Ways to Have & Savor Experience

When I am alone, I have and savor easily what is good.

This was not natural for me. In the past I noticed I needed validation from others that what I liked was liked by them as well. I would have ‘guilty pleasures,’ things that I liked in spite of the derisions of those around me. Lady Gaga’s music springs to mind. (I had the kind of friends who would dislike things solely based on their popularity, and I have my own theories as to that.)

Going alone on vacation was the most empowering feeling in the universe for me. I traveled with no masks, no limitations, nothing I couldn’t just unload and rewrite. Every moment, without discussion, without even conscious thought, I could choose what I would do, how I would respond.

I crave this.

InterPlay was the first time I was invited to ‘have’ something ‘for myself.’ After doing something alone, like a solo dance, the leader said, “Now take a moment and have that for yourself.”

Writing about this, how important a tool it was for me to learn, I’m reminded of what my therapist said about savoring. I worried after a wonderful trip to Walk Disney World that thinking about it too much I’d lose the good feelings about it. I tended to think a lot about challenges and terrible experiences to try to make sense of them, a defense tactic to detach from them as an observer. I shared with my therapist my concerns that thinking about good experiences would distance me from the good feelings of them. She validated this fear, and encouraged me to savor.

I figured out how to use classical conditioning on myself. Everyone’s had the experience of a certain smell evoking a memory, or a song coming on and reminding us of a person with whom we used to hear that song.

When I would sit down to remember experiences in Disney World, I would deliberately listen to music played in the background of the parks. I could have also used an object that reminded me of the time. I chose music because it’s proved to be a strong and reliable trigger for me. I would set aside private time, put on the music, close my eyes, and remember all the details—or perhaps look at my pictures, if I was having trouble remembering. Now all I have to do is hear one of those songs I used and the memories and their feelings come back to me.

Savor the way a child would. Savor like there is nothing in the world but you and what you’re enjoying—like a child eating chocolate ice cream where the world shrinks to the feelings and tastes in your mouth, the cold curve of the spoon, the melting sweetness, the shiver of gooseflesh on your arms as the chill of it hits you. There are worlds of details and sensations in every pleasurable moment that can stretch like taffy as you pay attention to them in order to keep those treasures alive and return to them when you need a good memory and feeling. Savor right after you’ve had the experience, while it’s fresh and you have your pick of sensations and details, and then come back later and savor more. The more you do it, the stronger the memory, the easier it will be to savor again, even amidst the noise and haste.

You know how you savor best. All these words are just here as signposts pointing the way for those who may have lost having and savoring along the way, or who want to learn new ways of doing it on purpose.

One last thing. You may have gotten stuck under the idea of having or savoring something for yourself as selfish. I did! Here are some thoughts to challenge that sticky, heavy idea:

• Until you have something, you cannot share it with others.
• Apply your own oxygen mask before assisting with others.
• The more you have, the more you have to share.

Ways to Always Have the Support You Want

            A concept emerged from self-exploration and journaling that I later found mirrored by ideas in Barbara Sher’s ‘I Could Do Anything if I Only Knew What it Was’ and a website I’m frustratingly unable to find again that gave advice to survivors of child abuse. It’s been so enormously beneficial to me I want to share.

            I want supportive people in my life. I think that’s pretty universal. However, other people have their own lives and concerns and stuff and can’t always be there for us, and even when they are they may not say what we need to hear (or listen as much as we need) or provide the support for which we long.

            I, like many, find inspiration and encouragement in quotes from famous people, and in the creative work and behind-the-scenes sharing of artists who inspire me—television, movies, music, art of all kinds. In my imagination I found I could extrapolate on what I knew about these people, what I liked best, what words they had said, and envision characters based on them, sitting with me in my distress. I could clearly imagine what they looked like (like Jim Henson’s awesome sweaters), their expressions (like Audrey Hepburn’s winsome smile), and most especially what they would say to me.

            This for me was a good way of finding out what I wanted to hear, what the support I craved looked and felt like—not only that, but giving it to myself. Once I realized this I started listing the people that I would like to imagine supporting me, that seemed to offer me the best comfort and advice. I look at this as a way of tapping into that place in my imagination and subconscious that knows what I need, and giving it to myself.

            Even if your imagination has been repressed, as mine was and many others as well, I truly believe there are ways that most everyone who wants to can create within themselves the support of the people they find most inspirational.

            Here are some of the ways I find and give myself exactly the support I want—whenever I want it, and particularly when I need it most. They’re incremental, but each also can be used independently.

Collecting Quotes and Putting them Up Everywhere

            This is a pretty common idea and practice. It’s also a really good way to figure out who it is you want in your corner, and familiarize yourself with their ‘voices’—what words they say, how those words ‘sound’ in your head, what you see in your mind when you sit with those words.

            I have a list of my favorite short motivational phrases, but also longer quotes taped up where I’ll see them every day, and a document of quotes I collect whenever I spot one I like.

Collecting the Work of Inspirational People

            Books, movies, television, music, interviews, audiobooks, pictures, sculptures, poetry—go to town collecting the stuff that lifts you when you feel down. Make playlists. Set aside a shelf in your library for your favorite books, underline or highlight passages and turn down corners (or mark passages in your favorite e-reader; I often export highlighted Kindle passages using Bookcision), bookmark the best bits. Make a section of DVDs you watch when you’re blue, or when you have what Holly Golightly in the movie ‘Breakfast at Tiffany’s’ refers to as the ‘Mean Reds’:

            “Suddenly you’re afraid and you don’t know what you’re afraid of. Do you ever get that feeling? Well, when I get it the only thing that does any good is to jump into a cab and go to Tiffany’s. Calms me down right away.”

Making Self-Comfort a Daily Practice

            This is one of the hardest parts for me. Sometimes cultural, financial, health, life, work, or family pressures mean we don’t prioritize or take seriously making ourselves feel better. It’s all about working, and serving others’ needs, and doing things necessary to keep our lives going and all the plates spinning.

            It takes determination and practice to overcome the sense that if you’re taking time out for yourself you’re being lazy, unproductive, or selfish. Yet it’s so important to take care of yourself in order to be productive, active, and be able to give to others. You are the only you there is, and it’s your job to take care of you for the good of yourself, your life, and everyone you encounter.

            I still struggle with remembering to use things that I’ve found that help me every day. I make and protect time in my daily routine for it. As much as eating, drinking water, showering, and sleeping, it’s part of self-care that is essential to being healthy. Like those other basic self-care things, the easiest way to make it a habit is to make practice a part of your daily routine.

            You have your collection—use it. Suggestions: have music you like when you’re getting ready in the morning or on hand in the car or at work, have pictures and quotes of your favorite people up in your workspace and on your computer, watch or read favorite quotes or poems or passages every day. Find the best time and things that work for you. You’ll know you’ve got it right when it feels good and you want to do it, rather than getting that ‘eat your vegetables, it’s good for you’ feeling.

            Doing this not only gives me daily doses or inoculations of positivity to offset the world’s negativity, it also ingrains favorite people and kinds of inspiration I like in me. It helps me notice and seek out more. It helps feed my imagination and build my capacity to extrapolate from what I know, and create new phrases and words tailored to specific times of distress.

Having Imaginary Conversations

            Barbara Sher refers to the people one looks up to and is inspired and influence by as a ‘cheerleading squad.’ I call them an ‘Imaginary Family.’

            After saturating my life with my favorite words and inspiring people, I would imagine and often write down in my journal conversations between myself and what I imagined the other person would say. Having put in all those hours watching and listening to and reading what I love—a positively reinforcing experience—I could begin to create my own imaginings based on what I knew about the people who inspired me.

            It wasn’t easy at first. I was self-conscious, and it took a while to learn to tap into those voices and practice imagining them more and more. It also felt wrong, selfish, and like a violation of these other people. I’ll share what I’ve come to think and feel to help me cope with that.

            First, I hold strongly to belief and knowing that the people I imagine are characters and figments of my own imagination. This not only keeps me from mixing up reality and fantasy and creating unrealistic expectations about the real people these characters are based on, it reminds me that everything I’m imagining these people saying to me is something within me, some part of my subconscious that knows how to take care of me. This doesn’t diminish the value of the imaginary play for me. It helps me feel safer from losing touch with reality and more confident and aware of my own capacity to support and encourage.

            Practicing this not only makes me more effective at taking care of me, but also gives me access to that source of comforting and soothing to share with another person. If I have these words of support and affirmation and encouragement in me to give to myself, and I practice that, I can call on them to support and encourage and affirm others.

            Second, and equally important, I resist the temptation to share these things with anyone else, especially any living persons I am imagining. Again it’s important for me to remember that although I am inspired continually by these people, that is all I am getting from them—inspiration, and what words they’ve actually said. I give them credit for that, and I am very thankful to them, but I remember that everything else is something I am giving myself, and it’s important to recognize and give myself credit for the words I am imagining and creating. It helps me build up belief in myself. It also helps me remember that I always carry around these ‘people’ I imagine with me.

            The more I play with and practice this, the more accessible this place of self-comfort becomes for me. In the BBC series ‘Sherlock,’ they refer to and show Sherlock Holmes’s ‘mind palace,’ a space in his imagination to organize and access what he knows to work. I sometimes imagine not just the people who comfort me but actual places—the imagination is unlimited in what places and characters and  things one can create.

            It’s important for me to practice imagining first when I’m just a little distressed or down, for the little things. It builds up my imagination muscles—think of it like starting out with little weights before moving on to bigger ones. This makes it easier to try draw on my positive imagination when I’m really freaked out.

            Sometimes my thoughts are spinning so fast I can’t possibly use my imagination for anything but terrible fears of apocalyptic destruction and failure and shame. Recently I’ve found something really special to deal with the most distressing times in life.

Making Tangible Representations of What I’ve Imagined

            This is what I do to prepare for those times when things are just so bad, or busy, that I can’t sit down and imagine my cheerleading squad, my imaginary family. This way I can still draw on them in the times when I need them most!

            First I made collages of my favorite pictures of them, sometimes with quotes and words woven in. Collages are something I like to do. You can draw on whatever creative talents and skills you have to put together something you can look at that don’t require much imagination work.

            I started working recently with self-hypnosis, under the guidance of my therapist. I’m drawing on everything I know about hypnosis, trance, the power of story to subliminally suggest and aid learning and retention, narrative therapy, DBT, positive psychology, behavior change, the principles of implanting and reinforcing ideas (which can be used negatively in brainwashing and mind control but also positively to overcome the results of such abuse), and what I know about myself and what words and mediums are most effective to me. I record scripts for me to listen to, paired with music that puts me in the right state of mind—soothing, gentle, invigorating, inspiring, whatever is called for by the subject of the script.

            I write them in a kind of open verse poetry form to have the freedom to switch between prose and powerful words. I interweave phrases and quotes that are inspiring to me. Some of the scripts are just audio collages of my favorite inspiring quotes, or short stories and zen koans that encourage and inspire me.

            The final ingredient for these audio tracks is the piece de resistance. I’ve enjoyed editing audio digitally for eighteen years as a hobby. The first things I recorded and collected were sound bites from movies that lifted my heart.

            Because I’ve so often turned to these things for comfort I could easily call to mind words I’d love to hear over and over again. Using Audio Hijack Pro and audio editing software Audacity I captured and edited down just what I wanted from online videos and DVDs and MP3s, and pieced them together into sound collages, tracked over music. I can sprinkle the voices of the people who inspire me most in with whatever hypnotic tracks I make, or build tracks entirely out of words of encouragement and support in the voices I’ve come to associate with those things.

            I can even cut apart phrases and words to create things that these people haven’t said all at one time, but that I have imagined my characters based on them saying, and written down, that I find most effective in self-soothing. ‘I love you exactly as you are, no matter what,’ is a favorite of mine, and ‘How can we make it easier?’ helps remind me to use my creativity and knowledge to do that.

            It sounds weird, but think on this: How many times have we had something specific we wanted someone to say to us? And we know we can’t force someone to say that particular thing, or to say what we know we want to hear exactly how and when we want to hear it. In a lot of ways it’s not fair of me to expect or demand that of others. If I know what I want to that specific degree, why don’t I find a way to give it to myself?

            That’s what I’ve done. It may sound weird, selfish, even a little creepy to mess around with the voices of people we don’t know. But it’s not for them or for anyone else, it’s just for you.

…And the Benefits Keep on Growing

            By giving myself these things I’m no longer solely dependent on others for emotional support and encouragement. I’m no longer making unreasonable demands of them or having unreasonable expectations. When I can soothe and comfort myself, I can be more effective and calm. I’m less afraid and needy or clingy when it comes to other people when I draw on what I’ve created to take care of me.

            I also found out a lot about what I want and what it feels like for me to be comforted and supported. I can recognize a lot more readily when I find those things in others, and when I don’t. This means I spend less time and energy on relationships that aren’t healthy for me or the other person. I’m naturally more drawn to invest time and energy in people with whom I get the feelings I get from my inner support system.

            When I know what I want it’s easier to go after it, to give it to myself, and to find others who find value in what I have to give as well. With all this practice, I’m getting good at knowing what I have to give, and giving it—whether to myself or someone else.