<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p>---</p> <p>Am I a bad meditator if I don't go on a retreat? What do they entail? How do I stay silent for days on end? How do I get into one? What's the food like?</p> <p><a href="https://www.springwasham.com/" rel="noopener noreferrer" target="_blank">Spring Washam</a> is the author of two books, <a href="https://www.springwasham.com/books/" rel="noopener noreferrer" target="_blank"><em>A Fierce Heart: Finding Strength, Courage and Wisdom in Any Moment</em> and <em>The Spirit of Harriet Tubman: Awakening from the Underground</em></a>. She is also one of the founding teachers at the <a href="https://eastbaymeditation.org/" rel="noopener noreferrer" target="_blank">East Bay Meditation Center</a> and is the founder of <a href="https://www.lotusvinejourneys.com/" rel="noopener noreferrer" target="_blank">Lotus Vine Journeys</a>, a one-of-a-kind organization that blends indigenous healing practices with Buddhist wisdom for transformative retreats in South America.</p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>Whether or not you're a bad meditator if you don't go on a retreat</li> <li>What the specifics of a retreat entails</li> <li>How you stay silent for days on end</li> <li>And how to actually get into a meditation retreat</li> </ul> <p><br /></p> <p><br /></p> <p><strong>Related Episodes:</strong></p> <ul> <li><a href="https://www.tenpercent.com/podcast-playlists/10th-anniversary" rel="noopener noreferrer" target="_blank"><strong>Click here</strong></a> to listen to the previous episodes in our tenth anniversary series. </li> </ul> <p><br /></p> <p><strong>To order the revised tenth anniversary edition of 10% Happier:</strong> <a href="https://www.harpercollins.com/products/10-happier-10th-anniversary-dan-harris?variant=41074377523234" rel="noopener noreferrer" target="_blank"><strong>click here</strong></a><strong> </strong></p> <p><br /></p> <p><strong>For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space:</strong> <a href="https://www.symphonyspace.org/events/vp-dan-harris-10-happier-10-year-anniversary" rel="noopener noreferrer" target="_blank"><strong>click here</strong></a></p> <p><br /></p> <p><strong>Sign up for Dan's weekly newsletter</strong> <a href="https://bit.ly/3QtGRqJ" rel="noopener noreferrer" target="_blank"><strong>here</strong></a></p> <p><strong>Follow Dan on social:</strong> <a href="https://bit.ly/3tGigG5" rel="noopener noreferrer" target="_blank"><strong>Instagram</strong></a><strong>,</strong> <a href="https://bit.ly/3FOA84J" rel="noopener noreferrer" target="_blank"><strong>TikTok</strong></a></p> <p><strong>Ten Percent Happier online</strong> <a href="https://bit.ly/46TZglY" rel="noopener noreferrer" target="_blank"><strong>bookstore</strong></a></p> <p><strong>Subscribe to our</strong> <a href="https://bit.ly/3FybRzD" rel="noopener noreferrer" target="_blank"><strong>YouTube Channel</strong></a></p> <p><strong>Our favorite playlists on:</strong> <a href="https://spoti.fi/3Qa8kMT" rel="noopener noreferrer" target="_blank"><strong>Anxiety</strong></a><strong>,</strong> <a href="https://spoti.fi/3MjtMxF" rel="noopener noreferrer" target="_blank"><strong>Sleep</strong></a><strong>,</strong> <a href="https://spoti.fi/3QvyA5J" rel="noopener noreferrer" target="_blank"><strong>Relationships</strong></a><strong>,</strong> <a href="https://spoti.fi/3QxZASc" rel="noopener noreferrer" target="_blank"><strong>Most Popular Episodes</strong></a></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href="https://www.tenpercent.com/tph/podcast-episode/spring-washam-zev-borow" rel="noopener noreferrer" target="_blank">https://www.tenpercent.com/tph/podcast-episode/spring-washam-zev-borow</a></p> <p><br /></p> <p><strong>Additional Resources:</strong></p> <p>Download the Ten Percent Happier app today: <a href="https://10percenthappier.app.link/install" rel="noopener noreferrer" target="_blank">https://10percenthappier.app.link/install</a></p>
Actionable Insights
1. Stop Resisting Present Experience
Recognize that much suffering comes from resistance to what is happening; when you stop resisting, everything opens up.
2. Approach Meditation Gently, Not Striving
Be gentle and natural in your meditation practice, relaxing your mind and avoiding the striving, goal-oriented mindset typically applied to work projects, as this leads to suffering.
3. Name & Open to Emotions
When difficult emotions like anxiety, stress, fear, or overwhelm arise, name them, open to them, and simply be aware of them, as this is mindfulness and reduces suffering.
4. Practice Kindness to Self & Others
Recognize that unkindness towards others ultimately causes self-inflicted pain and sadness, motivating a shift towards kinder behavior.
5. Prioritize Kindness as Core Principle
Consider making kindness the sole priority of your existence, aiming for every action to be guided by this principle, as it is a simple yet profound idea.
6. Surrender to Resistance & Boredom
When encountering panic-level boredom and resistance during meditation, practice surrendering to these feelings rather than fighting them, as this allows for deeper insights.
7. Listen to Your Heart, Not Head
Engage in practices like retreat meditation to shift focus from the loud, dominant mind to hearing and understanding from the heart.
8. Make Peace with Mind’s Tendencies
Recognize that mindfulness acts as a mirror, showing what is truly arising; make peace with your mind’s natural tendencies like striving, clinging, and wanting.
9. Practice Continuous Mindfulness
Strive to be mindful, deliberate, aware, awake, and intentional through every activity of the day, not just during formal meditation periods.
10. Meditate Daily to Maintain Insights
Engage in daily meditation, even for 30 minutes, to re-access and maintain the profound insights and feelings experienced during a retreat.
11. Consistency is Key in Practice
Understand that simply ‘doing’ the practice consistently, even incrementally, is what makes you ‘good at it’ and allows you to feel its effects.
12. Cultivate “Buddhist Faith”
Develop a grounded confidence, or ‘Buddhist faith,’ that the practice works and is worth the effort, even if it’s difficult, leading to a willingness to continue despite challenges.
13. Embrace Spiritual Labor with Compassion
Understand that liberation and spiritual growth are not quick fixes but require consistent ‘spiritual labor’ and compassionate work with internal and external energies.
14. Consider Retreat for Deeper Dive
If seeking a deeper understanding, more depth, or to ‘go underneath the rug’ in your meditation practice, consider attending a meditation retreat.
15. Renounce Technology on Retreat
To fully commit to the practice on a meditation retreat, give up technology like cell phones and computers.
16. Commit to Awareness Practices
On retreat, commit to practices of awareness and mindfulness to confront and contain personal habits.
17. Avoid Perfection in Mindfulness
When practicing mindfulness, especially on retreat, avoid aiming for perfection or being mindful every second, as this can lead to clinging, grasping, and feelings of failure.
18. Practice Mindful Eating
Pay close attention to the taste, chewing, and sensations of food while eating to cultivate mindfulness that can be carried into daily life and prevent mindless overeating.
19. Seek Wisdom for Encouragement
Listen to Dharma talks and wisdom teachings, especially when experiencing suffering, discomfort, or strong emotions, as they provide nourishment and encouragement to continue the practice.
20. Integrate Daily Wisdom & Practice
Consistently engage with wisdom teachings and meditation practice daily, as this powerfully influences and deepens your spiritual path.
21. Go on Retreat for Yourself
Only attend a meditation retreat if you genuinely want to go for your own reasons, not because someone else told you to, to avoid resentment and maximize personal benefit.
22. Plan Early for Retreats
To secure a spot in a meditation retreat, plan early, diligently research centers, and be persistent in applying, as many have waitlists.
23. Attend Mindfulness Retreats in Silence
For a beautiful entry point into retreats, attend mindfulness-based Insight Meditation retreats, which are typically held in noble silence, limiting communication to essential interactions and teacher meetings.
24. Download 10% Happier App
Download the ‘10% with Dan Harris’ app to easily access guided meditations from favorite teachers, engage with the community and teachers, and get ad-free podcast episodes.
25. Utilize Guided Meditations for Issues
Use the app’s library of guided meditations to address specific challenges like stress, anxiety, sleep, focus, self-compassion, and dealing with annoying people.
26. Join Live Zoom Meditations
Engage with the community by participating in weekly live Zoom sessions where you can meditate and ask questions to teachers and Dan Harris.
27. Try 14-Day App Trial
Sign up for a 14-day free trial of the ‘10% with Dan Harris’ app to determine if it is suitable for your meditation practice.
28. Attend VIP Meditation & Q&A
If attending the live podcast recording, come early for a VIP-guided meditation and Q&A session with Dan Harris.