Ten Percent Happier with Dan Harris - A Meditation on Screen Time | Bonus Meditation with Dawn Mauricio

Episode Date: January 17, 2025

We’re so often glued to our devices, but mindful screen time is possible. Flip the script and catch yourself before you go into zombie mode.About Dawn Mauricio:Dawn Mauricio discovered the practices of Buddhist meditation in 2005, and from then on, did what any well-intentioned perfectionist would do — plunge in head first! Since then, she's graduated from several teaching programs, including Spirit Rock's four-year Teacher Training. Her teaching style is playful, dynamic, and heartfelt, and she teaches extensively in her home-country of Canada, as well as the US, to teens, people of color, and folks of all backgrounds.To find this meditation in the Happier Meditation app, you can search for “Screen Time for Meditators.”See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Wondery Plus subscribers can listen to 10% happier early and ad free right now. Join Wondery Plus in the Wondery app or on Apple podcasts. Real quick, I want to let you know about an online event coming up at the end of January. It's called When the Rubber Hits the Road, Living the Dharma in Difficult Times. It is presented by the Insight Meditation Community of Washington, D.C. and it's happening on January 24th through the 26th. Amazing teachers will be taking part in this. Tara Brach, DC, and it's happening on January 24th through the 26th. Amazing teachers will be taking part in this, Tara Brock, Drs. Larry and Peggy Ward, Sharon

Salzberg, Robert Thurman, Kazoo Haga, Dhammapada, Melissa Cardenas, and Hugh Byrne. It's a weekend of conversation, community, and practice. They're going to be talking about how Buddhism and Buddhist teachings can help you examine your biases, can help you practice fierce compassion, and even generate some equanimity in times when so many people are living with so much fear. It's offered by donation, and the recordings are included. To register, go to imcw.org slash 10%.

I'm a huge fan of many, many of the folks who are involved in this event, in particular Tara Brach, who is the powerhouse behind IMCW. So I strongly recommend you check out this event. It's the 10% Happier Podcast. I'm Dan Harris. Hey, hey everybody, it's bonus meditation time. And if you've ever felt distracted by your phone while you were meditating, today our teacher du jour, Don Mauricio, is going to ask you to make that device, that diabolical device, your phone, the actual focus of your meditation.

She believes this might change your relationship to your phone. A little bit more about Dawn. Before we dive in, she's a graduate of Spirit Rock's four-year teacher training program, and she teaches extensively in her home country of Canada, as well as in the U.S.

to teenagers, people of color, and people of all backgrounds. Here we go now with Dawn Mauricio. Hi, this is Dawn. In between moments that used to be an opportunity to connect with yourself or your surroundings have been eaten up by technology. In this meditation, you'll discover how you can interact

with technology in a mindful way. It's best to do part of this meditation with your device in hand, so go ahead and place it next to you before settling into your practice posture. Let's begin. Settle into a supportive posture, whether seated, standing, or lying down. You can close your eyes or keep them slightly open, turning your gaze downward. Begin to anchor your attention to the sensations of your hands. Notice what position they're in. If your hands feel warm or cool,

if you feel pulsations, tingling, vibrations. Now gently blink your eyes open if they were closed, while staying mindful of your hands as best you can. It's very normal to have a hard time staying aware of your body while also being aware of what you're seeing. Think of it as sharing your mindfulness. Half of your attention is on your body, while the other half is on what you are seeing. Begin to lift your gaze and slowly look around. Notice what you see.

Now reach for your device. As you do this, notice your body moving and become aware of all the sensations that arise because of this movement. Feel its texture, its temperature. Keeping your arms and hands as they are, return your attention to your body for a moment. What is your breath like right now? Turn your attention to your body for a moment. What is your breath like right now? Did you unintentionally hold or shorten it? This is a normal phenomena called tech apnea.

Take a few conscious breaths here as a way to reset or jumpstart some full breaths. Now return to your device. Continue interacting with your phone, moving your attention back and forth between what you're looking at and being mindful of your body, whether your hands or the sensations that arise given what you are seeing, hearing, or thinking. Put your device down and place your hands on your legs or by your sides. Lift your head and straighten your spine. Take a few full breaths. Thank you for trying this. See you next time. Thank you for trying this. See you next time. Thank you, Dawn. You can find more meditations like this one over on the Happier Meditation app. Just download the app wherever you get your apps to get started. If you like 10% happier, and I hope you do, you can listen early and ad free right now

by joining Wondry Plus in the Wondry app or on Apple podcasts. Prime members can listen ad free on Amazon Music. Before you go, tell us about yourself by filling out a short survey at wondery.com slash survey. I'm Afua Hirsch. I'm Peter Frankenpenn. And in our podcast, Legacy, we explore the lives of some of the biggest characters in history. This season, we're looking at the life

of the most famous queen of France, Marie Antoinette. Her death is seemingly more well known than her life, but her journey from the daughter of the Austrian emperor to becoming the most hated woman in France is just as fascinating. So we're going to look at the ways in which her story was distorted during the French Revolution and dig deeper into her real experiences in a troubled, difficult time. Marie Antoinette is one of the most well recognized, but least well understood names in history. And we're talking about how her death led to the way that she was spoken about in the 19th, 20th and 21st centuries. Follow Legacy now from wherever you get your podcasts. Or binge entire seasons early and ad free on Wondery+.

Being an actual royal is never about finding your happy ending. But the worst part is, if they step out of line or fall in love with the wrong person, it changes the course of history. I'm Arisha Skidmore Williams. And I'm Brooke Zephrin. We've been telling the stories of the rich and famous on the hit wonder show Even the Rich and talking about the latest celebrity news on Rich and Daily. We're going all over

the world on our new show Even the Royals. We'll be diving headfirst into the lives of the world's kings, queens, and all the wannabes in their orbit throughout history. Think succession meets the crown meets real life. We're going to pull back the gilded curtain and show how royal status might be bright and shiny, but it comes at the expense of, well, everything else. Like your freedom, your privacy, and sometimes even your head.

Follow Even the Royals on the Wondery app or wherever you get your podcasts. You can listen to Even the Royals early and ad-free right now by joining Wondery+.