Ten Percent Happier Meditation Взлом 6.27.1 + Чит Коды

Bug fixes and improvements.

~~~Excerpted from "How to Meditate on Your Breath," by Diana Winston~~~

You don’t need to breathe a special way

First, in most forms of mindfulness meditation, resting the attention on the breath doesn’t mean changing the breath.

Now, in some meditative and yogic practices – pranayama, for example – you do breathe in a special way, perhaps modulating the length of inhales and exhales. There are even forms of mindfulness meditation that involve lengthening the breath to increase calm. These are very helpful!

But most basic mindfulness practices involve the unregulated, natural breath, just as you find it. Attending to the ordinary breath teaches us to be mindful of things as they are. We learn not to try to control our experience, but to let it unfold, exactly as it is, so that we can learn to recognize it, accept it as what it is, and investigate it. If the breath is deep, let it be deep. If it’s shallow, let it be shallow. In this way, you gain skills in observation and acceptance rather than control.

In general, mindfulness is essentially receptive rather than active. You’re not forcing the breath, not changing it, not manipulating it. You’re noticing what’s there.

For more, visit https://www.tenpercent.com/meditationweeklyblog/how-to-meditate-on-your-breath

Bug fixes and improvements.

~~~Excerpted from "How to Meditate on Your Breath," by Diana Winston~~~

You don’t need to breathe a special way

First, in most forms of mindfulness meditation, resting the attention on the breath doesn’t mean changing the breath.

Now, in some meditative and yogic practices – pranayama, for example – you do breathe in a special way, perhaps modulating the length of inhales and exhales. There are even forms of mindfulness meditation that involve lengthening the breath to increase calm. These are very helpful!

But most basic mindfulness practices involve the unregulated, natural breath, just as you find it. Attending to the ordinary breath teaches us to be mindful of things as they are. We learn not to try to control our experience, but to let it unfold, exactly as it is, so that we can learn to recognize it, accept it as what it is, and investigate it. If the breath is deep, let it be deep. If it’s shallow, let it be shallow. In this way, you gain skills in observation and acceptance rather than control.

In general, mindfulness is essentially receptive rather than active. You’re not forcing the breath, not changing it, not manipulating it. You’re noticing what’s there.

For more, visit https://www.tenpercent.com/meditationweeklyblog/how-to-meditate-on-your-breath

Bug fixes and improvements.

~~~Excerpted from "How to Meditate on Your Breath," by Diana Winston~~~

You don’t need to breathe a special way

First, in most forms of mindfulness meditation, resting the attention on the breath doesn’t mean changing the breath.

Now, in some meditative and yogic practices – pranayama, for example – you do breathe in a special way, perhaps modulating the length of inhales and exhales. There are even forms of mindfulness meditation that involve lengthening the breath to increase calm. These are very helpful!

But most basic mindfulness practices involve the unregulated, natural breath, just as you find it. Attending to the ordinary breath teaches us to be mindful of things as they are. We learn not to try to control our experience, but to let it unfold, exactly as it is, so that we can learn to recognize it, accept it as what it is, and investigate it. If the breath is deep, let it be deep. If it’s shallow, let it be shallow. In this way, you gain skills in observation and acceptance rather than control.

In general, mindfulness is essentially receptive rather than active. You’re not forcing the breath, not changing it, not manipulating it. You’re noticing what’s there.

For more, visit https://www.tenpercent.com/meditationweeklyblog/how-to-meditate-on-your-breath

Bug fixes and improvements.

~~~Excerpted from "How to Meditate on Your Breath," by Diana Winston~~~

You don’t need to breathe a special way

First, in most forms of mindfulness meditation, resting the attention on the breath doesn’t mean changing the breath.

Now, in some meditative and yogic practices – pranayama, for example – you do breathe in a special way, perhaps modulating the length of inhales and exhales. There are even forms of mindfulness meditation that involve lengthening the breath to increase calm. These are very helpful!

But most basic mindfulness practices involve the unregulated, natural breath, just as you find it. Attending to the ordinary breath teaches us to be mindful of things as they are. We learn not to try to control our experience, but to let it unfold, exactly as it is, so that we can learn to recognize it, accept it as what it is, and investigate it. If the breath is deep, let it be deep. If it’s shallow, let it be shallow. In this way, you gain skills in observation and acceptance rather than control.

In general, mindfulness is essentially receptive rather than active. You’re not forcing the breath, not changing it, not manipulating it. You’re noticing what’s there.

For more, visit https://www.tenpercent.com/meditationweeklyblog/how-to-meditate-on-your-breath

Bug fixes and improvements.

~~~Excerpted from "How to Meditate on Your Breath," by Diana Winston~~~

You don’t need to breathe a special way

First, in most forms of mindfulness meditation, resting the attention on the breath doesn’t mean changing the breath.

Now, in some meditative and yogic practices – pranayama, for example – you do breathe in a special way, perhaps modulating the length of inhales and exhales. There are even forms of mindfulness meditation that involve lengthening the breath to increase calm. These are very helpful!

But most basic mindfulness practices involve the unregulated, natural breath, just as you find it. Attending to the ordinary breath teaches us to be mindful of things as they are. We learn not to try to control our experience, but to let it unfold, exactly as it is, so that we can learn to recognize it, accept it as what it is, and investigate it. If the breath is deep, let it be deep. If it’s shallow, let it be shallow. In this way, you gain skills in observation and acceptance rather than control.

In general, mindfulness is essentially receptive rather than active. You’re not forcing the breath, not changing it, not manipulating it. You’re noticing what’s there.

For more, visit https://www.tenpercent.com/meditationweeklyblog/how-to-meditate-on-your-breath

Bug fixes and improvements.

~~~Excerpted from "How to Meditate on Your Breath," by Diana Winston~~~

You don’t need to breathe a special way

First, in most forms of mindfulness meditation, resting the attention on the breath doesn’t mean changing the breath.

Now, in some meditative and yogic practices – pranayama, for example – you do breathe in a special way, perhaps modulating the length of inhales and exhales. There are even forms of mindfulness meditation that involve lengthening the breath to increase calm. These are very helpful!

But most basic mindfulness practices involve the unregulated, natural breath, just as you find it. Attending to the ordinary breath teaches us to be mindful of things as they are. We learn not to try to control our experience, but to let it unfold, exactly as it is, so that we can learn to recognize it, accept it as what it is, and investigate it. If the breath is deep, let it be deep. If it’s shallow, let it be shallow. In this way, you gain skills in observation and acceptance rather than control.

In general, mindfulness is essentially receptive rather than active. You’re not forcing the breath, not changing it, not manipulating it. You’re noticing what’s there.

For more, visit https://www.tenpercent.com/meditationweeklyblog/how-to-meditate-on-your-breath

Bug fixes and improvements.

~~~Excerpted from "How to Meditate on Your Breath," by Diana Winston~~~

You don’t need to breathe a special way

First, in most forms of mindfulness meditation, resting the attention on the breath doesn’t mean changing the breath.

Now, in some meditative and yogic practices – pranayama, for example – you do breathe in a special way, perhaps modulating the length of inhales and exhales. There are even forms of mindfulness meditation that involve lengthening the breath to increase calm. These are very helpful!

But most basic mindfulness practices involve the unregulated, natural breath, just as you find it. Attending to the ordinary breath teaches us to be mindful of things as they are. We learn not to try to control our experience, but to let it unfold, exactly as it is, so that we can learn to recognize it, accept it as what it is, and investigate it. If the breath is deep, let it be deep. If it’s shallow, let it be shallow. In this way, you gain skills in observation and acceptance rather than control.

In general, mindfulness is essentially receptive rather than active. You’re not forcing the breath, not changing it, not manipulating it. You’re noticing what’s there.

For more, visit https://www.tenpercent.com/meditationweeklyblog/how-to-meditate-on-your-breath

Bug fixes and improvements.

~~~Excerpted from "How to Meditate on Your Breath," by Diana Winston~~~

You don’t need to breathe a special way

First, in most forms of mindfulness meditation, resting the attention on the breath doesn’t mean changing the breath.

Now, in some meditative and yogic practices – pranayama, for example – you do breathe in a special way, perhaps modulating the length of inhales and exhales. There are even forms of mindfulness meditation that involve lengthening the breath to increase calm. These are very helpful!

But most basic mindfulness practices involve the unregulated, natural breath, just as you find it. Attending to the ordinary breath teaches us to be mindful of things as they are. We learn not to try to control our experience, but to let it unfold, exactly as it is, so that we can learn to recognize it, accept it as what it is, and investigate it. If the breath is deep, let it be deep. If it’s shallow, let it be shallow. In this way, you gain skills in observation and acceptance rather than control.

In general, mindfulness is essentially receptive rather than active. You’re not forcing the breath, not changing it, not manipulating it. You’re noticing what’s there.

For more, visit https://www.tenpercent.com/meditationweeklyblog/how-to-meditate-on-your-breath

Bug fixes and improvements.

~~~Excerpted from "How to Meditate on Your Breath," by Diana Winston~~~

You don’t need to breathe a special way

First, in most forms of mindfulness meditation, resting the attention on the breath doesn’t mean changing the breath.

Now, in some meditative and yogic practices – pranayama, for example – you do breathe in a special way, perhaps modulating the length of inhales and exhales. There are even forms of mindfulness meditation that involve lengthening the breath to increase calm. These are very helpful!

But most basic mindfulness practices involve the unregulated, natural breath, just as you find it. Attending to the ordinary breath teaches us to be mindful of things as they are. We learn not to try to control our experience, but to let it unfold, exactly as it is, so that we can learn to recognize it, accept it as what it is, and investigate it. If the breath is deep, let it be deep. If it’s shallow, let it be shallow. In this way, you gain skills in observation and acceptance rather than control.

In general, mindfulness is essentially receptive rather than active. You’re not forcing the breath, not changing it, not manipulating it. You’re noticing what’s there.

For more, visit https://www.tenpercent.com/meditationweeklyblog/how-to-meditate-on-your-breath

This release polishes our formatting and, more excitingly, reveals one of our best-kept-secrets to all users: you can now find a card for Live Coaching on our Home tab.

Live Coaching is a way to connect directly with Ten Percent Happier’s stellar teachers and lovely community of meditators. Every day we offer fresh classes, live group meditations and special events.

Want to read more? Here’s a snippet with descriptions of the live classes Cara Lai (a meditation teacher you’ll recognize from our Singles meditations, and the Podcast) is offering in February:

~~~Excerpted from the Ten Percent Happier Live Coaching calendar~~~

Don’t Harsh My Mellow

Sometimes the world moves so fast that we can hardly keep up. At other times, it feels unbearable to sit still and do nothing. This class series focuses on how to keep your cool when things feel out of control.

Extreme Chill-Out

What if you believed that you were good enough, or more, that your mere existence was helping the world? There are lots of ways of ‘doing’ meditation. In this class series we'll learn how to stop the self-improvement project and start simply existing.

Who Even Are You?

Mindfulness can reveal to us that there is no such thing as a fixed self, but also, that you matter and are lovable. What’s the deal? This class series explores the concepts of identity and not-self, and how they relate to our happiness.

You Do You, Boo

A special class series: “about being yourself feeling all the feels; and yes, I'm gonna say it, self-love.” Each session will include guided meditation and some reflections, plus time for Q&A.

Check the bottom of your Home tab for more details on our 50+ live classes and meditations this month.

Bug fixes and improvements.

Want to read more? Here’s a snippet from the latest “Ten Percent Weekly” newsletter:

~~Excerpted from “Undomesticate your Mind,” by Cara Lai~~

Let’s be honest: our minds are wild animals that, if left to their own devices, would run amok like excessively caffeinated squirrels.

This is actually an important aspect of how our brains work. It’s helped us survive as a species.
But when we learn to meditate, we often get the message that we need to force that wild animal into a box and somehow get it to stay there without tearing its way out. So we sit down and try to white-knuckle our attention onto the breath, or some other focal point.

Sometimes this works and is even helpful. We can build concentration, calm, and focus. But other times, it’s the opposite of helpful. Sometimes the squirrel just won’t stay in the box, and trying to force it leads to frustration, suppression, and self-judgment. We feel like whenever we’re not paying attention to the breath, we’re doing something wrong. Or we might get the message that whatever else may be happening in our bodies or minds doesn’t matter, or isn’t worthy of our attention. This can be not just counterproductive, but actually damaging.

It turns out that mindfulness is not about pretending to be calm until you are, or about faking it until you make it. It’s about showing up authentically and not having to feel anything other than how you’re actually feeling. And there are different ways to meditate that can help us do that.
For example, we can allow our attention to be drawn to what’s actually interesting to us, rather than force it to remain on a single anchor….

To read the rest of this article, visit https://www.tenpercent.com/meditationweeklyblog/undomesticate-your-mind

Bug fixes and improvements.

Want to read more? Here’s a snippet from the latest “Ten Percent Weekly” newsletter:

~~Excerpted from “Undomesticate your Mind,” by Cara Lai~~

Let’s be honest: our minds are wild animals that, if left to their own devices, would run amok like excessively caffeinated squirrels.

This is actually an important aspect of how our brains work. It’s helped us survive as a species.
But when we learn to meditate, we often get the message that we need to force that wild animal into a box and somehow get it to stay there without tearing its way out. So we sit down and try to white-knuckle our attention onto the breath, or some other focal point.

Sometimes this works and is even helpful. We can build concentration, calm, and focus. But other times, it’s the opposite of helpful. Sometimes the squirrel just won’t stay in the box, and trying to force it leads to frustration, suppression, and self-judgment. We feel like whenever we’re not paying attention to the breath, we’re doing something wrong. Or we might get the message that whatever else may be happening in our bodies or minds doesn’t matter, or isn’t worthy of our attention. This can be not just counterproductive, but actually damaging.

It turns out that mindfulness is not about pretending to be calm until you are, or about faking it until you make it. It’s about showing up authentically and not having to feel anything other than how you’re actually feeling. And there are different ways to meditate that can help us do that.
For example, we can allow our attention to be drawn to what’s actually interesting to us, rather than force it to remain on a single anchor….

To read the rest of this article, visit https://www.tenpercent.com/meditationweeklyblog/undomesticate-your-mind

Bug fixes and improvements.

Want to read more? Here’s a snippet from the latest “Ten Percent Weekly” newsletter:

~~Excerpted from “Undomesticate your Mind,” by Cara Lai~~

Let’s be honest: our minds are wild animals that, if left to their own devices, would run amok like excessively caffeinated squirrels.

This is actually an important aspect of how our brains work. It’s helped us survive as a species.
But when we learn to meditate, we often get the message that we need to force that wild animal into a box and somehow get it to stay there without tearing its way out. So we sit down and try to white-knuckle our attention onto the breath, or some other focal point.

Sometimes this works and is even helpful. We can build concentration, calm, and focus. But other times, it’s the opposite of helpful. Sometimes the squirrel just won’t stay in the box, and trying to force it leads to frustration, suppression, and self-judgment. We feel like whenever we’re not paying attention to the breath, we’re doing something wrong. Or we might get the message that whatever else may be happening in our bodies or minds doesn’t matter, or isn’t worthy of our attention. This can be not just counterproductive, but actually damaging.

It turns out that mindfulness is not about pretending to be calm until you are, or about faking it until you make it. It’s about showing up authentically and not having to feel anything other than how you’re actually feeling. And there are different ways to meditate that can help us do that.
For example, we can allow our attention to be drawn to what’s actually interesting to us, rather than force it to remain on a single anchor….

To read the rest of this article, visit https://www.tenpercent.com/meditationweeklyblog/undomesticate-your-mind

Bug fixes and improvements.

Want to read more? Here’s a snippet from the latest “Ten Percent Weekly” newsletter:

~~Excerpted from “Undomesticate your Mind,” by Cara Lai~~

Let’s be honest: our minds are wild animals that, if left to their own devices, would run amok like excessively caffeinated squirrels.

This is actually an important aspect of how our brains work. It’s helped us survive as a species.
But when we learn to meditate, we often get the message that we need to force that wild animal into a box and somehow get it to stay there without tearing its way out. So we sit down and try to white-knuckle our attention onto the breath, or some other focal point.

Sometimes this works and is even helpful. We can build concentration, calm, and focus. But other times, it’s the opposite of helpful. Sometimes the squirrel just won’t stay in the box, and trying to force it leads to frustration, suppression, and self-judgment. We feel like whenever we’re not paying attention to the breath, we’re doing something wrong. Or we might get the message that whatever else may be happening in our bodies or minds doesn’t matter, or isn’t worthy of our attention. This can be not just counterproductive, but actually damaging.

It turns out that mindfulness is not about pretending to be calm until you are, or about faking it until you make it. It’s about showing up authentically and not having to feel anything other than how you’re actually feeling. And there are different ways to meditate that can help us do that.
For example, we can allow our attention to be drawn to what’s actually interesting to us, rather than force it to remain on a single anchor….

To read the rest of this article, visit https://www.tenpercent.com/meditationweeklyblog/undomesticate-your-mind

Bug fixes and improvements.

Want to read more? Here’s a snippet from the latest “Ten Percent Weekly” newsletter:

~~Excerpted from “Undomesticate your Mind,” by Cara Lai~~

Let’s be honest: our minds are wild animals that, if left to their own devices, would run amok like excessively caffeinated squirrels.

This is actually an important aspect of how our brains work. It’s helped us survive as a species.
But when we learn to meditate, we often get the message that we need to force that wild animal into a box and somehow get it to stay there without tearing its way out. So we sit down and try to white-knuckle our attention onto the breath, or some other focal point.

Sometimes this works and is even helpful. We can build concentration, calm, and focus. But other times, it’s the opposite of helpful. Sometimes the squirrel just won’t stay in the box, and trying to force it leads to frustration, suppression, and self-judgment. We feel like whenever we’re not paying attention to the breath, we’re doing something wrong. Or we might get the message that whatever else may be happening in our bodies or minds doesn’t matter, or isn’t worthy of our attention. This can be not just counterproductive, but actually damaging.

It turns out that mindfulness is not about pretending to be calm until you are, or about faking it until you make it. It’s about showing up authentically and not having to feel anything other than how you’re actually feeling. And there are different ways to meditate that can help us do that.
For example, we can allow our attention to be drawn to what’s actually interesting to us, rather than force it to remain on a single anchor….

To read the rest of this article, visit https://www.tenpercent.com/meditationweeklyblog/undomesticate-your-mind

Bug fixes and improvements.

Want to read more? Here’s a snippet from the latest “Ten Percent Weekly” newsletter:

~~Excerpted from “Undomesticate your Mind,” by Cara Lai~~

Let’s be honest: our minds are wild animals that, if left to their own devices, would run amok like excessively caffeinated squirrels.

This is actually an important aspect of how our brains work. It’s helped us survive as a species.
But when we learn to meditate, we often get the message that we need to force that wild animal into a box and somehow get it to stay there without tearing its way out. So we sit down and try to white-knuckle our attention onto the breath, or some other focal point.

Sometimes this works and is even helpful. We can build concentration, calm, and focus. But other times, it’s the opposite of helpful. Sometimes the squirrel just won’t stay in the box, and trying to force it leads to frustration, suppression, and self-judgment. We feel like whenever we’re not paying attention to the breath, we’re doing something wrong. Or we might get the message that whatever else may be happening in our bodies or minds doesn’t matter, or isn’t worthy of our attention. This can be not just counterproductive, but actually damaging.

It turns out that mindfulness is not about pretending to be calm until you are, or about faking it until you make it. It’s about showing up authentically and not having to feel anything other than how you’re actually feeling. And there are different ways to meditate that can help us do that.
For example, we can allow our attention to be drawn to what’s actually interesting to us, rather than force it to remain on a single anchor….

To read the rest of this article, visit https://www.tenpercent.com/meditationweeklyblog/undomesticate-your-mind

Bug fixes and improvements.

Want to read more? Here’s a snippet from the latest “Ten Percent Weekly” newsletter:

~~Excerpted from “Undomesticate your Mind,” by Cara Lai~~

Let’s be honest: our minds are wild animals that, if left to their own devices, would run amok like excessively caffeinated squirrels.

This is actually an important aspect of how our brains work. It’s helped us survive as a species.
But when we learn to meditate, we often get the message that we need to force that wild animal into a box and somehow get it to stay there without tearing its way out. So we sit down and try to white-knuckle our attention onto the breath, or some other focal point.

Sometimes this works and is even helpful. We can build concentration, calm, and focus. But other times, it’s the opposite of helpful. Sometimes the squirrel just won’t stay in the box, and trying to force it leads to frustration, suppression, and self-judgment. We feel like whenever we’re not paying attention to the breath, we’re doing something wrong. Or we might get the message that whatever else may be happening in our bodies or minds doesn’t matter, or isn’t worthy of our attention. This can be not just counterproductive, but actually damaging.

It turns out that mindfulness is not about pretending to be calm until you are, or about faking it until you make it. It’s about showing up authentically and not having to feel anything other than how you’re actually feeling. And there are different ways to meditate that can help us do that.
For example, we can allow our attention to be drawn to what’s actually interesting to us, rather than force it to remain on a single anchor….

To read the rest of this article, visit https://www.tenpercent.com/meditationweeklyblog/undomesticate-your-mind

Bug fixes and improvements.

Want to read more? Here’s a snippet from the latest “Ten Percent Weekly” newsletter:

~~Excerpted from “Undomesticate your Mind,” by Cara Lai~~

Let’s be honest: our minds are wild animals that, if left to their own devices, would run amok like excessively caffeinated squirrels.

This is actually an important aspect of how our brains work. It’s helped us survive as a species.
But when we learn to meditate, we often get the message that we need to force that wild animal into a box and somehow get it to stay there without tearing its way out. So we sit down and try to white-knuckle our attention onto the breath, or some other focal point.

Sometimes this works and is even helpful. We can build concentration, calm, and focus. But other times, it’s the opposite of helpful. Sometimes the squirrel just won’t stay in the box, and trying to force it leads to frustration, suppression, and self-judgment. We feel like whenever we’re not paying attention to the breath, we’re doing something wrong. Or we might get the message that whatever else may be happening in our bodies or minds doesn’t matter, or isn’t worthy of our attention. This can be not just counterproductive, but actually damaging.

It turns out that mindfulness is not about pretending to be calm until you are, or about faking it until you make it. It’s about showing up authentically and not having to feel anything other than how you’re actually feeling. And there are different ways to meditate that can help us do that.
For example, we can allow our attention to be drawn to what’s actually interesting to us, rather than force it to remain on a single anchor….

To read the rest of this article, visit https://www.tenpercent.com/meditationweeklyblog/undomesticate-your-mind

Bug fixes and improvements.

Want to read more? Here’s a snippet from the latest “Ten Percent Weekly” newsletter:

~~Excerpted from “Mindfulness and the Election” by Sharon Salzberg~~

The next several weeks, as we in the United States enter a highly contentious election season, will ask all of us some challenging questions:
‍
• How do you remain engaged in civic life, even if you’re tired or frustrated?
• How can we connect to something larger than the small-minded views the world may be pulling us toward?
• How do values of compassion and mindfulness impact the actions we take in the public sphere?
‍
I’ve spent the last four decades working to help people cultivate the inner capacities of mindfulness and lovingkindness through meditation and other practices, so naturally, I think these practices have some answers to those questions.

I know meditation is sometimes seen as a purely internal practice, with benefits for the practitioner, but separate from day-to-day life—a retreat from life’s pains and struggles. I’ve seen, however, that meditation practices can be foundations for engaging in the world in large, bold ways that are also realistic and sustainable. They can provide us with the tools we need to navigate the emotional and conceptual terrain that comes with seeking to make change...

To read the rest of this article, visit https://www.tenpercent.com/meditationweeklyblog/mindfulness-and-the-election

Bug fixes and improvements.

Want to read more? Here’s a snippet from the latest “Ten Percent Weekly” newsletter:

~~Excerpted from “Undomesticate your Mind,” by Cara Lai~~

Let’s be honest: our minds are wild animals that, if left to their own devices, would run amok like excessively caffeinated squirrels.

This is actually an important aspect of how our brains work. It’s helped us survive as a species.
But when we learn to meditate, we often get the message that we need to force that wild animal into a box and somehow get it to stay there without tearing its way out. So we sit down and try to white-knuckle our attention onto the breath, or some other focal point.

Sometimes this works and is even helpful. We can build concentration, calm, and focus. But other times, it’s the opposite of helpful. Sometimes the squirrel just won’t stay in the box, and trying to force it leads to frustration, suppression, and self-judgment. We feel like whenever we’re not paying attention to the breath, we’re doing something wrong. Or we might get the message that whatever else may be happening in our bodies or minds doesn’t matter, or isn’t worthy of our attention. This can be not just counterproductive, but actually damaging.

It turns out that mindfulness is not about pretending to be calm until you are, or about faking it until you make it. It’s about showing up authentically and not having to feel anything other than how you’re actually feeling. And there are different ways to meditate that can help us do that.
For example, we can allow our attention to be drawn to what’s actually interesting to us, rather than force it to remain on a single anchor….

To read the rest of this article, visit https://www.tenpercent.com/meditationweeklyblog/undomesticate-your-mind

Bug fixes and improvements.

Want to read more? Here’s a snippet from the latest “Ten Percent Weekly” newsletter:

~~Excerpted from “Undomesticate your Mind,” by Cara Lai~~

Let’s be honest: our minds are wild animals that, if left to their own devices, would run amok like excessively caffeinated squirrels.

This is actually an important aspect of how our brains work. It’s helped us survive as a species.
But when we learn to meditate, we often get the message that we need to force that wild animal into a box and somehow get it to stay there without tearing its way out. So we sit down and try to white-knuckle our attention onto the breath, or some other focal point.

Sometimes this works and is even helpful. We can build concentration, calm, and focus. But other times, it’s the opposite of helpful. Sometimes the squirrel just won’t stay in the box, and trying to force it leads to frustration, suppression, and self-judgment. We feel like whenever we’re not paying attention to the breath, we’re doing something wrong. Or we might get the message that whatever else may be happening in our bodies or minds doesn’t matter, or isn’t worthy of our attention. This can be not just counterproductive, but actually damaging.

It turns out that mindfulness is not about pretending to be calm until you are, or about faking it until you make it. It’s about showing up authentically and not having to feel anything other than how you’re actually feeling. And there are different ways to meditate that can help us do that.
For example, we can allow our attention to be drawn to what’s actually interesting to us, rather than force it to remain on a single anchor….

To read the rest of this article, visit https://www.tenpercent.com/meditationweeklyblog/undomesticate-your-mind

This release included some bug fixes and behind-the-scenes improvements.

Want to read more? Here’s a snippet from the latest “Ten Percent Weekly” newsletter:

~~Excerpted from “Undomesticate your Mind,” by Cara Lai~~

Let’s be honest: our minds are wild animals that, if left to their own devices, would run amok like excessively caffeinated squirrels.

This is actually an important aspect of how our brains work. It’s helped us survive as a species.
But when we learn to meditate, we often get the message that we need to force that wild animal into a box and somehow get it to stay there without tearing its way out. So we sit down and try to white-knuckle our attention onto the breath, or some other focal point.

Sometimes this works and is even helpful. We can build concentration, calm, and focus. But other times, it’s the opposite of helpful. Sometimes the squirrel just won’t stay in the box, and trying to force it leads to frustration, suppression, and self-judgment. We feel like whenever we’re not paying attention to the breath, we’re doing something wrong. Or we might get the message that whatever else may be happening in our bodies or minds doesn’t matter, or isn’t worthy of our attention. This can be not just counterproductive, but actually damaging.

It turns out that mindfulness is not about pretending to be calm until you are, or about faking it until you make it. It’s about showing up authentically and not having to feel anything other than how you’re actually feeling. And there are different ways to meditate that can help us do that.
For example, we can allow our attention to be drawn to what’s actually interesting to us, rather than force it to remain on a single anchor….

To read the rest of this article, visit https://www.tenpercent.com/meditationweeklyblog/undomesticate-your-mind

This release included some bug fixes and behind-the-scenes improvements.

Want to read more? Here’s a snippet from the latest “Ten Percent Weekly” newsletter:

~~Excerpted from “Undomesticate your Mind,” by Cara Lai~~

Let’s be honest: our minds are wild animals that, if left to their own devices, would run amok like excessively caffeinated squirrels.

This is actually an important aspect of how our brains work. It’s helped us survive as a species.
But when we learn to meditate, we often get the message that we need to force that wild animal into a box and somehow get it to stay there without tearing its way out. So we sit down and try to white-knuckle our attention onto the breath, or some other focal point.

Sometimes this works and is even helpful. We can build concentration, calm, and focus. But other times, it’s the opposite of helpful. Sometimes the squirrel just won’t stay in the box, and trying to force it leads to frustration, suppression, and self-judgment. We feel like whenever we’re not paying attention to the breath, we’re doing something wrong. Or we might get the message that whatever else may be happening in our bodies or minds doesn’t matter, or isn’t worthy of our attention. This can be not just counterproductive, but actually damaging.

It turns out that mindfulness is not about pretending to be calm until you are, or about faking it until you make it. It’s about showing up authentically and not having to feel anything other than how you’re actually feeling. And there are different ways to meditate that can help us do that.
For example, we can allow our attention to be drawn to what’s actually interesting to us, rather than force it to remain on a single anchor….

To read the rest of this article, visit https://www.tenpercent.com/meditationweeklyblog/undomesticate-your-mind

This release is a fun one! We added a new podcast “mini-player” - now you’ll be able to pick up where you left off on a podcast, even if you closed the app partway through. You’ll also be able to browse through the app while you’re listening to a podcast. We also made some behind-the-screens changes and tweaked a few pixels.

We’d also like to give a shout out to Celine, our wonderful student co-op, who made all of the changes in our last release (6.10.0). Great work Celine - we’ll miss you!

And if you are still reading, here’s a snippet from the latest “Ten Percent Weekly” newsletter:

~~Excerpted from “Not Knowing,” by Jay Michaelson~~

On its way from Manhattan to Brooklyn, the D train takes a dramatic journey over the Manhattan Bridge, offering a stunning view of downtown, the Hudson River, and, in the distance, the Statue of Liberty.

Most of us, being New Yorkers, don’t pay attention.

The other day on the train, I noticed that literally every person in the subway car was on their phones. Most were alone, though some seemed to be in groups or pairs. All had their heads inclined downward toward the little screens we carry around every day.

It’s at this point that, I think, many meditation teachers would bemoan the fate of our distracted digital age. I’ve moaned in that way before. If only we could be more present, yada yada yada. But that’s not actually what I want to say.

Instead, what occurred to me this time was different: how, actually, I had no idea what they were doing or what they were going through, and really had no business judging them or their choices.

I mean, who knows? Maybe they were texting relatives in the hospital. Maybe they were setting up a date. Maybe they were playing Candy Crush Saga, or reading the news, or listening to music, or – anything, really. And who knows where each person was going to or leaving from, whether their day had been filled with hard work or delight or indolence or grief. Maybe they were just relaxing, and what was so wrong with that? Really, despite the reflexive judginess that I once mistook for being “into meditation,” I knew absolutely nothing about what was going on.

This felt enormously freeing. I didn’t need to feel superior, to cluck at their benighted actions, or to feel depressed about the zombification of the world. I could just.. not know. What a relief!

It was also really interesting to see how my identity as “meditation teacher” could so easily become another way to divide the world into us and them, with my team, of course, being the virtuous, non-phone-addicted one. That all-too-human desire to feel better-than can show up even in a context in which, supposedly, we’re working toward more compassion, patience, and humility. They are phone addicts, but I am a meditation teacher who knows better. Of course, beneath that desire lurks the fear that I, too, waste too much time on my devices. I’m projecting my own shadow onto others.

Now, as someone who, in addition to my Ten Percent work, works as a journalist who writes opinion pieces, I am literally paid to be judgmental. I have a lot of strong opinions. But, you know, it’s possible to both have strong ideological commitments and still refrain from judging and presuming things about other people. To be sure, I think it’s appropriate to have strong ethical views about, say, racism and sexism, or science and democracy, for that matter. But it’s also the case that I don’t really know what a given person really thinks, or why they think it. It might be better if I didn’t make as many assumptions….

For more, visit https://www.tenpercent.com/meditationweeklyblog/not-knowing

This release is a fun one! We added a new podcast “mini-player” - now you’ll be able to pick up where you left off on a podcast, even if you closed the app partway through. You’ll also be able to browse through the app while you’re listening to a podcast. We also made some behind-the-screens changes and tweaked a few pixels.

We’d also like to give a shout out to Celine, our wonderful student co-op, who made all of the changes in our last release (6.10.0). Great work Celine - we’ll miss you!

And if you are still reading, here’s a snippet from the latest “Ten Percent Weekly” newsletter:

~~Excerpted from “Not Knowing,” by Jay Michaelson~~

On its way from Manhattan to Brooklyn, the D train takes a dramatic journey over the Manhattan Bridge, offering a stunning view of downtown, the Hudson River, and, in the distance, the Statue of Liberty.

Most of us, being New Yorkers, don’t pay attention.

The other day on the train, I noticed that literally every person in the subway car was on their phones. Most were alone, though some seemed to be in groups or pairs. All had their heads inclined downward toward the little screens we carry around every day.

It’s at this point that, I think, many meditation teachers would bemoan the fate of our distracted digital age. I’ve moaned in that way before. If only we could be more present, yada yada yada. But that’s not actually what I want to say.

Instead, what occurred to me this time was different: how, actually, I had no idea what they were doing or what they were going through, and really had no business judging them or their choices.

I mean, who knows? Maybe they were texting relatives in the hospital. Maybe they were setting up a date. Maybe they were playing Candy Crush Saga, or reading the news, or listening to music, or – anything, really. And who knows where each person was going to or leaving from, whether their day had been filled with hard work or delight or indolence or grief. Maybe they were just relaxing, and what was so wrong with that? Really, despite the reflexive judginess that I once mistook for being “into meditation,” I knew absolutely nothing about what was going on.

This felt enormously freeing. I didn’t need to feel superior, to cluck at their benighted actions, or to feel depressed about the zombification of the world. I could just.. not know. What a relief!

It was also really interesting to see how my identity as “meditation teacher” could so easily become another way to divide the world into us and them, with my team, of course, being the virtuous, non-phone-addicted one. That all-too-human desire to feel better-than can show up even in a context in which, supposedly, we’re working toward more compassion, patience, and humility. They are phone addicts, but I am a meditation teacher who knows better. Of course, beneath that desire lurks the fear that I, too, waste too much time on my devices. I’m projecting my own shadow onto others.

Now, as someone who, in addition to my Ten Percent work, works as a journalist who writes opinion pieces, I am literally paid to be judgmental. I have a lot of strong opinions. But, you know, it’s possible to both have strong ideological commitments and still refrain from judging and presuming things about other people. To be sure, I think it’s appropriate to have strong ethical views about, say, racism and sexism, or science and democracy, for that matter. But it’s also the case that I don’t really know what a given person really thinks, or why they think it. It might be better if I didn’t make as many assumptions….

For more, visit https://www.tenpercent.com/meditationweeklyblog/not-knowing