Summary of "Lean Into Winter (Even If You Hate It) | Bonus Meditation with Jeff Warren"

Podcast: 10% Happier with Dan Harris
Episode: Lean Into Winter (Even If You Hate It) | Bonus Meditation with Jeff Warren
Release Date: December 1, 2024

Introduction

In this special bonus episode of 10% Happier with Dan Harris, Dan welcomes listeners to a guided meditation session led by the esteemed meditation teacher, Jeff Warren. Recognized for his ability to connect with diverse audiences—from skeptical journalists and U.S. army cadets to burn-out caregivers and even energizable six-year-olds—Jeff brings a unique and adventurous approach to meditation. His dedication to making mindfulness accessible and impactful is evident, and listeners are encouraged to explore more about his work at jeffwarren.org.

Embracing Winter: The Core Meditation

As the first day of December ushers in the onset of winter in the Northern Hemisphere, Jeff Warren guides listeners through a meditation focused on embracing the season's inherent challenges and opportunities. Recognizing that shorter days and colder weather can disrupt our physical and mental rhythms, Jeff encourages a mindset shift: instead of resisting these changes, lean into them.

Key Elements of the Meditation:

1. Acknowledging Seasonal Changes: Jeff begins by inviting listeners to observe their current environment—be it the cold outside or the subdued light indoors. He emphasizes acceptance, stating, “It's winter, so let's get cozy” ([01:20] Jeff Warren).

2. Physical Relaxation and Comfort: Participants are guided to adopt a more relaxed posture, allowing themselves to slouch if it feels natural. Jeff highlights the importance of releasing the need to maintain high energy levels: “Let it be with a sigh of relaxation. Like you don't have to keep the energy up anymore” ([01:35] Jeff Warren).

3. Emotional Honesty: Jeff prompts listeners to tune into their moods without pretense. “You might also tune into your mood. So how do you feel? You don't have to pretend here” ([02:10] Jeff Warren). This encourages an honest assessment of one's emotional state, fostering self-awareness.

4. Selecting an Anchor: To maintain focus, Jeff advises choosing something to pay attention to, serving as an anchor for the meditation. This could be the breath, a feeling of relaxation, or ambient sounds like the wind or a heater. “Choose something and then just be with it. No straining” ([03:00] Jeff Warren).

5. Embracing Rest: Drawing parallels to nature, Jeff likens the practice to animals preparing for winter. “You're replenishing your inner stores like a mama bear in her cave or a fuzzy chipmunk curled around a pile of nuts” ([04:30] Jeff Warren). This metaphor underscores the necessity of rest and conservation during colder months.

6. Seasonal Wisdom: Jeff concludes by reflecting on the wisdom of seasonal cycles—recognizing that there is a natural time for work and a time for rest. “There's a wisdom in seasonality, a time for work, and a time for rest” ([05:50] Jeff Warren). This perspective fosters a harmonious relationship with the changing seasons, promoting mental resilience.

Key Insights and Takeaways

• Acceptance Over Resistance: Embracing seasonal changes rather than fighting them can lead to greater mental well-being during winter months.

• Importance of Rest: Allowing oneself to rest and recharge is crucial, akin to how animals prepare for winter.

• Mindful Self-Awareness: Tuning into one’s current mood without judgment enhances self-understanding and emotional balance.

• Simple Anchors for Focus: Selecting an anchor, such as the breath or ambient sounds, can help maintain focus and grounding during meditation.

Notable Quotes

• Jeff Warren at [01:35]: “Let it be with a sigh of relaxation. Like you don't have to keep the energy up anymore.”

• Jeff Warren at [02:10]: “You might also tune into your mood. So how do you feel? You don't have to pretend here.”

• Jeff Warren at [04:30]: “You're replenishing your inner stores like a mama bear in her cave or a fuzzy chipmunk curled around a pile of nuts.”

• Jeff Warren at [05:50]: “There's a wisdom in seasonality, a time for work, and a time for rest.”

Conclusion

Dan Harris wraps up the session by expressing gratitude to Jeff Warren for the enlightening meditation. He invites listeners to explore more guided meditations available on the Happier app and encourages them to join Wondery+ for early and ad-free access to 10% Happier episodes. As winter progresses, this meditation serves as a valuable tool for cultivating mindfulness and embracing the season's unique rhythms.

Listeners are reminded to share their experiences via a short survey at wondery.com/survey, fostering a community of shared growth and understanding.

Access More:

• Download the Happier app for additional meditations.
• Join Wondery+ for early and ad-free listening on the Wondery app, Apple Podcasts, or Spotify.
• Start a free trial at Wondery+.