Ten Percent Happier with Dan Harris - A Recipe For Equanimity | Bonus Meditation with Roshi Joan Halifax

Episode Date: December 29, 2024

Returning to the practice of equanimity keeps you both grounded and receptive, especially during times of turmoil and uncertainty.About Roshi Joan Halifax:Roshi Joan Halifax speaks to Buddhists and non-followers alike on such universal topics as compassion, suffering, and what it is to be human. As Founder, Abbot, and Head Teacher of Upaya, her vision for the Zen Center embraces comprehensive Buddhist studies, meditation, service, dharma art, and environmental action as integrated paths cultivating peace and interconnectedness.To find this meditation in the Happier Meditation app, you can search for “Strong Back, Soft Front.”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. It's the 10% happier podcast. I'm Dan Harris. Hello everybody, happy New Year, time for a bonus meditation as we round the corner into 2025. I've got a useful little slogan to share with you, courtesy of our meditation teacher du jour, the great Roshi Joan Halifax. Here's the slogan, strong back, soft front. I'll let her explain in today's meditation. A little bit more about Roshi Joan before we dive in here.

Roshi, by the way, is her title, and that means teacher in the Zen Buddhist tradition. She's the founder, abbot, and head teacher of Upaya, which is a Zen center in Santa Fe, New Mexico. She's also the author of seven books. She's also a fantastic human being. Here we go now with Roshi Joan Halifax. Welcome.

I'm Joan Halifax. Now is an important time for us to be grounded and to cultivate equanimity. Equanimity is not bypassing or ignoring the challenges we're facing. Actually it means keeping a broad perspective and a clear mind when it comes to what is going on in the world at this time. And hopefully we act in a way that is highly principled. I'm going to share with you a meditation practice that I hope will nourish that sensibility in you.

So let's get started. Take a few moments to get settled on your seat, whether you're on a cushion or a chair. And if you wish, allow your eyes to close gently. Notice the sensation of your body sitting. into it. Now gently shift your attention to your spine. Sense your spine without evaluating or judging. Your back is a physical metaphor that points toward your natural capacity to uphold yourself in the midst of difficulties, to be balanced, to hold all beings and things in equal regard. And this is called equanimity, your ability to be present for whatever is happening in any given moment.

Now breathe into your back a sense of energy and breathe out any tension. You can remind yourself of the value of equanimity by silently saying, Strong back. Now gently and firmly shift your attention to your chest. Sense that tender open space in the center of your chest. Rest in this openness and notice if there is a sense of warmth or care there. Care that you could extend to others or compassion for suffering in the heart. Strong back, soft front, equanimity and compassion. These two qualities are two sides of the same coin.

Strong back, soft front. Please remind yourself often to bring the spirit of this practice into your everyday life. Now if your eyes have been closed, you can open them up and include the world in this moment. And may this practice that we've shared truly be of benefit to others. Thank you. Thank you to Roshi Joan. You can find more meditations like this one over on the Happier app. get your apps to get started. This holiday season, give your loved ones only the best from L.L. Bean. For 80 years, L.L. Bean has been making their Scotch plaid flannel shirts the same way,

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