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Feel Better, Live More with Dr Rangan Chatterjee
How To Feel Calmer, Less Stressed & More Present with Henry Shukman #632
01:44:25
In a world of constant noise, stimulation and busyness, meditation is often framed as another self-improvement tool – something to calm us down, make us more productive or fix what feels broken. But this week’s returning guest believes that this way of thinking completely misses the point.
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- [00:01]
Henry Schuchman
Meditation gives us this incredible opportunity to be aware that there is actually a contentment, a peace, a fulfillment, a quiet joy even that's actually already hidden in us, potentially waiting to be discovered. It's a homecoming. It's you coming home to your true place in the universe. And I mean, in a way, what could be more important?
- [00:31]
Dr. Rangan Chatterjee
Hey guys, how you doing? Hope you're having a good week so far. My name is Dr. Rangan Chatterjee and this is my podcast Feel Better, Live More In a world of constant noise, stimulation and busyness, meditation is often framed as another self improvement tool, something to calm us down, make us more productive or or fix what feels broken. But this week's returning guest believes that this way of thinking completely misses the point. Henry Schuchman is an authorized Zen Master and Director of the Mountain Cloud Zen center in Santa Fe, New Mexico. Over the years, Henry has taught meditation at organizations including Google, Harvard Business School and the Esalen Institute, and he's also the co founder of the Way Meditation app. Henry first appeared on my podcast a few months ago on episode 590, when we had the most beautiful and uplifting conversation that I would highly encourage you to listen to if you have not done so already. His app, the Way, has had such a profound impact on me and many people in my life that I wanted to have a second conversation with him and to explore deeper the benefits and misconceptions about meditation and the powerful role it can play in our busy 21st century lives. Now, if you heard the short meditation that Henry recorded exclusively for my podcast community a few days ago on episode 631, you will know that this March I have partnered up with the Way to try and inspire more people to meditate. If you want to take part, and in this free 30 day challenge, all you have to do is go to thewayapp.com livemore Henry sees meditation not as a technique for becoming a better version of ourselves, but as a way of reconnecting with something far more fundamental. Beneath all the striving, planning and doing, he says, there is already a deep sense of aliveness and meaning, which meditation simply helps us notice. In our conversation, we explore why having a busy, restless mind does not mean you're bad at meditation how modern life keeps our attention relentlessly outward why meditation works best when it's not treated as another task on the to do list, but as a place of rest from constant doing why five minutes a day is often more powerful than occasional long meditation sessions how meditation can subtly change our experience of time, helping life Feel richer and fuller. And throughout the conversation, Henry shares plenty of practical guidance, including when to meditate, how often, and why. Comfort matters far more than posture or doing it right. What stayed with me most from this conversation is Henry's reminder of how rarely we're encouraged to turn inward. In a world that constantly pours our attention outside ourselves, meditation becomes a way of rebuilding that inner relationship. Just a few minutes practice regularly can change how we relate to our thoughts, our time, and our lives. I wanted today to really try and have a practical guide to meditation for people. And so I thought I'd start off by asking you, what is the actual point of meditation?
- [04:32]
Henry Schuchman
Yeah, yeah, that's a beautiful question. I mean, honestly, I think it's almost the same as a question as you, you know, what is the point of having this life? I would say it's as deep as that, because meditation is this incredible opportunity. It gives us the opportunity to know, to be aware that we're actually alive. That, to me, is the deepest point of meditation, is to let us recognize that most simple fact that we just hardly ever really take in the blessing. I mean, of course, there's all kinds of problems we can have, and there's all kinds of challenges and troubles that humanity faces and individual faces. But the fact of being alive, conscious, aware, knowing that we're alive, that actually at the deepest level, is a great. It's an incalculable blessing to be having this experience called life. There's tons of answers that have been given to that question, what's the point of it? But I think fundamentally it's to actually recognize the gift that we've been given in being alive.
- [05:46]
Dr. Rangan Chatterjee
Why is it, do you think, that people need a practice like meditation to be aware of this amazing gift? And I guess the follow up to that is, is there something unique about the world today? Meditation has been around for thousands of years, at the very least, probably longer. But the world seems to be very different today. There's a lot of conflict, there's political instability. A lot of people feel that the world is out of control, and therefore they feel out of control. So does meditation perhaps have a unique role in the current state of the world?
- [06:31]
Henry Schuchman
Yeah, yeah, it's a great question. I feel that there have been comparable times before, not globally, but nationally. China, for example, went through a terrible civil war in the 8th and 9th centuries. 750s. So the 8th century, when many, many, some reckonings say two thirds of the population died in that civil war. Through war, through drought, through famine, through sickness, you know, so it's not like humanity hasn't had extremely turbulent, chaotic, you know, catastrophic times before. I think actually it's more in our evolutionary wiring that we've inherited, that we find it hard to. To settle. It's very easy for our nervous systems to get on overdrive, and we feel sort of driven to keep locked into activity, you know, and even when we're not engaged in outward activity, the activity of our minds continues. So there's a lot of evolutionary sort of pressure behind a sort of constant engagement with activity when we're awake. And whatever the causes of that are, the sources of that are. The fact is we apparently have evolved in such a way that we do need some kind of intervention to just disengage. And so I think we get. Sometimes I feel it's like we, you know, we experience the world as sort of being in front of us, and we just automatically get involved with it. You know, the moment we open our eyes, we're kind of into interacting with the world. I mean, it's very natural in a way that we would do that. But because we're doing that, it's hard for us to recognize that we're already here before we're doing anything. Before we're engaged with the world, we're already existing. So we jump out of our core existence into activity very, very easily. And like I said, the moment we stop doing stuff, we tend to just perpetuate it through our mental activity.
- [08:54]
Dr. Rangan Chatterjee
Yeah. It's interesting hearing you talk about the turmoil that has been there in the past. I think in many ways it's very reassuring to hear that. It's not, of course, great to hear about how many people died in the Chinese civil war.
- [09:09]
Henry Schuchman
Yeah.
- [09:11]
Dr. Rangan Chatterjee
But what is reassuring is this idea that humanity has been here before.
- [09:15]
Henry Schuchman
Yeah.
- [09:16]
Dr. Rangan Chatterjee
And we will no doubt be here again. And if necessity is the mother of all invention, it kind of stands to reason that there would have been a reason why humans came up with this concept of meditation. Yes, the practice of meditation.
- [09:33]
Henry Schuchman
Exactly.
- [09:34]
Dr. Rangan Chatterjee
And, yeah, we can maybe think, well, they didn't have smartphones and they didn't have all the things that we have today, but they had other things, and they still found that meditation was useful. So perhaps for all of our modern technological advancements, maybe there's something fundamental to the human experience that meditation allows us to experience that was just as relevant 5,000 years ago as it is today.
- [10:03]
Henry Schuchman
I think that's exactly right. Otherwise they wouldn't have been doing it, you know. So the first fairly, fairly concrete proof of meditation is actually about 3,500 years ago in the Indus Valleys, the Indus Valley civilization of northern India, where they found carvings that look like people meditating from about 1500 BCE, but presumably it far predates that. So, yeah, whatever the conditions were back then, they still needed something to allow them. It wasn't like they could just automatically sort of sit still and be content. And that's one of the great things about it, is to find that there is actually a contentment, a peace, a fulfillment, an okayness, more than okayness, a quiet joy even, that's actually already hidden in us, potentially waiting to be discovered. Yeah, you know, and I think it must be that the way, you know, human society has evolved and culture's evolved, that really took us away from that. And so there had to be some sort of, you know, track of training to help us just rediscover what's already here about our own nature, about our own makeup.
- [11:27]
Dr. Rangan Chatterjee
Do you think meditation is for everyone?
- [11:31]
Henry Schuchman
Yeah, that's a great question. I mean, what I was taught by some of my teachers was that if you look at it from a mental health lens, if it's really, if there are serious mental, really severe mental health challenges, you know, schizophrenia and psychopathy and so on, it may not be the right prescription. But for more common mental health challenges like anxiety, mild to moderate depression, I think there's so much research into it now. The benefits of mindfulness often being added to some kind of therapeutic methodology as well, like mindfulness based cognitive behavior therapy, for example. It's got a great track record of really boosting the therapy.
- [12:16]
Dr. Rangan Chatterjee
I mean, some people will say, though, Henry, that meditation is not for them. They'll say, well, I tried it, you know, but it's not for me. Running is my meditation, walking is my meditation. Or some version of that. Yes, when you hear people say that, what's your perspective?
- [12:35]
Henry Schuchman
Yeah, look, I really, I don't feel I have to tell everybody, you gotta do this. You know, I can just share, you know, my own story. And the stories of many people that I've worked with and trained, you know, helped help with their meditation practice. I think honestly, anything that somebody's finding they can do that helps them feel more alive, more centered in their own being. Fantastic. And those are, I would call those sort of meditative qualities that you definitely people get. I remember working with a massage therapist and she was like, every time I'm doing a massage, it's like a meditation. So that's great. You know, runners, long distance runner, ultra runners, they're definitely getting into a meditative state. Yet there's something particular about not doing anything.
- [13:24]
Dr. Rangan Chatterjee
Yeah.
- [13:25]
Henry Schuchman
Being truly still and quiet. There is something, I think, a little bit special about that now on that side of, like, people saying, I'm not built for it. When I try to do it, I just. Thinking all the time. Well, that's exactly. That's exactly why we have a practice like meditation is because all our minds naturally do that. You know, this was established actually in 1924 by a German psychologist that came up with this term default mode. He invented the ekg, where you can scan the brain for electrical impulses. And he was expecting that if people just sat down, not engaged in an activity, it would all go quiet. And it didn't. It was all. The brain was very active. And he called it the default mode. That when people aren't engaged in an outward task, their brains become active with thinking. And usually it's thinking about the past and the future. It could be some trace of anxiety about the future, some trace of regret about the past. The mind is really good at time traveling, you know, and so. But that's actually true for all of us in a way. That's the reason to meditate. It's not to discover that your mind does. That doesn't mean you can't do it. It's actually the reason of doing it. And actually good on you for realizing that, because that's sort of the. That's the first threshold is recognizing what my mind is actually doing. And rather than just being blindly sort of led by my mind just going where it goes and not even realizing it. I mean, we all know that experience. We're just, you know, we've been, you know, sitting in a train or something or sitting on a bench or whatever, suddenly realizing, oh, my gosh, the last 15 minutes I listened, five minutes, three minutes. I've just been on this great train of thought. Yeah, totally. That's. That's totally natural and it's okay. But we can learn to be still and quiet and recognize that process and not be swept away by it all the time.
- [15:30]
Dr. Rangan Chatterjee
Yeah.
- [15:32]
Henry Schuchman
So I suppose I'm just saying that that kind of idea. I can't meditate. My mind's too busy. That is exactly why we meditate.
- [15:41]
Dr. Rangan Chatterjee
Yeah. Makes a lot of sense. I mean, I am a huge fan of meditation. And I know for me, I've tried to practice regularly at various points in my life with greater degrees of success at some times compared to other times. But I would say. And you know this because I share this with you regularly, but I, you know, ever since using the Way app, your meditation app, I found it transformative. You know, I start every day with that app, and I think it's absolutely fantastic. And I feel my internal sense of calm has got greater since I've been meditating regularly. I feel that I'm just much more in tune with my internal world. And I guess that can sound quite fuzzy if someone doesn't really know what I'm talking about. But I think one of the biggest problems I see with people these days is that they are just not able to pay attention to what's going on inside. Everything's outward. It's emails and social media and news headlines, and what are people around me saying? It's always consuming stuff from the outside, so there's never any time to listen to what's going on on the inside. And as you already mentioned, suddenly if we stop that consumption of things from the outside, we're not used to being with all of the noise on the inside, and so we shy away from it. Go, ah, this is too uncomfortable. Like, get me back on Instagram or get me another podcast. Get me something else to distract myself from the internal chatter. But I think there's something incredibly liberating when you know, you can just be present with your own thoughts and you don't need anything to be distracted from. There's a real power to that, like, these days. I know because I before friends tell me, you know, if they're ever on a train, and suddenly that their headphones are out of battery, they're so stressed, but it's like, oh, no, I was gonna watch this on Netflix. I was gonna listen to that podcast. Or, oh, my God, what am I gonna do now that I can't access all of this information? That is what I call a toxic reliance. You know, if nothing wrong with enjoying Netflix while you're on a train or listening to a podcast, that's all great. And we should be able to do those journeys without anything as well. And if you can't, there's a real opportunity for growth. There, isn't there?
- [18:19]
Henry Schuchman
Yeah, there totally is. It's beautifully put, Rong. And, man, you're such a great speaker because he said, that's exactly the other point I was about to say something about. It's not just about the thinking. It's also about the emotional life we're having to somehow meditation, it's like a path back to a slightly deeper version of who we really are. Slightly deeper self. And to get down to that, we usually have to go through a Little bit of a sort of barrier of discomfort. And it's emotional discomfort, exactly as you say. Like, often people reach for the phone or some reach for the fridge, you know. You know, because there's inner discomfort. And, I mean, I'm very sympathetic to that. I've done it a lot myself. I used to have this really difficult skin condition all my early life that itched like mad. It was painful, and I wanted anything that would distract me from it, you know, and there was a lot of emotional distress around it as well. Again, any. I used to listen to music, I just put on headphones and get lost in music that I loved because it was so uncomfortable just to be me. But actually, if we learn to let ourselves be as we are, if we learn to not be saying, I shouldn't feel this way, but instead approach our emotional challenges with tenderness, basically become more vulnerable, that we don't have to be feeling great all the time. Actually, it's part of the human experience to have difficult feelings. It shouldn't really be a rare or, you know, problematic thing. And we're so conditioned. You know, no doubt social media has amplified this, but I think throughout our history, probably we've been very conditioned that it's bad, for example, to feel sad, but sometimes it's totally appropriate to feel sad and beautiful. And beautiful, Exactly.
- [20:22]
Dr. Rangan Chatterjee
There can be a real pleasure in that sort of deep sense of sadness come back.
- [20:29]
Henry Schuchman
Exactly. It makes us more tender, you know, and our hearts start to open and our lives get richer, and they also get more kind of authentic if we're sort of committed to thinking we're trying to live up to some standard that is the acknowledged way we're supposed to be. I suffered from this a lot myself as a young man. I was so ashamed of not feeling good, you know, and then I feel ashamed of feeling ashamed, you know, and actually, what a blessing it was. It was really when I started meditating in my early to mid-20s. I gradually sort of softened and learned to be with my own difficult emotions a bit more. And that naturally brings up more compassion for oneself and for others. It tenderizes us in a way that's beautiful.
- [21:21]
Dr. Rangan Chatterjee
Yeah.
- [21:21]
Henry Schuchman
You know, and I think it's beautiful in itself, but it's also beautiful because it's more real. We're actually becoming more real about our life and who we are. Not less real. Not a life on show for others, but actually something that can be really helpful for others to witness this person's being authentic. They're not pretending that they always feel great. And, you know, and that actually is. I think that's a gift for others because it helps them soften and be more vulnerable, be more honest with themselves. And, I mean, I believe there's probably many paths to that, but meditation is a big one and a good one. And it's, you know, it's cheap. You know, all you have to do is sit still.
- [22:07]
Dr. Rangan Chatterjee
Exactly. The beauty and sadness, I think, is really obvious for people if they think about some of their favorite songs. Right. Because some of the most awesome, deeply resonant songs of all time come from abject pain. People's hearts have literally broken open. They don't know what to do. They pour themselves into their music and the words and the lyrics, and we listen and we feel connected to humanity. We feel that someone else has expressed in words a feeling that we may have had.
- [22:45]
Henry Schuchman
Yes.
- [22:46]
Dr. Rangan Chatterjee
And so there is something really beautiful about that. I do think that there's something, though, about meditation that seems to confuse people. Henry. Right. I'm on board. Right, you obviously are. You're a Zen master. You teach meditation. You've done this for many, many years. You've created the Way app. You know, the benefits. You've experienced the benefits. But when I go and talk to people and I talk to the public, there is this perception that. Yeah, but it's. It's not for me. You know, I. I tried it. I think I'm doing it wrong. And so I kind of feel there's a real misunderstanding about what meditation is. And I was thinking this morning, Henry, whether there's something here to do with a Western perspective versus a more recent perspective. I don't know, perhaps you could elaborate. But, for example, a more Western perspective would say, hey, Henry, what are the benefits? What are the proven benefits of meditation? What has the science shown? Oh, right. So it helps to grow this part of the brain. It helps you concentrate more. Helps you focus more. Okay, great. Now I get why I should be doing it. Nothing wrong with that. It's just one way of looking at it. Whereas I guess because I grew up in an Indian family, I don't feel that we would need proof of the benefits of meditation. We're born almost knowing that meditation is really, really good for us. I remember seeing my granddad, my mum's father. He would meditate. 20 minutes in the morning, 20 minutes in the evening. Always seven days a week, 365 days a year. It wasn't something he did because he'd seen the latest scientific study. It's just he knew that my experience of life is much More real and connected when I'm doing my 40 minutes of meditation a day. So do you see what I'm getting at? So I kind of feel in the west you might need the proof before you invest in the practice. Whereas I think some Eastern traditions just understands that this is a really good thing to do.
- [25:00]
Henry Schuchman
Yeah, I totally think you're onto something there. It's like basically, yeah, the Western idea is like, it's a technique that I can use, it's a tool I get to use. Whereas the deeper view, and this might be more Eastern, but I think it's coming into the west as well, is that it's actually, it's not that it's a pathway to a truer life, to a truer, fuller discovery of who and what we really are that is automatically connected with, in the end, everything. That's the deeper view of it. And I totally understand this. There's a lot these days about mindfulness as another element in someone's optimization regime. And I'm sympathetic to that. I totally, I think, you know, there's nothing actually wrong with that. It's just that it's very incomplete. And if you have that mindset, you're all the more likely to get frustrated with it because like, well, in order to get these benefits that I'm expecting, I want it to work right away and I want to be able to do it so that I'm doing exactly what I'm supposed to do. Having the given results that I'm expecting that I'm supposed to have and the medium term results as well as a result of that. In other words, I'm going to sit down, know precisely what to do, do it immediately, get benefits and perhaps there's some longer term benefits as well, but actually almost, it's almost back to front. There's something about this process of releasing our hold on the particular benefits we want, actually letting go of that. I mean, it's paradoxical. Yeah, but we're gonna get the benefits we want in meditation by actually relinquishing some of the hold the gripping after reaching for the benefits that we want. It's like, I don't know if I'm explaining this.
- [27:08]
Dr. Rangan Chatterjee
No, no, I love this.
- [27:09]
Henry Schuchman
It's like, because it teaches us a certain kind of patience, because it helps patience grow in us. Because it helps a kind of self kindness grow in us actually that helps us not to grasp for the benefits so immediately and tightly and therefore they come. It's like it's to do with backing off a bit and not having this rigid regime in my life of how I'm gonna get to be the way I wanna be. It's actually yeah, it's true there are benefits. No question from having quiet time with yourself each day meditating.
- [27:54]
Dr. Rangan Chatterjee
But Henry, you know, there's so many interesting points here for me, right, this idea that there are benefits. Today's episode is sponsored by Peloton. Now we all know that moving our bodies more is good for us, but despite that knowledge, many of us find it hard to actually implement. And that's where the new Peloton Cross Training Bike plus powered by Peloton IQ can really help. It's built for fitness breakthroughs with real time insights and endless ways to move. And you can go from cycling on the Bike plus to strength training off it with one smooth spin off the swivel screen which offers endless ways to train for a well rounded routine. While you lift, Peloton IQ counts, reps, corrects your form and suggests new weights so you're always making progress towards your goals. And Peloton's movement tracking camera provides real time feedback so that you can train safer, lift smarter and make every move count more. With over 15 types of workouts, expert instructors to keep you motivated, and a personalized plan tailored to your goals, the Cross Training Bike plus takes the guesswork out of working out so that you can move freely and let Peloton handle the rest. Let yourself ride, lift, stretch, move and go. Explore the new peloton cross training bike plus@1peloton.co.uk that's o n e p e l o t o n.co.uk and please note peloton All Access membership is required to to access all Peloton content and applicable features on your Peloton hardware. Today's episode is sponsored by Heights. As I get older, I realize that staying healthy isn't just about living longer. It's about having the energy to really live those years as myself, to be present for my kids, my work and for the people who matter most. Recently I started taking Thrive, a new daily longevity supplement called From Heights, a British company who focus on using science to make products that work. Thrive is designed to support healthy aging at a cellular level, helping you feel clearer, more energized and more resilient as the years go by. It combines four clinically studied ingredients at research backed doses which together supports energy production, cellular defense and long term resilience, or all in one simple daily capsule. It's one of the best products I have come across in this space and not only Am I taking each day? I also have my mother and my brother taking it as well. If you want to start supporting your future self, Height is giving my listeners an exclusive 20% off your first order of Thrive. Just go to heights.com forward/live more and use the code live more to get started. There's so many interesting points here for me, right? This idea that there are benefits. Yes. And I've covered on this podcast in the past some of the neuroscience of meditation and what benefits have been shown. And the other big question I was thinking about this morning was, can you really be taught the benefits? Like, you can hear about the potential benefits, but in so many ways that can make you frustrated because you've heard the scientific benefits of meditation. Therefore, I should do it so that I can achieve that thing that I've been told I will get if I do it regularly. But the most powerful way of experiencing those things is to do it regularly and naturally experience those benefits rather than be told the benefits. Yes. I think this applies to many things beyond meditation. But I truly think the most important things in life can't really be taught from the outside. They have to be experienced.
- [32:26]
Henry Schuchman
Yes. They sort of grow from within. They ripen. It's much more like, tend the new sapling that you've planted. Don't force it to grow. Tend it and it will grow. Give it the right nutrients, give it the right moisture, and it will grow.
- [32:42]
Dr. Rangan Chatterjee
Yeah. And it's interesting what you said about the sort of optimization culture in which we live. Like if, for example, you have 10 things that you could do well, you could do your strength training, your cardio, your cold plunge, your sauna, your. Your whatever. Right. Some of those things you can experience immediate benefit from. Right. So if cold plunge is your thing and it's not everyone's thing, but let's say it is, you're gonna feel completely different every single time you go in the cold water, you're going to experience a change afterwards.
- [33:17]
Henry Schuchman
Yes.
- [33:18]
Dr. Rangan Chatterjee
So therefore, if you have a list of five or six things to do, and meditation is one of them, because you may not get that obvious benefit every time you meditate, the tendency might be to go, no, I'm gonna leave that one, because I know I'm gonna feel different if I go in the cold bath for 60 seconds. So I think that's one potential issue. I think the other issue is that we're used to doing right. We're a do, do, do culture. And whilst on one level, meditation is doing something, you know, I'm doing my Meditation in another way, it's not doing anything at all. Right, and so.
- [34:00]
Henry Schuchman
That's exactly right. Yeah.
- [34:01]
Dr. Rangan Chatterjee
It's kind of funny that people say they don't have time because the people who say they don't have time, which is a lot of people, they'll also tell you that they're too busy and they have too many things to do. But meditation is not another thing to do. Meditation actually gives you more time to do. You know what I mean?
- [34:18]
Henry Schuchman
Totally. Yeah.
- [34:20]
Dr. Rangan Chatterjee
It's a rest from all the things that you have to do.
- [34:23]
Henry Schuchman
That's exactly right. It isn't another thing that you do in order to get the result that you gonna get from that thing. You put it so well that you'll get the immediate benefits of the cold plunge, for example, or the sauna, whatever. This. No, it's actually letting go of that kind of pursuit. It's really paradoxical. It's counterintuitive. It's. It's coming back to. I think one way to think of it is in time. It lets us just drop down to a deeper life that's already here. It's like coming back to your own true existence. It's like if you thought to your. You may not want to, but think to your deathbed, when you will be facing that ultimate frontier where whatever comes next, it won't be this, you know, you'll be relinquishing this kind of living, you know, well, what about that? What if you could do every day some little thing that it isn't exactly doing that acknowledged the fact that your life is finite in this way? This kind of life is finite. What if you are actually allowing yourself to recognize mortality a little bit every day and tasting the fact that right now you're alive rather than. I'm doing X to accomplish Y, and then I'm gonna do this thing and this thing and this thing to accomplish these things? This is almost like letting go of accomplishing. It's like I'm actually gonna. What am I before I've even thought about accomplishing anything? What am I that doesn't actually need to do anything? I'm so habituated at doing. But that doesn't mean that I've lost something in who I really am that doesn't need to do anything. Yeah, you could say, well, it needs to breathe, it needs to consume, it needs to have water. True. But the actual very bare sort of bones of your being before you're doing, you know, that is available. It's always available. So I think we sort of almost have to start meditating with some idea that we're doing it to do it. And we're doing it because it has benefits that we, one way or another, through science or through word of mouth, we trust that they will bring benefits. There's a little bit of trust, maybe there has to be a little bit, or at least curiosity. I'm gonna give it a try. But if we're convinced enough to give it a try, you then need to give it say a month of doing it nearly every day. You can't do a test on one only that's useful.
- [37:17]
Dr. Rangan Chatterjee
So if someone does want to experiment with bringing meditation into their life, you would say you've gotta make that sort of commitment to yourself that you, you're going to sit down and meditate daily before you start assessing.
- [37:31]
Henry Schuchman
That's right.
- [37:32]
Dr. Rangan Chatterjee
Is this for me? Is it any good? What benefits am I getting from it or not? Unless you've done it for 30 to 40 days, don't even consider that. Basically because I think somebody will go, well, I'll try it for a few days and see. Yeah, but you're sort of saying, well, probably not.
- [37:48]
Henry Schuchman
Yeah, I mean like, like with some supplements or something, you're not going to know in a couple of days if they're really what you need. You know, I mean there's various other health comparisons we could make that it's not an instant thing. This is a bit like that. But you know, the reality is that the part of you that is the non doer, you know, that doesn't need to do. That's already. Okay, that part. This is how I. This is a weird way to say it, but that part recognizes the value of meditation already. We just, it's slightly under the surface and it emerges more over time.
- [38:30]
Dr. Rangan Chatterjee
Yeah. And I guess a question I have for you is, having come across in person probably tens of thousands of meditators now over the course of your career, would you say there's a pattern in terms of what you've seen? Because I guess some people will come to meditation because they're really struggling, you know, they're depressed, they don't like the way that they feel, so they're looking for something to in inverted commas fix them. Right. Whereas you could also use it if, you know, like I've chosen to meditate, not to get me away from something I don't like, but to experience life more fully. So are people who meditate regularly, do you find that they tend to be calmer, less reactive, have a greater sense of inner peace, or does it sort of depend on why you started to engage with meditation in the first place.
- [39:26]
Henry Schuchman
Yeah, that's a great question. I mean, let's say. I would say that overall, yes, everybody's moving towards a calmer, less reactive, more appreciative way of being more alive. I would say meditation actually increases our capacity for life. I mean, it's. Live more is actually a very appropriate slogan, really, or catchword for it. It actually gives you more life, partly because you're just not lost in the impetus, the momentum of the daily grind of what I've got to do. You're starting to actually experience your life as you're doing things. People obviously come into it for different reasons. A whole range of reasons. Broadly speaking, it's somewhere between, you know, I'm having a miserable time, I want to be less miserable, and my life's great. And I'm curious. Yeah, I've heard that you can explore life itself through meditating. So I'd say that, for example, and when I'm leading retreat, like I'll be doing tomorrow, it's gonna be the full range. There'll be people who have just had a catastrophic loss. There are people who might have had a catastrophic diagnosis. There'll be people who are just in the fullness of life, having a great time, riding. Their projects are all flourishing, and they've got this little acre of curiosity, and they really want to explore, actually, what is this thing being alive? And am I fully sort of connected with who I most deeply am? Can I explore who I am? I've assumed I know who I am all these years. What if I can actually explore more deeply? Well, what is this thing being Henry? You know, what is that? What's actually happening? And who really am I, that those things. Meditation is actually great for all of them. You know, it really can meet each of us where we need to be met. And I think, well, how is that possible? And one of the things that people will hear about meditation that may even put them off is, like, it's about being in the present moment. Well, of course I'm in the present moment. You know, I'm in the present moment all through the day, actually. You know, in a way, not really. There's the difference between, yeah, knowing I want to order that coffee, I'm walking through the station, I'm going into the meeting, I'm doing the sales call or whatever, knowing that I'm doing those things versus actually doing all the same things, but richly present for them, really experiencing it. And it's very different. And when we're really, really present time, it changes. It does. You know, it's not this ticker tape, clock time. It's the richness of being, you know, and that is really where we find this fuller life. This. That's where we find the more life, you know, because we're not. There's a tyranny of time, of the clock.
- [42:40]
Dr. Rangan Chatterjee
I think you said something really important there. A lot of people, as you said, they might get put off saying, yeah, it really helps you be present. Well, what does that mean? Why do I need to be present? But presence is literally all that you have. Right. If you're not present, you're not actually experiencing life. You're just trying to plan for the future or you're ruminating on the past, but you're not actually living. As you say, you're operating at the level of time travel in your mind.
- [43:10]
Henry Schuchman
Yes.
- [43:11]
Dr. Rangan Chatterjee
But everything is always happening only in the present moment. Even your recollection of the past is happening now.
- [43:18]
Henry Schuchman
Exactly. Right, Exactly.
- [43:20]
Dr. Rangan Chatterjee
So what happened in the past isn't actually happening anymore.
- [43:24]
Henry Schuchman
No.
- [43:25]
Dr. Rangan Chatterjee
But you constantly thinking about it is dragging the past into your present. Yes. So I don't think there's anything greater than actually being able to be in the present moment and experience it. If I'll say one of the things that I have really got from using the Way, and we'll get to this, at some point in this conversation about the hindrances you write about the five Hindrances and Original Love. And you know how. How much I love that book. But one thing I got from your meditation that I also remember speaking to Geelong Thuptin about, he's a monk from a different tradition. And one of the things I think when Thuptin came on this show, he was talking to me about if you're experiencing pain, if you can actually sit with that pain, the pain starts to change. So it's not about saying, oh, my God, I'm in pain. I don't want to be in pain. It's like, I'm in pain. Now let me really experience that pain and be present with that pain and being okay with that pain. And by doing so, the nature of that pain starts to change.
- [44:37]
Henry Schuchman
Absolutely.
- [44:38]
Dr. Rangan Chatterjee
Which is so profound when you're not used to thinking like that.
- [44:44]
Henry Schuchman
Yes. Because you automatically think, I want to get rid of it.
- [44:47]
Dr. Rangan Chatterjee
Exactly.
- [44:47]
Henry Schuchman
Either distract myself from it or just get rid of it.
- [44:50]
Dr. Rangan Chatterjee
But the pain is there for a reason. Why not try and make friends with the pain.
- [44:54]
Henry Schuchman
Exactly.
- [44:55]
Dr. Rangan Chatterjee
And then see what happens.
- [44:56]
Henry Schuchman
Exactly. And this applies to emotional Pain. If we can learn to experience the sensory side of an emotion, that's to say the physical side of it that a feeling in the body, it's usually chest area or diaphragm area. So somewhere in the upper torso, usually. There's some research that says it's usually 94% in the chest.
- [45:18]
Dr. Rangan Chatterjee
Wow.
- [45:19]
Henry Schuchman
But depending on the emotion, actually, with anxiety, 94% of people, this is some research, they tend to experience it in the chest if they look for it. And the other 6% is a little bit lower. But be that as it may, if we learn to experience our emotions and as body sensations rather, then we stop being so caught up in the stories that are going on in our minds.
- [45:44]
Dr. Rangan Chatterjee
And why is that helpful? Why, for example, is it important if you struggle with anxiety to be able to locate where that is in your body? What's the problem with going, I'm anxious. I don't wanna feel anxious. Let me distract myself on Instagram.
- [45:59]
Henry Schuchman
Yeah. Well, if you distract yourself from it, you haven't really advanced in any way. You're still, you know, the distraction will end and you'll be back. And it'll be back. It may not be back immediately, but it'll just come back. If we can learn to be with difficult emotions, and they're called difficult because they are difficult to be with, but if we can learn to be with them, then we have a chance to grow our capacity. Basically, as human beings, we're sort of growing because we can hold what we previously couldn't hold. We can learn to host a difficult feeling, to actually let it be part of our experience. And once we can hold it and not try to push it away and not try to distract from has a chance to change. And so this actually, it all interrelates. The mind we're talking about was like a time traveler. It'll go to future scenarios and past scenarios, simulations, almost in the mind. You know, the body can't do that. The body doesn't do time travel. So once we get out of the stories we're telling ourselves about an emotion, for example, anxiety or restlessness, if we just stay in the thought loops around it, nothing's gonna happen. We're just gonna stay in the thought loops. If we get down to the sensation of it in the body now we're actually in the present moment because the body can't do time travel. So if we. So this has a double benefit. One, we start to be present. Secondly, we've got the chance to develop the capacity to be with what we find difficult Emotionally, rather than push it away. In other words, we move from resistance, pushing away. I don't want this to letting it be. And exactly as your friend Tipton was saying, once we can do that, it can start to change. It can't do it. When we're resisting it, it tends to actually even sometimes get stronger.
- [48:10]
Dr. Rangan Chatterjee
Yeah, what you resist persists.
- [48:11]
Henry Schuchman
Right, exactly. But once we can. Once we. And it's again, it's about that sort of vulnerability, that tenderness, that softening. And, you know, this is how we work with our inner life. It's not with the same kind of, you know, I'm gonna conquer it, or whatever our mindset might be about the outer life. It doesn't work with the inner life. You know, and if we tried to make it work, we'd end up. Well, we do end up having a shallower life, a brittle life. And, you know, and we may probably have to keep compensating with alcohol or something to get through it, but actually to tenderize ourselves and let ourselves have the emotions we have, this is how we work with the hindrances that you mentioned earlier. It's through learning to be with them, not resist them, not push them away, be with them. And actually, that's a great path of growth. We're learning, we're developing as emotional creatures. Our hearts are growing. We're getting more into sort of living from the heart. Not just the mind, the heart too. And that makes life so much richer. And, you know, I think if we don't have time in our day, when we're still on a regular basis, I don't know how easy it is to do that exactly.
- [49:33]
Dr. Rangan Chatterjee
Solitude, I think, is so essential these days as the world is getting noisier and noisier. I think you need respite from that. Not just once a week, every single day. And of course, meditation is one way in which you can do that. Henry, if someone's listening to this and they're thinking, okay, all right, I've heard enough, I need to. Or I want to give this meditation thing a go. Right. Earlier on you said that. Look, before you judge whether it's working for you or not, whatever that means, you know, give it at least 30 days, maybe even 40 days. Right. And in Original Love, which is, I think, your most recent book, I know there's a section where you actually write about, you know, at the start, you really want to focus on consistency. Right. Instead of just doing one 20 minute session once a week, you're much better off doing five minutes a day. And even those five minutes a day will start to give you benefits, right? So let's imagine we're talking to that beginner, someone who's never done it before. And we could talk about it through the lens of your app if you want. Because you guys, you know, you very kindly given my audience 30 days of free meditations to try, right? So people can actually see if it's their thing or not. So let's say someone wants to do that. I don't know, how do they start? You know, when do they do it in the day? You know, are there better times than other times? You know? So let's just make this bit super practical for people who actually want to get going with meditation. Today's episode is sponsored by AG1, a daily health drink that has been in my own life for over seven years now. This is the time of year when our immune systems are under the most pressure. Between spending more time indoors, travel and seasonal bugs, the it's natural to look for extra ways to support our immune defenses. But most people don't want to juggle multiple pills. They want something simple, effective and easy to stick with. AG1 is a daily health drink that provides key immunity supporting nutrients, vitamin C, vitamin A, zinc and selenium, all of which contribute to the normal function of the immune system. These nutrients are included in highly bioavailable forms, meaning they are much easier for the body to absorb and use. Backed by clinical research, expert formulation and continuous improvement, AG1 has been in my own life for around seven years now. And each batch is independently tested for quality and safety. That's how they guarantee what's in your scoop and what's not. And the best thing, of course, is that all this goodness comes in one convenient, tasty daily serving for a limited time only. Get a free AG1 flavour sampler and AGZ sampler to try all the flavors, plus free vitamin D3 and K2 and AG1 welcome kit with your first AG1 subscription order. That's $87 in free gifts for first time subscribers. See all details@drinkag1.com LiveMore.
- [53:14]
Henry Schuchman
Yeah, great. So I would say here's the ideal and then there's modifications for you. The absolute ideal is to do it as early as possible in the day. The reason it's easiest then is that we just haven't yet got caught up in the current of the day. There's. Once we, you know, once we've reached for the phone or once we've started making breakfast with kids, it's game over for me. Yeah, I'M with you. And I feel that is that definitely that's the best way to do it if we can. But some people just can't.
- [53:46]
Dr. Rangan Chatterjee
Yeah.
- [53:46]
Henry Schuchman
You know, so then what I recommend is try to do it right before a meal. So let's say you've got a lunch break. Don't just immediately open the Tupperware and start eating. Do it right before you start eating. It's quite nice to do it before a meal because you've got the meal to look forward to, but you've deferred the meal and there's a pleasure just in deferring it. Because if just that little bit of sort of honey, we're gonna just wait a moment, you know, that kind of just little bit of self discipline. I use the word cautiously, but little bit of self discipline. I'm not gonna eat rice just now. 10 minutes. I'm just gonna do my meditation first. You enjoy the meal all the more and you'll have done your meditation. So if you can't do it first thing, try to do it maybe before lunch. If you can't do it then. And the moment you come home from work, you're just caught up in kids stuff or whatever. Just do it before the end of the day. Some people do it as a wind down before they go to sleep. That's also okay. It actually, I mean, it's far more important to do it during the day at some point than to do it early in the day.
- [55:01]
Dr. Rangan Chatterjee
Yeah. So don't aim if you can't do it at the perfect time of day. Don't worry about it.
- [55:06]
Henry Schuchman
Not at all.
- [55:06]
Dr. Rangan Chatterjee
But if you want to commit to this practice, just make sure you do it at some point.
- [55:10]
Henry Schuchman
Yeah. Don't like, like I will not put my head on a pillow until I've done it, you know, and actually, I mean, I know people who that's all they've ever done. It's always been lasting at night. And that has huge benefits from the practice. You know, it's because they've just locked it in. So the second thing I'd say is make the decision upstream. I've decided I'm gonna try meditating for 30 days so you don't have to keep revisiting that decision every time you're about to do it. You see what I mean? You don't say today, shall I do it or not? No, you've already made the decision. I'm gonna give it a 30 day trial. You know, and so therefore you don't have to make the decision many times you made it once. That makes it a lot easier how to hold yourself to it. Well, again, you just say, I'm not going to go to bed without doing it. And maybe I'm ready for bed. I'm going to sit on the edge of the bed and do it and then I'm going to lie down. Or worst case scenario, I'm actually going to lie down and do it lying down. That's okay. It's better than, you know, just going to sleep without having done it. So we've got to be pragmatic about fitting it into our day with morning early being optimal, but all of it's okay. So that's a couple of things. For beginners, it's actually better not to do it right after a meal. It's just a little bit easier if your stomach isn't full. That's the wisdom of the ages. They always say that about it. At a certain point it won't make much difference, but early on it does.
- [56:46]
Dr. Rangan Chatterjee
Okay, that's interesting.
- [56:47]
Henry Schuchman
So that's something. Sometimes people stack it with exercise, you know, and probably you do it after. After exercise, you know the way at the end of a yoga class, there's often a little bit of meditation. So when you've been working out with your body, you're a little bit more in your body. It can make it a bit easier to get into meditation, so you can tack it onto something you're doing anyway.
- [57:12]
Dr. Rangan Chatterjee
And what about for people who like to start, you know, their day with a cup of tea or coffee?
- [57:18]
Henry Schuchman
Yes.
- [57:19]
Dr. Rangan Chatterjee
Is it better or advisable to meditate before that? Or can you have that caffeinated drink first before you meditate? Or does it not make any difference?
- [57:28]
Henry Schuchman
You totally can have it before. I have to admit, I often do that myself, actually. And tea has a long relationship with meditation. So I would say this. If you really want a coffee or tea, make it and immediately bring it to where you're gonna meditate and sort of sip it right where you are. And if it's really hot, you know, have a little bit of it and just let it sit there, do your 10 minutes and then finish it, you know, so don't have the tea. I mean, we're getting really precise now. But if you have the tea sort of separately from your place of meditation, you might get caught up in other stuff and not get to the place of meditation, if that makes sense.
- [58:12]
Dr. Rangan Chatterjee
Okay. And you mentioned 10 minutes there. And again, just to make sure this is practical for people. I know in page 56, I think of Original love. You have this sort of guide, you know, practice. It's how long and what time of day.
- [58:27]
Henry Schuchman
And,
- [58:29]
Dr. Rangan Chatterjee
you know, a target level of duration ultimately might be 20 minutes, but it's way better to do five minutes every day than 20 minutes twice a week. You say that when you're starting, don't do it for too long. Five minutes is a perfectly fine starting dose. I think that's so helpful. Right. Because if you're not used to sitting in silence with your internal world, 20 minutes can be a long time initially. Right?
- [59:01]
Henry Schuchman
Yes.
- [59:02]
Dr. Rangan Chatterjee
Five minutes can seem a long time, but five minutes feels very achievable to people.
- [59:06]
Henry Schuchman
Yes.
- [59:06]
Dr. Rangan Chatterjee
And so I would say to anyone listening, if you've ever thought about meditation and, you know it's piqued your interest, why couldn't you commit to doing five minutes a day for the next 30 days?
- [59:20]
Henry Schuchman
Yes, yes, you could do. You could. Yeah.
- [59:23]
Dr. Rangan Chatterjee
You know, and if you. If you say you can't, you're, you know, there will be a reason that you're. There'll be an obstacle you're putting in the way of doing it, because there's no reason any one of us can't do something for five minutes a day for 30 days.
- [59:37]
Henry Schuchman
Exactly. And I bet many, many people have spent at least five minutes a day mindlessly on the phone, for sure.
- [59:44]
Dr. Rangan Chatterjee
But they'll say they don't have time for meditation, but they've got the time to scroll for that long. And I'm not having to go at people. I'm saying there's a perception of. It feels different. It feels, for some people, Henry, harder, because it's. I think there's a perception that I'm going to do it wrong or I don't know how to do it. And I kind of feel that people think meditation is something that it isn't.
- [60:09]
Henry Schuchman
Yeah, exactly. I think that this is. I'm very. I really understand this. I had it myself. I thought when I started that meditation meant what I now know means an experienced meditator experiences. I thought it had to be this sort of very peaceful, serene, happy, clear, no thoughts arising, blissed out or something like that. I thought it had to mean that. It doesn't at all. It's warts and all. It's a total acceptance of how we are. So just sitting down and being with ourselves as we are, that is it, you know, and so having a little bit of guidance also is a really helpful thing. I actually didn't have that myself when I started. I was just on my own doing it. I Did the deep end 20 minutes twice a day, actually.
- [61:03]
Dr. Rangan Chatterjee
You went all in.
- [61:04]
Henry Schuchman
Yeah, all in. Because that's how I was taught, and I'm very grateful that I was. But I now know that that is by no means the only way to do it. So I'd say with the way, we've got a bit of a halfway house. Our sits are basically 10 minutes. You can increase the length if you want, but because it's quite closely guided, I think actually everybody can follow the way from the start.
- [61:27]
Dr. Rangan Chatterjee
100. And before you know it, the 10 minutes is up.
- [61:29]
Henry Schuchman
Right.
- [61:30]
Dr. Rangan Chatterjee
Before you know it.
- [61:31]
Henry Schuchman
Yeah.
- [61:31]
Dr. Rangan Chatterjee
Oh, you know, Henry's asking me to open my eyes now and. And get ready to get back into the world. So it feels very, very doable. One of the things I love about the Way the most is the fact that there's no choice. Okay. It's because most of these apps, and of course, there are lots of very good apps out there. Right. But a lot of them, you go on and you have to choose what you are going to do from this vast library of content. And every time you have to make a decision, you know, you are using up some of your cognitive reserve. It can be stressful sometimes, you know. Which one of these wonderful meditations shall I do? I think literally, I think one of the best things about the Way is that there isn't a choice. You go on and you do the next meditation. And fans of this podcast, people who've read my book on happiness will know that chapter two is called Eliminate Choice. And I talk about the problems of too much choice in our lives and why eliminating choice where we can in our life can simplify life massively. And then when I downloaded the Way many, many months ago, I was like, oh, my God, I love it. There is no choice. But that's liberating. It's actually, you know, because why do you need to choose each day? What kind of meditation am I up for doing? It's hard enough for people to actually get going with a meditation practice, let alone choose the flavor and type of meditation they want.
- [63:02]
Henry Schuchman
Yes.
- [63:03]
Dr. Rangan Chatterjee
So was that quite an intentional choice when you were sort of putting together the app?
- [63:07]
Henry Schuchman
Totally. I would almost say that was the reason we created the app, was that it should be a single pathway without any choice. And the challenge was how to create a pathway that's a path of training, takes you deeper, gently, gradually exploring different aspects of meditation in a way that really made sense. That was the challenge, and that was the joy for me to be able to actually have this way. Of sharing with, thankfully, I mean, amazingly many people already, you know, sharing what I've learned, you know, and what I've through hard, hard won and hard earned, sort of, you know, a lot of work on the meditation cushion over the decades. I sort of learned that, yeah, there are these different dimensions of the practice, different aspects of the practice, and they kind of work somewhat in a sequence.
- [64:01]
Dr. Rangan Chatterjee
Yeah. I mean, you know, you keep going and then a lesson that perhaps you didn't fully get first time round, you revisit a few weeks later. And because you've done other elements of practice in those weeks in between, sometimes it just lands differently. You're like, oh, I get it now. Oh, you know, I didn't get it first time around. But now I get what he means when he's saying that. But I think what you need, which is what you've been talking about during this podcast so far, and we assist. You need to trust the process.
- [64:36]
Henry Schuchman
That's right. That's right.
- [64:37]
Dr. Rangan Chatterjee
You need to make the commitment to yourself that I'm gonna show up and sit on the meditation cushion, the metaphorical cushion. If you don't use a cushion every day, and trust that over time, those benefits will start to infiltrate my life.
- [64:53]
Henry Schuchman
Exactly. It's really. I feel somehow sometimes that it's just. It's like a process of putting ourselves in the way of something larger than us, you know, that we're opening up just a little tiny bit the door to sort of not having the full picture. Maybe I don't know everything about what my life really is, and I'm just gonna follow this path and let myself follow it and. And trust that the process is gonna take care of itself. And so that, in other words, there's some sort of wisdom that has been handed down over the thousands of years. And it's, of course, in many, many different traditions, many, many ways about our human nature that can gradually grow in us. It's not. We're being sort of given something. We're just being helped to discover something about who we actually already are. And it just takes time. And so if we have a path that we can follow, we just trust the path.
- [65:57]
Dr. Rangan Chatterjee
Yeah. Do you find, you know, being someone who's meditated for so long, you're at the moment in the uk, you live in New Mexico, in America, and you're in the UK and you're traveling around. Okay, so you've been in Scotland. You just come down to my studio today, then you're going to London. When the inevitabilities of life kick in travel delays. Right. You're taking the British Rail service at the moment and it's been cold recently. And when it gets to about 2 degrees, things stop working as efficiently as they might do. Right. Would you say that. I know it's been years since you started meditating, so I don't know if you can. Where you compare before and after, but would you say you're just generally more patient or when a train is delayed or let's say you miss your connection. Do you find that you're less likely to get stressed out by these things because of your practice on the meditation cushion?
- [67:01]
Henry Schuchman
Yeah, I can honestly say that I do get less stressed, less stressed out. I do. It's not that I sort of never ever would, but I generally don't. I'd get more bothered by people I love going through a hard time. That's what would engage more, you know, more of a reaction in me is when I'm really somebody I really care about is having a hard time. That can be very hard. But here's the thing is like what it really comes down to is that the sense of, of. I don't know if this is gonna sound too strange, but of a kind of goodness in life itself, a goodness in awareness itself, a goodness in being present itself. I sense that very easily. And so very often when I'm. If I've been going through sort of turbulent time and I've got a little off track, I sit and I just. Sooner or later I'm just gonna find there's this goodness. It's just present and it doesn't feel like it's conditional. It doesn't feel like this goodness is dependent on the right conditions. It feels like it's always been here and this life is floating on it, you know, so it's like then the train is late. I mean, it's just.
- [68:26]
Dr. Rangan Chatterjee
It doesn't compare with it kind of thing.
- [68:28]
Henry Schuchman
Yeah, it just doesn't compare because this goodness is so good. And I have to say I'm not a sort of faith based thing. I'm non religious basically. And I probably pushed. Actually I'd say I'm kind of an atheist or at least an agnostic. But I totally feel that there's something in the very fabric of our being and of our consciousness that's so universal, that's unconditionally good, you know, And I can't explain it, but I'm convinced that it's real. And I don't think of it as a theological thing at all.
- [69:09]
Dr. Rangan Chatterjee
No, I think it is who we all are. I don't think this division that we perceive these days is real in the sense that it is real, but it's a downstream consequence. I think ultimately who we are at our core is good.
- [69:23]
Henry Schuchman
Yeah.
- [69:23]
Dr. Rangan Chatterjee
It's compassionate. It's kind.
- [69:25]
Henry Schuchman
Yes.
- [69:26]
Dr. Rangan Chatterjee
I remember when you first came on the podcast, Henry, a few months ago. I think I started off by asking you what you thought of the Dalai Lama quotes. I think it was. I think he said if every 8 year old was taught how to meditate, we'd solve all human suffering within a generation. Or something like that.
- [69:49]
Henry Schuchman
Something like that, yeah.
- [69:52]
Dr. Rangan Chatterjee
And I think when you meditate regularly, I think you do access this kindness and you want to be good to yourself and to the world around you. On page 211 of Original Love, I underlined a paragraph that I think speaks to this idea. In the end, the thing that matters is our heart and how much it breaks open. It wouldn't be wrong to view the entirety of a life of growth through meditation practice as an ever more breaking heart. A heart that can handle ever more heartbreak and still be at peace. And no love. I mean, that's just so beautiful, Henry. And I would say one of my intentions going to 2026, is to try, to the best of my ability, to live each and every single day with an open heart. I think that's the most important thing I can do in life, is live with an open heart and notice if there's ever a tendency for your heart to close. Right?
- [71:02]
Henry Schuchman
Yes.
- [71:03]
Dr. Rangan Chatterjee
And I think these days I can notice it early. Go, oh, there it is. Hold on. Okay. That you don't need to close your heart. You, you know, can you be compassionate? Can you love people? Can you want the best for people? Can you do stuff for others without any expectation of them doing anything in return for you? These are things that I have been thinking a lot about over the past few years. And I find that when I can live with an open heart, when I want to do the right thing, not so that people will say I did the right thing or. Or so that I can gain thanks for doing the right thing, just because I know it's the right thing to do and it feels good for me, that's when I'm living my best life. And I feel meditation helps me access that state more often.
- [71:50]
Henry Schuchman
I fully agree. I really think in the end that's. Its true purpose, is to help our human hearts be fully open. And I also, I actually feel that the more open our hearts are, the more intrinsic connection we discover there's something about the fully open heart that just ends separation. It really. On ultimate level, I think there's a way that our hearts actually bring us to some kind of ground of being that all things are part of. Yeah. And that we really can we truly. Again, it's not. This isn't found through dogma or doctrine or any real belief system. Actually. It's found through our own experience. And that's what I love most about meditation, that it's so shockingly simple. It's just being here. And that in just being here, we could find this boundless love. I don't understand it, but I know it's real and it connects us with everything.
- [73:11]
Dr. Rangan Chatterjee
One of the things I think about when I think about meditation is that even the word meditation, in some ways, I won't say it's misleading, but there's a perception if we hear the word meditation, that it's one thing, Right. Oh, you're meditating. You're either meditating or you're not meditating. But it feels like meditation is almost the umbrella term for us to start examining our internal worlds. And there are so many different ways to meditate. You know, very, very simply, you've got focused attention via open awareness. Right. They're both meditation practices, but they're a different way of experiencing meditation. So perhaps you could explain what was the difference and when might we want to focus attention versus when might we want open awareness?
- [74:05]
Henry Schuchman
Yeah, that's right. And I mean, there are probably thousands of forms of meditation. That's two big families. Focused attention, open awareness. And actually, in the way we weave between the two, we use both. But focused attention would be the classic kind of thing that people think of meditation as. Being is following the breath. I gotta stay aware of my breath as it comes and goes. And that's great. That's fine. Open awareness is more like, I don't have a particular thing I'm gonna be aware of, but I'm gonna be aware of whatever arises in experience. So I might find I'm feeling the seat beneath my buttocks fine. I'm aware of light on my eyelids, or even my eyes might be open. I'm aware of colors and shapes, and now I'm aware of sound and so on. So open awareness is wide open to whatever arises. And focused attention, it could be trained on anything. We do both in the app, but we're sort of building up a picture gradually over time that we're recognizing. Oh, yeah, that sound I'm hearing. Oh, yeah, that's seeing. I'm seeing. Oh, yeah. This is sensing the inner body sensation. This is emotion sensation. These are thoughts I'm hearing in my mind or images I'm seeing in my mind. So we're gradually getting a fuller and fuller picture of all the dimensions of our experience.
- [75:28]
Dr. Rangan Chatterjee
Yeah, your experience is so much deeper and more enhanced. That's honestly the thing I said before about what I've. One of the big benefits I have experienced since using the Way is I feel that, you know, if my experience before was two dimensional, it now feels like it's nine dimensional. Right. I'm just so much more aware of everything, like it's richer.
- [75:57]
Henry Schuchman
Yeah.
- [75:58]
Dr. Rangan Chatterjee
So it's easier to be in silence because there is so much richness in the silence. And I feel you've done a great job in the app of actually helping us experiencing all these different things.
- [76:13]
Henry Schuchman
I'm happy to hear it, of course, but that is exactly the point that we've been given such a rich experience, but we haven't really been helped to recognize that usually from a young age we've been drilled in learning stuff and absorbing knowledge and information rather than how to live, how to experience the richness.
- [76:38]
Dr. Rangan Chatterjee
I wish kids were all taught to meditate at school, at primary school.
- [76:42]
Henry Schuchman
Well, many are. We used to have a program actually helping teachers in public schools in our region in the US just do little hits of meditation in the classroom. And I think there's quite a few programs like that now. May there be more, you know. Yeah, yeah.
- [77:00]
Dr. Rangan Chatterjee
Before you mentioned that when you host retreats like you are tomorrow, people come for all kinds of different reasons. Some people may have experienced great loss. Right. And when you said that, I thought, how does meditation help someone? Or how might it help someone deal with grief?
- [77:22]
Henry Schuchman
Yeah. I feel we've all got deep wisdom in us and there's something about this practice that helps us access that. And that wisdom is large enough to understand loss and grief, to be with loss and grief. And even if that doesn't come up immediately, the practice doesn't shut down grief. It doesn't shut it down. It provides a space in which somebody can be with their grief because grief is a human experience. It's a beautiful deep part of how we cope with very difficult things. And it's not something we need to shut down, actually. But of course, we live in a grief avoidant culture, a culture that really, on the whole, doesn't like grief, doesn't believe in it, but it's the most natural thing. So meditation gives us a space in which we can know our grief and feel it and be with it. And basically it teaches us, you know, to be. To let a broken heart become an open heart, you know, rather than thinking a heartbreak is something I've got to. I've got to fix. No, it's gonna teach me something. It's gonna teach me how to live with an open heart, you know, so that's. Meditation is providing a context. It's giving space and time for that to develop, you know, so that's. At the simplest level, it's just space and time to be with what we're going through.
- [79:02]
Dr. Rangan Chatterjee
What about trauma? A lot of people struggle with trauma.
- [79:05]
Henry Schuchman
Yeah.
- [79:06]
Dr. Rangan Chatterjee
How can meditation help people process their trauma?
- [79:10]
Henry Schuchman
Yeah, I mean, I feel with trauma comes in many forms and has many causes. Complex trauma and childhood trauma and immediate kind of catastrophic event trauma. They're all a little different. Although of course, there's common threads. I think, on the whole meditation, I think of it as a part of a support for someone dealing with trauma and how to process it. They may also need some other kinds of help and support with therapeutic or whatever. Other kinds of help. There's a lot of research now, I think, on actually the body is a way to work with trauma. Bessel Van der Kolk's amazing book, the Body Keeps the Score. She talks about that dance and sport and things that let those be part of the trauma release process.
- [79:59]
Dr. Rangan Chatterjee
Yeah. I think meditation can also help us be happier. Happiness doesn't mean just having a smile on our face the whole time, but there is this deep sense of happiness that I think we all do want and we can all access. And, you know, there are so many bits of writing in Original Love that I just love. But I just wanted to read you this section from page 87, which I think really speaks to another one of the benefits of meditation that I think many people want, even if they don't know they want it. Right. All the way through the different possible levels of meditation practice, we're learning to be happier with less. We're becoming less focused on what we want and learning to mind less when what we don't want is showing up. I love that. Learning to mind less when what we don't want is showing up. We're discovering an intrinsic happiness within. And so our concern with outer circumstances is gently tempered and lessened. We're developing a stability of character. We could say independent off condition. I just love that so much. It so speaks to my soul, this idea that actually we can learn to be happier with less. I feel that's been one of the big changes with me, Henry, over the last decade or so, I really feel. I just don't want much stuff these days. I'm happy with me and where I'm at in life and what I do and who I am. It's funny. A lot of people get seduced by advertising, don't they? But I think you can only get seduced by advertising when there's something lacking within you.
- [81:58]
Henry Schuchman
Yes. And see how, like, just the way you describe that. I could totally feel it as well. Like the peace and the freedom when you're already. Okay.
- [82:09]
Dr. Rangan Chatterjee
Exactly.
- [82:11]
Henry Schuchman
Yeah.
- [82:11]
Dr. Rangan Chatterjee
Yeah.
- [82:12]
Henry Schuchman
And, you know. And it's available to all of us. That's the thing I also always really want to convey with meditation. It's not something special in the sense that everybody has access to it and the fruits of it. That being at home in your own being is totally available to everyone. Yeah. There could be exceptional circumstances where. Circumstances that are so horrific that they're really pressing in and they need to be addressed before we could be thinking about this. But outside of that, basically you don't have to be remarkable in any way. You know, it's just absolutely ordinary. But we're not used to looking for it or finding it. So it seems not ordinary, but it is ordinary. Everybody's got it. And so I'm really hoping that we can be part of the. Making it better recognized, better known that there's this totally ordinary thing that's so good that everybody has. And when we find it, when we're at home like that in ourselves, we just automatically don't want to create so much harm. And we feel less aggression and hate and we don't want to be. We're less prone to being kind of riled up.
- [83:36]
Dr. Rangan Chatterjee
Yeah. And that's honestly how I believe we change the world. It's one person at a time. I think the change that we all want in the world doesn't actually come from the outside in. It comes from the inside out. If I'm able to change my internal experience of life and I always show it with an open heart, then that permeates to everyone I interact with. My family, the supermarket attendants, the barista who makes me come, whatever, you know, that permeates that. And then they're more likely to do that in their life. Right. I think too often we're waiting for the outside world to change. And when the outside world changes, we'll change. I'm not sure. I think that's the best way to really create this big seismic shift across the world. I think, literally, it happens one person at a time. And meditation can help us live in a much more kind and considerate way. And if we all start doing that, hence the Dalai Lama quote, right?
- [84:43]
Henry Schuchman
Yes, exactly.
- [84:45]
Dr. Rangan Chatterjee
The world will change.
- [84:46]
Henry Schuchman
Yes, yes, yes.
- [84:47]
Dr. Rangan Chatterjee
But the responsibility is on all of us. I think, on an individual level, that if we can sit with the reality of life and commit to something like meditation, we will change, and therefore the people around you will change also.
- [85:02]
Henry Schuchman
Exactly.
- [85:03]
Dr. Rangan Chatterjee
You can imagine if that's on a mass scale.
- [85:05]
Henry Schuchman
Yes.
- [85:05]
Dr. Rangan Chatterjee
Well, that's how you create a new world.
- [85:07]
Henry Schuchman
Exactly. Beautiful. Exactly. Because we really are already so interconnected anyway.
- [85:13]
Dr. Rangan Chatterjee
Exactly.
- [85:14]
Henry Schuchman
And, you know, it is exactly that ripple that just compounds and compounds as it goes.
- [85:21]
Dr. Rangan Chatterjee
One of the things I meant to talk to you about in our first conversation, which you didn't get to, and I'd love to talk about it today, is Cohen's. Okay. Now, until I came across your work and read Original Love, I had never heard of a Cohen. Right. So your, I guess, tradition of meditation is the Zen tradition. Right.
- [85:42]
Henry Schuchman
I'd say I've been trained deeply in that. And it's broader. I've done various kinds of training, but that's my deepest training. Yeah.
- [85:50]
Dr. Rangan Chatterjee
Okay. And I guess maybe for people like me who don't fully understand the meaning of Zen, you know, it's. First of all, it's a gorgeous word, but what does it actually mean?
- [86:02]
Henry Schuchman
Yeah, Zen is a form of Buddhism, basically, that evolved in China. And, you know, they claim that it really started in India. Perhaps there's some truth to that. And then it came to China, and then it spread throughout East Asia and became Zen, as we know it is largely a Japanese version of what was developed in China, somewhat, anyway. Essentially, it's a very stripped down, sparse, spare form of Buddhism. So there's really. It's mostly about just the meditation. And it's usually very simple meditation. Follow the breath, or don't even do that, just be with whatever arises. So that's sort of at its heart is approximately that. But one of the things that it has done is pay special attention sometimes to what we might call experiences of awakening. That's to say, sudden shifts when we just feel the world and ourself in a totally different way, when we really get a sudden hit, that there's no gap between me and everything, or I hardly exist. I'm just everything else, you know? And I see that my sense of self has been in some ways an invention or an imagined constructed thing. So you can have these very strong revelatory moments when we experience ourselves in the world in a different way. They're beautiful, beautiful, beautiful thing. Usually very meaningful for somebody and can really change how we feel about life. So Zen acknowledges that, and it has provided these little phrases have come out of the tradition of awakened Zen masters over the centuries, over the millennia, that are really strange, but the idea is that they can help precipitate that kind of shift in how we experience things. A famous one would be, you know, the sound of two hands clapping. But what is the sound of one hand? That's a famous one. What is the sound of one hand?
- [88:10]
Dr. Rangan Chatterjee
And can I just ask, right, Is there a right answer to all of these koans, or is the interpretation personal and individual?
- [88:21]
Henry Schuchman
Yes, definitely personal. There isn't a right answer. They're simply little goads or catalysts that sometimes can provoke a really different way of experiencing the world.
- [88:36]
Dr. Rangan Chatterjee
Yeah, and.
- [88:36]
Henry Schuchman
But, you know, they're very beautiful and remarkable, but they're not.
- [88:42]
Dr. Rangan Chatterjee
That's quite advanced practice, isn't it?
- [88:43]
Henry Schuchman
I think so.
- [88:44]
Dr. Rangan Chatterjee
That's not. But if, you know, if you're someone who's about to embark on this five minutes a day for 30 days as a way of trying to get into meditation, you wouldn't necessarily recommend you deal with Cohens just yet.
- [88:58]
Henry Schuchman
Exactly. Don't worry about them at all. That's when we've really embedded in practice. We've got a deep practice growing. And if we're curious, the one I
- [89:07]
Dr. Rangan Chatterjee
really like, I can't remember now, but my recollection of this one, and please correct me if I've got any part of this incorrect, but it's the one where the man walks into the butcher shop and asks the butcher, which is the best piece of meat? The butcher says, every piece is the best piece.
- [89:28]
Henry Schuchman
Yes, yes.
- [89:30]
Dr. Rangan Chatterjee
Now, I think the reason I really like that is because I felt immediately, intuitively, that I understood it, or at least whether I understood it the way it was designed to be understood, that I can't say, but I at least heard it and I thought, I think I get that. So what I get from that, Cohen, is a couple of things. You know which piece of meat is the best piece? The butcher says every piece is the best piece. The first thing I get from that is this idea that every moment is unique. Every single moment has its own essence and can't be compared to any other moment because that moment has a separate essence. So therefore, every single piece of meat that I might want to buy from this butcher is perfect in its own right. That's one thing that I take from that. The other Element that I take when I hear that Cohen is life is just perspective. Right? Who says what is the best piece? Best piece compared to what? Can you experience every moment knowing this to be the perfect moment for you? Every piece of meat in the shop, I could buy it, cook it. Can you savor every single one in the same way, knowing that they're all gonna taste different? But you saying that that tastes better than that one is a judgment, It's a perception that I'm putting onto that moment. The moment is simply me experiencing the piece of meat that I bought. If I start to judge one piece as better than another, that judgment is where a lot of problems start to come in other aspects of our life. So that's. Anyway, please feel free to comment, but that's where I get to when I think about that Cohen.
- [91:40]
Henry Schuchman
Fantastic. Fantastic.
- [91:42]
Dr. Rangan Chatterjee
Two out of five.
- [91:43]
Henry Schuchman
No, no, no, no, no. You nailed it. Beautiful. I mean, imagine like.
- [91:48]
Dr. Rangan Chatterjee
Is that what you think they meant?
- [91:50]
Henry Schuchman
I'm not gonna say definitively. I don't want to say definitively. Cause one of the things about them is that they're open ended. They're not closing the book. Here's the right answer. No, it's what does it provoke in somebody who hears it? What does it fertilize in somebody who hears it? But staying with that one, I mean, this very moment now, for anybody listening, just this very moment, what if this is the best moment? No matter what we might be going
- [92:29]
Dr. Rangan Chatterjee
through,
- [92:31]
Henry Schuchman
this very moment, I mean, you said it very well wrong. And like, actually this is truly the only moment. This right now is what is. Just this, right now, this is what is. And that's true for every single one of us. So can we, you know, just sort of by, by doing the judging thing, we lose that?
- [93:04]
Dr. Rangan Chatterjee
Yeah.
- [93:05]
Henry Schuchman
As long as we're judging, comparing, we actually, we can't recognize this very moment now as the only thing there is. There's a great saying from a Zen master called Thich Nhat Hanh. He said all there is is this moment. And everything is here. Everything is here. So that is. I mean, that is a marvelous fact. It's a marvelous thing that always we're right in the middle of everything. Yeah.
- [93:48]
Dr. Rangan Chatterjee
I love it. I love it. I think Cohen's are something that I'm gonna spend some time with because I am curious. And the reason that one came up, the funny thing is I brought that up with my kids over dinner a couple of days ago. And I don't know if that's not the done thing or whether you have to meditate for a series of years first before you access this. But I love chatting to my kids about this kind of stuff and it was just interesting to hear what they were saying about it when they heard it. Because I think sometimes kids actually what I found sometimes kids can almost get the depth behind these things better than adults because they haven't quite been schooled enough yet. Out of their essence.
- [94:38]
Henry Schuchman
Exactly. Their minds are still open.
- [94:40]
Dr. Rangan Chatterjee
Yeah. So they get it. Yeah, I think that's true. If you've been around the block a few times and you you've grown cynical and skeptical about the world, you're often close minded when you hear these things.
- [94:52]
Henry Schuchman
That's right.
- [94:52]
Dr. Rangan Chatterjee
I mean there's other commens out there that frankly I don't have a clue what they mean. What are some of the other ones? Is it something about Mount Etna?
- [95:01]
Henry Schuchman
Oh, there's make Mount Fuji take three steps. That's another one.
- [95:05]
Dr. Rangan Chatterjee
Yeah, I'm not ready for that one yet another anymore. That you want to share with people.
- [95:11]
Henry Schuchman
There's one where I really like this one where. There's one where a student asks, what is the essence of awakening? What is a true reality of awakening? And the master says, pass me the water jug. Pass me the water jug. So the student moves the water jug, passes it to the master, and the master she says, did you understand? And of course the student says, I didn't understand anything. And she says, put the water jug back. And so he puts the joke back. And then she says, now did you understand? I said, I didn't understand. I love that one because she's actually saying, you know, this very cup in my hand, what if this is the totality of reality? Say, well, it obviously isn't. That's just a little cup. But what if somehow everything is really right here? So as I move the water jug, is anything absent? Is anything lacking? Is there actually any deficiency anywhere just by in the act of moving that jug? What if that itself is a kind of miracle?
- [96:27]
Dr. Rangan Chatterjee
Yeah, I mean, I guess in so many different ways. Throughout this conversation, Henry, we're talking about the ability to fully inhabit the moment. Yeah, fully. That the moment has multiple dimensions to it. And so often we think we're in the moment, but we're not. Yes, we could be, you know, going through mental time travel, but we could also just be seeing an experience of the moment in just one or two dimensions rather than all the dimensions that do exist. And I think that's the gift that meditation can give us. If we can set the intention and make the time each day, which is not very much to actually commit to the practice.
- [97:10]
Henry Schuchman
Exactly. Just a little bit each day, and it just grows by itself.
- [97:16]
Dr. Rangan Chatterjee
Is there something that you think is important for people to know about meditation that we haven't covered yet in today's conversation? Henry?
- [97:27]
Henry Schuchman
I could just say it gives so much meaning to life. I mean, it's a homecoming, you know, it's you coming home to your true place in the universe, you know, And I mean, in a way, what could be more important?
- [97:46]
Dr. Rangan Chatterjee
What can be more important? I completely agree. Well, Henry, listen, I love talking to you. I would highly, highly encourage people, check out Original Love and you'd memoir One Blade of Grass. But also, don't just think about meditation. Don't just think, well, at some point in the future, when I've got time, I'll bring it into my life. Get going today, right? Set the intention, if it speaks to you. You know, download the way and do those 30 free meditations and see how you go. You know, one thing we didn't mention before, I just want to quickly ask you. Some people get confused with things like posture when they're meditating. So do you need a cushion? You know, a meditation cushion, Is it okay if you slump against the wall or do you need a straight back? Should it be on the floor or on a chair? If you could just quickly touch off those basics for people, because I know they're going to ask me on Instagram, otherwise, you know, what they're meant to do. Could you just sort of work? Walk us through how important those things are. Yeah.
- [98:58]
Henry Schuchman
With posture, the most important thing, actually is to be comfortable. Traditionally, meditation is done sitting, and that's what I usually recommend, unless there's some reason that that's uncomfortable for you. So just sitting in a chair is totally fine. If you want to, you can sit with a free back. So where you're not reclining against the back, you're sitting, you know, with your spine upright. And then it's really important that it be balanced. So you want to make sure that your ears are over your shoulders and your shoulders are over your hips and that you're balanced so you can be relaxed. But that's not that important. The number one thing is comfort. And any kind of chair will do. If you want to sit on a cushion designed for meditation, a course, feel free to. If you want to sit on a couch, if you want to sit on the edge of your bed, whatever works for you most readily is the best place to be. So it's not Terribly important.
- [99:57]
Dr. Rangan Chatterjee
That's interesting because I think sometimes if you are trying to think about your posture and that straight back whilst trying to meditate, I think for some people, it makes the meditation even harder because you're not actually thinking about the meditation. You're thinking about, oh, my back hurts. You know, am I doing it right? Yeah.
- [100:15]
Henry Schuchman
And you might keep adjusting. Like, am I really balanced? It doesn't matter that much. You know, we get deeper in it, actually, usually the more still we are.
- [100:26]
Dr. Rangan Chatterjee
Yeah.
- [100:27]
Henry Schuchman
So whatever helps us be still is better.
- [100:30]
Dr. Rangan Chatterjee
I personally like to keep practice as simple as possible with everything. I don't like loads of equipment that I need. Having said that, with meditation, I did buy a cushion. And I think what's really helped for me is that it's a cushion and a color that I really like. And so it's helped me almost make the intention that this is an important practice for me in my life, and that when I sit on the cushion, it signals to me and my brain that actually, you're now about to meditate. I don't think you need it, but I personally have found that quite helpful.
- [101:06]
Henry Schuchman
Yeah, that's lovely. So making it work for you is the big thing. Personalize it so that you feel good about it, you know, feel comfortable in your body, comfortable with the fact that you're doing it for whatever that period of time is that you've selected. 30 days, 40 days, whatever it is, you know, so let it be the. Let yourself have the setup that you want to have, you know, so whether it's a nice cushion that you feel good with or chair you like a corner of the room that you like, do it the way that feels good for you.
- [101:42]
Dr. Rangan Chatterjee
Yeah.
- [101:42]
Henry Schuchman
Yeah.
- [101:43]
Dr. Rangan Chatterjee
Well, Henry, I'm a huge fan of what you're doing. I think the Way app is absolutely brilliant, and I think it's gonna get so many people into meditation and beyond that, I think it's gonna help create a kinder and more compassionate world. So thank you for all that you do in the world. Thank you for making the science come to the studio again, and thank you for another wonderful conversation.
- [102:07]
Henry Schuchman
Thank you so much for having me. It's a real deep honor and pleasure.
- [102:15]
Dr. Rangan Chatterjee
Really hope you enjoyed that conversation. Do think about one thing that you can take away and apply into your own life and also have a think about one thing from this conversation that you can teach to somebody else. Remember, when you teach someone, it not only helps them, it also helps you learn and retain the information. Now, before you go, just wanted to let you know about Friday 5 it's my free weekly email containing five simple ideas to improve your health and happiness. In that email I share exclusive insights that I do not share anywhere else, including health advice, how to manage your time better, interesting articles or videos that I've been consuming, and quotes that have caused me to stop and reflect. And I have to say, in a world of endless emails, it really is delightful that many of you tell me it is one of the only weekly emails that you actively look forward to receiving. So if that sounds like something you would like to receive each and every Friday, you can sign up for free at end the drchatterjee.com Friday 5 Now if you are new to my podcast, you may be interested to know that I have written five books that have been bestsellers all over the world covering all kinds of different topics Happiness, food, stress, sleep, behavior change and movement, weight loss, and so much more. So please do take a moment to check them out. They are all available as paperbacks, ebooks and as audiobooks which I am narrating. If you enjoyed today's episode, it is always appreciated if you can take a moment to share the podcast with your friends and family or leave a review on Apple Podcasts. Thank you so much for listening. Have a wonderful week. And please note that if you want to listen to this show without any adverts at all, that option is now available for a small monthly fee on Apple and on Android. All you have to do is click the link in the Episode notes in your podcast app and always remember, you are the architect of your own health. Making lifestyle change is always worth it because when you feel better, you live more.