Guided Meditation: ‘Simply Begin Again’

The 'Guided Meditation: 'Simply Begin Again'' episode of the 'Ten Percent Happier with Dan Harris' podcast provides listeners with a unique experience, differing from the usual interview format. Dan Harris introduces the episode by highlighting the significance of the guided meditation led by Joseph Goldstein, who is not only his meditation teacher but also a co-founder of the 10% Happier meditation app and a key figure in bringing meditation to the American mainstream. Goldstein's extensive experience, spanning over 50 years, sets the stage for a meditation session focused on mindfulness and the practice of returning to the breath when the mind wanders.

Goldstein begins the meditation by emphasizing the importance of the mantra 'simply begin again,' which serves as a gentle reminder to return to the present moment whenever one's attention drifts. He guides listeners through the process of settling into an upright, relaxed posture and becoming aware of the breath. The meditation focuses on observing the sensations of breathing, whether at the nostrils or the rise and fall of the chest or abdomen. Goldstein instructs listeners to softly note 'in' and 'out' or 'rising' and 'falling' with each breath, as a method to maintain focus. The core lesson of the meditation is to recognize when the mind has 'hopped on the train' of thoughts and to gently return to the breath without self-judgment.

Throughout the meditation, Goldstein reassures listeners that it is natural for the mind to wander and that the practice is in the act of beginning again. This simple yet challenging exercise is designed to cultivate awareness and mindfulness. Towards the end of the session, participants are guided to gradually re-engage with their surroundings, becoming mindful of their senses as they open their eyes and adjust their posture.