Red, Yellow, Green: A Tool for Mindfulness and Developing Self-Knowledge

Know Thyself. As many of us are aware, we are all… | by CMAHC Australia |  Medium

Know thyself. That’s what we are supposed to do, isn’t it? The image here, a screenshot from the 1999 film The Matrix, is, in part an exploration of knowing oneself. It’s a point when the character Neo, must confront his uncertainly, face his fears and discomfort and walk forward into difficult and seemingly impossible circumstances.

There is great power and wisdom in learning who you are, in how you move through the world. Knowing how you will react to something, can be a useful tool for a better life and for working in less than ideal circumstances. There are endless books and meditation masters who teach how to develop this kind of self-knowledge and wisdom. But it’s not easy, is it?

I’ve now been a practicing Buddhist for 6 years. But before that, I dabbled in pretty much every religion and religious teachings I could get my hands on. For me, Buddhism has turned out to be the best path for developing self-knowledge, but it’s certainly not for everyone. Different people require different tools and different methods to develop their self-awareness and no one tool is necessarily better than the other, they are just different. So, when I come across a new tool, or a series of encounters that creates some sort of alchemy in my brain and allows me to share what I think could be a useful one, I try to share it with people.

Recently my partner introduced me to the concept of Red, Yellow, and Green consent. That when you are doing things together, you can use that as a method to regulate experiences to gauge how you are feeling about things, and how to proceed. Then today, listening to Pema Chodron’s wonderful audio lectures Don’t Bite the Hook, it occurred to me that this method could be used for developing all sorts of mindfulness and personal awareness when working with your mind and emotions, especially in the realm of anger and frustration.

Red, Yellow, Green, the colors of a traffic light can tell us a lot about how we are feeling internally. So let’s break them down:

Red: I am absolutely not okay with this. It needs to stop immediately, it’s too much or too fast… or too something… and makes me deeply uncomfortable, afraid, or angry. I need to step back now and get out of this situation.

Yellow: This is pushing my boundaries and I am feeling some discomfort, but if we proceed cautiously I might be okay. However, I might need to stop and step back too. I had better check in with myself frequently as I proceed.

Green: I’m totally fine and this experience is going well. We can proceed with what we are doing or where we are going without worrying. I am feeling at peace with my outer circumstances.

This can be applied to anything. You can apply this to going out to a bar and meeting new people. You can apply it to deal with that difficult family member. How about that solo backpacking trip in another country where you don’t speak the language? I think it could also work extremely well in counseling or therapy, especially when trying to tackle painful experiences and trauma.

Knowing where you are at can be hard sometimes and sometimes you might not be sure. If you aren’t sure you are at it, you are likely in the yellow territory. It means you need to pay attention to your thoughts and your emotions as the situation develops. Honestly, a lot of life we spend in a kind of trepidatious code yellow don’t we? Some of us more than others. So much of our life is framed with expectations and assumptions and one thing you can do with the practice of looking at code yellow moments really digs into why you might be having those assumptions and expectations.

I often say, especially when discussing forthcoming books or films, expectations are the death of joy. If you are so filled up with expectations, you may miss something amazing because it didn’t go exactly how you thought it would. This is a lot of what Zen Master Suzuki Roshi was writing about all those years ago in his book, Zen Mind, Beginner’s Mind. If we go into things like an open and positive beginner, much of life will be easier. But life can wound us, and if we aren’t careful, we fall into the expectation of it always wounding us, which can lead to self-fulfilling prophecies.

Why is this method useful? Well, when you are venturing into uncharted waters, no matter what that form might take, a few breaths and checking in with yourself can be a really important way to stop things from escalating to the point of allowing them to get out of control. Sometimes when we are in the middle of something we can find ourselves swept into an experience that we don’t understand, or that will later be a source of trauma, depression, shame, guilt, or anger. So, if we can check in with ourselves as things are happening, we can develop self-knowledge about how different experiences impact our mental and emotional health.

But what if I don’t have a choice?

If you go into a situation that you don’t have a choice but to be in a yellow or red situation, say dealing with a really difficult family member, you can still use this method. How? Well you know going in, it’s already a code yellow situation. You know that you are wary, and in the past, you have had lots of negative encounters with spending time with this family member. So, knowing that in advance, you can build in breaks or moments of comfort.

Perhaps you can only handle this person for an hour before you need a break. So, set an alarm, or have a friend call or text you to remind you when it’s been an hour and you need a break. You could also just set hour-long meetings with them until you’re comfortable with longer. In any case, after that hour, you can have a strategy for escaping what’s happening. Perhaps you go step outside for five minutes and center yourself. Maybe you go and take a little bit longer in the bathroom and take some deep breaths, notice where you are keeping tension, (or if your Buddhist say some mantras or practice a compassion exercise), and try to just be with it. Many religions and spiritual traditions have different methods for handling things like this. Make a plan. You’d be surprised how much it helps.

The point is if you know you are going into a situation that is yellow you can prepare. If you find yourself in the Red, it can be more difficult. You may have to physically leave. If you have no choice but to go into a Code Red situation, maybe consider bringing an ally that will help keep you grounded, or at least set  clear boundaries for how things will proceed. Perhaps on the way there you listen to something calming and walk into the situation centered. We can’t always avoid these kinds of situations, but we can prepare ourselves and shift the way we think about them. As Pema Chodron says, (paraphrased) you can’t really avoid pain, but what you do with it, is what matters. Pain can be a powerful ally for personal growth and transformation if we let it be.

And of course, this tool may not work for you. It may work for very few people in general. But the point is, to work on learning about yourself. Practicing remembering where you are at, what you are doing, and what habits are further creating conflict in your life. Sometimes just noticing those things that upset you can be a doorway to something so much better.

Actually, You Probably Don’t Use Your Free Will

1K5A3225

What does Free Will Even Mean?

Do humans have free will? This is one of those great questions of the ages. I am not going to claim here that I have an answer, just some thoughts, and opinions on the topic. You have to make up your own mind about it. Nor am I going to claim that my particular thoughts on the subject are original. They probably aren’t, and certainly, some of them have been heavily influenced by the Eastern Philosophy that I have spent years reading.

So let’s refine this question. Does everyone have free will?

My answer? No.

Now once, when I was a young Catholic teenager I said this to one of my youth group leaders. She came over and punched me in the arm and said, I just expressed my free will, didn’t I? Being a young teenager and not really having the ability to articulate what I was saying, she won the argument. But if I was going to back now, I would argue, that what she did wasn’t an act of free will, but a reaction to a particular kind of external stimuli.

When I say that not everyone has free I am not going to make a claim that particular group is more capable of this than others, I don’t think that could possibly be true. What I mean, is that the majority of people are not present enough, not mindful enough to actually express their free will. They are just mindlessly reacting. That’s not will, that’s cultural programming and instinct.

Most of what we do in life is not of our conscious choice. Most of what we do is a reaction. What does that mean? It means that without the space and presence of mind to stop and actually make a conscious choice, we aren’t acting of our free will. Instead, we’re caught in a net of cause and effect. Someone with a true conscious choice, with true free will, can break free of the old patterns of cause and effect and completely change the game.

What do I a mean? Let’s use a fairly common example of a reactionary situation. I will use this example because even if it has never happened to you, you have certainly heard of a situation like this or seen it on tv or read it somewhere.

Imagine being held at up at gunpoint in the middle of a parking lot. It’s broad daylight. How do you react? I’ll give you a moment to think on it.

You are probably thinking, well I would just give the mugger what they want and they would go away. Maybe you have a background in combat or martial arts and you figure, I’d kick his ass. Maybe you are a gun-toting 2nd amendment stand up and fight kind of person and you would draw your gun the second you had a chance. No matter what you would do, all of those things are reactions, not choices. They feed the same tired old cause and effect. They don’t make things better, they just continue the status quo, the cycle, the pattern.

A rection is something that arises from emotions, from stress, from neurological patterns that you have spent a lifetime building. X input will result in Y reaction. It is why there are all kinds of mental games you can play with people’s thoughts. It’s how cold reading works.

But here is an article with an example of someone who was present in that situation, who did make a conscious choice. NPR A Victim Treats his Mugger Right

I’ll summarize for you real quick so you don’t have to go read it unless you want to. Basically, a mugger threatens a guy with a knife and as the mugger is walking away he offered the mugger his coat. They end up eating dinner together and the Mugger gives back his wallet and leaves his knife behind.

There is a difference here. This person with enough space and presence was not only able to change the course of the game but drastically alter it so that they were creating something entirely new. It is only in a true conscious choice that the space for real change can begin.

Now you might say well hell, what if the guy just killed him? What if it ended badly for both of them? No one said that free will is a safe course or a safe option. In fact, true transcendence of the simple reaction to any situation requires a large degree of courage and fearlessness. It requires that you leap into the unknown and accept that all situations are impermeant, that yes, you may die, but so what?

Your reaction is probably something like, but what about my family? What about the consequences of my death? What about all the things I will miss out on? Maybe I would have more time if I act a certain way? I am sure that you, like most people, fear death. This is a reaction, not a conscious choice.

But death doesn’t give a shit. It can come for you at any moment and in fact, for most of us, it will catch us completely off guard. It will sneak around the corner and end you and you can’t do a damn thing about it. You aren’t invincible. You will die. Playing it safe probably won’t help you. For example, a family member of mine was murdered working third shift at a convenience store when he was only a teenager. What does that mean? Nothing. Rationalize it with any theological argument you want, death is still coming for you.

It is good and right to contemplate this. You cannot truly live, you cannot truly have free will, you cannot be liberated from stagnation without accepting death as a concrete thing.

True free will is risky, it is dangerous, but it also contains in it a true power to remake the world. True free will is also hard work. It is uncomfortable and messy. You make lots of mistakes and you have to own up to them. But the amazing thing is, true free will is also what allows us to experiment, what allows people to come up with amazing solutions to complex and seemingly impossible problems.

It is the unthinking, unfeeling masses that bring upon terrible conditions in the world. Millions of people are starving in the streets and yet, nearly half of all food in the United States is discarded. We waste half our food

War, poverty, homelessness, so many of the ills of our world come from the lack of the exercise of our free will. Most of us just try to get through our day, apathetic to the consequences of our actions, of the things we do or use.

One of my current favorite authors, Anne Leckie, has a fantastic quote in her book Ancillary Justice. “Luxury always comes at someone else’s expense. One of the many advantages of civilization is that one doesn’t generally have to see that, if one doesn’t wish. You’re free to enjoy its benefits without troubling your conscience.”

So how do you become more conscious? You have to create a space of self-examination. You can do this through various activities. The easiest and most powerful way is meditation. It doesn’t matter which kind of meditation you do but the purpose of meditation is self-reflection. It is creating the space in your brain and in your experience to stop and act consciously. Meditation is training your brain to do just that, to have the focus and the presence of mind to detach from simple reactions and transform them into conscious choices.

The thing is, it doesn’t start happening overnight. It takes a long time for people to transform. Think of this way, if you are 20 years old, you built up 20 years of habits around the way you think and react. You create mental impressions and ideas of how to react based on certain situations. There is also a cultural level to this as well. By the way, this is what Karma is about. The concept of Karma is entirely misunderstood in the West. If you want to read a different piece I wrote over on Quora on Karma you can find it here.

So what does this all mean? Well as I said in my last entry, if you want freedom it requires discipline. Anyone can do this, but few actually embark on it. As humans, we can do better. We need to do better. We will do better. The world is ours to remake, if we can only be a little more conscious.

 

Beneficial Flame

Beneficial

There are moments in our lives when we feel the fire of rage.

All is in a fog, all is unclear, all is distorted. Yet in the center of that rage, we believe that there is clarity, that we know what the right course of action is.

We confirm our truth.

We allow our preconceptions to build on perception and solidify. It becomes tangible. To us, there is a kind of beauty in that anger. We lust for it.

Like a flower, it seems to have bloomed from some place righteous, some place justified. And those who will be the victims of our rage will receive their just reward.

Yet after, what does it make? How was it of benefit? Did the flame burn truth into the brow of our enemy?

Most often, anger burns the one who wields it, like one who lit a match and held it too long. Scorched fingers.

Patience douses the fire with water.

Sit in the center of the flame and watch it. Let it burn but do not feed it.

Sit in the center and whisper the sacred syllable, Hung.

Watch it transform.

Watch you transform.

Give it space.

Rest in Mind.

Return

Return

Return

It is beckoned by gravity’s song,

Pulled ever forward, ever along.

Dodging left and right,

Hoping to stay out of sight.

The secret is here, in the act,

In the movement, in the contract.

Down it goes, it jerks, it resists,

Until it mergers from a single kiss.

It kisses some more and increases its speed,

It becomes heavy, weighted down, a larger bead.

It clings tight, to the metal, all it knows,

But it cannot grasp forever, it must let go.

It loses its grip and cascades down,

It lands in the water but does not drown.

Instead, it merges, it melds, it becomes,

Connected existence, it succumbs.

And remembers it forgot all that it knew,

Connected and one, the only real view.

Space and potential, potential and space,

Here, at last, it knows a joy it can embrace.

New Direction (Spoken Word)

I saw Cornell West speak yesterday and was blown away. As a result I wrote a little spoken word piece. It’s called New Direction. The words themselves are below the video.

 

New direction
The breath, the breath

The very vessel that leads towards death

Boundaries and Borders

Like old tape recorders

If you Stock up and reorder

Then you continue the disorder

Repeat, then rewind, then repeat

Round and round leading to our collective defeat

Dare you delete, the very elite

That knocked you down off your shoeless feet?

Out In the cold, your whole life, nothing but bought and sold

Learning is bold because It’s not everything you know, it’s everything you’re told

So it doesn’t matter in which school you are enrolled

Or the size of your household, or however well controlled

Look again, and again, and breathe some more

Travel Down Darkened Alleys, Open some locked doors

I implore you to explore despite the ever present war

For your mind, it always wants more, is always willing to ignore

That all of civilization is built on the bones of the poor

Stop for a sec, just breath, don’t leave, there is a little more

The doctor must diagnose the illness before there’s a cure.

Listen, just listen to your own self-deception

When you meet a new idea, don’t go with your preconception

Shift your perception, make a correction, see the connections

If you listen to your discomfort you can make an interception

At the very core of your apperception

But be careful not to start a different kind of collection

Of knowledge and perception, That route leads to even more powerful deception

Know that, True education is liberation

It ends the incarceration of entire minds and entire nations

Participate in a celebration Of your personal annexation

Because aligning with your minds death and a little contemplation

Frees your soul and creates some space for a state of jubilation

Celestial

celestial

Celestial

It’s simple

A simple explanation

We search our lives for meaning

We travel the world seeking answers

We gaze at the stars and the wonders of the universe

We try to unlock all knowledge

But the truth is

I am naked.