A Simple Guided Meditation from Dan | Live from the Renegade Sangha
Dan Harris leads a simple guided meditation, derived from a live Substack gathering, focusing on body sensations and mindfulness using the phrase "there is a body." He also previews upcoming "Get Fit Sanely" episodes and bespoke meditations from Cara Lai for paid subscribers.
Deep Dive Analysis
8 Topic Outline
Introduction to Listener-Requested Guided Meditation
Overview of Brahma Viharas and Live Meditation Series
Setting Up for Guided Meditation
Guided Meditation: The Phrase 'There is a Body'
Handling Distraction During Meditation
Technique: Mental Noting for Body Sensations
Experiment: Locating the Sense of Self
Concluding Remarks and Upcoming Podcast Series
4 Key Concepts
Brahma Viharas
These are four qualities of mind: loving kindness, compassion, equanimity, and sympathetic joy. They are accompanied by specific styles of meditation designed to help cultivate these qualities.
Satipatthana Sutta (Four Foundations of Mindfulness)
A classic Buddhist discourse outlining four fundamental ways of being mindful. One of these foundations involves paying close attention to what is happening within the body.
'There is a body' phrase
A phrase originating from Buddhist texts, popularized by Joseph Goldstein, used in meditation to direct one's attention to all the sensations currently present in the body, grounding the mind in the immediate physical experience.
Mental Noting
A meditation technique described as a 'little whisper in your mind' where one labels direct sensations (e.g., hearing, pressure, tingling). It's a skillful use of thought to connect with and stay present with physical or sensory experiences.
5 Questions Answered
The Brahma Viharas are four qualities of mind: loving kindness, compassion, equanimity, and sympathetic joy, each with accompanying meditation styles designed to cultivate them.
It is a classic Buddhist discourse, also known as the 'four ways of being mindful' or 'four foundations of mindfulness,' which includes paying attention to the body.
It's completely normal and fine to get distracted; simply and gently escort your attention back to the body or your chosen point of focus.
Mental noting is a technique that uses a 'little whisper in your mind' to label sensations (e.g., hearing, pressure, tingling), skillfully using thought to connect to and stay with direct sensations.
Try to locate where you feel 'yourself' (e.g., in the face) and then observe what sensations make up that feeling, often revealing it as a collection of shifting sensations rather than a solid core.
8 Actionable Insights
1. Investigate Sense of Self
Locate where you feel your sense of self (e.g., in your face) and then investigate the sensations that make up this feeling. This practice can reveal that the ‘self’ is composed of shifting sensations rather than a fixed core.
2. Mindfulness with “There is a Body”
Drop the phrase “there is a body” into your mind to direct your attention to all the sensations happening in your body right now. This is a way to get mindful by paying attention to bodily sensations, which are always in the present moment.
3. Handle Meditation Distraction
If you get distracted during meditation, recognize that it’s completely normal and totally fine. Gently escort your attention back to the body and start again without judgment.
4. Practice Mental Noting
Use mental noting (e.g., “hearing,” “seeing,” “pressure,” “tingling,” “itching,” “tension”) as a skillful use of thinking to connect to direct sensations in the body. This technique helps you stay with bodily sensations more effectively.
5. Simplify Mental Noting
When using mental noting, don’t overthink it; a “good enough” note is sufficient, and you don’t need to note everything. This makes the practice accessible and less demanding.
6. Pre-Meditation Deep Breathing
Before meditating, take three deep breaths, extending the exhale to be three or four times as long as the inhale. This helps to get the body and mind ready for meditation.
7. Assume Meditation Position
Take a comfortable position for meditation, such as sitting, lying down, or standing if you’re tired and worried about falling asleep, ensuring your spine is reasonably straight. This prepares your body for the practice.
8. Flexible Meditation Focus
While meditating, it’s fine to focus on the breath within the body, even if it means momentarily ignoring other instructions. This allows for flexibility in your meditation practice.
3 Key Quotes
You cannot hear that enough.
Dan Harris
Joseph calls mental notes a little whisper in your mind.
Dan Harris
I can't find any core Dan-ness there.
Dan Harris
2 Protocols
Initial Meditation Setup
Dan Harris- Assume a comfortable position (sitting, lying down, or standing if tired), ensuring the spine is reasonably straight.
- Take three deep inhales, extending each exhale so it is three or four times as long as the inhale.
- Settle into your chosen position.
'There is a Body' Meditation
Dan Harris (from Joseph Goldstein/Buddha)- Drop the phrase 'there is a body' into your mind.
- Direct your attention to all the sensations that are happening in your body right now.
- If there's any trouble staying concentrated or you get distracted, gently escort your attention back to the body.
- Optionally, use mental noting (e.g., hearing, seeing, pressure, tingling, itching, tension) as a 'little whisper' to connect to direct sensations.
- Optionally, every once in a while, drop in the words 'there is a body' again.
- Optionally, try to locate where you feel 'yourself' and observe the sensations that make up this feeling, noting that it often appears as shifting sensations rather than a solid core.