Three Mindfulness Strategies from Joseph Goldstein
Joseph Goldstein, a founding teacher on the 10% Happier app and co-founder of the Insight Meditation Society, discusses three meditation strategies: mindfulness of thinking, awareness of rushing, and gaining insight from everyday activities.
Deep Dive Analysis
14 Topic Outline
Introduction to Joseph Goldstein and Episode Themes
Mindfulness of Quickly Passing Thoughts
Scalability of Thought Awareness for Novice Meditators
Subtle Thoughts and Emotional Conditioning
Overcoming the Tendency to 'Lean Into' the Next Moment
The Profound Insight: 'Nothing to Want'
Interweaving Directed and Effortless Awareness
Meditation Postures and Their Purpose
Effort as a Creator of Energy in Practice
Realigning Motivation for Challenging Work
The Power of Planting Wholesome Seeds
The Meaning of Bhavana (Cultivation)
The Value of Formally Taking Precepts
The Freedom in 'Being Cheesy'
6 Key Concepts
Mindfulness of Thinking (Quickly Passing Thoughts)
This practice involves noticing the many short thoughts (e.g., 15-30 seconds) that pass through the mind, often without conscious awareness. By observing when one gets lost in the content of these thoughts versus being aware of the act of thinking itself, it reveals how we unknowingly condition our inner mental environment and 'dream ourselves into existence' through self-referential thought.
Conditioning of Emotions by Subtle Thoughts
Unnoticed, subtle background thoughts function similarly to background music, continuously influencing and shaping our emotional states, such as interest, sadness, or excitement, without our conscious awareness. Becoming mindful of these thoughts creates greater mental spaciousness and discernment, freeing us from being unconsciously manipulated by these influences.
'Nothing to Want' (in meditation context)
Derived from the insight that 'whatever has the nature to arise will also pass away,' this concept encourages letting go of any desire for the next moment or a specific outcome during meditation. This non-wanting allows the mind to disengage from entanglement in the process, offering a direct experience of the cessation of craving and suffering, which is a core aspect of Buddhist practice.
Interweaving Directed and Choiceless Awareness
This mental model suggests that an effective meditation practice involves balancing periods of focused effort (directed awareness), such as concentrating on the breath or cultivating loving-kindness, with periods of open, effortless observation (choiceless awareness), where one simply allows phenomena to unfold naturally. This dynamic approach helps build momentum and energy, leading to more spontaneous and sustained mindfulness.
Effort Creates Energy
This principle states that making an effort, even when feeling tired, can increase the overall energy level within one's system. In meditation, engaging in a more formal posture or intentionally directing the mind to a primary object (effort) can elevate mental energy, subsequently making it easier to settle into a more effortless, choiceless state of awareness where mindfulness occurs more spontaneously.
Bhavana (Cultivation)
Bhavana is an ancient term for meditation that translates to 'cultivation.' It emphasizes that meditation is a process of repeatedly and in various ways nurturing wholesome states, understanding, and wisdom, much like planting and growing seeds. This ongoing cultivation leads to observable positive outcomes and deeper insights in one's life.
7 Questions Answered
Start by taking short, focused periods (e.g., five minutes) to observe thoughts during ordinary activities like walking, showering, or washing dishes, without judgment, just noticing when thoughts arise and if you get lost in their content.
These background thoughts, much like background music, continually influence and condition your emotional state, often subtly, leading to feelings like interest, sadness, or excitement without your conscious awareness, thereby limiting your freedom and choice.
It means letting go of any desire for a particular outcome or the next moment in your practice, understanding that all phenomena that arise will also pass away. This non-wanting allows the mind to drop back from entanglement, touching into the end of craving and suffering.
It's beneficial to interweave periods of directed effort (e.g., focusing on breath, cultivating metta) with periods of more effortless, choiceless awareness. Effort builds energy and momentum, which then allows for more natural, spontaneous mindfulness.
Lying down is acceptable if you can remain alert and awake without dozing off. While upright postures can generate energy through effort, finding a comfortable, relaxed position that supports alertness is also valuable, and it's important to experiment to find what works for you.
Regularly reflect on and realign with your initial, altruistic motivations for the work, such as wanting to help others. This can shift your energy and make the process feel less exhausting compared to being driven by self-referential concerns like how you will be perceived.
Even small acts of wholesome thought, like setting an intention or repeating a loving-kindness phrase, are powerful 'seeds' that, though seemingly insignificant, have immense potential to grow and bear positive fruit in your life over time, leading to deeper understanding and peace.
23 Actionable Insights
1. Embrace “Nothing to Want”
Reflect on the phrase, “Whatever has the nature to arise will also pass away. Therefore, there’s nothing to want,” during meditation or daily life. This practice helps release the mind from subtle cravings or anticipations for the next moment, fostering a profound sense of non-entanglement and freedom.
2. Inquire “What Is Being Known?”
During practice, occasionally hold the question “What is being known?” in your mind, focusing on the passive voice. This practice fosters an immediate, deep sense of the momentariness of phenomena, revealing the flow of changing objects rather than a static “self” doing the knowing.
3. Mindfulness of Passing Thoughts
Make it a practice to notice quickly passing thoughts (lasting 15-30 seconds) that zip through the mind during daily activities like walking or showering. The goal is to become aware of thinking as it happens, rather than being unknowingly lost in the content of the thought, which subtly conditions emotions and creates an inner mental environment.
4. Observe Thought-Emotion Connection
Pay attention to how subtle, quickly passing thoughts, even if seemingly innocuous, condition your emotions. Understanding this relationship between thought and emotion is a doorway to greater freedom and reduces being manipulated by unconscious mental reactions.
5. Interweave Effort, Effortlessness
Integrate both directed awareness (making effort, e.g., focusing on the breath or specific qualities like metta) and choiceless awareness (effortless, open practice) into your meditation routine. This interweaving creates momentum and allows for a more balanced and effective practice.
6. Reflect on Motivation
Before engaging in a task, especially when feeling exhausted or conflicted, reflect on your underlying motivations. Becoming aware of the range of your motivations, rather than being controlled by them, can help realign your energy and purpose.
7. Realign with Initial Motivation
When feeling drained or off-track in a task, consciously realign with your initial, often more altruistic, motivation for undertaking it. This simple act can shift your energy and make the work feel cleaner and less burdensome.
8. Plant Wholesome Thought Seeds
Do not underestimate the power of planting small seeds of wholesome thought, such as repeating loving-kindness phrases or setting positive intentions. These seemingly insignificant acts have immense potentiality and can bear significant fruit over time, even if not immediately apparent.
9. Observe Thoughts Without Leaning
When a thought arises, practice observing it as just a thought coming and going, rather than ’leaning into it’ and getting carried away by its story or emotional ride. This awareness can profoundly influence how you experience and respond to life.
10. Practice Without Perfectionism
When starting a new practice, such as noticing thoughts, do not have expectations about doing it perfectly or near perfectly at first. This attitude fosters interest and prevents discouragement, allowing for gradual progress.
11. Cultivate Humor About Mind
Approach observing your mind and its activities with a sense of humor rather than judgment. This attitude makes the practice more conducive for interest and less likely to lead to discouragement.
12. Start Short Practice Intervals
When beginning a new mindfulness practice, commit to very short periods, such as five minutes, to observe thoughts or sensations. This approach prevents discouragement and allows for gradual, sustainable progress by building slowly from the bottom up.
13. Mindfulness in Solitary Tasks
Begin practicing mindfulness of thoughts during simple, solitary daily activities like taking a shower, going for a walk, or moving between rooms. These moments are easier to observe than when engaged in conversation and can spark interest in the practice.
14. Notice Background Influences
Become aware of subtle background influences (like background music in a show or background thoughts in daily life) that condition your emotions without your conscious awareness. Noticing these influences can free the mind from unknowing mental reactions and create greater spaciousness for discernment and choice.
15. Use “Nothing to Want” Mantra
Experiment with using the phrase “there’s nothing to want” or “not wanting” as a short mantra during meditation. This can help release subtle cravings or expectations, even those you weren’t consciously aware of, providing a momentary taste of non-craving.
16. “Nothing to Do, Be, Have”
Reflect on the phrase “nothing to do, nothing to be, nothing to have” to cultivate a sense of dropping back and allowing the present moment to unfold without interference. This helps release the mind from striving or attachment to outcomes in practice and life.
17. Allow Unfolding, Like Nature
Embrace the attitude of “sitting quietly doing nothing, spring comes and the grass grows by itself” to foster a sense of allowing things to unfold naturally. This helps counter a “teeth-gritted, lean-forward” attitude in practice, reminding you that everything unfolds on its own.
18. Use Effort to Build Energy
Understand that making an effort in practice (e.g., maintaining a formal posture, directing focus) can raise the overall energy level of the mind-body system. This increased energy then makes it easier to transition into more effortless, yet still mindful, states of practice.
19. Choose Posture Based on Alertness
When selecting a meditation posture (e.g., sitting, lying down), prioritize what works best for maintaining alertness and avoiding haziness or dozing off. Experiment to find positions that support both relaxation and wakefulness for your mind.
20. Trust Intuition in Practice
Learn to trust your intuition when choosing the appropriate type of practice or approach for a given moment or circumstance. While not infallible, intuition often guides you effectively in navigating your meditation journey.
21. Use Reminders for Motivation
Use physical or mental reminders (like a note on your computer or a daily verbal affirmation) to keep your core motivations, such as helping others or being kind, present in your mind. This helps shift the ratio towards altruistic motivation, which “burns cleaner” and is more sustainable than self-focused motivations.
22. Formally Take Ethical Precepts
Consider formally taking ethical precepts (e.g., not killing, stealing, lying, sexual misconduct, or taking intoxicants) and articulating them regularly. This formal commitment acts as a “mindfulness belt,” serving as a powerful reminder at critical moments when you might be about to act against them.
23. Embrace “Cheesiness” for Freedom
Don’t shy away from practices or expressions that might seem “cheesy” (like setting intentions or using simple affirmations) if they are genuinely helpful. Embracing such practices can be a pathway to greater freedom and effectiveness in your personal growth.
7 Key Quotes
Whatever has the nature to arise will also pass away. Therefore, there's nothing to want.
Joseph Goldstein
Our background thoughts are functioning almost exactly the same way as the background music to our lives.
Joseph Goldstein
If you can't be cheesy, you can't be free.
Unattributed teacher (quoted by Dan Harris)
When we're lost in the story, unmindful, we don't know it. We're lost. That's delusion. In the moment of becoming aware, oh, thinking. So that's wisdom.
Joseph Goldstein
Just sitting quietly doing nothing, spring comes and the grass grows by itself.
Chinese poet Li Po (quoted by Joseph Goldstein)
Effort creates energy.
Joseph Goldstein
My goal is to do work that helps other people live better lives. And in the process of doing that work, to have positive relationships.
Dan Harris
3 Protocols
Mindfulness of Quickly Passing Thoughts
Joseph Goldstein- Choose a short period of time (e.g., five minutes) to focus.
- Engage in an ordinary daily activity where you are not interacting with others (e.g., taking a shower, walking from room to room, washing dishes).
- With interest and without judgment, notice the small thoughts that bubble up.
- Observe when you get lost in the content of these thoughts versus when you are aware of the act of thinking.
- Over time, notice how these short moments of unmindful thought subtly condition your emotions.
Cultivating Non-Wanting in Meditation
Joseph Goldstein- Bring to mind the phrase: 'Whatever has the nature to arise will also pass away. Therefore, there's nothing to want.'
- Allow the mind to drop back from any wanting or entanglement in the meditative process.
- Alternatively, use a shortened phrase like 'There's nothing to want' or 'Not wanting' as a reminder.
- Notice the momentary release from wanting, even if you weren't aware of it before.
Realigning Motivation for Difficult Work
Dan Harris (inspired by Joseph Goldstein)- Before starting challenging work, or when feeling exhausted by it, pause to reflect on your core motivation.
- Articulate your intention, such as 'My goal is to do work that helps other people live better lives, and in the process of doing that work, to have positive relationships.'
- Use visual reminders (e.g., a note on your computer) to keep this motivation present.
- Observe if realigning with this altruistic motivation changes your energy and reduces self-referential concerns.