Surviving Social Slow Down: First of three Ideas

Some of us are having a hard time. Parents with children home all day have to suddenly negotiate a new family system that may demand more time and attention than before. Workers furloughed with no return date in sight are wondering how to keep a roof overhead and food on the table. All of us have to find ways to stay connected to those we love when we cannot touch each other. Many of us are afraid of illness for ourselves, those we love and those we’ve never met.

We are facing new ways of being, working and communicating, new situations that challenge our minds and our hearts. And for some of us, this can be very hard at times. Many of the places we used to go to find solace or camaraderie have been taken away from us. A close friend’s warm shoulder, a cold beer at a cozy bar, our favorite latte at a lively coffee shop, a bargain at a stylish store, none of this is accessible now.

So rather than avoiding our inner discomfort or having it soothed by the distraction of a friend or a drink or an ice cream or pair of earrings, we now have the very uncomfortable job of being with our own feelings. When there is no where to rush off to, we might notice vague feelings of fear or dread or boredom or loneliness rising up from the places within us we can usually keep out of sight.

There is always the TV, the fridge, the internet and the endless work of home, so we could keep hiding, keep busy, keep ourselves from hearing the insistent voices inside that ask for our attention. But after a while, screens begin to feel less inviting, food loses its appeal, chores exhaust us, and we find ourselves, again, alone with ourselves.

This can be a hard place to be. But the good news is, it can also be a deeply nourishing place to be if one makes the time and effort to pay attention. If we can, rather than flee from our discomfort, sit still and invite it in, we may find some powerful learning takes place, some healing we didn’t even know we needed.

It can be helpful, perhaps essential, to approach our difficult feelings with the clear sense of a container. A container both in terms of time and space can give us the reassuring sense that we don’t have to sit in these difficult places forever, that we will enter into contact with the thoughts and feelings, recognize and allow them, let them be transformed by our loving presence, and then we will move back into the present. So for the three methods I will describe over the next few days, the three containers, be sure to set a timer before you begin any of them. Start with just a few minutes, five or even one, whatever feels just at the edge of your comfort level. And as your practice becomes more regular, extend the period of time you work.

Meditation is one of the oldest forms of opening to the wise part of ourselves. It is a time-tested and effective tool for making space to increase peace in our lives and access inner wisdom. When we stop for a few minutes, sit still, and let the business of our minds settle into relaxed, loving, curiosity, we begin to see and feel what lies beneath the usual speed of our lives. If we do it regularly, we will have better access to our own intelligence.

When we meditate, we make room for thoughts and feelings to arise. And we lovingly receive whatever, I repeat WHATEVER, comes up. We let go of judgment, and we witness the mischievous mind’s offerings, saying to ourselves, “Oh that thought. That’s not me. That’s just the mind.” Or maybe we say to ourselves, “Sweetie, I’m so sorry that this has been here. That is hard. You’re doing a good job despite these thoughts that try to set you back, despite the difficult memories you’ve tried to avoid. Don’t worry. It’s only the mind. You’re just right. There’s nothing wrong with you.”

When the timer rings, acknowledge your good intention in sitting still, in pushing against a lifelong pattern of moving away rather than toward what’s hard. Be pleased with your efforts.

Doing something new that’s good for us, that we’re not used to doing, even for a few minutes once a day can be difficult. I think of each of my life-long patterns (procrastination, negative self-talk, reluctance to be in the spotlight) like a huge tanker moving across the ocean, steady with a tremendous amount of inertia. When I take up a practice to reverse the vector of the pattern, it’s like turning a that ship around. It doesn’t turn on a dime. It takes time and energy to slowly pull it off its old course and onto a better one. But once the turn begins, the inertia has shifted, and the ship is headed in the right direction at last.

After you do the work of nudging the ship in the right direction, reward yourself. Recognize your efforts for the hard work they are. Plan some pleasant, rewarding task for when you finish: water the plants, take a walk on the beach, cook your favorite soup, sit down to a bowl of ice cream.

Being with the parts of ourselves we have avoided for long periods of time is work that requires courage and patience. Be especially kind to yourself, knowing you are working hard to bring your best, most nurtured self to this challenging time.

Winter’s Gift

Grey skies, icy rain, shift in light from bright colors of autumn to darkness of winter, November has never been my favorite month. Winter chill pushes me inside and asks me to slow down to find warmth and peace in the quiet of home and hearth.

This would be fine, but for me there is often a thin line between cozy solitude, the cherished world of the artist, and cabin fever, a spiral into an internal world of painful emotions. And then there’s the holiday season when the cultural expectation of joy and bustling productivity as we buy more, cook more, eat more, socialize more can drive even the most even-keeled of us into a brush with the winter blues.

Where’s the gift in all this? What could I possibly appreciate about the coming darkness? When I am pushed closer into the mess of my psyche, I can only distract myself with to-do lists and snacks and squirrel-like activity for so long. Eventually the hard feelings find me. When they do, I have to do something. This is when I try to remember to make room to write, to find some relief. By writing down what’s hard, I gain some resolution, even if only partial, some wisdom, even if only a tiny bit. It’s so easy for me to forget again and again that whatever it is that’s making me cranky or angry or sad is usually a part of me that needs attention, that needs to be heard and understood. When I take the time to listen well enough to write about it, the pain, the negativity subsides.
The image that comes to mind is a jigsaw puzzle. Before I force myself to sit and write, it’s as if my inner world is like a puzzle when it’s first dumped out of the box. The pieces are piled up messy and without order. Some are upside down, colors and patterns completely estranged from each other. The sight itself can be unsettling. But if I sit and make the effort to turn over, examine, arrange and search, I will find patterns. I will find places where pieces fit, and I will experience that satisfying moment, that yummy thunk, when my fingers press the right piece into place. And after enough time, after staying with the frustration, not giving up, part of an image may emerge, or the frame for the whole, or a nice solid corner. And I feel better looking at that.
Even though, my puzzle will never be fully complete, writing gives me this sense of pleasing integration, and more. Writing out the pain, that in winter I can’t easily swim, run or hike away from, provides a clearer picture of my world. I gain a few much needed “aha!” moments that allow me to emerge from the work a kinder, more patient partner, mother, friend. And at this time of year, a little more light amid the darkness is what I need.

Some opportunities for working with me to bring the healing practice of writing into your life this winter:

January 11th, 1 – 3 PM
Writing the Stories of Your Life, a FREE Memoir Workshop
Thomas Memorial Library, Cape Elizabeth, Maine.
Open to anyone who wants to write and has a story to tell.

January 13th to February 17th
Writing To Heal, A Six-Week Series for Women
7:30 to 9:00 PM, Good Medicine Collective, Portland, Maine.
Instruction, support and writing time to help you establish a practice of writing in the safety and community of a small group.

January 26th 9 AM to Noon
Winter’s Deep Peace Practice: Yoga Nidra and Writing
Good Medicine Collective, Portland, Maine
A morning of restorative rest and soulful integration through guided yoga nidra and writing. Facebook Event

February 22nd, 10:30 AM to 12:30 PM
Writing the Stories of Your Life, a Memoir Workshop
Belfast Free Library, Belfast, Maine.  (Free to MWPA members. $5 for non-members)
Open to anyone who wants to write and has a story to tell.

I am also available for consultation and coaching if you prefer to work with me individually. We can meet in person or via Skype or Facetime. Contact me for more information:

Now You See the Sky (Akashic Books, 2018)

When I Write

I write when it feels like I can’t do anything else, when I’m so hollow and hopeless that life seems pointless, nothing more than a series of worn out entertainments to distract myself from the present. At these times life feels like a roomful of toys I’ve tired of.

I write when I know, after years of experience, that even the jar of salted pistachios in the cupboard won’t save me from the present emotional discomfort I’m in, that checking the number of likes on my most recent Facebook post will only leave me feeling lonelier. I write when I am stuck with a feeling, when there is no way out.

When I write, I sit down and let the words out. I never try to be fancy. I simply say what I’m thinking which often can start out with something like “Life is stupid. This is stupid. I have nothing to say.” Not publishable material. But that is not the point. The point of writing when I feel so bad is only to get some relief.

After a short time, the voices in my head start telling me I’m wasting my time, laundry or dishes are more important . But I stick with it. I refuse to stop typing, refuse to get up from the bed or the chair where I’m working. This sitting still takes work, but I stay, and after a while my listening moves beyond the “everything is stupid” level of thought to what’s beneath it.

What’s beneath it usually something sad or hard or worrisome. I write about that. I complain to the page. I put my fears and sorrow into words, nothing literary, just honest. Short words. Half sentences. It’s all right. No standards for “good writing” at these times.

I keep going, through the recording of a hard moment in a close relationship, the misery of a painful childhood memory, the worries of being a parent. Inevitably, if I’m being honest in my writing, I hit a spot where I want to stop, where the staying with the pain becomes too hard. And that’s when I really want to stop. That’s when I feel I cannot write another word.

This, I have learned from experience, is the sweet spot, the turning point, the place where things get so hard, so utterly discouraging that to continue is akin to enduring physical pain. And it is right there that I force myself to keep writing, keep being a faithful observer, narrator, no more than the stenographer in the courtroom, no filters, just the words. If I do this faithfully for as long as it takes, the pain I’m describing, the unpleasant feeling I’m experiencing begins to lighten.

After those nearly insurmountable moments, I keep writing through what now becomes an easier place in the journaling journey. I feel myself coming to the end of the work, and I find what I say to myself in those paragraphs is leading me to an end point. The words may be a reflection. They may be a summing up. Or they may be the most tender part of the experience I’m rendering. I don’t try to make them any of that, but that’s where the dedication to the work takes me. And that is the relief. That is where I can stop and put down the pen or hit save on the screen and get up and walk away feeling lighter, even a little bit hopeful.

I think this calming, healing effect comes when I write because when I stop running away from the feeling, when I move fully into it, I create a psychic space for what I habitually recoil from. When I suffer, pushing away the thing that upsets me makes it expand to fill my internal vision, and I think am alone in all this pain and there is nothing other than this situation. When I write, I invite the difficult feeling in, I make room around the thoughts that are keeping me locked in suffering. Writing both allows the feeling to come to light and, at the same time, lifts me out of the direct experience of it by making me a kind of witness to myself. All of this allows some compassion toward myself and what I’m going through to emerge.

There are certainly other ways to heal. Meditation may lead to more lasting peace because the ego is less involved. Exercise creates endorphins and a generally better outlook on life. Being with friends reminds us of our connection to our human family and, if we are lucky, allows us the best medicine: laughter. As people with feelings, with tender hearts in a culture that revolves around an economy of avoiding feelings as much as possible, we need all these avenues to keep our hearts open and cultivate compassion for ourselves and others. But when I am alone in the dark, and all I can manage is to reach for the keyboard or the pen, I try to remember that it works.


October 21, 2019

Catharine H. Murray, Author of Now You See the Sky

Starting in Portland, Maine, January, 2020: Writing to Heal: A Six-week Series for Women


Free Memoir Wkshp LPL

Grief in the Body

When someone comes into our life to love and then is taken away, what’s left is not only a longing in the heart but in the body too. There was a way that our body fit with that other one, that our arms held him, that our cells turned in his direction when we were with him. All that too has been lost and its absence is acute. The touch that was so nurturing like food we didn’t know we hungered for is gone. And we are physically, as well as emotionally, bereft.

With patience and tending, grief of the heart can be transmuted. It is there in the poems we write, the compassion with which we respond to another’s heartbreak, the awareness we bring to love of its double-edged quality that makes us more careful of its power.

What of this physical loss? Can it too move through? This muscle memory of the one we loved? The body in grief can be heavy and slow, the cells no longer springing up in anticipation and hope for that delicious touch of recognition from another. Instead it’s hard to pull oneself up out of bed or out of sadness. But if we follow this spiral of grief down, if we let ourselves be pulled deeper into the heavy darkness, if we follow the physical urges to cry and we yield to the knowledge of the body, we can heal. It requires knowing, resting in, the fact that this state, like everything else, is not permanent, that as the body rests and releases the pain of loss, it will eventually lighten and rise of its own accord.

If we let ourselves experience this, we can remember that this pain and lethargy are only manifestations of the eternal pulse of the cosmos, opening and closing, rising and falling. Just as the stars erupt into brightness and burn out, the heart expands and contracts with each beat, and the lungs fill and empty with each breath, we are forever riding these endless waves of rhythmic, cosmic movement.

I think the physical loss can be transmuted. At first to a small boy’s sweater knit of yellow yarn because I needed something to keep my fingers moving when they couldn’t tousle his hair or wipe away his tears or rest contented on his skin. Later to a good loaf of bread because I needed to feel the silky weightlessness of the flour on my hands, needed the soothing rock and rhythm of the dough coming alive as I kneaded it into shape.

But now the expression of grief, indivisible from the love that defines it, has moved through me in a deeper way, a more full-bodied way. I find myself dancing differently. When I dance now, there is something larger in it than before. There is more room for intentions to move through and be articulated. It feels as though the hollowness, the emptiness, the aching desire, all of which felt as though they would overwhelm have instead left more room behind. Now there is a more space for a fullness of expression, as if, when I dance now, I am pouring something out from those cavities, as if I have created more space in and around my body. I have been stretched open in a way that was almost unbearably sad, but sometimes now I feel that I am a moving part of a world that is almost unbearably beautiful.


Catharine H. Murray,

Author of Now You See the Sky, Akashic Books, 2018

A Mother’s Dream

I dreamt last night about my son who died when he was six and worn out from fighting Leukemia fifteen years ago. In the dream, he was healthy, and someone else was looking after him upstairs while I was busy downstairs in a house. I came up to find him in a white, claw foot bathtub full of water. He seemed to be sleeping peacefully at the bottom. After a moment, I realized that he must be dead, unable to breathe under water. I pulled him up and held him, his legs around my hips, my arms around his back. I looked into his beautiful face, his eyes closed. I screamed and keened in the realization that he’d died.

After a few minutes, presumably from all the noise of his momma’s wailing, his eyes fluttered open. Seeing that he might be able to come back to life, I shouted for him to wake up, to come back. Slowly, in little bits of waking, moving his head from side to side, opening and closing his eyes, and finally smiling that unforgettable, mischievous smile, he did. He was alive. I hugged him and felt the indescribable joy of having him returned to me. I even felt proud that I’d raised a boy so healthy that he could survive ten minutes without oxygen.

Later in the dream there was some talk in the family about how I shouldn’t have left him alone with a sitter. “Where was his mother?” was the gist of it, blaming me for his almost death.

This morning, when I told my fiancé my dream, I was surprised by the tears that slid down my cheeks when I got to the part about Chan being alive. I was surprised by the strength of the grief that overtook me as I wept harder, allowing myself to hold the thought of him in my arms, to hold the thought that he might have lived.

If only fifteen years ago my keening could have awakened him when I walked out of our cabin into the sunrise, his body stiff in my arms.

Nowadays I think I’m “over it,” healed. Mostly I am, but his birthday is in a few days. June has always been hard. This year it’s been better. This year I’ve made it this far into the month with no more than some low-level anxiety, which I didn’t recognize until today as unacknowledged grief.

But this dream tells me to remember, tells me to give myself the time and space to feel this loss. Because sometimes I still miss my little boy.

Now You See the Sky, Gracie Belle, Akashic Books, 2019