Example Stoic Philosophy Regime
Modified Excerpt from The Philosophy of Cognitive-Behavioural Therapy (2010)
Copyright © Donald Robertson, 2010. All rights reserved.
It is difficult, probably impossible, to do justice to the variety of therapeutic concepts, strategies, and techniques recommended by Stoic philosophers in an outline such as this. Nevertheless, I hope that by attempting to do so in relatively plain English, I will help to clarify their “art of living” somewhat, in a manner that may be of service to those who wish to make use of classical philosophy in modern life, for the purposes of self-help or personal development. It probably requires the self-discipline for which Stoics were renowned to follow a regime like this in full, and I imagine that the intention was to begin by attempting one step at a time. I certainly don’t propose this as an evidence-based treatment protocol but rather as an attempt to reconstruct the Stoic regime for discussion.
Mornings
1. Meditation
1.1. Take time to calm your mind and gather your thoughts before preparing for the day ahead.
1.1.1. Be still and turn your attention inward, withdraw into yourself, or isolate yourself from others and walk in silence in a pleasant and serene environment.
1.1.2. The View from Above. Observe (or just imagine) the rising sun and the stars at daybreak, and think of the whole cosmos and your place within it.
2. The Prospective Morning Meditation
2.1. Mentally rehearse generic precepts, e.g., the “Sovereign” general precept of Stoicism: “Some things are under our control and others are not”.
2.1.1. “Follow Nature”, i.e., will what God or Nature wills, accept the here and now, “Do not seek for things to happen as you will but will them to happen as they do and your life will go smoothly”, and,
2.1.2. Follow your own nature as a rational animal, excel in practical wisdom and the other virtues, “Make good use of your impressions”, i.e., monitor your thoughts and forcefully question their logic and objectivity where it is necessary to do so.
2.2. Mentally rehearse any potential challenges of the day ahead, and the specific precepts required to cope wisely with them, perhaps making use of the previous evening’s self-analysis.
2.2.1. Praemeditatio Malorum. Periodically contemplate catastrophe and death, rehearse facing such calamities “philosophically”, i.e., with rational composure; contemplate the uncertainty of the future and the value of enjoying the here and now. Remember you must die, i.e., that as a mortal being each moment counts and the future is uncertain.
3. Contemplation of the Sage
3.1. Periodically contemplate the ideal of the Sage, try to put his philosophical attitudes into a few plain words, what must he tell himself when faced with the same adversities you must overcome? Memorise these precepts and try to apply them yourself. Ask yourself, “What would someone with absolute wisdom do in these situations?” Adopt a role-model such as Socrates, or someone whose wisdom and other virtues you admire.
Throughout the Day
1. Self-Awareness (prosoche).Continually bring your attention back to the use you are making of your mind, your mental activity in the here and now, during any given situation.
1.1. Assent. Remember the difference between what is under your control and what is not, in any given moment. Separate your thoughts from the real facts. Stick to the facts and avoid using rhetoric to distort your own emotions. Remain objective. Question each impression that enters your mind, especially those that are accompanied by distress, asking yourself whether it is true or false, i.e., objectively true, or an emotive distortion of things. Tell yourself, when faced with an unhelpful or distressing thought: “This is just a thought and not at all the thing it claims to represent.” Remember what is under your control and what is not.
1.2. Desire. Serenely accept the given moment as if you had chosen your own destiny, “will your fate” after it has happened. Accept the hand which fate has dealt you. View indifferent things with indifference. Contemplate the transience of material things, how things are made and then destroyed over time, and the temporary nature of pleasure, pain, and reputation. Think of the essence of things, and what they really are. Transfer your desires and aversions from external things on to your own judgements and actions.
1.3. Action. Take full responsibility for your own judgements and actions. Continually remind yourself to question each thought and ask whether it is true or false, healthy or unhealthy. Does each thought contribute to your long-term happiness and well-being, or not? Reject false or unhealthy impressions immediately, and replace them with more healthy and accurate ones. Pursue your own enlightened self-interest, seeking genuine well-being and happiness. Try to act as if you were already a Sage. Recall your principles often and affirm them to yourself in a word, or a short phrase. Ask yourself throughout the day: “What virtue have I been by nature given to deal with this particular situation?”
2. Natural Affection (Philostorgia)
2.1. Affinity & Philanthropy. Contemplate the virtues of both your friends and enemies. Empathise with everyone. Try to understand their motives and imagine what they are thinking. Praise even a spark of strength and wisdom and try to imitate what is good. Ask yourself what errors might cause those who offend you to act in an inconsiderate, unhappy or unenlightened manner. Love mankind, and wish your enemies to become so happy and enlightened that they cease to be your enemies.
2.2. Cosmic Consciousness. Think of yourself as part of the whole cosmos, indeed imagine the whole of space and time as one and your place within it. Imagine that everything is inter-connected and determined by the whole, and that you and other people are like individual cells within the body of the universe.
Evenings
1. The Retrospective Evening Meditation
1.1. Mentally review the whole of the preceding day three times from beginning to end, and even the days before if necessary.
1.1.1. What done amiss? Ask yourself what mistakes you made and condemn (not yourself but) what actions you did badly; do so in a moderate and rational manner.
1.1.2. What done? Ask yourself what virtue, i.e., what strength or wisdom you showed, and sincerely praise yourself for what you did well.
1.1.3. What left undone? Ask yourself what could be done better, i.e., what you should do instead next time if a similar situation occurs.
2. Relaxation & Sleep
2.1. Adopt an attitude of contentment and satisfaction with the day behind you. (As if you could die pleased with your life so far.) Relax your body and calm your mind so that your sleep is as tranquil and composed as possible, the preceding exercise will help you achieve a sense of satisfaction and also tire your mind.
CONTINUE TO REPEAT THIS PROCESS EVERY DAY
Filed under: Stoicism Tagged: philosophy, stoic, stoicism
