Log out
My profile and settings
My bookmarks
Comment history
Please complete your account verification. Resend verification email.
today
This verification token has expired.
today
Your email address has been verified. Update my profile.
today
Your account has been deactivated. Sign in to re-activate your account.
today
View all newsletters in the newsletter archive
today
You are now unsubscribed from receiving emails.
today
Sorry, we were unable to unsubscribe you at this time.
today
0
0
Back to profile
Comment Items
You have not left any comments yet.
title
you replied to a comment:
name
description
Saved Posts
You haven’t bookmarked any posts yet.

Even if you aren’t a big science fiction fan, Project Hail Mary is a terrific story about two friends using science and engineering to save the day.

Read more
Become a Gates Notes Insider
Sign up
Log out
Personal Information
Title
Mr
Mrs
Ms
Miss
Mx
Dr
Cancel
Save
This email is already registered
Cancel
Save
Please verify email address. Click verification link sent to this email address or resend verification email.
Cancel
Save
Email and Notification Settings
Send me updates from Bill Gates
You must provide an email
On
Off
Send me Gates Notes survey emails
On
Off
Send me the weekly Top of Mind newsletter
On
Off
Email me comment notifications
On
Off
On-screen comment notifications
On
Off
Interests
Select interests to personalize your profile and experience on Gates Notes.
Saving Lives
Energy Innovation
Improving Education
Alzheimer's
Philanthropy
Book Reviews
About Bill Gates
Account Deactivation
Click the link below to begin the account deactivation process.
If you would like to permanently delete your Gates Notes account and remove it’s content, please send us a request here.

Peace of mind

Why I’m into meditation

Andy Puddicombe has written a great guide to focusing your thoughts.

|
0

I stopped listening to music and watching TV in my 20s. It sounds extreme, but I did it because I thought they would just distract me from thinking about software. That blackout period lasted only about five years, and these days I’m a huge fan of TV shows like Narcos and listen to a lot of U2, Willie Nelson, and the Beatles.

Back when I was avoiding music and TV in the hope of maintaining my focus, I knew that lots of other people were using meditation to achieve similar ends. But I wasn’t interested. I thought of meditation as a woo-woo thing tied somehow to reincarnation, and I didn’t buy into it.

Lately, though, I’ve gained a much better understanding of meditation. I’m certainly not an expert, but I now meditate two or three times a week, for about 10 minutes each time. Melinda meditates too. Sometimes we sit to meditate together. (We use comfortable chairs; there’s no way I could do the lotus position.)

I now see that meditation is simply exercise for the mind, similar to the way we exercise our muscles when we play sports. For me, it has nothing to do with faith or mysticism. It’s about taking a few minutes out of my day, learning how to pay attention to the thoughts in my head, and gaining a little bit of distance from them.

“Andy has taken some heat for his low-barrier approach, but he got me to take up meditation.”

Andy Puddicombe, the 46-year-old cofounder and voice of the popular Headspace app, was the person who turned me from skeptic to believer. Prior to finding Headspace, I had read several books about meditation, all of which intimidated me. They made me think that the investment in terms of time and energy was just too high. Headspace made the barrier to entry low enough for me. It’s just 10 minutes a day of listening to Andy’s soothing British accent and trying to stay with him. Andy has taken some heat from hard-core meditators for his low-barrier approach, but he got me to take up meditation and stick with it. I’m glad he did.

If you want to try meditation for yourself, one good way to ease into it—especially if you’re as skeptical as I was—is to pick up a copy of Andy’s book, The Headspace Guide to Meditation and Mindfulness. Andy’s a witty storyteller and offers lots of helpful metaphors to explain potentially tricky concepts, which makes the book an easy, enjoyable read. Andy presents the evidence base behind these practices in sections called “What the research shows” so you know the benefits are legitimate. And the book also helps you see that Andy himself is legitimate. He’s an ordained Buddhist monk who trained for many years in monasteries in India, Nepal, Myanmar, Thailand, Australia, Russia, and Scotland.

The book begins with Andy describing one of them: “Locked in, day and night, surrounded by high stone walls and with no way of contacting anyone on the outside, at times it had felt more like a prison.”

At another monastery, the monks served trainees curry and rice every day, and they made the trainees eat it very slowly over the course of exactly an hour. One super hot day, the monks placed in front of each trainee a wonderful surprise: ice cream. “It was like being a child at a birthday party when the cake comes out.” Unfortunately, the trainees soon discovered they were not allowed to touch the ice cream until they had eaten their curry and rice in the painfully slow way they’d been taught. As the ice cream melted in front of him, he felt angry, then sad and guilty for feeling angry—just as the monks knew would happen.

It turns out that monastic life wasn’t right for Andy. As we learn in the book, after ten years he left and—I kid you not—became a circus clown in London. He wanted to be fully engaged in the world rather than cloistering himself away in artificially quiet retreats.

While he was a clown, he started teaching meditation to those with severe anxiety and other conditions. A few years later, he started Headspace to bring meditation to the masses. He felt that meditation was a skill everyone could learn without sitting behind high stone walls or being subjected to mind games.

Melinda and I enjoyed Andy’s work so much that we reached out to him to see whether he might be willing to spend some time teaching our family. He was glad to do it, which was a real treat for us. For a day and a half, Andy helped us and two of our kids through exercises that are similar to the ones you’ll find in the book. Andy was just as warm, humble, and real as we’d imagined from reading his book and listening to him on the app.

I’m not sure how much meditation would have helped me concentrate in my early Microsoft days, because I was monomaniacally focused without it. But now that I’m married, have three children, and have a broader set of professional and personal interests, it’s a great tool for improving my focus. It’s also helped me step back and get some ease with whatever thoughts or emotions are present. I like what I’m getting from my 10 minutes every few days. I’m grateful to Andy for helping me on this journey.

Discussion
Thank you for being part of the Gates Notes Insider community.
Not seeing your comment? You can read our policy on moderating comments here and learn about our Gates Notes badges here.
Badge
📌
Pinned by
Gates Notes
Badge
ʼʼ
0 responses
Sort by
all
all
most
top
old
Comments loading...
CTW
Thanks for visiting the Gates Notes. We'd like your feedback.
Become a Gates Notes Insider
Join the Gates Notes community to access exclusive content, comment on stories, participate in giveaways, and more.
SIGN UP
Already have an account?
Log in here
Logout:


Become a Gates Notes Insider
Become a Gates Notes Insider
Join the Gates Notes community to get regular updates from Bill on key topics like global health and climate change, to access exclusive content, comment on stories, participate in giveaways, and more.
Already joined? Log in
Please send me updates from Breakthrough Energy on efforts to combat climate change.
On
Off
LOG IN
SIGN UP
Title
Mr
Mrs
Ms
Miss
Mx
Dr
This email is already registered. Enter a new email, try signing in or retrieve your password
Why are we collecting this information? Gates Notes may send a welcome note or other exclusive Insider mail from time to time. Additionally, some campaigns and content may only be available to users in certain areas. Gates Notes will never share and distribute your information with external parties.
Bill may send you a welcome note or other exclusive Insider mail from time to time. We will never share your information.
Sign up
We will never share or spam your email address. For more information see our Sign Up FAQ. By clicking "Sign Up" you agree to the Gates Notes Terms of Use / Privacy Policy.
Street address
City
postal_town
State Zip code
administrative_area_level_2
Country
Data
Gates Notes Insider Sign Up FAQ

Q. How do I create a Gates Notes account?

A. There are three ways you can create a Gates Notes account:

  • Sign up with Facebook. We’ll never post to your Facebook account without your permission.
  • Sign up with Twitter. We’ll never post to your Twitter account without your permission.
  • Sign up with your email. Enter your email address during sign up. We’ll email you a link for verification.

Q. Will you ever post to my Facebook or Twitter accounts without my permission?

A. No, never.

Q. How do I sign up to receive email communications from my Gates Notes account?

A. In Account Settings, click the toggle switch next to “Send me updates from Bill Gates.”

Q. How will you use the Interests I select in Account Settings?

A. We will use them to choose the Suggested Reads that appear on your profile page.

BACK
Forgot your password?
Enter the email you used to sign up and a reset password link will be sent to you.
This email is already registered. Enter a new email, try signing in or retrieve your password
Reset Password
Reset your password.
Set New Password
Your password has been reset. Please continue to the log in page.
Log in
Get emails from Bill Gates
Send me updates from Bill Gates
You must provide an email
On
Off
Email me comment notifications
On
Off
On-screen comment notifications
On
Off
This email is already registered
Finish
We will never share or spam your email address. For more information see our Sign up FAQ. By clicking "Continue" you agree to the Gates Notes Terms of Use / Privacy Policy.
You're in!
You're in!
Please check your email and click the link provided to verify your account.
Didn't get an email from us? Resend verification
Upload a profile picture
Choose image to upload
Uploading...
Uh Oh!
The image you are trying to upload is either too big or is an unacceptable format. Please upload a .jpg or .png image that is under 25MB.
Ok
Title
Mr
Mrs
Ms
Miss
Mx
Dr
Cancel
Save
This email is already registered
Cancel
Save
Please verify email address. Click verification link sent to this email address or resend verification email.
Email and notification settings
Send me updates from Bill Gates
You must provide an email
On
Off
Email me comment notifications
On
Off
On-screen comment notifications
On
Off
Select your interests
Saving Lives
Energy Innovation
Improving Education
Alzheimer's
Philanthropy
Book Reviews
About Bill Gates
Finish
Confirm Account Deactivation
Are you sure you want to deactivate your account?
Deactivating your account will unsubscribe you from Gates Notes emails, and will remove your profile and account information from public view on the Gates Notes. Please allow for 24 hours for the deactivation to fully process. You can sign back in at any time to reactivate your account and restore its content.
Deactivate My Acccount
Go Back
Your Gates Notes account has been deactivated.
Come back anytime.
Welcome back
In order to unsubscribe you will need to sign-in to your Gates Notes Insider account
Once signed in just go to your Account Settings page and set your subscription options as desired.
Sign In
Request account deletion
We’re sorry to see you go. Your request may take a few days to process; we want to double check things before hitting the big red button. Requesting an account deletion will permanently remove all of your profile content. If you’ve changed your mind about deleting your account, you can always hit cancel and deactivate instead.
Submit
Cancel
Thank You! Your request has been sent
Page http://www-new.gatesnotes.com:80/ secs = 0.0312458