How To Create Micro-Moments of Sanity No Matter What's Happening Today | Jay Michaelson

1. Heal Mind for Societal Change

Recognize that many societal and political problems stem from maladaptive human mind patterns, and utilize “technologies of self-improvement” like meditation to foster healing and transformation at a fundamental level.

2. Balance Worldly and Spiritual Pursuits

Nourish both your worldly, action-oriented side (e.g., activism, career) and your spiritual, contemplative side (e.g., meditation, presence) to maintain resilience and avoid feeling hollowed out.

3. Fortify Self for World Engagement

Engage in personal practices like meditation and self-care to build resilience and fortify yourself, enabling more effective participation and engagement with the world’s challenges.

4. Practice Micro-Moments of Awareness

Instead of relying solely on long retreats, engage in “small moments many times” throughout the day, such as a five-second practice of releasing and dropping into awareness, to build capacity for presence and cultivate happiness.

5. Benefit from Meditation’s Carryover

Understand that even short periods of meditation, like 20 minutes in the morning or five-second micro-practices, create a “resonance or residue” that carries over, providing a beneficial spillover effect into your busy daily life.

6. Observe Emotions, Don’t Be Captured

Practice being aware of your emotional state (e.g., anger) without being fully captured by it, allowing you to take intentional steps like creating space or choosing not to react immediately.

7. Pause Before Responding

Develop a moment of “spaciousness” between a stimulus and your response, allowing you to think tactically and choose a calm, reasonable, and effective action rather than reacting impulsively.

8. Recognize Physical Trigger Cues

Pay attention to physical sensations (e.g., heartbeat, heat, tense arms) as an internal barometer for when you are triggered or activated, using this awareness to exercise caution and choose not to respond impulsively.

9. Embrace Uncomfortable Moments

Cultivate the ability to be present with uncomfortable moments, such as apologizing, owning mistakes, or being accountable, as this practice helps difficult emotions pass more quickly and facilitates repair in relationships.

10. Integrate Peak Experiences into Life

Translate insights and positive states gained from peak experiences, such as those from deep meditation, into your daily life to prevent self-sabotage and reduce harm to others.

11. Cultivate Nuanced Mind Training

Approach mind training with a mature, sophisticated, and nuanced understanding to foster greater kindness and wisdom, moving beyond initial enthusiasm or simplistic views.

12. Aim for Incremental Self-Improvement

Set realistic and achievable goals for personal growth, such as being 10% happier, kinder, or wiser, as this incremental approach can be highly effective and sustainable.

13. Improve Relations Through Introspection

Engage in individual action, such as introspective thought, to improve how you relate to others, navigate differences, and avoid dignifying fears or rage with immediate verbal or physical responses.

14. Create Personal Permission Structures

Establish internal or external “permission structures” that allow you to pursue your authentic desires and live in a way that aligns with your complex self, rather than forcing yourself into a single path.

15. Explore Psychedelics for Faster Growth

Consider psychedelics as a potentially faster, though more dangerous, alternative for self-improvement and insight, acknowledging they may reduce the amount of work required compared to traditional practices.