What's It Like To Be You Right Now? | Bonus Meditation with Dan
This episode features Dan Harris leading a simple 10-minute guided meditation, sharing techniques from his teacher Joseph Goldstein. It offers practical tips for focusing attention, handling distractions, and resetting the nervous system.
Deep Dive Analysis
5 Topic Outline
Introduction to New Podcast Format and Substack Community
Explanation of Friday AMA Excerpts
Introduction to a Simple Guided Meditation
Guided Meditation Session
Meditation Wrap-up and Substack Benefits
2 Key Concepts
There is a body
This is a phrase from Buddhist texts, often used in meditation to ground one's attention by simply acknowledging and feeling the physical presence of the body, whether sitting, lying, or standing.
Mental Noting
A meditation technique where you softly whisper a label in your mind to whatever is happening in the present moment, such as 'in' and 'out' for breath, or 'hot,' 'cold,' 'tingling,' 'pressure,' 'thinking,' or 'sleepy' for sensations or thoughts. This helps to keep attention engaged and acknowledge distractions without getting carried away.
5 Questions Answered
Straw breathing involves taking a deep breath in through the nose, then exhaling with pursed lips as if breathing through a straw, making the exhale two or three times the length of the inhale.
Performing three cycles of straw breathing (deep inhale, long pursed-lip exhale) can be an effective way to reset the nervous system.
If you are feeling super sleepy, one helpful strategy is to stand up and do the meditation, though it's still possible to briefly fall asleep even while standing.
It is totally normal and fine to get carried away; simply notice that you've been distracted and gently bring your attention back to whatever is happening in the present moment.
A helpful technique is to use mental notes, softly whispering labels in your mind for what you are experiencing, such as 'in' and 'out' for breath, or 'hot,' 'cold,' 'tingling,' 'pressure,' 'thinking,' or 'sleepy' for sensations or thoughts.
10 Actionable Insights
1. Practice Straw Breathing
Perform straw breathing by taking a deep breath in through the nose, then exhaling with pursed lips as if through a straw, making the exhale two or three times longer than the inhale. Do three of these to reset the nervous system.
2. Choose a Meditation Anchor
Select a specific anchor for your meditation focus, such as feeling your body in its position (sitting, lying, standing), focusing on your breath at one spot (belly, chest, nose), or noticing sounds in your environment.
3. Use Mental Notes for Distraction
If struggling with distraction during meditation, softly whisper a mental note in your mind, such as ‘in’ and ‘out’ for breath, or ‘hot,’ ‘cold,’ ’tingling,’ ‘pressure,’ ‘pleasant,’ ‘unpleasant,’ ’thinking,’ or ‘sleepy’ for other sensations or thoughts, to help stay focused.
4. Observe Thoughts Without Judgment
When the thinking mind or ego interferes and carries you away, acknowledge it by ‘blowing it a kiss’ or labeling it (e.g., ’thinking,’ ‘planning,’ ‘anger,’ ‘sadness’), then gently return your attention to the present moment without judgment.
5. Return Focus After Distraction
When you notice your mind has wandered or you’ve become distracted during meditation, simply acknowledge it and gently bring your attention back to your chosen anchor.
6. Ask “What’s it like?”
During meditation, ask yourself, ‘What’s it like to be me right now?’ to cultivate present moment awareness.
7. Find Comfortable Meditation Position
Settle into a comfortable position for meditation, whether sitting in a chair or lying down, ensuring your body is at ease.
8. Stand Up If Sleepy
If feeling super sleepy during meditation, stand up to help stay awake and engaged.
9. Join Renegade Sangha Substack
Become a paid subscriber on danharris.com to access live ‘Ask Me Anything’ (AMA) sessions, which include a short meditation and Q&A, and other benefits like ad-free listening and episode cheat sheets.
10. Provide Feedback or Ask Questions
If you have questions or feedback about the podcast changes, contact Dan Harris at danharris.com for assistance.
3 Key Quotes
As Joseph likes to say, there is a body.
Dan Harris
One question I like to ask when I'm sitting is, what's it like to be me right now?
Dan Harris
Blow it a kiss. Put a label on it. Thinking, planning, anger, sadness. And then just come right back.
Dan Harris
2 Protocols
Straw Breathing for Nervous System Reset
Dan Harris- Take a deep breath in through the nose.
- Exhale with your lips pursed as if you're breathing through a straw.
- Ensure the exhale is two or three times the length of the inhale, taking your time with it.
- Repeat this process three times to help reset the nervous system.
Simple Guided Meditation
Dan Harris- Assume a comfortable position for your body, whether sitting in a chair, lying down, or standing up if feeling sleepy.
- Begin by performing three cycles of straw breathing to help reset the nervous system.
- Choose a specific point of focus, such as your body's sensations (e.g., sitting in a chair), your breath at one spot (e.g., belly, chest, or nose), or sounds in your environment.
- Commit your attention to this chosen focus.
- Every time you get distracted, simply notice that your mind has wandered and gently bring your attention back to whatever is happening right now.
- If you are struggling with distraction, try using mental notes by softly whispering labels in your mind, such as 'in' and 'out' for breath, or 'hot,' 'cold,' 'tingling,' 'pressure,' 'pleasant,' 'unpleasant,' 'thinking,' or 'sleepy' for sensations or thoughts.
- Periodically ask yourself the question, 'What's it like to be me right now?'
- When the thinking mind or ego interferes and carries you away, acknowledge it (e.g., 'blow it a kiss,' 'put a label on it' like 'thinking,' 'planning,' 'anger,' 'sadness') and then return to your chosen focus.