Background
Long-form non-directive sitting releases attentional precision from the narrative content the default-mode network keeps generating. Over time it measurably changes DMN dominance of the global broadcast — not by silencing the network, which is impossible, but by re-weighting its outputs (Brewer et al., 2011).
The book defines meditation as minimal mental use in the present. You don't need a cushion, a mantra, an app sound, or a teacher. You just stop doing.
The Practice
- 01
Sit or lie down comfortably. No special posture required.
- 02
Don't try to clear your mind. Don't try to focus. Don't try anything.
- 03
When thoughts come, let them come. When they go, let them go.
- 04
If you notice yourself ‘doing’ meditation, stop doing it. Just be in the room.
- 05
Stay for 20 minutes. The clock can run out on its own.
- 06
Get up. Carry the not-doing into the next thing.
‘Let it be while you are working; let it be while you are cooking; let it be while you are walking; let it be while you are being.’