How to Meditate If You Have No Time to Meditate | Jake Eagle and Michael Amster (Co-Interviewed by Dan's Wife, Bianca!)

10% Happier with Dan Harris

10% Media, LLC

Health & Fitness, Mental Health

4.6 • 12.9K Ratings

🗓️ 14 August 2023

⏱️ 74 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

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The great meditation teacher Sebene Selassie said this about today's guests: "I think their work is going to revolutionize mindfulness."

The guests in question are Jake Eagle, a licensed mental health counselor, and Dr. Michael Amster, a physician with a specialty in pain management who is also a certified yoga and meditation teacher. Together, they're out with a new book called The Power of Awe: Overcome Burnout & Anxiety, Ease Chronic Pain, Find Clarity & Purpose―In Less Than 1 Minute Per Day. In it, they lay out a simple technique for "microdosing mindfulness" that just about anybody can work into their daily lives.

Plus: Dan's wife, Bianca, joins Dan as co-interviewer.

In this episode we talk about:

How Jake and Michael stumbled upon this method (the story involves pancakes)
Why Bianca has had trouble booting up a meditation habit (and why Jake says he's "a terrible meditator")
Why people who have trouble sitting daily for extended periods might find that these microdoses are easier to work into their day
How to do the A.W.E. Method
The similarities and differences between A.W.E. and traditional mindfulness meditation
Practical tips for trying out A.W.E. in everyday life, given how hard it is to form habits
The early scientific evidence regarding the effectiveness of the A.W.E. Method
And, finally, whether Bianca and Dan were convinced to try the method!

For tickets to TPH's live event in Boston on September 7:

https://thewilbur.com/armory/artist/dan-harris/

Full Shownotes:

https://www.tenpercent.com/tph/podcast-episode/eagle-amster-630

Transcript

Click on a timestamp to play from that location

0:00.0	Hey guys, many of you will have heard me say this before, but this is, I think, one
0:23.8	of those things that genuinely bears frequent repeating.
0:28.2	The process of making and or breaking habits can be diabolically hard.
0:33.0	And this is not your fault.
0:34.9	If you struggle with behavior change, you are not somehow uniquely dysfunctional.
0:39.6	The fact is evolution simply did not wire us for the easy adoption of healthy habits.
0:46.4	Natural selection, as I often say, was really focused on getting your DNA into the next
0:51.1	generation, not necessarily on making you content and happy.
0:55.4	As a consequence, we're very good at looking for food and mates and threats in the environment
0:59.5	and not so good at remembering to floss.
1:03.3	And these rude, brute facts about the human animal, I think, are a big part of why so many
1:08.4	people who want to meditate do not actually meditate.
1:12.4	In the nearly nine and a half years since my first book, 10% happier came out.
1:18.2	I have seen incredible shifts in terms of the practice of meditation.
1:22.8	It's no longer socially unacceptable to admit that you do it, for example.
1:26.0	Now, I'm not saying, definitely not saying that my book is the reason for this.
1:29.0	I really think the science is the reason for this.
1:31.2	But I will say that even as attitudes toward meditation have shifted, I think there are
1:36.0	still so many obstacles, including finding the time, remembering to do it, and just the
1:40.7	sheer difficulty of keeping it up.
1:42.9	Okay, so that was a long wind up, but it brings me to my guests today who have come up
1:47.6	with a one minute meditation practice that I'm pretty sure anybody or almost anybody can
	...

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