Ten Percent Happier with Dan Harris - A Deep Hack for Dealing with Family | Bonus Meditation with Anushka Fernandopulle

Episode Date: April 30, 2021

Develop the skill and sensibility of kindness, warmth, and goodwill by bringing your loved ones to mind. About Anushka Fernandopulle: Anushka teaches meditation, works as an organizational consultant, and does leadership coaching with individuals and teams. She has practiced meditation for over 25 years, including four years in full-time intensive training in monasteries and retreat centers in the US, India and Sri Lanka. Her work is informed by a BA in anthropology/religion from Harvard University, an MBA from Yale focused on leadership and organizational behavior, and certification in coaching from the Coaches Training Institute. To find this meditation in the Ten Percent Happier app, you can search for “Kindness for Loved Ones,” or click here: https://10percenthappier.app.link/content?meditation=302c268c-6239-492d-8a2b-7c4154d22c20 If you don't already have the Ten Percent Happier app, you can download it for free wherever you get your apps: https://10percenthappier.app.link/download-app See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

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impact your psychology, physiology, and even behavior. And again, as I said, we're going to focus this one on family. I think I mentioned some great spiritual master has the quote that I believe I mentioned on the show recently that family is the final frontier of spiritual practice. So this could be useful to many of us. The teacher, Dujur, is Anushka Fernandapoli. She's great. She's practiced for more than 25 years and has trained at monasteries and retreat centers in the United States, India and Sri Lanka, and she holds degrees from Harvard and Yale. And here we go now with Anushka.

Hi, this is Anushka. This is a meditation on developing or strengthening kindness towards loved ones. In this meditation we're going to be cultivating a sense of goodwill towards those who are closest to us. We'll spend some time with each loved one wishing them well. So let's get started. Please come to a comfortable position for this meditation. It could be lying down or sitting. Allow yourself to relax your body and try to let the thoughts of the day fade. Take a few deep breaths in and out through the nose.

Then we can allow the breath to come to its natural rhythm. You can begin by bringing to mind someone who it's very easy for you to wish well towards. This could be a dear friend or it could be a dear pet. You can imagine them visually and sometime that they seem happy. Remember your love for this dear one. If multiple people come to mind, just pick one for now. So we can hold them in mind with a sense of warmth and appreciation and connect with a sincere wish for their well-being. As we do this, you can repeat these phrases silently, as if you're saying them to them. May you be well.

May you be happy. May you be safe. May you be peaceful. You can also make up your own phrases that have some kind of similar meaning of well-wishing. Give it a try now. Now let's pick someone else. Another deer one, a person or an animal who it's easy to wish well for. Imagine this person in your mind's eye, or you can imagine they're sitting in front of you. Connect again with your sense of goodwill for them. If something else comes up,

try to let it go and come back to their good qualities. Again, you can use these phrases or make up your own that have a similar meaning. May you be well. May you be happy. May you be safe. May you be well. May we all be happy. May we all be happy. May we all be safe. May we all be peaceful.

When you're ready, you can open your eyes. Rest in this kindness that's been cultivated and remembered. Until next time, be well. Thank you, Anushka. I really hope you enjoyed that meditation. If you happen to be thinking, you know, I could have kept going for another five or ten minutes. Well, then I encourage you to check out the 10% happier app where you'll find this very same meditation in different lengths

to suture practice. Your subscription cost directly supports our wonderful teachers and allows them to dedicate their time to teaching meditation, which is a game-changing, life-changing skill. Okay, we'll see you back here on Monday for a brand-new episode. Hey, hey, prime members. You can listen to 10% happier early and ad-free on Amazon Music. Download the Amazon Music app today.

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