Ten Percent Happier with Dan Harris - A Counterintuitive Remedy for Stress | Bonus Meditation with Sebene Selassie

Episode Date: December 18, 2020

Being kind to ourselves in hard times bolsters our resilience, so we can learn from setbacks rather than getting stuck in rumination. About Sebene: Born in Addis Ababa, Ethiopia and raised in Washington, D.C, Seb has been drawn to explore the intersection of different cultures. She was a self-professed "really bad dharma student," until she was diagnosed with stage-three breast cancer at age 34. Then she says she became "a really good dharma student." Selassie has now survived breast cancer three times and is a meditation teacher, transformational coach, and community advocate in New York City. For a quick and meaningful gift, send a gift subscription to the Ten Percent Happier app to your friends and family! We're offering gift subscriptions at a discount through the end of this month. No shipping required - your gift will be delivered directly to your email inbox. Get a gift subscription by visiting www.tenpercent.com/gift 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. Hey y'all, it's your girl, Kiki Palmer. I'm an actress, singer, and entrepreneur. On my new podcast, Baby This is Kiki Palmer. I'm asking friends, family, and experts the questions that are in my head. Like, it's only fans only bad.

Where did memes come from? And where's Tom from MySpace? Listen to Baby, this is Kiki Palmer on Amazon Music, or wherever you get your podcast. [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO MUSIC PLAYING [♪ OUTRO I'm Dan Harris. Hey guys, it's Friday. Last week, our bonus meditation with Joseph Goldstein talked about developing compassion for others and how that can be a counterintuitive way to get you out of your own head. This week, we're going to talk about developing compassion for yourself, which for many of us can be even more difficult than compassion for other

people. Our teacher today is Seven A. Salassi, who is one of the most popular teachers on the 10% happier app. She knows a thing or two about applying self-compassion during difficult periods in her own life, having been diagnosed with stage 3 breast cancer at the age of just 34. So enough out of me, let's toss it over now to 7a. Hey there, this is 7a. Welcome to this meditation on developing friendliness and compassion towards ourselves. Research shows that when we have self-compassion, we exhibit more resilience, ruminate less, and are able to learn from setbacks easier. A friendly and compassionate attitude is imbued with ease. When I'm kind to myself, it's like my whole system starts to relax.

We're going to practice bringing a friendly and kind attitude to ourselves by extending compassion for our stress. Let's start. Find a comfortable posture. Take a few moments to settle into your body. Perhaps connecting with the breath as a way to gather your attention. Just feel the air coming in and out, breathing in, breathing out. Can you rest awareness on the body, feeling, sensations, going inwards.

Just notice how you feel in this moment. You can ask yourself what's happening right now. How does the body feel? What do you notice in the mind with your emotions? emotions, not changing or trying to fix anything. Just notice without judgment. In a moment, I'm going to invite you to say some phrases to yourself. Just remember, for the next few minutes, you'll be training your capacity for self-compassion. And let's begin that training by considering a major stress in your life right now. Allow yourself to feel it by connecting to it in the body.

Notice where it is and how it feels. Now, offer yourself these three simple phrases. This is stress. Stress is a part of life. May I find ease? Stay connected to the sensation in the body, continuing to bring awareness, repeating these phrases silently to yourself. This is stress. Stress is a part of life. May I find ease? You want to feel better, we all do. Even in the midst of your stress, you've chosen to engage with this meditation. Can you appreciate that about yourself. You can end this meditation by expressing gratitude for your efforts. Great job with this meditation. You can open your eyes now and reconnect with your surroundings. Thank you for your practice and may you have ease. Thank you, Seb. Before I go, just a pitch here for a quick and meaningful gift, you can send a gift subscription to the 10% happier app to your friends and family. We're offering

gift subscriptions at a discount through the end of this month. No shipping required. Your gift will be delivered directly to your inbox. You can get a gift subscription by visiting 10% dot com slash gift. That's 10% one word all spelled out dot com slash gift. That does it for today. We'll see you're 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 Wondery 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. Hey, I'm Arisha, and I'm Brooke. And we're the hosts of Wondery's podcast, Even the Rich, where we bring you absolutely true and absolutely shocking stories about the most famous families and biggest celebrities the world has ever seen.

Our newest series is all about drag icon RuPaul Charles. After a childhood of being ignored by his absentee father, Ru goes out searching for love and acceptance. But the road to success is a rocky one. Substance abuse and mental health struggles threaten to veer Ru off course. In our series RuPaul Born Naked, we'll show you how RuPaul overcame his demons and carved out a place for himself as one of the world's top entertainers, opening the doors for aspiring queens everywhere. Follow even the rich wherever you get your podcasts.

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