Actively reclaim your precious space of interiority from technologies and corporations (like social media and AI) that colonize attention, as being more conscious leads to a fuller, more present life.
Meditate every day, typically for about 20 minutes, as a daily anchor and reminder of the phenomenon of consciousness, helping you stay in touch with your interiority before the day’s distractions.
Transform everyday chores like sweeping or making tea into ritualized practices, approaching them with full presence and intention, which can lead to a profound sense of ’the sacredness of the everyday'.
Commit to doing one thing at a time, such as just sweeping or just brewing tea, to resist the urge to multitask and reclaim your full attention for the present moment.
Get comfortable with the “don’t know mind” by giving up the narrow, problem-solution mode of understanding, allowing you to open up to situations with 360 degrees of awareness and admit wonder and awe.
Instead of identifying with strong emotions like anger as “mine,” perceive them as temporary meteorological systems moving through, which makes them much more workable and reduces shame.
Recognize that many thoughts and emotions are involuntary, allowing you to drop shame around unwholesome impulses; while it’s not your fault they arise, it is your responsibility to deal with them.
Actively work to let go of thoughts and break out of self-critical ruminative thought circles, as rumination is a root cause of many mental health challenges, and meditation can be a helpful tool.
Spend time in nature, ideally where there’s no cell phone reception or by leaving your phone at home, to reconnect with yourself and your environment, as nature offers a quieter, subtler voice than daily distractions.
When performing chores or other activities, practice “just this” by fully focusing on the task at hand (e.g., “just sweep the floor” when sweeping) to cultivate presence and elevate the activity.
To cultivate “lantern consciousness” (a child-like state of taking in information from all directions), practice open awareness meditation, allowing everything to come through and simply observing it without narrow focus.
During meditation, when random thoughts or imagery arise, ask “who ordered this dish?” or “who thought this thought?” to explore the nature of the self and consciousness, often leading to the realization of no fixed “self.”
Use meditation to question the assumption that you are identical with your sense of self or ego, which can lead to profound insights about its nature as a potential construction rather than a fixed reality.
When experiencing strong emotions, reframe them in the passive voice (e.g., “anger is happening” instead of “I am angry”) to separate your identity from the emotion and weaken tight identification.
If you find yourself ruminating during meditation, recognize that the moment you notice it is a success, as this metacognition is a valuable step towards self-awareness and breaking the pattern.
Actively seek out experiences that evoke awe, as these moments can cause the sense of self to shrink, making you feel smaller in a profound and positive way.
When in nature, resist the urge to use digital distractions like AirPods for podcasts or music, allowing yourself to fully experience the environment, such as bird song and wind.
If on a meditation retreat, persist through the initial period of mental reruns and rumination, as prolonged exposure to these thoughts can lead to a “dropping in” where the self slips away.
Explore MDMA-assisted therapy, especially if dealing with fear or difficulty forming trust, as it can lower fear, flood the system with oxytocin, and rapidly build a powerful therapeutic relationship.
When undergoing MDMA or psychedelic therapy, practice surrendering to what’s happening rather than fighting anxious feelings, as resistance can intensify negative experiences, while surrender can lead to a more productive outcome.
To boot up and maintain a meditation habit, use an app like “10% with Dan Harris” that offers meditations from great teachers and weekly live video meditation and Q&A sessions, as science shows it’s easier with other people.
Select snacks like Paleo Valley’s 100% grass-fed beef sticks, which are nutrient-dense, whole food-sourced, and organic, to have clean, healthy protein on the go.
Utilize Tonal for strength training at home to receive real-time coaching cues that dial in your form and help you lift safely and effectively, preventing injuries and ensuring progress.