#844: Be Still — Guided Meditation with Zen Master Henry Shukman
In this episode of The Tim Ferriss Show, Tim introduces Meditation Monday, a new weekly series featuring Zen master Henry Schuchman, who guides listeners through a ten-minute body scan meditation. This initial installment explains how to systematically relax different parts of the body, starting from the jaw and throat, moving through the extremities, and returning to the face, head, and core.
The meditation aims to help practitioners regulate their nervous system and find a state of bodily ease. Schuchman explains that this inner peace isn't something that needs to be created—it already exists within us and simply needs to be accessed. The episode includes information about accessing 30 free meditation sessions through Schuchman's app, The Way, and previews future discussions about the "less is more" approach to meditation practice.
This is a preview of the Shortform summary of the Jan 5, 2026 episode of the The Tim Ferriss Show
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1-Page Summary
Introduction to "Meditation Monday" Series
Tim Ferriss introduces a new weekly initiative called Meditation Monday, featuring 10-minute guided meditations led by Henry Schuchman, one of the few globally authorized Sambo-Zen teaching masters. To support this initiative, Ferriss announces that listeners can access 30 free meditation sessions through Schuchman's app, "The Way."
Step-By-Step Body Scan Meditation
In this episode, Schuchman guides listeners through a comprehensive body scan meditation. Beginning with a tone-setting poem, he leads participants through a systematic relaxation process. The meditation moves from the jaw and throat down through the arms, legs, and feet, then returns to focus on the face, head, and core body parts. Throughout the practice, Schuchman emphasizes finding softness and warmth in each area, encouraging a complete state of bodily ease.
Benefits of Meditation Practice
Schuchman explains that regular body scan meditation helps regulate the nervous system, promoting both peace and effectiveness in daily life. He emphasizes that the ease found through meditation isn't something that needs to be created—it's already present within us and simply needs to be accessed. Looking ahead, Schuchman previews his upcoming exploration of the "less is more" concept in meditation, suggesting that reduced effort can lead to greater achievement.
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Counterarguments
- While the Meditation Monday initiative and the free sessions are a generous offer, some may argue that 10 minutes may not be sufficient for deeper meditation practices or for beginners to fully settle into a meditative state.
- The effectiveness of guided meditations can vary greatly among individuals, and some may find that Schuchman's style or approach does not resonate with them or is less effective than other methods they have tried.
- The claim that regular body scan meditation helps regulate the nervous system is supported by some research, but it's important to note that meditation is not a one-size-fits-all solution and may not be as beneficial for everyone in managing stress or promoting peace.
- The concept of "less is more" in meditation might be challenging for those who believe that more time and effort invested in meditation practice will yield better results, suggesting that there is no universally correct approach to meditation.
- Accessing the ease within through meditation might be more difficult for individuals with certain mental health conditions, trauma, or high levels of stress, and they may require additional support or different techniques.
- The availability of the free meditation sessions through an app may not be accessible to everyone, particularly those without smartphones or with limited internet access, potentially excluding some individuals from participating in the initiative.
Actionables
- You can integrate mindfulness into daily routines by setting reminders to pause and notice sensations in specific body parts throughout the day. For instance, when your phone alarm goes off, take a moment to focus on the warmth in your hands or the feeling of your feet on the ground, which can help you reconnect with the ease found in body scan meditations.
- Create a personal "softness diary" where you jot down moments during the day when you felt a sense of softness or warmth, whether it was while drinking a warm cup of tea or after a friendly conversation. This practice can help you become more aware of the ease that naturally exists within you and around you.
- Experiment with the "less is more" approach in other areas of life by choosing one task each day to perform with minimal effort. For example, instead of rushing through your morning routine, try moving slowly and deliberately, paying attention to each action, to see if this reduced effort changes your perception of achievement and calmness.
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Introduction to "Meditation Monday" Series and Its Goals
Tim Ferriss announces a new initiative called Meditation Monday. Every Monday, listeners can look forward to a guided 10-minute meditation to enhance calm, peace, and effectiveness in their everyday lives.
"Meditation Monday" Offers 10-minute Guided Meditations for Daily Calm, Peace, and Effectiveness
Features Teacher Henry Schuchman, a Master Authorized to Teach Sambo-Zen
Henry Schuchman, previously featured twice on Tim Ferriss's podcast, is the expert leading these meditation sessions. As one of the few masters globally authorized to teach Sambo-Zen, Schuchman brings profound insight and expertise to the series.
Get 30 Free Meditati ...
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Introduction to "Meditation Monday" Series and Its Goals
Additional Materials
Counterarguments
- The effectiveness of a 10-minute meditation may vary from person to person, and some may require longer sessions to experience benefits.
- While Henry Schuchman is presented as an expert, some listeners might prefer a variety of teachers to expose them to different meditation styles and perspectives.
- The claim of enhancing calm, peace, and effectiveness through meditation is subjective and may not be universally experienced by all participants.
- The exclusivity of having a master authorized to teach Sambo-Zen could be seen as limiting, as there are many other meditation traditions and qualified teachers available.
- The availability of 30 free sessions is generous, but it may also be a marketing strategy to encourage users to purchase more content or services within The Way app after the free sessions are completed. ...
Actionables
- Create a meditation accountability group with friends to maintain consistency. By setting a specific time each Monday to meditate together, you can support each other in developing a regular practice. For example, after each Meditation Monday session, have a quick group call to discuss experiences and encourage each other to continue the practice throughout the week.
- Integrate meditation principles into daily routines for increased mindfulness. Start by dedicating a few minutes each morning to focus on your breath while performing a routine task, like brushing your teeth or drinking your morning coffee. This can help you cultivate a habit of mindfulness that extends beyond the guided sessions.
- Personalize your meditation space to enhance your practice. Invest time in crea ...
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Step-By-step Guidance for a Body Scan Meditation
Episode Opens With a Poem to Set the Meditation's Tone and Intention
Henry Shukman begins with a short poem to welcome listeners into the present moment and nurture a sense of stillness and focus for the meditation ahead.
Guided Meditation For Relaxing Body Parts
As Shukman guides listeners through the meditation, he starts by encouraging them to relax their jaws, allowing tension to dissipate and promoting a sense of calm. He asks the listener to let their arms hang slackly at their sides, releasing any tightness held in their jaw and throat.
Shukman then moves to the lower parts of the body, guiding the listener to let go of tension in the upper legs, making them warm and soft. Following this, he instructs them to relax the lower legs and to find softness in the ankles and feet as well.
Shukman suggests the hands should be slack and limp, indicating that every finger should be at ease, further promoting the release of tension.
Help the Body Find Restful Ease and Softness
Continuing the guidance, Shukman focuses on the face, advising the listener to let the face be soft, and progressing to the head, asking for the cranium, the top of the skull, the back of the skull, and the sides to all b ...
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Step-By-step Guidance for a Body Scan Meditation
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Actionables
- Create a personalized relaxation playlist that includes natural sounds and gentle music to enhance your meditation experience. By curating a selection of tracks that evoke tranquility, such as the sound of a flowing river or soft instrumental melodies, you can create an auditory environment that supports the relaxation of your body. Play this playlist during your meditation to help maintain focus on releasing tension from specific body parts.
- Design a series of visual cue cards depicting each body part mentioned in the relaxation technique. Draw or print images of a relaxed jaw, slack arms, soft legs, and so on, and place these cards in your meditation space. Use them as visual reminders to focus on relaxing each area of your body during your practice, ensuring a comprehensive and systematic approach to tension release.
- Incorporate aromat ...
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Intended Effects and Benefits of Meditation
Meditation, particularly body scan meditation, is a practice that can have significant positive effects on one's day-to-day life, both in terms of emotional peace and effective functioning.
Regular Body Scan Meditation Regulates the Nervous System, Promoting Peace and Effectiveness
The body scan meditation is a technique that aims to bring individuals into a state of grounding and centeredness. By focusing on returning to one's own being, it helps in better regulating the nervous system. The effect of this practice is a heightened sense of peace throughout the day, which in turn leads to more effective and harmonious functioning in everyday activities.
Innate Ease Helps Listeners Handle Stress and Challenges
Shukman remarks that the ease brought about by body scan meditation isn't something that has to be sought after—it is always present and available. With practice, listeners can learn to access this innate sense of ease, which can greatly assist in handling the stress and challenges that arise in life.
Sc ...
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Intended Effects and Benefits of Meditation
Additional Materials
Counterarguments
- While body scan meditation may help regulate the nervous system for some, it may not be as effective for others due to individual differences in response to meditation practices.
- The sense of peace and effectiveness attributed to meditation can also be achieved through other means such as physical exercise, therapy, or engaging in hobbies, suggesting that meditation is not the only path to these benefits.
- The claim that the ease from body scan meditation is always accessible may not account for individuals with certain psychological conditions for whom accessing a sense of ease could be more challenging.
- The idea that meditating with less effort can lead to achieving more might not hold true for everyone, as some individuals may find that they require more structured or intensive meditation practices to see benefits.
- The principle of "less is more" in the context of meditation may ...
Actionables
- Integrate body scan meditation into your morning routine by setting aside 10 minutes after waking up to practice, creating a calm foundation for the day ahead. Start by finding a quiet space where you won't be disturbed, sit or lie down comfortably, and focus on the sensations in each part of your body, moving from your toes to your head. This can help you become more attuned to your physical state and carry a sense of calm into your daily activities.
- Use a simple reminder system to take short meditation breaks during work or study sessions, such as setting a timer for every hour to pause for a two-minute body scan. This can help reset your focus and regulate your nervous system, potentially increasing productivity and reducing stress. You might find that these brief pauses enable you to approach tasks with renewed energy and a clearer mind.
- Before engaging in activities that typically induce stress, such as ...
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