These skills are the “Pathways to Liberation” we are writing about in our upcoming book. We have developed a chart- the “Matrix” – to support people in self-assessing their level of development in each skill – if you would like to receive it, please find more info here:
Abbreviated list of skills (please click on link above for full depiction):
Presence
Being attentive to what is happening right now. Not lost in thinking, emotional reactions, etc.
Observing
Noticing (and possibly describing) our sensory and mental experiences, and distinguishing these experiences from the interpretations we ascribe to them.
Feelings awareness
Ability to identify and experience our physical sensations and emotions.
Self-acceptance
Accepting oneself with unconditional caring.
Taking ownership of one’s feelings
Living from the knowledge that I alone cause my emotions – my emotions are not caused by others.
Needs consciousness
Awareness of (and the willingness to honor) needs, the essential universal elemental qualities of life (like sustenance, love and meaning).
Re-connecting to self & recovering from reactivity
Reactivity is internal resistance to what is. Recovery is letting go of that resistance. Re-connecting to self is being with one’s own experience with presence and compassion.
Request consciousness & making requests
Willingness to ask for what one wants, with openness to any response; not attached to any particular outcome.
Mourning
Transforming the suffering of loss; letting go of resistance to what is, and being willing to allow our experience to unfold.
Empathy
Being present with another’s experience, with unconditional acceptance of the person.
Dissolving enemy images
Transcending one’s perceptions that another deserves to be punished or harmed.
Discernment
Clarity, insight, and wisdom in making life-serving distinctions and choices; recognizing one has choice.
Living interdependently
Living from the knowledge that every individual is related to every other individual – every part of a system affects every other part.
Honest self-expression
Owning one’s experience and having the willingness to express authentically without blame or criticism.
Facilitating connection
Facilitating empathy and honesty in dialogue with an intent to create connection.
Patience
Remaining spaciously present when one feels stress. An ability to be with one’s own reactions, without acting out of them.
Responding to others’ reactivity
Responding rather than reacting to others who are caught up in intense separating emotions.
Openness to feedback
Receiving other’s perspective about our actions with equanimity and centeredness.
Beneficial regret
Acknowledging and learning from one’s missed opportunity to meet needs, without guilt, shame, or self-punishment.
Flexibility in relating
Openness and versatility in interacting with others.
Transforming conflict
Using conflict with others as a means to connect and create a mutual outcome.
Gratitude
Finding the value in, appreciating, and enjoying what is.
Openhearted flow of giving and receiving
Transforming scarcity thinking into thriving creatively; joyfully contributing and receiving.
Cultivating vitality
Tuning in to oneself to support balanced self-care; cultivating the energy to serve life.
Sharing power
Transforming domination; valuing everyone’s needs with mutuality and respect; transcending submission and rebellion.
Transcending roles
Aware that we are not the roles we play; having choice about what roles we adopt and how we respond to the roles others adopt.
Awareness of response-ability
Freely choosing one’s responses to what shows up in life, owning one’s part in what happens. Not owning others’ parts, and acknowledging that one’s actions do influence others.
Supporting holistic systems
Consciously participating in the creation and evolution of holistic systems that foster general well-being.
Visit us at www.pathwaystoliberation.com for the latest version of this matrix, information about the Pathways To Liberation books, and more.
Legal information: This work is licensed under the Creative Commons Attribution 3.0 Unported License, which allows you to share, copy, distribute, publicly perform, and adapt this work – under certain conditions. To view a copy of this license, visit www.creativecommons.org/licenses/by/3.0/ or send a letter to Creative Commons, 171 Second Street, Suite 300, San Francisco, California, 94105, USA. If you distribute or publicly perform this work (titled “Pathways to Liberation Self-Assessment Matrix, Version 1.2”) (or any adaptation of it, or collection including it), you must attribute this work to its original authors (Jacob Gotwals, Jack Lehman, Jim Manske, and Jori Manske), and include a link to URL
Dr. Marshall Rosenberg, “I developed NVC as a way to train my attention—to shine the light of consciousness on places that have the potential to yield what I am seeking. What I want in my life is compassion, a flow between myself and others based on a mutual giving of the heart.”
"Never question the beauty of what you are saying because someone reacts with pain, judgment, criticism. It just means they have not heard you." ~ Marshall Rosenberg
NVC is a tool, in our toolbox (akin to a paintbrush); how it is expressed, on the canvas of our lived existence, may be as varied as the fruits of each painter's artistic choices & creative risks.
Toolbox – Tools for Call
e.g.
Recommended: Free NVC/MYLApp (as a composting/'posthersal' if/then)
NVC handout from 1980s (note "dreams" - perhaps inspired by MLK)
"Most of us live in a Jackal world where we take turns using the other person as a waste basket for our words." ~ Marshall B. Rosenberg
"From his work with civil rights activists in the '60s, Rosenberg came up with the precise language of Nonviolent Communication, designed to minimize defensive reactions and maximize cooperation." Katy Butler
When once asked about why he, Marshall Rosenberg, opted to shift from "dreams" (1.0) to "universal human needs" (2.0) he offered it was quicker, it simply took less time.
"It’s not about racing toward a resolution. The approach I offer holds empathy for both sides of a conflict. In my 3 Chair Model, being the mediator is to sit between the “two chairs” — the two sides of a conflict and the relationship between subconscious and conscious dimensions of our experience.
The third side perspective isn’t above or outside of the conflict— it’s a conduit for deeper connection within it that reconciles and heals.
Sitting in the third chair symbolizes the most evolved aspect of an individual's self-awareness... " (continues)
"...and for all his sweetness, he had the tiger and the jackal in his soul." ~ American feminist Voltairine de Cleyre via NYT (gift link)
“We don't rise to the level of our expectations, we fall to the level of our training.” ― Archilochos
Visiting "street giraffes" from around the globe (all the countries, in green, that have visited this blog!)
"I'm going to show you a technology today which takes insults and criticisms out of the airwaves. (Marshall puts on giraffe ears) With this technology, it will be impossible for you to hear criticisms, harsh remarks, or insults. All you can hear is what all people are ever saying, 'please' and 'thank you'. What used to sound like criticism, judgment, or blame, you will see, are really tragic, suicidal expressions of 'please'." ~ Marshall B. Rosenberg
Dialogue as a Mindfulness Practice
Marshall Rosenberg
"If you are a jackal, you will try to reassure. Jackals try to fix people in pain. They can't stand pain, but make matters worse by trying to get rid of it. Put on giraffe ears. Try to hear what they are feeling and needing." ~ Marshall B. Rosenberg, PhD
3 Dialogic Choice-Points
"If I could teach people only one tool for training in presence it would be to pause. The space of one pause can make a world of difference." p. 45 of Oren Jay Sofer's Say What You Mean
"When we are able to include our own needs in the equation fully, alongside, not instead of, others’ needs, we are more likely to experience the possibility of stepping beyond the either/or paradigm, and finding care for everyone." ~ Miki Kashtan
"There are two things that distinguish truly nonviolent actions from violent actions. First, there is no enemy in the nonviolent point of view. You don’t see an enemy. Your thinking is clearly focused on protecting your needs. Second, your intention is not to make the other side suffer." ~ Marshall Rosenberg
"The longer I live, the more deeply I learn that love — whether we call it friendship or family or romance — is the work of mirroring and magnifying each other’s light. Gentle work. Steadfast work. Life-saving work in those moments when life and shame and sorrow occlude our own light from our view, but there is still a clear-eyed loving person to beam it back. In our best moments, we are that person for another." ~ Maria Popova
On Listening
“A jest's prosperity lies in the ear
Of him that hears it, never in the tongue
Of him that makes it.” William Shakespeare, Love's Labour's Lost
"Nonviolent Communication is a way of keeping our consciousness tuned in moment by moment to that beauty within ourselves and others, and not saying anything that we think might in any way tarnish people's consciousness of their own beauty." ~ Marshall B. Rosenberg, PhD
"Anger is a signal that you’re distracted by judgmental or punitive thinking, and that some precious need of yours is being ignored." ~ Marshall Rosenberg
"When we are depressed, our thinking blocks us from being aware of our needs, and then being able to take action to meet our needs." ~ Marshall Rosenberg
"I wouldn’t expect someone who’s been injured to hear my side until they felt that I had fully understood the depth of their pain." ~ Marshall Rosenberg
"True forgiveness is not about condoning or forgetting; it's about releasing ourselves from the burden of resentment and finding peace within." ~ Marshall Rosenberg
This blog/call grew out of a "Naturalizing NVC" class I took with Miki Kashtan through NVC Academy in 2011 during which I made a request of my fellow classmates that we might practice together outside of the call. It was mostly just about my wanting to gain "street giraffe" fluency by way of practice and then also cataloguing the seeds of my learning. As I say here, it's likely been sustained by way of "structured procrastination" and lots of tinkering while multi-tasking. As Peggy Smith once put it, NVC is but one fruit amidst a more plentiful fruit bowl offering of the healing powers of resonant language, which animates the arc of my life's journey and is something I hope to write about eventually. Bottom line, I'm merely a fellow practitioner/traveler yet invite any inquiries that this blog may have sparked for you.
What is Conscious Communication? (a.k.a. Nonviolent Communication or NVC)
The Chopra Center: Conscious Communication is the ability to clearly communicate what you want in life, which directly relates to your emotional well-being. The key principles of conscious communication can help you do just that… (continues)
(See also OFNR: Observation, Feelings, Needs & Requests.)
Speak Peace in a World of Conflict
New to NVC?
“If I had just one book to recommend about interpersonal communication, it would be this one.” ~ Rick Hanson
"Reflect: Identify situations where your communication aligned with NVC principles, and others where you feel that you could have improved. Taking a step back can be crucial to acknowledging your progress and identifying where you want to grow." ~ Barbara Robles-Ramamurthy, MD
'You don't have to be brilliant. It's enough to become progressively less stupid." ~ Marshall B. Rosenberg
"As NVC replaces our old patterns of defending, withdrawing or attacking in the face of judgment and criticism. We come to perceive ourselves and others, as well as our intentions and relationships, in a new light. Resistance, defensiveness, and violent reactions are minimized." ~ Marshall Rosenberg
"I would like us to create peace at three levels and have each of us to know how to do it. First, within ourselves. That is to know how we can be peaceful with ourselves when we’re less than perfect, for example. How we can learn from our limitations without blaming and punishing our self. If we can’t do that, I’m not too optimistic how we’re going to relate peacefully out in the world. Second, between people. Nonviolent Communication training shows people how to create peace within themselves and at the same time how to create connections with other people that allows compassionate giving to take place naturally. And third, in our social systems. To look out at the structures that we’ve created, the governmental structures and other structures, and to look at whether they support peaceful connections between us and if not, to transform those structures." ~ Marshall Rosenberg
Street Giraffes 