A Meditation For Counteracting The Negativity Bias | Bonus Meditation with Jay Michaelson

Summary

Episode Summary: A Meditation For Counteracting The Negativity Bias | Bonus Meditation with Jay Michaelson

Podcast: 10% Happier with Dan Harris
Host: Dan Harris
Guest: Jay Michaelson
Release Date: December 22, 2024

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Introduction

In this special bonus episode of 10% Happier, host Dan Harris delves into the often-overlooked aspect of meditation focused on savoring life's pleasures. Recognizing the duality of the holiday season, filled with both stressors and delights, Dan introduces a guided meditation aimed at enhancing the appreciation of positive moments.

Dan Harris begins the episode by setting the tone:

“We are squarely in the middle of the holidays right now, and I know there are many stressors and many pleasures. So today we're going to focus on the delights.”
(00:13)

He then introduces Jay Michaelson, a multifaceted individual described as a rabbi, attorney, writer, and Dharma teacher, highlighting his diverse expertise and recent work:

"He's a rabbi, an attorney, a writer, a Dharma teacher. Basically, he does it all but and his most recent book is a book of fiction called The Secret that Is Not a Secret."
(00:40)

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Guided Meditation with Jay Michaelson

Jay Michaelson takes the listeners through a structured meditation designed to counteract the innate human tendency towards negativity bias by focusing on positive experiences. Here's a breakdown of the meditation process as guided by Jay:

1. Setting the Foundation

   • Jay emphasizes the importance of mindfulness in appreciating life's joys:

     "This meditation will use the practice of mindfulness to deepen your joy of those moments."
     (01:15)

   • He encourages listeners to find a comfortable posture and settle into stillness, creating a conducive environment for meditation.

2. Focusing on the Breath

   • The meditation begins with an awareness of the breath, particularly highlighting the pleasantness of exhaling:

     "It can feel really good to exhale, for example, that little moment of relaxation and release."
     (01:25)

3. Imagining a Delightful Experience

   • Jay guides listeners to envision a pleasurable activity or sensation, such as eating a favorite food, listening to beloved music, or receiving a warm hug:

     "Choose one pleasurable sensation and bring it to your mind."
     (02:05)

   • He prompts listeners to deeply immerse themselves in this imagined pleasure, observing any physical sensations that arise:

     "If you're imagining eating chocolate, for example, your mouth might actually water."
     (03:00)

4. Mindful Observation of Physical Sensations

   • Listeners are encouraged to notice how their bodies respond to the pleasurable imagery, whether through tangible sensations or a calm state:

     "Just check in. See how your body feels when you really sink into this pleasure."
     (03:30)

5. Appreciating the Temporality of Pleasure

   • Jay brings awareness to the fleeting nature of pleasurable moments, fostering a deeper appreciation:

     "Appreciate the moment that you've been contemplating is temporary, fleeting, something to enjoy and let go."
     (04:15)

6. Gracefully Letting Go

   • The meditation concludes with instructions to release the pleasant sensation gracefully, returning focus to the present bodily experience:

     "See if you can let go with grace, with allowing."
     (05:00)

7. Returning to the Present Moment

   • Listeners are guided to re-engage with their current physical state before concluding the session:

     "Just come back into your body in the present moment, what's going on in the body, and stay here for a bit before we wrap up."
     (05:45)

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Conclusion

After the meditation, Dan Harris thanks Jay for the insightful session:

“Thank you, Jay. You can find more meditations like this one over on the Happier app.”
(06:06)

He briefly mentions the availability of additional meditations and encourages listeners to explore further resources through the 10% Happier app.

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Key Takeaways

• Balancing Negativity and Positivity: While much of meditation focuses on managing challenges, consciously savoring positive moments can enhance overall well-being.

• Mindfulness in Pleasure: By directing attention to pleasant experiences, individuals can cultivate a deeper sense of joy and appreciation.

• Transient Nature of Happiness: Recognizing the temporary state of pleasurable moments can lead to a more profound and lasting appreciation.

• Practical Application: The guided meditation provides actionable steps for integrating mindfulness into everyday joyful experiences, especially beneficial during potentially stressful times like the holidays.

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Notable Quotes

• Dan Harris: “We are squarely in the middle of the holidays right now, and I know there are many stressors and many pleasures. So today we're going to focus on the delights.”
  (00:13)

• Jay Michaelson: “This meditation will use the practice of mindfulness to deepen your joy of those moments.”
  (01:15)

• Jay Michaelson: “Choose one pleasurable sensation and bring it to your mind.”
  (02:05)

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This episode serves as a gentle reminder to not only address life's difficulties through meditation but also to cherish and enhance the positive experiences that bring joy and fulfillment.

Transcript

[Wondery]

Wondery subscribers can listen to 10% Happier early and ad free right now. Join Wondery plus in the Wondery app or on Apple podcasts.

[Dan Harris]

It's the 10% Happier podcast. I'm Dan Harris. Hey hey. Happy Friday. It's bonus meditation time. We are squarely in the middle of the holidays right now, and I know there are many stressors and many pleasures. So today we're going to focus on the delights. And our meditation teacher du jour is Jay Michelson. He's going to guide us through a practice that will help us pay attention to the good things A little bit more about Jay before we get started. He's a rabbi, an attorney, a writer, a Dharma teacher. Basically, he does it all but and his most recent book is a book of fiction called the Secret that Is Not a Secret. Here we go now with Jay Michaelson.

[Jay Michelson]

Hi, this is Jay. This guided meditation is about savoring the pleasures of life. I know a lot of the meditations in the app are about working with the difficult stuff, and for good reason. That's where some of the biggest benefits of meditation reside. But life is also filled with delicious, delightful stuff, and this meditation will use the practice of mindfulness to deepen your joy of those moments. Let's start just by settling in, closing the eyes if that feels natural for you. Finding a posture where you won't have to move around much, feeling the body in stillness. Now for this meditation, you might try inclining the mind to focus on something pleasant in the breath. It can feel really good to exhale, for example, that little moment of relaxation and release. Let's give it a try. Now on the next breath, as it arises naturally, see if you can focus on the pleasantness of letting go. How does that feel in your body? Let's imagine something that likely isn't happening right now, but that brings you delight. For example, eating a favorite food or listening to some music you love, or getting a nice sweet hug. Something delightful and relatively simple. Choose one pleasurable sensation and bring it to your mind. Now do your best to imagine yourself enjoying that pleasure. It next, notice how the body feels as we do this contemplation. If you're imagining eating chocolate, for example, your mouth might actually water. Or you might not feel anything, which is also fine. Just check in. See how your body feels when you really sink into this pleasure. Take your time. Let's do that for a bit. Let's take a few moments now to appreciate the moment that you've been contemplating is temporary, fleeting, something to enjoy and let go finally, as we let go of this pleasant sensation that we've been contemplating, see if you can let go with grace, with allowing. Just come back into your body in the present moment, what's going on in the body, and stay here for a bit before we wrap up. You can try this mindfulness practice at other times in your day. Go ahead and open your eyes if they've been closed. Enjoy the next moment.

[Dan Harris]

Thank you, Jay. You can find more meditations like this one over on the Happier app. Download the app wherever you get your.

[Wondery]

Apps to get started. If you like 10% happier, and I hope you do, you can listen early and ad free right now by joining Wondery plus in the Wondery app or on Apple Podcasts. Prime members can listen ad free on Amazon Music. Before you go, tell us about yourself by filling out a short [e-mail] survey.