Podcast Summary: "Am I Meditating Correctly? Am I Doing the Right Kind? | FAQ With Teacher-Of-The-Month Dawn Mauricio"

Podcast Information:

• Title: 10% Happier with Dan Harris
• Host/Author: Dan Harris
• Description: Self-help for smart people. World-class insights and practices from experts in modern science and ancient wisdom. Hosted by veteran journalist and best-selling author, Dan Harris.
• Episode: Am I Meditating Correctly? Am I Doing the Right Kind? | FAQ With Teacher-Of-The-Month Dawn Mauricio
• Release Date: July 20, 2025

Introduction to the Episode

In this episode of "10% Happier with Dan Harris," host Dan Harris engages in a thoughtful conversation with dawn Mauricio, the teacher of the month, to address common questions about meditation practices. The episode aims to demystify meditation choices and provide practical guidance for practitioners seeking to optimize their meditation routines.

Overview of Guided Meditations and Subscription Benefits

[00:04] Dan Harris: Dan begins by highlighting that the month’s content includes new guided meditations crafted by dawn Mauricio, designed to complement regular episodes released on Mondays and Wednesdays. These meditations are available exclusively to paid subscribers at danharris.com, with a bonus free meditation accessible to all listeners. Additionally, a live Q&A session with dawn Mauricio is announced for paid subscribers.

Choosing the Right Meditation Practice

[03:54] Dan Harris: Dan introduces dawn Mauricio and poses a prevalent question among listeners: "How do we choose which kind of meditation to do on any given day at any given moment?" He outlines the challenge of selecting from various meditation styles, such as meta, open awareness, breath-following, or sound-based practices, especially when time is limited.

[04:49] dawn Mauricio: Dawn addresses the question by emphasizing the importance of integrating life’s current state into one’s meditation practice. She shares her personal journey of moving away from a rigid seated breath mindfulness practice to a more flexible approach. Dawn suggests conducting quick body and internal check-ins before meditation to determine the most suitable practice for the day. For instance:

• Body Check-In: Assessing physical comfort to decide between sitting, standing, walking, or lying down.
• Internal Check-In: Evaluating mental and emotional states to choose practices like loving-kindness for emotional turbulence or open awareness for calmness.

Notable Quote: "Can we aim for good enough, knowing that even if it's good enough and not perfect, that there's still qualities like patience and compassion and equanimity that are getting cultivated."
— dawn Mauricio [08:32]

Building a Curated Library of Guided Meditations

[09:29] dawn Mauricio: She recommends listeners create a personalized library by bookmarking a few favorite guided meditations of different styles. This curated list serves as a ready-made selection, reducing decision paralysis and allowing practitioners to seamlessly integrate meditation into their routines without constantly searching for new options.

[09:47] Dan Harris: Dan echoes dawn’s advice, suggesting that subscribers can favorite dawn’s meditations on their podcast apps, facilitating easy access to preferred practices.

Handling Resistance to Self-Check-ins

[10:56] Dan Harris: Dan introduces a common barrier: resistance to checking in with oneself, fearing that the insights might be uncomfortable or challenging to face.

[10:56] dawn Mauricio: Dawn acknowledges this resistance and advises against forcing check-ins when they provoke more tension. Instead, she advocates for flexibility:

• If resistance arises, revert to a default practice like mindfulness of the breath.
• Gradually incorporate check-ins without overwhelming oneself.
• Emphasize cultivating even a small increase in kindness towards oneself during practice.

Notable Quote: "It's more like, can there be even just a smidge of a little bit more kindness than what there was a few moments ago? And that would still be incredibly helpful."
— dawn Mauricio [13:22]

Personal Experience: Dealing with Physical Injury

[13:22] Dan Harris: Dan inquires about dawn’s personal experience with a torn ACL and how it influences her meditation choices.

[13:38] dawn Mauricio: Dawn shares that her injury has necessitated a shift from walking meditation to seated or lying-down practices. She discusses the mental challenge of accepting her physical limitations and the transformative power of meeting resistance with kindness instead of frustration.

Notable Quote: "So just to be like, okay, choose one, stick to it for the duration of practice one so that you don't spend all your time just going between meditations or being frozen with choice."
— dawn Mauricio [08:32]

Establishing a Default Meditation Practice

[14:57] Dan Harris: Dan probes dawn’s use of mindfulness of the breath as her foundational practice, questioning whether listeners should establish a similar default.

[15:24] dawn Mauricio: Dawn affirms the value of having one or two go-to meditation styles to eliminate decision-making stress. She recounts her early years of exclusively practicing breath mindfulness during her monastery retreat and suggests that having a small set of preferred practices can provide a safety net, making meditation more accessible and less daunting.

Notable Quote: "If we have these two or three go to styles of practice, then it could act as like this net that will hold us no matter what."
— dawn Mauricio [16:51]

Overcoming Perfectionism in Meditation

[16:51] Dan Harris: Dan addresses the lingering fear among practitioners that they must adhere to a "right way" to meditate, fearing judgment or failure to maintain a streak.

[17:48] dawn Mauricio: Dawn responds by emphasizing that the specific meditation style is irrelevant to external judgment or standards. What matters is the quality of attention and presence one brings to any practice. She reassures listeners that striving for the "perfect" meditation can itself become a hindrance, transforming the act of choosing meditation into a form of meditation.

Notable Quote: "It's not what we're doing that makes the difference. The main factor is the quality of attention we're bringing to whatever it is we're doing."
— dawn Mauricio [18:02]

Conclusion and Next Steps

[19:22] Dan Harris: Dan wraps up the conversation by summarizing the key takeaways:

• Start with a few curated meditation options.
• Perform quick body and mind check-ins to select an appropriate practice.
• Focus on the quality of attention rather than the specific meditation style.

He also reminds listeners of the live Q&A session with dawn Mauricio on July 23rd for further personalized guidance.

[20:16] Dan Harris: Dan expresses gratitude towards dawn Mauricio for her contributions and flexibility in the collaboration, highlighting the mutual joy in working together.

Closing Remarks: The episode concludes with acknowledgments to the production team and a brief mention of upcoming content, encouraging listeners to engage further through subscriptions and live sessions.

Key Insights and Takeaways

1. Flexibility in Meditation Practices: Adapting meditation styles based on physical and emotional states can enhance the effectiveness and sustainability of the practice.
2. Curated Meditation Libraries: Maintaining a selection of favorite meditations reduces decision fatigue and facilitates regular practice.
3. Quality Over Style: The depth of attention and presence during meditation is more crucial than the specific technique employed.
4. Overcoming Resistance: Acknowledging and gently addressing resistance can lead to a more compassionate and resilient meditation practice.
5. Establishing Defaults: Having default meditation practices provides a reliable foundation, especially in moments of uncertainty or discomfort.

Notable Quotes with Timestamps

• "Can we aim for good enough, knowing that even if it's good enough and not perfect, that there's still qualities like patience and compassion and equanimity that are getting cultivated."
  — dawn Mauricio [08:32]

• "It's more like, can there be even just a smidge of a little bit more kindness than what there was a few moments ago? And that would still be incredibly helpful."
  — dawn Mauricio [13:22]

• "If we have these two or three go to styles of practice, then it could act as like this net that will hold us no matter what."
  — dawn Mauricio [16:51]

• "It's not what we're doing that makes the difference. The main factor is the quality of attention we're bringing to whatever it is we're doing."
  — dawn Mauricio [18:02]

This episode offers practical strategies for meditation practitioners seeking to personalize and deepen their practice. By emphasizing flexibility, quality of attention, and compassionate self-inquiry, dawn Mauricio provides valuable insights that align with the podcast’s mission of offering self-help for smart people through expert guidance.