#848: From Stress to Stillness — Guided Meditation with Zen Master Henry Shukman

ls, lad germs. This is Tim Ferriss. Welcome to another episode of
w. This e is a brand new experiment called Meditation Monday. That
o my lo interviews each week, every Monday I will be bringing you a short
itation will help you for the rest of the week. Over this four-episode
lop a Z kit specifically to help you find greater calm, peace, and
ur dail The teacher, Henry Schuchman, has been on my podcast twice
f only ozen masters in the world authorized to teach what is called
ve foun particularly interesting and effective, and now he’ll be
been us ry’s app, The Way, once, often twice a day, and it has lowered my
though ble. As a listener of the show, you yourself can get 30 free sessions
pp.com im. So if you like what you hear in these meditations, which will be
themsel u can get 30 free sessions by going to thewayapp.com slash Tim.
ing, pl joy this Meditation Monday with Henry Schuchman.
itation e, Henry Schuchman, on working with stress. Stress is a universal human
know, rribly widespread today in the way we are conditioned and socialized,
our li h a constant pursuit of productivity, etc. Many pressures on us
sonally p with a lot of stress from a very difficult chronic illness throughout
as high ssful, and the moment I started to meditate around the age of 25,
ifferen ow I dealt with stress. So I hope to share something of that right
of str a thing that we want to kind of eliminate, and there’s a lot of research
greatl with that. But it’s a counterintuitive way. The way to reduce stress is
‘s actu learn to allow it and include it. That is the meditative approach.
a comfo seated position, and we’ll see how this can work. Yeah, get yourself settled.
positio e the eyes or lower the gaze with the eyes open if you prefer that.
micro a nts, you know, make any micro adjustments of the body that will help you settle in.
on that good to you right now.
inhale the lungs, and slowly let it out.
and on n fill the lungs, hold it a moment, and slowly exhale.
filling ngs, holding a moment, and releasing.
ath ret its natural rhythm.
egin by ng aware of the body.
he floo hatever surface is beneath them.
act tha re making.
w your s and whatever they’re resting on.
and per me pressure.
r head
d and l e in a restful position.
ers, ar hands relax.

old rop
be comp relaxed, loose.
th legs ally at ease.
nything

orso, t t area, the belly area, and the whole back of the body,
ed.

can get k sense of the whole body.
a menta of the whole body.
being s nd coming into its own state of rest.
as a ph sensation in the chest.
sts 94% ple experience stress in the chest area if they look for it as a physical sensation.
w’s you s level right now?
ind of on in the chest that might be associated with it?
ind of or a certain heat or sense of activation in the chest or weight or density.
from th bring your awareness to the surface of your whole ribcage, the skin around your ribcage.
und the e become soft and warm, like warm wax.
its sof nd its warmth, it can contain and allow any other energies that are within the chest area.
inds of may be subtly arising in the upper torso,
cling t ftness of our ribcage and of the sheath around the ribcage that’s warm and soft,
rgies.

ly tryi et rid of anything.
redisc our capacity to allow any sensations that are uncomfortable or uneasy.
ich we eady be able to allow them and include them.
a part hat has an inbuilt capacity for patience,
r of ki of compassion for ourselves.
to be a e, including with the stress we sometimes feel.
we can , we can allow it, that actually de-stresses us.
patient mpassionate side to us.
someho ming of our very own experience, just as it is.
a mome with whatever warmth and kindness toward ourselves
now, no g any demands on ourselves,
e as we
t a lit of well-being in spite of whatever difficult feelings we may be experiencing.
d of we g that’s here for us, part of our makeup.
start t out of the sit.
ment in upper body.
t from side.
oulders
oulders the eyes, look around you, have a little stretch.

gain fo ng me.
use th any of this little set of meditations anytime you like.
ing a l it of quiet, of calm, of resetting yourself.
of the tations and make them your own to use as and when you wish.
st of y .