Ten Percent Happier with Dan Harris - 490: A Sit-Back, Relax, No-Agenda Meditation | Bonus Meditation with Jeff Warren

Episode Date: August 26, 2022

After an intense day, try this simple meditation to decompress and de-stress by getting comfy and putting your feet up.About Jeff Warren:Jeff is an incredibly gifted meditation teacher. He's trained in multiple traditions, including with renowned teacher Shinzen Young. Jeff is the co-author of NY Times Bestseller "Meditation for Fidgety Skeptics," and the founder of the Consciousness Explorers Club, a meditation adventure group in Toronto. He has a knack for surfacing the exact meditation that will help everyone he meets. "I have a meditation for that" is regularly heard from Jeff, so we've dubbed him the "Meditation MacGyver."To find this meditation in the Ten Percent Happier app, you can search for “End of Day Decompress: The Porch Sit,” or click here: https://10percenthappier.app.link/content?meditation=df063222-15c4-4b4c-b15c-5ce2b6ca8d80.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

What does it even mean to live a good life? Is it about happiness, purpose, love, health, or wealth? What really matters in the pursuit of a life well lived? These are the questions award-winning author, founder, and interviewer Jonathan Fields asks his guests on the Top Ranked Good Life Project podcast. Every week, Jonathan sits down with world renowned thinkers and doers, people like Glenn and Doyle, Adam Grant,

Young Pueblo, Jonathan Height, and hundreds more. Start listening right now. Look for the Good Life Project on your favorite podcast app. This is the 10% happier podcast. I'm Dan Harris. Happy Friday, everybody. It's time for a bonus meditation. This is a kickback, relax, no agenda meditation. Our teacher, DuJour, is Jeff Warren, who's been a frequent guest

on this show and is also the host of an excellent podcast of his own called The Consciousness Explorers Podcast, which I recommend. Jeff actually just met the night here at our house recently. My wife and I were marveling after he departed at what a fun and phenomenal human being he is. He's not only a great friend, but also an extraordinary meditation teacher. One of the many things I really appreciate about him is his emphasis on taking it easy during meditation, not getting uptight. And today we've got a practice designed to help you decompress at the end of a long day or really anytime.

So here we go now with Jeff Warren. Hello, I'm Jeff. And this is the ultimate end of day decompress meditation. It's what I try to do when I come home after an intense day. It involves a little bit of the imagination as we evoke our own version of sitting on a comfortable porch with our feet up. It's meant to be extremely simple and simple, fine. So before we start, find a comfortable position to sit. I mean, a really comfortable position.

I like to do this with eyes open, so you can try that, but also know that you can close them at any time if it feels right. Start by taking a few deep breaths, stretching up the spine, and then on the exhale, just kind of the downward motion, the settling motion, just imagining that you're breathing out

any of the tension from the day. Nice long exhale. And as you breathe out, it's almost like you're leaning back inside your own body. Leaning back in your chair, in your seat. It's just like you're sitting on a porch overlooking some nice surroundings. Or maybe you are sitting on a porch. That's the feeling. And your attention can go where it goes. Maybe there's a distant sound of a car going by

or sound of birds. And you've got this really chilled out vibe. Look, you're a farmer at the end of a long day listening to the silence over the fields or a tired city worker with this appreciative listening of the far away home of industry coming up from the streets. So, you're awake, you're alert, but without any agenda, other than to sit and chill and steep inside the atmosphere of this moment. being. Your attention, let it go or it goes, but let it be light, let it be easeful, restful. Enjoying the stillness in the body. A little bit curious here, can you tune into some quiet somewhere. This is about putting down your work, putting down your labor, giving yourself this opportunity to rest, to sit back and just be. This is your porch sit, your end of day, porch sit. So, if you're enjoying this, and it's easy to keep going, then keep going.

Stay with it. Keep yourself this break. Otherwise, if you want to move back into your day, then do that. I'm Jeff. See you next time. Thank you to Jeff Warren. We'll see you right back here on Monday for a brand new episode with Oxford Professor William McCaskell, who has really been one of the most provocative voices in my head when it comes to my thinking about how

To manage my own money. He's not a financial advisor But he has a really compelling argument about how much we should be giving away So we'll be talking about that and more on Monday. We'll see you then Hey, hey, prime members. You can listen to 10% happier early and ad-free on Amazon Music. Download the Amazon Music app today, or you can listen early and ad-free with 1-3-plus in Apple Podcasts. Before you go, do us a solid and tell us all about yourself by completing a short survey

at Wondery.com slash Survey. Before you go, do us a solid and tell us all about yourself by completing a short survey at Wondery.com slash Survey.