by Megan Caper | Relationships, Spirituality
One of the most important things you can do from an emotional and spiritual perspective to begin healing autoimmune and other diseases is to establish good boundaries. Yet many of us find ourselves shackled to the opinions and expectations of others, hindered by a deeply ingrained fear of invoking anger. Life is a journey of self-discovery, and to navigate it wisely, we must set boundaries that honor the integrity of our souls. This article aims to guide you toward the empowering practice of setting boundaries without being held captive by the fear of other people’s reactions.
The Sacred Space of Self
Boundaries are not just invisible lines; they are the sacred spaces where your spirit breathes freely, nurtured by the values and principles that define you. Setting a boundary is an act of self-love, a statement to the Universe that says, “I am deserving of respect, and I honor the Divine in me by respecting myself.”
Understanding the Energetics of Anger
Anger is an energy, a vibration that can either consume us or teach us. When we step back to look at anger from a higher perspective, we recognize its dual nature—it can act as a barrier, but it can also serve as a catalyst for change and growth. While the anger of others may seem frightening, our own anger—stemming from feelings of being marginalized, trampled upon, or victimized—can ignite a transformative journey of change and self-compassion.
The Fear That Holds Us Back
Why does the potential to provoke someone’s anger paralyze our ability to set healthy boundaries? The answer often lies in old scripts, stories we’ve been told or that we tell ourselves about the dire consequences of displeasing others. If others’ anger was a terrifying experience in your younger years, it’s time to rewrite those scripts and replace fear with the courage to fully express ourselves.
The Cost of Living Without Boundaries
When we fail to set boundaries, we pay a high price. We not only betray our true selves, but also compromise our emotional, mental, and even physical health. This neglect drains our life force, much like a river losing its vitality as its banks erode. Remember, you can rebuild those banks; you have the power to direct the course of your life.
Embrace the Divine Courage Within You
Overcoming the fear of setting boundaries is not a one-time event; it’s a journey. It involves continuously aligning your life with the values that uplift your soul. Wisdom traditions teach us that courage is not the absence of fear, but the recognition that something else is more important than fear. That ‘something’ is finding and expressing your authentic self.
Practical Steps for Spiritual Empowerment
- Begin Small: Transformation doesn’t happen overnight. Start by setting smaller, manageable boundaries and build from there.
- Speak Your Truth: Clearly articulate your needs and limits. Use “I am” statements to affirm your own experiences and perspectives.
- Respond to Others with Love and Firmness: It’s inevitable that some people will react unfavorably to your boundaries. When this happens, it’s crucial to stay rooted in your own truth, responding with a firm yet loving demeanor. Understand that their reactions are more about them than about you; hold onto your inner peace.
Your life is a sacred journey, and setting boundaries is an integral part of that journey. The fears and obstacles you face are not barriers; they are lessons that must be learned to live in harmony with your true self. You have the power to turn fear into freedom and transform your life into an empowering affirmation of who you really are. I believe in you. Now, it’s time for you to believe in yourself.
by Megan Caper | Happiness, life lessons, mindfulness, Relationships, Spirituality
One of my favorite novels is Kazuo Ishiguro’s Never Let me Go. It’s a sci-fi thriller about the moral implications of human cloning and a few years after it was published, they made a film adaptation. I went to see a screening and afterwards, there was a Q&A with Ishiguro. In that conversation, Ishiguro said something that profoundly altered my view of life and how I approach my daily existence.
Before I go on, let me tell you a bit about my situation at the time — it was 2010, two years after my stage 3 colon cancer diagnosis at age 32 and I was still in the midst of the period where they were monitoring my cancer to see if it had spread and was going to pop up in any other organs. Needless to say, I spent lots of time thinking about my own mortality and the fact that there was a decent chance I wouldn’t make it to 35 or 40.
So, here I was, facing a possible death at way too young of an age, and trying to figure out how to live life with this new “normal” of having an array of genetic anomalies that could cause new tumors at any time. I was searching for answers as to why this was happening and how I could make sense of the last few years where my life had been turned upside down.
Okay, back to the story of Ishiguro’s interview and the insights I had that day.
In order to understand what Ishiguro said, you kind of have to know the plot of the novel. It’s a mystery/thriller and I don’t want to ruin it for you, so I’ll wait right here while you go read the 288-page book….
Oh, hello again! Finished it? Okay, good 🙂
Just in case you didn’t get a chance to read it, here’s my best attempt to give you the necessary background without any major spoilers. In the novel, there’s a small group of humans that, due to technical issues, will only live to be about 35 years old. (Hmm… seeing any parallels with my situation at the time?) This group of people doesn’t know this at first, until someone lets it slip, and only then do they realize they only have a few more years to live.
When asked why he wrote a sci-fi book, Ishiguro replied, “I didn’t see it as a sci-fi book. I came to the idea for this story as I was thinking one day about our lifespan. We only live about 75 or 80 years old, but what if that number was cut down to 30? Or 35? How would we live our lives differently?” He then continued, “I realized that it doesn’t really matter whether it’s 75 years or 35 years, that’s still a pretty short amount of time we have on this planet, relatively speaking.”
That’s the line that hit me hard… “That’s a pretty short amount of time we have on this planet.”
Whether cancer got me at 35, or I survived and made it to 75, it was still the same question. What was I going to do with my limited time on this planet?
I come back to this question often. How do I want to spend my time here? This obviously informs my longer-term goals like work, relationships, etc. But it also makes me think about things on a smaller scale.
Do I want to spend my days feeling afraid or anxious about my future? Or do I want to be in the present moment and look around to find something beautiful or amazing in the here and now?
How do I want to relate to the people in my life? Do I want to let them know how I feel about them each time I talk to them, even if it seems silly or overly sentimental?
Do I want to worry about my appearance, my likability, or what other people think of me? Or do I want to dance to the beat of my own drummer, know that I only have that beat for another few decades?
You only have a limited amount of time here. How do you want to spend it? What do you want the general tone of your life to be? How do you want to feel most of the time? Silly? Serious? Meaningful? Loving?
What’s something you can do today that will feel like you made use of your time today? Tell someone you love them? Spend some time enjoying the feeling of sunshine on your face? Or the sound of your favorite song?
This may be my last day here, or I may have another 10,000 days but the question for me is the same.
How do I want to spend my time today?
For I only have some number of days left. I don’t know how many, so the question is the same … what can I do to enjoy my existence here today?
Please let me know — what are you going to do to enjoy your time here on this planet today?
Xo Megan
by Megan Caper | Inner critic, life lessons, Relationships, resilience, Self-compassion
One of the most difficult things I’ve done is learn how to love the person who abused me.
When I was 26 years old, I made the incredibly difficult decision to cut my mother out of my life. In child abuse survivor circles, this is often called going “no contact” or NC and it was not a decision that was made lightly. In fact, it was one of the hardest decisions I’ve ever made.
I’d tried everything I could think of — writing her letters, talking things through, therapy for myself, and family therapy with her and my sister. I desperately wanted a relationship with my mom, and I didn’t want to go through life without that type of support. The idea of not having a mom in my life felt so freakish and lonely, so I was trying anything I could to salvage a workable relationship so that I could have her in my life.
Finally, after a typical abusive episode at a restaurant where she loudly told me what I was wearing made me look fat, repulsive, hideous, and disgusting and she couldn’t imagine how I could let people see me in public like that (for the record — it was a nice skirt and blouse that I often wore to the office), I decided I’d had enough.
I was at a loss. How do you go about divorcing your mother? How do you deal with the guilt, the anger, the loss, and the intense emotional pain?
When I asked people who I thought of as older and wiser, the response was often, “But she’s your mother! You can’t cut her off. I don’t care how horrible she was to you, she’s still your mother.” I was told by so many well-meaning people that once I’d had my own kids, I’d understand how you simply CAN’T cut your own mother off. Then, they’d give me suggestions for how to work things out that I’d tried 1000 times before.
No one I knew seemed to have any answers.
And while I know they didn’t understand the depth of the abuse, and the lengths to which I’d gone to salvage the relationship, they were right about one thing. She was still my mother. I needed to figure out a way to relate to her in my own psyche, even if she wasn’t in my life. So what could I do?
About a year later, I found myself at my first meditation training. The instructor was B. Allan Wallace, a Buddhist monk who seemed like he may have some answers. One day I asked if I could eat lunch with him and talk to him about something I was wrestling with, in my life. I gave him a brief account of my childhood, my mom, and all the things I’d tried to do to repair our relationship. To my surprise, even after that brief account, he didn’t try to suggest new ways to repair it or even question my decision to go no contact. He paused for a minute and then said, “Sometimes the only way to have people in our life is to send them compassion from afar. And that isn’t nothing — sending someone the energy of compassion can be very healing.” At the time I thought he meant healing for my mom, but I’ve now come to realize he meant healing for me, too.
So I practiced sending her the Buddhist prayer of Mettā each time I thought of her (which was still many times per day).
“May you be free from suffering and the causes of suffering. May you find happiness and the causes of happiness.”
I repeated this over and over, through tears, through rage, through confusion, through grief, and through loneliness.
Finally, I started to understand. I could be furious at how she treated me and also have compassion for her suffering. I could be brokenhearted and also have compassion for how miserable she clearly was. I could hate her for what she did to me and also have compassion for what had happened to her to create such psychological instability in her own mind.
And I could do the same for myself. I could feel broken and depressed and also have compassion for myself. I could feel shame and also have compassion for myself. I could hear her abusive voice in my head, now my own inner critic, and also have compassion for myself.
Compassion can exist at the same time as anger, grief, hatred, and shame. Fondness or affection is not a prerequisite for compassion. In fact, seeing someone in their wholeness, both the “good” and “bad” parts of them, is a huge part of compassion.
And beyond that, once you feel compassion for someone else’s suffering, even love can exist at the same time as anger, grief, hatred, and shame. You can love the part of them that hurts, the part that is suffering, and in this way, you can move towards healing the pain.
“I would like my life to be a statement of love and compassion–and where it isn’t, that’s where my work lies.”
― Ram Dass
What Ram Dass is saying here is essentially the same thing that Jesus said, “Love your enemies.” It is possible to have love in your heart, no matter what someone has done to you.
It took me YEARS to get to a place where when I thought of my mother, I was able to send her love. Now, don’t get me wrong — I was still angry, sad, confused, and traumatized (sometimes all at once) but at the same time I was feeling all of that, I was also able to feel compassion for her suffering, and then from there, eventually, I could feel love for her.
My mother died earlier this summer. I hadn’t spoken to her in over 15 years, but when I heard she was dying, I went to the hospital to say goodbye. It took 30 minutes of meditation in the hospital parking lot to regulate my nervous system so I wasn’t about to have a panic attack, but once I felt centered, I went in.
I told her I loved her, and I meant it. She asked what had happened, why we hadn’t spoken in so long. I looked at her and said, honestly, “Our relationship caused me too much anxiety. I couldn’t handle it, so I pulled away.” She said she wished it had been different. I cried and told her I did, too.
And then I held her hand and told her all the things I loved about her. And I told her all the things I knew others loved about her, too.
She denied it all. She said, “Oh, come on” and waved me away.
I know mom. I know you never felt worthy of love. I know that’s why you tormented me, and I can see that through the eyes of compassion now. Hurt people hurt people, until we break the generational cycle.
So, I’m here to break that cycle. I’m here to “be a statement of love and compassion.” In many ways, mom, you were the hardest place to do that work. You were the person who did the most damage to me and so you were also the hardest person for me to love. But I thank you for that lesson because you know what? Now that I know how to feel compassion for you, I can feel that same love for everyone I meet.
I understand that loving someone has nothing to do with agreeing with their actions, their beliefs, or their words and, instead, has everything to do with seeing them in their wholeness and that simple Mettā prayer of compassion:
“May you be free from suffering and the causes of suffering. May you find happiness and the causes of happiness.”
Xo Megan
by Megan Caper | Empathy, meditation, Relationships, Uncategorized
When I was 25 years old, I attended my first meditation training. At the time, I was struggling with how to have a relationship with my mom. My mom was a malignant narcissist, although I didn’t know that label or diagnosis back then. Back then, I was a young woman trying to figure out how to have a decent relationship with mom – so I could have someone in my life who could support me, love me, and help me figure out the turbulent transitions of young adulthood.
I hadn’t yet realized that my mom was unable to do these things for me due to her mental health issues, and I was still trying to think of ways that I could repair or improve our relationship. I felt a huge weight of “fixing” our relationship on my shoulders. If only I could figure out the right approach, maybe we could become closer and have the type of relationship I needed.
After class one day I asked my meditation teacher, B. Allan Wallace, if I could speak to him about a difficult relationship in my life and get his advice. He listened as I explained my situation. I think he knew, even more than I did, that there was no way to have this woman in my life in any way that wasn’t damaging or toxic.
He told me that sometimes the only way to have a relationship with someone was to do so energetically. To send them compassion from afar rather than trying to work out how to be together in real life. He told me that there was a way of healing my relationship with my mom that didn’t involve finding the right approach for ways to repair or improve anything.
He introduced me to the idea of Mettā, which is often translated as “loving kindness.” He showed me how I could send this prayer, this energy, towards my mom as a way of having a relationship with her.
Mettā goes like this:
“May you find happiness and the causes of happiness.
May you be free from suffering and the causes of suffering.”
He taught me how to bring my mom to my mind and send her this prayer. He said that this was a valuable, important and effective way for me to have a relationship with her.
And so, I did.
The amazing thing about this practice was that it immediately shifted my thoughts about how I didn’t want to give up having my mother in my life, to realizing that this was a way that I could that would bring me no harm. It gave me a sense of agency in a situation that had seemed dire and hopeless only moments before.
“May you find happiness and the causes of happiness.
May you be free from suffering and the causes of suffering.”
I sent her the prayer often. I sent it to her when I felt furious and crushed by the hurtful, eviscerating words she said to me. I sent it to her when I felt deep sadness that I didn’t have the type of mother I saw my friends have. I sent it to her when my mother’s friends called me, demanding that I tell them what she had done to deserve such “horrible treatment” from her daughter. I sent it to her when I desperately wanted her in my life and didn’t know how to fix that.
Slowly, I started to heal.
I realized that I could separate from her and still have compassion. And that was indeed a type of relationship. My teacher was right, sometimes, it’s the only one we can have with someone.
Compassion is unique in that it can exist in the same moment as almost any other emotion. I can be angry and have compassion for the reasons the other person was mean to me. I can be traumatized and have compassion for the suffering that must have happened for them to know no other way than to hurt me. I can feel rage against the systems of social oppression that have convinced people it’s okay to think of other people as less than, incompetent or undeserving and still have compassion for the immense fear of losing egoic power that drives that behavior.
I still rage and cry and fight against all of this. And at the same time, I have compassion. It’s a weird paradox.
But then again, being a spiritual being having a human experience is a weird paradox.
I’ve continued to keep this practice as part of my daily life as a way to feel connected, held and interwoven with my fellow souls. Yesterday, I was at the market and the man working at the register looked especially tired. I felt the weight of his life in that moment. I looked at him and exchanged the usual pleasantries, but in my mind, I was sending him the energy of Mettā:
“May you find happiness and the causes of happiness.
May you be free from suffering and the causes of suffering.”
I do this when I pass people walking down the street, whether they are smiling or looking sad. I send it to people I read about in the news or on social media. I send it to the people I see intentionally instigating fear, divisiveness and hatred in our society today. (That last one is a challenge, but when I dig deep I know that all humans do deserve to find happiness and be free from suffering. Much of their hateful behavior comes from a misdirected attempt to alleviate their own suffering, I know.)
So, I have a request. I’d like to invite you to join me. Find at least one person per day to whom you can send Mettā. Look them straight in the eyes and think to yourself, “Hello, my fellow human traveler. I see your messy humanity, just as I see my own. May you find happiness and the causes of happiness. May you be free from suffering and the causes of suffering.”
Let me know how it goes. I can only imagine a world where everyone sends this energy to everyone else they meet every day. I don’t know exactly what that world would be like, but I know it would have to be a more loving, understanding and compassionate place.
xo,
Megan
PS – If you want to try a Mettā meditation, you can find my version of it here.
by Megan Caper | Empathy, Happiness, Inner critic, Relationships, Self-compassion
We all have “inner critics” — that voice in our head that’s less than supportive, doubting, and sometimes even mean.
Our inner critic feeds off of self-doubt, imposter syndrome and shame. This is often an echo of the way that we were spoken to as children or a reflection of the value system we grew up in, like valuing hard work or piousness and thereby shaming “laziness” or “bad behavior.”
The main problem with the inner critic is that it keeps us from having a healthy version of the most important relationship we’ll ever have — the relationship with ourselves.
When we can learn to be our own cheerleaders, wise mentors, and caregivers, it makes life so much more pleasant. When we develop inner mentors and inner caregivers, we improve our relationship with ourself and see dramatic changes in how we interact with the world.
How do we convince the inner critic that they are wrong and that we truly are worthy, wonderful human beings?
One of the ways we can improve our relationship with ourselves is by consistently demonstrating our love and care for ourselves and by asking others to help us, too.
This is just like you’d do with a romantic partner – relationships need to be looked after and tended on a daily basis, and the one you have with yourself is no exception.
One way we can work on our relationship with ourselves is through our “love languages.” We each have a ranking of which love languages makes us feel most loved, valued and appreciated. The five love languages are Words of Affirmation, Acts of Service, Receiving Gifts, Quality Time, and Physical Touch.
You can find yours here: Take the quiz!
(Mine are: “receiving gifts”, “words of affirmation” and “acts of service”)
Once you have found your love language profile, here’s what you can do to improve your relationship with yourself.
- Find your top 2 love languages and do (or pay someone to do) at least 2 things per week for yourself. For example, buy yourself a small gift (“receiving gifts”), use a grocery delivery app (“acts of service”), get a massage (“physical touch”). Make note of the ones that bring you the most joy so you can do them again!
- ASK for others to do things for you in your love language. For example, ask a friend to tell you 3 reasons they value your friendship (“words of affirmation”), ask a friend to surprise you with a gift sometime in the next week (“receiving gifts”), or ask your partner to do the dishes every night this week (“acts of service”).
This may feel weird to ask at first, but we have to get used to asking for what will make us feel loved. Plus, studies show that taking care of others increases people’s happiness. So we’re actually making THEM happier by asking!
Once you’ve made it a habit to buy yourself flowers every Sunday like Lizzo or get a massage each week no matter what, you will be well on your way to learning how to value yourself and understand that you deserve to be treated well and are deserving of all the love.
xo,
Megan
by Megan Caper | Empathy, life lessons, Relationships
Hundreds of years ago, people mistakenly assumed that the sun and planets revolve around the earth. We now know that’s not the way it is, but it was easy to see why people thought that way — that’s what it looks like from our point of view here on earth.
However, humanity became very attached to that perceived importance as the center of the universe, so much so that when Galileo questioned it, he was convicted of heresy and spent the rest of his life under house arrest. (With no DoorDash to deliver Thai food, I might add. That was the true punishment.)
There’s a tendency for people to do the same thing. Just like when we look up at the sky it appears that the sun, moon and planets are revolving around earth, when we look out from the eyes in our heads and see the events happening around us, it appears that much of it revolves around us. And we become attached to that percieved importance in a very similar way.
I often assume that what’s happening around me must involve ME, simply because that’s what it looks like from my point of view.
It’s the “Me Show” starring… ME!!
Each of us is starring in our own Me Show. Everything we see, feel, and experience is as the star of the show. As life unfolds around us, it’s easy to see what’s happening as a cause and effect of our own actions (or lack thereof). We notice how people act, or how events unfold, and because we are seeing it only through our own eyes, it’s easy to assume that it must be because of something we did.
Now, stop for a minute and think about the fact that everyone is starring in their own Me Show. Everyone thinks what’s happening in their world is mostly a cause and effect from their own actions. So, everyone thinks that the world is a reflection of them, and their actions.
But we can’t all be the star of the show. It just doesn’t add up.
When you react to someone or make a choice that impacts someone, how much of that is because of them and their actions and how much of it is because of how you feel and what you think the best course of action is? I would argue that most of what you feel and how you react is because of your own internal state: feelings, past experiences, trying to make something work out the way you’d like, etc. But, the person who is impacted is naturally going to assume that it has to do mostly with THEM and their actions. Why? Because they are staring in their own Me Show, too.
So, why does this all matter?
If you stop to realize that your coworker who just sent out a condescending email or your mom nagging you is acting out a dramatic arc of their Me Show, you see that it probably has little or nothing to do with you. This allows you to let it go.
That’s their drama, not yours.
You don’t have to be a supporting character on their Me Show. You can choose to let them play out that dramatic arc without you.
Reframe it for yourself – their actions are much more likely a statement about their own internal drama than anything to do with you.
So, take a deep breath, remember that we are all spiritual beings having a (messy) human experience, and send them a little love and compassion.
“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” ~ Martin Luther King, Jr.
