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How to Start (Restart, or Upgrade) Your Meditation Practice: A Master Class | Jon Kabat-Zinn

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Jan 1, 2024

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Jon Kabat-Zinn

Jon Kabat-Zinn, a pioneer in mindfulness and author, shares invaluable insights on starting or reviving your meditation practice. He emphasizes the importance of being fully present with no agenda and encourages a relaxed approach, even suggesting meditation in bed. Kabat-Zinn discusses the significance of examining personal motivations and the transformative power of mindfulness in daily life. He stresses that meditation is about awareness rather than achievement, fostering a deeper connection to oneself and the world.

01:06:13

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ADVICE

Morning Meditation Routine

Start meditating after waking up and using the bathroom.
Meditate for the time that feels appropriate, then continue with your day.

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ADVICE

Posture for Meditation

Sit in a posture that promotes wakefulness and dignity, preferably on the floor if possible.
If floor sitting is difficult, use a chair; internal posture matters most.

insights

INSIGHT

Meditation as Tuning

View meditation as tuning your instrument before playing it throughout the day.
This tuning enhances presence and reduces reactivity to thoughts and emotions.

Get the Snipd Podcast app to discover more snips from this episode

Embracing Effortless Presence in Meditation

05:08 • 23min

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Starting or Reviving Your Meditation Journey

28:26 • 3min

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Redefining Meditation: From Doing to Being

31:50 • 15min

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Understanding Dharma and Its Implications for Humanity

46:36 • 4min

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Embracing Meditation as a Way of Being

50:15 • 5min

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The Essence of Meditation

55:37 • 17min

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Expressions of Gratitude and Further Resources

01:12:09 • 2min

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New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.

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Kabat-Zinn on the nitty gritty practicalities of starting a practice, being fully present with no agenda, and letting go of “the story of me.”

Jon Kabat-Zinn, PhD, is professor of medicine emeritus at the University of Massachusetts Medical School. Back in the 1970s, he came up with something called Mindfulness-Based Stress Reduction, or MBSR, which is a secular way of teaching Buddhist meditation. He’s written many books, including Full Catastrophe Living; Wherever You Go, There You Are; and Coming to Our Senses. His latest book is called Mindfulness Meditation for Pain Relief.

In this episode we talk about:

The nitty gritty practicalities of starting a practice
How he’s learned to be more relaxed about his practice—including advocating for meditating in bed
How to practice being fully present with no agenda
How investigating your motivations—something most people don’t do— can help you be more mindful
How to practice letting go of “the story of me”

Related Episodes:

Tripping Out with a Legend: Jon Kabat-Zinn on Pain vs. Suffering, Rethinking Your Anxiety, and the Buddha's Teaching in a Single Sentence

Jon Kabat-Zinn | Meditation as a Love Affair

Jon Kabat-Zinn, Creator of Mindfulness-Based Stress Reduction

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