#005 Call to Rebellion, The Pattern + Three Worlds Meditation
Hey, friends. Welcome to a fresh edition of The Now newsletter.
There have been a record number of new subscribers this week, which is so cool.
I’m not sure where you’ve all come from, but thanks for being here. It truly means a lot.
I haven’t got a snazzy intro for you this week, but I hope you find something to sink your teeth into below.
Much love,
— Jonathan
One mind-expanding idea: Call to Rebellion 💡
Imagine you’re at a zoo.
As you approach the enclosure for the resident Bengal tiger, you notice the majestic animal is pacing back and forth.
The tiger’s head hangs low, its movements seem sluggish and you notice a well-worn path in the dirt, a path the tiger has paced over and over again.
You spend a few minutes observing the tiger as it continues to pace, back and forth, from one side of its artificial enclosure to the other.
Something feels off about this to you.
It’s clear the tiger is anxious or depressed, or suffering from what scientists call “learned helplessness”. You’ve heard that caged animals can behave in this way, but this is your first time seeing it.
It’s not hard to understand why the tiger seems withdrawn.
She’s been removed from her natural environment. Injected with sedatives. Experienced trauma. Locked inside a small, artificial enclosure. Fed processed (already dead) food. Unable to roam freely. Forced to adjust to a way of living that doesn’t align with a tiger’s natural instincts.
Of course she’s unhappy, you think.
The solution to the tiger’s suffering seems obvious, too.
You don’t immediately think, “This tiger needs to go to tiger therapy and get a prescription for tiger anti-depressants so it can feel better about living in a zoo and stop feeling sad about having to suppress its wild instincts”.
You don’t think the tiger needs to “get over it” and make the most of its situation.
You don’t consider showing the tiger a YouTube clip of Tony Robbins explaining the power of positive thinking.
As you watch the tiger pacing, you can understand its situation is not its fault and its response is entirely reasonable.
You conclude that the best thing for the tiger would be to set it free in its natural environment, to allow it to pursue its true calling, rather than attempting to force it to adjust to a sub-optimal way of life.
Imagine if you took the same approach to your own suffering?
This is an excerpt from the essay, A Call to Rebellion: A New Story About Depression, which you can read in its entirety on the website.
One curiosity-igniting link: The Pattern 🔗
Writer, builder of joyful internet businesses, and all-round Twitter good dude, Rob Hardy, is part way through publishing 100 posts in 100 days on Substack.
He’s been dropping banger after banger, but this mini-essay, The Pattern, really resonated with me.
It’s the best thing I read this week.
It speaks to an insidious force I’ve seen and felt, but Rob’s done a fine job of putting words to it and exposing The Pattern for all that it is.
If you’re a creator, or simply someone intent on forging your own path in the world, I’m sure you’ve experienced The Pattern, too.
Once you see it, you can’t unsee it.
“A life dictated by The Pattern is one where we end up on our deathbeds overcome by regret, because we always sensed the possibility for a life of vitality and connection lurking beneath the surface, but never had the courage to follow it.”
Read ‘The Pattern’
One life-altering practice: Three Worlds Meditation 🔥
I’ve experimented with quite a few styles of meditation over the years.
Three Worlds Meditation is something I’ve adapted from several other – and admittedly, similar – modalities.
I find the simple, progressive nature of this meditation to be really helpful for tuning in to myself and the world around me.
If you’re inclined to get distracted or bored during meditation, try giving this a go.
I’ve been doing this most mornings for about 4 months now.
How to do it: Three Worlds Meditation
Get in a comfortable position. You can set a timer or just do it for as long as you feel. Start by taking a deep breath in through your nose and exhaling with a loud sigh *ahhhhhh* (this is a shortcut to your parasympathetic state). Then breathe slowly and naturally, in and out your nose if you can.
1. The Outer World: Tune in to your environment. What can you see around you? Now close your eyes. What can you hear? Feel? Smell? Taste? Awaken your senses to the world around you. Do this until you feel safe and grounded in your space.
2. The Under World: Tune in to your body. Are you holding any tension or tightness? Pain or discomfort? Do a short body scan from the crown of your head, to your forehead, eyes, jaw, mouth, throat. At each point ask, “Can I soften?” Continue until you reach your feet and your body feels soft and relaxed.
3. The Inner World: Tune in to your internal state, your thoughts, emotions and energy. How do you feel? Can you name these feelings? If feelings or thoughts arise, feel free to interrogate them gently or simply let them go and return to your breath. Continue until you feel calm and balanced.
You may find that you drift between the different worlds during this meditation. That’s fine. Just allow whatever comes up to come up.
I suspect there may be a fourth world to add to this mediation at some point. I’ve only dipped my toe in it a few times, but if I’m ever fortunate enough to spend more time in that world, I’ll let you know.
I’d love to hear from you if you try this meditation, particularly if you find it useful or have constructive feedback.
That’s it for this week. Wherever you are in the world, I hope you find a reason to smile today.
I’ll leave you with one of my favourite Kurt Vonnegut quotes:
Thanks for reading,
— Jonathan