Forgiveness 101

Posted on by stilllearning2b
Forgiveness Mandala by Wayne Stratz
Forgiveness Mandala by Wayne Stratz (Photo credit: Nutmeg Designs)

Forgiveness. That word is often tossed about in hushed and almost reverent tones. It is the holy grail of one betrayed. Have you forgiven yet? We feel pushed to reach that nirvana, yet we are unsure how to navigate the labyrinthine path that leads us there. Nor are we even sure that we would recognize our destination once we have arrived. The trouble is that forgiveness will take on a different facade for every seeker and the path will vary depending upon who is stepping upon it. Even though forgiveness is an individual journey, there are some universal guideposts that can help you navigate your own way.

Understand What it is Not

Someone has wronged you. I get it. I’m not trying to take that away from you. Forgiveness is not a pardon. It is not excusing actions that are immoral or illegal. It is possible to accept the past, acknowledge the wrongs, but not be help prisoner by the actions of the object of your anger.

Blur

Forgiveness has always reminded me of one of those optical pictures where you have to relax your eyes and unfocus in order to see the image hidden in the pattern. If you look too hard and focus too much on absolution, it will remain hidden. Think of forgiveness like a shy kitten. If you lunge towards it and try to grab on, it will run away every time. Relax and soften and let it come to you.

Time

Forgiveness takes time. You can’t schedule it like an event upon a calendar (trust me, I tried).  The time needed to forgive will differ for everyone. It doesn’t mean there is something wrong with you if it takes you longer than it did your friend. Be patient and allow it to unfold on its own schedule. I know, it is easier said than done, but that is the nature of this elusive beast.

Keep Living

Luckily, while you’re waiting for the forgiveness fairy, you can keep living. Don’t put your life on hold. Move forward and move on. Surround yourself with people that bring you joy. Play. Laugh. That ember that still burns inside does not weigh so much that you cannot move despite it. Live as though you have forgiven.

Gratitude

Gratitude and anger are mutually exclusive. Be mindful of what you have and (brace yourself, this is the hard part) what you gained from the person that you need to forgive. I know, your hackles went up. “That ^#%^&? How can I be grateful??  He/She did _______ to me!!” True. I’m not trying to take that away from you. You have a right to be angry. But you also have a right to see the good. Look for it.

Remove the Ego

We all find humor in the self-centered world of the 5 year old, yet we really haven’t evolved that much from kindergarten. When things happen around us, we have a tendency to believe that they happened to us. For example, your child comes home and immediately is defiant and argumentative. Your defences go up and you perceive your progeny’s behaviors as an attack. If you take a moment and breathe and remove yourself from the equation, you most likely realize that the instigation for the behavior is probably something that happened at school minutes or hours before. Spouses are no different. Perhaps you weren’t really a target after all, just collateral damage.

Humanize

We are familiar with the concept of putting someone on a pedestal when we idolize them. We essentially do the same when we demonize a person. It can be easy at those extremes to see a person as two-dimensional, flat. We conveniently remove those characteristics that do not fit our perception. The truth is that we are all human in our messy and sometimes contradictory three dimensionality. Allow yourself to see the human side of the object of your anger. Let your own humanness peek out as well.

Start With Yourself

It is amazing as you take the journey of forgiveness how much changes as your perspective moves. You may be surprised that the target, the object of your wrath has shifted to yourself. We don’t like to be angry at ourselves; it feels traitorous, so we often project it on another. Like with everything, you have to begin with yourself. Soften to your mistakes. We all make them. Be gentle with yourself yet firm in your intentions. Let it go. It’s okay.

How will you know when you have reached your destination? There is no placard that says, “You are here.” No one stands at the gate and hands you a medal. Perhaps forgiveness is best described as peace. I hope you can find your own nirvana. Please leave breadcrumbs for those who follow behind.

You can read about my own journey to forgiveness in Lessons From the End of a Marriage.

Six Relationship Red Flag Myths That Can Destroy Your Marriage

Posted on by stilllearning2b
betrayed
We’ve all seen the headlines: “7 Signs Your Man is Cheating” and “How to Know if Your Wife Is Having an Affair.” I don’t know about you, but I used to hold my marriage up to those checklists and, upon finding none of the warning signs in my own relationship, felt a sense of smug satisfaction. I found comfort and security in the fact that, at least according to popular wisdom, my marriage was strong and intact.

But I was wrong.

I used to believe that my marriage was impervious to outside pressures — we were passionate, communicative and had weathered many storms. I was confident. Too confident. My assurance that there was no danger was the danger. Subtle signs, that perhaps I would have seen if I was on high alert, went unnoticed since I thought I was safe.

I was familiar with the usual signs of infidelity — changes in hours, habits or behaviors. Apparently, he was familiar with them as well, as he was careful to cover his tracks without triggering any alarms. When his double life was revealed after he left the marriage with a text message, I was questioned endlessly about how I didn’t see it coming.

I didn’t see it because I failed to recognize the following myths about relationship red flags:

Assumptions

The danger of slipping on a wet floor does not come when we pass the orange cone emblazoned with, “Cuidado: piso mojado.” Rather, the hazard is when we do not see the sign and we continue to walk boldly across the innocent-looking floor until we are caught off guard by some hidden spill.

Read the rest on The Huffington Post.

Trigger Points

Posted on by stilllearning2b

Collage of several of Gray's muscle pictures, ...

As a runner and weight lifter, I am very familiar with trigger points – painful balls of muscle or fascia caused by acute or repeated trauma. They are  hyperirritable, overresponding to even the slightest pressure or pull. They cause intense pain at their source and can often lead to referred pain in a distant area, frequently occurring along predictable pathways.

As a survivor of a traumatic divorce, I am also very familiar with emotional trigger points – painful memories and associated responses caused by repeated or acute trauma. They are areas of hyperirritability where the response far outweighs the preceding factors. They cause intense pain at the time of their trigger and can cause referred pains in seemingly unrelated areas.

I am consistently amazed at the magnitude and quantity of my emotional triggers. A snippet of a song last night brought me to tears as it reminded me of one of the dogs in my other life. Nothing is safe – smells, sights, words, movies, a date on the calendar. Sixteen years is a long time and it doesn’t leave much untouched. Triggers are like a black hole through space-time, pulling me back to a place of fear and pain.

Not surprisingly, most of my triggers have to do with fear of abandonment or betrayal. These are the ones that petrified me in the early months as their intensity would take me back to the moment I learned that my life as I knew what over, curled on the floor in a fetal position around my phone.

As with physical trigger points, emotional ones also improve with time. My trigger points are fewer and further between and the response is somewhat muted.

But time is not enough.

My triggers have the potential to be a source of tension in my current relationship. It’s not unheard of for Brock to commit a level 1 offense on the Relational Transgression Scale (RTS) and for me to respond as though it is a level 10 misdeed. That’s not fair to him or our partnership, nor do I want to respond in that way.

Aware of the potential damaging nature of my triggers, Brock and I agreed early on in our relationship that I would make a concerted effort to neutralize them as much as possible. These are the strategies that I found useful:

Awareness: The first step was for me to become aware of my triggers, especially when the pain and reaction was referred to a different area. I learned that when I reacted strongly to something, it would behoove me to look deeper to see if my response was actually due to something in my past. Often it was.

Avoidance: Avoidance has its place. In the early months, I simply could not handle certain known triggers. I gave them wide berth until I was strong enough to face them.

Preemptive Strike: Now, when I am going to encounter a known trigger, I work to calm myself ahead of time. Some exercise, meditation and a reminder of my gratitude for my current life go a long way to preventing an overreaction.

Layer: I have reclaimed certain triggers by intentionally layering new and happy memories over top. The old pain is still there, but it muffled by smiles.

Plan: I also have backup plans for those times when the triggers do strike. I am better at stepping back. I remind myself to breath. I know that a long run will help to dissipate the pain and allow me to think again.

Trigger points are difficult to treat. If you try to force them to relax, they will grip and the pain will intensify. The mind almost has a fear of letting go of those painful nodules; it seems as though it works to protect them, those memories of our trauma. Be patient and apply gentle, yet persistent pressure at the point of the pain. Breathe into the tightness and give it permission to fade. The past will be there. The pain will never be forgotten. But you do not have to allow it to keep you bound in agony.

Self Deception

Posted on by stilllearning2b

Pinocchio

 

Self deception was the cancer that ate my marriage from within. After he was caught, my husband admitted in a text to my mom that he had started to believe his own bullshit. The fabrications he used to keep me and others in the dark were also used to protect him from the painful truths. He was convinced that financial solvency was a bonus check away. He believed that he could change his patterns and begin to make the right decisions.

He was wrong.

He couldn’t do those things, at least not at that point and without help.

His body reacted to the dissonance; his blood pressure soared to extremely dangerous levels, causing him to lose consciousness on several occasions. medications were useless and the doctors were stumped.

It’s because his hypertension didn’t have a physical cause; its roots were buried deep within his fears and his attempt to hide from them.

I also fell prey to self deception. I was aware of an undercurrent of unease the last year or so of my marriage. I had no reason to link the anxiety to my seemingly stable marriage; I assigned blame to a very difficult year at work. My body also must have sensed some discord between my beliefs and reality. I seemed to catch every cold and sinus infection that came through my classroom doors that year.

Psychology Today: The Dangers of Self-Deception

We are all subject to self-deception. It is the favored tool of the ego. We tell ourselves what we want to hear. We believe we see what we want to see. It is primal, as key to self-preservation as seeking shelter from the cold.

In fact, self-deception can be adaptive. It can help us overcome barriers and convince us to try the seemingly impossible.

Psychology Today: Why Self-Deception Can Be Healthy

The problem arises when we fail to check in with reality, when we believe our stories despite warning signs from the body and mind that we are entering dangerous territory.

So, how do we protect ourselves from ourselves? First, accept that self-deception happens. acknowledge that your perceptions and explanations may not be reality. Don’t ignore or dismiss chronic or repeated bouts with illness, pain, anxiety or irritability. Dig at it until you find its roots. Practice mindfulness; it helps to soften the ego so that you can see the bigger picture. Be honest about your biggest fears – this is where your self-deceptions will live.

It is scary to disassemble the stories we tell ourselves. We weave them so that we feel safe and secure; their absence provokes fear and vulnerability. But it also gives you freedom from the shackles of a lie.

Related essays:

Pardon Me Ego, I Need to Get Through

Lose Your Illusion

Fear in the Driver’s Seat

I Was Married to a Con Man

Where Are Your Guard Towers?

Posted on by stilllearning2b

Torreta de vigilancia

I had an extensive collection of guard towers in my marriage. They stood side by side, almost forming an impenetrable wall that encircled the union. Each one was fully staffed and stocked with binoculars and communication devices so that no surprise attacks could occur.

There was a fatal error made in their construction, however.

They all pointed outwards, watching for external attacks.

I went into marriage a realist. Sort of. I knew that fairy tales weren’t real and I had seen firsthand the ugliness that life can deliver. I say ‘sort of’ because I would never have thought that my husband was capable of delivering that ugliness. I had a realistic view of marriage but I didn’t have a realistic view of him.

I set out from the beginning to protect my marriage. I was afraid of external threats. I always had a deep fear that I would lose him, but I assumed that it would be to death. That fear was not unfounded since I has lost 13 friends that way in the preceding years. So I erected those guard towers to alert me to any incoming hazards.

When years passed with no alarms, I grew complacent. Fat (figuratively speaking) and happy within the protected enclave of the union.

And that’s when the attack occurred.

From within.

There were no alarms because my attention was focused in the wrong direction. Much like a pickpocket or a magician, my husband performed his tricks while ensuring my focus was elsewhere. And it worked.

My guard towers gave me a false sense of security. They were focused only on outside threats and, even worse, they were built so densely that they kept others out even when they offered no threat.

My towers are different now. I have pruned their numbers, limiting them to a few so as not to obstruct the view of the greater world. I make sure that they are on alert for hazards inside the relationship as well as those coming in from the outside. I ask them to be selectively permeable, much like a cell membrane, allowing benign bodies to pass.

I do have to be careful, as my guard towers are now prone to false alarms. When I hear sirens, I have to learn that the threat may be a ghost from the past and not a real menace.

I am happy within their borders. I trust their ability to alert me to danger. But I am not complacent. And that’s the best guard tower of all.