Feel Better, Live More with Dr Rangan Chatterjee

How To Take A Pause On Busy Days – Guided Meditation With Zen Master Henry Shukman #634

March 8, 2026

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  • Meditation is a powerful, life-transforming tool, but maintaining the practice can be difficult in the modern, busy world. 
  • Meditation should not be viewed as another task to complete, but rather as a fundamental opportunity to 'be' rather than 'do' by putting down all tools. 
  • Committing to a 30-day meditation challenge, like the one offered through The Way app in partnership with Dr. Rangan Chatterjee and Henry Shukman, has the potential to create a lasting, positive daily habit. 

Segments

Meditation Challenge Launch
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(00:00:07)
  • Key Takeaway: Dr. Rangan Chatterjee is launching a free 30-day Meditation March challenge with Henry Shukman’s ‘The Way’ app to inspire daily practice.
  • Summary: Meditation is acknowledged as a powerful but challenging practice to maintain in modern life. Dr. Chatterjee invested in The Way app because it effectively promotes calmness and presence. The free 30-day challenge aims to help participants establish a lasting daily habit by providing exclusive content and 30 free short sessions.
Meditation Philosophy Introduction
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(00:02:40)
  • Key Takeaway: Zen Master Henry Shukman emphasizes that meditation is fundamentally about ‘being’ rather than another item on a to-do list.
  • Summary: Henry Shukman views meditation as a practice that returns one to a fundamental state of self, which requires no active ‘doing.’ The goal is to use tools and skills to power down from constant activity into a state of being. This contrasts with the customary ‘doing’ that occupies most waking hours.
Guided Body Relaxation
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(00:03:59)
  • Key Takeaway: The guided practice begins by establishing a comfortable seated position and systematically relaxing the body from the extremities inward.
  • Summary: Participants are guided to find a comfortable seated or reclined position, closing their eyes or lowering their gaze. The instruction involves taking inventory of current momentum and then consciously relaxing the body, starting with shoulders, arms, jaw, and face. The goal is to allow the entire system, including the mind, to power down and rest.
Post-Meditation Reflection
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(00:08:08)
  • Key Takeaway: Taking a pause for ’not doing’ allows individuals to feel renewed and re-energized for resuming daily activities without devaluing those activities.
  • Summary: After the short practice, participants are encouraged to move their bodies and congratulate themselves for taking time just to ‘be.’ This brief reset is presented as a way to become renewed and re-energized for subsequent activities. Dr. Chatterjee previews the next episode, which will focus on being with feelings.
Call to Action Recap
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(00:09:14)
  • Key Takeaway: Joining the free 30-day challenge requires visiting thewayapp.com/livemore to sign up for daily meditations and exclusive content.
  • Summary: Dr. Chatterjee reiterates that a few minutes of morning meditation helps foster calmness and presence. Listeners are urged to join the free 30-day challenge via the specified URL to receive practical tips and 30 free sessions. The episode concludes with the reminder that feeling better enables one to live more.