BONUS: Sam Harris Guided Meditations and Lessons

This is a companion episode to episode #342 ("Sam Harris, Ph. D. — How to Master Your Mind"), and it features guided meditations and lessons from Sam's meditation app Waking Up http://wakingup.com. Please note that it includes bonus content not found in the longer episode. Enjoy! *** If you enjoy the podcast, would you please consider leaving a short review on Apple Podcasts https://podcasts.apple.com/us/podcast/the-tim-ferriss-show/id863897795?mt=2/iTunes? It takes less than 60 seconds, and it really makes a difference in helping to convince hard-to-get guests. I also love reading the reviews! For show notes and past guests, please visit tim.blog/podcast https://tim.blog/podcast/?utm_source=podcast&utm_medium=podcast&utm_campaign=podcast-description. Sign up for Tim’s email newsletter (“5-Bullet Friday”) at tim.blog/friday https://go.tim.blog/5-bullet-friday-1/. For transcripts of episodes, go to tim.blog/transcripts http://tim.blog/transcripts. Interested in sponsoring the podcast? 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Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:00Tim Ferriss?

  Hello, ladies and germs. This is Tim Ferriss and welcome to an ultra-short, commercial-free edition of The Tim Ferriss Show. This is a companion episode to a longer episode with Sam Harris that came out at the same time as this episode, so I encourage you to check that out. This is for those who want to jump right into the guided meditations and lessons from his app, Waking Up, which I've been incredibly impressed by. You can check it out at wakingup.com and you will find Lessons 217 and 31, so Days 217 and 31, for different styles of meditation practice, even though in the app itself, there is a longer logical progression. It's very gradual and you will find Lessons, including the

• 0:44Tim Ferriss?

  logic of practice. So with that having been said, please enjoy these guided meditations and lessons with Sam Harris.

• 0:56Sam Harris?

  Welcome to Day 2 of the Waking Up course. Once again, take a seat, either in a chair or cross-legged on a cushion. It's good to sit as comfortably as you can, and it's usually best to be sitting as straight as you can. Now, close your eyes and become aware of the sensations of sitting. Feel your arms at your sides, and perhaps take a few deep breaths.

• 1:44Sam Harris?

  Just allow gravity to settle you into your seat.

• 1:54Sam Harris?

  Now, as you did yesterday, become aware of the sensations of breathing.

• 2:02Sam Harris?

  Notice where you feel the breath most clearly. Either at the tip of the nose, or in the rising and falling of your abdomen, or chest.

• 2:16Sam Harris?

  It doesn't matter where you pay attention to the breath.

• 2:20Sam Harris?

  And you can change your focus from session to session if you like.

• 2:27Sam Harris?

  But for the moment, just pick one spot and focus there.

• 2:52Sam Harris?

  There's nothing especially significant about the breath. But it's something you always have with you.

• 3:01Sam Harris?

  And it's as good as any other sense object as a basis for training your powers of attention.

• 3:08Sam Harris?

  Eventually, the practice will incorporate everything that arises in consciousness.

• 3:27Sam Harris?

  Just feel the mirror sensations of breathing. From the beginning of the inhalation

• 3:38Sam Harris?

  to the pause between breaths.

• 3:44Sam Harris?

  And follow the exhalation to the end.

• 3:59Sam Harris?

  Try to cover the breath with your awareness.

• 4:06Sam Harris?

  And once again, there's no need to control your breathing.

• 4:12Sam Harris?

  Just let it come however it comes.

• 4:51Sam Harris?

  What we're doing here is sharpening the only tool you really have:

• 4:56Sam Harris?

  Your mind.

• 5:00Sam Harris?

  This is what you take with you in any situation in life.

• 5:05Sam Harris?

  This is what determines how you respond to emotional stress and physical pain and every other difficulty you encounter.

• 5:17Sam Harris?

  This is the basis for every decision you make and every interaction you have with other people.

• 5:25Sam Harris?

  And as you begin to observe it, you will notice, perhaps with growing amazement,

• 5:34Sam Harris?

  that your mind is totally out of control.

• 5:45Sam Harris?

  And as you try to pay attention to the breath,

• 5:50Sam Harris?

  you'll begin to notice that the primary obstacle to your paying attention is thinking.

• 5:58Sam Harris?

  Thoughts continually arise.

• 6:02Sam Harris?

  And you forget that you're even trying to meditate at all.

• 6:06Sam Harris?

  And this happens over the course of mere seconds.

• 6:14Sam Harris?

  Just try to count the next 10 breaths without getting distracted.

• 6:24Sam Harris?

  You can silently, in your mind, count one on the inhalation, and one again on the exhalation, and then two. See if you can get to 10.

• 8:04Sam Harris?

  Unless you have a lot of concentration, you probably were unable to tell how precarious your awareness of the breath actually was, how your attention was being buffeted on all sides by discursive thought.

• 8:26Sam Harris?

  Now, the goal isn't to stop your thoughts, or to suppress any emotion that might arise along with them. It is rather to notice these mental events clearly, and to experience them fully, more fully in fact, to recognize them as appearances in consciousness at the moment they arise. But that is generally a very difficult thing to do in the beginning. So for the time being, the moment you discover that you're thinking, just observe it, and come back to the breath.

• 9:20Sam Harris?

  In this final minute of the meditation, just start again.

• 9:41Sam Harris?

  Just feel the next breath as it comes.

• 10:17Sam Harris?

  Okay.

• 10:20Sam Harris?

  Well, just take a moment to take stock of how you're feeling. Whether you're tired, or restless, or calm. Whether your experience was pleasant or unpleasant isn't really the point. What you're learning here is a new skill.

• 10:37Sam Harris?

  And unless you're coming to this course already knowing how to meditate, you can't expect to be able to do it well in the beginning. And as the practice develops over the next days and weeks, you'll see that you do less, not more, than you normally do. You're not adding an artifice to your experience in the present moment. Rather, you're simply becoming less distracted. The purpose of meditation is to discover what your mind is like when you're no longer perpetually identified with the contents of your thoughts. And to make progress, you simply need to be willing to begin again. And we will do that tomorrow, on day three of the Waking Up Course.

• 11:24Sam Harris?

  Welcome to day 17 of the Waking Up Course.

• 11:28Sam Harris?

  As you get comfortable in your seat, you might keep your eyes open for the beginning of this session.

• 11:42Sam Harris?

  And take a few deep breaths.

• 11:48Sam Harris?

  And just let yourself settle into the feeling of resting in space.

• 12:26Sam Harris?

  And as you gaze in front of you, just let your gaze be as wide as possible. No need to focus on anything in particular.

• 12:52Sam Harris?

  Just stare into space

• 12:56Sam Harris?

  with soft eyes,

• 13:02Sam Harris?

  feeling the breath come and go.

• 13:34Sam Harris?

  Listen to the sounds in the room,

• 13:38Sam Harris?

  arising and passing away.

• 13:50Sam Harris?

  And as you stare into your visual field,

• 13:55Sam Harris?

  take a moment to look for what is looking.

• 14:01Sam Harris?

  See if you can look back with your attention at the one who is seen.

• 14:13Sam Harris?

  Now, this may sound paradoxical, but see what happens the moment you look.

• 14:26Sam Harris?

  There was a teacher named Douglas Harding, who wrote a book titled "On Having No Head."

• 14:33Sam Harris?

  And the exercise he recommended to his students was to gaze at whatever is before you and look for your own head.

• 14:46Sam Harris?

  Notice that your head is not one of the things you see.

• 14:55Sam Harris?

  What is it like to see the world and simultaneously notice that your head is not appearing in it?

• 15:11Sam Harris?

  See if that does anything to your sense of awareness.

• 15:23Sam Harris?

  Harding used to say that where his head was supposed to be, there was just the world.

• 15:33Sam Harris?

  See if you can be mindful of that in each moment.

• 16:08Sam Harris?

  And now gently close your eyes

• 16:12Sam Harris?

  and pay attention to this feeling

• 16:17Sam Harris?

  that you might have, that you're now inside your head, that your attention is in something. But again, what you're calling your head, the sensations you get from your skin, the muscles in your face, all of that is appearing in consciousness.

• 16:46Sam Harris?

  That which is aware is not inside of something.

• 16:52Sam Harris?

  Everything is in it.

• 16:56Sam Harris?

  See if you can feel that.

• 17:10Sam Harris?

  Open your eyes again.

• 17:13Sam Harris?

  And ask yourself, what has changed?

• 17:20Sam Harris?

  Is there a sense that the world comes rushing in?

• 17:27Sam Harris?

  That space just got bigger?

• 17:35Sam Harris?

  You might play with this. Opening and closing your eyes periodically.

• 17:43Sam Harris?

  Is there really a change?

• 17:48Sam Harris?

  There's a change in the contents of consciousness, clearly. There are things you can see with your eyes open that you can't with your eyes closed.

• 17:59Sam Harris?

  But you still have a visual field in both cases.

• 18:08Sam Harris?

  When you close your eyes, your visual field doesn't disappear.

• 18:22Sam Harris?

  All of this change in are the contents of consciousness.

• 18:47Sam Harris?

  And more and more, as we proceed in this practice, we want to be looking to see if the feeling that consciousness has a center,

• 19:00Sam Harris?

  that there's a meditator in the middle of each moment of meditation, a thinker of thoughts, a seer of sights, a hearer of sounds,

• 19:15Sam Harris?

  we'll be looking into that.

• 19:18Sam Harris?

  That feeling that awareness emanates from a single point inside the head.

• 19:28Sam Harris?

  And in some ways, this is even easier to do with eyes open, because we use vision to define ourselves in opposition to our environment, more than we do with the other senses.

• 19:45Sam Harris?

  There's a clear feeling that most of us have, most of the time, that we are behind our face, looking out at the world through our eyes.

• 19:57Sam Harris?

  But as you look out at the world in this moment,

• 20:01Sam Harris?

  see if that feeling is true.

• 20:09Sam Harris?

  You might look to see if there's any evidence that you are behind your face at this moment.

• 21:00Sam Harris?

  And the moment you notice you're lost in thought, come back to this exercise.

• 21:09Sam Harris?

  Keep an attention very wide,

• 21:13Sam Harris?

  whether eyes open or closed.

• 21:29Sam Harris?

  And seeing if this feeling of being inside the head

• 21:35Sam Harris?

  survives scrutiny.

• 22:03Sam Harris?

  In the last minute of this session,

• 22:06Sam Harris?

  just give up all efforts

• 22:10Sam Harris?

  and notice whatever appears on its own.

• 23:12Sam Harris?

  Well, today I introduced a slightly different exercise. And there'll be some more of that coming from time to time. Because it's good to use this growing facility with mindfulness to engage a kind of structured analysis of experience. You can definitely precipitate certain insights by doing something a little more directed than just noticing whatever happens to arise. And if you're interested, you might get that book I mentioned, On Having No Head by Douglas Harding.

• 23:55Sam Harris?

  Because he, in a way that was quite unique to him, developed analogies and exercises that can provoke an insight into the illusoriness of subject-object perception. It's not to say that consciousness isn't arising in the brain. It's not making any claims about your mind being coterminous with the rest of the physical world. What Harding was doing was showing that this sense of being inside the head, from the side of experience, changes when you actually look to see if it's true.

• 24:40Sam Harris?

  And as you play with that exercise, you might find that a very expansive and centerless sense of what awareness is can emerge in place of this feeling that you would otherwise call "I."

• 25:03Sam Harris?

  And we'll look into that more tomorrow when I see you back here for day 18 of the Waking Up Course.

• 25:13Sam Harris?

  Welcome to day 31 of the Waking Up Course.

• 25:19Sam Harris?

  Once again, sit however you're comfortable.

• 25:26Sam Harris?

  And try to connect with your experience all at once, in a flash.

• 25:38Sam Harris?

  Just feel the body as a cloud of sensation.

• 25:52Sam Harris?

  Don't give any scope to distraction.

• 25:59Sam Harris?

  Be entirely present.

• 26:11Sam Harris?

  Notice that however you feel, whether you're tired or uncomfortable, consciousness itself is already vividly aware of whatever's appearing on its own.

• 28:11Sam Harris?

  See if you can relinquish the shape of your body.

• 28:16Sam Harris?

  Notice that you don't feel hands, or shoulders, or feet.

• 28:26Sam Harris?

  There's just a cloud of sensation.

• 28:30Sam Harris?

  Individual points of pressure, tingling, heat or cold, vibration.

• 29:44Sam Harris?

  And the moment you notice that a thought is present,

• 29:50Sam Harris?

  look for the thinker of that thought.

• 30:00Sam Harris?

  Is there anyone that the thought is occurring to

• 30:05Sam Harris?

  or coming from?

• 30:11Sam Harris?

  What is thinking?

• 30:22Sam Harris?

  And then rest is the open space in which the thought itself unwinds and disappears.

• 32:04Sam Harris?

  Listen to the sounds in the room.

• 32:10Sam Harris?

  And notice how each one articulates this space of consciousness.

• 32:18Sam Harris?

  Consciousness is simply the space in which everything is appearing on its own.

• 32:27Sam Harris?

  Rest as that.

• 33:06Sam Harris?

  In the last minute of the session, simply begin again.

• 33:12Sam Harris?

  But recognize that in practicing in this way, you are expressing an intention for yourself.

• 33:21Sam Harris?

  An intention to be happier and be better placed to make others happier.

• 33:31Sam Harris?

  An intention to suffer less and to be in a better position to help others suffer less. The goal here is wisdom. The wisdom that comes from recognizing how things already are in each moment. And stepping out of the fantasy life, born of having a mind that's perpetually distracted. So in this final minute, just remember what an enormous expression of goodwill for yourself and for the world this practice is.

• 35:09Sam Harris?

  And I'll see you here tomorrow for day 32 of the Waking Up Course.

• 35:17Sam Harris?

  In his apology, Plato attributes the following now-famous words to Socrates: "The unexamined life is not worth living." Now whether or not that's strictly true, the unexamined life is certainly needlessly painful, both for oneself and for others. And painful or not, the unexamined life is certainly less interesting. We really spend our lives learning how to live. And this isn't necessarily as absurd or as tragic as it sounds. Most of us find a pattern of living that makes approximate sense, and we tinker with it for decades. If you're lucky, you'll discover that you can live more or less the way you want. But even if you are lucky, you'll find that it's possible to want the wrong things,

• 36:01Sam Harris?

  to be lured into squandering your time and attention, to be bewitched, in a way, by things that don't really matter. Even if you're lucky, happiness can be surprisingly elusive. So why meditate? The basic logic is quite simple. The quality of your mind determines the quality of your life. Happiness and suffering, no matter how extreme, are mental events. The mind depends upon the body, of course, and the body upon the world. But everything good or bad that happens in your life must appear in consciousness to matter. This fact offers ample opportunity to make the best of bad situations, because changing how you respond to the world is often as good as changing the world.

• 36:47Sam Harris?

  Of course, you can try to change the world. You can try to get everyone around you to behave exactly as you want. You can try to never get sick or injured. You can try to keep your favorite possessions from getting damaged or lost. But try as hard as you might, the sources of stress and disappointment and embarrassment and self-doubt will always be there. Happily, there's another game to play, and not everyone knows about it. Rather than trying to change the world in each moment, there's another move open to you. You can look more closely at what you're doing with your own mind and actually cease to respond to life in ways that produce needless suffering for yourself and those around you.

• 37:32Sam Harris?

  When we're lost in thought, there are certain things we tend not to notice about the nature of our minds. For instance, every thought or feeling you've ever had, good or bad, has arisen and then passed away. The anger you felt yesterday, or a year ago, isn't here anymore. And if it arises in the next moment, based on your thinking about the past, it will once again pass away when you are no longer thinking about it. This is a profoundly important truth about the mind, and it can be absolutely liberating to understand it deeply. If you do understand it deeply, that is, if you're able to pay clear attention to the arising of an emotion like anger, rather than merely think about why you have every

• 38:15Sam Harris?

  right to be angry, it actually becomes impossible to stay angry for more than a few moments at a time. If you think you can stay angry for a day, or even an hour, without continually manufacturing this emotion by thinking without knowing that you're thinking, you are mistaken. This is an objective claim about the mechanics of your own subjectivity, and I invite you to test it. And meditation is the tool you would use to test it. Now, while I can't promise that meditation will keep you from ever becoming angry again, you can learn not to stay angry, or fearful, or embarrassed, et cetera, for very long. And when talking about the consequences of negative emotions in the real world, and

• 38:58Sam Harris?

  in your life, the difference between moments and hours, or days and weeks, is impossible to exaggerate. Now, this is not to say that external circumstances don't matter, but it is your mind, rather than the circumstances themselves, that determines the quality of your life. Some people are content in the midst of real deprivation and danger, while others are miserable despite having all the luck in the world. And there are practices that allow us to break this habit of being lost in thought, and to simply become aware of our experiences in the present moment. And the main one that I'm teaching in this course is a technique known as Vipassana, which is generally translated as insight meditation.

• 39:41Sam Harris?

  And this comes from the oldest tradition of Buddhism known as the Theravada. The quality of mind cultivated in Vipassana practice is almost always referred to as mindfulness. There's nothing spooky about mindfulness. It's simply a state of clear, nonjudgmental, and undistracted attention to the contents of consciousness, whether pleasant or unpleasant. This practice has been shown to produce long-lasting changes in attention, emotion, cognition, and pain perception, and these correlate with both structural and functional changes in the brain. Mindfulness is now very much in vogue, of course, but it seems to me that there are still many misconceptions about it. It's often taught and marketed as though we're merely an improved version of an executive

• 40:25Sam Harris?

  stress ball, where it is really more like the Large Hadron Collider. That is, it's a method for making profound discoveries, in this case about the nature of our own minds. And there's nothing passive about mindfulness. You could even say that it expresses a certain kind of passion, a passion for discerning what is subjectively real in each moment. Being mindful is not a matter of thinking more clearly about experience. It is the act of experiencing more clearly, including the arising of thoughts themselves. One of the great strengths of this technique of meditation, from a secular point of view, is that it doesn't require us to adopt any cultural affectations or unjustified beliefs.

• 41:06Sam Harris?

  It simply demands that we pay close attention to the flow of our experience in each moment. So as you progress through this course, notice that what you're being asked to do, more and more, is to simply recognize what is already arising in consciousness in each moment, without modifying it, without grasping at what's pleasant or pushing what's unpleasant away. In some basic sense, meditation is the act of doing less than you normally do. It's the act of being less distracted in the midst of everything that is already happening on its own. And once one is less distracted, one finally has a tool with which to notice truths about

• 41:51Sam Harris?

  one's mind that otherwise would never be discovered directly.

• 41:57Tim Ferriss?

  Hey guys, this is Tim again. Just a few more things before you take off. Number one, this is Five Bullet Friday. Do you want to get a short email from me? Would you enjoy getting a short email from me every Friday that provides a little morsel of fun before the weekend? And Five Bullet Friday is a very short email where I share the coolest things I've found or that I've been pondering over the week. That could include favorite new albums that I've discovered, it could include gizmos and gadgets and all sorts of weird shit that I've somehow dug up in the world of the esoteric as I do. It could include favorite articles that I've read and that I've shared with my close friends, for instance. And it's very short.

• 42:39Tim Ferriss?

  It's just a little tiny bite of goodness before you head off for the weekend. So if you want to receive that, check it out. Just go to fourhourworkweek.com. That's fourhourworkweek.com all spelled out and just drop in your email and you will get the very next one. And if you sign up, I hope you enjoy it.