of Stoic
Perception
24 Ancient
Techniques for
Creating an
Invincible Mind
by William Boyce
& Sean OConnor
Its all in how you perceive it. Youre in control.
Marcus Aurelius, Meditations
Table of Contents
So much is outside of our control. But the Stoics taught that we are always in control of our reason and
reactions. Understanding and applying this fundamental concept gives us the ability to master our
perception. We can recognize emotions like fear, anxiety, hatred, and jealousy and cut them o. By honing
our reason, we can master the world of which we perceive. Put simply, our thoughts determine our reality.
The following are 24 Stoic techniques as passed down by this Greco-Roman tradition. Stoicism reached its
height of popularity in Imperial Rome, but the majority of Stoic works were lost or destroyed after the fall of
the empire. In this book, we will explore the surviving texts of three Roman Stoic philosophers: Seneca,
Epictetus, and the last of the Good Emperors of Rome Marcus Aurelius.
Mastering the art of Stoic perception takes practice and hard work, so as you move through these
techniques, remember to put them into action in your daily life.
But the Stoics taught us that we have the power to override these emotional
knee-jerks with logical thinking. Like seeing the finest wine as no more than
fermented grapes, we can strip away the false appearances of events and lay
them bare, viewing them objectively. Only then can we choose the proper
reaction.
You have the power at every moment to pause, take a deep breath, and
acknowledge your emotional response. Separate the event from your
reaction, reminding yourself: I have it in my power to control my reaction to
this event. That bad thing happened? Yes, but this situation is outside of me.
1
If you are pained by any external thing, it is not this thing that disturbs you, but
your own judgment about it. And it is in your power to wipe out this judgment
now.
Marcus Aurelius, Meditations
Today I escaped from anxiety. Or no, I discarded it, because it was within me,
in my own perceptions not outside.
Marcus Aurelius, Meditations
Dont let the force of the impression when first it hits you knock you o your
feet; just say to it, Hold on a moment; let me see who you are and what you
represent. Let me put you to the test.
Epictetus, Discourses
Like seeing roasted meat and other dishes in front of you and suddenly
realizing: This is a dead fish. A dead bird. A dead pig. Or that this noble
vintage [wine] is grape juice perceptions like that latching onto things and
piercing through them, to see what they really are to strip away the legend
that encrusts them.
Marcus Aurelius, Meditations
Much of life is in fact no more under our control than the weather, such as
other peoples actions, opinions, and events we view as happening to us.
Instead of worrying, we should accept what we cannot change. We should
focus our time and energy on what is in our power our thoughts
and actions.
You might work out and eat well each day, undoubtedly improving your
health. But disease could still unexpectedly take hold of you this is outside
your control.
At all times try to focus on what is in your power. By doing so, you will enable
yourself to make the most of every situation and progress more eciently
towards your goals.
Define for me now what the indierents are. Whatever things we cannot
control. Tell me the upshot. They are nothing to me.
Epictetus, Enchiridion
Its something like going on an ocean voyage. What can I do? Pick the captain,
the boat, the date, and the best time to sail. But then a storm hits What are
my options? I do the only thing I am in a position to do, drown but fearlessly,
without bawling or crying out to God, because I know that what is born must
also die.
Epictetus, Discourses
Take a lyre player: hes relaxed when he performs alone, but put him in front of
an audience, and its a dierent story, no matter how beautiful his voice or how
well he plays the instrument. Why? Because he not only wants to perform well,
he wants to be well received and the latter lies outside his control.
Epictetus, Discourses
Meet lifes challenges head on. Dont struggle against the inevitable or
unavoidable. Instead search for opportunities in every moment to exercise
your Stoic virtues and strength.
Epictetus tells the story of Agrippinus, who was preparing for lunch, when a
messenger arrived from Rome announcing that [Emperor] Nero had sentenced
him to exile [to Aricia]. Unflustered he replied, Then why dont we just move
our lunch to Aricia.
Floods will rob us of one thing, fire of another. These are conditions of our
existence which we cannot change. What we can do is adopt a noble spirit,
such a spirit as befits a good person, so that we may bear up bravely under all
that fortune sends us and bring our wills into tune with natures.
Seneca, Letters from a Stoic
Cling tooth and nail to the following rule: not to give in to adversity, never to
trust prosperity, and always take full note of fortunes habit of behaving just as
she pleases, treating her as if she were actually going to do everything it is in
her power to do. Whatever you have been expecting for some time comes as
less of a shock.
Seneca, Letters from a Stoic
Whatever happens to you has been waiting to happen since the beginning of
time. The twining strands of fate wove both of them together.
Marcus Aurelius, Meditations
Take a moment and reflect on your life. Feel where you are now slowly
move outward, visualizing your street, then your city. Expand further to your
country, then the world, and then the cosmos.
Now return to the diculties you face in your life. Do they still consume you as
they did before, so seemingly omnipresent? Find peace and humility in the
realization that the scale of your problems are tiny in the grand scheme of
things. What weighs you down is much lighter than you imagine.
Remember: Matter. How tiny your share of it. Time. How brief and fleeting your
allotment of it. Fate. How small a role you play in it.
Marcus Aurelius, Meditations
You can discard most of the junk that clutters your mind and clear out space
for yourself by comprehending the scale of the world by contemplating
infinite time by thinking of the speed with which things change each part of
every thing; the narrow space between our birth and death; the infinite time
before; the equally unbounded time that follows.
Marcus Aurelius, Meditations
Asia and Europe: distant recesses of the universe. The ocean: a drop of water.
Mount Athos: a molehill. The present: a split second in eternity. Minuscule,
transitory, insignificant.
Marcus Aurelius, Meditations
When you wake each day, remind yourself: today I may lose someone I love,
face pain or sickness, fail at my goals, lose my job or my home. Visualize each
event from a distance, and see yourself reacting calmly and rationally. This will
prepare you for even the harshest of outcomes and increase your gratitude
for each day of good fortune.
What is quite unlooked for is more crushing in its eect, and unexpectedness
adds to the weight of a disaster. The fact that it was unforeseen has never
failed to intensify a persons grief. This is a reason for ensuring that nothing
ever takes us by surprise. We should project our thoughts ahead of us at
every turn and have in mind every possible eventuality instead of only the
usual course of events.
Seneca, Letters from a Stoic
That person has lost their children: you too, can lose yours; that person
received sentence of death: your innocence too, stands under the hammer.
This is the fallacy that takes us in and makes us weak while we suer
misfortunes that we never foresaw that we could suer. The person who has
anticipated the coming of troubles takes away their power when they arrive.
Seneca, Consolation to Marcia
You too can fortify your mind by occasionally placing yourself in dicult or
uncomfortable situations. This may mean taking a cold shower in the morning,
eating only rice for a day, walking barefoot through the city, or sleeping on the
floor for a night.
In doing so, not only will you be preparing your mind and body for the
possibility of unforeseen and tough circumstances, but you will find that those
things you used to dread like poverty or disaster are bearable after all.
Everyone faces up more bravely to a thing for which he has long prepared
himself, suerings, even, being withstood if they have been trained for in
advance. Those who are unprepared, on the other hand, are panic-stricken by
the most insignificant happenings.
Seneca, Letters from a Stoic
It is in times of security that the spirit should be preparing itself to deal with
dicult times; while fortune is bestowing favors on it then is the time for it to
be strengthened against her rebus.
Seneca, Letters from a Stoic
Set aside now and then a number of days during which you will be content
with the plainest of food, and very little of it, and with rough, coarse clothing,
and will ask yourself, 'Is this what one used to dread?
Seneca, Letters from a Stoic
Over time we grow accustomed to the things in our lives, and become numb
to them. Practice simplicity from time to time. Go without your car for a week
see what it is like to take mass transit. Strip away everything that is
unnecessary in life and see if you are truly less happy than you were before.
Remind yourself that your happiness does not depend upon material goods. In
recalibrating your expectations, you will discover how fortunate you are.
Barley porridge, or a crust of bread, and water do not make a very cheerful
diet, but nothing gives one keener pleasure than the ability to derive pleasure
even from that and the feeling of having arrived at something which one
cannot be deprived of by any unjust stroke of fortune.
Seneca, Letters from a Stoic
See external things as an actor views props on a stage enjoying them during
the length of the play, but knowing they must be returned when the script
calls. Accepting this will help you make the most of your loved ones never
regretting that you did not appreciate them more.
No one is worthy of a god unless he has paid no heed to riches. I am not, mind
you, against your possessing them, but I want to ensure that you possess
them without tremors; and this you will only achieve in one way, by convincing
yourself that you can live a happy life even without them, and by always
regarding them as being on the point of vanishing.
Seneca, Letters from a Stoic
If they could ever satisfy us they would have done so by now never thinking
how pleasant it is to ask for nothing, how splendid it is to be complete and be
independent of fortune.
Seneca, Letters from a Stoic
See death for what it is a state you experienced for an eternity before you
were born (was it so bad the first time?) a state you will return to, like a
traveler returning home from a long journey.
Death is a part of the cycle of life. The cruelness of death is its unpredictability.
The life of a healthy young woman is equally at risk as the life of an old man.
Rehearse death in your mind, knowing it may come at any moment.
Remember that more important than a life short or long, is a life well lived.
Theres no dierence between the one and the other you didnt exist and
you wont exist youve got no concern with either period.
Seneca, Letters from a Stoic
Just as an athlete faces the trials of the arena, use adversity as an occasion to
test your virtues and prove your mettle. It is easy to have principles in theory
acting by them is another feat entirely.
On the occasion of every accident (event) that befalls you, remember to turn
to yourself and inquire what power you have for turning it to use If it be
abusive words, you will find it to be patience. And if you have been thus
formed to the (proper) habit, the appearances will not carry you along with
them.
Epictetus, Enchiridion
A setback has often cleared the way for greater prosperity. Many things have
fallen only to rise to more exalted heights.
Seneca, Letters from a Stoic
Let us too overcome all things, with our reward consisting not in any wreath or
garland, not in trumpet-calls for silence for the ceremonial proclamation of our
name, but in moral worth, in strength of spirit, in a peace that is won forever
once in any contest fortune has been utterly defeated.
Seneca, Letters from a Stoic
Are you frustrated while waiting in line at the store? Be thankful that youre not
living in a country with rations so extreme that grocery stores are empty. Are
you experiencing pain or sickness? Recount the innumerable people in history
who have faced up to disease, slavery, and even torture.
Visualize every situation at its proper scale, remembering that the annoyances
you face will soon be forgotten and see with humor the weight you place on
something so trivial.
And here you may mention anything you care to name a fit of uninterrupted
coughing to violent that it brings up part of the internal organs, having ones
very entrails seared by a fever, thirst, having limbs wrenched in dierent
directions with dislocations of the joints There have been men who have
undergone these experiences and never uttered a groan.
Seneca, Letters from a Stoic
Look around you at all the throng of those you know and those you do not,
you will find everywhere men whose suerings have been greater; legend has
not granted exemption from misfortune even to the gods.
Seneca, Consolation to Marcia
Do not expect this or that, and do not complain when the world does not
function as you expect it should.
Remember: you shouldnt be surprised that a fig tree produces figs, nor the
world what it produces. A good doctor isnt surprised when his patients have
fevers, or a helmsman when the wind blows against him.
Marcus Aurelius, Meditations
The cucumber is bitter? Then throw it out. There are brambles in the path?
Then go around them. Thats all you need to know. Nothing more. Dont
demand to know why such things exist. Anyone who understands the world
will laugh at you, just as a carpenter would if you seemed shocked at finding
sawdust in his workshop, or a shoemaker at scraps of leather left over from
work.
Marcus Aurelius, Meditations
But my nose is running! What do you have hands for, idiot, if not to wipe it?
But how is it right that there be running noses in the first place? Instead of
thinking up protests, wouldnt it be easier just to wipe your nose?
Epictetus, Discourses
Remember that your pain is an opportunity to test your own virtue and resolve,
and to inspire others with your strength and nobility. Few things instill courage
in others like the sight of someone bravely enduring that of which we all face
with equal risk.
Pain is neither intolerable nor everlasting if you bear in mind that it has its
limits, and if you add nothing to it in imagination.
Marcus Aurelius, Meditations
Disease is an impediment to the body, but not to the will, unless the will itself
chooses. Lameness is an impediment to the leg, but not to the will. And add
this reflection on the occasion of everything that happens; for you will find it
an impediment to something else, but not to yourself.
Epictetus, Enchiridion
In all that you experience, refrain from thoughts of fear or distress. Remember
everything has been seen before only the places, names and faces change.
Everything that happens is as simple and familiar as the rose in spring, the fruit
in summer: disease, death, blasphemy, conspiracy everything that makes
stupid people happy or angry.
Marcus Aurelius, Meditations
Evil: the same old thing. No matter what happens, keep this in mind: Its the
same old thing, from one end of the world to the other. It fills the history
books, ancient and modern, and the cities, and the houses too. Nothing new
at all.
Marcus Aurelius, Meditations
The foolishness of people who are surprised by anything that happens. Like
travelers amazed at foreign customs.
Marcus Aurelius, Meditations
When you engage with friends, family, colleagues or strangers, give them your
utmost respect and attention. Focus on the present moment you are sharing.
This will enhance the quality of your relationship, and heighten your love and
respect for others.
All mankind are stretching out their hands to you on every side. Lives that
have been ruined, lives that are on the way to ruin are appealing for some
help; it is to you that they look for hope and assistance.
Seneca, Letters from a Stoic
You are wrong if you think anyone has been exempted from ill; the man who
has known happiness for many a year will receive his share some day;
whoever seems to have been set free from this has only been granted a delay.
Seneca, On Providence
When people cause you harm, they are either aware or unaware. If they are
unaware, then dont let their ignorance bother you. If they are aware and their
act was purposeful, then realize they have a character flaw something that is
not your responsibility to solve.
As Marcus Aurelius muses in his Meditations, we can hold our breath until our
faces turn blue, yet people will never stop erring.
When faced with peoples bad behavior, turn around and ask when you have
acted like that. When you saw money as a good, or pleasure, or social
position. Your anger will subside as soon as you recognize that they acted
under compulsion (what else could they do?).
Marcus Aurelius, Meditations
To feel aection for people even when they make mistakes is uniquely human.
You can do it, if you simply recognize: that theyre human too, that they act out
of ignorance, against their will, and that youll both be dead before long. And,
above all, that they havent really hurt you. They havent diminished your
ability to choose.
Marcus Aurelius, Meditations
If a man has reported to you, that a certain person speaks ill of you, do not
make any defense to what has been told you: but reply, the man did not know
the rest of my faults, for he would not have mentioned these only.
Epictetus, Enchiridion
Envying other peoples possessions and success will serve you no good. Only
you can create and realize your own satisfaction and happiness.
After all, even the things owned by those you envy will one day have to be
returned.
Only an absolute fool values the man according to his clothes, or according to
his social position, which after all is only something that we wear like clothing.
Seneca, Letters from a Stoic
People who need those things are bound to be a mess and bound to take
out their frustrations on the gods. Whereas to respect your own mind to
prize it will leave you satisfied with your own self.
Marcus Aurelius, Meditations
Let us not envy those who stand on a higher station: what appeared as
heights are precipices [clis].
Seneca, On the Tranquility of the Mind
The Stoic philosopher Epictetus tells us we must act not as a sheep who
throws up her grass before digesting. Instead we should act as one who
digests her food, thus producing healthy wool and rich milk.
We are the average of the people we surround ourselves with, so also be sure
to choose wisely who you spend your time with. Your companions and their
actions shape you as much as you shape them.
On no occasion call yourself a philosopher, and do not speak much among the
uninstructed about theorems (philosophical rules, precepts): but do that which
follows from them. For example, at a banquet do not say how a man ought to
eat, but eat as you ought to eat.
Epictetus, Enchiridion
Keep well out of the sun, then, so long as your principles are as pliant as wax.
Epictetus, Discourses
Stop talking about what the good person is like, and just be one.
Marcus Aurelius, Meditations
Use your reason to ensure your thoughts and actions are informed and
virtuous.
Remember that each day you are able to wake up and work towards the
betterment of others is a gift.
Choose someone whose way of life as well as words, and whose very face as
mirroring the character that lies behind it, have won your approval. Be always
pointing them out to yourself either as your guardian or as your mode. There
is a need, in my view, for someone as a standard which our characters can
measure themselves. Without a ruler to do it against you won't make the
crooked straight.
Seneca, Letters from a Stoic
Keep focused on the present and the tasks at hand. If you have goals, direct
your every action towards achieving them. Make the best out of every
situation and opportunity you never know if youll have the chance to
continue your work tomorrow.
Use your awareness of death as a motivation in life, guiding you from each
moment to the next.
photo by Amphipolis
People who labor all their lives but have no purpose to direct every thought
and impulse toward are wasting their time even when hard at work.
Marcus Aurelius, Meditations
What is the purpose of my labors going to be? See, this day's my last or
maybe it isn't, but it's not so far away from it.
Seneca, Letters from a Stoic
Think of yourself as dead. You have lived your life. Now take whats left and
live it properly.
Marcus Aurelius, Meditations
photo by Amphipolis
Hone your skills to what time will allow you to master. Stop wasting your life on
trivial matters, and youll see how much more you will be able to accomplish.
In deciding where to direct our eort, Seneca reminds us that we must always
be capable of completing the task at hand stronger than the weight we
hope to carry.
Most of what we say and do is not essential. If you can eliminate it, youll have
more time, and more tranquillity. Ask yourself at every moment, Is this
necessary? But we need to eliminate unnecessary assumptions as well. To
eliminate the unnecessary actions that follow.
Marcus Aurelius, Meditations
Measure your life: it just does not have room for so much.
Seneca, Letters from a Stoic
Is one person better than another only for the fact that they were rewarded by
circumstance? Let your work itself be the reward.
What is fame after all? Marcus Aurelius muses that the desire to be admired by
future generations is as foolish as hoping you will be admired by your own
great-grandfather. Do not expect fame instead work to help and enrich the
lives of those whose time here you share.
The wise man does not consider himself unworthy of any gifts from Fortunes
hands: he does not love wealth but he would rather have it; he does not admit
it into his heart but into his home, and what wealth is his he does not reject but
keeps, wishing it to supply greater scope for him to practice his virtue.
Seneca, On the Happy Life
Just as in a field which has been broken up for corn, some flowers grow here
and there, but it was not for these little plants, though they gladden the eye,
that so much work was undertaken the sower had a dierent purpose, and
this came as a bonus.
Seneca, On the Happy Life
Good is the answer given by the person who when asked what was the
object of all the trouble he took over a piece of craftsmanship when it would
never reach more than a very few people replied: 'A few is enough for me; so
is one; and so is none.
Seneca, Letters from a Stoic
In attaining moderation, you will find yourself able to stand strong against the
blows of fate neither your possessions or virtues able to be toppled.
Your food should appease your hunger, your drink quench your thirst, your
clothing keep out the cold, your house be a protection against inclement
weather. It makes no dierence whether it is built of turf or of variegated
marble imported from another country: what you have to understand is that
thatch makes a person just as good a roof as gold does.
Seneca, Letters from a Stoic
Trust your ability to seek truth, seeing those who came before you as both
leaders and equals. Just because people have always acted in such a way
does not mean that it is the most virtuous path. Seneca was a great and
virtuous man yet he owned slaves. Does that mean that you should as well?
Revisit your past decisions and those of others, remembering that tomorrow
you may find that today you were wrong. Remember that you too will one day
be part of antiquity.
Remain humble. Retain your virtue and courage. Always search for the truth,
and perceive it clearly.
Remember that to change your mind and to accept correction are free acts
too. The action is yours, based on your own will, your own decision and your
own mind.
Marcus Aurelius, Meditations
These people who never attain independence follow the views of their
predecessors, first, in matters in which everyone else without exception has
abandoned the older authority concerned, and secondly, in matters in which
investigations are still not complete. But no new findings will ever be made if
we rest content with the findings of the past.
Seneca, Letters from a Stoic
The people who pioneered the old routes are leaders, not our masters. Truth
lies open to everyone. There has yet to be a monopoly of truth. And there is
plenty of it left for future generations too.
Seneca, Letters from a Stoic