<p dir="ltr">How to (constructively) lower the bar on your meditation practice.</p> <p><strong> </strong></p> <p dir="ltr"><a href="https://bornimusic.com/">Ofosu Jones-Quartey</a> is a meditation teacher, hip-hop artist, and author based in the DC area. He’s a certified teacher with over 20 years of experience bringing mindfulness, self-compassion, and creativity to people of all ages. His stage name is “Born I,”, and his new book is called <a href="https://bornimusic.com/read/">Lyrical Dharma: Hip-Hop as Mindfulness</a>.</p> <p><strong> </strong></p> <p dir="ltr">In this episode we talk about:</p> <ul> <li dir="ltr" role="presentation">The definition of open-awareness meditation </li> <li dir="ltr" role="presentation">How it differs from classical concentration practices (such as focusing on your breath, or loving kindness phrases)</li> <li dir="ltr" role="presentation">Why Ofosu chose open-awareness meditation (in direct response to his struggles with OCD)</li> <li dir="ltr" role="presentation">How you can practice open-awareness meditation </li> <li dir="ltr" role="presentation">The benefits of a technique called “mental noting”</li> <li dir="ltr" role="presentation"> The “practice self-assessment tapes” that we run in our mind</li> <li dir="ltr" role="presentation">Self-compassion and “lowering the bar” in your meditation practice</li> <li dir="ltr" role="presentation">The relationship between  neurodiversity and meditation in general</li> <li dir="ltr" role="presentation">How to  depersonalize the experience of suffering</li> <li dir="ltr" role="presentation">And we hear some of Ofosu’s music and the life experiences that inspired it</li> </ul> <p><strong><br> <br></strong></p> <p dir="ltr">Related Episodes:</p> <ul> <li dir="ltr" role="presentation"><a href="https://www.danharris.com/p/how-to-become-a-regular-meditator-514?utm_source=publication-search"> How to Become a Regular Meditator (and More) | Alexis Santos</a></li> <li dir="ltr" role="presentation"><a href="https://www.danharris.com/p/a-more-relaxed-way-to-meditate-alexis-0e2?utm_source=publication-search"> A More Relaxed Way to Meditate | Alexis Santos</a></li> </ul> <p><strong><br> <br></strong></p> <p dir="ltr">Join Dan’s online community <a href="http://www.danharris.com/">here</a></p> <p dir="ltr">Follow Dan on social: <a href="https://bit.ly/3tGigG5">Instagram</a>, <a href="https://bit.ly/3FOA84J">TikTok</a></p> <p dir="ltr">Subscribe to our <a href="https://bit.ly/3FybRzD">YouTube Channel</a></p> <p><strong> </strong></p> <p dir="ltr">Additional Resources: </p> <ul> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation"><a href="https://bornimusic.com/lyricaldharma/">Lyrical Dharma Music Playlist</a></p> </li> </ul> <p> </p> <p dir="ltr">Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends and meditation teachers, Sebene Selassie, Jeff Warren, and for the first time, Ofosu Jones-Quartey. The event runs October 24th-26th. Sign up and learn more <a href="https://www.eomega.org/workshops/meditation-party-2025">here</a>.</p> <p> </p> <p dir="ltr">To advertise on the show, contact [email protected] or visit <a href="https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a></p> <p> </p> <p><strong>Sponsors:<br></strong></p> <p dir="ltr"><strong>Narwal Vacuum<br></strong>If you want to treat your home to spotless, fresh floors, visit <a href="http://us.narwal.com/podcast">us.narwal.com/podcast</a> to get the early bird price!</p> <p><strong><strong>Function Health<br></strong></strong>Learn more and join using our link. The first 1,000 get a $100 credit toward their membership. Visit <a href="http://www.functionhealth.com/HAPPIER">www.functionhealth.com/HAPPIER</a> or use gift code HAPPIER 100 at sign-up to own your health.</p>