26. august 2023
Stoic techniques
Stoicism is a school of Hellenistic philosophy founded in Athens by Zeno of Citium in the early 3rd century BCE. Other prominent Stoic philosophers include Seneca, Epictetus, and Marcus Aurelius. Their works, though many are lost, continue to influence modern thought and have been appreciated for their guidance on ethics and coping with life’s challenges.
Central to Stoic philosophy is the idea that "virtue is the only good" for human beings, and that external events are not under our control; we should accept external events not under our control calmly and dispassionately. Stoic philosophy doesn't suggest we submit to fate; rather, it invites us to meet reality more closely, consciously, and thoughtfully, and to make the best of every situation. Further, that individuals are responsible for their own actions, which they can examine and control through rigorous self-discipline.
Three parts of stoicism
Stoicism is divided into three parts: logic, physics (nature of the universe), and ethics (guidance on how to live). The logic part involves the Stoic theory of knowledge and how one can attain clear and reliable thinking. Physics deals with the Stoic understanding of the universe, where everything is interconnected and determined by a rational order (logos). Ethics, which is the most relevant aspect for most people interested in Stoicism today, focuses on how one can lead a good life, advocating for living in accordance with nature and practising virtues like wisdom, courage, justice, and temperance.
The Stoics describe the path to happiness as living in agreement with nature. Human nature involves reasoning and social behaviour. Therefore, to live a good life, one must develop an understanding of the workings of the universe and work on one’s judgement to respond appropriately to situations,
Stoicism has seen a resurgence in modern times, with its principles applied in psychology (especially cognitive-behavioural therapy), self-help, and life coaching, highlighting its enduring relevance and practicality.
Below we will introduce to concrete ways to practise Stoicism
Last time mediation
"Last time meditation" is a stoic technique that encourages considering each action as potentially the final occurrence, thereby deepening its significance and enjoyment. Living in the moment, a common meditation goal, is challenging due to our evolutionary predisposition to dwell on the past or future. However, practising the "last time meditation" can temporarily override this tendency, allowing us to savour the present.
Take a moment to ponder life's experiences that you'll encounter for the last time. Death marks the final end of these experiences, but many will cease long before then, often unnoticed. For parents, when will be the last time you cradle your child, read them a bedtime story, or hear their innocent mispronunciations? Such moments, though seemingly trivial, are irreplaceable.
Every aspect of our lives, from the mundane to the significant, is bound by the finality that mortality imposes. The simple act of tying shoelaces, savouring a piece of a taco, or brushing one's teeth — all carry with them an inevitable last occurrence. Receiving my cancer diagnosis has imbued these potential 'last times' with a new level of poignancy, one that is difficult to fully grasp in advance, even through the application of stoic principles.
Last time meditations adds poignancy to all experiences, even the trying ones. For instance, new parents frequently lose sleep due to their baby's needs. Yet, there will come a time when these interruptions will end, a thought that can alter your perception of these moments. Realising the finite nature of even beautiful experiences can enhance our appreciation for them, while also highlighting our tendency to rush through life without truly engaging.
Negative visualisation
Negative visualisation grounded in the philosophy that by mentally simulating the loss of cherished aspects of our existence —be it relationships, health, possessions, or opportunities — we can deepen our appreciation for them.
This exercise serves not as a morbid fixation, but as a tool for enhancing our gratitude and contentment. By envisioning the potential void left by these losses, we are reminded of their importance and are thus more likely to cherish the moments, people, and things we currently have. This anticipatory reflection on loss encourages us to live more fully in the present, valuing each experience and connection as if it might be our last.
Steps to practise negative visualisation:
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Select a Focus: Begin by choosing an aspect of your life that holds significant value to you. This could be a relationship, your health, a personal possession, or even your current lifestyle.
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Visualise Loss: Spend a few moments quietly reflecting on how your life would change if you were to lose this cherished aspect. Imagine the immediate impacts, the long-term adjustments, and the emotional responses you might experience. You only need a couple of seconds.
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Embrace the Feelings: Allow yourself to feel the emotional weight of this loss. It’s natural to experience discomfort, sadness, or anxiety during this process, but these feelings are integral to the exercise. You only need a couple of seconds.
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Reflect on Value: Think about why this aspect of your life is so important to you. What joy, support, or benefits does it bring? Acknowledge the role it plays in your daily happiness and overall well-being.
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Cultivate Gratitude: Shift your focus to gratitude. Recognize the fortune of having this element in your life right now. Consider how you can show appreciation for it, whether through direct action, expressing gratitude to others, or making the most of your time and opportunities.
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Implement Appreciation: Translate this gratitude into tangible actions. If you’ve focused on a relationship, for instance, you might reach out to express your feelings, spend quality time with that person, or offer support. For personal health, you might commit to healthier lifestyle choices.
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Daily Practice: Make negative visualisation a regular practice. Dedicating just a few minutes each day or week to this exercise can significantly impact your perspective, helping you to remain grounded and appreciative of the present.
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Reflection and Adjustment: Regularly assess how this practice affects your outlook and behaviour. You might find certain areas of your life where gratitude has increased, or you may discover new aspects to apply this practice to. Adjust your approach as necessary to continue fostering a deep sense of gratitude.