I really love these principles - so clearly expressed and so accessible to newcomers.
Have always been such a huge fan of yours - your course on Calm was the first I ever followed and really opened up the world. First time it clicked. Thank you.
The title of this really spoke to me because I am 100 hours into a 1,000 hour experiment. I am trying to persuade London commuters to lay down their phone with the help of a high vis vest and a sense of humour. Definite junior cult leader vibes.
Any tips for this very particular environment very gratefully received!
After 100 hours I'm beginning to get a sense of what meditation here looks like - the space is so bustley that the breath is barely noticeable, but there's so much bustle to listen to and watch.
And because phone use is everywhere, the meditation is defined by being opposite to that - essentially one just watches the mind again and again think of reasons to use the phone! It's more anti-phone training than anything.
The reward from commute meditation is huge though - you arrive home so much more available to your loved ones.
I love this phone-free experiment you describe! I'm a daily rider in the NYC subways and always keep my phone in my bag because I am comfortable standing with the quiet inside my own head. What a different world we could make by encouraging people to use their commuting time for internal quiet.
I (unfortunately) don't have a solid train system where I live but when I regularly visit NYC, I'm on the trains the whole time and amazed at the near 100% phone usage. In airports and general public spaces too. Like Will, I try to fight it with meditation too - especially eyes-open meditations that really take in my surroundings (without making dangerous eye contact that might get me punched!!!)
Such a pleasure to connect with Junior Cult Leaders everywhere! 😃
It really does feel that phones and meditation fight in those gaps, those moments of waiting. I suspect that 20 years ago, people who'd never heard of meditation used to get the benefit of incidental mindfulness in these moments. It probably kept them well without them realising it. The phone has eaten them all up, and so we now need to make an intentional choice. The shame is that there's so little literacy around resting the mind.
Thank you! I've been doing it now since the start of the year. For people who believe in meditation - or at least intermittent digital fasting - it's intensely logical. But it is quite funny that it's literally the polar opposite of what everyone done! Ie it's people's very favourite time to scroll!
It also has the benefit of being a very easy habit it to build. Ie things are easier when you attach it to something you do every day.
For the newcomer who is less comfortable with quiet than you are, I'd say pretty unpleasant for about three weeks but then quite suddenly becomes easier. And - as with meditation generally - you feel a lot of benefits in the rest of life. Feel lighter. And phone use feels more intentional too.
I'm keeping on with it indefinitely I think. Though suspect it will be a while before the rest of London joins in!
Someone should design a pin that we could wear that at a quick look, describes what we’re doing. We’re meditating, standing in presence whether we’re commuting in the airport or on a train. with a QR code that can inform and educate.
Such a great point! I have spent a lot of time pondering this… (two hours a day on the commute, to be precise :-))
I love meditation with all my heart, but for many, I get the benefits feel a bit abstract. However, I’m beginning to fell that Phone Free is a concept everyone gets. As an experiment I actually started making stickers to bridge that gap and have had a few takers already. I say I personally find mindfulness techniques to be a really useful way of using the time / handling the urge to use the phone, but each to their own.
The main benefit of any sticker I think is social commitment, tapping into the commute crowds. Because phones are SO addictive, we need a physical signal to keep us honest. I take it to the (comical) extreme by wearing a high-vis vest, but I honestly would not have stuck to my 1,000-hour goal without that public accountability.
Your idea for a pin or QR code is the perfect way to turn a private practice into a shared statement. It does feel like people are really turning against the phone this year. I feel like I see more people staring into space (or reading a book). Could be a shared rebellion with purpose.
And with that… need to go on my phone free commute now! Lovely to meet you.
What’s up Phone Free Will! sorry I’m a bit late to the game. This is great. I love that youre exploring what this could look like on your commute.
Some way to indicate that you’re sitting and meditating and not using your phone makes sense. So you’re not trying to sell it to people, that’s never a great idea. It’s more they get inspired seeing you l implementing it in action, calm smile on your face.
So yeah, maybe a badge? Maybe there’s a special container you put your phone in and secure it to the front of your body so people see that you’re not looking at it. And it has a little sign, saying “choosing to meditate instead.”
Again, as long as you’re not precious about it. I’ve noticed that in general, most people – myself included – don’t love having other people‘s mental health solutions foisted on them (not that you are doing that -you just asked for my tips). Understated tends to win the day.
Hey! Thanks so much for writing back, and for your kind words!
Totally agreed on the precious thing - that is very good advice. I'm mainly hoping the self-deprecating humour will save me from that. My look is very much about me not being able to resist the phone rather than being a paragon of virtue. Seems to raise a few smiles and giggles anyway.
And in my writing about what goes on in my head I try to document with total honesty the comic absurdity of a phone-addicted, terrified-of-work mind. I think after 100 hours of this I can see my mind a lot more clearly now, and hopefully writing from that messy personal experience is helpful (and entertaining) to people rather than being too preachy. Also I'm really starting to believe that Buddhist insights can say a lot that's helpful in understanding the phone's hold on us (and fighting it). From reading around it really seems like a consensus is building on taking a daily intentional break, and I'm convinced that mindfulness is really helpful in that mix.
Sometimes I'm not sure what's put me on this path. I have a perfectly good day job as a TV producer, which I keep very separate. But in meditation I've found something that really helped me, and maybe being tickled by the sight of a mid-life crisis high vis man on his way to work might prompt others to look it up (shades of my own inner el grandioso there :-) - they probably just smile to themselves and go on with their day)
I’ve been meditating (with you mostly) for six years now and meditating with my college English and creative writing classes for the last semester. I loved this meditation. And I so appreciate the clear instructions and insight anew. I’ll use a version with my students next week. So yes, always grateful for you, Jeff. Thank you anew.
Jeff- this is such a fabulous essay, even for a long-time meditator! The explicit (and humorous) written guidance about what to expect and how to approach meditation is great for me to share with friends who are still skeptical about practice. Thank you!
This was absolutely lovely for me today. I happened to be sitting outside on a beautiful breezy and sunny day while thinking of myself as a statue in a forest and then watching waves crash on the shore. This meditation left me with a lasting upgrade to my perception of the breeze on my skin. As usual, thank you so much for helping me set the tone for my day.
"The idea is to pay attention to something that is not your worries." So simple and so powerful, yet I've never thought to frame it that way. Thanks again Jeff 🙏
Jeff, as a Zen teacher responsible for a tradition with incense, and prostrations, I feel seen and also implicated by this post. The cult-adjacent vibes are an occupational hazard I navigate constantly.
What I've found is that the best entry point is never near the incense. It's exactly where you put it — "you already know how to sit and exist, you've done it before." The moments that have actually worked with the most skeptical people in my life have been when I stopped explaining and just said: try this one thing for five minutes. Your #3 does more to demystify practice than most dharma talks I've given. And, I hope the "smells and bells" offer a container that can hold the tradition and the practice.
Stealing "find something pleasurable in your delinquency" for my next class.
Hey Jeff, I have been quietly following you along for years and am a huge fan. I have attended a few CEC retreats and have spent hundreds of hours getting still with your guidance.
The title of this lesson was the first time I’ve ever felt something off key. Cult leaders are typically men who prey on vulnerable women. This reference, even in jest, may not land well in this safe space full of traumatized people. Just a thought to share my reaction- I am not trying to get you to change anything or censor you.
Catherine I appreciate this feedback. I hadn't thought of that and am sympathetic to anyone triggered by that connection. My friend was making fun of the idea of someone having all the answers, extorting from and gaslighting a community - the easy-to-make fun of cult leader of pop culture, more than the actual scary predatory cult leader of real life. I will try to be more careful in my own blithe assumptions there. I went back and re-read the opening in light of your concern, and I can see how the Tantric sex line could make the piece even more uncomfortable, so I'm editing that out. I'll try to shift the meaning a bit in the opening so it's clear I'm referring more to the all-knowing airs and religion-of-one kind of culty vibe.
Hi Jeff thanks for listening! I appreciate your openness to my thoughts. 😊 Your vulnerability and honesty has created a truly special community and I really appreciate being as much or as little as involved as I need over time.
You are the complete opposite of a creepy cult leader of any flavour!
I really love these principles - so clearly expressed and so accessible to newcomers.
Have always been such a huge fan of yours - your course on Calm was the first I ever followed and really opened up the world. First time it clicked. Thank you.
The title of this really spoke to me because I am 100 hours into a 1,000 hour experiment. I am trying to persuade London commuters to lay down their phone with the help of a high vis vest and a sense of humour. Definite junior cult leader vibes.
Any tips for this very particular environment very gratefully received!
After 100 hours I'm beginning to get a sense of what meditation here looks like - the space is so bustley that the breath is barely noticeable, but there's so much bustle to listen to and watch.
And because phone use is everywhere, the meditation is defined by being opposite to that - essentially one just watches the mind again and again think of reasons to use the phone! It's more anti-phone training than anything.
The reward from commute meditation is huge though - you arrive home so much more available to your loved ones.
I love this phone-free experiment you describe! I'm a daily rider in the NYC subways and always keep my phone in my bag because I am comfortable standing with the quiet inside my own head. What a different world we could make by encouraging people to use their commuting time for internal quiet.
I (unfortunately) don't have a solid train system where I live but when I regularly visit NYC, I'm on the trains the whole time and amazed at the near 100% phone usage. In airports and general public spaces too. Like Will, I try to fight it with meditation too - especially eyes-open meditations that really take in my surroundings (without making dangerous eye contact that might get me punched!!!)
Love this take on being junior cult leaders!
Such a pleasure to connect with Junior Cult Leaders everywhere! 😃
It really does feel that phones and meditation fight in those gaps, those moments of waiting. I suspect that 20 years ago, people who'd never heard of meditation used to get the benefit of incidental mindfulness in these moments. It probably kept them well without them realising it. The phone has eaten them all up, and so we now need to make an intentional choice. The shame is that there's so little literacy around resting the mind.
Thank you! I've been doing it now since the start of the year. For people who believe in meditation - or at least intermittent digital fasting - it's intensely logical. But it is quite funny that it's literally the polar opposite of what everyone done! Ie it's people's very favourite time to scroll!
It also has the benefit of being a very easy habit it to build. Ie things are easier when you attach it to something you do every day.
For the newcomer who is less comfortable with quiet than you are, I'd say pretty unpleasant for about three weeks but then quite suddenly becomes easier. And - as with meditation generally - you feel a lot of benefits in the rest of life. Feel lighter. And phone use feels more intentional too.
I'm keeping on with it indefinitely I think. Though suspect it will be a while before the rest of London joins in!
Someone should design a pin that we could wear that at a quick look, describes what we’re doing. We’re meditating, standing in presence whether we’re commuting in the airport or on a train. with a QR code that can inform and educate.
Such a great point! I have spent a lot of time pondering this… (two hours a day on the commute, to be precise :-))
I love meditation with all my heart, but for many, I get the benefits feel a bit abstract. However, I’m beginning to fell that Phone Free is a concept everyone gets. As an experiment I actually started making stickers to bridge that gap and have had a few takers already. I say I personally find mindfulness techniques to be a really useful way of using the time / handling the urge to use the phone, but each to their own.
The main benefit of any sticker I think is social commitment, tapping into the commute crowds. Because phones are SO addictive, we need a physical signal to keep us honest. I take it to the (comical) extreme by wearing a high-vis vest, but I honestly would not have stuck to my 1,000-hour goal without that public accountability.
Your idea for a pin or QR code is the perfect way to turn a private practice into a shared statement. It does feel like people are really turning against the phone this year. I feel like I see more people staring into space (or reading a book). Could be a shared rebellion with purpose.
And with that… need to go on my phone free commute now! Lovely to meet you.
What’s up Phone Free Will! sorry I’m a bit late to the game. This is great. I love that youre exploring what this could look like on your commute.
Some way to indicate that you’re sitting and meditating and not using your phone makes sense. So you’re not trying to sell it to people, that’s never a great idea. It’s more they get inspired seeing you l implementing it in action, calm smile on your face.
So yeah, maybe a badge? Maybe there’s a special container you put your phone in and secure it to the front of your body so people see that you’re not looking at it. And it has a little sign, saying “choosing to meditate instead.”
Again, as long as you’re not precious about it. I’ve noticed that in general, most people – myself included – don’t love having other people‘s mental health solutions foisted on them (not that you are doing that -you just asked for my tips). Understated tends to win the day.
I believe in your mission, my friend!
Hey! Thanks so much for writing back, and for your kind words!
Totally agreed on the precious thing - that is very good advice. I'm mainly hoping the self-deprecating humour will save me from that. My look is very much about me not being able to resist the phone rather than being a paragon of virtue. Seems to raise a few smiles and giggles anyway.
And in my writing about what goes on in my head I try to document with total honesty the comic absurdity of a phone-addicted, terrified-of-work mind. I think after 100 hours of this I can see my mind a lot more clearly now, and hopefully writing from that messy personal experience is helpful (and entertaining) to people rather than being too preachy. Also I'm really starting to believe that Buddhist insights can say a lot that's helpful in understanding the phone's hold on us (and fighting it). From reading around it really seems like a consensus is building on taking a daily intentional break, and I'm convinced that mindfulness is really helpful in that mix.
Sometimes I'm not sure what's put me on this path. I have a perfectly good day job as a TV producer, which I keep very separate. But in meditation I've found something that really helped me, and maybe being tickled by the sight of a mid-life crisis high vis man on his way to work might prompt others to look it up (shades of my own inner el grandioso there :-) - they probably just smile to themselves and go on with their day)
Me too!! I commute on Metro-North into the city and look forward to my rides as my time to meditate and be a part of this great community
I’ve been meditating (with you mostly) for six years now and meditating with my college English and creative writing classes for the last semester. I loved this meditation. And I so appreciate the clear instructions and insight anew. I’ll use a version with my students next week. So yes, always grateful for you, Jeff. Thank you anew.
Jeff- this is such a fabulous essay, even for a long-time meditator! The explicit (and humorous) written guidance about what to expect and how to approach meditation is great for me to share with friends who are still skeptical about practice. Thank you!
Amen Tamar. Thank you for beautifully sharing both of our thoughts! 🌷
Thanks Tamar, appreciate you, and DiANE too!
This was so lovely junior cult leader. 😂 What a sweet friend you are to your buddy. May he find many sweet moments of peace and relief. 💖TY Jeff.
Malaya ❤️
I loved this meditation Jeff.
Two things you said really touched me as I struggle a bit with aging these days..
“The image of the statue seated in the forest withstanding the elements”
“Ancient and patient”
The other thing you said
The other thing I loved was your mention of gratitude for the “bittersweetness of life”
Another beautiful reminder🙏
Thank you Jeff!!❤️
Hi Kay!
I sent this to a friend who is also having a hard time. I hope he will try it.
Let me know if he does! Hopefully it doesn’t start out too lovey-dovey.
Meditation advice that also makes me laugh - that’s my sweet spot - thanks 😊
😂
This was absolutely lovely for me today. I happened to be sitting outside on a beautiful breezy and sunny day while thinking of myself as a statue in a forest and then watching waves crash on the shore. This meditation left me with a lasting upgrade to my perception of the breeze on my skin. As usual, thank you so much for helping me set the tone for my day.
You’re welcome, Lee! For some reason the statue thing gets me every time
"The idea is to pay attention to something that is not your worries." So simple and so powerful, yet I've never thought to frame it that way. Thanks again Jeff 🙏
You’re welcome, Jules!
Love the opportunity to come back to the fundamentals - and really perfect for this Monday morning’s commute. Thanks as always Jeff!
Thank you, Elana, always nice to hear from you.
Jeff, as a Zen teacher responsible for a tradition with incense, and prostrations, I feel seen and also implicated by this post. The cult-adjacent vibes are an occupational hazard I navigate constantly.
What I've found is that the best entry point is never near the incense. It's exactly where you put it — "you already know how to sit and exist, you've done it before." The moments that have actually worked with the most skeptical people in my life have been when I stopped explaining and just said: try this one thing for five minutes. Your #3 does more to demystify practice than most dharma talks I've given. And, I hope the "smells and bells" offer a container that can hold the tradition and the practice.
Stealing "find something pleasurable in your delinquency" for my next class.
Thank you
Hey Jeff, I have been quietly following you along for years and am a huge fan. I have attended a few CEC retreats and have spent hundreds of hours getting still with your guidance.
The title of this lesson was the first time I’ve ever felt something off key. Cult leaders are typically men who prey on vulnerable women. This reference, even in jest, may not land well in this safe space full of traumatized people. Just a thought to share my reaction- I am not trying to get you to change anything or censor you.
Catherine I appreciate this feedback. I hadn't thought of that and am sympathetic to anyone triggered by that connection. My friend was making fun of the idea of someone having all the answers, extorting from and gaslighting a community - the easy-to-make fun of cult leader of pop culture, more than the actual scary predatory cult leader of real life. I will try to be more careful in my own blithe assumptions there. I went back and re-read the opening in light of your concern, and I can see how the Tantric sex line could make the piece even more uncomfortable, so I'm editing that out. I'll try to shift the meaning a bit in the opening so it's clear I'm referring more to the all-knowing airs and religion-of-one kind of culty vibe.
Hi Jeff thanks for listening! I appreciate your openness to my thoughts. 😊 Your vulnerability and honesty has created a truly special community and I really appreciate being as much or as little as involved as I need over time.
You are the complete opposite of a creepy cult leader of any flavour!
😂 thank you!
Lovely simple practice. Thank you