We often hear about being present and “here now,” but how do we actually do that, and more importantly, how do we remember to do it? This session with meditation teacher Susa Talan, recorded for the 10% happier with Dan Harris podcast, explores how to cultivate awareness throughout our daily lives, not just on the meditation cushion.
Key Takeaways
- Awareness means being present for the entire “ride” of life, not just going through the motions.
- When dealing with anxiety or physical discomforts like palpitations, try widening your attention instead of fighting them.
- Crying during meditation is okay; you don’t always need to know why it’s happening.
- Guided or unguided meditation both work; the key is cultivating awareness, anytime, anywhere.
- Awareness is a tool to help us understand ourselves better, not a goal in itself.
- Anchor awareness to everyday activities to make it easier to remember.
- Integrate awareness into simple daily tasks like brushing your teeth or holding a door handle.
- Practicing awareness all day builds momentum that supports formal meditation, and vice versa.
Being Present for the Whole Ride
Think about driving. How often have you arrived at your destination and realized you don’t remember much of the journey? Your body was driving, but your mind was elsewhere. This is where the practice of awareness comes in. It’s about being fully present for the entire experience, noticing your hands on the wheel, seeing the road, feeling your breath. When we’re truly aware, we’re not just thinking about life; we’re actually living it. This presence allows for deeper connection, more meaningful choices, and a richer experience of ourselves and the world around us.
Working With Anxiety and Discomfort
When anxiety or physical sensations like palpitations arise during meditation, our natural instinct is to make them stop. We want them to go away. But often, our attempts to push them away are just another form of resistance. Instead of fighting these uncomfortable feelings, Susa suggests widening your attention. Bring your awareness to neutral sensations, like the feeling of your body sitting in a chair or the sounds around you. This teaches the mind that anxiety isn’t the only thing happening. By engaging the part of the brain that can handle complexity, we acknowledge difficult sensations alongside other experiences, like the warmth of a loved one’s hand or the sound of a familiar voice. The goal isn’t necessarily to make the anxiety disappear, but to build a resilient mind and heart that can be with whatever arises, without being dependent on conditions changing.
Understanding Tears in Meditation
Many people find themselves crying during meditation, and it’s natural to want to understand why. However, Susa points out that our job isn’t always to figure out the “why.” Often, the mind wants to understand in order to fix or make something go away. When tears come, you can simply notice the physical sensations of crying – the pressure in your chest, the tears themselves – without needing an explanation. Sometimes, in the relaxation of simply allowing it to be there, understanding might arise naturally. Other times, it might not, and that’s okay too. This practice is about shifting from trying to fix or figure things out to learning to trust and be with experiences as they are. Like anything in nature, experiences come and go. Allowing the crying to be there, without judgment or the need for immediate understanding, can be a relief in itself.
Guided vs. Unguided Meditation
Does it matter if you use a guided meditation or sit in silence? Susa explains that the form isn’t as important as the intention: cultivating wholesome states of mind – states that are skillful, kind, and wise. Whether you’re listening to a teacher’s voice or sitting with your own breath, the goal is to bring your awareness to the present moment. Meditation isn’t just about sitting on a cushion; it’s about cultivating awareness throughout your day. This practice can happen while walking, multitasking, or even just noticing the sounds around you. Awareness is a tool for understanding ourselves better, not an end goal. By practicing awareness all day long, we build momentum that supports our formal meditation practice, and vice versa.
Remembering to Be Aware
It can feel incredibly difficult to remember to be aware throughout the day. Susa’s advice is to start small and anchor your intention to activities you do regularly. Try setting an intention to be aware while brushing your teeth. Notice the sensations in your hand, your mouth, the sounds. Or, when you’re walking, notice the feeling of your feet on the ground or the act of seeing. Even simple actions like opening a door can become moments of awareness. By folding awareness into everyday routines, we make it accessible and sustainable. As you start to notice these moments, you’ll find yourself developing a momentum of awareness that grows on its own, transforming your entire day from just a series of tasks into a richer, more dimensional experience.
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