How to Sit With Difficult Feelings - Guided Meditation with Zen Master Henry Shukman #637

Mar 15, 2026 12m 55s 7 insights Episode Page ↗
The episode features Zen master Henry Shukman guiding a meditation on how to welcome and host emotions that arise during practice, rather than pushing them away. Dr. Rangan Chatterjee introduces a 30-day meditation challenge using Henry's app, The Way.
Actionable Insights

1. Host All Emotions

Welcome and allow any emotions that arise during meditation, rather than trying to fix or push them away, because hosting them helps defuse their intensity and reduces stress.

2. Cultivate Body Warmth

Bring a sense of warmth and softness into your chest, belly, and upper body, imagining them as warm wax, to create a tender and welcoming internal space for any feelings.

3. Ensure Physical Comfort

Meditate in a comfortable position—seated, lying down, or reclining—and adjust your body as needed, as ease in the body supports deeper practice and no special equipment is required.

4. Soften Your Entire Body

Allow a subtle softness to pervade your whole body during meditation, releasing any tension or contractiveness to foster a state of ease.

5. Adjust Eye Gaze

Close your eyes during meditation or lower your gaze if they remain open, which helps to focus your attention inward and minimize external distractions.

6. Transition Gently

Conclude meditation by slowly bringing movement back into your hands and feet, raising your gaze, and stretching if it feels supportive, to ease your return to daily activity.

7. Acknowledge Your Practice

Congratulate and thank yourself after meditating for dedicating time to the practice, recognizing the benefit of connecting with your true self.