Ashlyn Harris

I'm actually, I'm excited. You're interviewing me right now, but in like two minutes, we're going to turn this around and I'm going to interview you. Because we come from different traditions. So I actually come into my discussion with you with a lot of curiosity about what your meditation is like. So from a Buddhist standpoint, it's for beginners, really not complex.

And a lot of people worry that it's going to be, you know, esoteric or impossible, but it really isn't. There's really three steps for beginning mindfulness meditation. And by the way, I keep talking about Buddhism, but this meditation that I'm talking about now is secular. There's no religious lingo or metaphysical claims. It's just a very simple secular kind of exercise for the brain.

And a lot of people worry that it's going to be, you know, esoteric or impossible, but it really isn't. There's really three steps for beginning mindfulness meditation. And by the way, I keep talking about Buddhism, but this meditation that I'm talking about now is secular. There's no religious lingo or metaphysical claims. It's just a very simple secular kind of exercise for the brain.

And the first step is just to sit or lie down comfortably, close your eyes. And the second step is to bring your full attention to the feeling of your breath coming in and going out. For some people, the breath can make you a little anxious if you're focusing on that. And if that's you, then you just pick something else like the feeling of your body sitting or lying down.

And the first step is just to sit or lie down comfortably, close your eyes. And the second step is to bring your full attention to the feeling of your breath coming in and going out. For some people, the breath can make you a little anxious if you're focusing on that. And if that's you, then you just pick something else like the feeling of your body sitting or lying down.

So that's step number two. First, get into a comfortable position sitting or lying down. Second, pick something to focus on like your breath or the feeling of your body. And then the third step is the most important because as soon as you try to do this... Your mind is likely to go into mutiny mode. You're having all these random thoughts and urges and emotions.

So that's step number two. First, get into a comfortable position sitting or lying down. Second, pick something to focus on like your breath or the feeling of your body. And then the third step is the most important because as soon as you try to do this... Your mind is likely to go into mutiny mode. You're having all these random thoughts and urges and emotions.

And at this moment, the voice in people's heads often swoops in and tells them this whole story about how they're failed meditators. I mean, you were talking about this earlier, but that voice is wrong. The whole goal in meditation is just to notice that you've become distracted and to start again and again and again. And the waking up from distraction is not proof of failure.

And at this moment, the voice in people's heads often swoops in and tells them this whole story about how they're failed meditators. I mean, you were talking about this earlier, but that voice is wrong. The whole goal in meditation is just to notice that you've become distracted and to start again and again and again. And the waking up from distraction is not proof of failure.

It's actually proof of success because the whole goal here is to get more familiar with this inner conversation that we're all having, this inner narrator that is chasing us out of bed in the morning and is yammering at us all day long. You just want to get more familiar with this cacophony so that it doesn't own you as much. And so it's really that simple.

It's actually proof of success because the whole goal here is to get more familiar with this inner conversation that we're all having, this inner narrator that is chasing us out of bed in the morning and is yammering at us all day long. You just want to get more familiar with this cacophony so that it doesn't own you as much. And so it's really that simple.

Pick one thing to focus on, usually the breath. Then in a few seconds in, you'll start having random thoughts about like what kind of bird was big bird or where do gerbils run wild, whatever. All these random thoughts. As soon as you wake up from those thoughts, blow them a kiss and go back to the breath, back to the breath.

Pick one thing to focus on, usually the breath. Then in a few seconds in, you'll start having random thoughts about like what kind of bird was big bird or where do gerbils run wild, whatever. All these random thoughts. As soon as you wake up from those thoughts, blow them a kiss and go back to the breath, back to the breath.

over and over and over again, and that's like a bicep curl for your brain, and that's what we see on the brain scans of people who meditate, that the area of the brain associated with attention or focus changes in a positive way. Meanwhile, the area of the brain associated with stress shrinks, and this is an exercise that anybody can do.

over and over and over again, and that's like a bicep curl for your brain, and that's what we see on the brain scans of people who meditate, that the area of the brain associated with attention or focus changes in a positive way. Meanwhile, the area of the brain associated with stress shrinks, and this is an exercise that anybody can do.

I will say a small asterisk, if you have significant mental health challenges or trauma, it might be good to do it under the supervision of a mental health professional. But other than that, it really is universally accessible. It doesn't matter what your religious beliefs are or if, like me, you're an agnostic. This is simple secular exercise for your brain.

I will say a small asterisk, if you have significant mental health challenges or trauma, it might be good to do it under the supervision of a mental health professional. But other than that, it really is universally accessible. It doesn't matter what your religious beliefs are or if, like me, you're an agnostic. This is simple secular exercise for your brain.

Well, a couple things to say about that. One is there are many voices. I mean, one of the theories of modern psychological theories is called the modular model of mind. We have these modes. I kind of think about it like, you remember Magic 8-Balls? Yeah, of course. You shake one up. Yeah, I still love that. And the tiles compete for the top space, and it'll send you a message or whatever.

Well, a couple things to say about that. One is there are many voices. I mean, one of the theories of modern psychological theories is called the modular model of mind. We have these modes. I kind of think about it like, you remember Magic 8-Balls? Yeah, of course. You shake one up. Yeah, I still love that. And the tiles compete for the top space, and it'll send you a message or whatever.

So we have a bunch of tiles in our head and they're all competing for that little for the steering wheel. Right. And so I've got a jealous mode, an angry mode, a fearful mode, a self-critical mode. And I think often the self-critical mode is the one with a steering wheel. But you have a wise mode, a generous mode, a compassionate mode, and they're often just not getting that much airtime.