Stoic Exercises for Building an Inner Citadel

While it is true that we have logic and physics in Stoic philosophy and Stoic ethics, none of that makes any sense if we're not acquainted with the physical element. Stoicism is based mainly on ethics. Its aim is eudaimonia - roughly speaking, a happy life.

For acquiring such a life, we need exercises, that will help us in our journey. I have outlined four exercises, which are used by the students of Stoic philosophy all over the world and I am using them myself.

1. Upside Down

There are moments in one’s life when obstacles seem impassable. As if a big boulder has been put on one’s shoulders. It is true that such moments are heavy to bear, but by turning our situation upside down, by changing our attitude towards this situation, we can gain some benefits from it. Epictetus says in Discourses, that God is a trainer and he has tasked us to lift heavy weights. As bones are strengthened by the pressure, so is the human strengthened by an obstacle. And by changing his attitude towards the said obstacle and by thinking about what he can gain from this obstacle, he will walk out of the fire stronger than before.

2. View from Above

In the age of social media platforms like Instagram and Facebook, we can see people who are constantly posting their selfies, are addicted to affirmation, gratification, and have big egos. Marcus Aurelius says in his Meditations, that human beings are nothing compared to cosmos. Whenever we are beset by the thought of our grandiosity, we can try to pull ourselves from our bodies, try to be something more than human, to look upon ourselves, our city, our country, and truly feel how insignificant we are so that we will be more benevolent, magnanimous and use our time more wisely, instead of our petty quarrels which bring no one any benefit.

3. Negative Visualization

Many children are told by their parents that everything is possible. That they may be whoever they want to be, and that no bad thing will befall upon them. But, say, if a boy gets diagnosed with cancer and it turns out to be incurable, it’s better to be prepared for something like that. In order to be prepared for the bad things, Stoics advise us to sometimes visualize worst case scenarios. Epictetus says in Enchiridion, that family members are like cups, as cups can be broken in an instant, much like the bodies of our family members that are fragile and can be killed in a moment, unexpectedly. By taking a moment to visualize the worst case scenarios, we are better fitted to stand against anything fate throws at us.

"Who then is the invincible? It is he whom none of the things disturb which are independent of the will." – Epictetus

4. Voluntary Discomfort

Cicero in Discussions at Tusculum talks about Spartan boys who, whilst fighting with each other, are using teeth, fists, feet, and even nails. Yet, even in agonizing pain, they utter no sound. When whipped, they show no signs of pain either. Then you have the sages of Kush mountains, who can talk in the snow, barefoot and without clothes. To say that they overcame the nature would be a mistake, for there’s nothing that can overcome the nature. However, some customs and exercises can help us to take pain more nobly. Such is the voluntary discomfort. By being in discomfort voluntarily, we teach ourselves how to be better prepared for uncomfortable situations. Situations like these are necessary for self-growth and will surely aid us in our quest. Some ideas of voluntary discomfort include: taking cold showers, doing physical exercises till failure, fasting, forcing ourselves to be more social, etc. Overall, using these exercises, we can develop internally and become less likely to slide into our shells when fate decides to evolve us through trials.