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Dan Harris - Meditation for Fidgety Skeptics: A 10% Happier How-to Book

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From the author of the #1 New York Times bestselling memoir 10% Happier, this book will get you to meditate. Minus the pan flutes.
If youre like many people, youre intrigued by the promise of meditation but dont know how to beginor youve benefited from meditation in the past but need help to get started again. If so, Dan Harris has written the book for you.Gretchen Rubin, author of The Four Tendencies and The Happiness Project
ABC News anchor Dan Harris used to think that meditation was for people who collect crystals, play Ultimate Frisbee, and use the word namaste without irony. After he had a panic attack on live television, he went on a strange and circuitous journey that ultimately led him to become one of meditations most vocal public proponents.
Heres what hes fixated on now: Science suggests that meditation can lower blood pressure, mitigate depression and anxiety, and literally rewire key parts of the brain, among numerous other benefits. And yet there are millions of people who want to meditate but arent actually practicing. Whats holding them back?
In Meditation for Fidgety Skeptics, Harris and his friend Jeff Warren, a masterful teacher and Meditation MacGyver, embark on a cross-country quest to tackle the myths, misconceptions, and self-deceptions that stop people from meditating. They rent a rock-star tour bus (whose previous occupants were Parliament Funkadelic) and travel across eighteen states, talking to scores of would-be meditatorsincluding parents, military cadets, police officers, and even a few celebrities. They create a taxonomy of the most common issues (I suck at this, I dont have the time, etc.) and offer up science-based life hacks to help people overcome them.
The book is filled with game-changing and deeply practical meditation instructions. Youll also get access to the 10% Happier app, where you can listen for free to guided audio versions of all the meditations in the book. Amid it all unspools the strange and hilarious story of what happens when a congenitally sarcastic, type-A journalist and a groovy Canadian mystic embark on an epic road trip into Americas neurotic underbelly, as well as their own.

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As of the time of initial publication the URLs displayed in this book link or - photo 1
As of the time of initial publication the URLs displayed in this book link or - photo 2

As of the time of initial publication, the URLs displayed in this book link or refer to existing websites on the Internet. Penguin Random House LLC is not responsible for, and should not be deemed to endorse or recommend, any website other than its own or any content available on the Internet (including without limitation at any website, blog page, information page) that is not created by Penguin Random House.

Copyright 2017 by Dan Harris

All rights reserved.

Published in the United States by Spiegel & Grau, an imprint of Random House, a division of Penguin Random House LLC, New York.

S PIEGEL & G RAU and Design is a registered trademark of Penguin Random House LLC.

Library of Congress Cataloging-in-Publication Data

Names: Harris, Dan, author.

Title: Meditation for fidgety skeptics : a 10% happier how-to book / by Dan Harris and Jeff Warren, with Carlye Adler.

Description: New York : Spiegel & Grau, 2018.

Identifiers: LCCN 2017037570| ISBN 9780399588945 | ISBN 9780399588952 (ebook)

Subjects: LCSH: MeditationPsychological aspects. | Happiness.

Classification: LCC BF 637. M 4 H 37 2018 | DDC 158.1/2dc23

LC record available at https://lccn.loc.gov/2017037570

Ebook ISBN9780399588952

randomhousebooks.com

spiegelandgrau.com

Book design by Simon M. Sullivan, adapted for ebook

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ep

Contents

The untrained mind is stupid.

A JAHN C HAH , meditation master

HOW TO USE THIS BOOK

Perhaps unsurprisingly given that this is a book about meditation you will - photo 3

Perhaps unsurprisingly, given that this is a book about meditation, you will find plenty of meditations in these pages. In each one, Jeff Warren, our resident maestro, lays out the basic instructions and holds forth (often in a very amusing way) on his overall philosophy about the practice. When you encounter a meditation, we do not expect you to drop what youre doing and hurl yourself into the lotus position. Instead, we recommend that you read it through, and then come back whenever you are ready to give it a try.

All the meditations in this book are also available for free on the 10% Happier app. When you see this symbol thats to remind you that you have the option of toggling over to the app and - photo 4 , thats to remind you that you have the option of toggling over to the app and having Jeff walk you through the meditation in question. My advice is to experiment with both guided and unguided meditations and see what works. For what its worth, I switch back and forth in my personal practice.

Go to 10percenthappier.com/access to download the app and unlock the content. (If you already have the app, use the same URL to get the meditations.) Youll also be able to watch videos of many of the adventures and misadventures described in the book.

1
The Case for Meditation

If you had told me as recently as a few years ago that I would someday become a - photo 5

If you had told me as recently as a few years ago that I would someday become a traveling evangelist for meditation, I would have coughed my beer up through my nose.

In 2004, I had a panic attack while delivering the news, live, on ABCs Good Morning America. Being a masochist, I asked our research department to tell me exactly how many people were watching. They came back with the vastly reassuring number of 5.019 million. (If you are in the mood for a nice dose of schadenfreude, you can readily find the whole clip on YouTube. Just search for panic attack on live TV, and it will pop right up. Which is awesome for me.)

In the wake of my nationally televised freak-out, I learned something even more embarrassing: the entire episode had been caused by some phenomenally stupid behavior in my personal life. After spending years covering war zones for ABC News as an ambitious and idealistic young reporter, I had developed an undiagnosed depression. For months I was having trouble getting out of bed in the morning, and felt as if I had a permanent, low-grade fever. Out of desperation, I began self-medicating with recreational drugs, including cocaine and ecstasy. My drug use was short-lived and intermittent. If youve ever seen the movie The Wolf of Wall Street, in which the characters are pounding Quaaludes every five minutesit was nothing like that. However, my consumption was enough, according to the doctor I consulted after the panic attack, to artificially raise the level of adrenaline in my brain, exacerbating my baseline anxiety and priming me to have my very public meltdown.

Through a strange and circuitous series of events, the panic attack ultimately led me to embrace a practice I had always dismissed as ridiculous. For most of my life, to the extent that Id ever even considered meditation, I ranked it right alongside aura readings, Enya, and the unironic use of the word namaste. Further, I figured my racing, type-A mind was way too busy to ever be able to commune with the cosmos. And anyway, if I got too happy, it would probably render me completely ineffective at my hypercompetitive job.

Two things changed my mind.

The first was the science.

In recent years, there has been an explosion of research into meditation, which has been shown to:

Reduce blood pressure

Boost recovery after the release of the stress hormone cortisol

Improve immune system functioning and response

Slow age-related atrophy of the brain

Mitigate the symptoms of depression and anxiety

Studies also show meditation can reduce violence in prisons, boost productivity in the workplace, and improve both behavior and grades for school children.

Things really get interesting when you look at the neuroscience. In recent years, neuroscientists have been peering into the heads of meditators, and theyve found that the practice can rewire key parts of the brain involved with self-awareness, compassion, and resiliency. One study from the Harvard Gazette found that just eight weeks of meditation resulted in measurable decreases in gray matter density in the area of the brain associated with stress.

The science is still in its early stages and the findings are preliminary. I worry that it has provoked a certain amount of irrational exuberance in the media. (Meditation can cure halitosis and enable you to dunk on a regulation hoop!) However, when you aggregate the most rigorous studies, they strongly suggest that daily meditation can deliver a long list of health benefits.

The research has catalyzed a fascinating public health revolution, with the ancient practice of meditation catching on among corporate executives, athletes, U.S. marines, and entertainers, including the rapper 50 Cent. That man got shot nine times; I believe he deserves some peace of mind.

The second thing I learned that changed my mind about meditation is that it does not necessarily entail a lot of the weird stuff I feared it might.

Contrary to popular belief, meditation does not involve folding yourself into a pretzel, joining a group, or wearing special outfits. The word meditation is a little bit like the word sports; there are hundreds of varieties. The type of meditation well be teaching here is called mindfulness meditation, which is derived from Buddhism but does not require adopting a belief system or declaring oneself to be a Buddhist. (In defense of Buddhism, by the way, it is often practiced not as a faith but as a set of tools to help people lead more fulfilled lives in a universe characterized by impermanence and entropy. One of my favorite quotes on the matter is Buddhism is not something to believe in, but rather something to

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