Stoic Exercises
Otherize
It is far easier to look at something objectively and to maintain equanimity when little inconveniences, or
even disasters, happen to others rather than to ourselves.
Someone else’s mother died we say, “This is part of life.” “Life goes on.”
Our mother dies we say, “Poor me, this is a catastrophe!” “Why did this happen to me?”
Take the View From Above
Your problems cannot be such a big thing in the grand theme of your life. From above things seem more trivial, which helps you to see it with indifference and that everything is fleeting. Look at what problems single people are concerned about.
Remind Yourself of the Impermanence of Things
We don’t truly own things. Your car can be stolen. Your house can burn down. You can lose your hair, even your body. Don’t get attached to things, they do ultimately not matter. Your favorite t-shirt? A piece of wool…
Remind yourself how precious life is here and now, and how precious your loved ones are, because they
may soon be gone
Think of Yourself As Dead
This is from Marcus Aurelius: “Think of yourself as dead. You have lived your life. Now take what’s left
and live it properly.”
You died last night and are now given a second chance on earth. Make two lists: 1. What are the most important things in your life? 2. What do you actually spend your time with? Compare the lists and choose one thing you will optimize in the next days.
Speak Little, Speak Well, Don’t Gossip, and Listen Instead
Epictetus said we should only speak if necessary and not about common-place stuff. “Above all don’t gossip about people, praising, blaming or comparing them.”
Observe yourself and others in conversations. Do you see how everybody is trying to connect what’s being said with themselves? Don’t speak too much, try to listen and support others. Make them feel good.
Think Before You Act
calm down, take a deep breath, and resist the impulse to react immediately. We do not want to respond impulsively to impressions, so take a moment and ask yourself, “I’m getting angry… Does this make sense? What exactly happened?”
Have a Role Model in Mind
Bring awareness into everyday situations and ask what your role model would do. Or ask what
the perfect dad, mum, brother, friend, husband, lover, sports man would do
What Is the Worst that Could Happen?
When you set out to do something, ask yourself, “What is the worst that could happen?”
What are you planning to do in the next days? Visualize what could go wrong and decide on a
smart response. What if… then I will…
AMOR FATI ( love your destiny )
When something happens to you, ask yourself whether you can do something about it or not. If not, if it’s not under your but under fate’s control, then accept it as it is. There’s no sense in fighting with reality, it’ll only make you miserable
Count the blessings
“Don’t set your mind on things you don’t possess as if they were yours, but count the blessings you actually possess and think how much you would desire them if they weren’t already yours. But watch yourself, that you don’t value these things to the point of being troubled if you should lose them.” – Marcus Aurelius
Actions
Don’t buy stuff you don’t need.
Appreciate the things you already have.
Don’t get too attached to these things you’re grateful for
Buy Tranquility
tarting with things of little value – a bit of spilled oil, a little stolen wine – repeat to yourself: ‘For
such a small price I buy tranquility and peace of mind.’” – Epictetus
Bring awareness into your life and whenever something is arousing anger and discontentment within you, tell yourself, “I buy tranquility instead.”
Reflect Your Day
What good did you do today?
What could you do better?
And how could you be the best version of yourself?
NEGATIVE VISUALISATION
I have often mention how the phenomenon of Hedonic Adaptation means that we constantly get used to the things we have and then begin to take them for granted. Negative visualization is a simple exercise that can remind us how lucky we are.
Examples
Losing all your possessions
Never having met your spouse
Losing a family member
Losing a sense such as your sight or your hearing.
Examine Your impressions
So make a practice at once of saying to every strong impression: ‘An impression is all you are, not the source of the impression.’ Then test and assess it with your criteria, but one primarily: ask, ‘Is this something that is, or is not, in my control?’ And if it’s not one of the things that you control, be ready with the reaction, ‘Then it’s none of my concern.’ (Enchiridion I.5)
Pause and take a deep breath
Remember, it is not enough to be hit or insulted to be harmed, you must believe that you are being harmed. If someone succeeds in provoking you, realize that your mind is complicit in the provocation. Which is why it is essential that we not respond impulsively to impressions; take a moment before reacting, and you will find it is easier to maintain control. (Enchiridion XX)
We can familiarize ourselves with the will of nature by calling to mind our common experiences. When a friend breaks a glass, we are quick to say, ‘Oh, bad luck.’ It’s only reasonable, then, that when a glass of your own breaks, you accept it in the same patient spirit. Moving on to graver things: when somebody’s wife or child dies, to a man we all routinely say, ‘Well, that’s part of life.’ But if one of our own family is involved, then right away it’s ‘Poor, poor me!’ We would do better to remember how we react when a similar loss afflicts others. (Enchiridion XXVI)
Dont Speak Too much about yourself
In your conversation, don’t dwell at excessive length on your own deeds or adventures. Just because you enjoy recounting your exploits doesn’t mean that others derive the same pleasure from hearing about them. (Enchiridion XXXIII.14)
Why am I doing this?
Let no act be done without a purpose, nor otherwise than according to the perfect principles of art. (Meditations IV.2, see also VIII.2)
Take another’s perspective
When a man has done you wrong, immediately consider with what opinion about good or evil he has done wrong. For when you have seen this, you will pity him, and will neither wonder nor be angry. For either you yourself think the same thing to be good that he does or another thing of the same kind. It is your duty then to pardon him. But if you do not think such things to be good or evil, you will more readily be well disposed to him who is in error. (Meditations VII.26, see also IX.34)
Memento Mori ( Remember Death)