Cory Muscara, Mindfulness Teacher, Former Monk
Cory Muscara, founder of the Long Island Center for Mindfulness, shares his journey from an economics major to a meditation teacher, including six months as a Buddhist monk. He offers practical strategies to overcome common meditation obstacles and integrate mindfulness into daily life.
Deep Dive Analysis
13 Topic Outline
Dan Harris's initial impressions of Corey Muscara
Corey Muscara's unconventional start to meditation
Shifting from finance to studying happiness and well-being
Jon Kabat-Zinn's influence and the origins of MBSR
Six-month intensive meditation retreat in Burma
Encounter with demanding teacher Sayada Upandita
A profound experience of non-duality and compassion
Corey's current work as a secular mindfulness teacher
Common obstacles preventing people from meditating
Overcoming time obstacles with a one-minute meditation strategy
The importance of self-care and giving oneself permission
Discussing the 'hype cycle' of mindfulness
Resources for learning more about Corey Muscara
3 Key Concepts
Cultivating Contentment
This refers to the possibility of developing a sense of happiness and satisfaction that does not depend on external factors or circumstances. It involves an internal exploration of well-being rather than manipulating the outside world.
Non-Duality (Communion)
This describes a state of experience where the perceived division between oneself and the external world, or between different objects, dissolves. It leads to a felt sense of unity, interconnectedness, and innate compassion.
Autonomy (in Motivation)
This is the psychological need to feel a sense of control and choice over one's actions, which is foundational to intrinsic motivation and self-determined behavior. When individuals choose to engage in an activity, their interest and curiosity are greater.
2 Questions Answered
Common obstacles include perceived lack of time, a fear of confronting inner trauma or 'Pandora's box,' and a feeling of not deserving self-care or permission to prioritize oneself.
While the intense media hype might be cresting, mindfulness as an effective method for reducing suffering and improving well-being has strong research foundations and a 2,600-plus year history, suggesting it will remain a significant public health staple.
12 Actionable Insights
1. Start with One Minute Meditation
If time is an obstacle, commit to meditating for just one minute, as this low barrier to entry leverages autonomy and can lead to naturally extending practice by arguing yourself into it.
2. Prioritize Self-Care via Meditation
Give yourself permission to meditate, recognizing that self-care is not selfish but essential for effective service to others, like putting on your own oxygen mask first.
3. Meditate for Sleep Improvement
Meditate three times a week for 15 minutes a day, focusing on your breath, as Corey experienced a radical shift from waking 20-30 times a night to 2-3 times or not at all within 2-3 weeks.
4. Reflect on Core Motivations
Question what you truly want in life, tracing desires back to fundamental goals like happiness, rather than just external achievements, to align your path with deeper contentment.
5. Practice “Seeing Meditation”
Engage in “seeing meditation” by observing anything you see without attaching stories, judgments, or thoughts to the objects, simply being aware of the raw experience.
6. Maintain Annual Silent Retreats
Aim to attend at least one 10-day silent meditation retreat annually to maintain a deeper practice and continued grounding, even if longer retreats are not feasible.
7. Ground Practice in Daily Life
Maintain a daily meditation practice, especially if longer retreats are not possible, to stay grounded in the world and relatable to others with busy lives.
8. Maintain Focus During Meditation
When meditating, keep your gaze down and remain focused, avoiding wandering attention, as diligence and seriousness are key to effective practice.
9. Explore Mindfulness Scientifically
Read Jon Kabat-Zinn’s “Full Catastrophe Living” to understand mindfulness through an evidence-based lens, as it deeply resonated with Corey and showed a scientific path to well-being.
10. Seek Immersive Meditation Practice
If seeking deep, transformative change and internal contentment, consider an intensive, difficult meditation retreat, such as a silent retreat in a monastery, to cultivate inner resilience.
11. Access Corey’s Meditation Resources
Text your email address to 917-983-0105 to receive five guided meditations, a seven-page mindfulness starter kit with app and book recommendations, and contact information.
12. Engage with Corey’s Online Content
Follow Corey Muscarra on Instagram and Twitter for “Coffee with Corey” posts, or join his Facebook Live Tuesday night meditation groups for ongoing learning and practice.
4 Key Quotes
Self-care is never a selfish act. It's simply good stewardship of the only gift we have, the gift we were put on this earth to offer others.
Parker Palmer (quoted by Corey Muscara)
Don't put other people's oxygen masks on until you put your own on first. You can't be of use if you're a mess.
Dan Harris
If you're coming to that monastery, you are coming there to get enlightened or get the hell out.
Sayada Upandita (as quoted by Corey Muscara)
I don't know exactly what I want to do with my life, but I know I do not want to end up like that guy.
Corey Muscara
1 Protocols
One-Minute Meditation Strategy
Corey Muscara- Commit to meditating for just one minute.
- Sit down and complete the one minute.
- At the end of the minute, if it feels good, choose to continue for another minute, then another, leveraging autonomy and turning 'having to' into 'wanting to.'