Ten Percent Happier with Dan Harris - 532: A Meditation for Anxiety | Bonus Meditation with Sebene Selassie

Episode Date: December 9, 2022

Sebene guides you through using physical touch points to reduce anxiety. This is a great alternative to focusing on breathing.About Sebene Selassie:Sebene Selassie was born in Addis Ababa, Ethiopia and raised in white neighborhoods in Washington, D.C., she was a tomboy Black girl who loved Monty Python and UB40. She never believed she belonged. Thirty years ago, she began studying Buddhism as an undergraduate at McGill University where she majored in Comparative Religious Studies. Now, Sebene is a teacher, author, and speaker who teaches that meditation can help us remember our inherent sense of belonging, that our individual freedom affects absolutely everyone and everything, and that our collective freedom depends on each and every one of us. To find this meditation in the Ten Percent Happier app, you can search for “Working With Anxiety,” or click here: "https://10percenthappier.app.link/content?meditation=1fe8c559-04a4-4082-bf7c-e59d573c1252"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. Time for your weekly bonus. We did a big episode this week on anxiety with Dr. Judd Brewer.

Today, we're going to do an anxiety reduction meditation with 7a Celassi. 7a is a popular teacher on the 10% happier app and is the author of a great book called You Belong. So here we go now with 7a Celassi. Hi, this is 7a. And this is a short meditation on getting out of your head, a meditation for anxiety. Anxiety or stressful thoughts and emotions can completely hijack our systems. This quick meditation will use the touch points of the hands and feet and the belly to ground

us in the body and in the present moment. So let's get started. Finding a comfortable position where you feel grounded, but also alert and upright. Allow yourself to soften your hands, your feet, your belly. Using these three for when we're caught up in a stressful or panicked moment. So let's start with the feet, bringing awareness to the feet. I often like to start here because they're the farthest away from our head. Can you sense the feet on the ground, the floor? Feeling the full pressure of the feet. There can be aware of both the insides and the outsides of the feet. Noticing any sensations here, not needing to make anything happen, but just allowing whatever is present in this moment.

Bringing our awareness to our hands. Soffoning the hands, feeling a sense of release or relaxation. You just notice the full experience of sensations in the hands and the palms, back of the hands, the fingers and thumb. I'm bringing awareness to the belly. Softening the belly as you may feel the breath rising and falling. Noticing if there's any tension or holding here. Moving through these three touch points, the feet, the hands, the belly, the belly, the hands, moving the body in any way that feels comfortable, you can remember that you can access these three touch points in any moment throughout the day, whether we're sitting, standing, walking, of a sense of panic or anxiety rises. It can be helpful to ground into the feet, to soften the hands, and to soften the hands and to soften the belly Using the body as a way to bring some sense of ease and well-being

When the stress of life really gets you Thanks for trying this meditation Good luck with your practice. See you next time Thank you next time. 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. do us a solid and tell us all about yourself by completing a short survey at Wondery.com slash survey.