How To Feel OK, Even In A Sh*tstorm | Bonus Meditation with Matthew Hepburn - 10% Happier with Dan Harris

Summary4 min read

**10% Happier with Dan Harris: "How To Feel OK, Even In A Sh*tstorm | Bonus Meditation with Matthew Hepburn"**

Release Date: December 8, 2024

Overview

In this bonus episode of 10% Happier with Dan Harris, host Dan Harris introduces a transformative meditation session led by Matthew Hepburn, a seasoned meditation and Dharma teacher with over a decade of experience. Titled "How To Feel OK, Even In A Sh*tstorm," the episode delves into practical techniques for maintaining inner peace amidst external chaos and overwhelming stress.

Finding Refuge Amidst Stress

Matthew Hepburn begins the session by addressing the common experience of mounting daily stresses that can lead to feelings of hopelessness and the temptation to fight through adversity.

Matthew Hepburn [00:57]: "Sometimes the stresses of the day pile up so high in your mind you start to lose hope. There's no alternative but to fight your way through it."

He emphasizes a shift in perspective, encouraging listeners to recognize their place within a larger context. This broader viewpoint fosters confidence and resilience, enabling individuals to withstand emotional storms without being consumed by self-centered fears.

Matthew Hepburn [01:20]: "When you can remember that you're actually a part of something much bigger, it's easier to find the confidence to weather difficult storms instead of getting swept up in painful self-centered thinking."

Guided Meditation Techniques

The core of the episode is a guided meditation designed to build the "muscle memory" necessary to retreat into a place of safety and calm during moments of intense stress. Matthew outlines a structured approach:

Initial Relaxation:
- Instruction: "Take a few moments to get settled in and intentionally relax. You can gently close the eyes, take a few long slow inhales and let each one out naturally."
- Objective: Grounding oneself through focused breathing to prepare for deeper mental work.
Visualization of Refuge:
- Instruction: "Imagine for a moment you're outside when suddenly a massive downpour of rain opens up from the sky above. You quickly duck under a nearby awning, safe, dry, and protected while the deluge passes."
- Objective: Creating a mental image of a safe space that serves as a refuge from overwhelming thoughts and emotions.
Building a Reflective Anchor:
- Instruction: "Bring to mind a reflection that has three attributes. It feels a part of this moment, feels broader than you are, and brings you a sense of trust or peace."
- Examples Provided:
  - Being a small part of the vastness of nature.
  - Remembering a supportive community.
  - Recognizing that millions are meditating simultaneously.
- Objective: Establishing a stable mental anchor that evokes trust, expansiveness, and confidence.

Matthew Hepburn [02:30]: "Let yourself get in touch with something that brings you that type of trust, expansiveness, or confidence."

Practicing the Refuge Maneuver:
- Instruction: "When your stressful thoughts are kicking your butt, return to this type of attitude and perspective."
- Exercise: Envision current stressors, allow the mind to flit through them, then intentionally redirect attention back to the established refuge.
- Objective: Reinforcing the habit of seeking internal refuge in the face of stress.

Matthew Hepburn [04:15]: "This is the move. What do you notice? In a given day, our inner thoughts and emotions change, just like weather patterns on a bad day."

Practical Application and Insights

Matthew draws parallels between emotional states and weather patterns, highlighting the transient nature of stress and negative thoughts. By cultivating trust in something greater than oneself, individuals can navigate emotional turmoil with greater ease.

Matthew Hepburn [05:00]: "We simply try to fight through it, but we don't have to endure when we can trust in something that's beyond our limited sense of ourselves. Everything begins to shift."

He encourages listeners to integrate this refuge into their daily lives, ensuring that when faced with "a downpour of painful thoughts," they have a reliable mental sanctuary to return to.

Matthew Hepburn [05:50]: "If you find yourself in a downpour of painful thoughts, you can always return here as a place to weather the storm."

Conclusion and Takeaways

The episode wraps up with a gentle reminder of the power of meditation as a tool for cultivating emotional resilience. By regularly practicing the techniques outlined by Matthew Hepburn, listeners can develop the capacity to remain centered and calm, even amidst life's inevitable storms.

Key Takeaways:

Perspective Shift: Recognizing one's place in a larger context can alleviate feelings of being overwhelmed.
Mental Anchors: Establishing reflections that evoke trust and expansiveness provides a stable refuge.
Consistent Practice: Like building muscle, regular meditation strengthens the ability to manage stress effectively.
Transient Nature of Emotions: Understanding that emotions fluctuate like weather patterns helps in not over-identifying with negative states.

This episode serves as a valuable resource for anyone seeking practical methods to enhance emotional stability and find peace amidst chaos. Matthew Hepburn's guided meditation offers actionable steps to build inner resilience, aligning perfectly with Dan Harris's philosophy that happiness and emotional health are skills to be cultivated through consistent practice.

Loading summary

Transcript3 lines

[00:01]
A
Wondery subscribers can listen to 10% Happier early and ad free right now. Join Wondery plus in the Wondery app or on Apple podcasts. It's the 10% Happier podcast. I'm Dan Harris hey hey everybody. Time for a bonus meditation. Today we're going to talk about finding a moment to breathe even in the middle of a super stressful situation. Remembering that you can always find a sense of refuge inside of yourself, even when there's a storm outside. Our meditation teacher du jour is Matthew Hepburn, who's a meditation and Dharma teacher with more than a decade of teaching experience. Here we go now with Matthew Hepburn.
[00:57]
B
Hey, it's Matthew. Sometimes the stresses of the day pile up so high in your mind you start to lose hope. There's any alternative but to fight your way through it. But when you can remember that you're actually a part of something much bigger, it's easier to find the confidence to weather difficult storms instead of getting swept up in painful self centered thinking. Take a few moments to get settled in and intentionally relax. You can gently close the eyes, take a few long slow in breaths and let each one out naturally. While you're tuning into your breath and relaxing, imagine for a moment you're outside when suddenly a massive downpour of rain opens up from the sky above. You quickly duck under a nearby awning, safe, dry and protected while the deluge passes. In this meditation, you're going to practice building the muscle memory of ducking out from a downpour of stressful thoughts into a sense of refuge, trust and ease. To start, we'll bring to mind a reflection that has three attributes. It feels a part of this moment, feels broader than you are, and brings you a sense of trust or peace. Some examples might be calling to mind that you're a small part of the grandness of nature, or remembering your caring community. Or that there are likely millions of people like you who are meditating this very moment. Let yourself get in touch with something that brings you that type of trust, expansiveness or confidence. Now, as you hold it in your attention, notice how it impacts you here in this moment. Okay, now the real maneuver of taking refuge is to return to this type of attitude and perspective when your stressful thoughts are kicking your butt. Let's practice this move. Bring to mind the current stressors in your life or in your day to day. Let your mind run through its unique pattern of highlighting what's worrisome or painful. Okay, pause. Take a breath. Hopefully you didn't go too far down the rabbit hole. Bring your attention back to the present moment and call up your refuge from earlier. This is the move. What do you notice? In a given day, our inner thoughts and emotions change, just like weather patterns on a bad day. We simply try to fight through it, but we don't have to endure when we can trust in something that's beyond our limited sense of ourselves. Everything begins to shift. When you're ready, you can slowly open your eyes and take in the space around you. See if you can bring this refuge into the next moments of your day. And if you find yourself in a downpour of painful thoughts, you can always return here as a place to weather the storm. Take care and see you next time.
[06:01]
A
Thank you Matthew. You can find more meditations like this one over on the Happier app. Download the app wherever you get your 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 survey@wondry.com survey.