Ten Percent Happier with Dan Harris - An Acronym To Keep You Sane | Bonus Meditation with Roshi Joan Halifax

Episode Date: October 30, 2020

Use Roshi Joan’s GRACE tool to not just engage with difficult people in your life, but genuinely know your personal integrity along the way. We hope you enjoyed this meditation. If you're thinking, "You know, I could've kept going for another five or ten minutes," I encourage you to check out the Ten Percent Happier app, where you'll find this same meditation in different lengths to suit your practice. Your subscription cost directly supports our wonderful teachers and allows them to dedicate their time to teaching the life-changing skill of mindfulness. As an added incentive, we've got a special discount for anyone new to the app. To claim your discount, visit tenpercent.com/bonus 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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Rosci Joan Halifax, you may remember her. She closed out our election sanity series on Monday. And today she's here with an acronym designed to keep us sane. The acronym is GRACE Grace. Not the simple elegance that typically comes to mind when we hear that word, although possibly grace will be the result, or at least one of the results of this meditation. But instead, the acronym is a pneumonic that Rochie Joan came up with to support us when things are getting dicey, as they often become these days. She recorded this meditation at her monastery, Upaia, in New Mexico, and here we go with

Rochijón. Welcome. I'm Joan Halifax. I'm grateful we can be together right now. There's a very interesting times and times when we can actualize compassion, when we can be really grounded in the midst of a lot of polarization. So one of the ways of doing this is the practice of grace. In grace is the tool I created to help cultivate compassion when we're interacting with someone

or some being extremely suffering. So let's do it. I invite you to imagine someone where there's a great deal of difference in how you view the current situation and how he or she views it. And they're making their views known to you in a way that feels kind of threatening. G, gather your attention. So take a breath, deep in breath. And on the exhale, drop into the body. And then the heart of grace we're calling your intention.

You know, why are you here? So in your in-breath that yourself be resourced by your altruistic intention. And exhaling, affirming that. Then the A of Grace is first attuned to yourself. Take a moment. Notice what the experience is in the body. Breathe into it. Exhale.

Notice whatever feelings are present. not trying to shift them, but allow the noticing to actually work the feeling. The sea of grace is considered what will really serve. What is constructive, truthful, kind? What comes up for you? And then the E of grace, engage. Imagine now what action or non-action might happen in relation to the person standing or sitting across from you. How will you engage? In the second part of the E of Grace is ending, how do you want to conclude, among a moment of gratitude or asking for forgiveness or maybe an internal acknowledgment. So thank you, and may your life go well. Thank you to Rosha Joan. We hope you enjoyed this meditation.

If you're thinking, you know, I could have kept going there for another five or ten minutes. I encourage you to check out the 10% happier app where you'll find this very same meditation in different lengths. The cost of your subscription directly supports are many amazing teachers and allows them to dedicate their lives to teaching the life-changing skill of mindfulness. As an added incentive, we've got a special discount for anyone new to the app to claim your discount. Visit 10% dot com slash bonus.

That's 10% one word all spelled out dot com slash bonus. If you're an existing subscriber, thank you. That does it for today. We'll see you're here on Monday with a fresh episode. 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 1-3-plus in Apple Podcasts.

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