Podcast Summary
Listeners can call a hotline to share meditation questions or comments for a special show: Explore different meditation practices, as shared by Dan Harris and Bonnie St. John, to find what works best for personal resilience
Dan Harris, the host of the 10% Happier podcast, encourages listeners to call a hotline (646-8838326) to leave questions or comments for a special show. This experiment is in conjunction with Harris' upcoming book, "Meditation for Fidgety Skeptics," which focuses on helping those who want to meditate but aren't doing so. Bonnie St. John, a guest on the podcast, shared her meditation journey, starting with her mother introducing her to transcendental meditation at a young age. Later in life, she was influenced by someone who taught her self-hypnosis, which she turned into her own meditation practice. Overall, the podcast emphasizes the importance of meditation for resilience and encourages listeners to explore various practices to find what works best for them.
Visualize and self-suggest for improved focus and performance: Visualization and self-suggestion can enhance focus, reduce anxiety, and boost performance by helping you relax, focus, and give yourself empowering affirmations
Visualization and self-suggestion, also known as self-hypnosis or meditation with a focus on positive affirmations, can help improve focus, reduce anxiety, and enhance performance in various aspects of life. Whether it's before a ski race, a public speaking engagement, or a challenging situation, taking a moment to visualize a positive outcome and give yourself empowering suggestions can make a significant difference. This technique, which involves getting into a relaxed and focused state, is not about giving up control over your mind but rather about supercharging your ability to achieve your goals. It's a simple yet powerful practice that can be applied in many areas of life to improve resilience and overall well-being.
Labeling emotions and practicing relaxation for emotional control: Using words to label emotions and relaxation techniques can help reduce emotional hijacks and improve well-being
Practicing mindfulness through labeling emotions and conscious relaxation can help reduce the intensity of emotional hijacks. This is based on research from UCLA, which shows that using words to label feelings can calm the brain. Additionally, practicing relaxation techniques like deep belly breathing and muscle relaxation can help counteract the physical response to a hijack, which includes tense muscles and shallow breathing. Goals can be beneficial in meditation, as they can help us cultivate desirable qualities like calmness, focus, and mindfulness. Different types of meditation exist, from pure mindfulness practice to more goal-oriented practices like love and kindness meditation, where the intention to send goodwill towards others is more important than actually feeling a certain way. Overall, meditation is a form of mental training that can help us better manage our emotions and improve our well-being.
Understanding Right and Wrong Effort in Meditation: Embrace meditation as a personal, evolving practice, seek guidance and support when needed.
Meditation is a personal practice and it's important not to be too hard on oneself when approaching it. The Buddhists talk about the concept of right effort and wrong effort. Having goals in meditation is acceptable, but it can turn into striving and fighting with reality, leading to unnecessary stress. It's important to remember that there are various ways to practice meditation and make it personal to oneself. The speaker shared her experience of feeling worse at meditation now than she was a decade ago due to increased distractions from technology. However, she found a solution by incorporating meditation apps into her practice, specifically mentioning the app with Joseph Goldstein's conversations. The value of these apps lies in providing access to experienced meditation teachers and their insights, offering guidance and reassurance to those on their meditation journey. It's crucial to maintain a playful attitude towards meditation, but also beneficial to learn from those who have extensive experience in the practice. The speaker emphasized that it's normal to mess up in meditation and that the process of moving through it is what truly matters. Overall, the key takeaway is to embrace meditation as a personal, evolving practice and to seek guidance and support when needed.
Using technology for mindfulness and meditation: Smartphones can be tools for mindfulness through meditation apps and dedicated practice, promoting mental health and reconnection with self and world.
Technology, specifically smartphones, can be used as a tool for mindfulness and meditation rather than a distraction. By using apps designed for meditation and setting aside time for practice, individuals can train their minds to focus and be present in the moment. This not only benefits mental health but also allows us to reconnect with our bodies and the world around us. The speaker, an Olympic medalist, shared his personal experience of using meditation to overcome challenges and find inner peace despite facing adversity in his life. His unique perspective highlights the transformative power of mindfulness and the importance of embracing our differences and sharing our stories.
Exploring Quality Products and Experiences at Whole Foods and Audible: Whole Foods offers ethically sourced eggs and diverse brunch options, while their 365 brand caters to budget-conscious shoppers. Audible provides an extensive audio book library, catering to busy schedules and accessibility needs.
Whole Foods Market and Audible offer high-quality products and experiences for different aspects of life. At Whole Foods, shoppers can find ethically sourced eggs and a wide range of brunch items for special occasions. Their 365 by Whole Foods Market brand offers affordable options for catering or personal use. Meanwhile, Audible provides an extensive selection of audio books across various genres, including thrilling crime mysteries and memoirs from renowned authors. For those with disabilities or busy schedules, Audible offers the convenience of listening to books on the go. The speaker's inspiring story showcases how personal experiences, intelligence, and determination can lead to remarkable achievements, including working with major companies like Uber on diversity initiatives.
Building everyday resilience through small practices: Respect brain limitations, create habits, offload tasks, and simplify decisions for improved resilience
The new book "Micro Resilience" by Sheryl Paul focuses on the small, everyday practices that help build resilience, rather than just recovering from major life events. The book is divided into five areas: mental overwhelm, responding to emotional hijacks, spiraling to the positive, metabolism, and connecting purpose to daily work. Paul emphasizes the importance of respecting the limitations of our advanced brains and reducing cognitive load to improve overall resilience. Practical tips include creating habit structures, offloading tasks with checklists, and simplifying decisions through repetition and routine.
Boost Cognitive Performance with Micro Resilience: Incorporating brief workouts, mindfulness practices, and joyful items into daily routines can enhance memory, decision-making, and creativity for hours afterwards.
Exercise, even in small doses, can significantly improve brain function for hours afterwards, enhancing memory, decision-making, and creativity. This concept, known as micro resilience, encourages incorporating brief workouts into daily routines to boost cognitive performance. Additionally, practicing mindfulness techniques, such as conscious relaxation and labeling emotions, can help manage stress and prevent emotional hijacks. Creating a "joy kit" with personal items that evoke positive emotions is another strategy for maintaining a positive attitude and improving overall well-being.
Internal shifts for better life and leadership: Adopting techniques from 'Micro Resilience' can lead to improved personal and professional life through focus on positivity, self-care, hydration, even blood sugar levels, and purpose.
Internal shifts towards positivity and self-care can lead to significant improvements in personal and professional life. The discussion highlights the story of a woman who adopted techniques from the book "Micro Resilience" to make internal shifts, leading to better leadership skills and even starting a new relationship. The fourth area of focus, "refresh techniques," emphasizes the importance of staying hydrated and maintaining even blood sugar levels for optimal performance, especially during stressful situations. Lastly, the fifth area, "purpose," suggests having a touchstone or reminder of one's purpose can help reconnect and refocus during challenging times. Overall, these practices aim to enhance day-to-day performance and maintain a strong sense of purpose.
Finding Purpose: A Touchstone for Personal and Professional Growth: Reflecting on personal experiences, values, or an organization's mission can help individuals find a clear sense of purpose, which can provide focus, motivation, and meaning during challenging times. Apologies and learning from past mistakes can also be a part of this process.
Having a clear sense of purpose can help individuals stay focused and motivated, especially during challenging times. This purpose can be derived from an organization's overarching mission or from personal experiences and values. For instance, Alan, who worked in Disney marketing, found his touchstone by reminding himself of his childhood dream to work in entertainment and the joy it brought to families. Similarly, the Dollar Lama, a Tibetan monk's English translator, advocates setting daily intentions and practicing compassion to find purpose and meaning in life. By reflecting on one's purpose, individuals can regain focus and motivation during difficult moments and continue working towards their goals. Apologizing for past mistakes and learning from them can also be a part of this process. Overall, having a strong sense of purpose can provide a valuable touchstone for personal and professional growth.
Staying connected to your purpose during challenges: Focusing on your purpose can help navigate unexpected obstacles, avoid negative emotions, and inspire others. Keep trying and stay open to possibilities.
Staying connected to your purpose can help you navigate through challenging situations and find peace in the midst of uncertainty. When faced with unexpected obstacles, such as delayed flights or difficult conversations, it's important to reconnect with your touchstone and focus on what's next. This can help you avoid getting stuck in negative emotions and instead, find ways to adapt and move forward. As the one-legged African-American ski racer mentioned, staying on purpose can also inspire others and help them see what's possible in their own lives. By staying focused on your overall job on the planet, you can operationalize this idea in your daily life, even in the small moments of travel or communication. And remember, it's okay if you don't always get it right. The key is to keep trying and stay open to the possibilities.
Finding Stability and Security in Uncertain Times: Join Delta Sky Miles Platinum Business American Express for travel rewards and business stability. Engage with Wondery by leaving reviews, suggesting topics, and joining Wondery Plus for early access and ad-free listening. Find comfort in fictional safe havens through new scripted audio series 'The Last City'.
The world can feel uncertain and dangerous, but there are ways to find safety and security. During the podcast, Dan Harris discussed the benefits of joining the Delta Sky Miles Platinum Business American Express card for business travelers, providing a sense of stability and rewards for their journeys. Additionally, Wondery introduced a new scripted audio series called "The Last City," which promises a safe and climate-stable haven from the chaos of the outside world. This theme of finding refuge in uncertain times resonates throughout the episode, offering listeners a sense of comfort and hope. Moreover, Harris reminded listeners to engage with the podcast by leaving ratings and reviews, suggesting topics or guests, and filling out a survey at Wondery.com/survey. He also encouraged listeners to join Wondery Plus for early access to episodes and ad-free listening. Overall, the podcast episode emphasized the importance of finding stability and security in an unpredictable world, whether through travel rewards or fictional safe havens.
