Ten Percent Happier with Dan Harris - Bonus Meditation, See Yourself Compassionately, Jessica Morey

Episode Date: October 12, 2019

Self-Compassion may not be your strong suit, but with this introductory training, you’ll develop more resilience, kindness and ease in life. Plug Zone See Yourself Compassionately: https://10percenthappier.app.link/ZHqOD1TNv0 Jessica Morey Meditations on the Ten Percent Happier App: https://10percenthappier.app.link/weTJGm1Nv0 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

It kind of blows my mind to consider the fact that we're up to nearly 600 episodes of this podcast, the 10% happier podcast. That's a lot of conversations. I like to think of it as a great compendium of, and I know this is a bit of a grandiose term, but wisdom. The only downside of having this vast library of audio is that it can be hard to know where to start. So we're launching a new feature here, playlists, just like you put together a playlist of your favorite songs.

Back in the day, we used to call those mix tapes. Just like you do that with music, you can do it with podcasts. So if you're looking for episodes about anxiety, we've got a playlist of all of our anxiety episodes. Or if you're looking for how to sleep better, we've got a playlist of all of our anxiety episodes, or if you're looking for how to sleep better, we've got a playlist for that. We've even put together a playlist of some of my personal favorite episodes. That was a hard list to make. Check out our playlists at 10%.com slash playlist. That's 10% all one word spelled out..com slash playlist singular.

Let us know what you think. We're always open to tweaking how we do things and maybe there's a playlist we haven't thought of. Hit me up on Twitter or submit a comment through the website. Hey y'all, it's your girl, Kiki Palmer. I'm an actress, singer, and entrepreneur. I'm a new podcast, baby, this is Kiki Palmer. I'm asking friends, family, and experts,

the questions that are in my head. Like, it's only fans only bad. 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. As promised, we have a bonus meditation this week. This is part of our ongoing self-compassion series. Today, our meditation teacher is Jessica Mori. She's the executive director of an amazing group called IBME. That stands for Inward Bound Mindfulness Education. It's kind of a version of Outward Bound where they take teenagers into the wilderness and straighten them out a little bit. Inward bound, they go out into the wilderness and they are in touch

with nature, but they also meditate quite a bit. Jess is a previous guest on the show. She was on episode 47. If you want to check that out, she's also a very popular teacher in the 10% happier app. And this meditation actually comes from the app. If you haven't tried the app, by the way, you can try it out with a seven day free trial if you want to poke around there. This meditation is called see yourself compassionately. For many of us directing warmth inwardly is not a strong suit,

but with this kind of training you actually can get better at it, which can make you more resilient, kinder, sort of inject a level of ease into everyday life. Okay, over to Jess with the meditation, enjoy it, and I'll see you on Wednesday with a new episode. Hi, this is Jess. Cultivating self-compassion has been one of the most valuable practices in my life, and at times the most difficult. There's an all-too-com inhabit in our culture to beat ourselves up, There's an all-too-common habit in our culture to beat ourselves up, to believe that we are not good enough. In this meditation, we're going to practice receiving the kindness and love other people have offered us to awaken that kindness for ourselves, reflecting on compassion from others, constraints in the pathways of self-compassion.

It's vital for us to really receive kindness before we can offer it to ourselves or others. So let's give it a try. Sit comfortably and allow your eyes to close. Take a few deep breaths. And as you exhale, invite the muscles of your face to soften. Relax your eyes and your jaw. Let your shoulders release down away from your ears. And soften your belly.

Just feel the weight of your body supported by the chair and the floor underneath you. Now, bring to mind someone who has been kind to you. Someone you have felt loved by, a partner, a friend, perhaps a grandparents or a teacher. This doesn't have to be the perfect person. You could think about simply a moment in your life when you felt cared about, loved or appreciated. And bring this person to mind. You might remember the last time you were with them and how it felt to be in their presence.

Get an image of this moment and this person. Where were you? What was happening? What did it feel like? The image of this person and the feeling of being with them is the home base for your attention in this meditation. So whenever your mind gets distracted, just bring it back to the image and the feeling of being with this person. Really connect with the memory of that moment in time, the feeling of being loved and cared

for, the feeling of being offered tightness. You can explore this person in your mind, reflect on how they feel about you. You might think about kind things they've said to you. Think about what they might appreciate they wish for you. They likely want you to be happy, to feel safe, to be healthy. As you keep the image of this person in your mind, see their kind wishes and their eyes. You might hear their voice sending you these wishes. They're wishing for you to be happy, to be safe, to be healthy. And keep bringing your attention back to the image of this person in your mind, the feeling of being with them. As you inhale, you might imagine receiving their care. And then as you exhale, allow yourself to relax,

to soften, letting the care and generosity sink in. 1.5% de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste So with each inhale, receiving the kindness from this person, imagining this person's wishes for you, you might choose a word or a phrase and imagine them offering this to you. May you be happy wanders, just bring it back to the image of this person, the feeling of what it was like to be offered kindness. Just repeating a word or phrase if that helps you stay connected. Happy. Healthy. healthy And you can stay with this person or see if someone else comes to mind, another situation where you felt really cared about and attended to, where experienced generosity and care and

kindness. Again, connect with the image and feeling of this person of receiving kindness and care. Breathing in and receiving that kindness, exhaling, letting it soak in. 1.5% de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste As this practice comes to a close, it might offer some appreciation back to this person or people. You might imagine yourself saying, thank you for being so kind. May you be happy. Now, take a few moments to enjoy any sense of ease and well-being you feel, taking a few deep breaths and feeling your body.

And when you're ready, you can open your eyes. As you go into your day, try and remember the sense of being loved and lovable. If you find yourself feeling low, you can always bring these people to mind and remember that they are wishing you well. They want you to be happy and at ease. Thank you for your practice. May you be happy. 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-ery Plus in Apple Podcasts. Before you go, do us a solid and tell us all about yourself by completing a short survey at Wondery.com slash survey. Life is short and it's full of a lot of interesting questions. What does happiness really mean? How do I get the most out of my time here on Earth? And what really is the best cereal? These are the questions I seek to resolve on my weekly podcast Life is short with Justin Long. out of my time here on Earth, and what really is the best cereal? These are the questions I seek to resolve on my weekly podcast, Life is Short, with Justin Long. If you're looking for the answer to deep philosophical questions like, what is the meaning

of life? I can't really help you. But I do believe that we really enrich our experience here by learning from others. And that's why in each episode, I like to talk with actors, musicians, artists, scientists, and many more types of people about how they get the most out of life. We explore how they felt during the highs, and sometimes more importantly, the lows of their careers. We discuss how they've been able to stay happy

during some of the harder times. But if I'm being honest, it's mostly just fun chats between friends about the important stuff. Like, if you had a sandwich named after you, what would be on it? Follow Life is short wherever you get your podcasts. You can also listen to Add Free on the Amazon Music or Wondering App.