Saturday, November 30, 2013

Stoic Week Evening Text for Reflection - Day 6

Evening Text for Reflection:

If what philosophers say about the kinship of God and man is true, then the only logical step is to do as Socrates did, never replying to the question of where he was from with, 'I am Athenian' or "I am a Corinthian", but always "I am a citizen of the universe."

Epictetus, Discourses 1.9 

Stoic Week Lunchtime Exercise (Philanthropy) - Day 6

From the Stoic Week Handbook:

Today’s Lunchtime Exercise: Philanthropy

So far we have focused mainly on the individual. Today we move on to think more about our relationships with other people. The Stoics were early advocates of the idea of cosmopolitanism – we are all fellow citizens of a single universal community, united by our shared nature. The Stoics also place great importance on “natural affection” of the kind of loving attitude that they believed we instinctively feel toward our own offspring, sexual partners, and perhaps other members of our family. Although some people mistakenly believe the Stoics were unemotional, like Mr. Spock from Star Trek, they actually rejected this interpretation themselves and frequently denied that they were advocating being insensitive, like someone having a heart of iron or stone. Instead of eliminating emotions entirely, the Stoics wanted to transform our natural sense of affection, in the light of reason and virtue. Marcus Aurelius neatly summed up the ideal when he praised his own Stoic teacher, Sextus of Chaeronea, as providing him with a living role-model who was “full of love yet free from [irrational] passions”. This Stoic view of love appears to have several implications:

1.             Stoics should, as Epictetus says, love others as though they could be taken from us at any moment, i.e., without any trace of clinging attachment, because their presence in our lives is ultimately not “up to us” but lies partly in the hands of fate. (Epictetus notoriously advises his students to kiss their loved ones goodnight while telling themselves silently that they may die at any moment - notice that means still behaving affectionately toward them, though.)
2.             We should desire only to love others, while accepting that it is ultimately “indifferent” whether they reciprocate, as again, this is not “up to us” but to them. (Hence, the Stoics foreshadow Christians in loving even their enemies, wishing them to become friends and live harmoniously in the world, fate permitting.) However, Epictetus also encouraged his students to place the 'good' in their relationships with others. Your brother might not be 'good' (you can't control your brother), but your attitude toward your brother is something in which you can place the 'good', so that you always aim to act well in the relationship.
3.             To love others is to wish them to flourish and for Stoics that means ultimately to attain virtue, rather than health, wealth, or reputation – so our love for others is a wish for them to become virtuous and enlightened. (For this reason, incidentally, Zeno and his followers, like Socrates, dedicated their lives to teaching philosophy to others and training them in the virtues.)
4.             As others are external to us, though, we can only “prefer” that they flourish, while accepting their imperfection, folly, and vice, as inevitable and beyond our direct control – with the Stoic “reserve clause”, in other words. (It was often observed, for example, that even Socrates, despite being a man of exemplary wisdom and virtue according to the Stoics, nevertheless had wayward followers and children.)
5.             We should not discriminate between others, but should aspire to expand our sense of natural affection to encompass the rest of humanity, an attitude sometimes called Stoic “philanthropy” or love of mankind. Marcus Aurelius constantly reminds himself, for example, to love mankind and accept their imperfections with Stoic indifference.  Marcus himself was often specifically praised for his "philanthropic" character as emperor of Rome.

Hierocles, a contemporary of Marcus Aurelius, described the Stoic view that we live as though enclosed in a series of concentric circles, representing progressively more distance from our true selves.

Hierocles said that Stoics should attempt to “draw the circles somehow toward the centre”. He explained that, “The right point will be reached if, through our own initiative, we reduce the distance of the relationship with each person.”

He even suggests verbal techniques such as calling one’s cousins “brother”, and one’s uncles and aunts “father” or “mother”. (Think of the way some people use the word "brother" to describe close friends or comrades, even today.) Elsewhere, he says that we should view our actual brothers as if they were parts of our own body, like our own hands and feet. The saying of Zeno, that a friend is “another self” (alter ego), also depicts this shift in perspective, taking others one stage deeper into the circle of natural affection and personal affinity. One benefit of doing this, as Seneca argued, is that by expanding love to encompass as many others as possible, through philanthropy, we actually learn to love in a more natural and rational manner, without over-attachment to any individual that we love. Indeed, he goes so far as to say: “he who has not been able to love more than one, did not even love that one much” (Letters 63.11). The Sage is not obsessed with anyone, in part, because she loves everyone as much as she is able and does so while accepting that they are changeable and that one day they will die.

The following contemplative visualisation or meditation technique is loosely based on Hierocles’ comments about enlarging our sense of affection towards others:

1.             Close your eyes and take a few moments to relax and focus your attention on the things you're about to visualise.
2.             Picture a circle of light surrounding your body and take a few moments to imagine that it symbolises a growing sense of affection toward your own true nature as a rational animal, capable of wisdom and virtue, the chief good in life.
3.             Now imagine that circle is expanding to encompass members of your family, or others who are very close to you, whom you now project an attitude of family affection toward, as if they were somehow parts of your own body.
4.             Next, imagine that circle expanding to encompass people you encounter in daily life, perhaps colleagues you work alongside, and project natural affection toward them, as if they were members of your own family.
5.             Again, let the circle expand further to include everyone in the country where you live, imagining that your affection is spreading out toward them also, insofar as they are rational animals akin to you.

6.             Imagine the circle now growing to envelop the entire world and the whole human race as one, allowing this philosophical and philanthropic attitude affection to encompass every other member of the human race. 

Stoic Week Morning Text for Reflection - Day 6

Morning Text for Reflection:

At break of day, when you are reluctant to get up, have this thought ready to mind: 'I am getting up for a human being's work. Do I still then resent it, if I am going out to do what I was born for, the purpose for which I was brought into the world? Or was I created to wrap myself in blankets and keep warm?' 'But this is more pleasant.' Were you born for pleasure - all for feeling and not for action? Can you not see plants, birds, ants, spiders, bees all doing their own work, each helping in their own way to order the world? And then do you not want to do the work of a human being, do you not hurry to the demands of your own nature?


Marcus Aurelius, Meditations 5.1

Friday, November 29, 2013

Stoic Week Evening Text for Reflection - Day 5

Evening Text for Reflection:

At every hour devote yourself in a resolute spirit, as befits a Roman and a man, to fulfilling the task in hand with a scrupulous and unaffected dignity, and with love for others, and independence, and justice; and grant yourself a respite from all other preoccupations. And this you will achieve if you perform every action as though it were your last, freed from all lack of purpose and wilful deviation from the rule of reason, and free from duplicity, self-love, and dissatisfaction with what is allotted to you. You see how few are the things that a person needs to master if he is to live a tranquil and divine life; for the gods themselves will demand nothing more from one who observes these principles.     
      

Marcus Aurelius, Meditations 2.5

Stoic Week Lunchtime Exercise (Controlling Emotions) - Day 5

Today’s Lunchtime Exercise: Controlling Emotions

The Stoics developed many strategies for controlling unhealthy and excessive desires and emotions. For example, a whole text by Seneca survives on Stoic remedies for anger. We’ve already looked at many aspects of Stoic “therapy of the passions”. However, in this section we’ll look in more detail at one of the most famous Stoic psychological exercises: the premeditation of future “evils” or adversities (praemeditatio futurorum malorum).

There are many references in the surviving Stoic literature to the strategy of anticipating future catastrophes and preparing to face them in advance by patiently imagining them, as if they were happening already. Typical examples include bereavement, poverty, exile, illness, and, perhaps most importantly of all for the Stoics, one’s own death.

By repeatedly picturing future “catastrophes” as if they were already happening, the Stoic could not only reduce anxiety about them, in a similar way to how 'exposure therapy' in CBT today can reduce anxiety attached to specific situation,  but also rehearse judging them in accord with his ethical principles, as being “indifferent” with regard to his ultimate wellbeing and fulfilment. Picturing even their own death in this way, repeatedly, day after day, allowed the Stoics to develop a habitual “philosophical attitude” in the face of adversity, when it happens for real. We know from modern research that the best way to overcome anxiety is to actually “expose” yourself to the feared situation in reality, repeatedly and for sufficiently prolonged periods. However, we also know that simply picturing the same event in the mind, repeatedly and for long enough, often works almost as well.

To begin with, you should not do this with anything that seems like it might lead you to “bite off more than you can chew”. Don’t imagine things that are deeply personal or traumatic until you’re definitely ready to do so without feeling overwhelmed. Begin by working on small things that upset you. Don’t let yourself worry about them, just try to picture the worst-case scenario patiently, and wait for your emotions to abate naturally. Remind yourself of the Stoic principles you’ve learned. In particular, the maxim that people are upset not by external events but by their own judgements about them, particularly value-judgements that place too much importance on things that are not under your direct control. Try to spend at least 20-30 minutes doing this each day. You might find it helpful to keep a record of your experiences as follows:

1.             Situation. What is the upsetting situation that you’re imagining?
2.             Emotions. How does it make you feel when you picture it as if it’s happening right now? How strong is the feeling (0-100%)?
3.             Duration. How long (in minutes) did you manage to “sit with it” and patiently expose yourself to the event in your imagination?
4.             Consequence. How strong was the upsetting feeling at the end (0-100%)? What else did you feel or experience by the end?
5.             Analysis. Has your perspective changed on the upsetting event? Is it really as “awful” as you imagined? How could you potentially cope if it did happen? What’s under your control in this situation and what isn’t?


If your anxiety level hasn’t reduced to at least half its peak level then you might need to pick an easier subject, or else spend more time on things to benefit. Use the natural “wearing off” of upsetting feelings as an opportunity to re-evaluate the situation in a more rational and detached manner, i.e., from a more “philosophical” perspective. What do you think a Stoic like Seneca, Epictetus, or Marcus Aurelius would make of the same situation? How might you view it differently if you had mastered the “virtues” of practical wisdom, moral justice, courage and self-control? Take your time to note down what you can potentially learn from this experience.

Stoic Week Morning Text for Reflection - Day 5

Morning Text for Reflection:

Be like the rocky headland on which the waves constantly break. It stands firm, and round it the seething waters are laid to rest.


Marcus Aurelius, Meditations 4.49 

Thursday, November 28, 2013

Stoic Week Evening Text for Reflection - Day 4

Evening Text for Reflection:

There is one type of person who, whenever he has done a good deed to another, expects and calculates to have the favour repaid. There is a second type of person who does not calculate in such a way but who, nevertheless, deep within himself regards the other person as someone who owes him something and he remembers that he has done the other a good deed.
But there is a third type of person who, in some sense, does not even remember the good deed he has done but who, instead, is like a vine producing its grape, seeking nothing more than having brought forth its own fruit, just like a horse when it has run, a dog when it has followed its scent and a bee when it has made honey. This man, having done one good deed well, does not shout it about but simply turns his attention to the next good deed, just like the vine turns once again to produce its grape in the right season.


Marcus Aurelius, Meditations 5.6