<p dir="ltr">What if the problem isn't you—but the idea that there's only one "right" way to meditate?</p> <p dir="ltr">In this episode, DJ Cashmere talks with meditation teacher Jeff Warren about how to build a mindfulness practice that actually fits your brain, nervous system, and life. Drawing from Jeff's experience with ADHD and bipolar disorder—and DJ's reflections on OCD and neurodiversity in his family—they explore why there's no such thing as a truly neurotypical mind, and why one-size-fits-all meditation advice often falls short.</p> <p dir="ltr">Rather than prescribing a single approach, Jeff emphasizes experimentation: noticing what settles you, what feels intolerable, and what helps you come back to presence. That might mean focusing on the breath, opening awareness, moving the body, journaling, or simply taking a walk.</p> <p dir="ltr">They return repeatedly to a simple litmus test for any practice: Is this helping me be here? And they frame that question through three core skills of mindfulness—clarity, concentration, and equanimity—which can be cultivated in many different ways.</p> <p dir="ltr">This episode is especially helpful if you've ever felt restless, frustrated, or "bad" at meditation—and are looking for a more flexible, compassionate way to practice.</p> <p dir="ltr">You can get more meditations from Jeff, our Teacher of the Month for <a href="http://danharris.com/">DanHarris.com</a>, by checking out our new app, <a href="https://app.danharris.com/membership">10% with Dan Harris</a>. </p> <p><strong> </strong></p> <p dir="ltr"><strong>Get the 10% with Dan Harris app <a href="https://app.danharris.com/membership">here</a></strong></p> <p dir="ltr"><strong>Sign up for Dan's free newsletter <a href="http://www.danharris.com/">here</a></strong></p> <p dir="ltr"><strong>Follow Dan on social: <a href="https://bit.ly/3tGigG5">Instagram</a>, <a href="https://bit.ly/3FOA84J">TikTok</a></strong></p> <p dir="ltr"><strong>Subscribe to our</strong> <a href="https://bit.ly/3FybRzD"><strong>YouTube Channel</strong><br /> <br /></a></p> <p><strong> </strong></p> <p dir="ltr">To advertise on the show, contact sales@advertisecast.com or visit <a href="https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a></p> <p><strong> </strong></p> <p dir="ltr">Thanks to our
Actionable Insights
1. Understand Your Unique Wiring
Cultivate a deep sense of self-care and curiosity to learn about your unique brain, body, and nervous system, recognizing that this understanding is foundational for clarity and regulation.
2. Embrace Practice Experimentation
Accept that finding the ‘right’ practice involves a period of experimentation; disregard monolithic stories or limiting beliefs about what you can or cannot do based on diagnoses.
3. Prioritize What Works For You
The most important principle is that ‘what works is what works’; prioritize practices that genuinely help you settle, become present, and available, rather than adhering to rigid methods.
4. Develop Clarity On Your Needs
Regularly check in with yourself to understand your current state and immediate needs, whether it’s a walk, a bath, journaling, or a specific meditation, and choose actions accordingly.
5. Cultivate Intentional Concentration
Intentionally choose where to direct your attention away from worries, whether through hyper-focus on the breath, open awareness, or other methods that suit your personal wiring.
6. Practice Equanimity With Traits
Hold your identity and specific traits (like ADHD or OCD) lightly, embracing humility and recognizing the changeability of your experience, allowing you to rest back in a place of non-identification.
7. Integrate Movement For Restlessness
If you experience restlessness, incorporate movement practices or physical release (‘shake it off’) into your routine to work with and regulate your energy.
8. Utilize Intuitive Regulating Activities
Engage in activities you intuitively know are settling, such as walks in nature, journaling, listening to music, or taking a bath, as these can be powerful forms of self-regulation.
9. Proactively Communicate Your Needs
Once you gain clarity about your wiring, communicate your specific needs and accommodations to others upfront to prevent misunderstandings and reduce future suffering.
10. Evaluate Practice By Availability
Continuously evaluate any practice by asking if it helps you become more present, settled, and available in the current moment, allowing you to respond effectively to what arises.