What Can We Learn from Autumn? That Life is Beautiful, But Impermanent

Image by Jeremy Thomas

What’s your favourite season? They all have their pleasures and joys, but for me it’s a toss-up between spring and autumn. Spring is hard to beat, especially after a long, dark winter. The vibrancy and effervescence of life bursting forth as the first green shoots appear, the frothy joy of blossom, that delicious day when your winter coats get banished to the back of your wardrobe. Who doesn’t love spring?

But autumn is surely close behind. The colours – the colours! Even in my decidedly urban slice of north London (well, for now anyway) the roads are lined with trees clothed in glorious shades of yellows, oranges and reds. It’s just so lovely and keeps cycling through new palettes daily as the leaves morph from luscious green to lifeless brown, before drifting languidly to the pavement below.

As I often write in these posts, we have a great deal to learn from the man we call the Buddha, who lived in northern India 2,500 years ago. His teachings, wisdom and guidance on how to live a happy, meaningful life remain as fresh and true today as they did millennia ago. One of his core ideas was that of impermanence: that everything, including us, is in a state of constant flux and change. Like those beautiful leaves, nothing stays the same, however much we might want it to.

We are all connected

Another of the Buddha’s ‘three marks of existence’ is that of interconnectedness. As with all the Buddha’s teachings, this concept is a bit complicated and it’s easy to get lost down internet rabbit holes if you try to research it! What I think he meant is that all life is interdependent, none of us existing in isolation. Those trees on my street can only exist because the water cycle creates clouds and then rain, because there is carbon dioxide in the atmosphere plants can breathe in (luckily for us, allowing them to breathe out oxygen), because there is just the right amount of sunlight, and so on.

Like the trees, we too are interdependent – on all living beings, but especially other humans. One of the sad things about our angry, polarised times is the idea that there is an ‘us’ and ‘them’, members of our tribe to be welcomed and cherished, while outsiders should be shunned and kept at bay. In reality, we are all ‘us’. You, beloved reader, are part of my family – if we traced our family trees back far enough we would reach a common ancestor, from whom we both descend.

On a more intimate level, we are interconnected with those in our immediate families, our colleagues and neighbours. Humans are tribal animals and we do well in loving, supportive connection with a web of other humans. This is one reason loneliness is so painful for us, because we are not designed by evolution to live alone. That’s why calm, loving people help soothe your nervous system, because your brain, nervous system, hormonal system and every other part of your body is designed for attachment, connection, relationship. Buddhists knew this long before Western psychologists discovered the idea that human-to-human attachment is key. (Of course, the idea of attachment is a tricky one in Buddhist theory, but that’s for another post).

Pain is inevitable, suffering is not

The third fundamental aspect of existence, according to the Buddha, was that of dukkha. This has many translations, but among the most widely accepted are ‘stressful’ or ‘unsatisfying’. Meaning, life is inherently painful and, unfortunately, we can’t escape that hard truth. I love autumn and don’t mind winter overly much, but many people I know just hate it. They struggle with seasonal affective disorder, their mood dipping with the temperature and light levels. For these folks autumn brings a tinge of dukkha, because it leads inevitably to winter, and so months of struggle before spring ushers light and hope back into their lives.

Although I have great compassion for anyone who struggles in this way, I do think it’s an example of the Buddha’s teaching about how humans turn inevitable pain into avoidable suffering. Some aspects of winter – cold, dark days; wild, destructive storms; leaden grey skies – are certainly painful. But suffering comes when we think ‘I just cannot abide winter – I wish it were spring!’ on 1st November. Thinking this way every day for months will of course lead to low mood, unhappiness and frustration, which could also be called suffering.

Instead, it’s far more helpful to remember that change is inevitable and a normal part of life. We are all connected, in countless magical webs of life, to the trees, each other and all living systems on Earth. And that pain – illness, ageing, loss, many things not being as we wish them to be – is also part of life. When we resist this, fight against it or fervently wish it was not so, it becomes suffering. Life is hard enough already without doing that to ourselves!

The practice

You might find my Mountain Meditation helpful, as a practice to experientially explore some of these Buddhist concepts. I adapted it from the brilliant Jon Kabat-Zinn’s guided meditation and it’s one of my most popular tracks on Insight Timer. A deep bow to him, for being at the forefront of the mindfulness revolution for decades – and helping millions of people experience the transformative power of mindfulness.

I hope it helps – and that you enjoy this glorious, ever-changing season as much as I do.

Love,

Dan ❤️

How to Embrace Change, Even if it’s Scary

How are you with change? Some people love it, finding new relationships and experiences exciting and invigorating. Others find change a bit scary, unsettling or discombobulating, preferring familiar places and comfortable routines. I think I have parts of me who like both – I am excited to learn new things all the time, enjoying the feeling of having my mind stretched and preconceptions challenged. But in other ways, I like things to be comfortable and familiar. I enjoy going to my favourite restaurants, drinking the same smoothie every day after the gym, watching beloved movies over and over.

My friends and family tease me about this, knowing how much I like these well-grooved, familiar patterns of life. But my wife, Laura, and I are now embarking on a major new adventure – moving to the country. It’s exciting, as we have been on the brink of this move so many times over the years. We are finally going for it, with a range of push factors meaning it’s time to leave our cosy little flat in north London; and various pull factors drawing us to the lush countryside of East Sussex.

So if you’re more on the change-avoidant side, here are three things I have learned from this unsettling-but-exciting process of moving house, which you may find helpful too…

Feel the fear and do it anyway

In the classic self-help book by Susan Jeffers, Feel the Fear and Do it Anyway: How to Turn Your Fear and Indecision Into Confidence and Action, readers were encouraged to confront their fears, rather than letting them run their lives. Almost 40 years on, this remains good advice – if we let worry and anxiety control us, we would never do anything new or difficult and stay in a narrow comfort zone where everything was predictable and familiar.

It’s helpful to remember that, for all humans, uncertainty is anxiety-provoking, as is feeling out of control. This is why we constantly seek certainty and try to be in control of everything, even though this is clearly not feasible. One of the Buddha’s great insights was that we try to be in control of everything, which is impossible, so this search for control only creates more suffering – in this case stress, frustration and anxiety. I don’t know how it’s going to be living in a small town in East Sussex. I hope it will be enjoyable, that our lives there will find a new rhythm, that we will meet kind, like-minded people. But I have to embrace the uncertainty around that, accept the loss of control I have in my familiar environment, otherwise I will inevitably suffer.

Life is constantly changing, whether we like it or not

Another of the Buddha’s profound insights was that we seek safety, certainty and comfort by wanting things to stay the same. We don’t want to age, so we spend a fortune on anti-ageing products or cosmetic treatments in a desperate attempt to slow an inexorable process. We can no more fight growing older than we can control the tides. Western science now backs up the Buddha’s 2,500-year-old wisdom, helping us understand that everything, from the atomic level on up, is in a state of flux and change.

The more I accept that I am growing older – and that my life goes through stages, different relationships, homes, phases of my career – the calmer and more content I will be. Counterintuitively, accepting change makes us far more comfortable with it. Fighting change over which we have no power only causes suffering.

How might this apply in your life? Do you find yourself clinging on tightly to things that are, in actuality, beyond your control? How are you with ageing? Do you fight or embrace it? This is not to say that we should passively accept our fate and never try to grow or change, or resist destructive forces like climate change or injustice. But the old AA saying applies, that we should try to change what we can and accept what we can’t. Otherwise we inevitably suffer.

There are cycles and seasons to Life

Laura says she thinks in 10-year cycles of her life, which I think is characteristically wise. We have lived in this flat for around 10 years. And we lived in the last one for about 10 years before that. So maybe this next stage will last around a decade, then we can try something else, maybe somewhere else. And this is how life goes, no? We have the big, meta seasons of life: childhood, young adulthood, middle and old age. Other cultures knew this and people lived their lives accordingly. There were rituals, stories, rhythms to life. This shared understanding helped make ageing easier, as it was a communally shared flow, not an individual struggle.

What are the cycles of your life? Are they clear? This might be a good journalling exercise, to look back at your life in decades and think where you lived, who your friends/partners were in these different life stages, your values and goals, hopes and dreams. It’s interesting to see these change through life, even the things we thought were profoundly important to us or a bedrock of our existence when we were younger.

For example, I used to have a deep, burning desire to be a novelist. I even wrote three (unpublished!) novels when I was younger, had an agent and was on the cusp of becoming a published author, but it didn’t work out. Although that was painful at the time, I now see that this was how I learned to write – through the process of writing. This led to a first career in journalism and later as a psychotherapist who writes extensively, including posts like this one. I don’t think I will ever write another novel and I’m fine with that. Different life stage. Different season.

So as we start the somewhat gruelling process of packing boxes, clearing 10 years of unloved and unwanted stuff from our loft and all the other mundanity of buying and selling a property, although parts of me are nervous about all this change, most of me is excited, ready. It’s time for a new season – one which will, I hope, make us both happy. In the peace and tranquillity of the countryside. Watch this space to find out how it goes!

The practice

Whenever you feel anxious or stressed about change, it’s always helpful to breathe your way through it. This will calm and soothe your nervous system, giving you a little more mindfulness and non-reactive space in which to make a calmer, clearer decision. You can try one of my breathwork practices on Insight Timer, Ease Your Stress with Colour Breathing, which you can listen to now by clicking on the button below. I hope it helps.

Love,

Dan ❤️

Change is Hard, But You Can Learn to Embrace it

Image by Chris Lawton

How are you with change? Do you love it, hate it, or somewhere in between? I must be honest – I’m not the biggest fan. My friends and family often tease me about my strong liking for things that are comfortable and familiar. Change can be unsettling for me – or rather, parts of me.

And I’m going through a somewhat turbulent period of change at the moment. Having decided to move out of my office and take my therapy practice online, I am having to negotiate a lot of logistical and other changes around that. We are also using the opportunity to do some much-needed work on our flat, so the builders arrived today – cue huge amounts of dust, noise and general chaos for a while!

As if to rub salt into the wound, my beloved gym did a big refurb last week – not very well, in my opinion – and has become a much less inviting space for me. So I’m looking to change gym too – which may not sound like much, but that place has been my haven for years. It’s a key resource for self-care and stress relief, so it’s a bit of a wrench to find somewhere else.

Although parts of me are excited about all of this, other parts are freaking out! And that’s how it is for most of us, no? I am always intrigued by the fact that lists of top-10 stressors feature a number of apparently positive events, like moving house, retiring or getting married. Although in many ways we enjoy change, finding it exciting, stimulating or rejuvenating, it can also be disorientating, uncomfortable and downright stressful.

The Buddha’s great insight

One of the Buddha’s profound insights was that humans naturally resist change. We don’t like it, fight against it and want things to stay the same. And we cling on to the idea that things can be permanent, unchanging and settled, especially if that helps us feel comfortable – like my gym. But the Buddha taught us that this idea of permanence is an illusion. In fact, everything is impermanent – constantly changing, evolving, breaking down and being reconfigured.

Take my body, for example. It’s made up of atoms, up to half of which were formed when giant stars reached the end of their lifetime and exploded in unimaginably vast supernovae, millions of light years from Earth. When I die, those atoms will become parts of other life forms, like a tree or snail shell. This is the way of life, constantly shifting, changing, evolving – because everything is impermanent, as the Buddha so brilliantly understood, over 2,000 years before modern science proved his theory to be true.

So I may not love change, or find it entirely comfortable, but I cannot resist it. That is futile – and a bit silly, really, because the Buddha also taught that this is how we create much of our suffering. We want things to be different, all the time. We’re all getting older, but want to stay young. We don’t like our job, but think we will be happy with that job, or this much money, or that pretty/handsome new partner.

Instead of this constant yearning for something else, the key to happiness lies in accepting that all we really have is this moment of existence. Everything else is like trying to grab smoke with our fingers, because the future is unknowable.

Learning to embrace change

So your challenge is to help the (young, anxious) parts of you that struggle with change. They need understanding and validation, as well as teaching that change can be tough, but it’s a core part of life. Change will happen whether we want it to or not, so we need to accept and embrace it, as much as possible. If you would like some concrete help with this, try this practice I developed for Insight Timer, Calming Your Parts: IFS Meditation.

It gives you a step-by-step guide to understanding and gently speaking to any parts of you that might be anxious, stressed or worried about change (or anything else you might be struggling with). I hope you find it helpful – and that you, like me, can learn to embrace change, bit by bit.

Sending you love and warm thoughts ❤️

Dan