Hello, boys and girls, ladies and germs. This is Tim Ferriss. Welcome to another episode of the Tim Ferriss show.

This episode is a brand new experiment called Meditation Monday. That means, in addition to my long-form

interviews each week, every Monday, I will be bringing you a short 10-minute or so meditation,

which will help you for the rest of the week. Over this four-episode series, you'll develop a Zen toolkit,

specifically to help you find greater calm, peace, and effectiveness in your daily life.

The teacher, Henry Shookman, has been on my podcast twice before. He is one of only a few

dozen masters in the world authorized to teach what is called Sambo Zen, and I have found

this particularly interesting and effective. And now he'll

be your teacher. I've been using Henry's app, The Way, once, often twice a day, and it has lowered my

anxiety more than I thought possible. As a listener of the show, you yourself can get 30 free sessions

by visiting theway app.com slash Tim. So if you like what you hear in these meditations,

which will be valuable in and of themselves, you can get 30 free sessions by going to

the wayapp.com slash Tim. And for the time being, please enjoy this meditation Monday with

Henry Shookman. Welcome to this meditation with me, Henry Shookman.

In this little set of meditation so far, we've looked at doing a body scan, we've explored the practice of doing less,

or even not doing anything at all, as a fantastic way to reset the nervous system.

We've also explored how to be with stress in a way that we're not kind of opposing it

and fighting it, but we're including it.

And how helpful that can actually be in bringing us to a more patient and compassionate approach to our own stresses.

In this meditation, we're going to be exploring an old Zen

teaching, which runs like this. Take the backwards step that shines the light inward.

What on earth does this really mean? It means finding a way to rest back into the sort of heart of our experience,

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