Episode Summary: "Think You Suck at Meditation? This Conversation Could Help" featuring Ofosu Jones-Quartey

Podcast Information:

• Title: 10% Happier with Dan Harris
• Host: Dan Harris
• Guest: Ofosu Jones-Quartey (aka Born I)
• Release Date: August 13, 2025
• Description: Self-help for smart people. World-class insights and practices from experts in modern science and ancient wisdom. Hosted by veteran journalist and best-selling author, Dan Harris.

Introduction

In the episode titled "Think You Suck at Meditation? This Conversation Could Help," Dan Harris addresses a common frustration among meditation practitioners—the feeling of inadequacy in their practice. To explore this theme, Dan welcomes Ofosu Jones-Quartey, a seasoned meditation teacher, hip hop artist (known as Born I), and author of Lyrical Dharma: Hip Hop as Mindfulness. Ofosu brings over 20 years of experience in teaching mindfulness, self-compassion, and creativity, making him a valuable guest for listeners struggling with meditation.

Notable Quote:

"If you feel like your meditation practice is sinking, this is an option that might be a useful lowering of the bar." — Dan Harris ([00:00])

Open Awareness Meditation

Defining Open Awareness

Ofosu Jones-Quartey introduces Open Awareness Meditation, distinguishing it from classical concentration practices such as focusing on the breath or repeating loving-kindness phrases. Open Awareness, also known as choiceless awareness, involves observing thoughts, sensations, emotions, and sounds without anchoring attention to a specific point.

Notable Quote:

"With open awareness practice, we are not choosing an anchor, but really allowing the flow of experience... It's like taking a wide-angle photo." — Ofosu Jones-Quartey ([09:17])

Differences from Concentration Practices

Dan elaborates on the distinction between concentration and open awareness practices, emphasizing that concentration involves "one-pointedness" and often leads to tranquility, whereas open awareness embraces the entirety of present-moment experiences.

Notable Quote:

"Concentration practices are different from like an open awareness or choiceless awareness where there is no anchor." — Dan Harris ([15:24])

Personal Relevance to Ofosu

Ofosu shares his personal struggle with Obsessive Compulsive Disorder (OCD), explaining how traditional concentration-based meditation exacerbated his anxiety. Open Awareness Meditation provided a more flexible and less restrictive approach, allowing him to continue his practice without feeling overwhelmed.

Notable Quote:

"Choosing one particular object of meditation was just absolute hell." — Ofosu Jones-Quartey ([18:09])

Self-Compassion and Lowering the Bar

Embracing Imperfection

The conversation delves into how lowering expectations in meditation fosters self-compassion. Both Dan and Ofosu discuss the cultural pressures within meditation communities to achieve certain standards, which can lead to self-criticism and discouragement.

Notable Quote:

"With a practice like this, it's like, no, you know, just have a seat and let yourself be." — Ofosu Jones-Quartey ([46:35])

Making Peace with the Practice

Ofosu emphasizes that every moment in meditation is complete in itself, removing the need to judge the practice based on performance. This mindset shift reduces pressure and enhances the quality of the meditation experience.

Neurodiversity and Meditation

Navigating OCD Through Meditation

Ofosu discusses the intersection of neurodiversity and meditation, highlighting how his OCD influenced his meditation journey. He explains that traditional practices felt restrictive and intensified his compulsions, making Open Awareness a more suitable and liberating option.

Notable Quote:

"This approach was really a lifeline to staying in the game." — Ofosu Jones-Quartey ([42:25])

Broadening the Practice

Beyond meditation, Ofosu underscores the importance of a holistic approach to mental health, including seeking professional help alongside personal practice. This comprehensive strategy has significantly improved his well-being.

Depersonalizing Suffering

Understanding Universal Suffering

A key insight shared by Ofosu is the depersonalization of suffering. By recognizing that suffering is a universal human experience, individuals can reduce the tendency to take it personally, fostering greater equanimity.

Notable Quote:

"Things stop being so. Life or death and the feeling that the way life is somehow a personal attack begins to dissipate." — Ofosu Jones-Quartey ([35:06])

The Three Marks of Existence

Dan introduces the Buddhist concepts of Impermanence, Suffering, and Not-Self, explaining how these principles are evident in meditation practices like Open Awareness. Understanding these marks helps practitioners accept the transient nature of experiences and emotions.

Notable Quote:

"The three marks of existence... impermanence, suffering, and not-self." — Dan Harris ([34:04])

Anecdotes and Personal Stories

Integrating Life and Practice

Ofosu shares his journey of merging his music, teaching, and meditation practices into a cohesive expression of mindfulness. His album Comorebi and his book Lyrical Dharma are embodiments of this integration, reflecting his personal struggles and insights.

Notable Quote:

"My music life, my practice life, my artist life, my teaching life... just making everything a part of the flow of one expression." — Ofosu Jones-Quartey ([59:32])

Meaningful Lyrics

Dan plays a clip from Ofosu's song "The Hundreds y," where Ofosu narrates his battle with mental health issues and the transformative power of meditation and understanding.

Lyrics Highlight:

"Call my therapist, discussion time. Turns out the pain I was holding really wasn't mine." ([63:53])

Ofosu's Reflection:

"Even though it's impersonal, we still have a responsibility to take care of ourselves and make even a small pivot towards something more liberated." — Ofosu Jones-Quartey ([67:34])

Insights and Conclusions

Equanimity and Acceptance

Both Dan and Ofosu emphasize the importance of equanimity—maintaining a balanced and accepting mindset regardless of external circumstances. This state allows individuals to navigate life's unpredictability with greater peace.

Notable Quote:

"Equanimity is to allow our peace to match the dynamism of life." — Ofosu Jones-Quartey ([39:32])

Transforming Pain

Ofosu shares a profound insight on transforming pain to prevent its transmission, highlighting the ethical responsibility to heal oneself to avoid perpetuating suffering in others.

Notable Quote:

"If we don't transform pain, we will transmit it." — Ofosu Jones-Quartey ([66:21])

Final Takeaways

Ofosu encourages listeners to embrace the mystery of life, practice self-kindness, and recognize that life's challenges are not personal faults but universal experiences. He advocates for a compassionate and open-hearted approach to both meditation and daily living.

Closing Thoughts:

"Be kind to yourself. We're all going to die. So while we're here, let's just try to keep it chill, be aware, take care of your life." — Ofosu Jones-Quartey ([74:16])

Additional Resources

• Book: Lyrical Dharma: Hip Hop as Mindfulness by Ofosu Jones-Quartey

• Album: Comorebi by Born I

• Meditation Retreat: Meditation Party at Omega Institute, October 24-26

  • Hosts: Dan Harris, Stephane Selassie, Jeff Warren, and Ofosu Jones-Quartey
  • Omega Institute Website

• Guided Meditations: Available for subscribers at danharris.com

Note: For a deeper dive into Open Awareness Meditation and Toofu's personal stories, listeners are encouraged to explore his book and album, which intertwine his musical artistry with his mindfulness teachings.