Ten Percent Happier with Dan Harris: How to Start A Meditation Practice | TED Radio Hour

Intro

In this episode of the “TED Radio Hour” podcast, titled “Ten Percent Happier with Dan Harris: How to Start A Meditation Practice,” meditation expert John Kabat-Zinn shares insights on starting a meditation practice and being more present and mindful in daily life. Hosted by Dan Harris, the episode explores practical tips for beginning a meditation practice and the importance of integrating mindfulness into everyday life. Kabat-Zinn’s expertise in mindfulness-based stress reduction has revolutionized the field of meditation and led to scientific evidence of its health benefits. This episode is part of the series “Non-negotiables for the New Year,” featuring smart people sharing their must-have practices and life principles.

Main Takeaways

Starting a Meditation Practice

• John Kabat-Zinn shares practical tips for starting a meditation practice, emphasizing the importance of being fully present with no agenda.
• Investigating motivations and letting go of the story of “me” are key aspects of beginning a meditation practice.
• Kabat-Zinn views formal engagement with meditation as a love affair and a fundamental aspect of living life fully.
• The intention behind meditation is to be present, not to achieve specific outcomes.

Integration into Everyday Life

• Meditation should translate into everyday life, not just be limited to the time spent on the cushion.
• Living life as if it mattered moment by moment and showing up in the present moment are essential.
• The importance of adapting meditation practices to different stages of life is emphasized.
• Sitting in a posture that embodies wakefulness and dignity is key to the practice.
• Tuning the instrument in the morning helps in being fully present throughout the day and preventing distraction.

The Essence of Meditation

• Meditation is about being fully present without an agenda and can lead to reveling and marveling at being alive.
• Taking your seat as a love affair with the present moment is more important than viewing meditation as a sacrifice.
• Bringing full awareness to the body’s posture and greeting the breath and the body with a sense of welcome are crucial for starting the meditation practice.
• Mindfulness meditation is about taking up residency in awareness and can focus on the breath sensations in the body or the body as a whole.
• Awareness is our default mode, but distractions and the “story of me” hinder access to it.

The Impact of Meditation

• The practice of mindfulness and compassion is important for the well-being of the world and future generations.
• Many individuals starting or restarting a meditation practice often tell themselves pitiful stories, but it’s essential to understand the nature of these narratives and their impact.
• The root instruction of mindfulness is not to clear the mind but to investigate the part of you that knows your mind is unclear or agitated, called awareness.
• Through discipline and practice, the thinking mind and emotions may not control us in the same way, and we can catch ourselves more quickly when we get sucked into them.
• The present moment offers a certain kind of freedom that is available today, not after years of meditation training.

Summary

Starting a Meditation Practice

John Kabat-Zinn provides practical tips for starting a meditation practice, emphasizing the importance of being fully present and investigating motivations. He views meditation as a love affair and emphasizes that the intention behind meditation is to be present, not to achieve specific outcomes. Sitting in a posture that embodies wakefulness and dignity is key, and tuning the instrument in the morning helps in being fully present throughout the day.

Integration into Everyday Life

Kabat-Zinn highlights the importance of integrating meditation into everyday life and adapting practices to different stages of life. Living life as if it mattered moment by moment and showing up in the present moment are crucial. Sitting in a posture that embodies wakefulness and dignity is key to the practice, and tuning the instrument in the morning helps in being fully present throughout the day.

The Essence of Meditation

Meditation is about being fully present without an agenda and can lead to reveling and marveling at being alive. Taking your seat as a love affair with the present moment is more important than viewing meditation as a sacrifice. Bringing full awareness to the body’s posture and greeting the breath and the body with a sense of welcome are crucial for starting the meditation practice. Mindfulness meditation involves taking up residency in awareness and can focus on the breath sensations in the body or the body as a whole.

The Impact of Meditation

The practice of mindfulness and compassion is important for the well-being of the world and future generations. Kabat-Zinn highlights the pitiful stories individuals tell themselves when starting or restarting a meditation practice and emphasizes the need to understand the nature of these narratives. Through discipline and practice, the thinking mind and emotions may not control us in the same way, and we can catch ourselves more quickly when we get sucked into them. The present moment offers a certain kind of freedom that is available today, not after years of meditation training.

Conclusion

Starting a meditation practice and integrating mindfulness into everyday life can bring profound benefits. John Kabat-Zinn’s insights on being fully present, investigating motivations, and embracing the love affair with the present moment offer valuable guidance. By cultivating awareness and not getting caught up in distractions, individuals can experience personal and global well-being. The practice of mindfulness and compassion has the potential to transform both individuals and the world.