JeffWarren_GuidedMeditations

EP 1005 (WE 58) Self-Made Success ตอนที่ 3

รายการผู้ประกอบการวันหยุดตอนนี้จะนำเอากลยุทธ์ที่จะนำไปสู่ความสำเร็จในการเป็นผู้ประกอบการจากหนังสือเล่มนี้มา Review ให้ฟัง เผื่อจะเป็นประโยชน์นะครับ

EP 1005 (WE 58) Self-Made Success ตอนที่ 3

แม้ว่าอคติจะเกิดขึ้นได้ตามธรรมชาติ อย่างไรก็ตาม การมีอคติอยู่เต็มหัวใจนั้นนอกจากจะทำร้ายตัวเราแล้วยังทำร้ายผู้อื่นด้วยเช่นกัน ดังนั้นเมื่อใดที่เรารู้ตัวว่าเรามีความลำเอียงและอคติบดบังทัศนคติของเรานั้น พยายามลดมันลงเพื่อที่เราจะได้ใช้ชีวิตอย่ามีความสุข

#MissionToTheMoon
#MissionToTheMoonPodcast

MM EP.1109 | 5 อคติที่กำลังครอบงำความคิดของเรา

OKR EP 17 การใช้ OKR กับการพัฒนาตนเอง

นอกจากที่เราจะสามารถนำเอา OKR ไปใช้ในการพัฒนาองค์กรแล้ว เรายังสามารถนำเอาหลักการ OKR มาพัฒนาตนเองได้ด้วย ทำได้อย่างไร ลองฟัง Episode นี้กันครับ

OKR EP 17 การใช้ OKR กับการพัฒนาตนเอง

This is a busy person’s meditation. Ten breaths. That’s it. A modest one-minute reset intended to take some of the wind out of the sails of whatever story line you’ve been racing around inside. The idea is simple: wherever you are, in any situation or mental state, count ten long, slow breaths.
 
From the book Meditation for Fidgety Skeptics, coauthored with Dan Harris and Carlye Adler. The book's dozen or so other meditations can be found on the 10% Happier app. Enjoy!
 
Jeff
For more free meditations, see www.jeffwarren.org

Resources:

Meditation for Fidgety Skeptics : http://jeffwarren.org/books/meditation-fidgety-skeptics/
10% Happier app: http://www.10percenthappier.com/

Ten Good Breaths

One of the admittedly quite counterintuitive skills we learn in mindfulness is the ability to distinguish between thinking and awareness. To use a classic metaphor from consciousness studies, awareness is like the empty stage. Thinking is one of the actors that trots onto that stage—along with seeing, hearing, feeling etc. When we're mindful of our thinking, we have more choice about whether we want to reinforce a particular pattern of rumination or not. This is the beginning; part two [https://soundcloud.com/jeff-warren-5/mindfulness-of-thinking-wdanharris-15min] goes more deeply into the thinking process.
 
Also called "Catch Thinking in the Act", this meditation is from the book Meditation for Fidgety Skeptics, coauthored with Dan Harris and Carlye Adler. The book's dozen or so other meditations can be found on the 10% Happier app. Enjoy!
 
Jeff
For more free meditations, see www.jeffwarren.org

Resources:

"classic metaphor": https://en.wikipedia.org/wiki/Global_workspace_theory
Meditation for Fidgety Skeptics: http://jeffwarren.org/media/books/meditation-fidgety-skeptics/
10% Happier App: http://www.10percenthappier.com/

Mindfulness of Thinking - Part 1

Psychologists use a version of this meditation to help people with their addictions, including our technology addictions. The idea is the faster we are at noticing our urges, the less likely we will be to helplessly act on them, and thus the more quickly they can pass, allowing us to reset. 
 
It is extremely hard to reset fully. As with everything about mind, body, and behavior, we are talking about a continuum. We can get better and better at dis-embedding from an urge, but we’re still going to miss some of them, and catch others late. And even with the ones we do catch, the feeling of wanting to act on them can linger for a long while, sometimes causing us to act out all over again as soon as we lose mindfulness. 
 
All of which is fine. Forty percent better, 20 percent better, even 10 percent better—that’s still better. As someone with lifelong impulse control issues, I can definitely say that meditation has reduced my ratio of high-risk behaviors, to say nothing of my blurting-out-stupid-shit-at-dinner-parties ratio.
 
From the book Meditation for Fidgety Skeptics, coauthored with Dan Harris and Carlye Adler. The book's dozen or so other meditations can be found on the 10% Happier app. Enjoy!
 
Jeff
For more free meditations, see www.jeffwarren.org

Resources:

Meditation for Fidgety Skeptics : http://jeffwarren.org/books/meditation-fidgety-skeptics/
10% Happier app: http://www.10percenthappier.com/

Mindfulness of Urges

I enjoy recording meditations in studio, but I prefer doing it live, in the company of actual human beings. There’s an immediacy in these situations that can’t be reproduced. Like this meditation for example, guided in a moving car, with my highly stressed-out pal Dan Harris as meditating subject. 
 
This particular technique expands on an earlier meditation [https://soundcloud.com/jeff-warren-5/catch-thinking-in-the-act], exploring the experiential components of thinking as they may present from moment to moment: the imagery, the inner talk, the subtle tensions and body tugs (another important component, emotional body sensations, will be addressed in a forthcoming meditation). This practice is a good example of an empowering meditative principle we can call "divide and conquer." Stress and overwhelm often show up as indistinct blobs of feeling-thinking-tension. Insofar as all this stays blobby and indistinct, then it owns us. But if we can begin to tease apart the various components with our attention, then we may find we can dramatically lessen their collective impact. In this sense, mindfulness is about agency and sanity. It is another meditative superpower.
 
Much gratitude to my teacher, Shinzen Young, who first taught me to deconstruct my despotic inner system. Now it’s all rainbows, peace doves, and old reruns of my favorite 80s TV show, Manimal.
 
Jeff
For more free meditations, see www.jeffwarren.org

Resources:

Dan Harris: https://www.10percenthappier.com/mindfulness-meditation-the-basics/
Shinzen Young: https://www.shinzen.org/
Manimal: https://www.youtube.com/watch?v=Ugb_TIpPoWA

Mindfulness of Thinking - Part 2

“RAIN” is a well-known meditation acronym that stands for Recognize, Accept, Investigate and Non-Identify. It’s a helpful way to explore – and, sometimes, process – any sensation, thought, or emotion. Even hard ones. 

The practice helps in a couple of ways. First, it boosts our emotional literacy. Instead of being lost inside a big reaction, we learn to stop and get curious about our own idiosyncratic “tells” – the many subtle tics and contractions that are our particular body’s way of saying: “I’m feeling over here!” In this way, we learn to catch our emotional reactions early, and not, in teacher Sharon Salzberg’s excellent words, “fifteen consequential actions later.” 

And there’s a second way it helps. The fruit of meditation isn’t just less emotional reactivity. It’s also having fewer negative emotions in the first place. The more we practice observing our emotional habits, the less potent they become. 

This process of catharsis (or “purification” to use the creepy contemplative term) is fascinating. We can begin to experience in real time painful bits of old conditioning softening and falling away. In the meditative journey, this is often paired with a lovely feeling of intimacy with the space that surrounds and permeates our experience. Space – and not sensation – becomes the new baseline we learn to operate from. It may sound bonkers, but this is the experience a great many practitioners report. 

A more detailed description of each step of this meditation can be found in the “Pandora’s Box” chapter of Meditation for Fidgety Skeptics. And a live, far more intimate version of the practice can be found here [https://soundcloud.com/jeff-warren-5/mindfulness-of-emotions-rain-meditation-2]. 
 
Jeff
For more free meditations, see www.jeffwarren.org

Resources:

Meditation for Fidgety Skeptics: http://jeffwarren.org/media/books/meditation-fidgety-skeptics/

Mindfulness of Emotions - RAIN - Short

“RAIN” is a well-known meditation acronym that stands for Recognize, Accept, Investigate and Non-Identify. It’s a helpful way to explore – and sometimes process – any sensation, thought, or emotion, even the hard ones. I led this practice at a Monday night Consciousness Explorers Club (CEC) meeting in Toronto, sometime in 2017. It ends with a loving-kindness practice. 

A longer description of the rationale and effects of this practice can be found in a short version of this meditation, here [https://soundcloud.com/jeff-warren-5/mindfulness-of-emotions-rain]. For now, the most important thing to say about working with challenging emotions is: pace yourself. That means first find a home-base in your experience that you’re comfortable with – maybe a grounding or neutral sensation like sound, or the breath, or the feeling of the floor under your seat or feet. Then, if you’re feeling up for it, you can begin to explore, RAIN-style. I recommend doing so gradually, swinging into the sensation for a bit -  opening, feeling, investigating – and then swinging back to home base. If at any time things get too intense, you can always back off and choose a more neutral sensation, or you can stop meditating altogether. I’ve written more about how to work safely and intelligently with challenging emotions in the CEC’s free guide to community practice.

Jeff
For more free meditations, see www.jeffwarren.org

Resources :

CEC free guide to community practice: http://cecmeditate.com/activation-kit/

Mindfulness of Emotions - RAIN - Long

So this is a short talk and guided meditation, recorded at the beautiful Harmony Hotel meditation zendo in Nosara, Costa Rica. The meditation begins at 12:40 if you want to jump to that.

The talk and meditation are a distillation of some of my core ideas about what meditation practice is, and how we can find the right practice for each of us: the right attitude, the right object, and even the right balance of stillness and movement / activity. It talks about the core skills of every successful practice and how to make sure they are activated in the meditation itself.

Below is a summary of the main points:

“You are what you repeatedly do.” There is no neutral setting in life – most existing is a doing, a doing that is changing you and deepening both healthy and unhealthy habits.

Meditation practice – and arguably all “spiritual,” artistic, and body-based practices – train how you want to exist. They are acts of deliberately choosing what habits you want to train and reinforce. In this sense they are very empowering.

What matters in a practice are the qualities of mind and heart and body that we train. The qualities we explore in this meditation are: concentration, clarity, equanimity and friendliness / intimacy

We can make this work for us based on our natural interests. Everyone is different. YOU DO NOT NEED A SITTING PRACTICE. If you don’t like sitting, choose a movement practice. You can practice the above qualities in slow deliberate movement, and that’s what we do at the end of this guided practice. This is how we bring meditation into life anyway – we make life our practice. This is good news for people with ants in their pants.

We can also let our interests guide what we want to pay attention to. That’s the other bit of good news. The breath is one option among many. There are other options that may be more appealing to us. Interest in a particular option / object is our anchor. We use our interest to slingshot ourselves into the practice, into the training. As we get more experience, we eventually learn to let go of our anchor, let go of the form. This is what it means to bring our practice into life - all of life becomes a meditation.

Oh, and one last crazy paradoxical thing: it may be that not ALL existing is a doing. Contemplative traditions argue, in their own ways, that there is a kind of setting or direction in experience, where no new habits are formed. In a complete experience of equanimity, the forces of conditioning seem dramatically weakened. At least, this is the experience – an experience of pure being. 

See for yourself!

Finding the Right Practice

Recorded by Hannah Bullock. "17 June 2020, 4.30am."

Eden Project - dawn chorus

Here is the audio recording of Rabbi Sacks' Covenant & Conversation commentary essay on this week's Torah portion of Ha'azinu 5781.

You can download a PDF of this commentary, as well as an accompanying Family Edition, from rabbisacks.org/haazinu-5781/

Covenant & Conversation 5775: On Ethics

C&C 5781 - Haazinu - The Arc of the Moral Universe

pasión, proposito y paz

Expanding you molecules to a higher state of consciousness, where trance enters your intellect, enabling you to understand the virtue of motion, the possession of sound and the intensity of desire – taking you to a paradise where reality becomes an ILLUSION

Jeff Warren is a writer and meditation teacher. He is the co-author of The New York Times bestselling Meditation for Fidgety Skeptics, author of The Head Trip - a travel guide to sleeping, dreaming and waking - and founder of The Consciousness Explorers Club, a nonprofit meditation adventure group based in Toronto.

Mindfulness of Thinking - Part 2

Jeff Warren

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