Breakfast with Seneca: A Stoic Guide to the Art of Living

APPENDIX:

STOIC PHILOSOPHICAL EXERCISES

THE STOICS WERE PHILOSOPHERS WHO BASED THEIR ideas and conclusions on rational thinking. That said, like other ancient philosophical schools, they practiced various exercises to reinforce their ideas. They also used meditations for therapeutic purposes, to psychologically reframe situations, and to reduce human suffering. Other meditations focused on remembering the processes of nature and our own relationship to the whole.

What follows is a brief listing of some philosophical exercises you can find in the writings of the Roman Stoics.

Several of these they adopted from earlier philosophers. Many, but not all of them, are discussed earlier in this book. For further reading, see Stoic Spiritual Exercises by Elen Buzaré.

Remember the dichotomy of control. Some things are up to us, and some things are not. Place your focus on what is up to you, like developing a good character, and not on the things of chance or Fortune that are beyond your control.

Remember the role of judgment. Things in themselves do not upset us. It’s our judgments, or opinions about things, that create suffering.

Contemplation of the sage. Imagine that a wise person like Socrates is watching over your actions. If facing a difficult situation, ask yourself how the wise person would respond to it.

Philosophical journaling. Create your own personal notebook of Stoic meditations and teachings, the way Marcus Aurelius did, as reminders to yourself. Take central Stoic ideas and rephrase them, expressing them in your own words, or explain in your journal how you could apply them.

The daily review. At the end of each day, reflect upon your actions. Ask yourself these questions: What did I do well? What did I do poorly? How could I improve? What did I leave undone?

Transform adversity into something better. When you encounter adversity, transform it into something better. You can always create goodness in any situation if you respond to it with virtue.

Premeditation of adversity. Briefly rehearse in your mind any adversities you might face in the future. Then let those thoughts go. By contemplating adversities in advance, you will rob them of power should they actually arrive.

The Stoic reserve clause. When you start a project, go on a trip, or make a plan, say to yourself, “Fate willing.” Keep in mind that, despite your best intentions, something beyond your control might interfere with your plans.

Contemplation of the whole. Realize that you are just a tiny part of the entire universe, but a part of the universe nonetheless. For a moment, expand your mind to encompass the entire cosmos, and experience your connection with the whole.

The view from above. Imagine that you are far above the Earth in space and looking down upon it. Then remember how small, in the grand scheme of things, your personal troubles really are.

Contemplation of change. Meditate on how all things in nature are in constant change, and how everything undergoes continual transformation over short or long periods of time.

Contemplation of impermanence. Realize that everything you have is on loan to you. Remember that it is fine to appreciate the gifts of Fortune while they are on loan to us, but one day we will give them back.

Memento mori. Reflect on your own mortality, on the mortality of those you love, and on death as just the final, natural stage of being alive. Be grateful for the time you have remaining and strive to use it wisely.

Live with gratitude. Each day, realize that everything we have is a gift from the universe. At the end of life, look back on your entire life as a gift, with a sense of gratitude.

Live in the present moment. Don’t let your mind race ahead and worry about the future, because that is a source of anxiety. Instead, plan for the future rationally, and remember that the present moment is all we have. Should you start to feel anxious, be mindful of that, and return your attention to the present moment. Remember that when future events arrive, you will face them with the same rationality you have today.

Act for the common good. Remind yourself that you are part of the entire human community and that we are all born to help one another. Remember to act for the good of others.

Weigh your impressions with care. Don’t take things at face value and make hasty judgments. Take a step back and carefully weigh the evidence before forming an opinion. If you lack enough firm evidence, suspend making a judgment entirely.