We Hate Uncertainty. But This Practice Can Make You Hate It Less. | Bonus Meditation with Alexis Santos - 10% Happier with Dan Harris

Summary

Episode Summary: "We Hate Uncertainty. But This Practice Can Make You Hate It Less. | Bonus Meditation with Alexis Santos"

In this insightful bonus episode of "10% Happier with Dan Harris," host Dan Harris delves into the pervasive discomfort of uncertainty and offers a guided meditation led by esteemed meditation teacher Alexis Santos. This episode provides listeners with practical tools to embrace uncertainty and reduce the anxiety it often brings.

Introduction to Uncertainty

[00:00] Dan Harris:
Dan opens the episode by acknowledging that uncertainty is one of the most uncomfortable states of mind. He introduces Alexis Santos, a seasoned meditation teacher with over two decades of experience in insight meditation, who has trained both in the East and West, notably completing the Spirit Rock IMS Teacher Training.

Guided Meditation with Alexis Santos

[01:06] Alexis Santos:
Alexis begins the meditation with a soothing metaphor:
"There's an old saying, you can't stop the waves from coming, but you can learn to surf."
He emphasizes the inevitability of life's constant changes and the importance of embracing rather than resisting them. Alexis guides listeners to settle into a comfortable posture, bringing awareness to their present state—both body and mind.

Key Steps in the Meditation:

Awareness of the Present Moment:
Alexis encourages listeners to observe their current feelings and thoughts without judgment.
"When we are aware, we're able to know our state of mind and we can learn about our habitual reactions that may not serve us so well."
(02:30)
Identifying Triggers of Anxiety:
He highlights uncertainty as a major trigger for fear, anxiety, and the urge to control situations.
"Uncertainty is a part of this world just as change is a part of this world."
(03:15)
Embracing Curiosity Over Resistance:
Listeners are guided to approach their feelings of anxiety and fear with curiosity rather than resistance.
"Take some time now to see if you can turn towards any tightening up or contraction that might be present with a sense of curiosity."
(04:00)
Recognizing Patterns:
Alexis advises identifying moments when uncertainty triggers a need for control, enabling a shift in perspective from fear to acceptance.
"Identifying these patterns allows us to shift from fearing uncertainty to recognizing the mystery of this life just as it is."
(05:20)

Key Insights and Takeaways

Acceptance Over Resistance:
Embracing uncertainty can lead to greater ease and freedom. Instead of fighting against life's unpredictability, relaxing the need to control can foster inner peace.
Building Trust in Oneself:
By trusting oneself and the natural flow of life, individuals can navigate uncertain times with more resilience and confidence.
Incremental Progress:
Just as building physical strength takes time, cultivating emotional resilience against uncertainty is a gradual process that compounds over time.

Conclusion

[06:05] Dan Harris:
Dan wraps up the meditation segment by thanking Alexis Santos and directing listeners to the Happier app for more guided meditations. He reiterates the availability of ad-free and early access episodes through Wondery Plus, encouraging listeners to enhance their meditation practice further.

Notable Quotes

"There's an old saying, you can't stop the waves from coming, but you can learn to surf." – Alexis Santos (01:06)
"Uncertainty is a part of this world just as change is a part of this world." – Alexis Santos (03:15)
"Identify these patterns allows us to shift from fearing uncertainty to recognizing the mystery of this life just as it is." – Alexis Santos (05:20)

Final Thoughts

This bonus episode serves as a valuable resource for anyone grappling with the discomfort of uncertainty. Through Alexis Santos's guided meditation, listeners are equipped with mindfulness techniques to transform their relationship with the unknown, fostering a more peaceful and resilient mindset.

For more episodes and guided meditations, visit the 10% Happier podcast on the Wondery App, Apple Podcasts, or Spotify. Enhance your listening experience by joining Wondery Plus for early and ad-free access.

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. Happy Friday everybody. Time for a bonus meditation. Today we're talking about one of the least comfortable states of mind on offer. I'm talking about uncertainty. Our meditation teacher du jour is Alexis Santos, who was a guest on this podcast earlier this week. You can check the podcast feed for that episode. We'll put a link in the show. Notes a little bit about Alexis. He's practiced and taught insight meditation in both the east and west since 2001. He has completed the Spirit Rock IMS Teacher Training and he teaches retreats all over the globe and he currently lives in the great state of Maine. Here we go now with Alexis Santos.

Alexis Santos (1:06)

Hi, this is Alexis. There's an old saying, you can't stop the waves from coming, but you can learn to surf. Life just keeps happening. As we grow in awareness and wisdom, we can see that a greater ease and freedom can come not from resisting circumstances, but from relaxing this tendency and allowing the rhythm of life to unfold. As we learn to trust ourselves, we can find ease in the midst of uncertainty. Let's get started. Settle into a posture that feels comfortable to you. Sitting or lying down, gently allow your eyes to close. If you like, take this time to simply begin to settle into your own being. Bring awareness to what it feels like to be you right now in your body and in your mind. Begin to notice what is present for you. You might take a couple of deeper breaths, feeling the breath as it comes in and letting it go on the out breath and allow the breath to return to its natural rhythm. Allow the body to relax, softening any obvious tensions in the shoulders. Soften the face, just allow the body to be as it is and inviting in a sense of ease. When we are aware, we're able to know our state of mind and we can learn about our habitual reactions that may not serve us so well. The reactions of fear and anxiety, worry and the tendency to control. One of the biggest triggers of these habitual reactions is uncertainty. We don't know when our next sickness or misfortune will happen, if we'll lose our partner or our job. Uncertainty is a part of this world just as change is a part of this world. Moment to moment, the world is changing. Take a moment to consider this. Think of something you are currently facing where there is some uncertainty at work, with your friends or family. Take a moment to feel into this uncertainty. We can simply notice what's present. We can turn towards anxiety, towards fear. We can even recognize the resistance to these feelings. Take some time now to see if you can turn towards any tightening up or contraction that might be present with a sense of curiosity. Not to fix or change it, but to be aware of it, to receive it with interest. As you move into the rest of your day, see if you can find moments when uncertainty triggers a need for control, or when fear and anxiety take over. Identifying these patterns allows us to shift from fearing uncertainty to recognizing the mystery of this life just as it is. When you're ready, you can open your eyes if they have been closed. Good to be with you and thank you for your practice.