Episode Overview

Episode Title: How To Create Micro-Moments of Sanity No Matter What's Happening Today
Host: 10% Happier (Dan Harris & Executive Producer DJ Kashmir)
Guest: Jay Michaelson (Dharma teacher, journalist, rabbi, novelist, former activist)
Date: February 1, 2026

This episode explores how personal practices such as meditation, self-care, and even moments of “micro-sanity” can fortify individuals to engage more effectively with a chaotic and sometimes overwhelming world. Jay Michaelson brings a multidisciplinary perspective, discussing the intersection of activism, journalism, spirituality, and meditation, providing both conceptual and immediately practical guidance for listeners.

Key Discussion Points & Insights

Jay Michaelson’s Unusual Journey to Dharma Teaching

• Origin Story with a Twist (04:38): Jay humorously recounts his upbringing and entry into meditation, dispelling any notions of being a naturally “enlightened child.”
  • “At the age of three, I was recognized as perfectly enlightened. And from there it's just been all downhill.” (Jay, 04:38)
  • In reality, Jay was a “neurotic Jewish American kid” with an early interest in mysticism and religious experiences.
• Motivation Rooted in Experience-Seeking: Initially driven by “greed for experiences,” Jay’s subconscious motivation was likely to find relief from an underlying sense of lack or suffering—a common entry point into meditation.
• Integration of Peak Experiences into Daily Life (06:40):
  • “After the ecstasy, the laundry, right?... If there's not integration...what good is it?” (Jay, 06:40)
  • Even early on, Jay saw the importance of integrating spiritual experiences into daily life, not just chasing altered states.

Becoming a Teacher & The Zeal of the Converted

• Jay’s transition from practitioner to teacher involved deep investigation of Buddhist frameworks and conceptual structures, moving towards longer retreats and “hardcore Buddhism.”
• Jay describes his early teaching years as spirited, referencing what Dan Harris called “the zeal of the converted,” before settling into a more nuanced understanding focused on progress as achievable but not competitive.
  • “I am better at it than you are...but having a view of how things can develop.” (Jay, 07:50)

Living in Multiple Worlds

• Balancing Activism, Journalism, Spirituality, and Teaching (10:08):
  • Jay’s life is divided between "worldly" endeavors (activism, journalism) and spiritual practices (meditation, Jewish spirituality, psychedelics).
  • This bifurcated path is essential to his own fulfillment and resilience:
    • “If both aren't being nourished in some way, I get really itchy, I get restless.” (Jay, 10:19)
  • Activist work provides short-term social impact, but requires the spiritual side for stability and deeper purpose.

The Human Need for Complexity & Permission Structures

• DJ Kashmir observes that while Jay’s balancing act is unusual, the need to integrate competing aspects of life is universal:
  • “We are all, on some level, trying to find some balance between these competing forces...” (DJ, 13:01)
• Jay recounts advice from his therapist about creating a “permission structure” to accept his multifaceted life:
  • “Let's create a permission structure for you to keep living the way you want to live.” (Jay, 13:56)

Ego, Identity, and Letting Go

• Jay reflects on the complexity of ego in activism and public life; motivations are mixed between genuine impact and personal desire for recognition.
• Non-self awareness helps but doesn’t erase ego; instead, it encourages recognition and wiser navigation of various social roles.
• Practical Mindfulness in Conflict (16:30):
  • Shares a story of being heckled: “...There was that little bit of spaciousness...I could be the bigger person.” (Jay, 16:56)
  • Mindfulness cultivates tactical wisdom and non-reactivity, which are essential for both activism and daily relationships.

Can Meditation Actually Save the World?

• Jay acknowledges both the cynicism and hope in believing meditation can create societal change.
  • “I'm a pretty cynical, sarcastic bitch.” (Jay, 19:38)
  • Cautions against “McMindfulness”—superficial self-soothing that ignores systemic issues:
    • “It can be used as a technology of selfishness.” (Jay, 20:29)
• Emphasizes that transformative practices don’t need to be universal to have impact; small improvements in reactivity and kindness can scale meaningfully.

The Science and Practice of Micro-Moments

• Discusses the reality of “micro-moments” of sanity:
  • Through regular and brief practices—dropping into awareness multiple times daily—one can cultivate resilience and carryover calm.
  • “A five second practice of releasing...does just seem to have a kind of carryover or spillover effect.” (Jay, 28:38)

Personal Transformation & Parenting

• Meditation’s biggest gifts:
  • Awareness of emotional states is distinct from being hijacked by them.
  • Faster recovery from being “triggered” or upset—a vital skill in both parenting and partnership.
  • Capacity to notice emotions as sensations (heat, tension), interrupting old reactivity patterns.
  • “Just being aware of the state you're in is different from being captured by that state.” (Jay, 24:26)

Making Contemplative Practice Accessible

• Jay focuses on small, teachable practices for everyday life, especially relevant to parents and busy people.
  • “Things that take 10 seconds or things that take 30 seconds...really great to practice those, to get instruction in those.” (DJ, 27:58)
• Recommends micro-meditations and moments of awareness as “not like a beginner's practice”—but powerful, even for longtime meditators.

Notable Quotes & Memorable Moments

• “At the age of three, I was recognized as perfectly enlightened. And from there it's just been all downhill.” (Jay, 04:38)
• “After the ecstasy, the laundry, right?... If there's not integration...what good is it?” (Jay, 06:40)
• “Let's create a permission structure for you to keep living the way you want to live.” (Jay, 13:56)
• “A little bit of ego is okay. These are profound desires that we have, and I'm not so Buddhist that I would just exclude those.” (Jay, 15:54)
• “You and I have both seen in our years in this business that mindfulness can be co opted and cheapened into McMindfulness.” (Jay, 20:04)
• “It can be used as a technology of selfishness.” (Jay, 20:29)
• “If 10% of people get 10% more that way, that's great. Or at least it's a decent start.” (Jay, 20:45)
• “Just being aware of the state you're in is different from being captured by that state.” (Jay, 24:26)
• “A five second practice of releasing, of becoming aware of awareness...just seems to have a kind of carryover or spillover effect. And everybody can take five seconds.” (Jay, 28:38)

Timestamps of Key Segments

• Jay’s Dharma Teacher Origin Story – 04:31–07:21
• Transition to Teaching & Enthusiasm – 07:21–09:51
• Integration of Activism and Spirituality – 10:08–13:01
• Navigating Multiple Identities & Permission Structure – 13:42–15:15
• The Role of Ego and Letting Go – 15:52–18:53
• Meditation’s Impact on Societal Change – 18:53–22:47
• Personal Changes Through Meditation – 24:24–27:50
• Micro-moments and Brief Practices – 27:50–29:58
• Resources and Upcoming Offerings – 30:17–31:04

Further Resources & Opportunities

• Jay’s Substack: jmichelson.substack.com
  (Intersection of spirituality, meditation, politics)
• Teaching at New York Insight Meditation Center (NYIMC) – Spring course on the five Buddhist precepts through an LGBTQ lens, available in-person and online (nyimc.org)
• Jay’s guided meditations and live events on the 10% Happier app

Conclusion

This episode offers a rich, honest, and sometimes irreverent conversation about how meditation and moments of mindful awareness are not acts of selfishness, but essential tools for living and engaging meaningfully with a turbulent world. Jay Michaelson blends humor, self-reflection, and deep insights, making contemplative practice relatable and actionable for both seasoned meditators and newcomers, especially those juggling activism, public life, or parenting.