Ten Percent Happier with Dan Harris - Be Aware and Don’t Cling | Bonus Meditation with Joseph Goldstein

Episode Date: July 16, 2021

Too many expectations can lead to disappointment. This meditation helps you avoid preconceived notions and see what is already there. About Joseph Goldstein: Joseph is one of the most respected meditation teachers in the world -- a key architect of the rise of mindfulness in our modern society -- with a sense of humor to boot. In the 1970's, he co-founded the Insight Meditation Society (IMS) alongside Sharon Salzberg and Jack Kornfield. Since its founding, thousands of people from around the world have come to IMS to learn mindfulness from leaders in the field. Joseph has been a teacher there since its founding and continues as the resident guiding teacher. To find this meditation in the Ten Percent Happier app, you can search for “Be Aware and Don’t Cling,” or click here: https://10percenthappier.app.link/content?meditation=9c0526bc-52b3-44f9-b386-61502770cf00. Download the Ten Percent Happier app today: 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.

What does it even mean to live a good life? Is it about happiness, purpose, love, health, or wealth? What really matters in the pursuit of a life well lived? These are the questions award-winning author, founder, and interviewer Jonathan Fields asks his guests on the Top Ranked Good Life Project podcast. Every week, Jonathan sits down with world renowned thinkers and doers, people like Glenn and Doyle, Adam Grant,

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about how to get over ourselves to be a little glib about it. Today he's back to help us practice what he preached during that interview in the scattered meditation. Joseph's gonna help us increase our awareness without clinging to a story about how our meditation should be going. So it's really about dropping expectations. Expectations, as I've often said, are really the most

obnoxious guest you can bring to the meditation party. So here we go now with Joseph. What the beginning of a sitting or the beginning of each day, we can set ourselves in intention. May I be mindful of what's arising? May I be present from my experience? So we set the intention at the beginning,

but then let go of an expectation that our practice should unfold in any particular way. And when we get caught up in these expectations or these inner struggles, we recognize that and we simply settled back into the simplicity of the awareness of the body's sitting. As you begin the sitting, sit comfortably in a dignified posture with the back straight but not stiff, settle into your body, letting the eyes close gently and simply sit and know you're sitting. And you can settle back into an open,

peaceful, choiceless awareness of whatever arises in the body and mind moment, if the moment. It may be sensations in the body or sounds or thoughts. When the sensation is no longer predominant, again return to the whole body, sit and know You At different times, you may hear different sounds. If the sound becomes predominant, in those moments, the sound itself becomes the object of mindfulness. Simply notice and note hearing, hearing. Letting the sound, we're creating a story about it.

At different times, sensations in the body may become predominant. Whenever these sensations call your attention, you might make a soft mental note of the kind of sensation it is. Precious, tightness, burning, heaviness, tingling, vibration. Open to it, feel it. Notice what happens to it as you become aware of it. Settling back, open to whatever sounds are appearing, Open to whatever sounds are appearing. You might be aware of different sensations in the body appearing and changing. Settling back, relaxed, alert. Letting all experiences arise and pass away in the open times when the mind seems to be carried away by trains of thought.

I would have a point you become aware that you've been lost for an extended period of time, in that moment, we are becoming aware, simply acknowledge that and begin again. As we come to the end of the meditation, you can slowly open your eyes, become aware of seeing as you reconnect with the world around you. This concludes the meditation for today. Thank you to Joseph and we'll see you all on Monday for 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 Wondery

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