Author Archives: Christian Pedersen

Does Fear Stop You?

“I led sexuality classes in college as a student teacher where I passed around sex toys to middle-aged women who didn’t know whether to giggle or throw up.”

Where do you stop yourself because of your fear? In what ways do you stay safe and comfortable instead of venturing out towards what you really want?

Almost always what keeps us from stepping out and taking risks is our fear of failure.
We are scared of things not turning out well. We make up a story that the outcome will be bad in the end, and we feel so uncomfortable at the mere thought of doing something new that we stop before we start.

But everything we want is outside of our comfort zone!

That experience of aliveness, exhilaration, expansion and passion that we all long for, comes first from a willingness to be physically uncomfortable as you step into new territory, and to take action no matter how scary it might seem. Over and over, Christian and I watch people in our trainings navigate through discomfort only to discover massive transformation, deep love and bliss on the other side.

Certainly one of the side benefits of taking risks, is that we often discover that our fears are way worse than reality. Even if we do happen to fail, we find that we can learn from our mistakes and grow ourselves to be more competent and powerful than before.

I have developed a working relationship with fear over the years, by taking fear with me into new experiences – some of which were terrifying for me.

I have jumped out of an airplane, gone spelunking in underground caverns, parasailed at 200 feet, crossed rickety bridges and zip-lined over deep canyons, hurled myself through the air on ropes courses I don’t remember the names of, and rafted down white-water rapids in California and Wyoming. I worked in Yosemite as a national park laborer for three summers, bravely handling a chainsaw my first year. I walked on coals twice, led workshops in the nude, and was a guest speaker at numerous conferences.

I led sexuality classes in college as a student teacher where I passed around sex toys to middle-aged women who didn’t know whether to giggle or throw up. I have subbed for ministers on Sundays delivering inspirational sermons that made people cry. I have been married and divorced more than once. I traveled to Mexico by myself when I was 18. I have designed and facilitated relationship trainings for over 38 years – in Michigan, Canada and California, and even on cruise ships to Mexico.

I have had my failures over the years. I have had my voice crack in the middle of singing a song to a crowd. I have bombed miserably in front of hundreds from a joke gone bad or one of those terrifying blank-outs when I couldn’t for the life of me remember what I was going to say. And I have had two people show up to what was supposed to be a large speaking gig. Imagine the hollow sound of their two-person applause!

These “failures” have taught me a lot about fear and life, and about humility and humor.

I have learned that all failures and mess-ups diminish and heal over time. There is almost nothing that can’t be repaired, forgiven or learned from. When we use failures and mistakes as learning opportunities, we can never really “fail”.

I know a man who literally passed out from anxiety and stage fright at the first workshop he was leading. It turned out that his fainting created immense vulnerability, connection and love between him, his wife and the workshop participants. As a result, it substantially changed his relationship with fear. Why? Because, when the worst thing happens – and you’re still ok – you don’t have to worry about the worst thing happening ever again.

More importantly, I have discovered through my many mess-ups, that no one cares! People are so afraid of failure themselves, that they actually aren’t judging you as much as you think they are. In fact, they love it when you mess up and laugh at yourself. It gives them permission to take risks and make mistakes too! I have learned to laugh out loud at myself if things don’t go as planned.

Oh, I still get scared. Two years ago, I participated in a Dancing With Our Stars event in Nevada City, where I performed two dances with a sore hip, two weeks before my 60th birthday, in front of some 700 people. I was afraid off and on about that dance competition. One day I was so afraid that I burst into tears with my hairdresser. But it didn’t stop me. On the actual evening of the event, I simply took my fear with me for a twirl out on the dance floor! I was proud of how well we danced, at how low to the floor I got on some of our moves, and how I remembered all of the steps! And when I messed up at the start of one dance, and when we didn’t win anything at the end, I laughed and appreciated the heck out of myself for risking stepping out on the edge of life yet again!

My favorite motto came to mind, “Trust, Risk and Keep a Sense of Humor!”

Taking action in spite of fear is a skill to develop. Befriending and even enjoying your fear is one of those skills that will serve you for life, and save you from a lifetime of agony. It takes practice!

If you would like to take a dynamic look at your relationship with fear, and step out beyond your comfort zone so that you can milk this life for all it has to offer, you are invited to attend Fearless Life, Fearless Love. Discover and create a new relationship to fear so that you are never stopped again from doing what your heart longs for!

Click here to check out the Fearless Life workshop …

Here’s to trusting, risking, and keeping a sense of humor!

🙂 Sonika Tinker

 

 

 

 

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Hello Darkness My Old Friend

You know how the song goes: Hello darkness, my old friend / I’ve come to talk with you again. Although based on my own experience, it would be more fitting to say, Hello Fear, my old foe – I NEVER want to talk you again!

I met my first true love when I was 16, in my freshman year of High School. We met at a concert in our favorite grungy club, The Sprout. We danced to the music, sat outside in a doorway in the winter cold, smoked cigarettes and made out. I went home with butterflies taking over my body. Her name was Sidse. I was smitten.

But come Monday, back at our High School, I was terrified of running into her. I went out of my way to avoid her classrooms and the cafeteria, even though I desperately wanted to see her again. I told myself, with cowardly rationality, that I wasn’t really into her, and it was probably just a one-night fling, and ‘who cares anyways!’ But it was all rubbish. I was just scared. My stomach felt like a giant knot. I kept obsessing about her in my head, but the fear kept me from reaching out to her.

I suffered my way through the days, until Thursday of that week, when she flat out confronted me in the hallway. She planted herself right in front of me, seemingly without any of the fear I felt. What she said basically boiled down to, “WTF, dude?!” And that was that. As we finally connected, I was surprised to discover that she really wanted to see me again, and the feeling was entirely mutual. We went on to have a great time together for most of high school. She was my first true love.

I can’t help but wonder what would have happened if she hadn’t confronted me. Would I have worked up the courage to approach her, to get bigger than my fear? I honestly don’t know. But I do know, that if I hadn’t, I would have missed out on a great love story.

The only reason I had the courage to connect with Sidse on that first night at the club, was because I was drunk. For years, alcohol was the only reliable method I had to silence the fear in my gut and those nasty voices in my head. The older I got, the more alcohol and smoke it took to keep my fears submerged. But at some point, event that didn’t work anymore. I couldn’t escape my fears. They followed me wherever I went.

Eventually, I had to sober up and look at them straight on. On the surface, it never made much sense what it was I felt scared of. I had done lots of “dangerous” and “risky” things in my life. I had climbed volcanoes, travelled alone in foreign countries, jumped from enormous cliffs into rivers, raced mountain bikes down skinny mountain paths where my body could be broken by a split-second’s inattention. None of that ever scared me one bit. It was just fun. No big deal.

What really scared me was always much more personal and intimate stuff. Like reaching out to a girl or woman. Telling the truth about how I felt inside. Admitting I felt lonely or inadequate. Or stepping out on a public stage to offer something from my heart.

Perhaps most of all, it terrified me to look deep inside myself to see and feel what was there. Isn’t it odd how the scariest stuff is what can’t be seen with the physical eye?

A man at one of our workshops recently said it like this, “I never wanted to look deep inside because I was sure I’d find terrifying darkness and nasty parts of myself. I didn’t want to see it, and I didn’t want anyone else to see it, either”.

I’m not sure if I was more afraid of what I’d find “down there”, or of what would happen to me if others around me saw who I really was, caught a glimpse of what I really carried around inside.

I can’t even tell you how many ways I’ve tried to rid myself of fear in my life – to just get rid of it once and for all. I’ve tried distracting myself from it, drinking and smoking myself out of it, running away from it, screaming at it, getting all brave and “just doing it anyway”. But all of these attempts failed to eradicate my fears.

Even today, as a mature adult man (I’d like to think), with a wonderful marriage, an awesome family, enough money to be safe and comfy, and work that is meaningful and transformative, fear is still a constant companion in my life.

But my relationship with fear has changed dramatically.

Now it doesn’t screw up my life or my peace of mind. Not because there aren’t things to be afraid of, but because I have developed a sound, powerful, and kind relationship with my fears and with the parts of myself that are “deep down there”. I’ve learned how to tame my fears, talk to my fears, and treat them like a trusted companion whose presence is a known quantity, not a spooky unseen.

A few weeks ago, I wanted to reach out to a world-renowned best-selling author to interview for our podcast. In the past, I would have fretted about that action for weeks, not unlike how I fretted about connecting with Sidse way back in high school. This time, I just reached out to the man with an invitation, knowing I might not get a response. But lo and behold, in no time at all, he said, “That sounds great, let’s do it!”, and within a week, it was done!

I learned that fear doesn’t have to stop me – it actually has the positive intent to support me. It wants me to be safe, awake, clear, present and on purpose. It wants me to succeed and be loved. Instead of fear being an obstacle in my life, I now see fear as a friend – launching me into to my deepest compassionate heart, my wildest creativity, and the realization of my biggest dreams.

If you’re attracted to taking a deeper look at your fears, and how to transform them so you can live a fearless life and love fearlessly, we invite you to take a look at our Fearless Life workshop. This workshop is beyond our standard curriculum, and we only offer it rarely.

Take a deeper look here …

 

 

 

 

 

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Is Love On Your List?

When Christian and I went to Denmark recently, we spoke to woman who’s a mother of four and whose husband travels for work a great deal. I asked her if his travel was good for their relationship, if it kept their romance and appreciation for each other alive. My thought was along the lines of “distance makes the heart grow fonder”.

But she said, “Quite the contrary! We are feeling very distant from one another. When he comes home from his trips, he prioritizes work and I prioritize the children. We fall into bed exhausted at the end of the day. We don’t make much time for each other.”

During the same trip, we listened to an audio book about a woman in a coma. In the story, her father came to visit his unresponsive daughter in the hospital and said to her passive face, “If I had known this was going to happen to you, I never would have said those last words I said to you. I am so sorry.”

A friend of ours was surprised by his wife’s confessions of an affair and a desire for divorce. He told us, “I knew our marriage wasn’t perfect. I knew we needed help. But I thought we had time – I figured we would work on our problems someday. But now it’s too late. I had no idea she was THAT unhappy!”

These three stories are all examples of how easy it is to put kids, work, and house projects at the top of our priority list, while relegating relationship, communication, and sex to the bottom of our list. Actually, all too often, relationship, play, and intimacy don’t even make the list at all!

Unfortunately, like our friend above who got divorced, or the father of a comatose daughter, what it takes to wake up to the importance of love and relationships is often news of illness, death, separation, or divorce.

You’ve probably heard it said a million times, that on your death bed you’re not going to be lamenting that you couldn’t work another hour, or make another buck. What you’ll really miss is another moment with your loved ones.

I believe we all know that to be true, but we don’t always live like relationship is the most important.

There are studies upon studies that confirm the number one factor having a truly happy and satisfying life is good relationships, not money, fame, health, or accomplishments. (See for example this great TED Talk by the director of the 70-year long Harvard Study, Robert Waldinger, who says directly that based on their enormous amounts of data, they conclude that the key to a good life is “Relationships, relationships, relationships”).

And yet, despite all our personal experience to the contrary, despite all the scientific support, it still seems that we drift into making work, kids, chores, money, and everything else more important than our intimate relationships.

What if we didn’t need to be presented with a threat of death or divorce before we took action in the love and relationship department? What if we could use the inevitability of loss and impermanence to inspire us to put relationship first on our list (or at least in the top three)?

The truth is, of course, that all relationships end – one way or another. We’re all going to die eventually. And some of us get old and sick and lose important mental and physical faculties, which take us away from relationship long before we die. Then there’s the infamous divorce statistics that tell us some 50% of first-time marriages end in divorce, and it’s even worse for second and third timers (some estimates say up to 73%!).

What if we used this knowledge to remind us to make love and connection in relationship more important than anything else?

Christian and I do just that, and for those very reasons. Perhaps it’s because our relationship started as a very-long-distance relationship, which was highly unlikely to succeed. After our very first meeting, we were sure we’d never see each other again. So when we did, it made us really appreciate the time we got to spend together.

Subsequently, while living in two different countries in very different time zones, we valued intensely any opportunity we had to talk by phone or visit in person. We have extended that same gratitude and mindful appreciation of each other to our marriage, even now that we live and work together and have for 14 years.

We are long past the “honeymoon phase”, but we still say goodbye with presence and love even if we’re just running a quick errand to the store. We greet each other with enthusiasm after being apart for a day or two. We say yes to lovemaking almost any time one of us initiates. We stop and talk and hug and playfully chase each other around the house. We appreciate each other every night before bed, expressing our gratitude for each other and our life.

I am reminded of the Meghan Trainor song that goes. “I’m going to love you, like I’m going to lose you. I’m going to hold you, like I’m saying goodbye.” That is great relationship advice to live by.

If you knew you only had a short time, how would you express your love to those around you?

If you put relationship to the top of your list today, what would you say to your partner, child, or friend?

Move relationship to the top of your list. Express your love and appreciation for the people you care about. Spend more money on experiences and less money on things. Create positive memories with family and friends. Live a life of no regret when it comes to love and relationship. Your happiness depends on it.

Blessings on your new year!
Sonika & Christian

PS. One way to put your love and relationship higher on your list is attend one our Give Yourself To Love weekend workshops. More here …

 

 

 

 

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“Why should I change? Why should I change for HER?”

When I talk to men about marriage, relationship, or the women in their lives, I sometimes get a reaction like this:

“Why should I change? Why should I change for HER?”

Which is actually a really good question. I’d like to offer you two answers to it.

First, If you’re just doing it “for her”, and you don’t actually want to, you shouldn’t!

If you do, you’re destined to feeling resentful because you’re not following your own internal knowing, your gut, your heart!

And it’s going to set you up for having a running conversation in your head that sounds something like, “Why it always ME having to change? What about HER? If she would just do her own work, and stop telling me what to do … ”

There’s only so many times you can do something you don’t really want to, before you start losing respect in yourself. And that’s no good.

So the first answer is, you shouldn’t.

Secondly, because you take inventory of your life and you want to make changes. I use a pretty pragmatic method for my taking inventory of my own life.

I simply ask: Is it working for me?

I look at my marriage, my work, my family, my health, and I ask myself, “Is this working for me?”

That is, am I getting what I need and want? Am I pleased with my sex, love, and intimacy? Am I getting to be the man I want to be? Am I showing up as a good role model for my kids and others. Am I getting to contribute in a meaningful way in my world? In short … Is it working for me?

Of course, included in this equation is whether it’s working out for out for the important people in my life. Is it working out for my partner, or my kids? Because if they’re not happy, it’s not working out for me, either.

I’d invite you to apply that simple method to yourself. Look at yourself, your life, your marriage or relationship, your work, your family, and ask, “Is it working for me?” And include in that question, “Is it working out for them?”

Now, do you see reasons why YOU would want to change, why you need to change? Not because she said so, or anyone else said so, but because you know it’s time?

Feel free to shoot me an email at christian@loveworksforyou.com, and tell me what you think about this.

And if you’re ready to make take a deeper look at how you show up as a man, how you give away your power, and how you can own an authentic style of power for yourself, take a look at the Power And Heart Men’s Retreat.

What better way to start the new year! More here …

 
 
 
 
 
 
 
 
 
 

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Are You Lonely?

 

Are you lonely? You are not alone.

Recent studies suggest that about half of Americans feel lonely. Our networks, social interactions and relationships overall are steadily shrinking.

Some attribute this loneliness epidemic to our increased use of the Internet, smart phones and electronic media. Others attribute it to the individualistic mindset prevalent in our capitalist consumer culture. Still others attribute it to changes in our social structure: families separated geographically, a 50% divorce rate, forty-plus-hour workweeks, and more than half of American households consisting of one person.

Both singles and couples express this sentiment of loneliness, but with different possibilities for its resolve.

Singles believe that their loneliness will disappear once they are in relationship. Couples, on the other hand, believe that their loneliness would be resolved with a more intimate and available partner. Families believe their loneliness would disappear if they lived closer to their children.

Truth is, many of us feel lonely, whether alone, in relationship, in a group or in a crowd. Our experience of loneliness has nothing to do with the number of people we are around or not around. True intimacy and feelings of relatedness are much more about the quality of our relationships than the quantity.

According to Dr. Heidi Grant Halvorson, Ph.D., “Loneliness refers to the difference between the amount of social contact and intimacy you have and the amount you want.”

We have been trained in this culture to want more, to want what we don’t have, to keep searching outside of ourselves for that illusive something that will have us feel fulfilled, ecstatically happy and in love most, if not all, of the time. We constantly compare our “insides” to other people’s “outsides” as we scroll through social media and news feeds of people who appear to have it all, and feel more and more inadequate and isolated no matter what are our current living situation or station.

Our loneliness is both masked and exacerbated by social media where we have hundreds of friends, but no one to call to feed our cat or to hold us while we cry about a family member who is dying.

So what is the cure for loneliness?

Certainly one thing we can do, is to shift our thinking to one of appreciation and gratitude for what we DO have – to focus on where we are loved, where we do have connection, where we are socially fulfilled, where meaningful relating does happen in our lives. Noticing where we DO have what we want narrows the gap between where we are and what we would like more of. Taking on a daily practice of gratitude is crucial for mitigating loneliness. Christian and I express our gratitude and appreciation daily, and can vouch for its value!

Another thing we can do is to focus on refining our interpersonal and social skills.  Improving our ability to engage in conversation, problem solve, make requests, give and receive compliments as well as feedback; communicate in positive ways non-verbally, be transparent about feelings and thoughts, and take responsibility for triggered reactions are all crucial skills to master for improving the overall quality of our relationships with others.

Taking a class or workshop or putting ourselves in environments where we get to learn and practice new skills with real people in live situations is ideal. Many people who attend our courses report not only feeling more connected, heart opened and inspired during our workshops, but more confident and engaging in life overall.

Expanding our circle of social support is also important to help us cope with unexpected life challenges and changing circumstances so we don’t need to go through life’s tough experiences alone. Spiritual communities, business networks, schools, volunteer organizations and personal development groups are places where we can foster meaningful connections with others.

Christian receives support from his ManKind Project community. We both enjoy lifelong friendships with fellow parents we cultivated during our children’s middle school years and our LoveWorks community is chalk full of wonderful men and women. These communities not only offer support to us when we need, but they likewise serve as places for us to grow, learn, and contribute to others – in and of itself deeply fulfilling.

We would do well being more proactive in increasing our opportunities for social interaction. You can invite people over for lunch or dinner, host a party, organize an outing, take a dance class, attend an event, arrange a games night…. In other words, put down the remote, get off the couch and create opportunities to meet other people in organized group activities. Christian and I find that we thrive when we step out of our comfort zone and go out of our way to meet up with people. Our favorites are inviting people over for coffee, taking dance classes, and hosting groups at our house.

Being of service and giving to others in need is another way to curb our loneliness and fill our soul cup. Volunteering to help at a soup kitchen, collecting clothes to fire victims, bringing a fresh cooked meal to a bereaved neighbor – activities like these allow us to escape our myopic self-focus and express the love in our hearts, and often puts our own problems in proper perspective. Not only that, but we build community connections when we work together with others for a common purpose.

Christian and I have joined a community work group with several other families. Once a month we gather at the host family’s property to work on whatever projects they need help with. A couple of weeks ago, some ten of us donated a day to a woman who was in great need for home clean up and repairs. We have handed out hamburgers to the homeless in Berkeley; we’ve visited and sung at nursing homes, or fostered kittens in our home. Nothing satisfies us more than being of useful help to others.  It’s a powerful and quick acting cure for loneliness and meaninglessness.

Lastly, and probably the most important of all, we can change our dysfunctional, negative thinking, in turn creating new actions and behaviors. Research reveals that over time, “chronic loneliness makes us increasingly sensitive to, and on the lookout for, rejection and hostility.” Lonely people get caught up in negative thinking about themselves and others, and have a bleak view of the future. “Lonely people don’t expect things to go well for them, and consequently, they often don’t.”

To get off the negative thinking train, we need to work diligently to improve our mood. As one teacher I worked with once said, “Mood is everything!” Certainly the gratitude practice we mentioned earlier will help with this, as will a support network, increased social interactions and effective relationship skills. We can also help ourselves with motivational talks, books, phone calls, songs, mentors, coaches, inspiring leaders and uplifting friends to support us in that endeavor.

Christian and I wrote up a declaration to read out loud to each other when we were hit with fear, despair and loneliness. And playing loud uplifting songs of triumph were great for reminding us of who we wanted to be and what we were capable of during lonely and hard times.

Loneliness is solvable, but we need to change ourselves from the inside out into people who are capable of reaching out and connecting with others.  Loneliness is a habit of isolation. We need to step outside our comfort zones into new territory, need to risk sharing ourselves transparently with others and create intimate relationships if we are to nip loneliness in the bud.

Diana did just that when she attended our Give Yourself to Love Training. She was lonely and depressed and in the middle of a break-up. Now she is happy and flying high on love. “You are a HUGE part of my growth. I wouldn’t be where I am today if I hadn’t connected with you & your incredible, magical work. I couldn’t be more grateful. Thank you for your sweet love. I cherish it!”

Loneliness isn’t a death sentence. It is a call to step out and take a risk in the direction of connection!

I will end with a touching post from a friend of mine who recently lost her husband to ALS and her mother to pancreatic cancer within two weeks of each other. She was feeling lonely and lost, but took this leap towards connection.

Her post was titled, I am beginning to fall in love. “ and she continued, “Today I attended my first bereavement group. In addition to the facilitator and two hospice workers, there were seven of us in grief… What hit me was the huge love that I felt for these people with whom I had only spent 90 minutes. Their deep grief reflected their deep love, which echoed all my own love and grief, but in their own ways… having their own signatures. It was all so palpable, heart-wrenchingly beautiful. I sincerely look forward to having my heart raw and open to these courageous people for the next ten weeks. And in spite of any judgment that arises, being in the huge presence – experiencing the inner explosion – of Love.”

If she can do it, you can do it.

Reach out. Make a connection this holiday.

Much Love,
Sonika & Christian

P.S. Our intro workshop is called Give Yourself to Love for a reason. It’s a weekend that will open your heart, connect you with others and/or your partner, teach you invaluable relationship skills and remind you that you are not alone. For singles and couples.

Until Christmas, we’re offering an amazing 2-for-1 special. Details here … 

 

 

 

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The Perils Of Generalizing In Conflict

When couples or family members experience conflict, it is easy to rush into generalities.

“You never help me around the house! I always have to do everything myself!”
“We never have sex anymore. I am tired of being in relationship with someone who doesn’t value intimacy and sex.”
“You never take responsibility for your side of the street. You blame me for everything!”
“I am sick of being the only one who initiates working on the relationship. I want to be with someone who actually wants make things better!”
“You are such a hypocrite!”

When we feel triggered, hurt or angry, generalizing happens almost automatically. Unfortunately, there are many problems with this habit that prevent us from resolving our conflicts and coming back to love and harmony with our partners and loved ones.

When something happens that we don’t want, e.g. when someone doesn’t keep an agreement or says ‘no’ to a request or need, our mind gets instantly flooded with past memories of times when we felt similarly. Old beliefs of not being lovable or deserving bubble up from the deep and we find ourselves awash in a bleak sea of negativity.

Our unhappiness and dissatisfaction skews our current world-view, and suddenly our entire relationship sucks and has always sucked. We begin to see disheartening and frightening patterns.

We can’t help but share our newfound thinking, the connections we are making between what is happening now and what has happened in the past. We might focus solely on the person we are in conflict with and where that person has always been the same (“You have never helped around the house!”), or we might broaden our connections to include previous partners (“All three of my husbands never wanted to help around the house”), or we might even go all the way back to our childhood (“My dad never helped around the house either! I can’t believe I have created the same exact pattern with you!”)

We typically share these “insights” in the middle of being upset or triggered, which is not particularly helpful, to put it diplomatically. The problem with bringing up the past is that you are no longer dealing with a specific breakdown or problem, no longer focused on the one problem that is presenting itself at the moment.

Your focus shifts away from productive solution discovery, away from actions and steps that will help you resolve the conflict and get what you want. Instead, you spiral downwards, into what some call “circling the drain”.

Generalizing and bringing up the past also reinforces your sense of powerlessness. When you generalize, you effectively blow your problem up to unfixable proportions. You add weight to negative stories you have about yourself and others. Once you get lost in these general loops of negativity and complaint, you will likely feel more and more powerless and victimized, because all of the evidence you gather from past similar experiences essentially prove the unworkability of your current situation.

Not only do you feel powerless, but your partner feels powerless too. When your partner feels negatively characterized, pigeonholed, or blamed, they will naturally resist your view and defend themselves and their actions. When they hear your negatively biased view of them or the past, they will want to correct your perception by blasting you with evidence to the contrary, proving their side of the story. They will be reluctant to hear you and your concerns, and will likewise be uninspired to work with you to create win/win solutions to the presenting issue. This is the recipe for pointless arguing.

What to do instead?

Stay away from lumping whatever you are experiencing now with similar instances from the past. Keep your focus on the specific issue, problem or breakdown at hand, and work it all the way through to completion. Resolution and changes occur when you break things down to specifics – to specific steps – to something you can do or say or think differently right NOW.

You can start a conversation by saying …

“When __ (specific instance) happened, I felt ______.
What I made that mean is ______
What I want is ________”
What I’m willing to do to that end is_________
What I’d like from you is _______
Would you be wiling to do that?”

As an example …

“When you sat at the dinner table while I cleared the dishes, I felt mad and hurt. What I made that mean is that you don’t care about me, that I have to do everything myself, and that you’re above working in the kitchen. What I really want is help to clean up after dinner. I want us to work together to clean up. What I’m willing to do to that end is make a calm request and hear you side of the story. What I’d like from you is help to clear the table and do the dishes. Would you be willing to do that?”

Granted, there are a myriad variations depending on the specific situation, but hopefully you can see from the example that you are only talking about one specific instance, not bringing up the past or making sweeping generalizations.

This kind of communication has a much better shot at a positive result than, “You never help around here! My dad was just like that! I always have to do everything myself!”

Beware of your mind’s tendency to look for generalities and patterns when you’re feeling triggered. Reaction = Re-Action, meaning we are re-enacting an old story from times past. Which is just to say, that whenever you are upset, i.e. “in reaction”, you ARE in the past! You aren’t in the present moment!

By using the example above, you help yourself to stay in the present moment, and you help yourself work an issue all the way through to a workable solution. Try it. If by chance you do see patterns, or if resentments and hurts from the past do come up that need to be discussed, healed, or released, talk about those separately at a different time, one at a time, until they are worked through all the way to completion.

Use your awareness to powerfully generate specific action steps you can take NOW to create change. And don’t hesitate to get support from a professional if they feel too big to resolve on your own.

While there are several more actions you can take to work problems through all the way to completion, keeping your focus on the specific problem at hand, avoiding generalizations and not talking about the past will go far to help you resolve conflicts.

Lastly, if you want a chance to work out actual conflicts with support, learn cutting edge tools, and gain a totally different view and skill set around conflict resolution, check out our Gift Of Conflict workshop, Nov 10-11, in Auburn, CA.

This is normally a members-only advanced workshop, but when space allows, we open up a few seats to the public. Contact us right away if you are interested.

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How Am I Just Like That?

Change is afoot.

Ford came forward to speak of having been sexually assaulted in high school by Kavanaugh, who vehemently denies any wrongdoing. Bill Cosby was sentenced to 3-10 years in prison after being found guilty of sexual assault.

The MeToo movement has emboldened women to speak out about their past sexual assault, abuse and rape experiences – many of whom have held their abuse secrets for decades. Men are judged and handed “guilty verdicts” by the public court of opinion in a matter of hours as women’s stories make their way through the news media. Both genders are forever impacted negatively by these misdeeds and their ever trailing after effects.

The number of rape and abuse cases is staggering. Human rights violations across the globe are appalling. War, violence, crime, human trafficking, environmental disasters – we can’t listen to the news anymore without hearing about someone who is suffering somewhere.

All point to a need for a vast global overhaul in our political, financial, educational and legal institutions to ensure equal rights for all, regardless of race, gender, sexual preference, financial status or religious belief.

Massive change is required on so many levels, from the global to the individual. We also need advanced communication and problem solving skills, where we really listen to and learn from one another, and work together to create win/wins. We need to develop workable strategies for achieving sexual, cultural and racial healing, gender reconciliation, and effective reparation practices for people who take responsibility for and are genuinely sorry for their actions and want a new start. We need a safe space to look at ourselves, learn from our mistakes, and develop effective relationship practices that enable all of us to thrive and realize our pure positive potential.

In our work, we focus on where we can make a positive impact, in our interpersonal relationships. We notice, that when we are willing to take a brave and honest look at ourselves, there is much we can accomplish.

From outward focus to inward focus

It is far too easy in relationships to take someone else’s inventory; to point out someone else’s faults and weaknesses and lay out what they need to change or improve. We do this with public figures just as readily as we do it with the people we love. We think we are different. We are better. We aren’t like that. We aren’t as bad as they are.

Unfortunately, this way of thinking only inflames disrespect, inequality and separation. It breaks down our relationships.

Alternatively, we can use our judgments to gain insight into ourselves, to build bridges between others and ourselves, and to find compassion for those we love (and those in the media spotlight).

One of the favorite tools that we use in relationship, especially in the face of judgment, is to simply ask, “Where am I just like that?” For example, if I judge you for lying, I ask myself, “Where do I lie?” If I judge you for being selfish, I ask, “Where am I selfish?”

In the context of MeToo, we can ask:

  • Where have I been sexually assaulted, abused, or harassed?
  • Where have I abused, harassed, or taken advantage of someone?

It takes great courage to answer these questions honestly. It is a brave person who can admit to them and offer up apologies and make amends.

But even if we haven’t been abused, many of us can relate to feeling afraid or powerless to speak up in the face of a partner’s angry outbursts. Many of us have had the experience more than once of saying yes to sex when we really meant no, and of feeling coerced to go along with something that didn’t feel right.

Me too. I didn’t listen to my deep-seated intuition to walk away from a financial investment that turned out later to be a Ponzi scheme that cost me thousands. I allowed myself to be talked into a job that I didn’t want. In my 20’s, I had sex with several men I didn’t have the courage to say no to. I stayed in an abusive relationship where I got beat up for a whole year before I found the courage to leave.

On the flip side, we can explore how many times we have used our power to coerce someone to give in and go along with something we wanted – in everyday instances like doing the dishes, watching a movie, or getting our way with any given situation. How many times have we tried to override someone’s resistance to romance or sex? How many times have we yelled or cried or begged or explained our side to try to get someone to do what we want them to do?

Me too. I have caught myself more than once trying coax, force, or guilt trip my kids into answering a text or returning a phone call. I have screamed at my ex for not parenting the way I do. And I withdrew my love and affection from Christian when he declined my sexual advances early on in our relationship.

When I judge the people I love in my life, and I dare to explore “Where am I just like that?” I see places where I can grow, change and improve. Healing comes from honestly and squarely looking at myself, from owning my side of the street and taking responsibility for the impact of my less-than-ideal actions. There is power and healing available when I take responsibility, both within myself and in my relationships.

I can do the same thing with public figures. When I dare to investigate where I am just like Ford – to honestly explore where I too have been victimized in my life, where I have been terrified to speak up and reveal my secrets, where I still need healing from past painful experiences, I see aspects of myself I might not see otherwise.

Or when I explore where I am just like Kavanaugh – where do I act self-righteously from privilege and entitlement, where do I defend myself rather than listen and take responsibility for my actions, where do I lash out when feeling attacked and afraid and made wrong, something powerful happens …

I am suddenly no better or worse than they are, or any other human being on this planet. Judgment shifts to compassion, resentment shifts to forgiveness, separation shifts to connection, hate shifts to love. My heart softens. Healing happens. A new possibility emerges.

Actions I can take to improve my interactions in relationship begin to show up. Apologies are offered up and new commitments stepped into. A better version of myself arises. And consequently, better versions of those I love and happier relationships also rise up.

It is my hope that we will use this new chapter in our lives to learn from one another, to deeply listen to each other, to honor and respect our differences, to bravely share our stories, to own our shadow, to take responsibility, to ultimately offer amends, heal, forgive and create a courageous new world together.

It is my vision, that every one of us will be able to say one day, “I have never been disrespected or sexually abused by anyone”, and all of our brothers and sisters will be able to emphatically say, “Me Too!”

 

P.S. Check out what our friend Dave Klaus’ Facebook post; it’s a really powerful example of “Where am I just like that?” in the context of the Kavanaugh issue. Click here to read …

 

 

 

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From Wanting To Having Love And Happiness

Most of us spend more time than we might like to admit wishing for something to be different in our relationships. We want more engagement, less fighting, more sex, less distance, more intimacy, less time watching TV, more appreciation, less criticism, more dates, fewer nights at home alone, more communication, less silence, etc.

We don’t just want our relationships to be different. We want our lives to be different, too. We want a bigger house, a faster computer, more money, more clothes, more vacations, a skinnier healthier body, a younger look, and lots of better, newer stuff.

We are so accustomed to wishing and longing for more and different – whether in our relationship, work, money, kids, body, etc. – that we don’t even recognize that we are spending our precious lives in a state of constant wanting. This wanting manifests in our experience as unhappiness, dissatisfaction, boredom or loneliness. We feel like we are missing or lacking something important.

There is something I realized a long time ago that has proven to be pivotal for living a fulfilling and happy life:

Wanting and having cannot exist in the same space at the same time.

I think of life as a house with two rooms, the Wanting Room and the Having Room. The Having Room is the room in which we are engaged in life and love.

Just like in a real house, you are either in one room or the other; you cannot be in two rooms at the same time.

Unfortunately, when we want our lives to be different and the people we love to change, we are in the Wanting Room.

When we are in the Wanting Room, we inevitably produce unhappiness for ourselves. Our focus on lack and what is missing keeps us from noticing and appreciating what we have. It throws us into a state of resistance to our current reality and has us believe we are powerless victims stuck in unwanted situations, unable to powerfully create what we want.

Think about it. You only want stuff you don’t have, right? The mere wanting of anything is a declaration that you don’t have it. So when you reside in the Wanting Room, you’re likely to have internal conversations like, Why can’t I make my relationship work? Where are all the good men? My husband never talks to me. I wish I looked younger. Just to mention a few examples.

The Having Room, on the other hand, is where you get to enjoy experiences, where you harvest and partake in the fruits of your labor, where you appreciate what you have and count your blessings. It’s the difference between wishing you had an apple, and actually biting into an apple and enjoying the blast of taste and sensation as you do it.

Life is just better when you occupy the Having Room. So how can you do that? We’ll give some ideas here, and share a few real-life examples.

One way to shift from Wanting to Having is to take notice of and express your gratitude and appreciation for what you do have, even if you have very little. What is working in your relationship? What do you adore about your partner? What would you miss about your spouse if he or she suddenly vanished? What do you take for granted that you are grateful for? And tell them.

Another way to shift from Wanting to Having is to ask the question, “If I already had what I wanted, what would I do or say right now?” This question tricks your mind into imagining that you already have what you want, and enables you to bring to mind actions that you can take right now that are consistent with what you want to create for yourself. When you take those actions, you step into having the experience that you were longing for in the Wanting Room.

For example, if you are struggling with intimacy in your relationship and you want more connection with your partner, you can ask yourself, “If I were connected and intimate with my partner, what would I do or say right now?” Trust me, an answer will pop up in your mind. This question will move you towards creating more intimacy with your partner and thrust you into the Having Room.

At our last workshop, a woman was angry with her husband for something he said that triggered her. She was missing the close connection they were sharing before he said it and was now in the Wanting Room feeling disconnected from her man. When we asked her what she would do if she felt close and connected like before, she said she would go over to him and put her head on his shoulder and her hand on his knee. So we encouraged her to do that. As soon as she sat down next to him, her face lit up like a light bulb and a smile spread across her face. She was back in the Having Room (and you can imagine how he responded to that gesture:-).

A single woman called me for coaching, very distraught and lonely after her last relationship ended. She had a hard time getting out of bed and she was scared she’d never find love again. She was solidly anchored in the Wanting Room. During our conversation, I asked her, “If you knew you were going to be fine, and you would definitely find love again with a wonderful man, what might you do right now?” Her first response was, “I’d get out of bed and go to the gym!”

Just like that, back in the Having Room (And sure, this does not fix or deal with her entire situation, but it’s definitely a vast improvement over being in bed, depressed).

Just to be clear, wanting isn’t bad. That is where the best of our creative ideas show up! Wanting is the start of any improvement in life. You just don’t want to get stuck in wanting! Be there long enough to uncover what you want to create! Use your wanting to connect you to your desires and dreams. Then use that discovery to spark and move you into having, into action.

Everything you want – all of the connection, love, peace, fulfillment and joy you desire – lives in the Having Room.

If you find yourself stuck in wanting your relationship to be different, check out our Give Yourself to Love live relationship training. We will teach you how to step into having the life and relationship you long for and deserve. Click here for more info …

 

 

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Not Getting What You Want Because You’re Being “Generous”

One of the biggest mistakes we witness people make in relationship is the decision, conscious or unconscious, to rein in some of their own desires or dreams because it triggers their partner, because they think it’ll cause too much of a stir, or because of they convince themselves they “should”.

See if you can relate to any of these examples from people we’ve been coaching recently.

Anna thinks there is something wrong with her because she doesn’t want to marry and have children with the man she has been dating for ten months. After all, he’s a good guy, loyal and responsible (in stark contrast to her ex). He really wants to marry her and make a new life together. So Anna is trying to talk herself out of her feelings of doubt and lack of desire to marry, in order to make him happy and because it just makes logical sense to marry this nice guy.

Anthony damps down his desire for sex in several ways: By not acknowledging his need for it in the moment; by trying to talk to himself out of wanting it by minimizing its importance (“It’s not that big of deal, anyway. I’m fine without it”); by not initiating sex or touch with his partner; by backing off at the first sign of discomfort or refusal; and by routinely putting his partner’s needs ahead of his own.

Finally, Robert, who is in the throes of divorce and is discovering that he doesn’t know what he wants anymore. He has gone along with his wife’s desires and demands for some 30 years and has totally lost touch with his feelings, desires and dreams. During their marriage it simply became second nature to let her desires be their desires, and whenever he did want something different from her, to just let it slide, because, as he said, “It was easier that way”.

In each of these three examples, you could make the case that they are just being generous – they want their partner to have what they want and need. You could say they are being flexible, because they’re not attached to having things their own way. We could posit that they are peacemakers who value harmony more than getting what they want. We could even call them super spiritual in the sense that “The Great Way is easy for those who have no preferences”.

Just today, we read a great article on mindbodygreen.com (here …) that said the most important ingredient of a lasting relationship is generosity. We don’t disagree, generosity is essential.

However, in the three examples above, our friends are not being generous. Let me qualify that. I’m not suggesting that they are not generous and flexible people, or that they don’t want their partners to have everything they need, or that they’re not spiritual or understanding people. I know for a fact that they are these things, too.

The problem here is that what masks as generosity or flexibility in reality is much more avoidance of “trouble”, fear of rejection, lack of power to stand up for oneself, or flat-out laziness.

There’s always a long-term price to pay for the short-term gain of “not making trouble” by letting your own desires go. Whenever anyone damps down their own feelings or shuts off their own desires to avoid upset or conflict in relationship, whenever they don’t stay engaged and go for what they want and create win/wins that enliven both partners, they set themselves up for breakdown; ultimately risking the stability of their relationship.

No one can remain disconnected from themselves and their feelings and their passions for a prolonged period of time without the potential consequence of wanting to break free from their imprisoned experience in relationship in an attempt to “find themselves” again. In other words, negating your own desires and dreams over time creates resentment.

This is tricky stuff, no doubt. Who can’t relate to wanting something that you know might trigger your partner, so you go, “Whatever, it really isn’t that important”? You let it slide and don’t speak up about what it was you really wanted. And for a while, it’s totally fine. Until it isn’t.

Like Robert, who inadvertently did this with everything, by his own admission. Where they went on holidays, when they took holidays, or not; who they visited, for how long; what color to paint the house, what school to send their kids to, you name it. Her preference became their preference. For the longest time, this system worked fine.

Only now, as they’re divorcing, he’s resentful in retrospect that he always got “steamrolled”. In our coaching, he had a profound realization. He went along with her desires because “it was easier”. In doing so, he believed he did her a favor by not causing a stir and thus keeping the peace in the house. He believed he was being easy-going and flexible, and that she’d love him more for it.

What actually happened? She lost respect for him, and he lost respect for himself. Plus, he totally lost touch with what he actually wanted about pretty much every aspect of life. To be blunt, he “chickened out” on his own dreams.

I offered him this image. From her point of view, his “going-alongness” made her feel alone. Every time she’d offer up an idea, instead of a sparring partner, he showed up as an amorphous blob, without any distinct boundaries or edges, like a bowl of jelly. In partnership, it produces safety and connection when a partner can put her hand on the other and feel some substance instead of “jelly”.

Flexibility and easy-goingness are great qualities and can absolutely support harmony and easy flow. Always yielding like a jellyfish, however, produces loneliness and resentment. Generosity is indeed an absolutely crucial part of a successful, loving relationship. Self-sacrifice to the extent of not getting what you need is something else entirely.

The article we quoted above included this important detail: “Giving until it hurts or trying to buy affection does not develop a healthy relationship … It does not take the place of caring for yourself or expecting your partner to do his or her part.”

It’s easy to get mad at your partner when you don’t get what you want. It’s tempting for Anne to get mad at her boyfriend for pushing the marriage agenda. It seems logical for Anthony to get mad at his partner for not being more into sex. (On a side note, there are many effective ways to communicate directly to your partner about situations where you want seemingly different things. That is outside the scope of this article.)

Here, we want to offer you the opportunity to look inwards, specifically at where you let go of your own desires, for whatever reason, when in actuality it is important to you. Look at where, like Robert, you let it happen that you don’t get what you want. Where you let it be ok, even though it’s not really ok with you, to not get your needs met.

We encourage you to ask yourself questions like:

  • Where am I not going for what I want?
  • Where am I settling?
  • Where am I holding myself back from my own passionate aliveness?
  • Where do I “forget” what I want and need, in the interest of peacemaking, taking care of my partner, or someone else’s desires?
  • What am I afraid would happen if I stood up for what I want and need?

The upside here is for you to find your own clarity about what you want, and the power and worthiness to stand up for what you want as well as what your partner wants.

Optimally, you’re saying (and this is part of our definition of a successful relationship or marriage), “I deserve to have what I want, and so do you. I want you to have your needs met, and I want that for me, too. I’m not going to sacrifice my needs to satisfy yours, or yours to satisfy mine. We are both going to get what we want. If we don’t know how to accomplish that, we’ll learn. But we’re not giving up on both of us being satisfied”.

You might even consider that you owe it, not only to yourself, but to your relationship, and to your children (if you have children), to listen to the whispers of your dreams and desires, lest you end up resentful that someone didn’t give you everything you wanted.

So take the risk. Go for what you want, for what makes your heart sing. Work it out with your partner, so you both get to fly.

If you don’t know how to do that by yourself, learn. Get help. And don’t back off from what you want.

🙂 Sonika & Christian

PS. If you’re curious about the kind of coaching we offer, use our contact form here to get in touch with us.

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You Love Me — Real Or Not Real?

A woman came into our office, we’ll call her Karen, very upset and jealous that her husband was “attracted to other women”. She had come across a picture of a woman he had liked on his Instagram account, which set off her jealousy. In fact, she got so mad at him, she accused him of being unfaithful and threatened to divorce him.

A man I coached, let’s call him Timothy, was enraged with his girlfriend, because she was always talking about how great her car was. Every time they’d go driving, she’d say, “I love this car, it makes me so happy driving it!” When he heard her say that, he’d feel a wave of anger arising inside him, and he’d clench his jaws in hopes of not saying something nasty. But sometimes he just couldn’t help himself and berated her for going on and on about her “stupid car”.

What do these two examples have in common?

First, both people got really angry over their partner’s behavior. Secondly, both of them reacted out of anger in ways they afterwards felt bad about, and which created a significant fall-out. Karen ended up with a serious breakdown after her outburst and accusations, and Timothy ended up having to apologize and backpedal after letting his girlfriend have it, but even after apologizing, he still felt mad and she felt hurt and kept her distance.

Third, and perhaps most importantly, both Karen and Timothy shared a very common predicament: They both made sketchy conclusions based on sketchy evidence.

Did you ever read or see the Hunger Games series? In case you haven’t, our young protagonists Catniss and Peeta go through all manner of harassment and awfulness at the hands of the “evil empire”, called The Capitol. Peeta is tortured and brainwashed to the point where he believes his beloved Catniss is his mortal enemy. The bad guys messed with his head so badly he can’t tell friend from foe, love from hate, fantasy from reality.

When they get reunited, Catniss and Peeta make up a game, a test of sorts, to help Peeta regain his sanity. Peeta says what he thinks, then asks Catniss, “Real or not real?”

In the final scene, they’re snuggled up in bed, and Peeta says, “You love me. Real or not real?” You might guess what her answer is:-).

Why is that relevant here?

Because both Karen and Timothy, although dealing with seemingly very different situations, are in a similar situation to Peeta in the Hunger Games. They don’t know what’s real or not real, true or not true, accurate or false. They don’t know what is fantasy and what is reality.

Karen sees an image on her husband’s Instagram account and quickly makes several conclusions.

She concludes that …

  • He’s attracted to this woman
  • He’s attracted to many other women, too
  • He’s not attracted to her (Karen)
  • She’s not attractive, period
  • He’s unfaithful
  • He’s lying
  • He’s deliberately keeping secrets from her

Real or not real?

Timothy, in his situation, when he hears his girlfriend talking about how much she loves her car, makes several conclusions, too.

He concludes that …

  • She loves her car more than she loves him
  • She thinks her car is better than his car
  • She thinks he’s a loser because his car is a piece of junk
  • She thinks he’s not successful in life
  • He really isn’t as successful as he should be
  • Other guys are way more successful than he is
  • She’s deliberately mocking his car and him

Real or not real?

When we talk more in depth with Karen and Timothy, it quickly becomes clear that they don’t really know if any of these conclusions are real or not real. What IS real is that they themselves made up these conclusions based on the “evidence” at hand, which in each case was very skimpy evidence for such heavy conclusions.

What IS real is that Karen saw an image of a woman on her husband’s Instagram. And what IS real that Timothy’s girlfriend said, “I really love my car”.

Beyond those simple facts, everything else is a made-up conclusion that may or may not have any real basis.

How do you tell the difference between reality and fantasy?

One way is to simply ask yourself, like Peeta did, “Real or not real?” and sometimes it’ll be evident. For example, when Timothy realized he was concluding that his girlfriend was deliberately mocking him, he immediately said, “Not real, she’d never do that, that’s ridiculous”. (As you might know already, sometimes the stuff we conclude is flat-out ridiculous when examined).

Secondly, you ask the other person(s) involved. In Karen’s instance, she wasn’t sure if her conclusions were real or not real, so we would recommend she ask her husband about it.

A word of caution. When you ask your partner, or someone, if your conclusions or assumptions are real or not, try saying it this way.

“Because I saw a picture of so-and-so on your Instagram, I’m making up that you’re attracted to her and you’re not attracted to me. Is there any grain of truth to that?” (“Is there any grain of truth to that” is another way to say, “real or not real?”

DO NOT say, “You always have these skanks show up on your profile! Are you sleeping with them, too!?” You can imagine how well that would turn out. Don’t accuse before you know.

By including the words, “I’m making up that …”, you acknowledge that what you’re making up could be just that, purely made-up conclusions with no grounding in reality.

When you ask directly, you might sometimes discover that some of your made-up conclusions do indeed have a solid basis. Sometimes your partner might say, “Yeah, there is a bit of truth to that”, which could open up some really juicy conversations, if you’re willing to go there.

The main point we want to make here is that we all suffer from the predicament of making up sketchy conclusions based on skinny evidence. Often, our conclusions are detrimental to our own wellbeing and to the health of our relationships.

When Timothy makes up that his girlfriend is telling him he’s not successful enough, it’s more a reflection of his own lifelong fear that he’s not successful enough, than it is her putting him down. In this case, she just loves her car, plain and simple. That’s it. The rest came straight from his “mind factory”.

Don’t believe your own conclusions too readily. Especially the ones that make you feel like crap!

The wonderful Byron Katie asks of her own thoughts: Is it true? Can I be absolutely certain it is true?

Questioning your own conclusions might just set you free from the occasional madness of your own mind, and open up more space for love in your relationships.

Real or not real?

PS. We just launched our new podcast, Dare To Love. Check it out here …

 
 
 
 
 
 
 
 
 
 

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