10% Happier with Dan Harris Joseph Goldstein On How To Train Your Runaway Brain
Jan 1, 2026
In this engaging discussion, Joseph Goldstein, a veteran meditation teacher, dives into the hilarity and absurdity of our minds. He shares insightful phrases to help train attention, such as 'Just begin again' and 'Mara, I see you,' encouraging a humorous perspective on our distractions. Joseph compares the wandering mind to a puppy needing training, and emphasizes patience while cultivating mindfulness. His practical tips and the notion that curiosity fuels long-term practice make this conversation both enlightening and entertaining.
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Return Gently And Begin Again
- When your mind wanders during meditation, gently acknowledge it and "just begin again."
- Repeat the return to the breath with patience to train steady attention over time.
Sit And Know You're Sitting
- Sit with simple awareness: "sit and know you're sitting" to create an open frame for experience.
- Use that relaxed yet alert stance to naturally notice breath, sounds, and bodily sensations.
Balance Relaxed And Alert
- Aim for a balance of relaxed, not casual, and alert attention in practice.
- Check in periodically for tension or spacing out and adjust to maintain that balance.