gratitude – Page 3 – Allan Johnson, PhD

How to Begin Meditating: 4 Simple Steps to Get You Started

Posted on June 13, 2022August 20, 2022 by Allan Johnson in habits, meditation, mindfulness

Meditation has been used for thousands of years to help people become aware of what is going on in their mind and body. Through developing this awareness we are able to take a step back and observe the thoughts that go through our mind, the feelings that arise in our body, and our reactions to events occurring around us. In mediation we learn to observe but not to judge our thoughts, feelings, and behaviours and to see how they affect the world around us and our relationships. When we learn to observe ourselves with greater awareness and clarity, we also learn to observe others with greater clarity, and we are able to bring more compassion and love into our lives. We become more aware of the impact of our thoughts, feelings, and behaviours on ourselves and others, and we are able to step back and recognise patterns that we have been repeating.

When we get into the habit of observing our thoughts, our feelings, and our behaviour, we begin to understand how our actions affect others around us. Meditation is not a one-time thing. It is a way of living and a way of learning how to observe our thoughts and feelings, how to avoid getting lost in them, and how to observe these ideas and emotions without judgement. Meditation is about learning how to live with greater awareness and clarity.

Meditation is easy to begin but takes a lifetime of practice. These four steps will help you to begin your own regular meditation practice:

Find a quiet place where you will not be disturbed. Get comfortable, close your eyes and begin to turn inward. You do not have to be in any particular position to meditate. Some people like to sit cross-legged and rest their hands comfortably on their knees, but you can also simply sit on a comfortable chair with your feet on the floor.
When you are ready, begin to follow your breath. Take a few deep breaths, becoming aware of your breath. When you inhale, allow the breath to fill your whole body and when you exhale, allow the breath to leave your whole body. As the breath continues to flow in its own time, begin to focus on the sensations in your body. Be curious about how your body feels and how it changes from one moment to the next.
Once you are familiar with your body sensations, you can begin to turn awareness to your thoughts. As you continue to be aware of the gentle movement of breath in and out, you can notice how thoughts, feelings and emotions arise and how these thoughts, feelings and emotions affect your life. You can see that thoughts and feelings are like clouds and you can watch them float by and dissipate if you just observe them.
Next, begin to notice emotions as they rise within you, like the breeze blowing gently through the trees. Feel your emotions flowing through your body or filling your body as they pass through you. You can be present with yourself and allow yourself to notice and feel your reactions, accept them and be with them, understanding that they may be beyond your control.

The more often you practice meditation, the more you will learn about yourself and about your life. As you begin notice your thoughts, feelings, and reactions, you may find that they are created by the mind and that they are not solid things that can be held in our bodies. They can only be held in our mind, and when the mind stops, the thoughts and feelings stop too. Every morning is a new beginning, a fresh start to the day, a time to cleanse your mind and heart, and a time to let go of old habits and open up to new habits. By keeping this in mind you can learn to observe your reactions to stress, sadness, frustration, pain and anger and bring more compassion and love into your life, and use this compassion and love to become a better person, a better friend, a better parent, and help to create a more balanced and happier life.

Download your free 21-day course in The Path of Mindfulness. In this life-changing 21-day mindfulness journey, Dr Allan Kilner-Johnson guides you through a series of self-guided mindfulness exercises and shows you how and when to bring mindfulness into your daily life.

Finding the Voice of the Self: Psychosynthesis and Intuition

Posted on March 2, 2022August 20, 2022 by Allan Johnson in Psychosynthesis

One of the central tools of psychosynthesis is the exploration and integration of a person’s subpersonalities. To ensure its survival, the ego has developed a complex network of subpersonalities that enables it to fulfil its specific needs. The subpersonalities are the functions of our ego that are specific to a particular individual and serve to maintain our sense of self and the identity of the ego. They are the masks and protective disguises that the ego uses to create a sense of identity. As an individual progresses in psychosynthesis, they are able to integrate their various subpersonalities so that they are no longer divided into separate and competing parts, but form a unified functioning system.

But who is the conductor of this orchestra of subpersonalities within each of us? How are we able to connect with the sense of Self that exists at our true core? This inner knowing is what we call intuition. It takes place in stillness and in the presence of inspiration that comes from another level, often through asking and waiting. The ability to feel this oneness with the Self develops through constant exploration of one’s inner world and through a process of introspection that enables one to recognise the various masks and disguises of the subpersonalities, the various roles and self-images that the ego plays. To bridge this gap, mind and heart must be ready and there must be at least a beginning of trust in one’s own ability to “know”. We can develop intuition and a sense of the presence of the Self by simply sitting quietly and observing what is present in the mind and heart.

Intuition does not have to be taught, it has to be allowed. It is an ability that has always been dormant within us, waiting for us to turn towards it, just as a flower turns towards the sun. To develop intuition, it is helpful to be mindful, to sit still and observe what is there. We can begin with a small willingness to “know” more of the truth, light and wisdom when it comes to our own lives and the lives of those we love. We can begin to welcome in the removal of obstacles that cloud our understanding or affect our perception of truth. We can begin to trust ourselves and the truth more as we notice our thoughts and feelings, as we pay attention to what is happening in the world and to those around us. We can begin to observe our everyday activities and recognise the masks and disguises that our ego plays up.

The desire to get in touch with a greater clarity opens the doors to inner knowing, especially if this desire is accompanied by a willingness to receive and pay attention to what we hear or see. There are people who “know” things but do not believe what their inner senses tell them. They judge and reject what they feel or believe. This decision closes the doors to higher perception because it gives more power to fear: the fear of being wrong, the fear of being different, the fear of having to change one’s life because of what one hears. To open the doors to intuition and keep them open, we must be willing to hear and know, and we must be willing to trust.

Trust is not an easy thing, because it often requires a re-evaluation of how we have lived our lives. It may be that life has forced us to become more practical, more focused on the daily tasks of living and caring for others. Or it may be that we have made mistakes in the past when it came to who or what we trust. It may also be that we have forgotten that we have the capacity to feel more, sense more or be more open to life on all levels. Trust does not only involve the willingness to receive something from another level of our being. It also involves the willingness to believe in our own ability to flow with life and to change what needs to be changed on the outside or on the inside to do so.

The more we stay true to ourselves, the more our lives begin to change, the more we open up to ourselves and the more we open up to truth. The more we stay true to ourselves, the more our lives begin to change, the more we open up to ourselves and the more we open up to the truth.

Especially today, when we as a collective humanity are faced with so many major problems and so many actions are being taken that can have profound effects on all of humanity, it is crucial that we reclaim our capacity to know and trust, from which intuition springs. Otherwise we find ourselves in the precarious position of not knowing what or who to believe, not knowing what direction to take to improve the world and alleviate the immense suffering that currently exists. Without access to the deeper intuitive sense that is a part of us, we live at the mercy of public opinion rather than in the presence of truth. We have not forgotten the power of intuition, the power of what we feel to be true. We have only forgotten the depth of our own intuition. We have only forgotten that we have the capacity to feel more, to sense more or to be more open to life on all levels.

It is time to allow our inner senses to awaken and become the beings that we are. The times we live in demand this of us, and for each of us, the heart demands this of us so that we can begin to solve the problems and challenges that are immediately before us. We do not have to go to remote places to develop this ability further. We can begin to develop intuition in our daily lives by paying attention to the inner guidance that can guide us through our daily actions and decisions. We can begin to trust our intuition, our inner knowing, and if we are willing to open ourselves to the truth, intuition can be a powerful guide to making the right choices. The world is full of signs that tell us what to do. Signs that tell us to be healthy, to care for the environment, to be in harmony with ourselves, with society and with nature. We can begin to trust the signs that are there, to listen to what we believe to be true, to pay attention to what we feel in the body and to remember that there is much we do not need to understand or know in order to make good choices for ourselves and our loved ones.

Recognising the gifts of intuition may not happen immediately, but it will happen. The more we begin to open our hearts, the more we can listen to the voice of the heart and the more we can be guided by it. We can make the decision at any time to listen to the heart and return to the Self. With this simple action, we break through the ego’s defences and act with and for the soul.

What is Psychosynthesis?

Posted on February 13, 2022August 20, 2022 by Allan Johnson in Psychosynthesis, wellbeing

The term Psychosynthesis refers to a process of psychological and spiritual development that takes place at the conscious and unconscious levels of the human psyche. Psychosynthesis was developed by the Italian psychiatrist, philosopher, and esotericist Roberto Assagioli (1888-1974), who was influenced by the work of Sigmund Freud and Carl Jung, with whom he was in regular correspondence. However, Assagioli’s thinking differed in several ways. While Freud focused on the impact of early childhood experiences on the formation of the psyche and Jung on the common collective unconscious inherent in human beings, Assagioli recognised that a complete approach to the mind must take both aspects into account. Assagioli developed a scientifically based psychospiritual system that he eventually called psychosynthesis, an approach to self-development in which individuals perceive themselves and the world from a new perspective. It involves a comprehensive theory of human development and a unique methodology for self-development.

Like other talking therapies, psychosynthesis emphasises the value of regular conversation between the therapist and the client about their experiences, which can help the client progress in their personal and spiritual development. The main tools of psychosynthesis are reflection, art, journaling, dialogue, active imagination, and contemplation. These tools facilitate critical awareness of the contents of consciousness, especially the motivational aspects of consciousness, in a non-judgmental and compassionate way. It encourages us to see thoughts and feelings as transient events that arise and pass within us, rather than fixed, unchanging realities, and it encourages us to enter into dialogue with these inner phenomena. Psychosynthesis also encourages dialogue with the deeper levels of the unconscious. In this sense, psychosynthesis is an approach that encourages critical self-awareness and the development of a capacity for self-observation and self-regulation.

Psychosynthesis is a complete and holistic philosophy and psychology of the human being. It includes a theory of human nature, an understanding of the development of consciousness and a methodology for psychological and spiritual self-development. Psychosynthesis approaches human development by emphasising the transformative potential of the deep self and seeks to enable the individual to live a more complete and satisfying life. Psychosynthesis is not necessarily spiritual, but it is a practical approach to looking at the human being from a spiritual perspective. It is an approach that aims to integrate the mind, body and spirit and help us develop a more fulfilling, compassionate, and meaningful life. It is an approach that seeks to help us all awaken our spiritual potential and bring it into alignment with our daily lives.

17 Powerful Questions for Connecting to Gratitude

Posted on January 23, 2021August 20, 2022 by Allan Johnson in gratitude, habits

What are you grateful for? Listing and affirming gratitude is one of the best ways that we can begin to bring positive change for ourselves and those around us. As we begin to become more aware of the many blessings already present in our lives—from the small things, to the overlooked things, to the big and important things—we are better able to see and connect to the abundance that is around us.

A fantastic way to begin is with a formal gratitude listing practice. There are a lot of really great gratitude journals available on the market, but you don’t need to buy a new journal to start recording the things you are grateful for. Any notebook will do, and all it takes is a few minutes at the beginning or the end of your day to make a list of the things that you are most grateful for right now. Your gratitude journal can include anything, big or small. There will be some days when things are not going especially well and you struggle to find anything to be grateful for. These are the days when the most important invitation to you is to return to the simplest gifts that are with you all the time: fresh air, beautiful sunlight, clean water. On other days your list of gratitude might be more plentiful.

I’ve been keeping a daily gratitude journal for over five years and have seen immense benefit from it. A study in the Journal of Personality and Social Psychology called ‘Counting Blessings versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-being in Daily Life’ showed that ‘a conscious focus on blessings may have emotional and interpersonal benefits’. Starting your day with a list of gratitude sets the tone for the day, and once you’ve turned gratitude into a daily practice you’ll begin to experience greater awareness, acceptance, and compassion. These powerful questions can be a great starting point for connecting to gratitude and starting a daily gratitude practice:

When did you find inner strength to overcome a great challenge?
What has made you smile recently?
Who helped you to achieve a recent accomplishment?
What inspires you?
Who has shown you kindness this week?
Where are you best able to express yourself?
When did you feel cherished?
Where do you feel most at home?
What part of the natural world inspires you most?
What wishes have come true?
Who brings joy into your life?
What negative experience ultimately led to something positive?
What can you see outside your window?
Who really listens to you and hears you?
Who or what has recently entered your life that you are grateful for?
What room in your home most inspires you?
Who has helped you to make a difficult decision recently?

Journaling to Support Creativity

Posted on November 12, 2020August 20, 2022 by Allan Johnson in creativity, habits

I’ve kept a daily journal for almost twenty years. It’s served many different purposes throughout the years, but has always offered me many benefits and has become a regular part of my daily ritual. In The Artist’s Way, Julia Cameron suggests to her readers to begin each morning by writing three pages of stream-of-consciousness writing in longhand form. The topic of these ‘Morning Pages’ is not predetermined, nor are there any explicit goals or objectives for the content of the entries themselves. Rather, Cameron saw these three longhand pages as a vital way to clear the air for creative thinking, and bring focus back to the creative process.

Your entries might be completely and utterly mundane, but new insights and observations can emerge from this daily stream-of-consciousness writing more often than one imagines. Cameron also reasserts the importance of writing the Morning Pages out longhand, in order to stabilise the rate of thinking and the rate of writing, and to highlight the important physical connection between thinking and writing.

By setting aside time each day to write about and reflect on your current projects, you will immediately be bringing a new level of focus to your work that might not be achieved otherwise. Many creative professionals find it helpful to begin each day by writing an entry in their research journal. They might review what they wrote about their reading yesterday, and use their daily entry as a jumping off point, or a ‘to-do’ list for the day ahead. There is also certainly a meditative aspect to this type of reflective writing, which can help to give you the motivation and focus to tackle the next step of your writing.

Morning pages also allow you to record and analyse your own behaviours and habits as a creative. Do your entries suggest to you that you tend to do your best work in the morning? If so, then by all means examine your daily schedule and see how you can best accommodate this. Your research journal can serve to capture some subtle but very important insights about your own unique approach to the research process.

You can learn a lot about yourself and gain a lot of insight into your life. There’s something magical about writing that thinking alone just doesn’t have.

Use these tips to take advantage of journaling to gain insight into your mind and your life:

Review your day. Take a look at your day and make some notes. What is getting you down? What are the situations, people, habits, and beliefs that are causing you the most grief? Why do these things bother you? What can you do about it? What are these two things and what was so great or terrible about them?
List progress toward your goals. Writing down your goals each day is a powerful way to stay focused on them. Write your 10 most important goals each day and notice how they evolve over time.Think about your goals and list the progress you made toward each. If you failed to do anything to make progress toward one or more of your goals, note that, too.
Address your fears. Write about your fears. What are you afraid of? Why do you think you’re afraid of those things? How do your fears impact your life? What is your plan to address those fears? What’s standing in your way? List the obstacles in your life that you believe are blocking you from happiness or achieving your goals.
List five things that make you feel grateful. What are you grateful for? Make a list of several items each day and notice how your perspective on life changes.
Make a plan for the future. Aside from your specific goals, what does your dream life look like? How are you planning on getting there? Think about it and sketch out a plan.
Write about what is causing you to feel negative emotions. What is getting you down? What are the situations, people, habits, and beliefs that are causing you the most grief? Why do these things bother you? What can you do about it?

Journaling each day can take some time, but it’s time that’s well spent. Develop a routine that incorporates journaling into your life. It won’t be long before you begin noticing the benefits. Do what the most successful people in the world do and write about your thoughts and your life.