HOW IS A PEANUT BUTTER & JELLY SANDWICH LIKE MINDFULNESS MEDITATION?

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So how IS a peanut butter and jelly sandwich like mindfulness meditation?

“IT’S NOT!” (…Cue awkward silence . . . )

Okay! But we can imagine! Try this:

Peanut butter is sticky. So is attention.  Just like peanut butter sticks to bread, we can stick our attention to anything we need to deal with. If we’re fascinated by something, it’s actually hard to scrape our attention OFF that thing. Like checking someone’s online status that they keep changing all day. Or getting to the next level of a computer game. But if there’s a task we would rather avoid, then we have to dig out LOTS of attention from the jar and glob it onto that nasty task (if only that would make it TASTE better!) until we’re done.

Jelly is floppy. So is relaxation. Ever seen jelly stand straight and tall? Me neither. Sometimes when we first wake up in the morning, we feel just like jelly. All relaxed and peaceful. If we want to get up and do stuff, first we have to stretch and flex, just to un-jellify our muscles.

So let’s say we have two slices of life. (LIFE?) Okay, let’s start with  bread. And we want to fill the space between those slices with two things: peanut butter and jelly. It’s a no-brainer that we want good coverage. No big gaps. So we spread the PB evenly and flop the jelly all over.  But we try to keep it on the bread.  Not just spill globs over the edges. Same with meditation. Simple! Two slices of life, with a bit of time in between. (Time, space, whatever.) We just stick our attention onto ‘right now.’ We try to keep it from spilling over to other times. Most of us love thinking about times that are NOT right now. ‘Right Now’ is the hardest time to think about, in a weird way.

Next, we let our floppy relaxation spread itself, all over the same time-sandwich as our attention.

There’s one other way to explain all this. If you’ve read other stuff about meditation, like the book, Peaceful Piggy, you may have read about letting your breath just do what it ‘wants’ for a while. For most people, the breath is the easiest thing to pay attention to. –Without ‘doing’ anything, that is. It’s a very very old way of just recognizing that right now, you’re giving yourself permission to ditch, on all other times and just pay pure attention to ‘right now.’

So, usually, we don’t even think of full-on attention and full-on relaxation together. Or anyone spreading them all over each other.  But here’s the trick.  While we’re busy paying attention, we don’t have to actually DO ANYTHING. (WHAT?!) That’s right. Sure, it’s weird to think of paying attention but doing nothing. So it’s not quite totally nothing. Just nothing we have to THINK about doing. That’s where the breath comes in. It’s one of the things that our body CAN pretty automatically. We don’t have to work at it. (Okay, our bodies do other things almost automatically too. But we’re keeping it polite here!

Ever been so tired that you just HAD to do nothing? Maybe it was a ‘good’ kind of tired. Maybe you played a game so hard or got such a big chore done that YOU were done, but you felt oddly relaxed and you just enjoyed soaking up that relaxation. Nothing else was allowed into your mind or body. That feeling is close to what meditation feels like.

‘Noticing’ is an even better word than attention. All we have to do is keep quiet and keep ‘noticing’ what our breath feels like doing, in each moment. It changes a tiny bit, now and then. That’s got the sticky attention part going. What’s cool is that the floppy relaxation part kind of just spreads itself. We just let it.

If we notice some particular tense muscle somewhere, hey, flop some jelly on that part — okay not literally. Just let that part relax, especially. BUT: Just so we don’t fall asleep, we find the most comfortable-but-alert position we can. First time learning this, that might be sitting straight up. It might be in a chair or on a cushion, legs crossed or not. “Is there such a thing as TOO relaxed?” Well, only in meditation. If our PB & J sandwich has one whole jar of jelly in it, we won’t get to taste the normal-size layer of PB.

Same principle here: If we’re TOO relaxed, we can’t pay attention. We just fall asleep. The opposite is kind of disgusting too: A whole jar of peanut butter in your sandwich means you won’t get to taste the normal-size layer of jelly. (Same thing: If we work SO hard at paying attention, there’s NO WAY we can relax.)

‘Breath’ to the rescue. It’s totally enough, just to keep bringing our attention back to the breath. For sure, our attention will sometimes slop over a bit, to other times besides now (things that happened; things we have to do; things we worry will happen) kind of like a puppy that wants to run here and there to explore. We call our attention back gently and kindly, as we would that puppy. . . . Happy breathing!

Yours in health and development,

Ken McCallion, Registered, MA, CPsych Assoc

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psychologyisgrowth

–a ‘Use-Me-Now’ resource for teens, babysitters,

maybe parents:

So how IS a peanut butter and jelly sandwich like mindfulness meditation? “IT’S NOT!”   (…Cue awkward silence . . . ) 

Okay,  but we can imagine. Try this:

 

Peanut butter is sticky. So is attention. On purpose, we stick our attention to the thing that we focus on. Just like peanut butter sticks to a slice of bread. If we’re fascinated, it’s hard to scrape our attention off that fascinating thing. –Like getting to the next level of a computer game. If it’s a job we would rather avoid, we have to dig out LOTS of attention, to glob onto it, until we’re done. 

Jelly is floppy. So is relaxation. Ever seen jelly stand straight and tall? Me neither. Sometimes when we first wake up in the morning, we feel just like jelly, all relaxed and peaceful. If we want…

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Toward Predictive, Preventative Programming in Schools

Mental health in schools is kind of like mental health anywhere else. Building and maintaining it both depend on a great many things ‘going  right.’ So how can a parent, or for that matter even a hard working teacher, even get the big picture of a student’s school day? Of what they are going through?  One place to start is to piece together all available professional input and to organize it in ways that make sense to the average person. Luckily, stacking things in a bio-psychological way (symbolized by the ridiculously tall school house here) makes sense of a lot of things to a lot of people. It’s also consistent with newer ways of looking at mental health. But this approach is going to be the subject of a workshop at Canadian Mental Health Association in June, by me, so respecting the limits of not double-publishing material now promised to the CPA, I’ll have to ask folks to wait at least until mid June before  say more. (The concept map shown here was previously web-published.) In the meantime, this is the active team approach already in use at Psychology is Growth.

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Meet the Practitioner

🔒USE THE CONFIDENTIAL, SECURE PATIENT PORTAL TO ASK A QUESTION🔒

The key to best health outcomes for you as patient OR your child, is integrated care by as many different health professions and para-professions as necessary. Whether the needs of your child, adolescent, or you as adult are emotional-relational, or centred on learning and achievement, or both, you deserve effective, time-optimized care. In some cases, there may be both health professionals and educators on the team.

As a full member of the College of Psychologists of Ontario (CPO), both for Clinical and School Psychology, I am registered to practice with Child, Adolescent and Adult clients in Ontario. I uphold the standards of outcomes-directed practice which have made psychology on of the most progressive forces for wellness and healing, that our era has to offer.

Being also a member of the National Association of School Psychologists (US) and the Ontario group, OAPA, mean that your practitioner participates in resource and research networks that offer the most updated methods and insights, for thoughtful integration with long-established, sound, best practices.

Such a cliche is the word “teamwork” now that we can almost call it ‘the T-word’ now. On the other hand, professional problem-based-learning means at three things:

First, we see you as an individual; not strictly a ‘patient.’

Second, as colleagues, we’re regularly learning from each other.

Third, anything we don’t know, we find out, and we strive to do so in time for it to make a difference in your care.

Preventative health care is also a growing part of psychological practice today. Practitioners, administrators and politicians can all find themselves struggling with methods of service delivery which may unintentionally punish providers for taking ‘extra’ time to do preventative work. Understandably, care systems may also reward practitioners for giving just-equitable time-per-patient. Sameness is not always fairness. Care integration means that everyone works preventatively and helps assemble the big picture. We exchange ideas constructively and plan strategically for your wellness, or your recovery.

Yours in health and development,

Ken McCallion, Registered, MA, CPsych Assoc

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Please use voice mail for any personal or private information. here, you can ask question, request a call about an appointment or leave a comment. Yours in health and development, KM

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HOW IS A PEANUT BUTTER & JELLY SANDWICH LIKE MINDFULNESS MEDITATION?

–a ‘Use-Me-Now’ resource for teens, babysitters,

maybe parents:

So how IS a peanut butter and jelly sandwich like mindfulness meditation? “IT’S NOT!”   (…Cue awkward silence . . . ) 

Okay,  but we can imagine. Try this:

 

Peanut butter is sticky. So is attention. On purpose, we stick our attention to the thing that we focus on. Just like peanut butter sticks to a slice of bread. If we’re fascinated, it’s hard to scrape our attention off that fascinating thing. –Like getting to the next level of a computer game. If it’s a job we would rather avoid, we have to dig out LOTS of attention, to glob onto it, until we’re done. 

Jelly is floppy. So is relaxation. Ever seen jelly stand straight and tall? Me neither. Sometimes when we first wake up in the morning, we feel just like jelly, all relaxed and peaceful. If we want to get up and do stuff, we have to stretch and flex our muscles, just to un-jellify them.

So let’s say we have two slices of life. (LIFE?) Okay, bread then. Let’s start with bread. And we want to fill the space between those slices with two things: Peanut butter and jelly. It’s a no-brainer that we want good coverage. No big gaps.  So we spread the PB evenly and flop the jelly evenly. Also, we try to keep it on the bread, and not spill globs over the edges.  Same with meditation. Simple! Two slices of life, with a bit of time in between. (Time, space, whatever.) We just spread our sticky attention inside ‘right now’ and try to keep it from spilling over, to other times, besides now. Then we let our floppy relaxation spread itself, all over the same time  as our attention.  

There’s one other way to explain all this.  If you’ve read other stuff about meditation, like the book, Peaceful Piggy, you may have read about letting your breath just do what it ‘wants’ for a while.  For most people, the breath is the easiest thing to pay attention to, without ‘doing’ anything. It’s a way recognize that it’s only this time, only right now, that we’re paying attention to. 

While we’re busy paying attention, we don’t have to actually DO anything.  (WHAT?!) That’s right. Sure, it’s weird to think of paying attention to ‘nothing.’ So it’s not quite totally nothing.  That’s where the breath comes in, because it’s one of the things that our body ‘does’ all the time.  We don’t have to work at it. (Okay, other stuff too, but we’re keeping it polite, here.)  

Here’s where the magic of relaxation comes in.   Ever been so tired that you just HAD to do nothing?  Maybe it was a ‘good’ kind of tired because you played hard or got a big chore done?  That feeling is really close to what meditation feels like. 

‘Noticing’ is an even better word than attention. All we have to do is keep quiet and keep ‘noticing’ what our breath feels like doing, in each moment.  It changes a tiny bit, now and then. That’s got the sticky attention part going. What’s cool is that the floppy relaxation part kind of just spreads itself.  We just let it.

If we notice some particular tense muscle somewhere, hey, flop some jelly on that part — okay not literally. Just let that part relax, especially.  BUT: Just so we don’t fall asleep, we find the most comfortable-but-alert position we can. First time learning this, that might be sitting straight up. It might be in a chair or on a cushion, legs crossed or not. “Is there such a thing as TOO relaxed?”  Well, only in meditation.  If our PB & J sandwich has one whole jar of jelly in it, we won’t get to taste the normal-size layer of PB.

Same principle here: If we’re TOO relaxed, we can’t pay attention. We just fall asleep.  The opposite is kind of disgusting too:  A whole jar of peanut butter in your sandwich means you won’t get to taste the normal-size layer of jelly. (Same thing: If we work SO hard at paying attention, there’s NO WAY we can relax.)

‘Breath’ to the rescue. It’s totally enough, just to keep bringing our attention back to the breath. For sure, our attention will sometimes slop over a bit, to other times besides now (things that happened; things we have to do; things we worry will happen) kind of like a puppy that wants to run here and there to explore. We call our attention back gently and kindly, as we would that puppy.                        . . . Happy breathing!                      

Yours in health and development,

Ken McCallion, Registered, MA, CPsych Assoc

If you have questions or would like to see about an appointment, feel free to use the contact form, below.

Your name or other identifier

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Please have staff call, to book an appointment. Practitioner, please briefly respond on non-confidential email. I will also leave a voice message. Practitioner, please give a brief, general email response.

This form is not confidential, so please safeguard your personal and health information. This request form is not confidential. Voice mail is available at 416-698-0999; dial 206 right over the main message.

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TEMPERA- MENT, ATTACHMENT AND SIBLING RIVALRY: “I saw you get borned–You were disgusting!”

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The cases below are entirely fictional and based on many years of clinical experience.

[ Toronto ] How do they come up with this stuff? Whether that’s truth or more likely, fantasy, it hurts, badly.  In Siblings Without Rivalry, Adele Faber & Elain Mazlish,  nicely reined-in Alfred Adler’s  idea that the ‘will to power’ among sibs was always the big deal. — It depends.  Then Melitta Schmideberg  opened our eyes to the parentified child who gets to be boss, but suffers for it in the end.  Most recently, thoughtful minds like Kristin Caspers and her colleagues have been unfolding mysteries of sibling attachment.  One reason it’s still a bit of a schmaz is that we haven’t seriously looked at sibs through the lens of their inborn differences; that first layer of personality which we call inborn temperament.  Wouldn’t you love to know your child’s inborn layer of personality?  Try this:   http://steinhardt.nyu.edu/insights/profile 

To get a quick read on each of your offspring, be they alike in temperament or not at all, you can complete the above, New York University 38-item online questionnaire WITHOUT giving any identifying data.  Click SUBMIT and you’ll see a four-column chart that just may become a go-anywhere mnemonic for you. (There’s also a teachers’ version, on the same site.)

Temperament is a latin word that suggests different ‘colourings.’ To put this another way, as babies, we come in different emotional flavours. And that, fellow parents, plays mightily into how each of us responds to our own “little, live-in Zen Masters” (as Jon Kabat-Zinn once called them).

SUCCESS STORIES

Most of us can remember at least one pair of sibs who shouldn’t be allowed to get along so darn well. It makes rest of us feel bad.  Odds are that both of them felt safely connected to at least one of their parents.  These two sibs are among the fortunate few who enjoy a secure bond (as an attachment psychologist would say). They may have sibling tiffs, but their war games never extend to that classic, calculated, surgical strike against self-esteem, which so shocks parents and dismays peers. A friend who grew up as the eldest once confessed to me that he, along with his second sib, convinced Sib 3 that she was adopted—As if that would be a problem.  But, to an innocent four year old, you bet.  Their parents dealt with that one, mighty quick.  Much healing ensued.  And it seems that some sib pairings in this family got a little stronger, once kids realized how serious their parents were, about treating everyone equally.

I SAWED YOU GET BORNED! YOU WERE DISGUSTING!

Why would an elder sib aim so low?  Because, at least in the formative years, their own self-esteem is the flip side of their security with parents.  The less secure we feel, the less valuable we feel, and so, the more we try to cut that seemingly favoured sibling down to size.  Enter parental problem-solving.  Most of us will be tempted to say to our child, “That was really immature/low/beneath you/small of you.” Here we go, saying this to the very child who almost certainly feels, despite our most loving efforts, less valued right now. They are just choosing an inappropriate way to fend off that feeling.  This situation is so common for elder sibs, in relation to the next child, that most psychologists once thought it was inevitable. (Hence the ‘dethronement’ concept.)  That was before John Bowlby and Mary Ainsworth changed our view of child-parent bonds forever.  As the Gershwin brothers would say, It Ain’t Necessarily So.

“MY KIDS FEEL SECURE WITH ME.”

“So they won’t be doing that.”  You may be bang on. Enjoy this great blessing. Your grandchildren stand a good chance of inheriting this blessing as well. Quit reading now and send this post to three friends who are a bit less lucky. In Canada and the United States at least, most of us are wrong when we assume that our kids feel consistently secure with us.  It’s tricky stuff, for most parents, to build durable security with each child. It’s especially so, if our kids are born different from each other. That usually means one child’s inborn temperament is more like the parent’s, while another child’s temperament is unlike the parent’s. Psychologists call this ‘temperament goodness-of-fit.’  Having a difficult fit with our child doesn’t prevent us from building attachment security.  It just makes it trickier.  Child and parent don’t really ‘get’ each other, at first. A parent with strong emotions may, for example, have to work harder to tune into Sarah, than to Samir . . .

SARAH & SAMIR – INTO THE BREACH

Samir freaks out at the sight of their common friend’s blood in a serious injury.  Bravely, shakily, tearfully, he helps open the bandages and dials 911. Sarah thinks everyone’s being rather dramatic about it all.  She doesn’t help until she’s directly told to, as clearly and calmly as possibly, being told the exact steps she must take, right now:  “Sarah, you need to get a blanket from the closet and come straight back. Good. Now open the blanket and put it over your friend. Good. Now stand at the door and watch for the ambulance. And Sarah, this is going well, because you’re helping.”  Neither child acted out.  Both deserve equal recognition.  Sure, it was harder for Samir, emotionally.  But Sarah probably learned more, ethically. She’s now a better team member. Let’s not take that away from her, by asking ‘why’ she needed to be ordered (gently) into it.  She just did.

MACKLIN & DION: WHY CAN’T YOU TWO JUST LEARN TO GET ALONG?

Sib to sib, inborn differences can be confusing and frustrating. They have a lot less experience with this stuff than their parents.  Macklin loves sports and contests and kids’ novels and chess.  Dion can’t stand any of those. Dion draws and paints and asks deep questions at dinner—whereupon Macklin rolls his eyes and tries to leave the table. One of the worst parenting responses we can make is to insist that Macklin and Dion spend more time together, find some common interests or ‘just learn to get along.’ (What does that even mean?)  In a way, we are telling both of them both to please, not be themselves.  Polite, considerate and distant may all they ever are, with each other, for decades.  That is not a failure of parenting. It is a success.  If both of them reach some level of security with at least one parent, odds are, they will both grow up to have friends, understand themselves somewhat, and achieve at their potential.  As adults, if they care, and they work at it, they will discover unsuspected, interesting aspects of each other—and therefore, of themselves.  No blame in coming late to that party. As kids, they simply weren’t meant to be so close.

SOMMAYAH & JULIA:  THE PLOT SICKENS

Sommayah (16) and Julia (14) were not on equal footing.  Julia was falling behind in school.  Her parents reduced her screen time on all devices to two hours a day and bought her the cheapest !@#$%^&*! cell phone EVER, with only texting and calling. It would be confiscated if used in class.  Sommayah, doing well in school, had no such restrictions.  She loved her sister but didn’t quite ‘get’ her, emotionally.  At lunch time, Sommayah neglected to introduce her sister to a group of her new friends when the two sisters ran into them.  After a few agonizing minutes, Julia left, hiding her tears.  Getting home first, Julia hid some of her mother’s best jewellery in Sommayah’s room (usually a much younger child’s stunt, but Julia was really losing it here).  She was expressing her view of Sommayah as seemingly the ‘thief’ of parental affection—and of course, trying to get her in trouble. Fortunately, Sommayah had a change of after-school plans and discovered the stunt before her mother did, but felt deeply hurt by her sister. Their parents arrived home to find both girls in tears, and trading loud litanies of past hurts.  They would not speak to each other, for weeks.

Once in a while, sibling rivalry may contribute to truly unhealthy child or teen behaviours.  This family may have a need for evidence-based behavioural consultation. (In more involved cases, one child might also have a diagnosable, treatable disorder.) The rivalry itself can be treated too. But it is neither the symptom nor the cause. It just is. When the treatment team includes a psychologist who understands temperament and attachment, then treating the behaviour (or disorder) will almost always strengthen child-parent attachment, too. Then the rivalry has fewer emotions driving it, and becomes likely to respond to behavioural work (or just fade out).

Sommayah and Julia both went to therapy with separate therapists, but Julia, more-so. Both had the option of inviting a parent to sit in, any time. Both did.  In two months they were ready to take on full-fledged family therapy with an attachment-aware social worker.  Gradually they became peaceful siblings for the first time. One could begin to see that, when they truly need each other, they will always be there.

But who felt they learned the most?  The parents, of course.  They learned how very different their two daughters’ needs are, in emotional parenting terms.  Sommayah shrugs off public display of affection and is perfectly happy just knowing that her parents will listen, lovingly, whenever the need arises.  Emotionally, what Julia needs most from her parents is expressed warmth every day, frequent firmness (though soon she needed less-and-less of this) and well-timed, smiling, full-on reminders of parental confidence in her abilities.

Finally, they learned how Julia positively thrives when her different, emotional needs are understood as core aspects of who she is; and who she can become.  Julia became interested in social work because she recognized in the family therapist a person with strong emotions very like her own, and these actually made her pretty effective at her work.  And oh yes:  Julia DID eventually earn an upgrade, from that cell phone.

The above cases are entirely fictional and based on years of clinical experience.  

Ken McCallion, Registered, MA, CPsych Assoc (Ontario)

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THE ‘ INVEST IN CHILD-PARENT BONDS’ ISSUE

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WHERE DOES ATTACHMENT ‘COME FROM?’

(ONTARIO) From the heart, of course. But so many parent who have lots of heart still struggle with it.  Take comfort in the fact that you are in the majority.  –A large majority actually, at least in Canada and the U.S.  Blame it on technologically focused society, hyper-mobility or the six-day corporate work week, for decades now (at a minimum) most of us have been growing up with overriding, child-parent ‘issues.’  That is: Most of us as parents have our own attachment 

These are typically the big pieces, in how each of us manages the relationship, with each child we have. For most of us, our own uncertainties about ‘how to be’ just plain get in the way.

WHAT? ARE YOU SAYING WE’VE ALL BECOME SELF-ABSORBED PARENTS? No.  It would be amazing if every one of us could always feel good about ourselves and about our child—and at the same time!  But unless you’re among the fortunate few (and it has very little to do with economics) who have grown up feeling over-archingly secure and con-fident your-self, or you have done some very advanced personal growth, that often turns out to be one !@#$%^&*! challenge.

WHAT IS CO-REGULATION? 

How we learn to handle the toughest times and how we figure them out, as a child-parent ‘team’ makes all the difference.  How can two such unequal people truly be a team? That is the emotional genius of parental learning. We don’t have to be born to it, or be experts in anything, just to get there with our own child. No honest parenting expert out there got to be so, without paying their dues. But for most of us, it takes time. And it’s trickier if child and parent happen to be ‘born different.’  Child and parent can have different, inborn temperaments (from the latin for colouring—as in tempera paint.)  It’s quick, easy and enlightening to get a read on your own child’s temperament just by going to Prof. Sandee McClowry’s website at NYU’s School of Nursing:

http://steinhardt.nyu.edu/insights/

You won’t have to give any identifying information and you’ll immediately get a parent-friendly, memorizable profile that looks like this, with X’s where your child’s four basic temperament factors stand. You’ll also strike a blow against the tyranny of psycho-logical tests that only clinicians can give and interpret.

–In truth, these tests are invaluable, when needed.  But, as parents, many of us feel empowered when we realize psychologists do NOT have a monopoly on guided insight. There’s simply no need to keep all of it behind the jewelry counter. McClowry’s book, Understanding Your Child’s Unique Temperament helps us take next steps.

Bonding is much easier when child and parent both have the same, inborn, foundation layers of their personalities. But how many times have you heard a parent exclaim: “OMG, what is with Kid-2, here?— My first one was so easy!” (Or the exact opposite.)  We simply come in different emotional flavours, right from the start.

OK, SO WHERE’S THE QUICK ‘N’ EASY PARENT TEMPERAMENT PROFILE?  

Great idea!  But our temperament gets overlain with other layers of our person-alities, throughout life:  our own  childhood bonds with either parent; our social learning with peers; and finally, what we each build on top of all that:  our adult self-concept. Still, in our closest relationships, where we truly must be, or can’t avoid being our truest selves, our natural, inborn differences re-emerge. Stuff that our colleagues would never guess would push our hot buttons can be ridiculously easy for a family member to target if they’ve had too much stress (and for some reason, you seem to be part of it).

Now, none of us would like to admit it, but we can find ourselves doing the exact same thing with our own kids when we’ve had too much stress. That can confuse both child and parent. But as parents, we can learn to bridge that gap. When we do, we show our child: Not only can I comfort you when you’re scared; not only do I too recall having that kind of disgusted, overexcited or stunned feeling, but even when I mess it up as your parent, I can still figure it out. (Or if you can’t, at least now you know what kind of help will actually help.)

Through co-regulation, we show our child that growing up never ends. Self-regulation is the magic of how kids can then keep building, more independently, on that.

Ken McCallion, Registered, MA, CPsych Assoc

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