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

Forming and breaking habits can be incredibly difficult, and it's not our fault. Evolution has wired us to prioritize survival needs, like finding food and mates, over adopting healthy habits. This has resulted in many people struggling to meditate, despite their desire to do so. While attitudes towards meditation have shifted in recent years, there remain obstacles such as finding time and remembering to practice regularly. However, Jake Eagle and Dr. Michael Amster have developed a one-minute meditation practice that they believe almost anyone can do, calling it "Microdosing Meditation." Their approach aims to revolutionize mindfulness by making it more accessible and manageable for individuals who struggle with longer meditation sessions.

Jake and Michael discovered a new way of teaching mindfulness called microdosing mindfulness. Initially, Jake asked participants to meditate for 10 minutes a day, but many people found it burdensome and time-consuming. So, they started incorporating micro meditations instead. Surprisingly, they found that the results of microdosing mindfulness were equal to or better than traditional meditation. To understand why, Michael flew to Hawaii to meet Jake and his wife, and together they realized that the practice helped people access the positive emotion of awe. This breakthrough was unexpected, as the intention was not to find a new teaching method. Furthermore, the conversation also highlights the difficulty many people face in establishing a meditation habit, particularly due to past experiences and the need for immediate enjoyment in the activity.

Developing a meditation practice can be challenging, especially in the beginning. Unlike other activities like exercise that provide immediate feedback and a feeling of reward, meditation can initially feel uncomfortable and tedious. It takes consistent practice over a period of time, usually about a month, to start experiencing the intrinsic motivation and benefits of meditation. Some people may find certain meditation formats too rigid and restrictive, which can hinder their enjoyment and progress. Starting small and finding a meditation method that suits one's preferences, such as looser styles or shorter sessions, can increase comfort and make the practice more accessible. By taking small steps and finding what works for them, individuals can establish a meditation habit and overcome the common struggle of feeling guilty for not doing more.

Developing a sustained mindfulness practice can be challenging for many people, especially when approached in a formal and regimented manner. This can lead to self-defeat and feelings of failure, making it even harder to continue the practice. However, the practice discussed in the conversation offers an alternative approach. By focusing attention for just 10 to 15 seconds on something valuable, appreciative, and awe-inspiring, individuals can experience an immediate sense of peace, relaxation, and presence. This practice has shown promising results for individuals with neurodivergence, such as ADHD, who may struggle with traditional meditation methods. Additionally, it emphasizes the importance of being flexible, open, and accepting of different forms of mindfulness practices.

Cultivating moments of awe in our ordinary lives can bring profound benefits. The A Method, developed by Jake Eagle and his wife Hannah, provides a three-step process for discovering and savoring moments of awe. The first step is attention, where we place our attention on something we value or find amazing. Then, we wait for a brief moment to amplify our attention and fully immerse ourselves in the experience. Finally, we exhale with a longer breath, activating the vagus nerve and intensifying the positive sensations in our bodies. By practicing this technique, we can access awe anywhere and experience the joy and wonder that comes with it. This reminds us that we don't need extraordinary circumstances to find awe, but rather can find it in the ordinary moments of our daily lives.

Practicing mindfulness and experiencing awe can be quick and simple, yet incredibly beneficial. By directing our attention to something we value, whether it's a visual, auditory, or kinesthetic experience, we can tap into a state of awe and find moments of peace and appreciation. Whether we choose to focus on the unfurling belly of a cat, the sound and vibration of a purr, or the vastness of the universe, all these experiences can provoke awe and bring us into the present moment. The more we practice these awe-inducing moments, the more they become a part of who we are, allowing us to experience awe spontaneously throughout our lives.

The method described by Jake Eagle is a way to help people see the world in a new way and find profound moments of awe in the ordinary. Starting with awe of the senses can be an easy entry point for many people, using vision, hearing, or feeling as a gateway into these moments. However, this method is different from traditional mindfulness practices in that it doesn't necessarily develop metacognition or concentration focus. Instead, it provides a pattern interruption and allows for a quick shift in physiology and mood. It offers a readily available way to interrupt negative thoughts and emotions and give oneself a break from being on autopilot.

Mindfulness can be practiced anywhere and anytime, not just in specific settings or retreats. The "This Is" method allows for quick and repeated doses of mindfulness throughout the day, which can be particularly valuable in stressful environments like airports. By finding moments of awe, whether in observing people or appreciating the beauty of architecture, mindfulness becomes easily accessible and portable. The practice also enables deeper connections with others, as awe is contagious and can be shared in conversations. Awe plays a significant role in finding joy and humor, especially in challenging times. The definition of awe used in the conversation is an emotional experience of being in the presence of something that goes beyond our usual perception of the world.

Experiencing moments of awe and connecting with the vastness of the world can bring about a shift in our perception and a sense of deeper connection and presence. By opening our eyes to value, appreciate, and find amazement in things around us, we can see the world in a new way and react to it differently. Unlike traditional mindfulness practices that may be taken too seriously, the A method encourages a lighter approach where we don't take ourselves too seriously and feel less significant in a negative way. The greats in meditation and mindfulness do not take themselves seriously either. The conversation also suggests that incorporating practical examples and exercises, such as fleeting moments of awe or extended experiences, can help individuals take this newfound perspective and connection into their everyday lives.

Taking the time to fully engage with our senses and appreciate the awe-inspiring moments in our everyday lives can have profound effects on our well-being. By practicing mindfulness and being aware of our surroundings, we can unlock the power of simple experiences like taking a shower or walking through our homes. These moments can evoke powerful memories, release energy, and reset our nervous system. It is important not to overthink or try too hard when attempting to cultivate a sense of awe, as this can diminish the experience. Instead, we should allow ourselves to fully immerse in the kinesthetic and emptying nature of awe, without the need for words or analysis.

Experiencing awe is a unique emotion that can coexist with other emotions. Unlike most emotions that are singular in nature and transition from one to the next, awe can complement and change the nature of other emotions. It is almost like a "meta emotion" that sits on top of the others. Awe can be experienced while mourning, feeling anxious, or being unhappy. It can enhance our perception of time, making it feel like time expands or drops away completely. Moreover, the practice of cultivating awe has numerous positive benefits, such as fostering a sense of connection, love, kindness, and compassion. To experience awe, it can be helpful to designate specific periods for the practice, such as in the morning.

Incorporating moments of awe into our daily habits can greatly enhance our overall experience of life. Finding specific times and activities when we can consciously practice awe can be very helpful in cultivating this mindset. It could be as simple as taking a moment to appreciate the aroma of coffee while making it or gazing at the stars before bedtime. By pairing these awe-inspiring moments with activities we already do, we can easily integrate them into our daily routines. Additionally, the power of presence and fully immersing ourselves in these experiences can bring about a profound sense of joy and fulfillment. So, let's prioritize incorporating moments of awe into our lives and savor the beauty that surrounds us.

Changing patterns and routines can be difficult, especially when it comes to remembering to do so. Mindfulness practices, such as moments of awe, can be life-changing, but the challenge lies in consistently incorporating them into our daily lives. One approach suggested is setting an alarm three times a day as a reminder. The conversation also emphasizes the importance of finding exercises or practices that we genuinely enjoy and that work for us. By doing so, we increase the likelihood of maintaining these habits. Over time, with consistent effort, these practices can become ingrained in our behavior, where reminders are no longer necessary, and they become natural responses to certain situations.

The book "The Power of Awe" claims to offer various benefits in just a minute per day. While the authors initially felt uncomfortable with the title, their research with the Greater Good Science Center's Dacker Keltner has shown promising results. By teaching a 21-day Awe method to primary care patients and healthcare professionals during the height of the pandemic, the authors observed a 36% reduction in depression symptoms in the general population and a 35% reduction in healthcare professionals. These outcomes are comparable to traditional therapies for depression. The authors see this method as a tool, similar to a medical intervention, that can be used to alleviate chronic pain, anxiety, and depression, without any side effects and at no cost.

Experiencing moments of Awe can have powerful impacts on our mental and physical well-being. These moments of Awe, which can be found in the ordinary and accessible to everyone, have the potential to reduce anxiety, loneliness, burnout, and chronic health symptoms like pain and gastrointestinal distress. While the exact mechanism behind these effects is not fully understood, research suggests that Awe may have an anti-inflammatory impact on the body, potentially lowering the levels of inflammatory cytokines. Regularly accessing and embracing these moments of Awe throughout the day may contribute to improved mental and physical health, and it is an important practice to incorporate into our lives.

Experiencing awe has a unique ability to decrease inflammation, which other positive emotions do not provide. This is interesting as it suggests that inducing awe can have significant physiological and psychological benefits for individuals dealing with disease or stress. Jake Eagle, a therapist, shares that inducing awe shifts people's perspectives and helps them approach issues with a new understanding. It can be a valuable tool in assisting individuals and couples in resolving conflicts and tension. This approach, referred to as cognitive accommodation, expands understanding and consciousness, providing people with more resources. While not exactly mindfulness, this method of inducing awe can be seen as a precursor or alternative for those who find formal mindfulness practices challenging in today's fast-paced and demanding world.

Practicing moments of awe can have a positive impact beyond the personal level. By cultivating awe in our daily lives, we can contribute to creating a safer and better world for everyone. The practice of awe can change the nature of conversations, from personal interactions to community discussions and even global dialogues. When we are in awe, we are more likely to appreciate and value different cultures, people, and the natural world. This practice can be contagious, inspiring others to also find awe in their ordinary moments. By becoming nodes of sanity in an unsafe and insane world, we can potentially transform the world for the better.