and really feel everything about the emotion. It’s rare that any emotion stands alone: happiness can intertwine with wistfulness, anger and fear often stand together, grief and gratitude can nestle against each other. Whatever it is, notice the contrasts and generously allow them all to coexist.
Give yourself the gift of experiencing concurrent contrasts rather than the black/white, good/bad, us/them paradigm. How do you hold the contrasts of the season (or any time)? Share your experience in the comments below or at the Focus Pocus Facebook page (I’m offering a gift of art therapy to all commenters)!