Ten Percent Happier with Dan Harris - 499: An Antidote to Body Shame | Bonus Meditation with Dawn Mauricio

Episode Date: September 16, 2022

Try this powerful metta practice where you connect directly with the feelings of loving-kindness in your body and then expand out to others.About Dawn Mauricio:Dawn Mauricio discovered the practices of Buddhist meditation in 2005, and from then on, did what any well-intentioned perfectionist would do — plunge in head first! Since then, she's graduated from several teaching programs, including Spirit Rock's four-year Teacher Training. Her teaching style is playful, dynamic, and heartfelt, and she teaches extensively in her home-country of Canada, as well as the US, to teens, people of color, and folks of all backgrounds.To find this meditation in the Ten Percent Happier app, you can search for “Loving-Kindness in the Body,” or click here: https://10percenthappier.app.link/content?meditation=a51646c8-17e1-4f15-abcd-5082f1c5f8e5.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. Hey, everybody. Happy Friday. It's bonus meditation time.

On the show this week, you may remember we talked with the meditation teacher, Don Mauricio, about getting out of our heads and being mindful of our bodies. Of course, for many of us, the body, it can be a tricky place given how we might have a tendency to criticize how we look. So we brought Don back for an antidote to the kind of body hostility the culture can drill into us. A little bit about Dawn. She discovered meditation in 2005, and from then on did what any well-intended perfectionist would do. She plunged in head first. She went on to graduate from Spirit Rocks four-year teacher training, and now teaches in her home country of Canada as well as in the United States. So here we go now with Don

Mauricio. Hi, this is Don. Maybe you've used phrases of good well to practice loving kindness meditation before. Today we're gonna drop the phrases and instead focus on connecting with the sensations in your body that arise with loving kindness. Let's begin. Set yourself up in a posture that expresses the loving kindness you have or wish to have. It can be seated, reclined, or leaning up against something for support. Close your eyes if you like.

Invite your body to relax and be at rest. You can do that by either taking a few full breaths and letting them out with audible Bring to mind a time when you felt a moment of connection, warmth, expansion, and settling. No matter how brief that moment was, notice what feelings or sensations in your body arise as a result. Whether the sensations are obvious or barely there, there's no right or wrong way to experience it. It's normal for the feeling of loving-kindness to wane. When that happens, simply bring up the image you use to inspire the feelings of loving-kindness to reignite your experience. Relax your effort so that other people or beings pass through your mind if this hasn't already happened.

Whoever shows up is welcome. Imagine radiating in their direction or sharing with them your sensations of loving kindness. Now, imagine that this group of people have tuned into their own experiences of loving kindness and are radiating their own good feelings toward you. Receive it fully as best you can. Radiating loving kindness can easily and quickly be done spontaneously throughout the day. In difficult moments, keep the sensations of loving kindness for yourself instead of radiating it out. Treadily open your eyes or lift your gaze. Thank you for giving this a try. Until next time.

Thank you to Don and we'll be back here on Monday for a conversation about unconscious bias with Jessica Norell, who really hones in on the self-interested case for taking a look at your biases and shows us how working on them can make you happier. 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

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