Live longer and happier

The most effective thing you can do to live longer, happier, and healthier is to meditate regularly. Not only has meditation been proven to reduce stress, which is one of the biggest causes of disease, but it also promotes telomerase activity, which increases longevity by delaying the unraveling of your DNA.

As well as the physical benefits of meditation, there are psychological benefits: spending time developing focus and awareness leads to greater clarity and perspective about your life. This results in choices that are more in alignment with your higher self, that meet your needs more effectively, and that enable you to live a more fulfilled life. My meditation has saved enormous amounts of time by making me more focused and clear when I am not meditating. In meditation I have discovered solutions to difficult problems, and simplifications that have saved a lot of time and effort.

You don’t need to meditate that much. Just get started and meditate a bit every day. When I first started meditating, I did twenty to thirty minutes per day: ten to fifteen minutes in the morning and ten to fifteen minutes in the evening. After only four months, my focus and awareness had increased to the point where I experienced the underlying nature of reality, known as the Tao. That’s how powerful and effective meditation is. However, the goal of meditation can never be to achieve anything, even to know God, or non-duality. For meditation to be effective, the objective of meditation must be only to practice. Practice is leaning into clear, focused awareness. Practice has inherent meaning and satisfaction, which you will discover from experience. In time, all of life becomes practice.

To start meditating, you need to be able to sit upright and still, with a straight spine, for a reasonable amount of time. You might want to sit on a chair with your back away from the back of the chair. Another option is to sit cross-legged on relatively thick cushion that raises your hips above your knees. I sit like this, with my legs in a tailor pose, one closer to my body than the other.

Tailor sitting pose

How I sit to meditate

Meditation cushion

Meditation cushion

There are many different kinds of meditation. One of the most basic, and most powerful, is to pay attention to your breath. This is the technique that led to my experience of the fundamental nature of reality. To do this, you just close your eyes and pay attention to the sensations created by breathing.

You need to to allow your mind to watch the sensations, in the body, that the breathing creates. Notice if you find yourself wanting to control the breath and notice if you are controlling the breath. The process is to relax your mind and allow it to simply watch. Any time you notice that your mind has wandered to some thought about the past or the future, or even a thought about the present, then gently bring it back to the experience of the breath. You may catch yourself paying attention to a present-moment sensation or experience that is not related to your breath. As with thinking, bring your attention gently back to the experience of your breath.

The process is all about watching and witnessing without judgement. If you find yourself judging, then witness that without judging. Sometimes people will say, “I can’t meditate because my mind keeps wandering.” This is a sign that they are meditating. Don’t give up meditating because when you try to meditate your mind wanders. Your mind wanders because you are meditating. The fact that you notice your mind wandering tells you that you are in fact meditating.

In this video, I guide you in watching the breath:

If you want to learn to meditate really intensely and deeply, I recommend learning vipassana, which Buddha discovered and used to free himself from suffering. The best way to do this is at a free 10-day vipassana retreat.

Build capacity

Yesterday I went from sea level to 10,000 feet and spent several hours cross-country skiing. Even though I was not acclimatized, I did not get altitude sickness or get particularly out of breath or tired, even though I kept falling over and having to get out of deep powder. I was able to do this because I have been going to the gym three times a week for the past year and doing intense weight-training. High up in the snow, I could use the excess capacity in my body to handle the adverse conditions.

It’s a good idea to build capacity so that you can weather difficult circumstances. It’s not just physical capacity that is important: build emotional capacity by practicing equanimity through meditation; build social capacity by nurturing friendships; build financial capacity by generating wealth and the ability to generate wealth; and build intellectual capacity by reading, thinking, and solving difficult problems.