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:
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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
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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
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"There's an old saying, you can't stop the waves from coming, but you can learn to surf." – Alexis Santos (01:06)
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"Uncertainty is a part of this world just as change is a part of this world." – Alexis Santos (03:15)
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"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.