Ten Percent Happier with Dan Harris - A Meditation for When You Badly Need to Calm Down | Bonus Meditation with Sebene Selassie

Episode Date: September 10, 2023

Find freedom from obsessive loops of fear by getting grounded in the body, dropping the stories, and bringing some kindness to the struggle.About Sebene Selassie:Growing up, Sebene felt like a big weirdo. 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. Sebene is a three-time cancer survivor of Stage III and IV cancer.To find this meditation in the Ten Percent Happier app, you can search for “Loosening the Grip of Panic.”See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Bosh Legacy returns, now streaming. Matt has been taken. Oh God. His daughter is in the hands of a madman. What are the police have been looking for me? But nothing can stop a father. We want to find her just as much as you do. I doubt that very much.

From doing what the law can't. And we have to do this the very way. You have to. I don't. Bosch Legacy. Watch the new season now streaming exclusively on FreeV. This is the 10% Happier Podcast. I'm your host, Dan Harris.

Hello everybody. This week on the show we've been talking a lot about how to approach work in a way that is sane and healthy, but also doesn't tank your ambition. Very tricky balance I've been working on for years. Whether you love or hate your job, there's going to be some stress involved. And today's meditation is designed to help you deal with that stress. It's great to use this meditation, I should say, when you're not super stressed, hopefully, like right now, so that you can call on it when the shit hits the fan. Our teacher, DeJour, is the great seven-assilassie who we've heard on this show, I suspect, many times. She's also a featured teacher in the Stress Betterbetter meditation challenge, which kicks off on September

11th over on the 10% happier meditation app. If you're not already a subscriber, you can start a free trial that will give you access to the challenge along with everything else on the app. Here we go now with 7-Eye Celacii. Hi, this is 7-Eye. For many of us, when we get gripped by stress or anxiety, it's hard not to be completely swept up by strong emotions. Getting grounded in our bodies

is a way to recognize what is really happening in the present moment, helping us drop the stories and see what is actually occurring right now. Only then can we recognize that this is what it is. Are you ready to give it a try? Let's begin. Find a comfortable posture. Your eyes can be closed or open. closed or open. You want to be both alert and relaxed. Take a few moments to settle into your body. A good way to do that is to connect to your groundedness. See if you can feel to being here right now. few moments. How was that?

Was the anxiety or stress still gripping you? It's okay if it was. Remember, it is what it is. If challenging thoughts arise, we simply allow them. It's not about pushing anything away. We don't need to make stressful thoughts a problem. Just notice if thoughts are pulling you into stories. Let's practice bringing kindness to whatever is happening. Whether you're more relaxed or still feeling the anxiety, know that you can bring kindness to any moment. Kindness is like an invisible currency for well-being.

You can place a hand on your own face or body, or simply acknowledge that you want the best for yourself. You can even say, I want to be happy or I want well-being for myself. As we end this meditation, remember that whatever is happening, it is what it is. Any time you're gripped by stress or anxiety, rather than getting caught in thoughts, you can ground in the body as a way to stay in the present moment. Feel free to open your eyes now and reconnect with your surroundings. You did a great job. Thanks for practicing with me. See you next time.

Thank you, Seb. Thanks to you for meditating. Appreciate that. You can find more meditations like the one we just did over on the 10% happier app. Just download it wherever you get your apps to get started. And we will be back here on Monday for a brand new episode. We're going to talk about how to handle your emotions at work. 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-replus

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.