This is the 10% happier podcast, Dan Harris.
Hey everybody. Happy Friday. If you've been listening this week, you know, that we are Midway through our special two-week series which work on getting unstuck which is designed to help you head into the new year with some tools for breaking through whatever. Inertia might be holding you back to that, and we've got a super simple. Stuckness busting meditation for you today. Led by my friends and teacher Joseph Goldstein.
Today's practice. Joseph is going to share three of the most useful. Words in meditation. They are simply begin again. No matter how many times you get distracted in meditation or no matter how many times you get stuck in your life. You can always start again cuz I like to say it's like a golf game with a million Mulligans.
Joseph needs, no introduction. That'll give you a little one. Anyway, in the 1970s. He co-founded the Insight Meditation Society alongside Sharon salzberg and Jack kornfield. He continues at IMs today, as the resident guiding teacher. He's also my meditation teacher and a guiding teacher on the 10% happier app.
Sitting at the app one quick order of business here. Next week in the app. We're kicking off our annual New Year's meditation challenge, which this year. We are calling the getting unstuck challenge. It's a free 14-day challenge, which will feature daily videos and guided meditations designed to help you eaten your learnings from right here on the podcast. As you know, we often to do a kind of lecture lab model. Hear. The lecture is the podcast in the lab where you can try the stuff out is the app, your home base, for the getting unstuck challenges that 10% have your app, download the app, wherever you get your apps to join the getting unstuck challenge for free. Okay, enough out of me. Let's get started here with Joseph.
Three most important words in mindfulness, meditation or simply Begin Again.
I give the mind, the simple object of meditation like the breath, then we fine before. Too long on, mine gets lost in thoughts of fantasies a Daydreams.
This is not an unusual phenomenon. We hop on these trains of Association.
Nothing. We don't know that we popped on the train. We have no idea where the train is going. And then sometime later, it may be a minute or two and maybe 5 minutes, maybe 10 minutes.
We wake up to the fact that we're thinking it's as if we hop off the train.
In that moment, the becoming aware that we lost.
We can actually Delight in that moment of awareness of remembering.
Rather than judge yourselves for having been lost.
I mean that moment we recollect the breath and simply Begin Again.
We'll begin this meditation by again, sitting in an upright posture.
The back Iraq, but not stiff with tents.
Chamblee closing the eyes.
Softening and relaxing me eyes.
Relaxing the shoulders.
Soft in the belly.
Settling into the awareness of the body and the body posture.
Cassette. And to know that was sitting.
As we're aware of the body posture, as we've settled into the body.
You will become aware of the sensations of the body breathing.
Connect with the sensations of the breath. I would have a place in the body. You feel it. Most clearly.
Again, it might be the sensations of the breath of the nostrils.
Listen to Stations of the movement of the chest by abdomen.
You're feeling the sensations of the air, passing the nostrils.
You can use a soft mental note of the end.
You're feeling the sensations of the breath, in the rise and fall of the abdomen of the chest.
You can make the soft mental note of rising.
Give notice that the mind has hopped on trains of Association.
Gotten lost in a train of thought.
As soon as you become aware, the mind is thinking.
Notice that reconnect with the bath and begin again.
Staying aware of the body posture.
Become aware of the sensations of your body breathing.
Dealing with Sensations in the air, passing the nostrils, with the sensation of the movement of the chest abdomen.
Breathing in know you're breathing in.
Breathing out, know you're breathing out.
When you notice that the mind has wandered or gotten lost in a thought.
Simply reconnect with the feeling of the breath and begin again.
And when you're ready, you can slowly open your eyes.
Reconnect with the world around you.
In this meditation, we've practiced the art of mental noting.
This is using a soft word in the mind, the soft, mental able to acknowledge what the present moment experience is. So far example, if we're being mindful of the breath, we might make a soft mental note, along with each breath in out in out.
The note should be done, very softly. It's almost like a whisper in the mind.
But the note can help to frame the object so that we can be mindful of it more clearly.
Many people have found this tool extremely helpful to strengthen the continuity of mindfulness moment-to-moment.
Others may find that the simple awareness without the note serves just as well.
Thanks again to Joseph, will be right back here on Monday, with a brand new episode. With the great Tara. Brach in the meantime. Happy New Year.