How Being Wired Differently Can Be an Advantage | Jeff Warren
Meditation teacher Jeff Warren discusses building a mindfulness practice tailored to your unique brain and nervous system, especially for neurodivergent individuals. He emphasizes experimentation, self-awareness, and using a personal litmus test to find what truly brings presence and availability.
Deep Dive Analysis
10 Topic Outline
Introduction to Meditating with Your Unique Brain
The Principle of Experimentation in Meditation
Exploring Different Meditation Objects and Approaches
Integrating Movement and Self-Regulation into Practice
The Three Core Skills of Mindfulness: Clarity, Concentration, Equanimity
Communicating Neurodiversity and Personal Needs
Distinguishing Neurotypical from Neuronormative
Societal Importance of Understanding Neurodiversity
Establishing a Litmus Test for Effective Practice
Applying the Litmus Test to Any Meditation Approach
7 Key Concepts
Neurotypical Brain
The episode suggests there may not be such a thing as a truly neurotypical brain, as every individual's brain and nervous system possesses unique quirks, sensitivities, and idiosyncrasies. Diversity is the rule, not the exception.
Neurodiversity
Neurodiversity is presented as the natural variation in human brains and minds, similar to biological diversity. It emphasizes that differences in neurological functioning are normal and valuable, rather than deficits.
Neuronormative
This term refers to a set of cultural norms or expectations about how one should function in society. People who align with these norms can 'make do' or 'flow along' with them, while those who are wired differently may experience significant suffering trying to conform or 'mask' their true selves.
Clarity (Mindfulness Skill)
Clarity involves learning to understand your current state, what is happening within you, and what your specific brain and body need in a given moment. This can range from recognizing a diagnosis to knowing you need a bath or a walk right now.
Concentration (Mindfulness Skill)
Concentration is the skill of choosing where to put your attention. This could involve hyper-focusing on the breath, engaging in a looser open awareness practice, or directing attention to regulating activities like journaling, listening to music, or spending time in nature.
Equanimity (Mindfulness Skill)
Equanimity is about holding your identity and experiences lightly, allowing yourself to be in a humble place of learning. It involves noticing the changeability of yourself and resting back in the part of you that observes your traits without being defined by them.
Litmus Test for Practice
This is a simple measure to determine the effectiveness of any practice. The core question to ask is: 'Is this helping me be here?' or 'Am I more available and present for the signal of what wants to come through?'
5 Questions Answered
You can meditate effectively by embracing the principle that 'what works is what works,' and engaging in a period of experimentation to discover practices that genuinely fit your specific wiring, rather than adhering to rigid or monolithic meditation instructions.
No, the episode clarifies that there is no such thing as a neurotypical brain; neurodiversity is the rule, meaning every brain is uniquely wired. The more appropriate term is 'neuronormative,' referring to cultural norms of functioning.
The three core skills are clarity (understanding your current state and needs), concentration (choosing where to put your attention), and equanimity (holding experiences lightly). These skills can be cultivated through various practices tailored to an individual's unique wiring.
The litmus test for an effective practice is whether it helps you 'be here,' making you more available, present, settled, and clear about what wants to happen next in your life.
If traditional practices are intolerable, you should experiment with different meditation objects and approaches, such as expanding to whole-body awareness, open awareness, movement practices, journaling, listening to music, or taking a bath, to find what settles you.
10 Actionable Insights
1. Understand Your Unique Wiring
Cultivate a deep sense of self-care and curiosity to learn about your unique brain, body, and nervous system, recognizing that this understanding is foundational for clarity and regulation.
2. Embrace Practice Experimentation
Accept that finding the ‘right’ practice involves a period of experimentation; disregard monolithic stories or limiting beliefs about what you can or cannot do based on diagnoses.
3. Prioritize What Works For You
The most important principle is that ‘what works is what works’; prioritize practices that genuinely help you settle, become present, and available, rather than adhering to rigid methods.
4. Develop Clarity On Your Needs
Regularly check in with yourself to understand your current state and immediate needs, whether it’s a walk, a bath, journaling, or a specific meditation, and choose actions accordingly.
5. Cultivate Intentional Concentration
Intentionally choose where to direct your attention away from worries, whether through hyper-focus on the breath, open awareness, or other methods that suit your personal wiring.
6. Practice Equanimity With Traits
Hold your identity and specific traits (like ADHD or OCD) lightly, embracing humility and recognizing the changeability of your experience, allowing you to rest back in a place of non-identification.
7. Integrate Movement For Restlessness
If you experience restlessness, incorporate movement practices or physical release (‘shake it off’) into your routine to work with and regulate your energy.
8. Utilize Intuitive Regulating Activities
Engage in activities you intuitively know are settling, such as walks in nature, journaling, listening to music, or taking a bath, as these can be powerful forms of self-regulation.
9. Proactively Communicate Your Needs
Once you gain clarity about your wiring, communicate your specific needs and accommodations to others upfront to prevent misunderstandings and reduce future suffering.
10. Evaluate Practice By Availability
Continuously evaluate any practice by asking if it helps you become more present, settled, and available in the current moment, allowing you to respond effectively to what arises.
5 Key Quotes
The right practice is the one that works for you.
Jeff Warren
Neurodiversity is the rule, just like biological diversity is the rule.
Jeff Warren
The whole point of all of this is to locate yourself where you are. You're back here. You're not overextended. You're right, present and available.
Jeff Warren
Is this helping me be here?
Jeff Warren
You only ever need to live in the micro thin filament layer of the moment.
Jeff Warren