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Posts Tagged ‘marriage

Taming the Tiger Within: advices from Thich Nhat Hanh to diffuse anger, conquer fear and cultivate love.

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Recognize & embrace your anger when it manifests itself.
Care for it with tenderness rather than suppressing it.

Many of us begin a relationship with great love,
very intense love.
So intense that we believe that,
without our partner,
we cannot survive.
Yet if we do not practice mindfulness,
it takes only one or two years for our love to be transformed into hatred.
Then, in our partner’s presence we have the opposite feeling,
we feel terrible.
It becomes impossible to live together anymore,
so divorce is the only way.
Love has been transformed into hatred;
our flower has become garbage.

If you see elements of garbage in you,
such as fear, despair, and hatred, don’t panic.
As a good organic gardener,
a good practitioner,
you can face this:
"I recognize that there is garbage in me.
I am going to transform this garbage into nourishing compost that can make love reappear."

Mindfulness means to be present,
to be aware of what is going on.
This energy is very crucial for the practice.
The energy of mindfulness is like a big brother or big sister,
holding a young one in her arms,
taking good care of the suffering child,
which is our anger, despair, or jealousy.

When you say something unkind,
when you do something in retaliation,
your anger increases.
You make the other person suffer,
and they try hard to say or do something back to make you suffer,
and get relief from their suffering.
That is how conflict escalates.

If it is your partner who is angry, just listen.
Listen and do not react.
Do your best to practice compassionate listening.
Do not listen for the purpose of judging, criticizing, or analyzing.
Listen only to help the other person express himself and
find some relief from his suffering.

If we are able to touch our ground of no birth and no death,
we will have no fear.
That is the base of our true happiness.

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Written by blueroselady

January 2, 2014 at 3:32 pm

30 revealing ideas from social psychology that can help us to appreciate people and our lives

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Below are interesting points (sometimes with some of personal thoughts & reflections) that I have learned from a course on social psychology taught by Professor Scott Plous of Wesleyan College.

@~@ Know yourself. Seach inside yourself.
LaoZi : "He who knows others is learned. He who knows himself is enlightened."
Benjamin Franklin : "There are three things extremely hard: steel, a diamond, and to know one’s self"
Daniel Gilbert : "We seem to know less about the worlds inside our heads that about the world our heads are inside."

@~@ People often MISWANT.
Blueroselady :
How to overcome the challenge that we are remarkably bad at predicting of what will make us happy?
This question is very important because many of life’s big decisions involve predicting our future feelings.
Examples of life’s big decisions : marriage, career / profession, migration, vacation.
Funny real-life example : a friend J told me that her husband fluctuates between praising-in-the-form of question and complaining:
(1) "why a such a smart woman like you wanted to marry a jerk and stayed on?"
(2) "It’s a nightmare to be with you for the rest of your life, I was enticed by your physical attractions"

@~@ Most people are too preoccupied with themselves to notice our shortcomings (e.g. your pimple, your spiky hair because of having no time to comb your hair because of waking up late).

@~@ "Research has found that audiences can’t pick up on your anxiety as well as you might expect …
Other people are noticing less than you might suppose."
Blueroselady: The next time you have to deliver a public talk / give a company presentation / make a sales pitch, do not worry. Just do it!

@~@ Susan Andersen & Serena Chen, 2002: In our varied relationships, we have varying selves.

@~@ Much of our behavior is not consciously controlled but automatic and unself-conscious.
Blueroselady: Be mindful. We can choose to practice mindfulness.
Mindful breathing… Mindful eating… Mindful doing…

@~@ self-schema vs possible selves
self-schema = beliefs about self that organize & guide the procession of self-relevant information.
possible selves = images of what we dream of or dread becoming in the future.
self-schema strongly affect how we see / perceive, remember, evaluate other people & ourselves.

@~@ major negative events vs minor irritations
major negative events activate our psychological defense.
minor irritations do not activate our psychological immunity.

@~@ Role playing becomes reality.
As we enact a new role, e.g. college student, parent. salesperson, we initially feel self-conscious.
Progressively, the role playing becomes reality.
This reminds me on the message that Amy Cuddy wants us to remember in her TED talk on body language.
Fake it till you make it.
Fake it till you become it.

@~@ How do we decide if we are rich, smart, or tall?
The answer is social comparison (Festinger, 1954) in affluence, status, achievement.
Blueroselady: Many things in life (that I know of) are relative, particularly those that are measurable.
A reader’s question: "I have made a living comparing data in my job / career. Comparing has become my second nature. How can I stop comparing in life?"
Blueroselady suggestions:
# Gratitude exercises.
# Detachment exercises : Detach your emotions from the outcome of your comparisons. I hear you, it is easy to say, but challenging to do, that is why detachment is an art; for the sake of our happiness, we must practice the art of detachment.
# Mindfulness exercises : Remember that (1) social comparisons can decrease our life satisfaction. (2) 人比人气死人 (3) "There is nothing noble in being superior to some other person. The true nobility is in being superior to your previous self."
# Kindness exercises : Be kind & compassionate to yourself, leave behind comparisons with others.
# Affirmations e.g. It is better to be a first rate version of yourself than a second rate version of someone else.

@~@ Children whom other people label as as gifted, hardworking or helpful tend to incorporate such ideas into their self-concepts & behavior.

@~@ Self-reliance
Self-reliant individual is celebrated in Western literature, e.g. The Iliad, The Adventures of Huckleberry Finn.

@~@ Classifying / pigeonholing / labeling cultures as solely individualist or collectivist oversimplifies.
The oversimplification is because within any culture, individualism varies from person to person (Oyserman et al, 2002).
Blueroselady: Remember not to do hasty generalization.

@~@ Interdependent self
# has a greater sense of belonging.
# is defined by social connections with family, colleagues, loyal friends.
# has many selves: self-with-parents, self-at-work, self-with-friends.
# disapproves egotism, whereas independent self disapproves conformity.
# e.g. collectivistic Asian & Third World cultures.
# persists more on tasks when they are failing because wants to meet others’ expectations (e.g Japanese)
# prioritizes WE over ME

@~@ "So far, most of psychology has been produced by psychologists in middle-class White American settings studying middle-class White American respondents."
However, there are ways of life beyond the one that each of us knows best.
Blueroselady: In other space & time context (e.g. sociocultural context), there can be different ideas & practices about how to live a meaningful life.

@~@ Tips: eat before shopping.
Gilbert & Wilson (2000) showed that hungry shoppers do more impulse buying

@~@ Why is your friend’s success can be more threatening that that of strangers?
According to Zuckerman & Jost (2001), you feel that your self-esteem is threatened.
How do people react to self-esteem threat?
High self-esteem people blame others or try harder next time.
Low self-esteem people blame themselves or give up.
According to Roy Baumeister, folks with high self-esteem are more likely to be obnoxious, to interrupt, & to talk at people rather than to talk with people.
Bonus: It is useful for parents to know that
# among sibling relationships, the threat to self-esteem is greates for an older chld with a highly capable younger brother / sister.
# many people could not escape their tough childhoods, which is a cause of low self-esteem.

@~@ Secure self-esteem
# is rooted more in feeling good about who one is than in grades, looks, affluence / money, others’ approval.
# is essential for long-term well-being.
# Blueroselady views secure self-esteem neither as high nor low self-esteem, but self-esteem in equilibrium / in balance.

@~@ self-esteem vs self-efficacy
self-esteem = if you like yourself overall
Self-efficacy = if you believe you can do something

@~@ How to be less intimated (by others) & less gullible?
# remember that personal testimonies are powerfully persuasive but they may also be wrong.

@~@ Self-serving bias?
# attribute positive outcomes to oneself (e.g. own managerial skill)
# attribute negative outcomes to other factors (e.g. a down economy)

@~@ Examples of self-serving bias
# Group members’ estimates of how much they contribute to a join task typically sum to more than 100%. For instance, husband & wife are members of a group.
# most business people see themselves as more ethical than the average business people.
# Pronin & Ross (2006) reported that we see ourselves as objective & everyone else as biased. No wonder we fight!

@~@ Feedback is best when it is TRUE & SPECIFIC.
Specific feedback e.g. You are good at maths.
General feedback e.g. You are great.
To encourage someone (e.g. children, mentees, students, subordinates), remember that specific feedback is more effective than general feedback.

@~@ To improve performance, give self-efficacy feedback instead of self-esteem feedback.
e.g. of self-efficacy feedback : You tried really hard.
e.g. of self-esteem feedback : You are really smart.

@~@ When to listen to criticism & not to listen?
David Dunning’s gentle rule: "if two people independently give you the same piece of negative feedback, you should at least consider the possibility that it might be true"

@~@ Terror management theory by Jeff Greenberg: the reality of our own death motivates us to gain recognition from our work & values, but not everyone can achieve such recognition.

@~@ Competence + perseverance = success

@~@ Success requires enough optimism to sustain hope and enough pessimism to motivate concern.

@~@ According to Jule Norem (2000), defensive pessimism can sometimes save us from the perils of unrealistic optimism.
Blueroselady: Negative emotions such as anger and pessimism are not entirely bad, we just need healthy ways to deal with them.
Tips: Whenever you feel angry, remember that the person you are hurting is yourself.

@~@ Tyranny of freedom? too many choices can lead to paralysis.
According to Barry Schwartz, individualistic modern cultures have an excess of freedom which leads to the tyranny of freedom.
# Choice may enhance regret.
# People have expressed greater satisfaction with irrevocable choices than with reversible choices. This is because when people can undo their decisions they tend to consider both the positive & negative features of the decisions they had made. When they could not undo their decisions, people tend to concentrate on the positive features & ignore the negative features. For example, people expressed more satisfaction with their marriages several decades ago when marriage was more irrevocable.

@~@ Love causes marriage, but marriage would also causes love.
Blueroselady: This hypothesis may explain why arranged marriages (in some cultures) have successfully worked and survived.

@~@ The 5:1 ratio of positive:negative activities
To sustain important relationships such as marriage and parental relationships, ensure that you strive to increase the ratio of positive to negative activities by at least 5 fold.
e.g. of positive activities : holding hands, giving a hug, lending a listening ear.
e.g. of negative activities : arguing, complaining.

More
# Book: Social Psychology. Chapter 2. DG Myers. 2012.
# Notes at the end of email

Written by blueroselady

December 26, 2013 at 3:55 am

How to deal with abusive spouse? 6 loving tips to survive

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A real life story:
I was surprised by what my friend X has done on the 4th Sunday of June 2013.
She reported her spouse to the police for making repetitive threats that he will kill her.
The couple appears loving to me.
They are kind, charming, polite, educated people.

X and her spouse are from a Christian family,
and I know many loving Christian families
who endure hardship and have long lasting marriages.
However,
as one of the priests (whom I had the fortune to listen to) mentioned,
the Church comprises saints and evils.
Instead of naively believing everyone is good (人心本善),
my view is that,
no matter a person believes in a religion or not,
a person can have the potential to be good or bad.
What matter is to discover the potential to be good, be good and do good.

X shared with me that her spouse has been abusive to her,
she does not know if she is supposed to continue tolerating his actions.

According to BabyCenter,
domestic violence doesn’t have to be physical: it can also be psychological, sexual or financial.

People often assume that women (girlfriends / wives) who are abused come from disadvantaged or deprived communities, but middle-class women (like X) are abused too.

X told me that although she was fearful for her husband’s job,
she has gathered all courage to face the consequences of reporting her husband’s threats.

According to her, her spouse:

# threatens to divorce X, knowing that X wants to hold the family together.
I asked X if he did so only when he was angry at X, but he also did that after they have reconciled,
hence giving X emotional stress.
(X seems to be the bedrock of the marriage.
It is not easy to be the bedrock of a family, a society, a nation.)

# threatens that he will kill X.

# makes X apologize for many times, even after X thinks that they have reconciled over a disagreement / dispute. X’s spouse would want X to kneel for even small matter, which X did to appease him.

# threatens to bully their child.

# seems to be 斤斤计较 / petty-minded / selfish.
X’s spouse was unhappy if X is using laptop or appears to X’s spouse taking care of their child less.
I believe that no matter how superwoman a mother is,
a mother deserves a break.

X mentioned that her spouse argued that if he did not see her taking care of their child,
then it would not be considered as taking care of their child.
Many times, X quietly does the house chores and child caring beyond what they agreed upon.
Then, I learned that
X and he grew up in different family backgrounds.
X was raised in high discipline and independent setting,
whereas he was pampered and spoiled by his mother,
who does not mind being scolded "stupid", "fat pig" by his son.
X does not accept this because to her,
she owes a life to parents.
Such a lack of respect attitude of X’s spouse is perhaps a factor of why X’s spouse is abusive.

Reflection: in my experience, I observe that people who are stingy tend to be 斤斤计较.
Although being stingy and frugal is different,
there is only a fine line between them.
It is important to be aware of the difference.
We strive to be frugal but not stingy.

# often blames X for consequences that are also due to his behavior / actions.

If I am his friend, I will likely to get another perspectives.
However, I am a friend of X,
so many of my sharing will be based on X’s standing point.

Here are loving tips for victims / survivors like X:
1. Love.
Love yourself.
If you do not love yourself,
it is hard to love your children.
Only when you love yourself,
you can genuinely love your children and spouse.
If you do not love yourself,
you cannot love your enemy.

In my opinion, X’s spouse suffers from low self-esteem.
He does not love himself enough,
so he unleashes his built-up anger, resentment, frustrations to his wife,
because he knows that his wife is always forgiving him.

Forgiving is a virtue, but forgiving without loving yourself is not forgiving.
Loving yourself here does not mean being selfish.
Loving yourself means respecting yourself.
A mentor said,
although
(i) Matthew 5:43-48 writes
"Don’t resist violence! If you are slapped on one cheek, turn the other too."
(ii) "No, not seven times," answered Jesus, "but seventy times seven." Matthew 18: 21-22.
but if you cannot be (physically / emotionally) alive after being slapped (inclusive of being abused),
and you have the responsibility to be alive
for the sake of your aging parents and young children,
you are being selfish to them
for upholding what you believe in "false sense of forgiving".
Moreover,
although you aspire to be like your role models (e.g. Saints),
you are just a human being.

2. Pray.
Pray in the morning when you wake up and at night before your sleep.
Daily prayers really help.
Praying is a form of believing,
the law of belief works.

The family that prays together stays together
.
Praying together allows you to communicate with each other.

3. Seek family help.
X told me that she has been informing her spouse’ parents on the repetitive threats,
but they told X that he was joking.
Some jokes are not funny.
His family seems to tolerate his abusive behaviors to X.

On a side note,
X feels sorry for her parents in law,
because they are among the nicest to X.
They love to offer buying her food,
but perhaps very kind parents who do everything for their children,
may result in children who take things (including people) for granted.
X is wise enough not to blame her parents in law,
because we are all victims of victims.
X shared with me that her mother in law lost her father in her early childhood,
so she showered all his love to X’s spouse.

Indeed, according to BabyCenter,
it is not true that all men who are violent have grown up in violent homes.
Honestly, I want to have parents in-law like X’s parents-in law, but not a spouse like X’s spouse.

4. Seek spiritual / religious supports.
Personally,
I believe in God and a religion,
so it helps me in my daily life.
A friend who had a severe accident (she ended up wheelchair bound) also found serenity in religion.

Marriage is a major event in human life,
so when one’s marriage is shaken,
it is natural to feel insecure.
But,
human beings have the capacity to harness our inner security / inner peace.

In the case of X,
X told me that she had tried to seek religious helps.
She went to counseling at church,
but he refused to go.

Before their marriage,
X told me that they attended Marriage Preparation Course,
and things seemed OK at that time.
Both proceeds to the marriage at their own free will.

There are also other spiritual supports.
Louise Hay suggests us to repeat,
"All my relationships are harmonious."

X was a migrant from a developing country,
who struggled since her early life,
although she has evolved into an educated woman,
I sense that she still have some traces of feelings of unworthiness / a belief that she is unlovable,
that’s why she attracted her abusive spouse.

Fortunately, X is aware of it and is working hard to change herself.
She is indeed lovable.
She recalled her spouse asked why she wants to get married with him,
given her good qualities.

The good news is
when we change ourselves (change our habits / beliefs / behaviors),
the other person will change or
he will leave our lives.

5. Seek legal supports.
This is what X did by reporting her abusive husband to the police.

If there is an immediate threat to your life, call 999.
Otherwise, a police report can be lodged at any Neighbourhood Police Centre (NPC).

In family violence cases, the Police is concerned with the following:
(i). The safety of the victim / any physical injuries?
(ii). With the consent of the victims, the Police will also refer them to the relevant Family Service Centres or Crisis Shelters for assistance.
(iii). If they wish to seek further legal protection, they will be advised to apply for a Personal Protection Order from the Family Court.
(iv). Where warranted, the Police will take action to prosecute the perpetrator.

6. Seek social supports.
A social worker told me,
after listening to many problems of people,
if you put your problem into a pile where others also put their problems,
and you have to take a problem,
you will definitely choose to take yours back and not others.

However, if your life is being threatened,
you must take actions to protect yourself and your children.

You can call / visit the Family Service Centre near your home if you need help or advice, or if you just need to talk to someone.

If you find my post useful to you, please donate to me. Thank you!
If you are a victim of domestic violence,
I pray for you to regain harmonious relationships.

Written by blueroselady

June 24, 2013 at 10:40 am

My simple thought on wedding

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This was a note that I wrote some time ago.

My dream wedding: in a church at an exotic destination,
with Fiance, Dad, Mum, Grandma, Sisters, Brothers.
No uncles, no aunties, no distant relatives.
Simple.

It seems that I will not be able to have my perfect dream wedding,
but at least I will have the church wedding.

The fiance: "There are only 2 occasions when many people gather for us, our wedding and funeral".

Well, Dad had once organized a party where he hosted ~60 tables (600 people).

I personally think that we still can have anniversary, celebration party.

The movie "非诚勿扰2" also has a funeral party where the main host is still alive, though severely ill.

The groom-to-be: "Colleagues seem to be more responsive to invitations than friends."
"Some friends (or acquaintances) seem to ignore invitation by not replying which keeps us wandering, are they coming?". In the past, the groom-to-be had attended their weddings / baby showers.

Well, we do not have expectations on others, then we will not feel hurt.

Some people used to invite us to fill in the tables. We were naive.
How could we politely refuse such requests?
1. We will be overseas.
2. We have other weddings to attend.

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Written by blueroselady

March 15, 2013 at 4:30 am

How to survive in-laws and not end up out-laws? 8 strategies for Asian in-laws

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Based on sharing of a few friends & acquaintances,
some parents in Asia cannot let go of their grown children.
Friction with in-laws can be a primary cause of stress in the early years of marriage.

Depending on each individual’s perception,
a word / sentence can be
well intentioned advice or
interfering / insensitive comment.

How to survive in-laws and not end up out-laws (in the context of Asian in-laws) ?
# If parents need to be confronted, agree that their own biological child, and not the son-in-law or daughter-in-law, do the talking.
# If in-laws are controlling, you can be PLEASANT, APPROPRIATE & FACTUAL.
# Invite in-laws to share a part in your parenting journey.
# DEFINE family friendly policies : holiday plans, home rules & boundaries with grandchildren.

# DO NOT SNUB / IGNORE your in-laws.
# DO NOT TRY TO WIN A BATTLE (e.g. via outwitting / out-talking your in-laws in a conflict) but you may end up losing the war (you risk losing the love and respect they have for you).
# DO NOT ERECT INVISIBLE FENCES to shut out your in-laws because this act only creates greater hostility.
# DO NOT MANIPULATE / POWER PLAY.

Written by blueroselady

March 14, 2013 at 3:05 am

Posted in family, love

Tagged with , , , , ,

Marriage is a journey, not a destination

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From my old green notebook given by Daddy F:
A great marriage is not when the ‘perfect couple’ comes together,
it is when an imperfect couple learns to enjoy their differences.

Dave Meurer, "Daze of Our Wives"

What counts in making a happy marriage is not so much how compatible you are, but how you deal with incompatibility.
Russian writer Leo Tolstoy
books2012.txt

Do you want to make your marriage more magical?
I want so much!

I have been learning many tips and would like to share with you who kindly visit Blueroselady WordPress.

Some daisy tips:
Send sexy looking lingerie to your partner as a gift.

Hand-make a gift for your loved one.
Help your loved one overcome his or her greatest fear to strengthen your relationship.

Plan your next honeymoon together.
Make a painting out of your favorite photo together.

Give your partner "massage" coupons, on your account.
Indulge your loved one with homemade ice cream.

Spend a day alone with your partner, with all communication devices turned off.
Slip a love note into your partner’s wallet or purse.

Give your loved one a gift each day for a whole week.
Surprise your spouse with breakfast in bed.

Recreate your first date with your spouse and re-live the magical moments.
Take a dancing class together and enjoy the physical proximity.

Spread a little sunshine by doing charity together.

How to enjoy the marital bliss?
Some serious tips are shared below from loving couples.
# Stay thankful for each passing day of love.
# Stay hopeful when challenges come.
# Stay faithful to the love of your life.
# Do not set unrealistic expectations.
# DO NOT COMPARE your spouse to others.
# Do not try to change your other half (unless his / her habits / attitudes / actions are damaging / destructive).
# Remember that every couple will experience conflict, but conflict is not necessarily bad and leads to destruction or warrants a break up.
# NEVER ever use the D word! Do not use divorce as a bargaining chip.
# When a party is angry / in wrath, agree to call time-out / calm down first, then discuss the issue later.
# Don’t start an argument with "You never … " or "You always …" because accusations only add fuel to the fire.
# Support his / her passion(s).
# Always communicate, TALK / SHARE about your feelings / experiences / things that matter most, even though if you are trapped in the rat race of work.
# GENTLE ANSWERS turn away wrath. Keep your tone, volume, body language calm & loving.
# SELF-CONTROL of your tongue not to say what you are thinking when your spouse speak; let him / her finish speaking.
# Guys, LISTEN attentively to your woman without judgment.
# Ladies, do not expect your man to mind-read & get your hints too much.
# Aware that routine helps couples to feel safe & secure, it is also very easy to cross the line from comfortable to complacent. Thus, remember not to neglect each other’s needs.

Spouse = soul mate = lover = partner.

Letter writing exercise:
To my wife
I love you because …
I appreciate you for …
I love it when you …
love,
[insert your name]

Financial tips for marriage:
# Shop around. Check prices around if you need to make a major purchase.
# Simplify, simplify, simplify. Declutter your life to downsize your material expectations & upsize your contentment in life.
# Categorize your shopping list according to necessities, desires, & absurdities. It trains your mind to focus / spend only on what is necessary.
# Resist impulse buying. Use wait-before-buying rule.
# Track every cent that you spend. Budget your expenditure. Use spreadsheet.

Marriage & children:
# Remember always that children are a gift to be treasured.
# Making your marriage work is the best gift to your children.
# Having children fulfills our instinctive needs to nurture, protect & love.
# Seek the JOY that comes from nurturing a new life.
Success in the workplace cannot replace the fulfillment that a healthy, growing family can give.
Postponing parenthood has a price, including a decrease in fertility as ones grow older.

see also:
How to survive in-laws and not end up out-laws?
How to build a marriage to last?
Marriage sharing by Blueroselady

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Written by blueroselady

March 14, 2013 at 3:03 am

Posted in family, love

Tagged with , , , , , , ,

Reflections on love: Happy Valentine 2013

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Love means giving in without giving up.

Being in love produces the same physiological responses as fear: pupil dilation, sweaty palms, and increased heart rate.

Men who kiss their wives each morning live 5 years longer than those who don’t.

Medical experts suggest you are more likely to catch a common cold by shaking hands than by kissing.

Love and marriage are boosts for your health, so much so that one doctor admitted that if a new drug had the same impact, virtually every doctor in the country would be recommending it.

“Marriage is 3 parts love and 7 parts forgiveness of sins,” Lao Tzu observed.

Do you believe in love at first sight?
According to research, love at first sight is not just a fairy tale. If a person is in the right emotional frame of mind, it can take as little as 30 seconds to fall in love. Physical appearance tops he list for attraction, but a desire to know more about t person is another factor. Interestingly, men fall first but are usually the most fickle, a sign that it is possible to fall in love with more than a person at a time.

In my darkest moment I found my brightest light. I am so glad I found you.

I not only love you, but love that you love me.

A reflection on universal love through a Swedish proverb,
“Love me when I least deserve it, because that’s when I really need it.”
The worst, ugliest, dirtiest, most annoying human being we have encountered is probably the one that we have to love most, because s/he is the one who needs our love or compassion most.

I will tell my children, “when the going gets tough, remember: your mother loves you.”

I love this quote by Antoine De Saint-Exupery:
“Perhaps friendship is the process of my leading you gently back to yourself.”

I also love this quote by Vincent van Gogh:
“The more I think it over, the more I feel that there is nothing more truly artistic than to love people.”

Happy Valentine 2013, with love from Blueroselady.

Written by blueroselady

February 14, 2013 at 1:18 pm