When I met Brian Fender many years ago, he had completed one short film about LGBT youth (xyQ), and he was just beginning the process of making a documentary about men talking about their penises. I heard from him occasionally over the years and knew that he’d been diagnosed with ALS, a seriously debilitating illness. So I was pleased to read this EdgeMedia article online by my friend Killian Melloy to learn that a) Brian has completed his new film, DICK: A Documentary and that b) he is hanging in there, despite all the difficulties of living with ALS. In this interview, you can see a trailer for film, read about the making of it, watch xyQ in its entirety, and learn about the nonprofit organization Brian is funneling his energy into called Artists Lend Support.
Monthly Archives: January 2015
RESOURCES: how to cultivate self-compassion
Last week my teacher at the Iyengar Institute mentioned a concept new to me: the eight limbs of yoga. Buddhist practice has so many numbered constructs – the four thises, the five thats – it’s hard to keep track of them all. When he named the eight limbs that Patanjali outlined in the Yoga Sutras, I recognized many of them by name. I’d just never heard them organized this way. Apparently there is a particular hierarchical order, similar to Abraham Maslow’s pyramid of human needs.
The eight limbs of yoga are often represented as a tree (see below). The lower branches, the yamas and the niyamas, which guide moral behavior, are the foundation of the whole structure. The five yamas refer to conduct toward others; they counsel refraining from doing harm through stealing, lying, sexual misconduct, or taking what is not freely given. The five niyamas refer to self-discipline; they advocate for cleanliness, contentment, tapas, self-study, and surrender to God – or, for people who are allergic to the concept of God, celebration of the spiritual. Buddhism is not a religion but a philosophy, therefore there’s no dogma, no insistence on faith or belief. That’s why Buddhism has no commandments but rather guidelines for ethical behavior.
(A word about tapas, in the Buddhist sense rather than referring to Spanish-style small plates of delicious food. Tapas is an important concept – the word is translated variously as austerity, discipline, and “zeal for yoga.” I like this explanation: “Tapas can mean cultivating a sense of self-discipline, passion and courage in order to burn away ‘impurities’ physically, mentally and emotionally, and paving the way to our true greatness.” In tantric practice, tapas is associated with “sitting in the fire” and expanding your tolerance for impatience, frustration, imperfection, and all the other obstacles that inevitably occur on the path to serenity.)
After the yamas and the niyamas, higher on the tree of yoga you find asana and pranayama, which are the practices we associate with yoga classes – postures and breathing practices. Above them are three limbs related to meditation: pratyahara (withdrawal of the senses), dharana (focus), and dhyana (state of meditation). Finally, at the top of the tree is samadhi, bliss, union with the divine. My teacher brought up the eight limbs of yoga to introduce the theme of grounding oneself in the basics. Before you get to bliss, you have to learn to focus. In order to learn to focus, you have to practice the asanas and the breathing. In order to maintain the physical practice, it helps to be grounded in ethical behavior and self-discipline. That’s easier said than done. For the contemporary urban person, it’s pretty easy to find a class or a structure within which to study yoga postures, breathwork, and various forms of meditation. But where do you get instruction, guidance, and support for ethical behavior and self-discipline? Throughout much of time and throughout much of the world, organized religion has provided those services. That’s the strong appeal of membership in a church, a synagogue, a mosque: to have consistent access to a community and to teachers who have spiritual authority. Organized religion can offer comfort by providing answers to the timeless questions of what to do, how to behave, what to believe. The shadow side of organized religion is the potential for rigidity, fundamentalism, and intolerance of difference or questioning. Most people in my world live outside the culture of organized religion, even those who are deeply committed to spiritual practice.
I know from personal experience and from my therapy practice how valuable and yet how elusive the Buddhist concepts of svadyaya and santosha can be – self-study and contentment. Cultivating a spiritual practice requires a considerable amount of initiative, self-awareness, and willingness to take an honest and compassionate look at yourself. I like the phrase that comes from the recovery movement’s 12 Steps: “taking a searching moral inventory.” The dilemma that comes up when conducting such an inventory is that inevitably you bump into all your imperfections, your failings, your mistakes. It’s all too easy to get stuck there, identified only with your deficits, and to live with a constant barrage of harsh self-judgments and the feeling of never being _______ enough. Good enough, thin enough, successful enough…fill in the blank. Never enough. Arriving at a place of contentment and self-acceptance is the central spiritual challenge for most people: finding a way to hold one’s full humanity – all of who you are, your ups and downs, your triumphs and challenges, your joys and your sorrows, your assets and your imperfections – with kindness and compassion. Everyone struggles with this. It’s not easy for anyone.
I remember reading that when the Dalai Lama first started teaching in the United States, he was astonished and sad to learn how many Americans he encountered on the spiritual path live with a crippling self-hatred. Among the Buddha’s most beautiful teachings is the notion that compassion begins with oneself: “You can search throughout the entire universe for someone who is more deserving of your love and affection than you are yourself, and that person is not to be found anywhere. You, yourself, as much as anybody in the entire universe, deserve your love and affection.” The kicker is that if you live with a huge amount of self-judgment, being unable to summon self-acceptance or self-compassion can be one more thing to be down on yourself about.
Three things have helped me grow compassion for myself. Daily meditation practice has been an important foundation in my life for 25 years now, but something major shifted the first time I did a 10-day vipassana retreat at Insight Meditation Society in western Massachusetts. Sitting in silence hour after hour, day after day, I was forced to pay attention to the harsh critical judge in my head constantly blasting his criticisms through a loudspeaker, loudly announcing everything that was wrong with me and everyone around me. It was so painful that I had to realize that this voice came only from inside me (though traces of it sounded very familiar from my hyper-critical father) and it motivated me to learn the skills it takes to turn down the volume on that cruel broadcast and to replace the messages with more soul-nourishing words. Mindfulness retreats generally include instruction in metta, where one practices prayers of lovingkindness and compassion for yourself and others: “May I be peaceful. May I be healthy. May I be happy.” Self-compassion can be learned. It takes practice.
Years of therapy also helped me come to terms with myself, my resources, my limitations, my family heritage, my cultural imprints, my hopes, and my fears. In my training to become a therapist, nothing was more effective and revelatory than the hard long work I did on myself in individual and group therapy, along with clinical supervision from my teachers and colleagues.
I’m also a reader, so in addition to meditation and psychotherapy my svadyaya, my self-study, has always included books by spiritual teachers and seekers and thinkers. Many books have had a profound impact on me, but five of them resonate so strongly that I share them with therapy clients all the time. They have practically become the textbooks that accompany the careful, compassionate inner work that I do with people.
Taming Your Gremlin by Richard Carson came to me from the realm of life coaching. Carson introduces the extremely useful concept of the gremlin, that voice inside you that knows you so well and knows how to speak to you so persuasively and protectively and is absolutely expert at spoiling your fun. It’s a short, breezy, light-hearted but smart book that offers guidance on identifying and dealing with gremlins, mostly by not engaging or arguing with them but by taking some breaths and doing something different.
Radical Acceptance by Tara Brach directly addresses the struggle to win free of the harsh internal voices insisting that you’re not good enough. I met Brach when she co-facilitated that life-changing vipassana retreat with Jack Kornfield (another important teacher of mine), and I appreciate how much she draws from her own personal experience in humorous, honest, and self-forgiving ways. Often when I need to summon the voice of self-compassion, it’s her soothing voice that I hear (largely thanks to the CD, Embracing Difficult Emotions, that came with Radical Acceptance).
The Velvet Rage by Alan Downs is the best psychology book I know of that speaks directly to gay men. Downs charts three stages of gay men’s emotional development: working through toxic shame around being gay; working through toxic shame around imperfection; and arriving at authenticity. The key concept that made sense to me is how Downs describes the second stage as revolving around seeking validation from others, which is something we all do. The ultimate goal of authenticity arrives when the validation comes from within. But that can be a long journey. And when you’re seeking external validation, Downs points out, if you’re not being actively validated, it can feel like you’re being actively invalidated – which is simultaneously enraging and, you know, not nice, so it has to be hidden: thus, the Velvet Rage. How to identify these phenomena as they occur in your life and to manage them compassionately is the gist and the gift of his book.
A therapy client turned me on to David Richo’s How To Be an Adult. At first I was put off by the title of this slim volume because it sounded so Mickey Mouse, so simplistic to the point of being insulting. But it lives up to its subtitle: “A Handbook for Psychological and Spiritual Integration.” Richo addresses core issues such as fear, anger, guilt, and intimacy with remarkable succinctness and tremendous wisdom. He often organizes his brief chapters around lists and charts. The one that distinguishes anger from drama is so simple and clear yet surprisingly true that you have to laugh.
Daring Greatly by Brené Brown grew out of her social research on the subject of vulnerability (the subject of her famous TED talk). Her writing contains all the warmth and humor and self-revealing genuineness of her speaking voice. And she’s especially good at addressing the issue of shame, describing what it is, and sharing a pathway to acquiring what she calls “shame resilience,” a way to greet harsh self-judgments sensibly and effectively.
I don’t consider any of these books to be sacred texts to swear by. Nothing requires you to read and believe every word of them. Nor are they the only books that deeply resonate with me; I could just as easily talk about Jack Kornfield’s A Path with Heart, Byron Katie’s Loving What Is, or Pema Chodron’s teaching tape Getting Unstuck. To me the value of these books and these teachings is that they offer a vocabulary for identifying and understanding the emotional, spiritual, and psychological challenges that we all face as human beings. They provide a valuable, non-dogmatic road map for the journey to self-knowledge, self-forgiveness, self-compassion, and self-acceptance. Svadyaya and santosha.
For some people, reading books provides fantastic spiritual nourishment all by itself. For others, it helps to share books with other people, individually or in groups. As I mentioned, key concepts from these various books have provided fuel for many fruitful sessions with me and my therapy clients. If any of these topics resonate with you or sound like something you would like support to address and understand, please know that I am available as a resource to you.
EVENTS: STRETCH Festival in Berlin, April 3-5, 2015
Last year my friend and Authentic Eros teaching partner Kai Ehrhardt conceived and coordinated STRETCH, a weekend-long festival of workshops and performances for gay/bi/trans/queer men, in his hometown, Berlin. It was a big hit, so he has scheduled a second annual STRETCH Festival for Easter weekend this year.
This year I will be among the staff of teachers presenting an array of interactive experiences along the spectrum from yoga to music to breathwork to experimental performance to sexuality workshops. If you’re looking for a good excuse to visit Berlin and/or commune with a vibrant population of European gay/queer guys, here’s a good one.
Here’s how the festival describes itself:
STRETCH is a three-day festival for men in the heart of Berlin. It features 36 miniworkshops, performances, dance, time to socialize and mingle in order to inspire and experience a deeper, wider, more soul- and playful connection to one another and to life itself.
Expert teachers, practitioners, therapists, healers, renegades and artists invite you to this second gathering exploring the interface of bodywork, mindfulness, art, movement, sexuality, psychology, spirituality, gender, identity, ritual, performance and social engagement.
We are looking forward to welcome interested and curious participants: use this chance to discover and explore new things and to get nourished from body to soul.
You can check out the calendar of events online here and see if any of it calls out to you.
THE PARADOX OF PORN: the Internet as sex educator
The New York Times recently reported that a woman in Los Angeles sat down at her desk at the end of a long day and discovered that the search history on the family computer included “child porn.” A couple of days later, her 13-year-old son admitted that he had typed in that search. “He said he was looking for porn made for children,” the mother said. “He explained, embarrassed, that he just wanted to know what his body was supposed to look like at his age.”
I can relate to that. Can’t you? Kids are insatiably curious about bodies, their own and others’, especially in that time of life when their bodies are changing. And as advice columnists routinely attest, the #1 concern they field from readers boils down to “Am I normal?” The paradox of pornography is that it puts naked bodies on full display in all their voluptuous glory – a godsend to anyone who’s curious and in the dark about such things. At the same time, the kinds of bodies you see in pornography often convey a distorted picture of what constitutes “normal.” Not all the time, but a lot of the time the women’s boobs are enormous, the men’s dicks are gigantic, the crotches are shaved and hairless, and the skin is smooth, white, and waxy. And the paradox for kids is that we live in an era when any naked pictures of humans under the age of 18, even cartoon drawings, can be construed not just as pornography but as grounds for serious legal prosecution. The agony of hormonally activated adolescents starving and literally dying for lack of information about sex was the subject of Frank Wedekind’s deeply wild, long-suppressed 1891 play Spring Awakening, as well as the terrific 2006 Broadway musical based on the play. These days when kids go looking for a little bit of sex education online, they’re more likely to end up with TMI.
It would be great if we all grew up in body-positive households where nakedness occurred casually and appropriately from an early age, not necessarily equated with sex or something “dirty.” I was impressed to visit Iceland, where virtually everyone sits in hot tubs almost every day, and to note that the dressing rooms mandated the strictly enforced hygienic protocol that every person shower completely naked – and not in separate curtained-off cubicles but in open (sex-segregated) gang showers. Kids grow up seeing all sizes and shapes and ages of naked bodies, displayed in all their beautiful specificity yet with a community ethos of respectful modesty and mutual acceptance. Korean spas convey a similar healthy openness. It would be great to be exposed early and often to the notion that what you see in the mirror reflects exactly what you’re supposed to look like. If you don’t grow up in that kind of culture, how do you satisfy your curiosity? “Playing doctor” used to be the way kids explored seeing each other’s naked bodies. Nowadays it’s Doctor Google who holds all the answers.
You can be a lot older than 13 and still turn to online porn with the same questions: am I normal? What is my body supposed to look like? The Internet is kind of like the Bible – with enough persistent clicking around, you can find whatever you want there, to support any theory you want. Fretful parents can absolutely find scary images. Gender-queer explorers can find kindred spirits. Diversity hounds can find an XXX-rated Noah’s ark. People with crippling qualms about their own bodies can find evidence to support harsh self-judgments. “Over-exposure to porn, especially idealized body types, has led to disappointment with normal guys and a need to fantasize to achieve orgasm,” D.R. told me. “It’s also led to an unhealthy view of and disappointment in my own size and output.” (The word “output” is his modest way of voicing what I’ve heard from other men – porn can instill a sense of inferiority not just about the size of your dick but also the amount of jizz you shoot.)
Yet for every guy who feels shamed and intimidated by the invidious comparisons that online porn facilitates, someone else sees past the imperfections and experiences liberation. “Internet porn and social media is so great,” enthused S.A. “It’s making me 100% confident there are tons of guys who share my interests in various things to various degrees, some a lot more than me. I really think looking at naked guys, their genitals, butts, seeing all their curves and what used to be sort of weird-looking parts, so many variations in bodies, is very helpful to my emotional, psychological, social, and even physical health.”
It’s not easy being totally honest about sex, about bodies, about pornography, about curiosity. But I think it’s worth pursuing. What do you think?
DID YOU SEE: NY Times column on grief
Patrick O’Malley’s sensitive column “Getting Grief Right” in yesterday’s New York Times Sunday Review reinforced what I myself know from both personal and professional experience: grief knows no timetable. Mourning the loss of a loved one takes as long as it takes. It is not at all unusual for a bereaved person to fret that “it’s taking too long” or to worry that other people will think they’re crazy for still feeling consumed with unpredictable waves of sorrowful tears. Grieving people often accuse themselves of “wallowing” in their misery. And there are plenty of guidebooks and bereavement counselors out there who mean well — by applying Elisabeth Kubler-Ross’s theory about the stages of death and dying to the experience of grieving, or by suggesting that the first year is the worst and that things get better after the first round of anniversaries. But often that sort of “designer grief” doesn’t really help. Just as often, it makes the person who’s mourning feel worse, misunderstood, or enraged. Nor does medicating a bereaved person with antidepressants make sense. Grieving is a normal and healthy process for which there is no shortcut or substitute.
I resonated most with O’Malley’s suggestion that the story of loss has three chapters, and they look different and roll out in time a different way for each person. “Chapter 1 has to do with attachment: the strength of the bond with the person who has been lost. Understanding the relationship between degree of attachment and intensity of grief brings great relief for most patients. I often tell them that the size of their grief corresponds to the depth of their love.” Chapter 2 has to do with the death event itself. The impact of a sudden death, a freak accident, or a young child will automatically have an entirely different magnitude from the death, however painful, of an elderly parent or someone who has been ill for a long time. Chapter 3, says O’Malley, “is the long road that begins after the last casserole dish is picked up — when the outside world stops grieving with you.” This is when a support group or therapy can be helpful in providing a space where you don’t have to explain or make excuses for the feelings of drift, disorientation, and sadness that go with the territory of grief.
Check out O’Malley’s column here and let me know what you think.
RESOURCES: Brene Brown’s Guideposts for Wholehearted Living
As one of my teachers once said at a New Year’s meditation retreat, “So another year has gone by. Some good movies, some bad movies….” We have to joke about movies because otherwise it would be impossible to tolerate this period of almost relentlessly bad news. I spare myself the low-level fear-mongering TV news. Instead, I rely on The New Yorker for high-quality depressing news about war, misery, and injustice all over the world, including the US. Fortunately, The New Yorker also comes with high-quality reporting on medicine, science, culture, and new media, not to mention great cartoons.
For inspiration, I’ve been reading Brené Brown, who became widely known for her TED talk on the subject of vulnerability and whose book Daring Greatly made a big impression on me this year. I especially like it that in addition to her astute analysis of the shame mechanisms that keep us small, she offers a road map to a different way of looking at things. I want to share with you her “10 Guideposts for Wholehearted Living”:
- Cultivate Authenticity – Let go of what people think about you
- Cultivate Self-Compassion – Let go of perfectionism
- Cultivate a Resilient Spirit – Let go of numbing and powerlessness
- Cultivate Gratitude and Joy – Let go of scarcity
- Cultivate Intuition and Trusting Faith – Let go of the need for certainty
- Cultivate Creativity – Let go of comparison
- Cultivate Play and Rest – Let go of exhaustion as a status symbol and productivity as self-worth
- Cultivate Calm and Stillness – Let go of anxiety as a lifestyle
- Cultivate Meaningful Work – Let go of self-doubt and “supposed to”
- Cultivate Laughter, Song, and Dance – Let go of being cool and “always in control”
These suggestions are easier to offer than to accomplish but something to aspire to, anyway. What do you think?