Turn repetitive daily tasks like washing dishes into meditation practice by mindfully noticing sensations (e.g., water on hands) and arising thoughts, making practice accessible even in busy lives.
Transform everyday movements, such as walking through hallways, into walking meditation by consciously observing each step, fostering continuity of practice throughout your day.
Focus on managing your own internal state and thoughts, recognizing that this is your primary area of control and where the greatest potential for personal change and positive impact lies.
Engage in formal equanimity practice by first developing a heart of meta (loving-kindness), then focusing on individuals (starting with a neutral person) and using wisdom-oriented statements of understanding rather than offerings.
Start your meditation practice by cultivating loving-kindness for yourself, then extending it to others (benefactor, dear friend, neutral, difficult, all beings) using phrases like “may you be happy, safe, healthy, live with ease” to tenderize the mind.
In equanimity practice, employ phrases like “pleasure and pain arise and pass away; this is how it is” or “birth and death are part of life” to align with the truth of life’s unfolding and reduce reactivity.
Understand that “all beings are owners of their karma” and “have their own journey,” meaning their happiness or unhappiness depends on their actions, not solely on your wishes, fostering a deeper, non-controlling wisdom.
Develop equanimity to stay balanced and calm when encountering others’ suffering, allowing you to remain useful and supportive without becoming overwhelmed or reactive.
When sending goodwill (metta) to a difficult person, add an equanimity phrase like “things are just as they are right now” to acknowledge the current reality and support your efforts without attachment.
Cultivate awareness to identify what actions or thoughts are beneficial and actively nurture them, while recognizing what is not beneficial and consciously refraining from it, to act with greater intention.
Work towards lessening hatred, greed, and delusion in your mind, as a pure and balanced mental state is powerful and can significantly impact your surroundings and interactions positively.
When you make mistakes or lose your temper, remember that “we’re all just human” to foster self-forgiveness and understanding, rather than succumbing to harsh self-criticism.
Become a paid subscriber at danharris.com to receive custom guided meditations that accompany Monday and Wednesday podcast episodes, designed to help integrate learnings more deeply.
As a paid subscriber to danharris.com, participate in weekly live guided meditation and Q&A sessions every Tuesday at 4 PM Eastern to deepen your practice and engage with teachers.
Consider attending in-person meditation events, such as the Meditation Party at the Omega Institute (October 24-26), to practice with experienced teachers like Dan Harris and Seb N. A. Selassie.