Premeditation of evils
In this exercise we will visualize mentally a difficult scenario which might be creating unwanted emotional weight in the present.
Definition
Premeditation vs Pessimism
The premeditation of evils is a stoic practice of mentally rehearsing potential hardships, losses, or setbacks before they occur (in the case that they ever do) in order to visualize an appropriate emotional reaction (positive coping).
Rather than being an exercise in pessimism, this exercise functions as a form of psychological priming intended to strip away the element of surprise (and anxiety) that often magnifies suffering.
Premeditation of evils
"We suffer more often in imagination than in reality."
Seneca the Younger, Moral Letters to Lucilius, Letter 13 (Loeb Classical Library edition)
"My life has been full of terrible misfortunes, most of which never happened."
Michel de Montaigne
Introduction
The practice of Premeditation of evils involves visualizing specific "evils" such as the loss of a job, the death of a loved one, or physical illness, in order to contemplate how one would react and try to visualize a scenario where one remains virtuous and composed in those circumstances.
By doing this, we realize firstly that many feared outcomes are survivable and manageable; second, we become more grateful for our current circumstances while acknowledging their fragility.
This mental rehearsal acts as a protective shield; the idea is that when a setback eventually happens, it won't strike the mind as an unexpected catastrophe, and therefore cause for panic, but as a scenario that has already been analyzed and emotionally "rehearsed." This transforms a potential crisis into a predictable event, allowing for a more rational and effective response.
Preparation
1. The default activity for this exercise is to visualize extremely difficult scenarios such as the loss of a job, the death of a loved one, or physical illness.
2. One can vary the exercise by visualizing less extreme events or something that is highly relevant to current context such as a project at work failing or a relationship ending.
Exercise
1. Locate a specific evil you would to work with. Only one scenario at a time can be used.
2. Get into a comfortable meditative position and establish a connection with your own body. Sense what is around you, either by making direct contact with you or emitting sounds in your vicinity.
3. Relax your body and whenever ready, gently close your eyes.
4. This visualization exercise begins by flashing yourself mentally to the immediate aftermath of this event happening.
5. Try to visualize yourself understanding the emotional landscape that this new experience is bringing you.
6. First, observe yourself reacting in a manner that comes naturally to you.
7. Secondly, try to see yourself reacting with the stoic principle of equanimity, meaning thoughtful restrain and emotional control, not with unbalanced passionate emotions and irrational reactions. Picture yourself strategizing a solution or setting in motion a new life course if so needed. Try to realize that even if that horrible event were to happen, life would continue. Furthermore, it is likely that event wouldn't be as terrible as you initially thought and that you already possess the capacity to learn something from such an event.
8. To conclude, you have now visualized yourself being competent and cool-minded in such a terrible scenario, take a moment to acknowledge that you can be stronger than you previously thought, and contemplate the removal of negative emotions (such as anxiety) attached to such an event.