Ten Percent Happier with Dan Harris - A Strategy for the Toughest Emotions | Bonus Meditation with Sharon Salzberg

Episode Date: June 11, 2021

Bring wisdom and compassion alongside difficult emotions by first calming your body & mind and then opening to the feels with acceptance. About Sharon Salzberg: A towering figure in the meditation world, Sharon Salzberg co-founded the Insight Meditation Society (IMS) alongside Joseph Goldstein and Jack Kornfield. She is a New York Times best-selling author whose books include Lovingkindness, Real Happiness, Real Love, and Real Change. Sharon lives in New York City and teaches around the world. To find this meditation in the Ten Percent Happier app, you can search for “Letting Tough Emotions Be,” or click here: https://10percenthappier.app.link/content?meditation=2649944e-3c86-4237-9232-ddb9a2437925. Excited about the Taming Anxiety Challenge? Download the Ten Percent Happier app today to get ready: https://10percenthappier.app.link/install 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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Where did memes come from. And where's Tom from MySpace? Listen to Baby, this is Kiki Palmer on Amazon Music, or wherever you get your podcast. From ABC, this is the 10% happier podcast, I'm Dan Harris. Hey, it's Friday, so it's time for a bonus. And today we're going to bring you one from the one and only Sharon Salisberg, great friend, great meditation teacher, great human being, co-founder of the Insight Meditation Society,

author of bestselling books, including Love and Kindness, Real Happiness, Real Happiness at work, and the most recent one, Real Change. And today she's got a great meditation that will help us do something that I think many of us really struggle with, which is to deal with powerful, maybe even overpowering emotions. Quick note before we dive into the meditations and on the subject of powerful emotions, I do want to quickly mention, again, that we've got this brand new taming anxiety series of podcasts, which will launch next week right here on the show. We're going to be bringing on a slate of fantastic guests who are going to have a lot of insight about how to live more skillfully with anxiety. And at around the same time, we're going to be launching a companion 10 day meditation challenge called the Taming Anxiety Challenge. That will take place over on the 10% happier app

as somebody who's dealt with anxiety for much of his life even had an infamous panic attack on live TV back in 2004. I am keenly interested in learning how to better navigate my anxiety. And I've got some next level experts to help me and you do so. And that challenge will start on Monday, June 21st,

but you can sign up anytime. So to do so, just download the 10% happier app wherever you get your apps to get ready for the challenge. Okay, enough on me. Let's meditate now with Sharon. Hi, this is Sharon. We can practice being with difficult emotions, even intense ones,

an open, allowing, and accepting way. We cultivate curiosity and a non-judgmental attention. In this meditation practice, we'll be looking at the difference between what is actually happening in the moment, even if it's difficult, while we add to it in terms of future projection, or in fairly blaming ourselves and see if we can let them go.

Let's sit together. Please sit comfortably with either your eyes closed or slightly open. However, you feel most of these? You can begin this practice by breathing. Take a few deep breaths and allow the breath to strongest for you or clearest for you. Maybe that's that the nostrils are at the chest or the abdomen. You can find that place, bring your attention there and just rest. See if you can feel just one breath from the beginning through the middle to the end. In a space of calm has been created, see what happens if you bring to mind a difficult or troubling thought or anger. See where you feel it in your body. What does it feel like?

Where do you feel sensations changing? Once your attention has moved to the bodily sensations, perhaps say to yourself, it's okay, whatever it is, it's okay. I can feel this without pushing it away, getting caught up in it. It's always possible to come back to the breath. We'll serve as a refuge as an anchor for our attention. Just let the breath be natural, settle your awareness on it, remember the quality of rest. When you're ready, you can open your eyes or lift your gaze. Thank you for your practice. Thank you Sharon and we'll be back here on Monday for the launch of our taming anxiety series. And we have a brand new episode with the multi-talented actor musician producer Sarah Bareilles who has a very personal story about her anxiety quite

brave see-all on Monday for that. 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 on Amazon Music. Download the Amazon Music app today, or you can listen early and ad-free with 1-3 Plus in Apple podcasts. Before you go, do us a solid and tell us all about yourself by completing a short survey at 1dory.com slash survey. Hey, I'm Ares, and I'm Brooke. And where the hosts of Wonder E's podcast Even the Rich, where we bring you absolutely

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