[NOTE: please read the second and third paragraphs from this post before continuing. Important–don’t skip reading them!]
One of the methods of coping that sufferers of C-PTSD use is dissociation, a shutting down to block the trauma’s intensity and a mental escaping from the present, stressful moment into a world of fantasy. As an alternative to fight or flight, dissociation is part of freeze—fawn being used more typically by people-pleasers and golden children.
This dissociation can be in the more advanced form of maladaptive daydreaming, a kind of manic defence escape from what troubles us into fantasy for protracted periods of time. Now, while this escape into fantasy may have served some useful purpose as a way to cope with childhood trauma, when we reach adulthood we can’t allow ourselves to dissociate to the point of it interfering with our lives.
I’ll give an example of a mild form of this problem. I look back on my teen years with regret over my habit, at the time, of daydreaming and excessively fantasizing, hour after hour, about being a great musician. I should have been practicing the guitar for the required hours, gradually overcoming my faults, and perhaps even becoming at least a good musician, instead of being the, at best, mediocre one I am now. The creativity involved in daydreaming isn’t worth much if it isn’t manifested in the real world, demonstrated as a physical thing people can see, hear, read…and admire.
That excessive daydreaming was one of a number of things that helped me forget–temporarily–the school bullying and emotionally abusive family of my youth. Once, however, we’ve escaped the traumatizing relationships we were in with toxic people, be they a narcissistic family or ex-boy- or girlfriends, or ex-spouses, we have to learn to wean ourselves away from the bad habit of excessive daydreaming, as well as all the other, more serious problems that ongoing dissociation can cause. We have to train our minds to live in the NOW.
I’ve discussed this issue before, though from different angles. In Putting the Painful Past Behind Us, I devised an auto-hypnosis geared at persuading us to think of our painful pasts as no longer having any relevance in our present lives; if we think of it more as a dream we’ve woken from, it may be easier to forget and to stop ruminating about. In Rumination, I featured a list of reasons why overthinking the past is not only a pointless waste of time, but is also harmful.
Now, instead of stopping overthinking the past, I’m focusing on getting us to be more present-minded, to being mindful for as much of the day as we can. I’d like to try that by having us do another auto-hypnosis.
Start by sitting or lying down in a comfortable, quiet, and relaxing place, with nothing to distract or bother you. Close your eyes and take slow, deep breaths, in and out, in and out, over and over again. Pay close attention to what is happening in your body.
Imagine yourself standing in a growing, rising pool of water, at first covering your toes and heels, then rising up to the tops of your feet and reaching your ankles. As every part of your body is submerged by this ‘water,’ you feel those submerged body parts tingling, vibrating with relaxation.
This ‘water’ rises up to your calves, knees, upper legs, and thighs. Now, half of your body is submerged in this ‘watery,’ tingling relaxation. It continues up to your waist, belly, and lower back. Your fingers, then hands and lower arms are also submerged.
The ‘water’ rises up to your chest and upper back, as well as your elbows and upper arms, until your shoulders are also submerged, then the water reaches your neck. Finally, your whole head is ‘underwater.’
This whole time, you’ve continued your slow, deep breathing. Now, with each long inhalation and exhalation, count down from ten to one; as each number is passed, feel yourself getting more and more relaxed, so by the time you reach one, then zero, you’re at a maximum state of relaxation.
Now, imagine your nostrils are like the gills of a fish, and breathe in that ‘water’ you’re submerged in. As it enters and permeates your whole body, imagine yourself becoming one with the ‘water.’ This ‘water’ is the infinite ocean that is the entire universe, and like the Hindu notion of Atman‘s union with Brahman, you are now unified with, you’re a drop of water in, that peaceful ocean of everything.
Feel the soothing waves of that nirvana-like ocean passing in you, through you, and out of you, for you are that ocean, or at least you’re a tiny but happy part of it. The waves move up and down, slowly, serenely. Focus on the gentle movement of those waves as they flow through you right now. If you get distracted and catch yourself dissociating, that’s OK: just gently but firmly bring yourself back to concentrating on those peaceful waves. Feel them massaging your soul.
Try to stay focused on this three-part state of consciousness: your connection with the oneness all around you, what I like to call the Unity of Space (that Atman = Brahman idea); your focus on the present, the eternal NOW, what I like to call the Unity of Time; and the up and down rolling of those waves, which for me symbolizes the dialectical unity of opposites, the crests being the theses, the troughs the theses’ negations, and the in-between movements up and down being the sublations of the theses/negations, what I like to call the Unity of Action. Everything is one: there is no more fragmentation.
Focus on these Three Unities simultaneously to bring yourself into full consciousness of the present reality within and around you. Such a meditation is excellent practice in concentration, and doing it regularly, every day, over time should help you become more habitually present-minded, since it will discipline your mind to stop drifting off into dissociations. It will also help you to calm your mind, be more peaceful, and feel more connected with the world, less alienated.
The Unity of Time combines present-mindedness with an instinctive understanding of the eternally cyclical nature of reality, symbolized not only by those undulating waves, but also by the ouroboros, as I’ve discussed elsewhere. I find focusing on the cyclical motion of the waves to be helpful in keeping my mind from wandering from the NOW. Keep your mind on those up-and-down wave movements, and stay in the present.
Now, if you don’t like the meditation/visualization I’ve proposed above, remember that you can develop present-mindedness through the practice of other meditations, such as chanting the mantra Aum; counting slow, deep breaths; or staring at a single object. The basic principle is to do one thing and concentrate only on that thing you’re doing, not allowing your mind to wander.
What matters most is that, in developing your skill at sustaining your present-mindedness, you’ll be ruminating less, agonizing over the past less, feeling more peaceful, and enjoying more of your real life, which is right here in front of you, and which is now and only now.