Ten Percent Happier with Dan Harris - 563: A Meditation for Bouncing Back from Rejection (Or Whatever Else Life Hurls at You) | Bonus Meditation with Sebene Selassie

Episode Date: February 24, 2023

Learn how to grow your resilience by connecting to a positive attitude, resolve, and allowing yourself to say yes to difficult emotions.About Sebene Selassie:Sebene Selassie was born in Addis Ababa, Ethiopia and began studying Buddhism thirty years ago as an undergrad who majored in Comparative Religious Studies. Now, she is a meditation teacher, speaker, and author of the book “You Belong: A Call for Connection.” To find this meditation in the Ten Percent Happier app, you can search for “Resilience.” or click here: https://10percenthappier.app.link/content?meditation=460c0495-7971-4c98-8ed8-bb03a6c23ed0.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 bonus meditation time. As you may know, this week we wrapped up our Valentine's Day counter programming series. And the culminating episode was on the science of rejection and heartbreak, fun stuff. Fettingly today, we are dropping a meditation

for bouncing back for resilience. Our teacher, DuJour, is the phenomenal Seven A. Celaci. She's been on this show many, many times. You may have heard her most recently on an experimental episode we did called Meditation Party in which Seb discussed her recent divorce, which may lend this meditation that you're about to hear some increased poignants. For those who are new to Sebanae, she's a very popular teacher over on

the 10% happier app, and she's the author of a great book called You Belong. Here we go now with Sebanae Salassi. Hey there, this is Sebanae. Welcome to this meditation on resilience. Everyone has the capacity for resilience. It's actually quite ordinary, but some of us need to cultivate more of it. I find meditation practice is a great place to grow a sense of resilience by connecting to a positive attitude, resolve, and equanimity. Let's try this together. Find a comfortable posture.

Your eyes can be open or closed. If they're open, rest your soft gaze on the floor in front of you. Take a few moments to settle into your body. Let's begin by spending a few moments gathering our awareness and allowing the mind to settle. Take a deep breath in and out to help relax the body. The body will be our primary anchor and area of exploration, so either staying with the

breath or connecting to whatever other sensations of the body that are most prominent for you right now. Just being with whatever is happening right now. Our first step in cultivating resilience will be setting a positive attitude in our practice. Often, we can come to practice and begin the process of critiquing or even judging our meditation. What would it be like to actually appreciate everything that's happening now? Whether you have a lot of ease in the body or whether you have some pain. See if you can meet whatever is happening with at least some Remind yourself that challenging experiences are also welcome because they in fact build resilience.

Say yes to whatever is here right now. Thoughts, emotions, sensations, welcome your experience. And if something is particularly challenging, can you with friendliness say, yes, this too? And finally, we'll explore this quality of equanimity. In fact, as you probably know, equanimity is this capacity to allow whatever is happening and is built into our practice from the start. You can even say to yourself, Equanimity is seeing what's this moment and then this one. It's helpful to remember that resilience is a natural ability and anyone can develop it.

See if you can bring these qualities into your daily life. You can open your eyes now and begin to move your hands and feet, let yourself reconnect to your surroundings as we end this meditation. Thanks for practicing with me and I hope you have a great day. Thank you, Seb. We'll be right back here on Monday with a brand new episode on, how not to be so judgmental of yourself and others. 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.