communication

Relationship Rabbit Holes

August 20, 2024 by Ken Wells

READ IT TO ME: Click play to listen to this post.

“If you don’t know where you are going any path will get you there, except the path leading to a rabbit hole.” – Anonymous

Addicts are forever getting hooked on issues that lead to a rabbit hole. A rabbit hole in a relationship looks like an old argument never settled where either party could avoid the front end and go to the back end of the conflict, and just fight endings. Both know the content and are stuck with no solution, ending at the same place where they started. Rabbit holes always bring you back where you began with no change in position. Rabbit hole experiences are strange, confusing, and hard to escape.

Motivated by guilt from past affairs, Tom, a sex addict, consented to late-night questions that led to an all too familiar fight with his partner. They never ended or resolved anything. By 3 am Tom was not only exhausted but felt as guilty as he ever did before the fight began. This fight is repeated regularly. The painful pattern of going down the rabbit hole late at night is common to many addicts and conflicted relationships. Addicts often think going down the rabbit hole with their partner is a form of penance they must pay because of their destructive behavior.

Annette, who found out about her sex addict husband’s numerous one-night stands, took the bait and tried to monitor his every move with trackers, cellphone finders, and all sorts of investigative techniques. Her goal was to keep him safe from any possibility of future act-outs. She never really felt safe in the relationship. She learned in the disclosure that he secretly kept a separate phone and used his regular phone as a decoy to cover his tracks. He even parked his car in a place he announced he would be and was picked up by an affair partner for a tryst that lasted about the time he said he would be at the false location. Turned out his wife’s efforts for safety took her down a rabbit hole.

How many times have partners to addicts listened to empty promises and hollow commitments that led to a rabbit hole? How can you avoid a rabbit hole in your recovery and in your relationships?

1. Be a spectator when invited to the race: Rabbit holes in relationships resemble a race. Like a race, the environment is familiar. The opponents know each other. But, unlike a race, where the goal is to declare a winner, the intent of a relationship rabbit hole is to create a game more about whiners than declaring a winner in the conversation. So when you find yourself entering a conversation about an old argument, choose to be a spectator and observe rather than going down the rabbit hole thinking you’ll win when ultimately it’s just a time to whine with nothing ever changed.

2. Detach: Rabbit holes in relationships can be like black ice. Before you realize what’s happened, you have slipped and fallen into a rabbit hole, finding yourself in an old haunted conflict engaging the same old dance with the same results, exhausted with no change. When you realize you have fallen into a rabbit hole, catch yourself in mid-sentence and stop. Detach! Simply stop in your tracks. Take a deep breath and let go of the energy. Refuse to continue. It will be awkward but the pattern interrupt will enable you to get out of the rabbit hole. This tactic can be especially helpful around conflicts that involve political disagreements and global warming conversations as well as crazy-making relationship fights.

3. Build boundaries that don’t blow others away. Today, with social media, it is popular to be rude and tell people to go to hell or to shut up. Some people identify this as disrespecting boundaries. Yet, boundaries are not designed to control someone else’s behavior with rude remarks. Boundaries are established so that you can manage your own behavior, not others. A great way to avoid a relationship rabbit hole is to establish a boundary and not engage in the verbal vitriol that is promised to ensue from incendiary language. Silence can serve as a great boundary. Rather than go down the rabbit hole that you have engaged in countless times before, simply remain silent. Smile with acknowledgment or say “I hear what you are saying.” When someone pushes you to respond, set a boundary and say no more. You don’t have a boundary without a consequence, not to punish but to take care of yourself. When things get circular so that round and round you go, simply end your part of the conversation. It’s a simple way to avoid or escape the rabbit hole in conversation with a partner or others who want to engage in unhealthy communication. Boundaries help avoid high-risk addictive behavior. Simply not showing up to a gathering where others are likely to abuse alcohol or drugs or stepping away from conversations that are unhealthy can be effective. There is no need to blow people away with judgmental remarks or accusations. Further, when high risk is unavoidable, a simple “No thank you” can be effective when offered options that trigger addictive behavior.

There are many rabbit holes in relationships that addicts must avoid. Tools are simple but require perseverance, practice, and conditioning in order to avoid, escape, and manage the many pitfalls that are present. In dysfunctional conversations, if you don’t manage the flow of your own energy well, every path you take will end in a rabbit hole.

Roommates? – Hello in There!

July 26, 2024 by Ken Wells

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Me and Loretta, we don’t talk much more

She sits and stares through the back door screen

And all the news just repeats itself

Like some forgotten dream that we’ve both seen.

— Lyrics from John Prine song “Hello in There”

It didn’t seem all that long ago. The passion was strong! The love so deep. He was crazy about her and she the same about him. Then he got this job with more pay and was destined to be on the road frequently. Before long she became pregnant with their first child. The baby came and there was less time for sex, for him, and time alone for the two of them. They grew apart. Then the roof fell in. She discovered he was having an illicit affair with a co-worker while traveling. He moved out and it looked like they would divorce. They did some counseling and he decided to end the affair and tried to repair the damage at home and began counseling with his wife. Her heart was broken and full of resentment. She couldn’t get over his deceit and broken trust. They decided to stay together for their son’s sake.

He spent several months sleeping in the guest bedroom. After knee surgery to repair a torn ACL, he moved back into the bedroom where she currently sleeps. He’s back on the road for his work and she doesn’t trust him further than she can throw him. She spends a lot of time with the friends she met at the workout club and keeping up with their son who is now 6 and involved with many extracurricular activities. She complains about operating a taxi service but it does keep her connected to her friends. These days he spends weekdays traveling for his work and she tries to visit her parents and family on the weekend. These days they both have resentment toward the other, sex is non-existent and they have become like ships passing in the night. Essentially, their passionate relationship has degenerated to only being roommates.

This story is all too familiar with addict relationships that I work with. It happens to many different couples, not just addicts. How do relationship dynamics disintegrate so quickly?

1. Corroded commitment. Most committed relationships begin with high intensity. It’s easy to be excited about the other, and the desire for intimacy is at an all-time peak. Of course, when the spectacular wears thin, everyday life dulls the desire for emotional intimacy. Responsibility increases with the arrival of children and life evolves with new career vistas and the kids’ activities. There is less focus on relational commitment. Sexual intimacy decreases, differences that create conflict go unresolved, and cutting invective goes without apology. Slowly 2 people become roommates trying to get through the day.

2. Corrosive trust. Signs of broken trust begin early in a relationship. White lies to avoid conflict, insecurity around money, family, friends, and flirtation can accumulate like a thousand cuts to trust in a relationship. Often, the relationship collapses with the discovery of infidelity, betrayal around money, or a position taken around an in-law that threatens a partner.

3. Clogged arteries in communication. At some point, the only way relationships in trouble know how to communicate is to fight or play avoidance games. Long gone is the desire to build an environment that says “I care about you”. Unfair fighting and circular conversation mires communication patterns that promote distance that destroys the possibility of connection.

Solution:

1. Clean up your conduct. When you are not true to your heart, you won’t be connected to your partner in a meaningful way. So if you’re an addict, commit to getting sober and work a program that enhances sobriety and serenity. If you are full of resentment and treat your partner with deceit and disrespect, clean it up. Sounds simple and is, but it’s not easy. Your attitude and behavior are what keep you stuck with intimacy-disabling behaviors. Changing your attitude and behavior toward your partner is the one thing that will help you deepen connection or will enlighten you if the relationship needs to end.

2. Re-connect by being real. Humility and vulnerability are the soft spot in human relationships that creates connection. Hard black-and-white statements that condemn or judge your partner will widen the gap between you. Being real is the answer to re-connect. Many partners in a relationship think their partner expects something they are not — more muscle, more macho, more sex, or more money. Yet, it has been proven that healthy relationships flourish when two people choose to be vulnerable and share openly with each other no matter the circumstances.

3. Be curious about your partner. It is common for partners in a relationship to presume that the other knows how they think, what’s important, what they don’t like, and how to be there for them emotionally. Yet, this is seldom true. It is critical to be curious about your partner. Curious about what makes them happy and what triggers frustration and disappointment. When commitment in a relationship begins to wane, so does curiosity. You make judgmental statements and conclusions without being curious about why your partner did what they did or even understanding what was said. The lack of curiosity fuels frustration, breaks connection, and accelerates complacency in a committed relationship.

4. Create and maintain a clear conduit for communication. An effective line of communication is like the carotid artery to the brain. When it becomes clogged, the life and health of the relationship is at risk. This includes establishing skills and ways to download everyday experiences and emotional expression within the relationship. It embraces conflict resolution skills. It recognizes circular fruitless arguments and shifts from them by invoking purposeful speaking and listening skills. Partners agree to commit to a fight-fair contract designed to preserve dignity and respect toward each other.

At times I hear struggling couples minimize using the aforementioned tools. Of course, there are many ways to cultivate and maintain intimate connections. That said, couples who sincerely invest in the principles toward solution build a strong foundation for intimacy and fulfill a relationship destined to be more than just roommates.

The Art of Conflict Resolution—Every Addicts Challenge

September 5, 2023 by Ken Wells

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“Peace is not the absence of conflict but the presence of creative alternatives for responding to conflict -alternatives to passive or aggressive responses, alternatives to violence.” —Dorothy Thompson

Most people try to avoid conflict at all costs. It is a dreaded predicament in human relationships. Thinking about what you said has kept many people awake at night. Couples whom I work with in therapy play games, lots of different types of games, in order to avoid conflict. It is common for one or both to be passive, passive-avoidant, or passive-aggressive to avoid addressing conflict.

In every organization, there are unspoken rules that govern the way to deal with conflict. It is important to know the rules, unspoken and unwritten, within the organization in order to navigate conflict. You will need to know who has the power and what is expected within the organization when there is disagreement. Unspoken assumptions usually result in hurt feelings. People who don’t know the cryptic rules in the game of conflict often find themselves scrambling for a light switch in a dark room, trying to figure out the blueprint for conflict resolution. It can be frustrating and humiliating.

Conflict requires direct communication. Contrary to common consensus, fighting is an important component in the cultivation of healthy connections through communication. The operative understanding is a focus on fair, not unfair, fighting. Agree on the subject, share concrete observations, thoughts, and interpretations, clarify feelings, emphasize wants, needs, expectations, listen, summarize, and you have a great start toward conflict resolution. The more direct you are the better the possibility of resolution.

Conflict requires rules for fair fighting. You create them with the person you want to communicate. You can make the rules with one or many, depending on the context. The governing principle is preserving an “I care about you” environment. If you don’t care about the other person don’t have the conversation. Fight fair rules include avoiding name-calling, voice tones, body language, words that connote condescension, domination, interruption, finishing sentences, grand exits, anger/rage explosions, threat talk, etc. Each entity can determine its own rules to guide the communication about conflict. The idea is simple. Not if, but when a rule is broken, the conversation is stopped until the offending party makes amends for the infraction and then you continue. With highly contested issues, the conversation may go slow. However, it often results in a shortcut, given the prospects of unfair fighting.

Once each party has been heard, mutual understanding is the common result. Then, two parties can brainstorm separately, then together, a collaboration or compromise that resolves the conflict. It is simple, not easy.

Codependency is a common flaw that disrupts the process of conflict resolution. Essentially, trying to control what other people think or feel usually accelerates the conflict without resolution. Fearing rejection, desperately wanting approval, and trying to avoid facing difficult emotions are often like pouring gasoline on the fires of stress and tension in a relationship conflict.

Here are a few considerations to prepare you to successfully address conflict:

1. Cultivate a proper attitude toward relationship conflict. If your position is to avoid relationship conflict at all costs, you will most likely be plagued with some degree of intimacy disability throughout your life. If you are charismatic, progressive in thought and manner, and articulate with those thoughts but overwhelmingly concerned with what other people think and can’t stand disapproval, please avoid positions of leadership. Positions of influence require that you stand for principle in the presence of disapproval. It requires that you cultivate acceptance that conflict resolution is a significant responsibility at every level of leadership. Conflict resolution requires that you let go of control of others, places, and things. No small task.

2. Surrender willfulness and embrace willingness. Addicts are not the only people who want what they want when they want it. Willfulness expresses my way or the highway. Some people use nice agreeable language to hide their willfulness. It just doesn’t solve a conflict. An attitude of willingness lessens the grip of control and opens one’s heart to understanding and the desire to brainstorm collaboration and possibility.

3. Let go of power over and incorporate power within and power with. Power-over uses coercion, force, and domination to accomplish its end. It’s like throwing a 5-gallon bucket of dirt on one small weed, thinking that you have solved your weed problem. Sooner or later, not one but many weeds poke their head to the surface of the dirt. Power-over dynamics creates “haves” and “have-nots” and fuels resentment and discord. Power within involves people having a sense of their own capacity and self-worth. Power-with is energy when faced with conflict. It is a concept that sustains community and cultivates conflict resolution. It is a shared power that grows out of collaboration and relationships. It is built on respect, mutual support, shared power, solidarity, influence, empowerment, and collaborative decision-making. It helps to resolve conflict and build bridges within families, organizations, and social change movements across differences (e.g., gender, culture, class). It cultivates the concept of power within.

Conflict is a necessary reality in the community of human relationships. Rather than ignore, avoid, or minimize its presence, may we learn to embrace it and direct its energy toward healing connection in relationships in families, organizations, and communities around the world.

Ignoring the Obvious While Embracing the Improbable

August 8, 2023 by Ken Wells

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“Who so loves, Believes the impossible” — Elizabeth Barrett Browning

Addicts ignore the elephant in the living room. It is obvious to everyone that dad, mom, brother, or sister is acting out in addiction. Yet, nobody confronts the issue. Everyone pretends that there will be a better day. Nobody admits that addictive behavior is running rampant. You drink the Kool-Aid of denial and project that the family is good and everything is going just great.

Families with untreated substance addictions are not the only ones who ignore the obvious while embracing the improbable. There are families who project being very religious while ignoring that dad is a serial philanderer. There are couples who project the image of harmony and happiness in public but who privately barely speak to each other. Is it hypocritical? Sure! Yet, over time those who ignore the obvious gradually learn to believe the improbable is real. There really isn’t a dead dog in the living room!

Businesses and institutions also ignore the obvious while embracing the improbable. There is a certain type of game that is played. Once I worked as one of the ministers at a large dynamic church. It was promoted as the largest of its kind. The lead minister avowed and reported that several thousand people attended his church each Sunday. It was questioned so he asked that I organize a count of worship goers for six weeks. After the allotted time, I reported that there were 1000 fewer people attending the worship service than he boasted. He was very angry and insisted that his estimate was correct and my count was wrong. So we pretended that 1000 people were there that were not. Eventually, the infrastructure of embracing the improbable implodes and reality deflates perception like a deflated balloon. When you ignore the obvious it will eventually become devastating.

Everyone is tempted to embrace the improbable. We don’t want to face the obvious when the reality is disappointing.

Historically, many did not want to think of John Kennedy or Martin Luther King as philanderers but they were. Many wanted to ignore that steroids in baseball were a problem, but they were. I wanted to believe that Lance Armstrong was an unbelievable athlete who did not cheat, but he did. What is obvious, and that which is improbable, bump up against each other throughout life. How do you sort or sift what is real in your life?

1. Don’t play games. Face what is real in your personal life. There are payoffs for people who play games. The games that I reference are not “Ha-ha” games. They are games that you keep you safe in a dysfunctional family. Every family creates rules and gives messages about what is OK and what is not. Family is the cocoon in which children learn to interact with the outside world. When a family is unhealthy, a child will not know the difference between what is hurtful or not. The sphere of their family world is all they know. Unhealthy families become rigid so their rules and regulations become gospel and make it difficult for new information from the outside to penetrate the protective sphere of family influence. So if dad gets drunk on Fridays and screams at everyone or slaps mother because she said something he didn’t like, it is easy for a child in that environment to interpret that all families live like this and that walking on eggshells around dad, with fear and anxiety, is a normal part of everyday living. It takes time and deliberate action to demythologize your parents and the family rules that dominated you. You must first recognize how unhealthy family rules and messages impact you in a negative way. Without this deliberate action, your tendency will be to ignore the obvious and embrace the improbable. The process is unnerving and likely will trigger guilt for questioning the fundamental beliefs that your parents taught, depending upon how dysfunctional your family of origin is. If you learned that you are not to question the authority of your parents, then be prepared to struggle with guilt. You may need the help of a therapist to detach from the guilt and the rules of your family. They are powerful.

2. Once detached, train in observing your behavior around authority figures and the culture you engage at work and other organizations. It is normal to want to please those you work for or with. When things don’t go your way, pay attention to how you respond. Notice when you become triggered and overreactive. Pay attention to what goes on emotionally underneath the surface about the issue that triggers you. If you have a patterned history of struggling with authority figures, it is a signal that you have unresolved family-of-origin issues to address. Maybe your struggle is that you tend to go along to get along. It might mean that you won’t address a principle that you believe in for fear of rejection. On the other hand, you might find yourself quibbling and irritated without knowing why. What you think is a personality conflict might be an issue of unresolved family-of-origin work with your parents. If you don’t address these issues you will repeat ignoring the obvious and embracing the improbable. You must pay attention to your behavior and the games you play as well as the rules of the games other people play. When you learn to detach from both, you will respond from a position of strength and not weakness.

3. Embracing the obvious opens the potential for the impossible. Nothing changes until it becomes real. When you identify the elephant in the living room, you can do something about it. You can separate destructive behavior from the person. You stop playing a game and identify the destructive behavior for what it is. You transform behavior that is experienced as nonproductive to being a curse and destructive into a blessing of resolution and relational connection. This is the essence of what love is about. It is not ignoring what is hurtful but it is leaning into the obvious. Seeing the obvious with mature compassion and love is the way to responsibly create a different world. Love teaches you what is beneath the surface. It helps to see what is hidden to the eye but known to the heart. When you embrace the obvious you can allow the wisdom of love to work its magic in transforming relational dynamics in family, work, and the culture at large. Breaking through denial and facing the dead dog in the living room is necessary to heal unhealthy relationships. This form of love is the dynamic that transforms the impossible within you and creates possible healthy relationships with those whom you engage.

A 5 Tool Relapse Recovery Plan: Tool #3

May 16, 2023 by Ken Wells

John Kennedy Jr. was killed in July of 1999 when he was caught in a deadly graveyard spiral while flying his airplane at night over the Atlantic Ocean. The official report suggested that Kennedy fell victim to spatial disorientation while descending over the water at night.

For pilots, a graveyard spiral happens when you become disoriented, have no visual reference to the horizon, and happen at night when you cannot see. The pilot mistakenly believes his wings are level when they are banked left or right. When the pilot does not increase back pressure on the yoke, the plane starts to descend faster and faster in a banked descent. Pulling back on the yoke, without bringing the wings level, tightens the spiral and in most cases, increases the rate of descent. The harder you pull back, the tighter the spiral, dooming the plane to ground impact.

Physiologically, the pilot can’t see the horizon. Most pilots are unable to feel the turn at the beginning of a graveyard spiral. When the pilot does not trust his/her instrument readings for whatever reason he/she is vulnerable to a graveyard spiral that quickly becomes fatal without course correction. Pulling out of a graveyard spiral requires that a pilot trust their instruments.

Addictive relapse is a graveyard spiral. When an addict fails to trust the instruments of recovery, a crash-and-burn relapse is inevitable.

Here is a list of instruments to be aware of that can prevent a graveyard spiral in recovery.

Accountability: Responsible recovery is built on accountability through cultivating purposed vulnerability. Addicts want to isolate themselves and live life in secret. Accountability intercepts dysfunction because it insists that you develop the commitment to tell on yourself. The strength of a sobriety contract is your willingness to be held accountable to people in your support network for what you put in your inner, middle, and outer circles. When this breaks down the graveyard spiral begins.

Living in Consultation: The 12-step community is a space to cultivate connection. Addicts deepen sobriety and clarify values by living in consultation with a 12-step group. Addicts lose their way when they distance themselves from connection with others in recovery. Your best-isolated thinking puts you into a graveyard spiral that creates crash-and-burn through addictive behavior. Living in consultation is a proven lifestyle that helps you course correct and avoid graveyard spirals. Awareness remains keen to addicts who are open to the considerations and guidance of a sponsor and other 12-step support people. When addicts withdraw, become defensive or compromise consultation, the light of awareness dims. Addicts are not pathetic nor do they lack the capacity to make decisions. However, it is critical to recognize the need to live within limits and seek the guidance of a recovering community. Consistent consultation increases awareness and relapse is avoided. No one cultivates relational intimacy alone. Building a foundation of recovery requires consultation.

Commit to telling on yourself. This tool is absolutely necessary to stay the course in recovery. Vagueness fuels the possibility of relapse. Checking the boxes in recovery is a setup for a graveyard spiral. Checking the box is doing recovery without connecting to heart. This happens when you engage the fringes of recovery community. It comes from a subtle shift in attitude. When there is an opportunity to be vulnerable and share discord and incongruence you gloss over the invite and remain at a surface level of communication. Recovery healing is only present when addicts tell on themselves. This vulnerability must be cultivated at every level of life. As an addict, when you are vague in your check-in, you are in danger of a graveyard spiral. Relapse doesn’t happen all of a sudden. However, when the conditions are right and mature, backsliding happens in an instant. Crash and burn happens quicker than any addict ever thought possible. It is critical to cultivate a resolve to tell on yourself about every aspect of living. Take time to reflect. Is there any level of life that you are vague or unwilling to discuss with your support community? You will know this by examining the stones in recovery that you have left unturned and not surrendered to discussion. Examine all the aspects of your life, your attitudes, your behaviors, and your decisions. If you are vague with yourself or others in your support community you may be in a graveyard spiral and not know it.

Awareness is the third critical tool to add to your toolbox of relapse prevention. It is a skill that requires rigorous honesty with self and a commitment to open-hearted sharing of every aspect of your life with your recovery support community. Examine the congruence of your shares. Are you accountable for your hypocrisies? Have you accepted your inconsistencies as casual without answering to your support community? These dynamics fuel a graveyard spiral that leads to relapse. Awareness is everything.

Deep Listening

May 2, 2023 by Ken Wells

When Someone Deeply Listens to You

By John Fox

When someone deeply listens to you

it is like holding out a dented cup

you’ve had since childhood

and watching it fill up with

cold, fresh water.

When it balances on top of the brim,

you are understood.

When it overflows and touches your skin,

you are loved.

When someone deeply listens to you

the room where you stay

starts a new life,

and the place where you wrote

your first poem

begins to glow in your mind’s eye.

It is as if gold has been discovered!

When someone deeply listens to you

your bare feet are on the earth

and a beloved land that seemed distant

is now at home within you.

This beautiful poem expresses so much of what most people long and yearn for. It is a gift simply to feel heard by another. Feeling heard is more than hearing the sounds and syllables pronounced by another to you. It is engaging the presence of another and comprehending the meaning of the spoken word. Listening is so powerful, yet such an elusive skill. Some experts have said that 85% of all learning is acquired through listening, yet they suggest that 75% of the time we are distracted from what we hear. It is believed by some that only 20% of a lecture is remembered less than one hour afterward. Some believe that human beings attain only 25% efficiency of the capacity of our listening possibilities and that our current span of attention is but only 8 seconds. All this said there remains great potential in the resource of listening to self and another.

Our society fosters a poor listening environment. We are blitzed every day with massive doses of technology to our brain. We are constantly triggered to shift our attention from one thing to another. Algorithms are designed to influence what you listen to determined by what triggered your interest in past sites visited on the internet. There is constant competition for your attention which lessens your capability to listen to yourself and others around you. Some studies suggest that spending more time in front of a computer screen lessens your ability to concentrate because of the influence of distractions to your brain. The challenge to listen is not new. Over 100 years ago William James wrote that there is “a ceaseless frenzy always thinking we should always be doing something else”. There is the urge to do, to declare, to sleep, or do anything other than the work of listening to another. The airwaves are full of talking heads. Seldom do warring countries sit down and listen to each other. It is always for peace talks.

In today’s world, media often distorts what has been spoken. There’s the little boy who thought he was repeating a well-known prayer translated by what he heard grown-ups share numerous times. He began “Our Father who does art in heaven. Harold is his name.” I recall as a young boy listening to public prayers in church. My dad would verbally declare “Grant it Lord” indicating his support of another’s verbal request. As a young boy, I always thought that my dad was comparing God to a piece of granite rock. It is easy to carelessly distort what others say.

Here are some points to remember:

Without developing listening skills you will lose sight of the sacred in life. Addicts must cultivate heart listening. This requires quieting the soul to uncover true yearnings of mind and spirit. There is a constant clamor of distractions that addicts must learn to sort and sift in order to listen to the heart and discover true aspirations. Addicts approach recovery not knowing how to listen to their heart. Rather than seek understanding, an addict is driven to numb pain and avoid discomfort. Yet, the sacred is uncovered when you listen to your truth. Some people like to think that written texts provide a way to know truth without listening to their heart. Through religion, they seek truth packed in sacred texts like the Bible, the Koran, or Bhagavad Gita. But truth is discovered in your heart with assistance from sacred texts like a Big Book in 12-step recovery, etc. There is no understanding without listening to your heart. Addicts must cultivate the capacity to recognize needs that must be met in healthy ways through the identification of their feelings. Breathwork helps to slow inner distraction and to notice feelings. Being able to recognize feelings provides a vehicle to meet legitimate needs in mature and healthy ways. Addicts transform the curse of feeling addictive craving into the blessing of intimacy through meeting needs in a healthy manner by listening to their heart.

Less talk and more listening cultivates understanding that relieves frustration and suffering in others who feel injustice and misunderstanding. Compassionate listening helps to calm reactivity in others. Fear is born from a wrong perception. Trying to correct misperceptions before carefully listening and understanding only fuels debate. As you listen, think about what is behind the words. What does the person want you to know and what meaning is behind the words? It takes courage to listen to someone who is espousing a belief that you do not believe in. Lean into the possibility that you might be changed by what you hear.

Become aware of your “wanting” agenda. Be conscious of your wanting the person’s approval, wanting the conversation to go a certain direction, your desire to fix the person, etc. All of these impact your listening skills. Can you recognize your agenda and let it go? Can you simply seek to understand? Can you stop planning your response while listening to another? Can you wait to express your thoughts and feelings and focus on another? Maybe not even address the misperception until later. It is difficult to listen without speaking when you feel threatened or offended. It is difficult to attend to the spirit of another when aversion arises. We want to control the conversation.

Practice becoming a receptive open presence. Conditioning your mind to listen began with inner listening to yourself without judgment. This requires ongoing training. You then extend your receptive open presence to another. It takes meditation and practice to listen to another without judgment and to attune to their spirit. You will need to anchor with your breath and give yourself care while attempting to do the work of listening to another. Telling another that you have not understood their suffering and that it is not your intention to make them suffer more relieves suffering and struggle. Telling them you are eager to hear more about their suffering heals the greatest divides the world knows. It impacts your significant relationships and offers healing to those who hate you and despise what you stand for.

In a world of divergent interests, pejorative perceptions, and unfriendly resistance toward others who are unlike you, practice becoming a receptive open presence. As you sit with your family and friends during the next holiday, courageously listen to another’s passion and frustration. Practice extreme listening. Find common ground. Always know that when the other person feels heard it is the beginning of trust which heals hate and hurt perpetrated throughout the world by those who choose not to deeply listen.

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