In moments of strong belief or disagreement, pause and ask yourself ‘Am I sure?’ to introduce curiosity, challenge fixed mindsets, and reduce polarization in discussions.
Practice welcoming all thoughts and emotions, even the uncomfortable or undesirable ones, with warmth and hospitality, rather than running from them, as this is a mark of a ’true human’.
Extend love and acceptance to the parts of yourself you deem ’never good enough’ or undesirable, rather than hiding or rejecting them, as this is a profound act of self-compassion.
Pay attention to the underlying drivers of your actions, even mundane ones, as they can reveal deep-seated fears or insufficiencies that have been unconsciously guiding your life.
Focus on generating happiness from within, acknowledging your current circumstances (good, bad, or in-between), and then share that happiness with others as a core practice.
Strengthen your personal practice (e.g., meditation) not for narcissistic reasons, but as a foundation for engaging in the world and serving others, following the tradition of engaged Buddhism.
Embrace the inconvenience and discomfort of self-discovery after a profound insight, as it’s a necessary step for genuine transformation and finding your true self beyond old patterns.
Cultivate an awareness of being alive in every moment by practicing mindfulness during daily activities such as walking, eating, speaking, drinking, and resting.
Sit still and, when distracted, gently bring your awareness back to the breath, focusing on the in-breath and out-breath, as a simple yet powerful meditation technique.
Adopt a ‘beginner’s mind’ by remaining open, curious, and unfixed in your views, actively seeking to understand others’ perspectives rather than making master assessments.
Cultivate awareness of your body as a fundamental mindfulness practice, recognizing it as the first foundation of mindfulness in the Plum Village tradition.
Prioritize resting and stopping as a fundamental precondition for physical and mental healing, allowing the body and mind to calm down.
Observe nature daily, such as looking at clouds and breathing, to foster deep sympathy, empathy, and a sense of connection to the natural world and beyond.
Spend time immersed in nature (‘forest bathing’), paying attention to your surroundings, to naturally lower blood pressure, calm your heart rate, and experience a soothing effect.
If you’ve experienced trauma (e.g., racial trauma), use mindfulness and meditation to heal your own body and mind, build self-worth, and calm tension before engaging in broader efforts to heal societal divides.
Use mindfulness practices to enhance your ability to listen, recognize triggers, and manage emotional responses during difficult or ‘courageous’ conversations, allowing you to tolerate differing opinions.
Be prepared for the difficulty and fear of letting go of established security (e.g., career, pension) when pursuing a new path aligned with your awakening, as it can be terrifying but necessary.
Actively seek out educational programs, communities, and teachers (like those at Georgetown’s Institute for Transformational Leadership) to guide your personal transformation and self-discovery.
When engaging in coaching, focus on clearly defining your current state and articulating your desired future state, as this is central to the coaching process and personal growth.
Engage in coaching to transform your way of thinking and being, allowing you to see things in a different way and gain new insights, similar to the process of meditation.
Strive to be a ‘whole human’ leader by integrating intellect and heart, maintaining compassion, and cultivating awareness of basic actions like breathing, walking, and sitting, especially in a world of continuous partial attention.
Practice self-compassion by recognizing your individual experience while simultaneously understanding your deep interconnectedness with all things, fostering a sense of not being alone in your suffering.
Consider embarking on a pilgrimage or immersive travel experience, such as the El Camino de Santiago, for personal transformation, deep reflection, and complete immersion in the natural world.
Despite busyness, prioritize mindfulness practices for yourself as a school administrator, as it is crucial for effective leadership, well-being, and setting an example for teachers and students.
If you are a long-time listener of the podcast, fill out the survey at 10percent.com/survey to provide feedback on what the show is doing right and where it could improve.
If you are in New York City, attend Dan Harris’s talk on Wednesday, March 4th, at the New York Press Club and Craig Newmark Graduate School of Journalism, which will cover meditation, journalism, and more.