Lean Into Winter (Even If You Hate It) | Bonus Meditation with Jeff Warren - 10% Happier with Dan Harris

Summary

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:

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).
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).
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.
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).
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.
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+.

Transcript

Dan Harris (0:00)

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 everybody. Time for a bonus meditation. It is the first day of December, which means we're getting into winter here in the Northern hemisphere. A lot of us notice our physical and mental rhythms change as the days get shorter and colder. Instead of fighting against this, let's take our cues from my favorite Canadian, Geoff Warren, who knows how to lean into hibernation vibes. A little bit about Jeff before we get started here. He has taught meditation to suspicious journalists, U.S. army cadets, burned out caregivers, cops in Arizona, formerly incarcerated youth virtuoso pop stars, distractable teenagers, and every other conceivable demographic of free thinkers, including squirmy six year old kids. He tries to do this in a way that is rigorous and clear and adventurous. You can find out more about him@jeffwarren.org Here we go now with my friend Jeff.

Jeff Warren (1:20)

Hi, this is Jeff. So every winter here in Toronto, I feel a bit more tired and moody and this makes sense. In this meditation, we unapologetically embrace our winter selves. Let's go. Take a moment to notice where you are. Maybe it's cold outside, maybe the light is low. It's all good. This is winter, so let's get cozy. Close your eyes and take a few slower, more deliberate breaths. As you breathe out, let it be with a sigh of relaxation. Like you don't have to keep the energy up anymore. You don't even have to keep the posture up. So maybe you want to slouch a bit. It's all welcome. You might also tune into your mood. So how do you feel? You don't have to pretend here. However you feel is however you feel. Now choose something to pay attention to. This will be our anchor, a place to come back to. Could be the breath, could be a feeling of relaxation in the body. It could be the blowing wind or the hum of a heater. Choose something and then just be with it. No straining. Good. So we're in winter mode here. Appreciating this opportunity to take a break. Keep going. You're replenishing your inner stores like a mama bear in her cave or a fuzzy chipmunk curled around a pile of nuts. This is deep rest. It's mammalian. You're really allowing yourself to embrace the season here, to be part of something larger than you. Okay, good. At this point, if you like, you can let go of any anchor and just be There's a wisdom in seasonality, a time for work, and a time for rest. When you're ready, go ahead and open your eyes. Okay my friend, thank you for your practice. Now go and unapologetically hibernate.

Dan Harris (6:19)

Thank you Jeff. You can find more meditations like this one over on the Happier app. Just 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.