Actively seek ways to integrate serious contemplative practice with the demands and responsibilities of living in the world, allowing the interplay to be constantly new and evolving.
Maintain a skeptical approach to Buddhist concepts, as the Buddha himself encouraged personal investigation rather than blind faith, especially regarding metaphysical claims.
Approach Buddhism as a practical “doing” rather than a system of beliefs, aligning with the Buddha’s encouragement to “check it out for yourself” rather than blindly believing.
Dedicate energy to contemplative practices like meditation, viewing them as crucial tools to diminish root causes of greed, hatred, delusion, ignorance, and fear, thereby contributing to the long-term viability of the species.
Recall the principle of impermanence, recognizing that whatever difficult experience or emotion you are currently facing will eventually pass.
If you decide that an urge (like to veg out) is not the right move, mindfully investigate its arising, along with any fatigue or frustration, to observe that it will pass.
Wake up to more empathy, as this practice can lead to positive political consequences and make it harder to ignore oppression.
Cultivate mindfulness to create “spaciousness in the mind” during stressful interactions, enabling you to respond tactically and compassionately rather than react impulsively.
Engage in self-care and maintenance practices to recharge, which is necessary for sustained activist work and responsible engagement in the world.
If you have the privilege of being able to “unplug” or practice self-care, use this opportunity responsibly to maintain your well-being so you can better support those who lack such luxuries.
Consciously regulate your exposure to news and social media, knowing when not to click, to maintain health and sanity, which enables you to better support those without that luxury.
Engage in conversations with people holding opposing political views, aiming for “accurate disagreement” rather than trying to change their minds.
Focus on fostering human connection and understanding people’s humanity, as this is often more effective in shifting perspectives than presenting facts alone.
Regularly examine how personal interests and desires might create blindness or make it harder to hold certain political views, especially when advocating for policies that benefit oneself.
Cultivate awareness of your own neuroses and anxieties, as this self-awareness can prevent them from negatively impacting your children.
Recognize and observe the “phantasmagoric movies” your mind creates from present-moment data points, which often project awful future scenarios, especially as a parent.
When anger or intense frustration arises, especially with children, take a moment to step away and take time out before reacting.
Engage in self-care or mindfulness practices as a parent to better navigate the many opportunities for disagreement and stress that arise in the parenting journey.
When anger arises, view it as a “hurricane” created by conditions, rather than a fixed entity, and “get out of the way” to prevent escalation.
Actively cherish and enjoy every moment with your children, as this common advice is genuinely valuable and time with them passes quickly.
Focus on teaching children to be aware, awake, mindful, present-moment focused, and aware of their emotions, rather than formal mindfulness practices.
Practice meditation to become more awake, aware, and mindful, which can lead to a richer sensual life, including better relationships, intimacy, delight in music, art, and food.
Engage in eating meditation to fully experience and appreciate each bite of a meal, enhancing delight in food.
When feeling like an “imposter” in a practice like meditation, acknowledge your personal growth and progress from where you started, recognizing its value to others.
Avoid claiming full enlightenment, as being “still on the path” can be a valuable and relatable quality for those you teach or influence.
Strive for at least 10% less unskillful engagement in arguments and conflicts, as even small improvements in response can lead to better outcomes.
Use meditation to develop the ability to recognize when you’re engaging in unconstructive, compulsive consumption of social media or entertainment, and then adjust your behavior.
It’s perfectly fine to watch Netflix or engage in other forms of entertainment after meditating; being a meditator doesn’t mean you can’t enjoy leisure.
Connect with the intellectual infrastructure of your meditation practice to stay engaged and find inspiration, especially when sitting feels “dumb” or repetitive.
Engage in work or practices whose full benefits may not be realized in your lifetime, with the hope that future generations will reap the rewards, like an old man planting a tree for his grandson.
Move beyond a clinical approach to negative emotions by lyrically embracing and profoundly affirming the sadness experienced daily when attuned to life’s ups and downs.
Live a full life before becoming a parent to reduce FOMO and foster a greater appreciation for mundane moments with children, seeing them as the best possible use of time.
Resist the temptation to turn your children into “material” for writing or content creation, as it can be liberating and allow for more pure presence.
In your closed circle, correct misinformation (e.g., about immigrant crime rates) or challenge nasty memes, even if it’s just by noting it and not being okay with it.
Strive to communicate the deeper, transformative benefits of contemplative practice in a way that is accessible to a wide audience, beyond just “chilling out.”
To learn more about Buddhism from a skeptical, practical perspective, read “Buddhism Without Beliefs” by Stephen Batchelor and “Why Buddhism is True” by Robert Wright.
Explore Jay Michelson’s books “Evolving Dharma” for insights on meditation and the next generation of enlightenment, and “Gate of Tears” for a lyrical embrace of everyday sadness and spiritual attunement.
Utilize the “Talks” feature on the 10% Happier app for 5-10 minute wisdom zaps, consumable during daily activities like brushing teeth or walking.
Sign up for the free “Meditation Weekly” newsletter at 10percenthappier.com/blog to receive excellent content from Jay Michelson.
Pre-order the 5th anniversary edition of the “10% Happier” book at hc.com/happier to get new guided meditations and free audio versions on the app.
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