Ten Percent Happier with Dan Harris - Can’t Stop Thinking? Try This | Bonus Meditation with Cara Lai

Episode Date: December 10, 2023

Not thinking is not the point of mindfulness. We know, shocking! Emotions and thoughts are inextricably linked: know them to know yourself.About Cara Lai:Cara Lai has worked as an artist, wilderness guide, social worker and psychotherapist, but at this point she’s given up on being an adult in exchange for an all-out mindfulness rampage. Her teaching is relatable, authentic, funny and sometimes crass, and is accessible for many people. She teaches teens and adults at Inward Bound Mindfulness Education, Spirit Rock, Insight Meditation Society, and UCLA. To find this meditation in the Ten Percent Happier app, you can search for “Can’t Stop Thinking.” See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

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I wanted to tell you about a show, a podcast, and a podcastster that I like. It's called the Jordan Harbinger Show, and Jordan himself is a great guy. He's been on this podcast. I've been on his. We had dinner a few weeks ago. I have found him to be very enjoyable in person and also incredibly generous with his time and advice. His show is really good, most importantly to you. He covered a whole range of topics with some really impressive guests.

I think there are specifically some episodes that would be good for people who like this show. Jordan has covered the emotions behind success, Master and Power with Robert Green. He's interviewed Benjamin Hardy in an episode about how to be your future self now. But he also covers lots of other stuff. The professional art forger who somehow made millions of dollars while being chased by the feds and the mafia.

An episode all about birth control and how it can alter the partners we pick and how going on or off the pill can change elements of your personality. Like I said, he covers a whole fascinating range of subjects and he is a very good interviewer and a lawyer and he brings those legal skills to bear. I really enjoy Jordan and the show. I think you will as well. There's so much there. Check out JordanHarbinger.com slash start for some episode recommendations

or search for the Jordan Harbinger show. That's H-A-R-B as in Boy, I-N, as in Nancy, G-E-R, on Apple Podcasts, Spotify, or wherever you listen. G-E-R on Apple podcasts, Spotify, or wherever you listen. This is the 10% happier podcast. I'm Dan Harris. Hello, everybody. Happy Sunday, time for a bonus meditation. Today we're taking a run straight at one of the most pernicious misconceptions around meditation that it requires you to clear your mind magically, which, as you've probably heard me say a million times, is impossible unless you're enlightened

or dead. Our teacher, DuJour, is Cara Lie, who I love, and she's going to guide us through a meditation that will really, I hope, disabuse you of this notion that you somehow need to stop all of your thoughts. Cara has worked as an artist, wilderness guide, social worker, and psychotherapist, but at this point, she's given up on being an adult in exchange for an all-out mindfulness rampage, Kara has worked as an artist, wilderness guide, social worker, and psychotherapist, but at this point, she's given up on being an adult in exchange for an all-out mindfulness rampage. Her teaching is really funny and relatable. She teaches teens and adults that inward bound mindfulness education, spirit rock, insight,

meditation society, and UCLA. And here we go now with Kara Lai. Hey, it's CARA. I hear a lot of people saying that they can't meditate because they can't stop thinking. We think we're supposed to turn off our brains to meditate, but turning off your brain is actually impossible, and not the point of mindfulness. So for this meditation we're going to approach thinking in a new way. This time instead of focusing on the thoughts and what to do with them, we're going to turn towards what's underneath. So let's begin. Start by finding a comfortable and awake position. Close your eyes or leave them open with a soft gaze.

Find something to focus on that feels easy to be with. We'll call this your anchor. Maybe it's your breath, maybe it's your body, maybe it's the sounds around you. Whatever you choose, stay with that anchor for a few moments, receiving it with ease, and and coming back to it whenever you notice your attention has wandered. And you'll probably notice that there are some thoughts that are floating through. Maybe there are a lot of thoughts. Maybe there are just a few. Or maybe there aren't too many at all. Now see if you can get curious about what might be underlying these thoughts. Is there a mood or an emotion present

that feels connected to the thinking? If it feels okay, direct your attention into your body and touch into the space where these thoughts might be coming from. and touch into the space where these thoughts might be coming from. You could check out your belly, your chest, or throat, and see what's there. Whatever you find makes them space. Let it be there both in your body and in your mind. Bring a kind attention to whatever you find the way you might care for a small child who's hurt or upset. Yn yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw So often, thoughts are an expression of a part of us that has yet to be expressed or has yet to be paid enough attention.

When we can connect to that part in an open, caring, and non-judgmental way, it can help address what's going on on a deeper level and bring attention and care where it's most needed. If you'd like, you can drop in a question or two and see what arises. What is this really about? What do I need right now to feel okay? Remember, as you go about your day, that it's never wrong or bad to be thinking. It would be a real bummer if it was because we spend so much of our lives thinking. Gently open your eyes if they're closed and reconnect with the world around you. Thanks, Monkey Mind.

Enjoy the day. Thank you, Cara. You can find more meditations like this one over on the 10% Happier app. Just download the app wherever you get your apps to get started. If you like 10% happier, I hope you do. You can listen early and add free right now by joining 1-3 Plus in the Wondery app or on Apple Podcasts. Prime members can listen to add free on Amazon Music. Before you go, tell us about yourself by filling out a short survey at Wondery.com-survey. you