Why The Name ‘The Mindful Stoic’? Finding Balance

Why The Name ‘The Mindful Stoic’? Finding Balance

I’ve been asked a few times why I named this blog The Mindful Stoic. When I first started the blog, my answer to this question was not well formulated. Back then, I knew that mindfulness was a life-changing practice because practicing it had changed my life. I attribute mindfulness as the sole reason I was able to lift myself up from some fairly debilitating anxiety issues I experienced in my early twenties. 

 

Then, after a few years of making mindfulness a constant practice, I transitioned from my career as a teacher to one in marketing at a Big Tech company. I had no formal business training or experience, yet I entered willfully and quite naively into an incredibly fast-paced and high-pressure corporate environment. Initially, I doubted myself. It took a very long time for me to feel like I belonged there. It was during this struggle that I turned to Stoicism, because I had a preconception of it being about strength and courage (which is not false).

 

Mindfulness helped me find baseline calm, stillness, and provided me with some sovereignty over my nervous system. It helped me control my anxiety. But it did more than that. It also provided me with the precious capacity to view the present moment as a wonderful gift, thereby renewing my appreciation for life itself. 

 

Stoicism, on the other hand, provided me with the mental fortitude I needed to not only cope, but eventually thrive in a world where there is always some degree of interpersonal struggle and constant judgment.

This post contains affiliate links, which help us keep the blog afloat. Click here for more information.

Finding balance in life

Finding balance between striving and passivity

 

Today, my answer to the question ‘why The Mindful Stoic?’ is that I’m fascinated by the agility and balance that mindfulness and Stoicism combined have allowed me to achieve. Why both and not just one or the other? Although the two practices overlap on many moral teachings, I believe that there are unique advantages to each. 

 

Mindfulness and the Buddhist teachings with which it is fundamentally intertwined offer a wealth of technical instruction in meditation. Although Stoicism, too, urges us to find stillness, it is not as rich in practical meditation instruction with which one can train the mind to be present and concentrated. The present moment is the fruit of mindfulness practice, and the present moment is where life truly happens. Being present is useful in both rest and action—being and doing. For me personally, though, I tend to lean on my mindfulness practice more in moments when there is no defined, desired outcome, which is how I broadly describe ‘rest’. This is basically any time I’m not working to achieve something. 

Memento mori life tracker

Finding balance between rest and action

 

Stoicism’s advantage is that it more directly acknowledges the chaotic nature of the world, including interpersonal struggle. It has much to teach us about being socially courageous and how to deal with difficult or dangerous people. Its concepts like the dichotomy of control are incredibly useful in outcome-based situations. It teaches us to do everything that is within our control but gracefully acknowledge that the random nature of the universe is indifferent to us and things can and will go wrong. 

 

Stoicism teaches us to embrace the unexpected. It prepares us tactically and mentally for any eventuality. It’s not all about grit and sweat, as it has profound offerings on compassion, greater good, and stillness, but it is certainly a practical philosophy of immense utility when it comes to planning and executing outcome-based efforts. 

 

To the person who espouses only Stoicism and does not take time to practice mindfulness meditation, I ask how you will apply your Wisdom or Justice in the heat of an interpersonal conflict if you cannot first identify your emotions as they bubble up? In the heat of the moment, if you cannot literally pause for a split second and say to yourself ‘this is anger’ rather than feel and react viscerally with ‘I’m angry’, then you will not be able to apply the valuable lessons that Stoicism has taught you. 

finding balance between doing and being

Finding balance between doing and being

 

To the person who only meditates and has never studied Stoicism, I ask how will you remain on the middle path when the harshness of the competitive world for which you have not prepared slaps you in the face?

 

I am no master of either practice. I continue to struggle with life’s complexities and uncertainties like anyone else. I’m a regular guy who lives a normal life. I am ambitious because I’m curious about my own potential. Yet, I don’t want my ambition to lead to the detriment of my health or tarnish time spent just enjoying the simple beauty of life. I don’t want to live monastically, and I don’t want to race blindly up the corporate ladder. I want to attempt to strike a perfect balance between these two ways of living: doing and being—action and rest. To date, I’ve yet to find a better way of finding balance than by practicing mindfulness and Stoicism, hence The Mindful Stoic. 

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Premeditatio Malorum: A Practice For Resilience

Premeditatio Malorum: A Practice For Resilience

Our lives are controlled by external factors. When we fail to anticipate this, we suffer. The ancient Stoics were acutely aware of this. In fact, they developed an epithet for practitioners of Stoicism to keep at arm’s length to remember this crucially important concept: premeditatio malorum. This Latin phrase literally means ‘the pre-meditation of evils’. In more common language, it means anticipating what could go wrong. Given the random nature of the universe, which is entirely indifferent to you and your plans, premeditatio malorum is more than just a phrase. It’s a tactical practice which helps us develop better plans and respond rationally when things don’t go as planned. It’s the deliberate pondering of what could go wrong, but it’s also a firm sense of gratitude for when things go well.

 

This practice is not meant to foster anxiety or worry. Rather, it’s meant to promote preparedness and resilience against life’s inevitable vicissitudes. Premeditatio malorum is more than just a statement to post on our walls. It’s a practice to undertake before engaging with the external world. It’s not only an attempt to identify obstacles, but also a reminder that we have the inner resources to deal with them. In this post, we’ll explore the Stoic concept of premeditatio malorum by examining its utility for drafting better plans. We’ll discuss how failing to anticipate challenges and malevolence sets us up for unpleasant surprises. When we’re caught off guard, we react with emotion and delay or miss our chance to rebound quickly. 

This post contains affiliate links, which help us keep the blog afloat. Click here for more information.

What is premeditatio malorum

Negative visualization

 

Modern Stoics describe premeditatio malorum as a negative visualization exercise. We hear a lot, in sports and performance psychology, for example, about positive visualization. There is some evidence to support the well-established idea that visualizing the process and steps required to succeed in a given activity actually leads to higher likelihood of success. But this is also true for negative visualization. In business, they call this a pre-mortem. Before kicking off a new project or initiative, stakeholders simply imagine all the possible negative outcomes and work backwards to identify the causes of these imagined failures. There’s a reason why major companies spend time and therefore money to do this. It helps them avoid potential pitfalls. It increases the likelihood of success.

 

As individuals, we can practice Stoic negative visualization for our big projects, too. But we can also practice it on a smaller scale. If someone cuts us off in traffic or interrupts us rudely in a meeting, we only react viscerally because we had failed to remind ourselves beforehand that although most people are not malevolent, people are generally much more preoccupied with themselves than with us. This is also an effective way of managing expectations when it comes to more intimate relationships. In the morning, when we anticipate that our partner’s needs that day may supersede our own, we are less affected when we have to make personal sacrifices for them. 

Memento mori life tracker

Premeditatio malorum promotes resilience

 

Whether we employ premeditatio malorum as a formal, perhaps written exercise before embarking on a new endeavor, or whether we practice in silent meditation in the morning to prepare us for the day ahead, it helps us become more resilient. Resilience is not an unwavering fortitude. Rather, it’s the ability to pick ourselves up and get back into the game quickly after a setback. Having plans B, C, and D is a good thing. But it’s even better if we waste no time wallowing in anger or other toxic emotions when something obstructs Plan A. Therefore, anticipating potential negative outcomes reduces our emotional reactions to them because we’ve already experienced them through deliberate anticipation. 

Related: Premeditatio Malorum: 10-Minute Guided Meditation Inspired by Stoicism (YouTube link)

 

I can’t count how many times I looked back on a situation when I got angry or felt personally injured, and realized later that I didn’t actually care that much about what had happened. It was just the surface of my ego reacting because the situation caught me off guard. In retrospect, in the majority of those situations, if I had just entered into the situation with the awareness that not only could something go wrong, but that also I have the inner strength and self-esteem required to deal with it, I would not have reacted. Instead, I would have responded

What does premeditatio malorum mean

The universe is indifferent to your plans

 

As a more formal exercise, premeditatio malorum, negative visualization, pre-mortem analysis, or whatever you want to call it, leads to more solid plans. Risk is omnipresent and pervasive. Risk, in and of itself, does not lead to failure. The inability or unwillingness to identify risk and implement action items to mitigate or avoid it is what leads to failure. The same goes for the universe’s indifference towards us. We are all somewhat self-centered. That’s normal. Premeditatio malorum helps us poke our head out from our deeply personal passions and desires (both of which are good in moderation) to anticipate that the world doesn’t care about us. The world’s indifference, or in some rare cases, its malevolence towards us, means that it will not cooperate with us and it certainly will not bend to our will. Life happens through us, not to us. 

 

Develop your plans naturally. Don’t let negative visualization obstruct your vision or creativity. But once you’ve created your plans, with all your zeal, ambition, and creativity, take some time to critically analyze them. Try putting yourself in someone else’s shoes. Perhaps imagine how a competitor or potential investor would view your plans. What risks or challenges do your plans present for other people involved? Ask yourself a series of ‘what if?’ questions and develop contingencies. Write a list of assumptions related to your plan and try to challenge each of them. Try to zoom out from your plan, moving out from under the trees and examine the whole forest from above to put your plan into a wider perspective.

Premeditatio malorum fosters gratitude

 

Practices like these will help you identify some potential obstacles and challenges, but not all of them. The final part of the exercise is recognizing with humility that you did your best to look around every corner, but ultimately, the world is unpredictable. In the end, know with confidence that you’re armed with the recognition that things will be hard, but that you have the inner resources to deal with anything. 

 

Finally, in addition to better plans and more rational responses to unexpected obstacles, the concept of premeditatio malorum teaches us to be grateful for all that is relatively good. Sometimes things do go our way, and for this we should be immensely grateful. Having anticipated challenges and being fortunate enough to have not met them is extra sweet. Having anticipated challenges and then having met and overcome them is even sweeter. Ultimately, it’s a classic case of putting things into perspective. We can view past, present, and future successes as precious because we know that things can and sometimes do go differently.

 

“Nothing happens to the wise man against his expectation, nor do all things turn out for him as he wished but as he reckoned—and above all he reckoned that something could block his plans.”

Epictetus

Introduction To Stoicism And Mindfulness

If you're new to mindfulness or Stoicism, we hope you'll find these articles written as introductory resources useful. We aim to answer questions like "What is mindfulness?" and "How can I begin practicing Stoicism?" We hope something here will set you off on your...

Improve Your Focus With Mindfulness- And Science-Based Protocols

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Watering Roots, Not Leaves: Cultivating Compassion Effectively

Watering Roots, Not Leaves: Cultivating Compassion Effectively

In 1968, James Forest was traveling through the Midwestern United States with the late Buddhist monk and peace activist, Thich Nhat Hanh. They were thousands of miles from the napalm and Agent Orange that was raining down on Nhat Hanh’s native Vietnam. One evening, they were at a church function speaking of peace and cultivating compassion. Nhat Hanh’s words that night also carried a plea for Americans to stand up and oppose the horrific bombing of his country. His words were clear and guided by a deep connection with his homeland and the colorful memories associated with it—that of the village kite-maker brightening the sky as well as the faces of the local children, the sound of wind instruments, and thick groves of bamboo. Yet his message drew the ire of one American in attendance, who scornfully interrupted the speech:

 

“If you care so much about your people, Mr. Hanh, why are you here? If you care so much for the people who are wounded, why don’t you spend your time with them?” 

 

Forest recalls having almost lost his senses, nearly overwhelmed by a surge of anger caused by this man’s starkly rude comments. Nevertheless, he vividly recalls how Nhat Hanh responded in a way that contrasted his own visceral reaction. First, there was silence. Then, with equipoise, Thich Nhat Hanh addressed the man:

 

“If you want the tree to grow,” he said, “it won’t help to water the leaves. You have to water the roots. Many of the roots of the war are here, in your country. To help the people who are to be bombed, to try to protect them from this suffering, I have to come here.”

Related article: Thich Nhat Hanh & The Zen Practice Of Stopping

 

Watering roots

 

I feel that this story is relevant and timely in light of current events. But I also selected this story to lead this piece because of its underlying message: even in the face of hatred and violence, there are always fundamental elements within our control. Furthermore, we can influence these elements to make the world a stronger, more peaceful place. However, these elements are often local and appear entirely unrelated to the suffering happening far away capturing our attention. As Nhat Hanh’s story illustrates, although it is tempting to direct our desire to help straight to the visible leaves of suffering, it is often more realistic and effective to ensure that the roots in our own backyard are tended to.

 

Compassionate thinking leads to compassionate acting. This is a powerful sequence—in both the incubation phase for the person contemplating compassion and for the eventual recipient of the compassionate act. This latter phase of actually reaching out to help others differentiates compassion from sympathy or empathy, both of which are a recognition of suffering in others. Cultivating compassion is the recognition of others’ suffering coupled with the strong desire to help. With a little forethought and a lot of practice, we can use compassionate thinking and acting to alleviate our sense of despair caused by the perceived immensity of the world’s problems.

 

Cultivating compassion starts with a thought and ends with an action

 

In this article, we’ll explore two phases of cultivating compassion. The first phase begins internally. It is sparked by an observation of someone else’s suffering and is followed by a contemplation or meditation. It is an individual act—the cognitive spark inside that precedes the external action. We’ll look at findings from studies which demonstrate that compassionate actions are beneficial to both the giver and the receiver. We’ll also touch on an ancient Buddhist meditation technique, which has seen a resurgence in popularity in the last few decades, called Loving Kindness meditation. 

 

Based on the true definition of compassion—the observation of suffering in others followed by the strong desire to do something about it—our work is only half done unless we take our compassionate thoughts off the meditation mat and into the real world.

 

This brings us to the second element we’ll explore in this article: cultivating compassion through action. It’s easy to become exacerbated by certain, tragic events around the world. We don’t have the power to instantly end severe suffering in the world, but there are a lot of small levers we can pull to bring positive change and alleviate suffering in our more immediate circles. This touches on two fundamental Stoic principles. First, there’s the dichotomy of control, which teaches us to identify things within our control and act upon them positively. Secondly, compassionate acting supports the Stoic virtue of Justice, which teaches us to ensure our thoughts and actions put the world in a slightly better state than the one we inherited at birth.

This post contains affiliate links, which help us keep the blog afloat. Click here for more information.

7 ways of cultivating compassion

It starts with a thought 

 

Most of us have experienced unwarranted and unwanted general anxiety at least once in our lives. For those of us with this experience, we can attest that this generalized anxiety is usually associated with over thinking. It comes from mulling over and stirring around worries about ourselves. We hit the replay button on past failures or embarrassments or we create little fictional stories of how we’re going to suffer in the future. 

 

The common denominator here with this kind of anxiety is the self. When our attention becomes consumed with the self, it has the inevitable tendency to tilt toward negativity. Conversely, when we make a concerted effort to divert our attention from ourselves and point it outward to the service of others, we alleviate our own anxiety and sense of despair. This is because the mind can only truly focus on one thing at a time, so concentrating on helping others is momentarily incompatible with worrying about ourselves.

 

This involves a certain degree of contemplation or meditation. It requires us to think about the suffering of others. Our own worries are replaced by tragedies we’ve recently seen in the news or by the most serious problems of people in our lives. This can be overwhelming and can provoke a sense of despair. With so much suffering in the world and with so much of it far away, the self-imposed question inevitably arises: ‘what can I possibly do?’ This is a pitfall to avoid. The Stoic principle of the dichotomy of control helps with this.

 

Cultivating compassion with the dichotomy of control

 

Take the following as an exercise and take it seriously. Ask yourself realistically what you can and cannot do about the suffering in the world. Pretty quickly, you’ll find that there is not much you can do to prevent a bomb from falling on a residential neighborhood two thousand miles away. However, you will find that there is a lot you can do to help your neighbor. There is a lot you can do to help your family. When you continue this exercise of ardently and realistically identifying the things you can do to make the world around you a better place, you’ll quickly find yourself with a fairly long list of actionable items.

 

This is the watering roots concept that Thich Nhat Hanh so eloquently and peacefully evoked in his rebuttal to his rude critic in our opening story. There is very little you can do to stop a war. But there are a few things you can do to prevent one. By making yourself strong, thereby enabling yourself to make your family strong and exemplary of peaceful values, you make your community stronger and more peaceful. A strong and peaceful country consists of a network of strong and peaceful communities, which in turn are a network of strong and peaceful families and individuals. A peaceful world consists of a network of strong and peaceful nations.

Memento mori life tracker

Eudaimonic happiness

 

This first phase of cultivating compassion—the contemplative and meditative phase—benefits our mental and physical health, too. Researchers have found that a sense of happiness which is built upon a foundation of service to and connection with others has greater physiological health benefits than a sense of happiness founded on the gratification of personal desires:

 

“[researchers] Coleman and Frederickson found that people who were happy because they lived a life of pleasure (sometimes also known as “hedonic happiness”) had high inflammation levels; on the other hand, people who were happy because they lived a life of purpose or meaning (sometimes also known as “eudaimonic happiness”) had low inflammation levels.”

–          Compassionate Mind, Healthy Body – Greater Good Magazine, Berkeley

 

As stated above, compassion starts with a thought and finishes with an action. If you’re feeling depressed, anxious, or lonely, especially in relation to tragic world events, the first thing you can do is meditate on the well-being of others. 

 

A practical exercise

 

In Buddhist traditions, this is called Loving Kindness meditation. Loving Kindness meditation in its simplest form is bringing to mind a person or people and silently sending them wishes of health, peace, and happiness. In sitting meditation, the practitioner often repeats ‘may you be happy, may you be healthy, may you be at peace.’ This form of meditation is the mind’s equivalent of lifting dumbbells to build the ‘muscle’ needed for cultivating compassion and connectedness. With practice, it lays the framework for the compassionate actions that not only alleviate our sense of despair and hopelessness, but also, ultimately, make the world a better place. Furthermore, this kind of silent compassion training has immediate and lasting health benefits:

 

“[…] when [researcher] Fredrickson tested a nine-week loving-kindness meditation intervention, she found that the participants who went through the intervention experienced increased daily positive emotions, reduced depressive symptoms, and greater life satisfaction. A study led by Sheethal Reddy at Emory University showed that a compassion training for foster children increased hopefulness in the children. Overall, research on compassion trainings shows that these trainings don’t only boost compassion; they also improve overall psychological well-being and social connection.”

–          Compassionate Mind, Healthy Body – Greater Good Magazine, Berkeley

Cultivating compassion with mindfulness and stoicism

Compassionate actions in concentric circles

 

Once we’ve done the silent exercise of loving kindness meditation and leveraged the Stoic dichotomy of control to identify the elements within our reach, we can begin to complete the sequence of cultivating compassion by translating our thoughts into action. Although it may seem unsatisfying, often the most effective compassionate actions we can take are small and local. By directing our compassion to ourselves first, and then letting our compassionate actions emanate outward concentrically to our family, community, and beyond, we water the roots of peace. Evil requires space and preys on weakness and division. By making yourself strong, by taking care of yourself and those close to you in the most basic ways, you eliminate some easy operating room for evil.

 

The other powerful effect of compassionate action at a local level is that it is contagious. It may not be apparent that stopping to help a person on the street can have far-reaching effects, but that person will carry the act of kindness forward to another person. In fact, studies have demonstrated that acts of compassion often form a chain reaction:

 

“Indeed, compassion is contagious. Social scientists James Fowler of the University of California, San Diego, and Nicholas Christakis of Harvard have demonstrated that acts of generosity and kindness beget more generosity in a chain reaction of goodness. You may have seen a news report about one of the chain reactions that has occurred when someone pays for the diners who come after them at a restaurant or the drivers behind them at a highway tollbooth. People keep the generous behavior going for hours. Our acts of compassion uplift others and make them happy.”

–          Compassionate Mind, Healthy Body – Greater Good Magazine, Berkeley

 

 

Sustainable and effective compassion

When you’re experiencing despair about the state of the world, before acting radically or shouting ineffectually, stop and block out some time in your calendar for quiet reflection. Start with the simplest form of cultivating compassion: silent, loving kindness meditation. This will settle your thoughts and bring clarity. Then, contemplate what is within your control. There may be a war raging on another continent, but are there also people in your immediate circle suffering? What can you do to help them? Once you’ve armed yourself with an actionable list of compassionate actions, head out into the world with the intention of doing your best to help. This is the full cycle of compassion that not only alleviates personal anxiety and despair, but that also waters the roots of peace most effectively and sustainably.

Related article: Karma In Buddhism: Sowing The Seeds Of Love

I’d like to end with a short list of practical ways of cultivating compassion locally. The list is admittedly limited to my imagination, so my hope is for it to serve as inspiration for you to snowball with it:

 

7 ways to cultivate compassion

 

  1. Start with yourself — It’s a cliché that we cannot help others if we cannot first help ourselves, but it is true and valid.
  2.  Build a strong family unit — The family is a powerful institution. It makes for strong communities.
  3.  Donate (if you have the means) — I will provide a list of reputable charitable organizations at the end of this post with links to their websites.
  4. Vote with your dollar — Be conscious of your purchases and eliminate spending that contradicts the values you uphold.
  5. Focus on the democracy in which you have the power to vote (if you’re fortunate enough to have such a privilege) — The news cycle can easily distract us from the local mechanics of democracy. Too often, we’re more aware of the presidential elections happening in foreign countries than we are of our own municipal or state elections. Vote often, vote locally, and vote in accordance with the values you want to see around the world.
  6. Use social media for good — These platforms have come under a lot of scrutiny for the damaging effects they can have, but it’s never been easier to spread a message of hope or love. Share an inspirational quote, leave a positive comment, but perhaps most importantly, refrain from engaging in counterproductive noise. Unfollow negative accounts and follow positive ones.
  7. Donate your time — Find ways to volunteer or lend your presence to good causes. Actions speak louder than words and often speak louder than dollars.

 

Here are some reputable charitable organizations in need of generous support: 

  1. UNICEF
  2. The UN Refugee Agency
  3. International Committee of the Red Cross
  4. World Central Kitchen
  5. Global Giving

The Three Stoic Disciplines: Desire, Action, and Assent

Stoicism is a guiding framework in my life, but so is business. I can think of no better school of thought than business when it comes to manifesting ideas into reality—big, complex ideas. Schools of business and businesses in practice are fountains of knowledge when...

Improve Your Focus With Mindfulness- And Science-Based Protocols

I’ve said this before, but I feel it’s important to lead with it here: mindfulness is not a means to an end. Mindfulness is a means to a means—a way of waking up to life. Without mindfulness, so much of life escapes us. Without mindfulness, we’re governed by impulses...

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In the eyes of some, the people I’m about to introduce don’t belong in a discussion about modern Stoicism. None of them are self-proclaimed Stoics. But they do display extreme commitment to the four Stoic virtues: courage, temperance, wisdom, and justice.   ...

Where Buddhism And Modern Psychology Converge On Mental Wellness

When the average non-Buddhist westerner thinks of Buddhism, they often think of meditation, kindness, and monks with shaved heads in orange robes. But what lies beneath these surface-level artifacts is profound understanding. Few wisdom traditions have delivered as...

How To Speak Like A Stoic

If you’ve mastered the art of peaceful speech, then it is likely that you have a very firm grasp over your guiding principles. If you have mastered the art of the pause in speech, then it is likely that you have clear convictions and great self-confidence. Truthful,...

What The Death Of Marcus Aurelius Teaches Us About Life

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8 Ways To Be Humble And Confident

8 Ways To Be Humble And Confident

“It’s hard to be humble when you’re as great as I am.” This quote comes to us from the legendary Muhammad Ali. It’s not hard to find other quotes of his just like this—oozing with in-your-face, unapologetic confidence and swagger. This conspicuous confidence serves boxers well, but what about the rest of us? If we were to walk into the staff meeting on Monday and say something like that, we would arouse disgust rather than admiration from the other attendees. Yet, confidence is a trait we all want. We know intuitively that confidence is desirable. But there’s a fine line between an appropriate projection of confidence and the cocky boastfulness that served Muhammad Ali so well in his profession. This article aims to illuminate the path towards developing humble confidence. To be humble and confident is to be present and noticeable, yet subtle, measured, and inspiring.

 

How to be humble and confident

 

Let’s explore eight simple practices to help you develop, refine, and display humble confidence. We’ll consider the reasons for which humble confidence is more effective than rattling, in-your-face confidence and, evidently, much more desirable than no confidence at all. 

 

1. Always do the work, because you can’t fool yourself

 

You can hide corner-cutting from others, but you cannot hide it from yourself. Action breeds confidence. Inaction breeds doubt. Applying a thorough and, most importantly, consistent attention to detail in all your work, no matter how trivial the task may seem, is essential for building confidence. A consistent work ethic does two important things. First, doing the work builds self-efficacy, which is the perceived belief that you can complete a task successfully. 

 

Self-efficacy and humble confidence

 

Although related, self-efficacy differs from self-confidence, which is more general and encompassing. Since it is task specific, self-efficacy cannot be acquired without doing the task. Self-efficacy is the trait that allows you to say to yourself ‘I can handle this’ whenever an unexpected obstacle obstructs your path. Always doing the work is the only way to acquire this trait.

 

Secondly, and less evidently, doing the work removes the doubt that others are getting ahead of you. Let’s face this unsatisfying truth; we base much of our self-confidence in comparison to others. We’re constantly told not to compare ourselves to others, but this is nearly impossible. We evolved to be cognizant of the strengths and weaknesses of others in relation to our own. To give a negative example to illustrate this point, it is nearly impossible to feel confident in a collaborative or competitive environment if you are constantly doing less than everyone else. 

 

To borrow another point from the world of boxing, a select few elite boxers have been known to adopt a peculiar practice: they hold training sessions at 3 am. There is no physiological benefit to training in the middle of the night. In fact, it likely is to the detriment of physical performance given the disruption of sleep. But they do it because it gives them a psychological advantage. They see themselves working hard, preparing mentally and physically, while their opponent is presumed to be sleeping. The repeated drills and exercises build the physical faculties (self-efficacy), while the idea of being more prepared than the opponent removes doubt. 

This post contains affiliate links, which help us keep the blog afloat. Click here for more information.

Young African woman posing with confidence on a black background to represent an article on humble confidence

2. Be frugal with your words

 

You wouldn’t begin constructing a new bed frame without first measuring to ensure it will fit in its intended location. We give forethought to our physical actions, but we rarely do this with our speech. 

 

Speak freely but with an economy of words. It is harmful to creative thought and natural expression to place too many rules on your speech. A simple rule that truly helps to filter out some verbosity is to enter into conversations with the intention to simply say less. 

 

Listen first, speak last. Listening allows you to be receptive to learning something you may not have known. Perhaps someone else knows the path of least resistance, which is efficient for you, but it also validates the other person’s contributions. 

 

Ask yourself this invaluable question before speaking: ‘so what?’ Ask this with the intention of clarifying to yourself the following: ‘why is the content of my speech important to the listener?’ What will they do with this information? What do they need to retain? How will they use this? These are pertinent questions that will help you speak succinctly and ensure that your message is valuable to your listeners.

 

Mindful speech

 

The suggestion here is that we need to approach our speech mindfully. Staying silent when something needs to be said is not a display of confidence. Conversely, we don’t want to speak for the sake of being heard, without adding value for the listeners. Humble confidence comes from a middle path where the speaker is above all considerate of the needs of others.

“Let silence be your goal for the most part; say only what is necessary, and be brief about it. On the rare occasions when you’re called upon to speak, then speak, but never about banalities like gladiators, horses, sports, food and drink—common-place stuff. Above all, don’t gossip about people, praising, blaming or comparing them.” – Epictetus, from the book The Enchiridion of Epictetus

Memento mori life tracker

3. Be the calmest person in the room

 

What you wear and how you carry yourself can affect your self-confidence, but nothing leaves a more inspiring impression on people like unwavering calmness. Humble confidence requires peace and clarity. The peace comes from doing the work and the clarity is displayed through succinct and valuable speech, as mentioned above. 

 

Calmness is the trait most remembered by others in times of tension. I experienced this myself when I led a project at work during our most stressful time of the year. The written feedback I received months later, as part of a general performance review, was remarkable for one particular reason: virtually all the positive feedback citing this project used the word ‘calm’ to describe my performance. They didn’t necessarily remember specific things I had said or done, but they remembered (and appreciated) that I was calm. 

 

Ryan Holiday’s book Stillness Is The Key is an exemplary work that describes the power of stillness and calm from a Stoic perspective. In the book, he tells the story of John F. Kennedy’s actions during a blockade crisis at the peak of tensions during the Cold War. He summarizes how Kennedy averted a hot war with the Soviet Union in a way that exemplified humble confidence: 

 

“The lesson was one not of force but of the power of patience, alternating confidence and humility, foresight and presence, empathy and unbending conviction, restraint and toughness, and quiet solitude combined with wise counsel.”

 

How can you remain calm in chaotic situations? I’ve yet to find better protocols for building the capacity of calmness than mindfulness and meditation. 

 

4. Keep your chin up

 

I do mean this quite literally; raising your chin just a bit shows confidence, but it also shows that you’re engaged and listening. This is just one aspect of how posture and movement affect your confidence. Countless studies have demonstrated that a straight, upright posture has measurable, physiological benefits pertaining to confidence and efficacy. 

 

I would add that slow, deliberate movement is also conducive to developing humble confidence. Try to notice if you’re walking too quickly or fumbling over simple manual tasks. This is an indication that your thoughts are rushed and scattered. Simply acknowledge that you’re rushing, and use a mindful breath to reset yourself.

 

Here are some clear findings from a randomized control trial published in 2014:

 

“Upright participants reported higher self-esteem, more arousal, better mood, and lower fear, compared to slumped participants. Linguistic analysis showed slumped participants used more negative emotion words, first-person singular pronouns, affective process words, sadness words, and fewer positive emotion words and total words during the speech. Upright participants had higher pulse pressure during and after the stressor.”

 

5. Never lose sight of your North Star

 

The Stoics had their Four Virtues. Buddhism has given us the Noble Eightfold Path. These are clearly-worded guiding principles of which one should be mindful to guide their actions in accordance with their values. Sets of principles like these have stood the test of time for good reason. They are indispensable, and I’m in no position to improve upon them. I have, however, found that rather than keeping track of a list of ideas, it’s useful to define a singular guiding purpose for your life: your North Star

 

Related article: The Stoic Concept of Summum Bonum: The Stoic North Star

 

Leaders, especially those capable of acting humbly confident, always know the answer to this question: ‘why am I doing this?’ Knowing your ultimate objective, beyond the more immediate outcomes you’re pursuing, is the utmost way to perform with humble confidence. 

 

Let’s illustrate with a hypothetical example. If a young clothing designer was working to open their own boutique, having a singular vision, such as ‘I will help people feel confident’, would help to guide not only each clothing design, but also guide each decision in dealing with realtors, lawyers, and banks to get their business off the ground. 

 

In any situation, whether it’s routine work, a critical meeting, or a confrontation, always know your singular purpose and keep your ultimate objective at arm’s length. For someone who’s not fortunate enough to have a job they’re passionate about (which is very common), this could be ‘I will earn my salary so I can provide for my family’. This guides your actions with precision. It makes you nearly infallible, because when someone challenges you, you can take it as a minor speed bump on your path towards your singular purpose, rather than allowing the challenge to distract or derail you. 

Fashionable African woman wearing a colorful beaded necklace striking a confident pose over a black background for an article on humble confidence

6. You’re right, wrong, or need more time 

 

When working with others on complex or conflicting information, it’s useful to enter the situation knowing there are only three possible ways to interact with knowledge or opinions. The three possibilities are: 

 

  • You’re right. In this case, speak up with clarity, conviction, and frugality of words.

  • You’re wrong. In this case, you need to admit that you’re wrong and allow the path of least resistance to unfold without your ego getting in the way. This is fundamental to humble confidence.

  • You need more time. If you don’t know the answer or need more information, don’t be afraid to demand more time to come to your conclusion. This, too, is a strong display of humble confidence. 

 

Delineating the possible outcomes like this provides clearer avenues. Like the aforementioned clarification on frugal speech, it’s important to allow yourself to respond with your opinions and knowledge fluidly, without the hindrance of rigid rules. However, entering a situation knowing these three possibilities helps to check your ego, and reminds you that you’re there to add value even if it means being wrong or lending the spotlight to someone else. 

 

7. You’re as good as anyone, but not better or worse

 

Don’t try to be better than everyone, and definitely do not resign yourself to inferiority. Take the middle path when it comes to the inevitable comparison to others. There will be people who have skills that you don’t have. A humbly confident person is not envious of this. They recognize that each person has specialized along different lines, and they leverage other peoples’ unique strengths. Ultimately, your potential and persistence will showcase the unique value that you bring, and you will be rewarded for that.

 

8. Aim for perfection, but be willing to accept failure

 

You aim for perfection, but you embrace the possibility of falling short. You treat no detail as minor and you polish your work with the utmost care. You send it out to the world and move on to the next task seamlessly. If it comes back for correction, then the correction is simply the next brick to lay. 

 

This reminds me of a principle that Grant Cardone elaborates in his book The 10x Rule. The underlying idea of the book is that we need to set goals ten times more ambitious than our intuition would have suggested. Then, we must scale our efforts with this ten-fold expansion of our potential. This idea has some validity, but this 8th tip on how to be confident and humble differs in one critical way. Cardone’s emphasis is on quantity, which has value, but my emphasis here is on quality. If you treat each task as the most important thing you do all day, with the utmost focus and care, even if it’s a simple email to a peer or the washing of one window of the hundreds of windows you need to clean that day, it will lead to the kind of results that make you feel humbly confident.

 

This relates to our 1st tip of doing the work, and can be guided by the 5th tip of keeping your North Star at your side, but the emphasis is on perfection. Many people say that it’s unhealthy to strive for perfection. This is only true if we are not simultaneously willing and able to accept failure. Striving for perfection leads to fewer failures, not absence of failure.

Why is it important to be humbly confident? Humble confidence ruffles fewer feathers

 

Another inherent benefit of humble confidence is that it ruffles fewer feathers. Having a boastful, in-your-face confidence certainly has its advantages, but those are tempered by the opposition it will garner. Those who are threatened by it may work against you behind your back. When your confidence is overly evident, those who feel they need to match or beat it will be signaled to do so immediately. Conversely, a humble confidence that is apparent yet subtle will serve you in guiding your actions but will find itself less often on the radar of those whose egos will be bothered by it. 

 

As you may have guessed, I developed these tips because displaying confidence doesn’t always come naturally to me. Fundamentally, I am confident in my abilities and I have high self-esteem. The challenge for me, at times, is demonstrating this in collaborative or competitive environments. I am drawn to and fascinated by figures who display sparkling, abundant confidence, such as the aforementioned Muhammad Ali or his contemporary equivalent in terms of swagger in combat sports, Conor McGregor. 

 

However, I know that this kind of in-your-face confidence is uniquely useful in the entertainment sphere. Several times, in my career I have found myself in leadership positions. One conclusion that I have taken from those experiences is that good leadership and sound conduct in general is a balancing act. It requires an honest acknowledgement of strength and weakness, high standards, compassion, and above all, clarity of thought. 

 

“I have observed that those who have accomplished the greatest results are those who ‘keep under the body’; are those who never grow excited or lose self-control, but are always calm, self-possessed, patient, and polite.” – Booker T. Washington

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21 Uncommon Meditation Tips

21 Uncommon Meditation Tips

Here are some meditation tips you haven’t heard before—at least this was my hope when I compiled them. Many of these meditation tips are original, in that I’ve developed or adopted them into my meditation practice, which has been part of my life for twelve years. They are not all original. Others I have acquired from books or from social media. I’ve done my best to provide only ones that I feel will add real value to anyone’s meditation practice, whether they’re a beginner or an experienced practitioner. The goal of this post is to leave you with something to actually try, because I believe experimentation and exploration are fundamental elements to an enduring and fruitful relationship with meditation. 

Meditation tips for mindset

The following collection of meditation tips for mindset aims to promote variety in the way we approach and engage with meditation.

 

Don’t use meditation as an escape – Meditation is a chance to encounter reality. It’s a means of connecting with current thoughts and feelings. Attempting to use meditation as a means of temporarily suspending a troubled state is a pitfall to avoid. 

 

“Altogether, the idea of meditation is not to create states of ecstasy or absorption, but to experience being.”

– Chögyam Trungpa

 

A hole of thoughts – Visualize a dark hole in the ground. Actually, I find the image of an abandoned well to be helpful for this exercise. Once you have established a firm visual of the hole, then observe what thoughts arise from the hole. The results may surprise you. 

 

Focus on lightness – It’s hard to describe this concept in words, but whether you’re in sitting meditation or just attempting to go about your day mindfully, it’s beneficial to imagine yourself being as light as a feather. Let your movements, including your breath, be light and fluid. In motion, a helpful simile to illustrate this concept is to be like water traveling downhill, finding the path of least resistance. I find this imaginative exercise helpful in sitting meditation, but also when I’m running, which is an equally opportune time to practice mindfulness meditation. 

 

Reset and restore

 

Start over – Although you’ve probably heard a thousand times that a fundamental element of meditation is to observe thoughts, even the stressful ones, without judgment, it can still be off putting to have the same intrusive thought arise unceasingly. In times like these, it can be helpful to simply start over. Get up. Go grab a drink of water. Take some deep breaths in another room and then return to your meditation. You can find this reset helps to acknowledge the frustration in a physical way, rather than attempting to deal with it solely by cognition while sitting in quiet meditation. 

 

Lean into worry – If a worry or fear is disturbing your meditation, lean into it rather than fight against it. Remind yourself that no matter the challenge, a calm mindset will serve you well. Visualize yourself overcoming the challenge. Remind yourself that worries and fears are useful mechanisms for assessing consequence and risk, and are not to be avoided or brushed aside. 

This post contains affiliate links, which help us keep the blog afloat. Click here for more information.

Meditation tips

Meditate on something you enjoy thinking about – It doesn’t always need to be loving kindness, positive affirmations, or focus on the breath. You can meditate on things you enjoy thinking about. Often as we’re about to fall asleep, our minds drift towards things we enjoy. They could be little fantasies, fond memories, or scenes from a favorite novel brought to life by vivid imagination. It’s okay to sit with the sole intention of ruminating on things like these.

 

Observe and acknowledge

 

Notice objects in the room – Sometimes during meditation, I open my eyes at a certain point and begin to notice ordinary objects in the room where I’m sitting. Over the years, we tend to fill our shelves and ledges with objects—usually ones that we enjoy—but we tend to forget and allow them to fade into the backdrop. Lending a moment of observant appreciation to these forgotten books or ornaments can remind us of the simple abundance that we take for granted. 

 

Set a timer – I don’t usually meditate for a set duration. But there have been times since I began working primarily from home, where I want to take a ten-minute break from my work to meditate. During these times, I found it was helpful to set a timer so that I could eliminate the distraction of wondering whether I had meditated for too long. 

 

Find the right technique for you – One of the aims of this post is to encourage readers to experiment with meditation. I have read a lot of books on meditation and I’m interested in its origins and traditions. But over the years, I have developed my own style and acquired certain methods that work best for me. These methods differ depending on my mood or circumstances. Finding a technique that’s just OK is like having a job that’s just OK. There’s a big difference between going through the motions and doing something that’s perfectly suited to you. 

 

Settle in and adapt

 

Allow yourself to settle in – Don’t rush into specific meditation practices. Take a few minutes to ‘settle in’ before concentrating on your object of focus, i.e. your breath. The body and mind need some time to settle into your meditation. During this ‘settling in’ period, do some neck rolls, take some deep breaths, acknowledge how you feel and the general direction of your thoughts. After a few minutes of sitting for the sake of it, you can then begin to focus on your breath or other object of focus.

Memento mori life tracker

Use meditation aids sparingly – Meditation aids like beads, bells, or incense are great for setting the tone for meditation, but use them sparingly—for those times you want to go deeper into your practice. Once we become habituated to something, it tends to become white noise and loses its effectiveness. The same goes for guided meditations. Guided meditations are outstanding for introducing you to new techniques and simply for peaceful guidance into a meditation session. I use them occasionally. There are some wonderful guided meditations that are included in my Audible membership. Again, just like physical aids, guided meditations should be used sparingly to avoid dependence on them.

 

Be adaptable – If there are distracting sounds, rather than struggle to ignore them, invite them to be the focus of your meditation. A conversation happening in the next room is every bit as effective as your breath for a focal point of concentration meditation.

 

Ancient traditions

 

Premeditatio malorum – This Latin phrase, which means ‘the premeditation of evils’, comes to us from the ancient Stoics. It is the deliberate pondering of what could go wrong and a firm gratitude for what is relatively good. It is not meant to foster anxiety or worry, but rather promote preparedness and resilience against life’s inevitable vicissitudes. When faced with an upcoming challenge, it can be helpful, albeit difficult, to sit in meditation to ponder the worst possible outcomes. We do this not to resign ourselves to failure, but to look around all corners for solutions. 

 

Don’t let inaccessible language deter you – Even we at The Mindful Stoic have used language on occasion like Vipassana meditation, which simply means insight meditation, but we generally prefer to use everyday language when engaging with meditation. However, a lot of good books on meditation adhere faithfully to traditional Sanskrit and Pali terms when describing meditation techniques. It can be hard to absorb information in a foreign language, so difficulty remembering or relating to details presented this way is understandably normal. But, don’t let foreign language terms dissuade you from engaging with mediation practice. Either come up with your own labels or simply avoid resources that use complicated language. You could label the practice of insight meditation ‘Jimmy jingleberry meditation’, and it wouldn’t change the fact that practicing it is good for your health. 

Uncommon meditation tips

Meditation of task – Perform light, manual tasks with full attention and mindful awareness. Do them slowly and mindfully. Two such tasks I like to practice with are washing dishes and folding laundry. Walking meditation is another opportune moment to practice meditation of task. Check out our article on walking meditation for more information

 

Meditation tips for the breath

 

There is a good reason for which the breath is so often evoked in meditation instruction. The breath is not only omnipresent, therefore making it accessible to you at all times for an object of concentration, but it also symbolizes life itself and the connection between mind and body. These meditation tips for the breath aim to deepen your concentration when using the breath as a focal point.

 

Zero in on the breath – Here’s a little trick that helps you drastically heighten your focus on your breath. Bring your full attention to the sensation that occurs in the split second where your breath ‘touches’ the outer edge of your nostrils upon inhalation. 

 

Quiet breathing – Breathing as quietly as possible is a skilful way to increase concentration on the breath, and it’s very simple. Just attempt to make your breath as inaudible as possible. Perhaps imagine yourself face to face with a sleeping animal, and the goal is to not wake her. 

 

Don’t try to alter the breath – Some meditation practices and techniques (including the ones I just mentioned) call for deepening, slowing, or quieting the breath, which is perfectly fine. Other times, try to simply notice the breath as is. Observe the breath. Is it shallow or is it fast? Just notice the natural state of the breath.

 

Meditation tips for the body

 

When the mind is rigid and stiff, so too becomes the body, and vice-versa. Many people find it difficult to sit in meditation because of physical discomfort. These meditation tips for the body aim to lessen the severity of physical blockers to meditation practice.

 

Meditation of task – Perform light, manual tasks with full attention and mindful awareness. Do them slowly and mindfully. Two such tasks I like to practice with are washing dishes and folding laundry. Walking meditation is another opportune moment to practice meditation of task.

 

Meditation tips for the breath

 

There is a good reason for which the breath is so often evoked in meditation instruction. The breath is not only omnipresent, therefore making it accessible to you at all times for an object of concentration, but it also symbolizes life itself and the connection between mind and body. These meditation tips for the breath aim to deepen your concentration when using the breath as a focal point.

 

Zero in on the breath – Here’s a little trick that helps you drastically heighten your focus on your breath. Bring your full attention to the sensation that occurs in the split second where your breath ‘touches’ the outer edge of your nostrils upon inhalation. 

 

Quiet breathing – Breathing as quietly as possible is a skilful way to increase concentration on the breath, and it’s very simple. Just attempt to make your breath as inaudible as possible. Perhaps imagine yourself face to face with a sleeping animal, and the goal is to not wake her. 

 

Don’t try to alter the breath – Some meditation practices and techniques (including the ones I just mentioned) call for deepening, slowing, or quieting the breath, which is perfectly fine. Other times, try to simply notice the breath as is. Observe the breath. Is it shallow or is it fast? Just notice the natural state of the breath. 

For more on the breath, check out our post How To Breathe With Intention To Reduce Stress.

 

Meditation tips for the body

 

When the mind is rigid and stiff, so too becomes the body, and vice-versa. Many people find it difficult to sit in meditation because of physical discomfort. These meditation tips for the body aim to lessen the severity of physical blockers to meditation practice.

 

Find movement, or even take breaks – Far too many people find that back pain prevents them from sitting in meditation. I believe (and know from experience) that adding some gentle movement to our meditation practice helps us immensely to overcome back or other bodily pains. Gentle swaying back and forth or side to side is one such movement that helps to loosen up tight muscles. You can also incorporate some simple yoga poses into your meditation practice, such as Extended Child’s Pose or a Cat-Cow flow. Finally, you can take breaks from your meditation when you begin to feel physical discomfort. Getting up or changing positions all together doesn’t ‘break’ the meditation practice. In fact, you can incorporate a break into the practice intentionally. 

 

Alternate postures – Shift your posture alternately between ultra upright and slouched. Changing positions like this every few minutes feels good and helps to alleviate stiffness. 

 

Flexibility of space – It’s great to have a dedicated meditation space, but try not to become too attached to it. Try meditating in other spaces, such as a public park or the kitchen. Cultivating the flexibility to practice quiet meditation anywhere will promote the ability to bring mindfulness into the areas of life where it is most needed. 

 

Happy meditating! 

 

“The expectations that you bring to your meditation are often the greatest obstacles you will encounter.”

– Mingyur Rinpoche

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Marcus Aurelius died in a cold, dark place, but his last words shined bright with a message of hope: “Go to the rising sun, for I am already setting.” He delivered these words not to a beloved, but to a guard of the night’s watch in his military camp near the...

Memento Vivere: How To Live With Agency, Gratitude & Engagement

Antipater is a lesser-known Stoic, yet he was head of the school during a period that saw Stoicism extend to public life. Stoic philosophers were sent on diplomatic missions. Some advised kings. But Antipater’s contributions brought Stoicism closer to home. He was...

Right Mindfulness & Right Concentration Of The Eightfold Path

If I were to define Zen Buddhism, I would do so in two four-word sentences:   Absolute attention is prayer. Compassion for all beings.   “Zen teaches nothing. It merely enables us to wake up and become aware. It does not teach; it points. The truth of Zen is...