Systematize regular social contact with invigorating people you enjoy, as this has been shown to be a massive boost to mental health.
Cultivate a sense of belonging and fittedness from within by engaging in practices that connect you to yourself, strangers, and the world, rather than solely seeking external validation.
Practice authenticity and self-expression by avoiding censoring yourself to align with perceived audience expectations or others’ opinions, which is a big part of the meditation party.
Actively work on overcoming self-consciousness, as it limits what you feel capable of doing in all aspects of life, not just dancing.
Verbally articulate exactly how you are being challenged in the moment, as this is healing and takes you out of the experience to give you more perspective and agency.
Bring mindfulness to support conditions like ADHD by pausing, observing what is actually happening, and returning to your breath to develop self-regulation.
Thread meditative principles like ‘wandering and coming back’ or self-compassion into your daily activities without stopping, making meditation a continuous flow rather than a strict, separate practice.
To manage restlessness or hyperactive energy, start by shaking your body, then progress to more fluid movement, dancing, animated yoga, tai chi, or walking.
For ADHD meditation, allow your mind to wander with a ‘freestyle focus,’ then gently bring it back, practicing this ‘wandering and coming back’ as a flexible, on-the-fly meditation habit.
Engage in a ‘slow motion dance party’ by locating feelings of self-consciousness or restlessness and moving with them, as if slow dancing, to process and integrate them.
In meditation, accept that thoughts will arise; the practice is not about stopping them but about repeatedly noticing distraction and gently returning your attention, viewing it as a continuous process of ‘coming home.’
Allow thoughts to be present without interference during meditation, and consistently return your focus, as this is the core training that everyone is in.
When experiencing intense emotions like panic, become aware of the physical sensations, rate their intensity (e.g., on a scale of 1-10), and observe them as they change, shifting into the ‘watcher’ mode to reduce feeling stuck.
Simply naming and acknowledging your current experience can provide immediate relief and perspective, especially when dealing with intense mental states.
Broaden your mindfulness practice beyond just the mind to include your whole being; lean back and feel what’s happening in the moment to create a wider, less overwhelming perspective.
When feeling overwhelmed or experiencing a ‘violent awakening’ from distraction, return to your felt sense experience by focusing on your body and remembering your presence, rather than trying to track every thought or emotion.
To prevent emotional overwhelm, especially when working with trauma, practice tracking experiences in your body and mind consistently.
When experiencing overwhelming ‘violent awakening’ during meditation, use grounding techniques such as opening your eyes, placing a hand on your body, deep breathing, lying down, or touching the ground to self-regulate.
Engage in sober dance parties or personal dancing without concern for how you look, embracing physical expression for joy and self-liberation.
Incorporate spontaneous dancing into your daily life, even in mundane settings like your living room or a subway platform, to express joy and liberate yourself.
Re-engage with singing, using chants or songs as a morning meditation and contemplation to remember your true nature, purpose, and community.
Recognize that certain healing or awakening processes require external expression through singing and dancing, as some things cannot be resolved purely internally.
To cultivate a sense of meaning and wisdom, engage in an ’ecology of practices’ – a diverse set of activities and approaches that support your relationship with yourself and the world.
If you suspect a neurodiverse condition, seek a diagnosis to connect with best practices and supportive communities, which can be a significant step in understanding and managing your condition.
Meditate with friends to enhance the experience and avoid it feeling like a solo struggle or ‘death march.’
Actively solicit critical and constructive feedback after offering anything, and pay attention to it, even if it feels outsized, to identify areas for improvement.
Be aware that constantly adjusting to every criticism to include one person might alienate another group, suggesting a balance is needed to maintain integrity.
Avoid over-integrating all feedback, especially outlier criticisms, to prevent diluting the core message or purpose of your work.
Avoid setting expectations or goals for ’epiphanies’ in meditation, as this can lead to frustration and hinder the practice.
When considering substances, evaluate whether they lead to ‘heedlessness’ (lack of mindfulness or care), as this is the key criterion from a Buddhist perspective.
Understand that psychedelics are not necessary for healing or spiritual insight, as different approaches work for different individuals.
Recognize that while psychedelics can offer benefits, they are not a mandatory path for healing, especially given current trends.
If using psychedelics, ensure you have an integration plan or a meditation practice to help sustain and apply any insights gained, as breakthroughs without integration are less effective.
Approach psychedelics with caution and intelligence, recognizing the complexities and potential risks associated with their use, as many people are not doing it intelligently.
Consider plant medicine ceremonies as potential ‘initiation experiences’ that can reveal new perspectives and facilitate significant life changes, such as career shifts.
Acknowledge the indigenous origins of plant medicines and consider how to respectfully and effectively integrate this ancient knowledge into contemporary healing practices.
When engaging with psychedelics or similar practices, aim to connect with the larger world and external forces, rather than solely focusing on personal issues, to align with indigenous wisdom.
Explore dancing as a form of meditation to achieve deep insights and connect with mind, body, and world, similar to insights gained on the cushion.
To access video content of the podcast, visit the 10% Happier YouTube channel, where a link will be provided in the show notes.
Attend the Meditation Party Retreat (in-person or via Zoom) in October at Omega to engage with the teachers and community; a link to sign up is in the show notes.
Download the ‘10% with Dan Harris’ app for guided meditations, weekly live Zoom community sessions, and ad-free podcast episodes, with a 14-day free trial available at danharris.com.
If you love leading meditations in nature, consider getting the necessary licenses or certifications (e.g., hiking guide) to do so legally and safely.