Podcast Summary: 10% Happier with Dan Harris
Episode: Meditate on the Breath (Without Driving Yourself Nuts) | Bonus Meditation with Joseph Goldstein
Release Date: April 25, 2025
Host: Dan Harris
Guest: Joseph Goldstein
Introduction
In this bonus episode of 10% Happier with Dan Harris, host Dan Harris collaborates with esteemed meditation teacher Joseph Goldstein to guide listeners through a specialized meditation practice. This session is part of an extensive eight-hour series on the Buddha's Noble Eightfold Path, developed in partnership with the Waking Up app. The focus of this episode is to teach meditative techniques centered around mindful breathing without falling into the common pitfall of over-concentration that can lead to unnecessary stress.
Guided Meditation with Joseph Goldstein
Calming the Mind and Collecting Attention ([03:34])
Joseph Goldstein initiates the meditation by emphasizing the foundational practice of calming the mind and gathering attention. He explains that focusing on the breath is a natural and convenient starting point because breathing is an ever-present, effortless process.
“Settling into the awareness of the breath we can see as a foundational meditative exercise.” – Joseph Goldstein [03:50]
Avoiding Over-Control of Breathing ([04:45])
Goldstein addresses a common issue among meditators: the tendency to control or influence the breath, which can disrupt its natural rhythm. He clarifies that vipassana meditation is not a breathing exercise but an exercise in awareness. The goal is to observe the breath as it occurs naturally without interference.
“It's not a breathing exercise, it's an exercise in awareness.” – Joseph Goldstein [05:10]
Expanding Awareness to the Whole Body ([06:15])
To facilitate a more relaxed and natural breathing pattern, Joseph suggests expanding the focus from the breath alone to encompass the entire body. By maintaining a broader awareness, practitioners can prevent the tendency to fixate too narrowly on specific breath sensations.
“There is a body.” – Joseph Goldstein [07:05]
He encourages repeating the phrase “there is a body” as a gentle reminder to remain grounded in full-body awareness, allowing the sensations of breathing to occur within this larger context.
Use of Mental Notes ([08:20])
Joseph introduces the technique of using soft mental notes or labels, such as “in,” “out,” “rise,” and “fall,” to gently anchor attention to the breath without being intrusive. These notes help sustain focus throughout the breathing cycle without forcing concentration.
“If you're using the noting, remember to keep it very soft. It's almost like a whisper in the mind.” – Joseph Goldstein [08:50]
Handling Wandering Thoughts ([09:32])
Acknowledging that the mind will inevitably wander, Joseph advises practitioners to simply notice when their attention drifts and gently redirect it back to the breath. This process of recognizing and returning is a core aspect of developing mindfulness.
“Simply notice that and very gently return to the breath.” – Joseph Goldstein [10:19]
Key Elements for Steadiness of Mind ([11:31])
Joseph outlines two essential qualities for maintaining a steady mind during meditation:
- Connect and Sustain: Link awareness to the beginning of each breath and maintain attention throughout its duration.
- Relaxation: Embrace a relaxed state within full-body awareness to support natural breathing.
“Connect with the beginning of the breath and sustain the attention for the duration. Relaxation is an important part of the practice.” – Joseph Goldstein [12:05]
Insights and Conclusions
Dan Harris wraps up the meditation session by highlighting the collaborative effort in producing the Noble Eightfold Path series with Joseph Goldstein and Sam Harris. He invites listeners to explore the full range of meditations available on the Waking Up app, offering a 30-day free trial and emphasizing the accessibility of the app for all interested individuals.
Notable Quotes
- “It's not a breathing exercise, it's an exercise in awareness.” – Joseph Goldstein [05:10]
- “There is a body.” – Joseph Goldstein [07:05]
- “If you're using the noting, remember to keep it very soft. It's almost like a whisper in the mind.” – Joseph Goldstein [08:50]
- “Simply notice that and very gently return to the breath.” – Joseph Goldstein [10:19]
- “Connect with the beginning of the breath and sustain the attention for the duration. Relaxation is an important part of the practice.” – Joseph Goldstein [12:05]
Conclusion
This episode serves as a practical guide for meditators seeking to enhance their breath-focused practices without succumbing to over-concentration. Joseph Goldstein's instructions provide a balanced approach to mindfulness, encouraging natural awareness and gentle redirection of attention. Dan Harris effectively situates this meditation within a broader framework of accessible mindfulness practices, making it a valuable resource for both seasoned practitioners and newcomers alike.
Note: This summary excludes advertisements, introductions, and outros to focus solely on the content of the meditation session.