When I first read Seneca’s writings on Stoicism, I was struck by its practicality and timelessness. Stoicism provides a way to approach life’s challenges with resilience and equanimity, making it an ideal philosophy for those seeking a more meaningful and fulfilling existence. By emphasizing the importance of focusing on what we can control and letting go of what is outside our influence, Stoicism promotes a sense of inner calm and freedom from external circumstances.
Stoicism teaches us to cultivate inner strength, resilience, and emotional intelligence by focusing on what we can control and letting go of what we cannot. This makes it a great philosophy for anyone looking to live a better life.
To practice Stoicism, you can reflect on your values and virtues, acknowledge the impermanence of external circumstances, practice mindfulness and gratitude, and take responsibility for your own life and actions. By doing so, you can develop greater inner satisfaction and resilience, and learn to face life’s challenges with greater equanimity.
How to Practice Reflecting on One’s Values and Virtues?
One way to practice reflecting on one’s values and virtues is to keep a daily journal where you write down what values and virtues you hold dear and how you can incorporate them into your daily life. Another way is to regularly ask yourself if your actions align with your values and virtues, and if not, what changes you can make to bring them into alignment.
I want to provide a personal (yet kind of abstract) example of a daily journal that I’ve written recentely. Note that the values and virtues you focus on in jour journaling can differ each time. It is also inevitable to adopt new perspectives and therefore change your value system accordingly if you aim at personal growth! Don’t be afraid to let it happen!
Daily Journal; April 5th, 2023
Values: Love, patience, presence, responsibility
Virtues: Perseverance, adaptability, creativity, self-care
Today, I reflected on my values and virtues as a father, staying at home and watching his almost one-year old boy. I realized that sometimes I get caught up in trying to do everything “right” and forget to simply be present with my boy. I want to prioritize spending quality time with him, even if that means letting go of some of my responsibilities around the house.
I also thought about the virtue of perseverance and how it applies to parenthood. It can be challenging to navigate the ups and downs of a baby’s sleep schedule and fussy periods, but I want to remind myself to keep going even when it feels tough. I can draw on my creativity and try new strategies to soothe my child, like singing or taking a walk outside.
In addition to focusing on my child, I also want to prioritize self-care. As a stay-at-home parent, it can be easy to neglect my own needs, but I know that taking care of myself will ultimately benefit my child as well. Today, I took a short break to meditate and recharge, and I already feel more energized and present.
Overall, reflecting on my values and virtues has helped me to recenter and prioritize what’s important during this special time with my child. By staying true to my values and drawing on my virtues, I hope to be the best parent I can be.
In Love, Dad
Furthermore, you can also seek out role models who embody the values and virtues that you admire and learn from their actions and behaviors.
How to Practice Negative Visualization?
One way to practice negative visualization is to take a few minutes each day to imagine worst-case scenarios and how you would respond to them. This helps to build resilience and prepare oneself mentally for potential challenges that may arise in the future. You could imagine losing your job or a loved one, and then think about how you would cope with the situation. Let’s take a look at a more concrete example:
Example: Take a few minutes to imagine that you receive a call from your boss tomorrow morning informing you that your company is downsizing, and unfortunately, your position is being eliminated. Visualize the worst-case scenario of losing your job and the potential impact it could have on your life.
Think about how you would respond to this news. Would you panic, feel overwhelmed, or become despondent? What practical steps could you take to manage the situation, such as updating your resume or reaching out to professional contacts for support?
Reflect on the potential positive aspects of this scenario. Perhaps losing your job could provide an opportunity for you to pursue a new career path or explore a long-held passion. By imagining the worst-case scenario and preparing for it mentally, you can build resilience and feel more equipped to handle potential challenges that may arise in the future.
Connection to Zen Buddhism and Reading Recommendations
Zen Buddhism is similar to Stoicism in its emphasis on mindfulness and the importance of letting go of attachment to external circumstances. Both philosophies aim to help individuals cultivate inner peace and resilience, enabling them to approach life’s challenges with equanimity and clarity. However, there is a difference between the two: Zen Buddhism incorporates meditation as a core component, while Stoicism encourages individuals to cultivate a mindset of acceptance and self-awareness in their daily lives. Whether you choose to follow Stoicism or Zen Buddhism, both offer valuable insights on how to live a more fulfilling and meaningful life.
Some suggestions for reading about Stoicism include the works of Epictetus, Seneca, and Marcus Aurelius.
Modern books on Stoicism include:
- “The Daily Stoic” by Ryan Holiday and Stephen Hanselman,
- “A Guide to the Good Life: The Ancient Art of Stoic Joy” by William B. Irvine,
- “The Obstacle is the Way” by Ryan Holiday.
For those interested in learning more about Zen Buddhism, some recommended reading includes
- “The Three Pillars of Zen” by Roshi Philip Kapleau,
- “Zen Mind, Beginner’s Mind” by Shunryu Suzuki,
- “The Heart of the Buddha’s Teaching” by Thich Nhat Hanh.
In conclusion, Stoicism is a powerful philosophy that can help individuals cultivate greater inner resilience, emotional intelligence, and personal responsibility. By practicing the exercises mentioned above, you can develop a stronger connection to your values and virtues, and better prepare yourself for potential challenges in the future. By taking a few minutes each day to reflect on your values and virtues, and regularly practicing negative visualization, you can experience a greater sense of inner satisfaction and well-being. So why not give it a try? With just a short period of consistent practice, you may be surprised at the positive impact it can have on your life.
References
References are in beta. Please check all citations for accuracy.
- Jay, M., & Bustamante, G.. (2016, April 1). Martin Jay: An Encounter Between Philosophy and History. Revista De Ciencia Política (Santiago), 36(1), 383-392. https://doi.org/10.4067/s0718-090×2016000100017
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