Click through to grab the MP3s or listen in the page. Tre, Henry and I all tried the 9-minute version, and I was proud of Henry for lasting at least 7 mintues without fidgeting.
I wrote an article on meditation two years ago, and since then many readers have asked for further guidance on how to practice. As I said in my original post, I generally recommend a method called vipassana in which one cultivates a form of attention widely known as “mindfulness.” There is nothing spooky or irrational about mindfulness, and the literature on its psychological benefits is now substantial. Mindfulness is simply a state of clear, nonjudgmental, and nondiscursive attention to the contents of consciousness, whether pleasant or unpleasant. Developing this quality of mind has been shown to reduce pain, anxiety, and depression; improve cognitive function; and even produce changes in gray matter density in regions of the brain related to learning and memory, emotional regulation, and self-awareness. I will cover the relevant philosophy and science in my next book Waking Up: A Guide to Spirituality Without Religion, but in the meantime, I have produced two guided meditations (9 minutes and 26 minutes) for those of you who would like to get started with the practice. Please feel free to share them. – See more at: http://www.samharris.org/blog/item/mindfulness-meditation#sthash.KTahDfYn.dpuf