Episode Summary: "A Meditation on Screen Time | Bonus Meditation with Dawn Mauricio"
Release Date: January 17, 2025
In this insightful bonus episode of "10% Happier with Dan Harris," host Dan Harris delves into the pervasive challenge of managing screen time in our digitally dominated lives. The episode features a guided meditation led by Dawn Mauricio, aimed at transforming the way we interact with our smartphones—a device that often serves as both a tool and a distraction.
1. Introduction and Upcoming Events
The episode begins with Dan Harris informing listeners about an upcoming online event titled "When the Rubber Hits the Road: Living the Dharma in Difficult Times." Scheduled for January 24th-26th, this event is presented by the Insight Meditation Community of Washington, D.C., and features esteemed teachers such as Tara Brock, Sharon Salzberg, Robert Thur, and others. Dan emphasizes the event's focus on applying Buddhist teachings to navigate challenging times, fostering qualities like fierce compassion and equanimity.
"It's a weekend of conversation, community, and practice. They're going to be talking about how Buddhism and Buddhist teachings can help you examine your biases, can help you practice fierce compassion, and even generate some equanimity in times when so many people are living with so much fear."
— Dan Harris [00:45]
2. Bonus Meditation: Transforming Screen Time into Mindful Practice
2.1. Introduction to Dawn Mauricio
Dan introduces Dawn Mauricio, a seasoned meditation teacher who graduated from Spirit Rock's four-year teacher training program. Dawn is renowned for her work in both Canada and the U.S., teaching diverse groups including teenagers and people of color.
"She's a graduate of Spirit Rock's four-year teacher training program and she teaches extensively in her home country of Canada as well as in the US to teenagers, people of color, and people of all backgrounds."
— Dan Harris [01:30]
2.2. The Concept: Making Your Phone the Focus of Meditation
Dawn begins by addressing a common issue: smartphones disrupting meditation by diverting attention and inducing distraction. Her innovative approach involves making the device itself the object of meditation, thereby altering the relationship users have with their phones.
2.3. Step-by-Step Guided Meditation
-
Setting Up:
- Posture: Choose a comfortable position—seated, standing, or lying down.
- Placement: Place your phone next to you to acknowledge its presence without letting it dominate your focus.
- Awareness: Begin by grounding yourself, noticing sensations in your hands, such as warmth or tingling.
"Settle into a supportive posture... Begin to anchor your attention to the sensations of your hands."
— Dawn Mauricio [02:20] -
Balancing Attention:
- Body and Sight: Gently open your eyes if they were closed, maintaining awareness of both bodily sensations and visual stimuli.
- Mindfulness Split: Divide your attention equally between your physical sensations and what you observe in your environment.
"Think of it as sharing your mindfulness. Half of your attention is on your body, while the other half is on what you are seeing."
— Dawn Mauricio [03:00] -
Mindful Interaction with the Device:
- Movement: Slowly reach for your phone, paying attention to the physical sensations involved in moving your arms and hands.
- Awareness of Actions: Notice the texture and temperature of the device as you handle it.
"As you do this, notice your body moving and become aware of all the sensations that arise because of this movement."
— Dawn Mauricio [04:10] -
Introducing Tech Apnea:
- Breathing Awareness: Observe your breath, checking for any unintentional holding or shortening—a phenomenon Dawn terms "tech apnea."
- Conscious Breathing: Take deliberate breaths to reset and deepen your breathing pattern.
"What is your breath like right now? Did you unintentionally hold or shorten it? This is a normal phenomenon called tech apnea."
— Dawn Mauricio [05:15] -
Integrating Mindfulness with Device Usage:
- Alternating Focus: Continue to interact with your phone while alternating your attention between the screen and your bodily sensations.
- Sensory Awareness: Stay mindful of what you're seeing, hearing, or thinking as you use the device.
-
Concluding the Meditation:
- Device Placement: Put your phone down, placing your hands on your legs or by your sides.
- Final Adjustments: Lift your head, straighten your spine, and take a few full breaths to conclude the practice.
"Put your device down and place your hands on your legs or by your sides. Lift your head and straighten your spine. Take a few full breaths."
— Dawn Mauricio [06:45]
2.4. Objectives and Benefits
Dawn's meditation aims to:
- Reduce Distraction: By focusing on the phone as an object of meditation, users can diminish its distracting influence.
- Enhance Mindfulness: Balancing attention between the device and the body fosters deeper mindfulness.
- Improve Relationship with Technology: This practice encourages intentional and respectful use of smartphones.
3. Additional Resources and Closing Remarks
After the meditation, Dan Harris directs listeners to the Happier Meditation app for more guided practices like the one led by Dawn. He also touches upon financial wellness topics, highlighting NerdWallet's 2025 Best of Awards, though this segment veers into promotional content.
"You can find more meditations like this one over on the Happier Meditation app. Just download the app wherever you get your apps to get started."
— Dan Harris [07:09]
Note: Advertisements and promotional segments beyond this point are not covered in this summary.
Conclusion
This episode of "10% Happier with Dan Harris" provides a practical and innovative approach to integrating mindfulness with everyday technology use. By transforming the phone from a source of distraction into a focal point for meditation, Dawn Mauricio offers listeners a pathway to greater presence and intentionality in their digital interactions. Whether you're constantly battling screen distractions or seeking to enhance your meditation practice, this bonus session delivers valuable insights and techniques to cultivate a more mindful relationship with technology.
Tune in to "10% Happier with Dan Harris" on the Wondery App, Apple Podcasts, Spotify, or your preferred podcast platform every Monday, Wednesday, and Friday for more world-class insights and practices.