January 2, 2023 • 4hr 17min
Dr. Sam Harris: Using Meditation to Focus, View Consciousness & Expand Your Mind
Huberman Lab
Key Takeaways
- Meditation is not just about changing conscious states, but understanding consciousness itself. The real purpose is recognizing the illusory nature of the self.
- The sense of self as separate from experience is an illusion. There is no "experiencer" separate from experience - just experience itself.
- Mindfulness practice involves noticing thoughts and sensations without identifying with them. This reveals the "emptiness" or centerlessness of consciousness.
- Psychedelics can provide insights into consciousness but are not necessary. Meditation can reveal the same truths about the nature of mind.
- The goal is to recognize the non-dual nature of consciousness in ordinary waking life, not just in altered states.
- Meditation is ultimately about recognizing what consciousness is always like, not adding a new practice or state.
- Social media and constant distraction can reinforce the illusory sense of self. Limiting these can support meditation insights.
Introduction
In this episode, Dr. Andrew Huberman interviews Dr. Sam Harris, neuroscientist, philosopher and meditation teacher. They discuss meditation, consciousness, free will, psychedelics and more. Harris explains how meditation can reveal fundamental truths about the nature of mind and self that go beyond just stress reduction or focus enhancement. He argues that the sense of being a separate self is an illusion that can be seen through with practice.
Topics Discussed
The Illusion of Self (8:40)
Harris explains that the sense of being a subject separate from experience is an illusion:
- Most people feel they are a subject "behind their face" having experiences
- This leads to a sense of dualism between mind and body
- But there is no actual experiencer separate from experience
- The self is what thinking feels like when you don't know you're thinking
"The self is what it feels like to be thinking without knowing that you're thinking. A thought arises uninspected and seems to just become you."
Meditation Practice (41:57)
Harris outlines his approach to meditation practice:
- Start with focusing on breath or other object of attention
- Notice when mind wanders and return attention
- Expand to notice all sensations, thoughts, emotions
- Recognize there is no meditator separate from what's noticed
- See the "emptiness" or centerlessness of consciousness
"Meditation is just a recognition of an intrinsic character of consciousness in each moment."
Non-Dual Awareness (1:52:11)
Harris describes the non-dual awareness that can arise through meditation:
- No separation between subject and object of experience
- Just the totality of consciousness and its contents
- Not merging with objects, but recognizing no center
- Available in ordinary experience, not just altered states
"There is just this condition in which everything is appearing and what you're calling your body...is an appearance in consciousness."
Psychedelics and Meditation (3:05:58)
Harris discusses the relationship between psychedelics and meditation:
- Psychedelics can provide initial insights into consciousness
- But effects are temporary and content-focused
- Meditation reveals truths about ordinary consciousness
- Psychedelics not necessary, but can be complementary
"The real point of contact between psychedelics and meditation for me is...but for my experiences on psychedelics, I don't think there's just no way I would have had the free attention to be interested in the project at all."
Free Will (1:37:13)
Harris argues that free will is an illusion:
- We don't author our thoughts - they simply arise
- We can't control what we will think or do next
- The sense of being the thinker of thoughts is illusory
- This doesn't negate personal responsibility or effort
"There is just this fundamental mystery at our backs that is disgorging everything that we experience."
Social Media and Attention (3:54:29)
Harris explains his decision to quit Twitter:
- Created needless conflict and negativity
- Distorted view of humanity and discourse
- Constant distraction from more important things
- Leaving has been positive for wellbeing and focus
"It's amazing how much can't get fucked up now in my life. It's like with Twitter, almost anything could happen. The next tweet was always an opportunity to massively complicate my life."
Meditation and Daily Life (2:42:58)
Harris describes how meditation insights apply to daily life:
- Can meditate with eyes open in any activity
- Recognize centerlessness even in social interactions
- Less identification with thoughts and reactions
- More equanimity with pleasant and unpleasant experiences
"Meditation is totally compatible with playing the guitar or skiing or doing any ordinary thing you like to do once you know how to meditate."
Conclusion
This wide-ranging conversation explores how meditation can reveal fundamental truths about the nature of consciousness and self. Harris argues that recognizing the illusory nature of the separate self is more profound than just stress reduction or focus enhancement. He outlines how both meditation and psychedelics can provide insights, but meditation allows recognizing the non-dual nature of ordinary experience. Harris emphasizes that this understanding is compatible with daily life and can lead to greater equanimity and freedom. Overall, the discussion provides a compelling case for the transformative potential of meditation practice.
