How To Take A Pause On Busy Days – Guided Meditation With Zen Master Henry Shukman #634

Mar 8, 2026 11m 15s 15 insights Episode Page ↗
Dr. Rangan Chatterjee and Zen Master Henry Shukman invite listeners to join a free 30-day "Meditation March" challenge using The Way app. The episode emphasizes reframing meditation as a time to "be" rather than "do," offering a guided practice for stillness and relaxation.
Actionable Insights

1. Commit to 30-Day Meditation

Commit to 30 consecutive days of meditation to establish a lasting daily habit, as this practice has the potential to transform your life.

2. Sign Up for Free Challenge

Visit thewayapp.com/livemore to sign up for a free 30-day meditation challenge, which provides practical tips and 30 free meditation sessions.

3. Reframe Meditation as ‘Being’

Shift your perspective on meditation from being another item on your to-do list to a unique opportunity to ‘power down’ and simply ‘be,’ rather than constantly ‘doing’.

4. Meditate Daily for Calmness

Practice meditation for a few minutes each morning to cultivate a sense of calmness, groundedness, and presence throughout your day.

5. Find Comfortable Meditation Posture

Begin your meditation by getting into a comfortable seated position, or choose to lie down, recline, or slouch in any way that feels good for your body.

6. Close Eyes or Lower Gaze

During meditation, either close your eyes completely or lower your gaze if you prefer to keep them open, to support your focus on stillness.

7. Position Hands Comfortably

Allow your hands to settle in a comfortable position, either in your lap, on your thighs, or at the sides of your body.

8. Take Inventory of Current State

Before starting meditation, take a moment to acknowledge and take stock of how you are doing and what kind of momentum is present in your body and mind.

9. Allow Your State to ‘Be’

Give space to your current feelings and physical sensations, allowing them to simply ‘be’ without judgment, letting yourself exist as you are.

10. Systematic Body Relaxation

Consciously relax different parts of your body, starting with your shoulders and arms, then your jaw and throat, followed by your entire head, torso, and finally your legs and feet.

11. Invite Mind to Rest

After relaxing your body, invite your mind to follow suit and find a moment of rest, allowing your whole system to power down.

12. Practice ‘Not Doing’ & ‘Being’

Embrace the meditation period as a time to lay down all tools and all ‘doing,’ focusing solely on the experience of simply ‘being’.

13. Gentle Transition Post-Meditation

After meditation, gently move your fingers and toes, raise or open your eyes, and perform a light stretch if it feels supportive and pleasant.

14. Congratulate Yourself for Meditating

Acknowledge and congratulate yourself for dedicating this time to personal stillness and allowing yourself to ‘be’ rather than ‘do’.

15. Support the Podcast

If you enjoyed the episode, take a moment to share the podcast with friends and family or leave a review on Apple Podcasts to support the show.