Ten Percent Happier with Dan Harris - 529: Partying With Your Imperfections | Bonus Meditation with Jeff Warren

Episode Date: December 2, 2022

This simple but profound meditation will help you flip the judgment switch and genuinely welcome whatever your life presents.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 “Welcoming Your Imperfection,” or click here:"https://10percenthappier.app.link/content?meditation=dfa31f5f-cf3e-40a6-ae63-ecf0ee524803"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. Dan Harris. Hey, hey, happy Friday, bonus meditation time. And today we're going to pull a counterintuitive move vis-a-vis the parts of our psyche that we do not like the stuff we struggle with or try to deny or use to beat ourselves over

the head with. Our teacher, Du jour is Jeff Warren who has been on the show many, many times. We wrote a book together called Meditation for Figuity Skeptics. He's the co-founder of the Amazing Consciousness Explorers Club in Toronto. He's also the host of the Consciousness Explorers Podcast. Here we go now with my friend, Jeff Warren. Hello, I'm Jeff. This is a meditation to help people welcome their life exactly as it is. In other words, it's a practice of welcoming our total humaneness.

In all, it's perfect imperfection. Let's explore. We'll start in the usual way. Nice seated posture, making up the spine a bit. The exhale is like the downward motion, the relaxing. I would suggest having an anchor at the start. It can also be a more open awareness practice, when you're just open and whatever you notice, sounds, feelings, thoughts, you just say, welcome.

That means it's going to be a noting practice, which means we're going to use this little label, welcome. You might start with just noticing your breath and every time you breathe in you sort of go, welcome. And you breathe out. And then you breathe in and you can say welcome. And then you breathe out. And how often you use the label is up to you. It should be at a pace that feels comfortable. So give this a try. So what often happens that we're in the middle of a meditation and we realize there's

some subtle struggle going on. We're feeling distracted or restless or bored or we start to worry we're not doing it right or that's not working for us. If any of these things happen, you know the label. Welcome. Every time we say welcome, there's a quality of caring that may be there, a sense of holding and carrying away. Beginning to welcome in the subtle pleasures that are always there from moment to moment, Welcome them into our experience, welcoming the full human surround, welcoming your life. Really sink into this now if you can, here towards the end. Yn yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw When you're ready, open your eyes. Take a few moments here just to relax, sit, to be back in your life. noticing where you are now compared to where you began. It's a privilege to lead you in this practice. I'm Jeff. Goodbye.

Thank you to Jeff. We'll see you right back here for a brand new episode. We're going to take your questions on anxiety with Dr. Judson Brewer. Hey, hey, prime members. You can listen to 10% happier early and add free on Amazon Music. Download the Amazon Music app today, or you can listen early and add 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.