Ten Percent Happier with Dan Harris - 524: Curiosity: An Antidote to Overwhelm | Bonus Meditation with Sharon Salzberg

Episode Date: November 18, 2022

Bring an open minded curiosity to your big emotions and get to know yourself more fully, developing resilience to deal with all the feels.About Sharon Salzberg:A towering figure in the meditation world, Sharon Salzberg is a prominent teacher & New York Times best-selling author. She has played a crucial role bringing mindfulness and lovingkindness practices to the West.Sharon co-founded the Insight Meditation Society (IMS) alongside Joseph Goldstein and Jack Kornfield and is the author of nine books, including Lovingkindness, Real Happiness, and the most recent Real Love. Sharon lives in New York City and teaches around the world.To find this meditation in the Ten Percent Happier app, you can search for “Being with Big Emotions,” or click here: https://10percenthappier.app.link/content?meditation=0606529f-6448-4fa4-8b87-d9c64666f743See 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, bonus time. Today we're talking about a fantastic antidote to overwhelming emotions, curiosity.

Our teacher, DuJour, is a towering figure in the meditation world. Sharon Salzburg is the co-founder of the Insight Meditation Society. She's also a New York Times bestselling author. She's written nine books, including loving kindness, real happiness, and real love. Okay, over now to Sharon. Hi, this is Sharon. Whatever emotion we are experiencing, our key effort is to have an open-minded, open-hearted awareness of our experience in the moment, without being lost in judgments, preconceptions, or immediate reactions. Sit or lie down on the floor in a relaxed, comfortable posture. Your eyes can be open or closed. Take a couple of deep breaths,

and then allow the breath to become natural, so you're not trying to make it deeper or different. make it deeper or different. Now bring to mind a pleasurable experience you had recently, one that carries a positive emotion such as happiness, contentment or gratitude. attitude. Notice what emotions come up as you bring this pleasurable experience to mind. You may feel moments of excitement, moments of hope, moments of fear, moments of Moments of wanting more. Just watch these emotions rise and pass away. Where in your body do you feel sensations associated with the emotional rising? What are they? How do they change?

Stay with the awareness of your physical sensations, opening up to them and accepting them. Now, we'll look at more difficulty motions. You can begin as part of the practice by bringing to mind a difficult or troubling thought or situation, something that carries intense emotion for you, such as sadness, fear, shame or anger. See where you feel it in your body. What does it feel like? Where do you feel sensations arising? How are these sensations changing? Once your attention has moved to the bodily sensations, perhaps say to yourself, it's okay. Letting them be, softening and opening to them. You can end the meditation by simply sitting and being with the breath. And when you feel ready, you can open your eyes or lift your gaze and we'll close the meditation session.

Thank you for your practice. Thank you to Sharon. We'll be right back here on Monday with a fresh episode. 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

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