Meditation for the 99%: Recent Episodes
Meditation for the 99%
Hosted by meditation teacher and political writer Jeremy Mohler, Meditation for the 99% brings mindfulness to the things that matter most in our lives—work, relationships, and, especially, politics.
I didn’t grow up religious, but I’ve recently fallen in love with saying a little prayer before meals. Not a prayer, really. Some words of gratitude. Here's how it's transforming my friendships.
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If you’re like me, you might believe that you must earn love by what you do, produce, accomplish. So you always feel burned-out. Or maybe you believe you’ll lose yourself by getting too close to someone. So you avoid deep relationships. Here's how to flip the script.
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When I’m really burned out from my work taking on billionaires and private prison executives, a meditation retreat really recharges me. Here's what I've learned from doing retreats.
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This talk was recorded in the fall of 2020. But very little has changed since then, considering we live in a precarious, alienating, often violent capitalist society.
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This talk was recorded just before the election. But what I talk about in it can be applied to any political crisis. Even white supremacists storming the U.S. Capitol.
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The air freezing. Wind gusting. Tumbleweeds rolling down my street. That’s what winter during a pandemic looks like in my mind.
I’ve read all the lists to prepare for a likely second wave of COVID-19. My workout routine is solid. Therapy is going well.
But none of it feels like enough. Part of me is terrified about being even more isolated. Another part of me is in denial, like that meme with the dog saying, “This is fine,” as the house burns around him.
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It really does feel like half the country likes having a racist, misogynist reality TV show star as president. Or they’re willing to tolerate him to “own the libs.” But are Trump supporters really all that different from me?
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I recently heard someone tell a story that made me feel less powerless about the country's political situation — at least at first.
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I often find myself wanting to punch Trump supporters in the face. I want to hold them down and force feed them the awareness that the rich and powerful are swindling them.
But that feels shitty. Not because it’s wrong of me to want to do those things.
Because hate burns. It tenses up my shoulders and my gut. It makes me forget to breathe, to feel my feet on the ground. Hating ends up hurting me.
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One of my favorite recent movies is the documentary “Free Solo” (2018), in which Alex Honnold climbs the 3,000-foot El Capitan rock wall without a rope.
But my favorite scene isn’t when he summits. Or when he shows off the van he lives in so he can focus on climbing. Or any of the times he nearly falls.
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It’s okay that you want Trump to die from COVID-19. It’s also okay if you feel bad for him, like you would anyone suffering. Your internal world isn’t social media. There’s no “right” or “woke” feeling. There’s room inside of you for all your thoughts and feelings. Infinite space for resentment, sadness, anger, disbelief, apathy.
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As social worker and author Brené Brown says, "The most compassionate people I’ve interviewed over the past 13 years were absolutely the most boundaried … loving and generous and really straightforward with what’s okay and what’s not okay."
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I was catching up with a therapist friend recently when a light bulb went off in my mind: Meditation is harm reduction. It doesn’t solve the deeper emotional issues that cause many of our problems. But it helps us feel a little better in the here and now.
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Our endless fears, worries, and resentments make life harder. But what if—like the Tibetan Buddhist teacher Sakyong Mipham Rinpoche once put it—we could turn our unsettled mind into an ally?
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Where did my tendency to hustle and strive and work all the time come from? Why am I almost always planning and worrying about the future? Why can’t I rest more often? Why am I afraid to fully let go and relax? Why am I constantly standing on the balls of my feet, leaning headfirst into the future?
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Ever heard of the concept of projection? It's a powerful psychological phenomenon that impacts pretty much every aspect of your life. Here's how to work with it.
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I meditate because otherwise I’d overlook the small things that are practice for the big things.
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As James Clear has documented, stopping a habit or starting a healthy one is often easiest when broken down into continuous small improvements. “All big things come from small beginnings,” he writes. “The seed of every habit is a single, tiny decision.”
Avoiding shame, I believe, is the most powerful “single, tiny decision” we can make.
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So much is up in the air. Protests. A pandemic. The economy. A fascist president provoking his base with dog whistles about “law and order.” But—as it always is—the truth is in the uncertainty. It’s down there in the muck. It’s in noticing the urge to control and then letting go. It’s in the “I don’t know.”
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Whenever I feel guilt about my place in society, I turn my attention to solidarity.
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Right now, there’s plenty of pain to go around — a pandemic, job loss, cramped homes, uncertainty. Anxiety, grief, anger, and other negative emotions are rampant. But all that unavoidable pain doesn’t stop us from adding another layer of pain, suffering. Here's how to stop.
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There’s just so much to be angry about right now. Trump is a selfish, bumbling media savant who manages to stay in the spotlight while doing almost nothing. The Democratic Party is yet again failing to offer a real alternative to Trump’s racist, right-wing populism. Corporate-funded media ignores the pain and suffering of poor and working people. Rich people are getting bailed out while tens of millions lose their jobs. What can we do with all that anger?
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Two things keep coming to mind repeatedly during this whole coronavirus thing, both of which I’m a little embarrassed to share.
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Meditation isn't therapy? Mindfulness will improve your relationships? Here are ten things I wish I'd known before I started meditating.
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After a breakup a few years back, a friend asked me, “Are you on Tinder?” I wasn’t. Dating apps were for those who couldn’t meet people in real life. I was above that.
But my friend is a charismatic, good-looking guy who’s dated many interesting, good-looking women. That he’d use Tinder made me reconsider my gut reaction.
Sometimes we need to see others doing something to give ourselves permission to do it too.
And so it goes with my meditation practice, which is a hodgepodge of habits and skills I’ve picked up from others.
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Please hit "subscribe" and rate the podcast so others can find it.
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I’ve heard the 13th century poet and Sufi mystic Rumi’s poem “The Guest House” more times than I can count. It’s a staple in U.S. spiritual communities, from psychotherapist and meditation teacher Tara Brach to NPR’s On Being.
But during the COVID-19 crisis, the poem’s metaphor is more metaphoric than ever—which gives it a fresh resonance.
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My mind is usually a churning soup of anxiety, overplanning, and confusion, but the COVID-19 outbreak has put it in hyperdrive.
There are certain to be moments ahead that will overwhelm us emotionally, so I’ll share how I self-soothe in hopes that it helps you come up with your own process.
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I don’t consider myself a Buddhist, but I recite what are called the “three refuges” after meditating each morning. I even have them tattooed on my arm along with a fourth.
Buddha, dharma, sangha, justice.
Whispering these words reminds me of what really matters, regardless of what’s happening in my life, even a global pandemic that’s bringing the economy to its knees.
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I’m housesitting for my parents in rural Maryland while they’re in Florida for the winter. When I’m not driving back into Washington, D.C., to see friends, days pass without human interaction.
But the solitude isn’t what’s getting to me. It’s the silence, particularly at night. Thank God for my meditation practice.
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The most common thing I hear from people who are hesitant about trying meditation is, “But I think too much.”
What I usually say back is, “We all do.”
We all think too much. Wandering thoughts are estimated to occupy 30 to 50 percent of our waking hours. And we all think we think too much.
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I can’t remember a more contradictory time in my life. I’ve never felt so lonely. For the past month, I’ve been living alone on my family’s farm in rural Southern Maryland. It’s been part “Walden,” part “Joe Dirt,” part “The Blair Witch Project.” Days go by without seeing another human.
But I’ve also never felt so fearless. Unlike when I’ve traveled solo or had nothing to do on a Friday night—which is when I want company the most —the fact that I’m lonely hasn’t bothered me.
What I’ve been practicing is sometimes called the “two wings” of mindfulness: awareness and compassion. Just as a bird needs both wings to fly, we must see reality as it is and hold our reaction to it with compassion. Here's how to practice that.
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“Pleasant, unpleasant, or neutral?” Those are the choices. Is that tightness in your lower back pleasant, unpleasant, or neutral? Is that emptiness in your chest pleasant, unpleasant, or neutral? Is the thought of going to work tomorrow pleasant, unpleasant, or neutral? In mindfulness meditation, this is called "noting," and it's a transformative practice.
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Sometimes I need to kick ass and get shit done. But do I really need to hustle when I’m making dinner or visiting a friend? This episode is about how practicing mindfulness meditation allows me to work smarter and relax harder.
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I got a massage the other day and was reminded of the first thing you learn in Mindfulness 101: if you’re feeling lost, find your breath.
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This episode is about so-called "neoliberalism," what political scientist Wendy Brown describes as the application of economic market competition to every aspect of our lives, including democracy itself. Turns out mindfulness is being co-opted by neoliberalism. Here's how to avoid the delusion that you should only practice meditation by yourself.
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This episode is about how I consider my daily meditation practice a ritual, and how that helps me stick with it.
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This episode is about what to do during meditation when you're blindsided by extreme anxiety, fear, or some other overwhelming emotion.
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This episode is about how self-compassion can help weather the storm around family during the holidays.
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This episode is about the concept of "keystone habits," those that spark chain reactions helping other good habits take hold. Meditation is my keystone habit.
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This episode is about learning to be with your feelings by practicing mindfulness meditation. Please hit "subscribe" and rate the podcast so others can find it. Here's the original blog post that inspired this episode. Sign up for my email list to get free meditation tips. Follow me on Twitter, Facebook, and Instagram. Need help with your meditation practice? Email me: jeremy@jeremymohler.blog
Did you know the Buddha first taught contemplation of human corpses before teaching meditation on the breath? On this episode, I talk about how f*cking grateful I am for mindfulness meditation and why you should be too.
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On this episode, I talk about how mindfulness helped me get over my fear of getting attacked by a moose in Colorado's Rocky Mountains, and how it can help you become conscious of unconscious thoughts and beliefs.
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On this episode, I talk about how mindfulness can you help you reconnect to the present moment no matter where you are or what's happening around you.
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On this episode, I talk about how my regular meditation practice has helped me interact with my grandfather a little differently as he ages.
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On this episode, I talk about how buying weed for the first time in years scared me, and how mindfulness helped me through the experience.
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On this episode, I talk about how spiritual teacher David Deida's stained glass window metaphor helped me reconcile my politics with my meditation practice.
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On this episode, I talk about how meditation takes courage, a Navy SEAL boot camp drill, and my recent struggles with anxiety.
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On this episode, I bust two popular myths about meditation, that 1) it's not for people who "think too much," and 2) it'll turn you into a cold, calculating robot.
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On this episode you’ll hear about how being mindful is like inviting guests into your home, whoever they are and however they act.
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On this episode you’ll hear about waterfalls, hidden treasure, and other metaphors for what meditation produces: mindfulness.
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On this episode you’ll hear about how I got into meditation.
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On this episode you’ll hear about a metaphor from meditation teacher Tara Brach that can help you actually appreciate your scatterbrained, all-over-the-place mind.
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On this episode you’ll hear about how mindfulness is like surfing and how meditation is like practicing surfing in the most "perfect" conditions, a glassy ocean with the most gnarly waves.
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On this episode you’ll hear about a Buddhist concept called “the middle way,” which isn’t about mediocrity, being soft, or compromising.
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On this episode you’ll hear how regular meditation can help you find yourself... by losing yourself first.
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On this episode you’ll hear how capitalism shapes how you see the world and keeps you out of the present moment.
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On this episode I talk about how mindfulness can help you when you feel overwhelmed.
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On this episode I talk about how having gratitude for yourself will help you stay a little bit more present throughout the day.
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On this episode I explain my five tips for starting (and sticking with) a daily meditation practice.
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This episode is about how meditation can help you manage your anxiety.
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This episode is about how meditation helps you develop the inner courage to face challenging situations in your life.
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This episode is about how regular meditation practice can help you use social media mindfully—as nearly impossible as that is.
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This episode of Meditation for the 99% is about how meditation can help you change habits that you don’t like—but not exactly in the way you might expect. Bonus: you get to hear all about my caffeine addiction.
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On this episode you’ll hear about how meditation has helped me actually relax, which is a very, very hard thing for me to do.
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On this episode you’ll hear what it actually feels like to meditate—my experience of it, at least. Hint: every time is a roller coaster ride.
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On this episode you’ll hear how our identity—who we think we are—can hold us back, and how meditation can help us move past our limiting ideas of our self.
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On this episode you’ll hear why a common myth about meditation—that it’s supposed to clear your mind—is flat out wrong.
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Things and people I mentioned:
- "'Real But Not True': How These Four Words Can Help With Strong Emotions"
- Tara Brach
On this episode you’ll hear about how meditation can help you have the mind of a beginner. Not someone that’s naïve; but someone who’s alive, awake, and present in your day to day life.
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On this episode you’ll hear about letting go, one of the most important parts of meditation practice, and why it doesn’t mean that you’re passive or a pushover.
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Episode resources:
- My interview on the Cheeto Dust podcast
- "'Real But Not True' How These Four Words Can Help With Strong Emotions"
- How to meditate and be mindful
On this episode you’ll hear about what I consider to be the most important aspect of mindfulness. That is, non-judgement. Unfortunately, it rarely gets talked about.
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Episode resources:
- How mindfulness helped me feel a little less lonely
- Tara Brach
Pain is inevitable. Suffering, caused by the story about ourselves we add on top of the pain, isn't.
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On this episode you’ll hear about how capitalism keeps us from fully being in the present moment, and how meditation can help.
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Here’s the secret about meditation no one likes to admit: it just reminds us of something we too easily forget.
Contrary to all the hype about “mindfulness,” you don’t need to buy it, read about it, or go out and get it. (That’s capitalism for you.)
No, you’re already mindful — right now.
In this episode, you’ll hear what I think of that cliché word, “mindfulness,” and a powerful metaphor for how our minds work from meditation teacher angel Kyodo williams.
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Listen to angel Kyodo williams's interview on On Being.
This episode is about writing, but it’s not for writers only. You’ll hear about my path towards becoming a writer and a writing practice based on meditation that’s sort of like journaling.
Meditation for the Masses takes meditation out of faraway monasteries, expensive retreat centers, and Silicon Valley, and bring it to the things that matter most in our lives—work, relationships, and, especially, politics. This is mindfulness for the 99 percent.
Read the original blog post: jeremymohler.blog/so-you-want-to-be-a-writer-heres-how-to-practice
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This episode is about a mindfulness practice that sounds silly but can be a powerful way to handle a stressful situation. It’s called “soft belly meditation,” and you only need 30 second to a minute to do it.
Read more about "soft belly meditation" on my blog.
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This podcast is all about talking up meditation, but this episode talks it down a little bit.
You’ll hear about something called “spiritual bypassing,” and why meditation, as much as it feels like it sometimes, is not the same thing as therapy.
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This episode is about how the rapper J. Cole seems to know more about meditation than he thinks he does.
You’ll hear how he describes meditation, what makes it different than prayer, and a powerful metaphor from the Zen teacher angel Kyodo williams.
Read more here: http://jeremymohler.blog/j-cole-knows-more-about-meditation-than-he-thinks-he-does/
Watch the interview with J. Cole here: https://www.youtube.com/watch?v=gpiuqEGhNTM
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This episode is about a concept that comes from Buddhism called "emptiness." You’ll hear about how I got started with meditation, my anxiety about being a meditation teacher, and why a flower isn’t quite a flower. Hmmm, this is going to get nerdy.
Read more about this episode and emptiness: jeremymohler.blog/i-was-afraid-to-teach-meditation-until-i-remembered-the-nerves-were-part-of-the-experience/
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What do you imagine when you hear the word meditation? An Asian monk with a shaved head sitting a cave? A white woman doing yoga in her expensive condo beside a Whole Foods?
Don't be afraid. This episode could be called Meditation 101. You’ll hear about the neuroscience behind claims about meditation and practical tips, like how to position your body when you sit and what you should do while you’re doing it.
Read more about this episode: jeremymohler.blog/if-youre-scared-to-meditate-or-think-its-for-hippies-read-this/
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Mindfulness continues to blow up, so much that the rich and powerful have caught on. A recent Forbes column argues that “mindful leadership” leads to an “improved bottom line and more fulfilled employees.” Researchers have found that meditation “significantly enhances the performance” of elite US special forces.
But forget the hype. Let’s get down a working definition of mindfulness, one that is relevant to what matters most in our lives: work, love, fun, friends, and family.
Read my original blog post: jeremymohler.blog/what-being-mindful-really-means-and-why-you-should-try-to-be-it/
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Meditation teacher Tsoknyi Rinpoche’s phrase is an antidote to our habit of trying to escape the emotions we don’t want to feel.
In this episode you'll hear about one time I was in the Dominican Republic and I was freaking out about how fast the teenager driving the van was driving, another story about a bridge made of glass, and how meditation can help you get in touch with your emotions instead of constantly trying to escape them, like most of us do.
Read more: jeremymohler.blog/how-the-phrase-real-but-not-true-can-help-you-understand-your-emotions-and-even-racism/
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As I’ve written and talked about, meditation is most powerful when practiced daily. But doing anything other than fulfilling our basic needs—eating, sleeping, drinking water—each and every single day is hard work. And the last thing we need in this society is more work that we don’t get paid for.
So, if your 2019 resolutions and goals include meditating more—or finally meditating for the first time—I’ve got some tips.
Read more here: jeremymohler.blog/some-tips-for-finally-getting-around-to-meditating-daily/
Reading about meditation is a tempting distraction from the practice itself, which is more about revealing wisdom you already have than gathering knowledge. But reading can inspire you to practice, especially in the beginning, before you’ve been convinced of what meditation can do for you off the cushion, in your everyday life.
Books have been crucial to inspiring and deepening my practice, so I’d like to share three that will help you along “on the path,” as they say.
Read the original blog post.
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This episode is about a trick to lessening social anxiety. You’ll hear a little about my own social anxiety, a powerful quote from meditation teacher Pema Chödrön, and an easy to remember way to start to chip away at connecting more with other people.
I gave it away in the title. You’d be surprised by how many people are walking around dying to be asked about the most important parts of their lives.
Read the original blog post: jeremymohler.blog/social-anxiety-cheat-code-ask-dumb-questions
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Life is hard, especially in a capitalist society. The vast majority of us are only valued for our time and energy — our labor — and not for our creativity and passion. And even that doesn’t buy us the stability, community, and free time we all yearn for. Markets crash, the rent keeps going up, and we feel further and further behind.
So, why meditate? Why waste the little free time you have on something that at times can feel like work?
Read the original blog post: jeremymohler.blog/why-meditate-if-its-difficult/
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Despite the Republican Party’s insistence that anyone who struggles to pay the bills must be lazy, Americans like to hustle. The story of the ancient Indian whose journey led to the creation of Buddhism shows how striving, especially for perfection, only leads to more suffering.
Read the original blog post: http://jeremymohler.blog/what-the-buddhas-near-death-experience-teaches-us-about-hustling-too-hard/
The trick to being around family during the holidays is, counterintuitively, going easy on yourself.
Self-compassion won’t convince your uncle that his support for Trump is support for white supremacy or stop your grandmother from judging you for not going to church. But it will give you a little bit more freedom to choose how to engage with those who trigger you back into parts of yourself much smaller, narrower, and younger than who you’ve become and who you really are.
Read my original blog post with more detail here: https://liberationnotes.com/how-to-be-mindful-with-family-this-thanksgiving-d479998d3aac
I'm a believer in the power of daily meditation. While I’m not a believer in “shoulds,” you should meditate every day, because mindfulness — calmness, clarity, the ability to pay attention — mostly fades away during sleep.
If that sounds like work, like one more task on a never-ending to-do list, here’s a shortcut: try a meditation retreat.
Read the original blog post for this, here: https://liberationnotes.com/want-to-start-meditating-every-day-try-a-meditation-retreat-to-get-inspired-6bd32538eab7
There’s a well-known metaphor that likens mindfulness, the product of meditation, to the sun. Openness and clear thinking are always available to us, yet they’re obscured by clouds of thoughts and emotions.
But I think the moon is the more useful comparison. The moon metaphor will help you open—to others, to love, to life —whether our openness is received or not.
Read the original blog post on this, here: https://liberationnotes.com/mindfulness-is-like-the-moon-its-there-whether-you-see-it-or-not-ccd7caf7a9f6
To “mindfully” use social media is to stand in front of a train filled with billions of dollars.
Facebook, Instagram, etc., are built to churn out private profit, so they urge you to click, like, and follow as much as humanly possible. The commodity they produce is your attention, which they grab and let go of over and over again.
So, don’t stand in front of the train.
Don’t try to be mindful on Facebook — be mindful enough to put the phone down when you inevitably get bored.
Read my original blog post on this, here: https://liberationnotes.com/the-trick-to-being-mindful-on-social-media-is-to-be-mindful-before-you-log-on-a970e8bcc732