In this episode 20 protocols
▶ 0:00 Daily Meditation Behaviors “We actually have really good data on this that at least for beginning meditators, if you do it for 30 days and you do it just five minutes a day, you will see a significant reduction in symptoms of depression, symptoms of anxiety and symptoms of stress.” ▷ 23:37 Focused Attention Meditation Behaviors “So one kind of meditation we call focused attention meditation. And focused attention meditation is where you are narrowing your aperture of awareness to a specific object.” ▷ 24:16 Open Monitoring Meditation Behaviors “So another awareness practice is what we call open monitoring meditation. And open monitoring is where there is no specific focus. But rather the aperture is broadened.” ▷ 35:25 Eyes-Open Meditation Behaviors “Well, the kind of practice that I most often do is actually with eyes open. Really? Yeah.” ▷ 49:53 Expect and Push Through Early Anxiety in Meditation Behaviors “When people start to meditate, we see a statistically reliable increase in anxiety in the first week. Interesting. and that's often when people say, I can't do this.” ▷ 59:45 Inspect Your Mind and Capture What Arises Behaviors “I often give my students the permission to, even if they're not meditators, to just spend a couple hours a week inspecting your mind. Just inspect your mind. Pay attention to what's going on in your mind.” ▷ 1:02:31 Notepad by Meditation Cushion Tools “When I meditate every morning, I actually have a little notepad by my cushion. And occasionally, I don't do this every session, but maybe twice a week, I'll actually write down something during the meditation, one or two words just to remind me because something comes up in my practice, maybe an idea, and I want to remember it.” ▷ 1:03:12 Mindfulness-Based Kindness Curriculum for Preschoolers Behaviors “We actually developed what we've called a mindfulness-based kindness curriculum for preschool kids. Preschool? Preschool.” ▷ 1:03:53 Bell-Listening Exercise for Children Behaviors “One of the exercises that they love is we ring a bell in a classroom and we have them listen, tell them, listen to the sound. And as soon as you no longer hear sound, raise your hand.” ▷ 1:21:58 Drink Strong Black Tea Before Morning Meditation Diet “No, I get up and I make myself these days a cup of strong black tea. And I drink the tea, which takes maybe 50,000, 15 minutes and then I meditate.” ▷ 1:22:10 Meditation Timer Tools “Do you set a timer or a chime? Yeah, I do set a timer.” ▷ 1:24:25 Use Eating as a Cue for Contemplative Practice Behaviors “So eating, for example, is a zeitgeber. We eat typically at roughly similar times every day, at least most people. And that's an opportunity. You do that every day. You compare a little practice with that.” ▷ 1:36:50 Digital Hygiene Behaviors “I do think that we need to take digital hygiene seriously and we need to figure out ways... of educating our youth in how to change their relationship or how to be, to say it a different way, how to be in healthy relationship with their digital devices.” ▷ 1:41:25 Phone Lockbox Tools “It's also why I have a lockbox for my phone. I keep it in a separate room.” ▷ 1:45:57 Meditation Retreat Practice Behaviors “it's specifically retreat practice where you're doing more intensive practice that contributes to the transformation of this emotional pain signature.” ▷ 2:02:48 Sleepiness Meditation Behaviors “So I have this meditation teacher, Mingyur Rinpoche, who one of the things he's taught is sleepiness meditation. And sleepiness meditation is simply to be aware of sleepiness.” ▷ 2:11:38 Loving Kindness Meditation Behaviors “There are formal kinds of connection practices. There are meditation practices that we call loving kindness and compassion practices.” ▷ 2:11:38 Compassion Meditation Behaviors “There are formal kinds of connection practices. There are meditation practices that we call loving kindness and compassion practices. And so we've shown in a randomized controlled trial that just a few hours of this practice over two weeks is sufficient to produce a measurable change in the brain.” ▷ 2:16:56 Focus Your Attention on What You Are Doing Behaviors “the average adult on these measures reports that they're not paying attention to what they're doing 47% of the time. And when they're not paying attention to what they're doing, they're significantly less happy.” ▷ 2:18:13 Perspective-Taking for Insight Behaviors “if you're in a difficult situation, whatever it is, at work, in a relationship, imagine what a person who is different from you that you may know, or it could be some famous person who you know something about imagine how they would view the situation from their perspective.”