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January 13, 2025 • 15min
#787: How to Be in The Present Moment — Guided Meditation with Zen Master Henry Shukman
The Tim Ferriss Show
This episode introduces a new format called "Meditation Monday" where Tim Ferriss brings listeners a short 10-minute meditation each week to help them throughout their week. The teacher is Henry Shukman, who has previously appeared on the podcast twice and is one of few authorized Sanbo Zen masters globally. The episode is part of a four-part series designed to help listeners develop practical Zen tools for finding greater peace and effectiveness in daily life.
#787: How to Be in The Present Moment — Guided Meditation with Zen Master Henry Shukman
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Key Takeaways
- Meditation Monday is a new experiment featuring short 10-minute guided meditations with Zen master Henry Shukman
- The series aims to help listeners develop a Zen toolkit for finding greater calm, peace and effectiveness in daily life
- Henry Shukman is one of only a few dozen masters authorized to teach Sanbo Zen globally
- The meditations focus on both stress reduction and existential discovery
- Key principles include:
- Getting present and grounded in the body
- Releasing tension and finding physical comfort
- Accepting imperfection in meditation practice
- Taking brief meditation pauses throughout the day
Introduction
This episode introduces a new format called "Meditation Monday" where Tim Ferriss brings listeners a short 10-minute meditation each week to help them throughout their week. The teacher is Henry Shukman, who has previously appeared on the podcast twice and is one of few authorized Sanbo Zen masters globally. The episode is part of a four-part series designed to help listeners develop practical Zen tools for finding greater peace and effectiveness in daily life.
Topics Discussed
Introduction to Meditation Monday (0:00)
- Tim introduces the new Meditation Monday format as an experiment
- These will be short 10-minute meditations released every Monday
- The series will span four episodes to develop a complete Zen toolkit
- Henry Shukman is introduced as an authorized Sanbo Zen master
- Tim mentions his personal experience using Henry's app "The Way" for reducing anxiety
Henry Shukman's Background and Approach (1:10)
- Henry introduces himself as a Zen master, meditation teacher, poet, and author
- He has been meditating since his mid-20s
- Describes meditation as both:
- A tool for stress reduction and nervous system regulation
- A journey of existential discovery about our true nature
- "It can show us stuff about who and what we really are and what our true relationship with this world actually is" - Henry Shukman
The Body-Mind Connection (3:11)
- Explains how the mind time travels but the body stays present
- Emphasizes connecting with body sensation to return to the present moment
- Notes that being present can reduce stress even in difficult situations
- "When we're really here, present, somehow it always seems to dial down our stress, our suffering" - Henry Shukman
Meditation Posture and Setup (4:21)
- Guidance on finding a comfortable seated position
- Options for:
- Sitting with back support
- Sitting without support (balanced posture)
- Reclining if preferred
- Instructions for eye position:
- Closed eyes
- Lowered gaze without focusing
Guided Relaxation Practice (6:13)
- Systematic relaxation through the body:
- Jaw relaxation
- Throat softening
- Shoulder settling
- Chest and ribcage warming
- Belly softening
- Lower body relaxation
- Emphasis on warmth and softness throughout the body
- Permission to experience imperfection in the practice
The Nature of Meditation (14:15)
- Describes meditation as natural and simple
- Emphasizes that it's about stopping and being still rather than "doing" something
- 10 minutes daily is sufficient for benefits
- Encourages brief pauses throughout the day
- "It's weird that it seems like sort of a big thing... really it's almost like when we're not actually doing anything" - Henry Shukman
Conclusion
This inaugural Meditation Monday episode establishes a foundation for incorporating simple meditation practices into daily life. Henry Shukman provides accessible instruction for connecting with the body and finding moments of stillness. The episode emphasizes that meditation doesn't need to be complex or perfect to be beneficial, and even brief practices can make a significant difference in managing stress and finding peace in daily life.