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Things that Bring Comfort

Gardening

Maya Angelou says in her wonderful poem-book, Phenomenal Woman: “All of my work is meant to say, ‘You may encounter many defeats but you must not be defeated.’ In fact, the encountering may be the very experience which creates the vitality and the power to endure.”When life gets tough, we feel, to use Maya Angelou’s words, an encounter with defeat, the defeat of our hopes, expectations, dreams, and attempts to make a shape of love and care with our lives. How can this “very experience” of loss and pain create the energy, the “vitality and the power to endure?”

It was someone named Thornell who taught me what it means to endure. The granddaughter of slaves and the mother of a daughter who was a computer specialist and a son who had a PhD degree, Thornell modeled what it meant to choose to endure. I would sit with her for hours, listening to her stories. In those stories I saw my own way forward, even if long before I could take the steps. I saw that it is possible to live through terrible times, to refuse to give up, to refuse to become bitter, but, instead, to find the courage to do what you have to do.

Thornell was evidence for me of the truth of the old quotation, “There is a strength of quiet endurance as significant of courage as the most daring feats of prowess.” Her generosity was a point of light in my dark night. Her actions said to me, “Yes, I have been hit hard. I am hurt. I don’t know how everything is going to work out. But I do know this: I will endure.”

People have told me of many ways that helped them endure. Here are a few things they suggested: Journal, paint, garden, build a birdhouse; exercise, take nature walks; get a medical checkup; pray (If you want to pray but can’t, spend time with a person who can); continue to ask others for what you need; work with a professional who can be a partner and guide in this hard time; talk to a wise person about the “eternal questions” haunting you; eat good food; slow down; spend time with others who express love and concern for you.

From time to time in this column I will share more about at least one of these suggestions of what helps when life gets tough. Today I’ve chosen the section for the Directory of the new Reprint Edition of Seven Choices about gardening.

Gardening

This comes from the directory found at the back of the new Warner Edition of my book Seven Choices.

Barbara Ann Myrick, Master Gardener, writes: When you come home…stop, take a few minutes, go outside, work for a short time in your yard. You will be surprised at how much better you feel. If you are angry, impatient, nervous, unhappy, or sad, gardening is the answer. Take your emotions out on the weeds, prune the shrubs, “deadhead” the flowers, cut down that plant you don’t like or want, or just dig in the soil. Mother Nature is a great healer….You learn patience by waiting for the results of your labor. You overcome failure through knowledge and trial and error. You relieve stress and depression by working and achieving a beautiful, restful haven. Gardening can ease your pain, calm your spirit, and soothe your soul!”

Researchers suggest at least three reasons for our response to plants: (1) plants serve as a stimulus for a direct, specific, positive response for which the human perceptual system is specifically developed (2) plants are a part of the aesthetically pleasing and perceptually stimulating aspects of the environment to which humans respond (3) by observation of plant growth and change, humans learn about life and acquire an understanding that can be applied to other aspects of life. (Diane Relf, Professor of Horticulture).

Larry Caplan, Extension Educator in Horticulture at Purdue University suggests gardening for the senses: making a garden you can taste (golden zucchini squash, red leaf lettuce, purple podded beans); a garden you can smell (honeysuckle, jasmine, wisteria, lavender, rosemary, lemon verbena, oregano, sage, thyme, chamomile, creeping thyme, scented geraniums,); a garden you can feel (soft, fuzzy lamb’s ear, woolly thyme, pussy willow; fluffy hare’s tail grass; silky hibiscus, gardenia, and most lilies; papery feel of statice, globe amaranth, seed pods of honesty or the money plant); and a garden you can hear (whisper of willows and birch; rustling of ornamental grasses and bamboo).

Resources abound for those interesting in gardening. A quick search on a search engine such as www.google.com for gardening therapy turns up pages of valuable sources. Websites such as www.gardenforever.com; www.goforgreen.ca/gardening; www.EnglishGardeningSchool.co.uk; www.plants-for-people.org; www.gardening.about.com are just a beginning.

Excellent books include The Enabling Garden: A Guide to Lifelong Gardening by Eugene Rothert; Dump Your Stress in the Compost Pile by Douglas Schar; Buffalo Bird Woman’s Garden: Agriculture of the Hidatsa Indians by Gilbert Wilson; Butterfly Gardening: Creating Summer Magic in Your Garden (Xerces Society); Gardening with a Wild Heart by Judith Larner Lowry.



Writing

From time to time in this column I will share more about at least one of the suggestions people have given me about  what helps when life gets tough.  Today I’ve chosen the section for the Directory of the new Reprint Edition of Seven Choices about writing.

Writing

This comes from the directory found at the back of the new Warner Reprint Edition of my book Seven Choices.

Keeping a journal is a lifeline for many people as they experience their mourning. The Progoff Journal method, developed by Dr. Ira Progroff, offers a structure that a number of individuals have told me was useful to them as they “wrote through their grieving.” You can learn about the Progoff Journal method by reading At a Journal Workshop and The Practice of Process Meditation, written by Ira Progoff and published by Dialogue House Library in New York.  But,  better yet, attend a Progoff Journal Writing Workshop. To learn dates and locations of these workshops (and to receive information about how to purchase the books above, or other books and tapes related to the Progoff Journal method, write to Dialogue House, 80 East 11 Street, New York, NY 10003; (212) 673-5880 and 800-221-5844 or log onto www.intensivejournal.org.


Young Man Busy Writing His Book

James Pennebaker, PhD, has shown that people who write about stressful experiences visit doctors less often and have stronger immune responses.  In one study people who wrote 20 minutes on 3 consecutive days about a past trauma experienced measurable positive physical and emotional changes after completing the writing.  At the Andrew Weil Integrative Medicine Clinic, patients are urged to write in a journal about their feelings, both positive and negative, for 15-20 minutes a day.

And a study in the Journal of the American Medical Association (April 14, 1999) found that patients with asthma or rheumatoid arthritis who wrote about a past trauma had a significant reduction in symptoms.

Kathleen Adam’s Journal to the Self: 22 Paths to Personal Growth (Warner, 1990) is an excellent resource, as is the Center for Journal Therapy (in the U. S., 888-421-2298 or www.journaltherapy.com.

For those who want to write but not necessarily in a journal format, these books and tapes are excellent.

Baldwin, Christina. Life’s Companion: Journal Writing as a Spiritual Quest: New York: Bantam Books, 1990.

Brande, Dorothea. Becoming a Writer: Los Angeles: Jeremy P. Tarcher, Inc., 1934.

Cameron, Julia. The Artist’s Way: A Spiritual Path to Higher Creativity: New York: Jeremy P. Tarcher/Perigee Books, 1992.

_____. The Vein of Gold: New York: Jeremy P. Tarcher/Perigee Books, 1996.

Metzger, Deena. Writing for Your Life: A Guide and Companion to the Inner Worlds: San Francisco: Harper San Francisco, 1992.

Neeld, Elizabeth Harper. Yes! You Can Write. 1986 (set of six audio cassettes). Available from Nightingale-Conant Corporation, 7300 N. Lehigh Avenue, Chicago, IL 60648; (800) 323-5552.

Stafford, William. Writing the Australian Crawl: Views on the Writer’s Vocation: Ann Arbor: University of Michigan Press, 1978.

Ueland, Brenda. If You Want to Write: A Book about Art, Independence and Spirit: St. Paul: Graywolf Press, 1987.

A most unusual book for writers but an excellent resource is List Your Self:  Listmaking as the Way to Self-Discovery by Ilene Segalove and Paul Bob Velick, Andrews and McMeel, 1996.



Music for Seven Choices

Music for Seven Choices:Finding Daylight After Loss Shatters Your World

By Ann Rachlin

Iain Kerr, Ann Rachlin, and Sherry (Photography by Joey Bieber)

Note from Ann Rachlin:  I lost my father, mother and husband within four years.  This is some of the music that helped me through bereavement.

1.  Impact: Experiencing the Unthinkable
Music to soothe, comfort and allow tears

Rachmaninov (1873-1943)  Russia
Vocalise (Piano or orchestral version)
Symphony No 2,  3rd movement

When Sergei Rachmaninov wrote his first symphony, he was so nervous that he sat on the steps outside the concert hall during the first performance. The audience was not enthusiastic and the review in the newspaper the next day was so vicious that Rachmaninov was devastated. He completely lost his confidence and did not compose for three years.  ”I felt like a man who had suffered a stroke and had lost the use of his head and hands”  he wrote later. His ability to play and compose was restored by a hypnotist, Dr. Nicolai Dahl to whom he dedicated the 2nd piano concerto. Soon after the 1917 Revolution, Rachmaninov was forced to leave Russia for good. In the USA he made a phenomenal career as composer, conductor and pianist.

Massenet (1842-1912)  France
Meditation from “Thais”

Jules Massenet kept a diary from childhood and even wrote his “Thoughts after Death”!!

“I have departed from this planet and I have left behind my poor earthly ones with their occupations which are as many as they are useless; at last I am living in the scintillating splendor of the stars, each of which used to seem to me as large as millions of suns. Of old I was never able to get such lighting for my scenery on the great stage at the Opéra where the backdrops were too often in darkness. Henceforth there will be no letters to answer; I have bade farewell to first performances and the literary and other discussions which come from them. Here there are no newspapers, no dinners, no sleepless nights. Ah! if I could but counsel my friends to join me here, I would not hesitate to call them to me. But would they come?”

Chopin  (1810-1848)  Poland
Opus 28 Prelude No. 4 in E minor

2. The Second Crisis: Stumbling in the Dark
Music to combat depression, to relieve insomnia and boost self-esteem

Mozart (1756-1791)   Austria
Piano Concerto K491   slow movement

An unsympathetic employer, forced Wolfgang Amadeus Mozart’s father to stay home and send his young son to Paris, accompanied by his mother. The poor lady suffered greatly on the uncomfortable journey and became ill and died. After her funeral, the thoughtful young Wolfgang showed his great sensitivity by writing two letters to his father and sister in Austria. The first told them that Mama was ill and getting weaker. This prepared them for the second letter informing them of her death.

Barber  (1910-1981)  USA
Adagio for Strings

Samuel Barber’s most popular work,played after the deaths of Presidents Roosevelt and Kennedy and was also featured in the movies  Platoon, The Elephant Man, El Norte, and Lorenzo’s Oil.

Brahms (1833-1897)  Germany
Intermezzo in Eb Opus 117 No. 1

Schubert (1797-1828) Austria
Impromptu No. 3 in G flat major     Andante

3.  Observation: Linking Past to Present
Music to fill the necessary time to be alone, to think and make connections

Canteloube Marie-Joseph de Calaret (1879-1957)  France
Songs of the Auvergne  First Series No. 2  Baïlèro

My husband and I played this song when we lost our much-loved dog, Maestro. Thereafter it became our “good morning” music when we were in our country cottage. My partner and I carry on the tradition.  However anxious or troubled I am, it never fails to calm me and give me space to think.

Brahms (1833-1897)  Germany
Violin Concerto in D major   2nd movement  Adagio-Intermezzo

Rodrigo (1901-1999)  Spain
Concierto de Aranjuez for guitar and orchestra - 2nd movement

Joaquin Rodrigo went blind at the age of three. His loss of sight heightened his sense of hearing and he composed songs, concerti which reflect the vibrant colors of his native Spain.

Dvorak (1841-1904)  Czeckoslovakia
Serenade for Strings
Symphony No. 9 in E minor ‘From the New World’  2nd Movement “Going Home”

Dvorak collected train numbers. When he had to move to the United States where he composed his famous ‘New World’ Symphony,  he missed his wife and family desperately. To make matters worse, his apartment was nowhere near a train station. He adjusted his life by making a switch to collecting ships’ names, memorizing the timetables of all the liners sailing by his window.

4.  The Turn: Turning Into the Wind
Music to restore, to bring hope and strength to go on, to give strength to make new commitments

Beethoven (1770-1827) Germany
Symphony No. 6 in F Opus 68  ”Pastoral”

Ludwig van Beethoven began to lose his hearing when he was twenty-eight. At first he was almost suicidal but it was his music that saved his life. In June 1801 he wrote  ”For the past two years I avoid almost all social activities because it is impossible for me to say to people “I am DEAF”. If I practiced any other profession, it would be easier, but in my profession this is a terrible condition. To give you an idea of this remarkable deafness, I can tell you that at the theatre I must sit very close to the orchestra in order to understand the actors…. Sometimes if someone speaks in a low voice I can barely understand; I hear the sounds not the words. If anyone shouts it is unbearable. What is to become of me, heaven only knows!” Yet in the country near Heiligenstad he composed his Symphony No 6 known as “The Pastoral”. Although profoundly deaf, Beethoven accurately describes the song of the birds (the quail, cuckoo and nightingale) the murmuring of a pleasant brook and a most perfect musical thunderstorm.  After my husband died, I found that listening to the Pastoral restored my own equilibrium   No matter how many times I hear it, it is always as fresh as the first time.

Tchaikovsky (1840-1893)  Russia
String Quartet No 1 in D opus 11  2nd movement Andante cantabile

Tchaikovsky was devoted to his mother.  When she sent him away to school, he was heartbroken. On the first day she accompanied him by coach and handed him over to the Headmaster.  Tchaikovsky pleaded with her to take her with him but she bade him be strong and left.  As the carriage moved away, Tchaikovsky broke loose from his teacher and ran, sobbing after her.  He was hit by the wheel of the carriage and flung into the street. His face streaming with tears, he watched as his mother’s carriage disappeared from sight.  ”The worst day of my life” he described it later. His mother died of cholera when he was fourteen. He never ceased to mourn her. It is said that Tchaikovsky obtained the folksong which is the first theme of the Andante cantabile in his first String Quartet from a carpenter.
5. Reconstruction:  Picking Up the Pieces
Music to encourage change

Borodin (1833 - 1887) Russia
String Quartet No.2 in D major    Third Movement  ‘Nocturne’

The beautiful melody became the lovely song “And this is my Beloved’ in the show ‘Kismet’ with added lyrics by R. Wright/G. Forrest. It is said that Borodin composed this beautiful nocturne in 1881 soon after the death of his composer friend, Mussorgsky

Delius (1862-1934) England
Song of Summer

Frederick Delius was blind and disabled. Unable to walk or use his hands, he had to rely on the devotion of his amanuensis, Eric Fenby who painstakingly took down his music, note by note.   As he began dictating the Song of Summer, he spoke of being on a cliff, overlooking the sea in his native Yorkshire. The roll of the waves below and a soaring seagull were all “visible” to the blind composer and you can see the scene as you listen to this remarkable beautiful music, created in spite of the most crippling disabilities. Without the devotion of the young Eric Fenby,   Delius would have died totally frustrated, many wonderful musical creations remaining trapped in his frail body.

6. Working Through:  Finding Solid Ground
Music to support a change of direction and a new life; to encourage when there are new problems to solve

Schubert   (1797-1828) Austria
String Quartet No. 13 in A minor “Rosamunde”  2nd movement  Andante

This incidental music to the play “Rosamande”. reflects a total change of direction in Rosamunde’s life. The heroine, Princess of Cyprus will shortly return to the scenes of her childhood, renounce her throne and live a fulfilled simple life amongst the cattle and country  people, far from the troubles and discord of state.

Handel  (1685-1759)   Germany
Concerto for two horns in B flat
  (The ‘Lento’ is particularly calming)
Concerto for organ No. 13 “The Cuckoo and the Nightingale”

When Handel came to London he had to forge a new life for himself against all odds. At times he faced considerable opposition, had to learn a new language, and eventually, overcome by blindness, still continue to compose.  He was determined to succeed.  He made England his home and is buried with other great English writers, composers and painters, in London’s Westminster Abbey.

Bruch (1838 - 1920)   Germany
Violin Concerto No. 1 in G Minor, Op. 26

7. Integration:  Daylight
Music for living in a new world enriched with memories and the experience of having grieved and knowing you are alive; music to celebrate victorious and creative outcomes gained by actively and fully grieving

Mascagni  (1863 - 1945)  Italy
Intermezzo from “Cavalleria Rusticana”


Rimsky-Korsakov (1844-1908) Russia
Symphonic Suite ‘Scheherazade” Opus 35   3rd Movement Andantino
Composer’s title    ”The Young Prince and The Young Princess”

Rachmaninov (1873-1943)  Russia
Piano Concerto No 2

Khatchaturian (1903-1978) Russia
Adagio of Spartacus & Phrygia  from “Spartacus”

About Ann Rachlin:

Ann Rachlin is one of the early pioneers of music appreciation for children in the UK, and the first performer to introduce “fun” to classical music.  A gifted storyteller, Ann began teaching music appreciation at St. Anthony’s Preparatory School in Hampstead and then, branched out on her own and Fun with Music® was born.

In 1968 Ann met American conductor/pianist, Ezra Rachlin and one year later they were married and moved to Texas, where Ezra had three orchestras in Austin, Fort Worth and Houston. In 1970, under his expert guidance, Ann gave her first concert with full symphony orchestra in front of 3000 children.  When Ezra added the Queensland Symphony Orchestra in Australia,  Ann traveled into the outback where she performed Fun with Music® stories for children who had never seen or heard an orchestra before.

Returning to London in 1973, Ann soon she had a three year waiting list for her sessions, a phenomenon which still exists today. Over the years  she gave 74 performances of “The Life of Handel and the Water Music on a Barge on the Thames”, now available on CD as “Once Upon the Thames”.  In 1986 she performed a year of family “Funtasia” concerts at the Barbican with the London Symphony Orchestra ,with her husband, Ezra Rachlin conducting. Her Music Festival appearances include Bath, Leeds, Chester,  Brighton, Harrogate, Perth and Stratford-upon-Avon.

In 1985 Ann became a recording artist for EMI and now produces her own CDs on the Fun with Music® Limited label under licence from EMI    These include stories of the Russian ballets, Lives of the Great Composers, Musical Adventures and are available  at leading record shops, by mail order and online at www. funwithmusic.com

A successful writer, Ann’s ten “Famous Children” books are best sellers in the USA and are translated into 17 languages, including Indonesian, Finnish, Czech and two Chinese versions.

In Summer 1987 Prince William joined the Juniors and was followed a year later by Prince Harry who entered the Toddlers. They remained with Ann for four years until they went to boarding school. Prince and Princess Michael of Kent, King Constantine and Queen Anne-Marie of Greece, Dame Judi Dench, Jane Asher, Edward Fox and Joanna David, Barry Humphries, Bob Hoskins, Sir Clement Freud, Spike Milligan and Peter O’Toole also number among other celebrities who have sent their children to Fun with Music®.  In her classes today, Ann enjoys having many “grandchildren pupils”, children  of former pupils, in some cases where both mother and father came to “Fun with Music®”.

When Ezra died in 1995, Ann was determined to continue her work, with the invaluable help of Iain Kerr who has worked with her since 1978.  She was the subject of “This is Your Life” in 1996 when Lord Menuhin, Sir Georg Solti and Lord Runcie as well as many of her former pupils greeted her and paid tribute to her life’s work with children and music. As Founder of The Beethoven Fund for Deaf Children, Ann Rachlin was awarded the M.B.E. by the Queen in 1986 for her services to deaf children.

More information from Fun with Music®, PO Box 16975, London NW8 6ZL, U.K. Email: info@funwithmusic.com
Website: www.funwithmusic.com



Photography

You Respond: Chris Welsh, President of Mastery of Learning ®, tells about how photography helped him during stressful times. Click here to read Chris’s response.

In the Directory of the new edition of Seven Choices: Finding Daylight After Loss Shatters Your World, I’ve added a section on photography. Just looking at beautiful pictures can life our spirits. Check out the two websites described below. And if you go to a website that features beautiful photography that lifts your spirits, please let me know by email and I will include the site you recommend in a future edition of this website.

Here is what is in Seven Choices:

There are many photographers’ websites that display images that uplift the spirit and bring beauty to the eye. I especially enjoy the work of photographer Joey Bieber, found on her website www.bieberco.co.uk. About Joey’s photographs of Burma, Lord Hindlip, Chairman of Christie’s writes, “Some of the photographs illustrate the poverty and deprivation of the country and the suffering of its citizens, but most demonstrate the extraordinary beauty and serenity of these peace-loving people. Joey Bieber shows us the rivers and temples, the monks, impoverished mothers and their still smiling children, their animals, their whole way of life. She is a wonderful photographer who uses her art for the good of others, in this case the beautiful people of Burma.”

A different response to bereavement can be found in Pedro Myer’s work called “I photograph to remember.” (www.zonezero.com, click on Gallery and search name Pedro Meyer.) Pedro photographed his parents in their last months of their lives. Pedro Myer says this about “I Photograph to Remember”: I took all those photographs for myself as a way of dealing with death itself….After all, memory is precisely that, a way of making a moment permanent. I knew full well that my emotions at the time would not allow me to recall further on, the specifics of any given moment. The photographs have indeed allowed me to return many times to those captured slices of my experience, and flawed as those pictures inevitably are, due to the limitations inherent to the photographic medium, I do get a sense of the way it all happened.”

Website reader, Chris Welsh, responds:

There is another side of photography that is useful too. For me, it is the act of taking the pictures. Lately, in stressful situations I like to go out and take a group of photographs.

I like my digital camera because of the instant gratification. When I set out to photograph things, my mindset changes and I look at the world a bit differently. I find it a good way to focus and re-orient myself to the world around me.

When I look at the photos, after I have downloaded them into my Mac I find it interesting to see what the camera saw.

Anyway, that is a form of therapy for me.

Chris



Pets

Research has shown that owning a pet can reduce stress; petting a dog, for instance, has been shown to lower blood pressure. A study at City Hospital in New York heart patients who owned pets were significantly more likely to be alive a year after they were discharged from the hospital than those who didn’t own pets. The presence of a pet was found to give higher boost to the survival rate than having a spouse or friends. A study conducted at UCLA found that dog owners required much less medical care for stress-induced aches and pains than non-dog owners. Pet ownership may affect people physiologically through the soothing and relaxing effect of touch. And speechless communication with a pet, or simply watching a cat or fish, may produce a relaxation response with little demand on the viewer. Pets such as dogs and cats provide unconditional, nonjudgmental love and affection. And pets enlarge our focus beyond ourselves and connect us to a larger world. They also make us laugh more. (See www.holistic-online.com/stress/stress_pet-therapy.htm; www.dog-play.com)

Children see animals as peers, and older children’s empathy with animals can carry over into their experiences of people.

The Sussex County LPN Program (www.dog-play.com/dogpill.html) provides this information in a “pharmacology worksheet format”: Pets can: stimulate spontaneous performance of active ROM exercises, especially of the hand; relax pre-existing contractures due to arthritis; increase motivation to get out of bed in the morning; decreases blood pressure; contributes to survival rate post-MI; decreases risk of the “helplessness/hopelessness” syndrome associated with illness and vulnerability to sudden death accidents; can increase awareness in cognitively impaired; stimulates social interaction.



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