<p dir="ltr">We asked not too long ago in the chat on our Substack community – which you can find at <a href="http://danharris.com">DanHarris.com</a> – about what kinds of things you'd find useful as Friday bonus episodes, and one of the things we heard was: more guided meditations, please. So today, we are happy to oblige with this short meditation that I led, as part of our semi-regular live gatherings of the Renegade Sangha on Substack. Twice a month, paid subscribers are invited to join me, live, for a little guided meditation, then I take your questions. It's been so much fun to hear from you, and to help you hear from each other. </p> <p dir="ltr">Today's guided meditation is taken from our sangha gathering on April 23. It's super simple and good for both beginners and experienced meditators alike. </p> <p>If you enjoyed that and would like more opportunities to meditate together, here's what we've got coming up for you in June: </p> <ul> <li>on the podcast, we're bringing back our series Get Fit Sanely, where we talk about how to take care of your body without losing your mind – you'll hear about nutrition, exercise, rest, and more, all with a lens of self-compassion<br /> <br /></li> <li>and we're super excited about this: friend of the pod and ace meditation teacher Cara Lai will be creating a month of bespoke meditations, each one tailored to an episode of the podcast, exclusively for paid subscribers at DanHarris.com. This is something we've been wanting to offer for a long time and I'm thrilled that we're finally doing it.</li> </ul> <p>Visit <a href="http://danharris.com">DanHarris.com</a> for all the details<strong id="docs-internal-guid-b9c6a9c4-7fff-3f0c-0296-30fa4d2f3265"><br /></strong></p>
Actionable Insights
1. Investigate Sense of Self
Locate where you feel your sense of self (e.g., in your face) and then investigate the sensations that make up this feeling. This practice can reveal that the ‘self’ is composed of shifting sensations rather than a fixed core.
2. Mindfulness with “There is a Body”
Drop the phrase “there is a body” into your mind to direct your attention to all the sensations happening in your body right now. This is a way to get mindful by paying attention to bodily sensations, which are always in the present moment.
3. Handle Meditation Distraction
If you get distracted during meditation, recognize that it’s completely normal and totally fine. Gently escort your attention back to the body and start again without judgment.
4. Practice Mental Noting
Use mental noting (e.g., “hearing,” “seeing,” “pressure,” “tingling,” “itching,” “tension”) as a skillful use of thinking to connect to direct sensations in the body. This technique helps you stay with bodily sensations more effectively.
5. Simplify Mental Noting
When using mental noting, don’t overthink it; a “good enough” note is sufficient, and you don’t need to note everything. This makes the practice accessible and less demanding.
6. Pre-Meditation Deep Breathing
Before meditating, take three deep breaths, extending the exhale to be three or four times as long as the inhale. This helps to get the body and mind ready for meditation.
7. Assume Meditation Position
Take a comfortable position for meditation, such as sitting, lying down, or standing if you’re tired and worried about falling asleep, ensuring your spine is reasonably straight. This prepares your body for the practice.
8. Flexible Meditation Focus
While meditating, it’s fine to focus on the breath within the body, even if it means momentarily ignoring other instructions. This allows for flexibility in your meditation practice.