Ten Percent Happier with Dan Harris - A Meditation for Social Anxiety | Bonus Meditation with La Sarmiento

Episode Date: September 29, 2023

We’re all a little socially awkward. Learn to be gentle with yourself in stressful situations to reduce your social anxiety over time.About La Sarmiento:La Sarmiento (they/them) is a mentor for the MIndfulness Meditation Teacher Certification Program (MMTCP) and a teacher with Cloud Sangha. They have taught meditation retreats for BIPOC, LGBTQIA+, Teens, and Young Adults, and everyone in-between around the United States since 2010 and are a 2012 graduate of the Spirit Rock Community Dharma Leader Training. To find this meditation in the Ten Percent Happier app, you can search for “Self-Compassion for Social Anxiety.” See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ghosts aren't real. At least as a journalist, that's what I've always believed. Sure, odd things happen in my childhood bedroom. But ultimately, I shrugged it all off. That is, until a couple of years ago, when I discovered that every subsequent occupant of that house is convinced they've experienced something inexplicable too. Including the most recent inhabitant who says she was visited at night by the ghost of a faceless woman. And it gets even stranger. It just so happens that the alleged ghost haunted my childhood room might just be my wife's great-grandmother. It was murdered in the house next door by two gunshots to the face.

From Wondry and Pineapple Street Studios comes Ghost Story, a podcast about family secrets overwhelming coincidence and the things that come back to haunt us. Follow Ghost Story on the Wondry app or wherever you get your podcasts. You can binge all episodes at free right now by joining Wondry Plus. Hello, happy Friday. It's time for a bonus meditation. Social anxiety sucks. I am an extrovert, but even I can get nervous or awkward in social situations. The good news is that meditation can actually help here. And our teacher, DuJour, is La Sarmiento, who's been teaching retreats for BIPOC, LGBTQIA plus teens and young adults

and everybody in between around the United States and beyond since 2010. La uses they-them pronouns. They are also a mentor for the mindfulness meditation teacher certification program and a teacher with cloud Sangha. Here we go now with LA Sarmiento. Hi, this is LA. Social anxiety is real.

And many experience this debilitating, intense, and persistent fear of being watched or judged by others. The practice of mindfulness and compassion can provide a way to deal with social anxiety with kindness, acceptance, and maybe even some courage. Begin by moving or stretching into a posture that your body would most appreciate right now. You can even snuggle up with your favorite blanket or pillow. If you like, close your eyes or keep them open with a soft gaze. Invite some comfortable breaths, maybe deepening your inhale and exhale. To begin, bring to mind a recent situation

where you experience social anxiety. Nothing too traumatic, perhaps making small talk with the breeze to at your favorite coffee shop. See if you can sense how you felt in your body at that time. Were you trembling, blushing, sweating? Now, if it feels comfortable, take a deep breath into those bodily sensations that were present for you at that time. You may even place your hand on your chest

if that would feel supportive or comforting. See if you can remember what emotions or feelings being in that situation brought up. Perhaps up, perhaps feeling self-conscious or fearful that others may be negatively judging you. Again, take a deep breath into those emotions and feelings. What do you notice when you pay close attention to your experience through your body and with your emotions? See if it's possible to be with whatever is arising for you right now. As you become mindful of how you're reacting to the experience, see if it's possible to be gentle and kind towards yourself in this stressful situation. Compassion for ourselves can be a hand over our heart, or it can be repeating phrases like, may I accept myself just as I am.

May I be kind and gentle doing the best I can at this moment. Take some time to practice by offering yourself compassion in whatever way works well for you. The Gently let go of that situation and come back to a few deep comfortable breaths. Open your eyes if they are closed and reorient back to your space. Thank you for your courage to practice. Take good care. Thank you, Law. You can find more meditations like this one from Law and others over on the 10% happier app.

Just download the app wherever you get your apps to get started. We'll see you right back here on Monday for a brand new episode, fascinating one, with Naomi Klein, not the kind of guest we normally have on the show since she's often associated with political and cultural debates, but she's written a book, it's more of a memoir

about how to stay sane in our increasingly wild digital environment. Hey, hey, prime members. You can listen to 10% happier early and adfree 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. you