Engage in meditation by practicing “stopping” to prevent the mind from dwelling on the past or future, and “deep looking” to perceive reality as it is and live deeply in the present moment.
Practice mindful breathing by being aware of your in-breath and out-breath to anchor your mind in your body and the present moment, preventing it from wandering to the past or future.
Actively cultivate self-trust by consistently returning your mind to your breath and body moment-to-moment, acknowledging and tending to whatever arises (pain, sadness) to demonstrate you can care for and love yourself.
In daily life, consciously stop running from difficulties in your mind, speech, and actions; instead, dwell stably with clarity in the present moment to respond to situations as they are, rather than reacting as a victim of the past.
Do not run away from or pretend difficulties, conflicts, or traumas don’t exist, as this allows the wound to fester; instead, tend to your suffering tenderly and lovingly for proper healing.
Understand that time alone does not heal; actively engage in practices to care for your suffering, as merely reliving it over time can strengthen its hold and shape your identity.
Learn to remember, know, and master your own feelings, thoughts, and suffering, actively taking good care of yourself to become your own soulmate.
By anchoring your mind in the present moment, recognize your current strength and agency, allowing you to see reality as it is and avoid reacting as a victim of past traumas.
Learn to consciously undo ingrained negative habits and neural pathways that cause self-suffering, such as self-harm or negative self-talk, to achieve freedom from past patterns.
Engage in daily formal sitting meditation (e.g., 45 min morning, 30 min evening) by closing your eyes, sitting quietly, and focusing on your body, breath, and arising thoughts/feelings without distraction, listening to your inner self like a third person.
Integrate mindfulness throughout your day by being aware of your breath, body, and steps while driving, cooking, or working, preventing your mind from wandering and rehearsing negative thoughts.
When encountering people or situations that trigger negative thoughts, recognize the thought, then breathe, smile, and relax your body to respond appropriately rather than reacting through the lens of past experiences.
Invest your time and energy in activities that foster understanding, empathy, healing, and transformation, rather than merely consuming time with activities that yield little positive outcome.
During moments of waiting (e.g., for a phone call), practice right diligence by closing your eyes or sitting quietly to check in with your body and quiet your mind, rather than automatically engaging with screens.
When strong emotions or negative views arise, practice right diligence by immediately taking care of them through mindful awareness, rather than letting them fester or take hold.
Practice diligence by recognizing how the past influences present thoughts, speech, and behavior, then consciously choose to breathe and respond thoughtfully (e.g., by not speaking, smiling, or rephrasing) instead of reacting habitually.
Actively work to undo accumulated reactive coping mechanisms (fight, flight, freeze) by choosing to pause, breathe, and act intentionally in situations, recognizing that past responses may not be appropriate for the present.
Develop mindfulness by training your mind and heart to be fully present, aware of your own body, thoughts, and feelings, as well as those of others, to respond from the present moment rather than the past or future.
Counter the myth of multitasking by consciously focusing on one task at a time with full awareness, which prevents errors, regrets, and ensures genuine attentiveness to your actions.
Cultivate concentration by stringing together moments of mindfulness, gradually extending your sustained awareness on an object (like the breath) to deepen your focus over time.
Apply sustained concentration to deeply examine past experiences or complex situations, allowing you to see the broader context and interconnectedness, thereby fostering empathy for all involved.
Develop insight and wisdom to burn away “wrong views” (e.g., self-blame, hatred towards others) that perpetuate suffering, thereby releasing hatred towards yourself and others and fostering love and compassion.
Utilize the five strengths (trust, right diligence, right mindfulness, right concentration, and insight) individually and collectively to stop, look deeply, and prevent the repetition of negative historical patterns, fostering better care for humanity and the planet.
Embrace a spiritual life and practices to first take care of your own suffering and cultivate inner peace, as this foundation enables you to effectively help others.
Recognize that unaddressed suffering will persist and impede happiness; therefore, actively taking care of one’s suffering is crucial for genuine well-being.
Understand that avoiding your inner self means “wherever you go, there you are,” leading to the repetition and worsening of unaddressed suffering, as wounds do not heal themselves.
Recognize your inherent capacity to heal and actively choose to tend, dress, and heal your wounds rather than allowing them to fester through unmindful consumption or avoidance.
Engage in concrete daily practices such as mindful breathing, mindful walking, sitting meditation, and continuous awareness of thoughts and feelings to listen to and care for yourself, fostering moment-to-moment healing.
If seeking to cultivate lasting peace and live contentedly with oneself, consider pursuing a spiritual life, as mindfulness practices offer concrete and scientific methods for achieving this.
Download the “10% with Dan Harris” app via danharris.com for a 14-day trial to access guided meditations, live Zoom sessions, and ad-free podcast episodes.
Download the 10% Happier app or visit 10percent.com to join the anti-diet challenge featuring Christy Harrison, which has made a huge difference for the host.