Text: Matthew 7:13-14 Enter by the narrow gate.

Principle: Exposure, as a principle, is easily understood. If we are fearful, we tend to avoid. Exposure is facing what is daunting but in manageable ‘doses’ until the fear and even paralysis reduces to a manageable level.

The theory is essentially stimulus and response, in which the mind becomes habituated and alarm signals become weaker.

How to:

Exposure is simply about facing what makes us uncomfortable. Naturally we will react or become triggered, but this is welcomed not avoided. You can observe that every time you react, it gets a little bit weaker. If you avoid, the reaction get stronger.

There is something of a paradox in the concept of avoidance. We can do all sorts of good things: find a meaningful job, engage in an exercise program, go bushwalking, take up a hobby, join a club, contribute to charity, learn a new skill or socialise with friends. Even doing a good thing ? such as helping a church ? can be an act of avoidance, for example to distract from an uncomfortable emotion. One example of this is hyperactivity to mask depression ? the manic defence. Then the good thing is unlikely to be very satisfying. But facing the uncomfortable emotion, exposure, gives us the space to do good things and find them satisfying. More about this when we consider values and committed living in a later sermon.

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Exodus 32:1-14; Exodus 33:12-17

Before we begin let us consider what has happened before the stories we heard today. The Israelites have been slaves in Egypt until God, through Moses, launches a daring plague-based escape. They are now free! God has promised to take them to a land rich with milk and honey but at the moment they are waiting in the desert for a plan and a path. The only thing they have to eat is miraculous manna, which God provides each morning and they can’t stockpile beyond the day’s needs.

In the first reading today, Moses is away in discussion with God. While they were busy, the community crafts and then begins to worship a golden calf. In response, Moses destroys it, and has many of the men killed. Even more got sick. The relationship between the community, Moses, and God, is rocky to say the least.

By the time we get to the second story, things have calmed down a bit and God has given the go-ahead, has commanded that Moses to begin the trek to the promised land. So in our reading, Moses turns to God and says outright ‘go with us’.

We will come back to Moses. For now, let us sit with his community. It can be easy, for those of us who know how the story ends, to judge the Israelites for their golden calf. It can feel absurd that they, who through Moses have a direct phone line to God, would desire an idol.

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Letter writing and receiving letters has always been important to me. When I was a child in Primary School, I had a penfriend in rural NSW and we wrote to each other for decades, although we only met once. When I first left home to teach in the country and was homesick, letters between my mother and me really mattered. Letters between me and my future husband Ron, written over several years when we lived in different countries, changed the direction of our lives from friendship to a long marriage.

These days, fewer people write real letters, which I find quite sad. Text messages can be great, and I use them all the time, but they are limited. And as for a string of emojis, that is not the same!

In the years immediately after the life and death and resurrection of Jesus, the followers of Jesus were beginning to spread into scattered communities. As new groups of Christians were gathering in places distant from each other, letters became important. The apostle Paul wrote letters to a number of communities and we can still read them in our New Testament. As Paul travelled, he met little groups in places like Rome, so he wrote a letter to the Romans. He visited the Christians in Corinth and later wrote at least two letters to the Corinthians.

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Text: The idea of mindful noticing is in Jesus’ teaching on the Sermon on the Mount, “Look at the birds of the air, they neither sow nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not of more value than they? Can any of you by worrying add a single hour to your span of life? And why do you worry about clothing? Consider the lilies of the field, and how they grow; they are neither toil nor spin, yet I tell you even Solomon in all his glory was not clothed like one of these.” (Matthew 6:28-29).

Principle:

Mindfulness is all about focus. Noticing. Duke Ellington said, “There are two kinds of music – good and bad. You can tell them apart by listening.” Listening in a focused way is another form of mindfulness.

To do: Stop and listen. What do you hear?

How to:

Mindfulness is simply paying attention, internally or externally, in an accepting way. It is characterized by attention with a gentle curiosity. You could mindfully count the bricks in a wall or books on a shelf.

Mindfulness is now big in psychological treatment with therapies such as Acceptance and Commitment Therapy (ACT). The effectiveness has been shown through randomized controlled trials. Mindfulness can be helpful when our minds are full of ‘speeding thoughts’, we can become grounded and present and not tossed around by distracting or negative thoughts. 

For example, you could try being mindful in the shower. Simply notice the sensation of water hitting your body. No need to do anything extra, just notice. I walk Truff twice each day. He challenges me to be more mindful because he notices every smell, stopping to investigate and only reluctantly, with a pull of the leash, does he move on.

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Text: Matthew 5:33-37 Let your word be ‘yes, yes’ or ‘no, no.’

Marcus Aurelius, Roman emperor and Stoic philosopher, said that the soul is died the colour of its leisure thoughts. We know that thoughts can torment or even persecute. They can race like a Porche 911 and become almost impossible to control.  Are we at the mercy of our thoughts or can we do something about them? To think or not to think, that is the question (sorry Shakespeare)

Principle: Thought diffusion is a psychological technique to objectify and displace or distance yourself from distressing thoughts.

How to:

Thought de-fusion is an important psychological technique. Thoughts and emotions are often closely linked. They can be ‘sticky’. TD is a way of separating or to de-fusing the thought from negative emotions. You might feel triggered by a distressing thought which spikes your anxiety or worsens your mood. An individual’s thoughts can be one-sided and lose perspective or become fixated. Or a person can become so preoccupied and not present to what’s happening in his or her life.

Negative thoughts can be emotionally bruising. This can happen when thoughts are taken too seriously.

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