How to Start Meditating When You're Too Distracted to Meditate | Sebene Selassie

Quick Overview

Sebene Selassie's core message is that there is no single "right" way to meditate; instead, individuals should explore various traditions and techniques to find a style that works for their unique needs, body, and mind, emphasizing that the goal is embodied awareness, not adherence to a specific posture or method.

Key Points: There is no single "wrong way" to meditate, as practitioners should find the style that works for their specific needs, body, and mind. Sebene Selassie promotes an embodied awareness that involves paying attention to the body, breath, and sensations without judgment. The audiobook preview covers various traditions and techniques to help people start or restart a meditation practice. Sebene Selassie taught mindfulness-based stress reduction (MBSR) for 20 years, which was founded by Jon Kabat-Zinn. She personally navigated complex life challenges, including surviving stage three cancer at age 34, using these practices for relief. The goal of mindfulness is not to achieve a perfect, non-judgmental state, but to develop the capacity to notice when the mind wanders and gently return awareness to the present moment. The associated 5-day 'Even You Can Meditate' challenge encourages exploring different practices between March 23rd and 27th.

Context: This video features an interview between Dan Harris, host of the '10% Happier' podcast, and Sebene Selassie, a renowned meditation teacher, author, and co-author of a new audiobook about meditation. Selassie shares her extensive background, including her early exposure to Eastern philosophy (Hinduism and Buddhism) in high school and her eventual development of mindfulness practices after surviving cancer. The discussion centers on dismantling rigid ideas about how meditation should be done, advocating instead for personalized, non-judgmental exploration.

Detailed Analysis

Dan Harris introduces Sebene Selassie and her new audiobook, which offers a preview of practical, evidence-based hacks for establishing a sustainable meditation habit. Harris emphasizes that the book provides numerous traditions and techniques so listeners can find a style that suits their individual needs, body, and brain. Selassie explains that her journey into meditation began young through exposure to Eastern philosophy, but her approach is rooted in embodied awareness, not rigid dogma. She notes that mindfulness, as taught in MBSR by Jon Kabat-Zinn, is about cultivating the ability to notice when the mind drifts (due to thoughts, worries, or physical discomfort) and gently returning awareness to the present moment without self-judgment. She contrasts this with the Western tendency to seek immediate fixes or strive for a 'perfect' practice, which often leads to frustration. Selassie shares that her practices helped her navigate major life crises, including surviving stage three cancer, by offering a reliable anchor to the present moment rather than trying to eliminate suffering. She concludes that there is no right way to meditate; the goal is simply to be present with what is happening, whether sitting, lying down, or standing, and to develop the capacity for non-judgmental awareness.