How do we handle pandemic-induced anxiety or grief? What does a spiritual guru do to relax while on lockdown? We put those questions - and more - to His Holiness the Dalai Lama. The man needs little introduction. He's the spiritual leader of the Tibetan people, and a global cultural icon who has been featured in an Apple ad, a Martin Scorsese biopic, and in a classic Bill Murray scene from Caddyshack. We spoke to His Holiness from his home in Dharamsala, India. Also on the line: Richard Davidson from the Center for Healthy Minds at the University of Wisconsin in Madison. Richie (that's what everyone calls him) is an old friend of the Dalai Lama's. They've been collaborating for decades on scientific research into the effects of meditation on the brain. After we hear from the Dalai Lama - who makes a series of surprising statements - we'll unpack it all in a separate convo with Richie. Where to find The Dalai Lama online: Website: https://www.dalailama.com/ Twitter: https://twitter.com/DalaiLama Facebook: https://www.facebook.com/DalaiLama Instagram: https://www.instagram.com/dalailama/ YouTube: https://www.youtube.com/user/gyalwarinpoche Ten Percent Happier Pandemic Resilience Challenge: On June 10, we're launching the Pandemic Resilience Challenge: a free 21 day meditation challenge to help all of us cope with the anxiety, uncertainty, loneliness, boredom and all the other fun emotions we're experiencing during this pandemic. To join the waitlist and receive updates, visit https://tenpercent.com/challenge. Where to find Richie Davidson online: Healthy Minds Innovations // https://hminnovations.org/hmi/about Center for Healthy Minds // https://centerhealthyminds.org/ Twitter: https://twitter.com/healthyminds Facebook: https://www.facebook.com/centerforhealthyminds/ Instagram: https://www.instagram.com/healthy.mind Additional Resources: Ten Percent Happier Live: https://tenpercent.com/live Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide We want to deeply thank and recognize healthcare workers, teachers, warehouse workers, grocery and food delivery workers for the essential role that they play in our lives. For FREE access to the app and hundreds of meditations and resources visit https://tenpercent.com/care Full Shownotes: https://www.tenpercent.com/podcast-episode/the-dalai-lama-251
Actionable Insights
1. Practice Wise Selfishness
To achieve your own happiness and well-being, turn your attention outward and take care of others, as altruism is the ultimate source of happiness and will make you feel better.
2. Analytical Self-Inquiry Meditation
Practice analytical meditation, especially upon waking, by searching for the ‘I’ or an independent self beyond body and mind, recognizing its absence to dismantle the basis of negative emotions and cultivate concern for others’ suffering.
3. Practice Tonglen Meditation
Practice Tonglen meditation by envisioning a suffering person, inhaling their difficulty (anger, suspicion, suffering) into yourself, and on the out-breath, transforming it and breathing out compassion, forgiveness, and wishes for their ease and happiness. Start with a loved one and then extend to others.
4. Early Morning Mind Meditation
Practice meditation in the early morning by trying to stop the functioning of sensorial consciousness (sight, sound, smell, taste, touch) to experience an empty, pure, and fully alert state of mind, gradually increasing the duration.
When facing sadness or grief, transform it into determination, persisting with effort despite failures, rather than feeling helplessness or giving up.
6. Shape Your Brain Positively
Take responsibility for actively changing your brain in a positive direction through intentional practices, rather than passively allowing external forces to shape it.
7. Regular Compassion Practice
Engage in compassion practices regularly, as even brief periods (e.g., 8 minutes or 30 minutes daily for two weeks) can produce measurable positive changes in your brain and behavior, including increased altruism and perspective-taking.
8. Embrace Global Oneness
Shift your thinking from an isolated national perspective to viewing yourself as part of a single human family and world community, as this more realistic thinking can help reduce anxiety.
9. Wake Up with Altruism
Upon waking up each morning, think about altruism, as this practice brings inner peace and inner strength.
10. Rational Problem Approach
If a problem has a solution, there’s no need to be discouraged; if there’s no way to overcome a problem, there’s no use worrying too much.
11. Appreciate Human Life
Appreciate your life as a human being with a wonderful brain and resolve not to waste this precious gift.
12. Relax with Animal Videos
To relax and find peace, watch television programs featuring animals, especially peaceful ones like deer, to counteract complicated or troubling news.
13. Join Meditation Challenge
Join the free 21-day Pandemic Resilience Challenge starting June 10th to cope with anxiety, fear, loneliness, and boredom by establishing or restarting a daily meditation habit with guided videos.