Ten Percent Happier with Dan Harris - Bonus Meditation with Joseph Goldstein, Be Simple & Easy

Episode Date: September 28, 2019

Life is already complicated enough. Meditation doesn’t have to be, if we learn to be simple and easy. Plug Zone Be Simple & Easy: https://10percenthappier.app.link/6WVKqYJV6Z Joseph Goldstein Courses & Meditations on the Ten Percent Happier App: https://10percenthappier.app.link/x9Q0TCy36Z 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. Hey there, it's Dan. As promised, we've got a bonus for you. We had Joseph Goldstein on the show this week and we are now posting a guided meditation from Joseph who is my personal teacher and just a gem of a human being. This is one of the meditations from the 10% happier app. It's one of Joseph's most popular meditations on the app.

By the way, if you haven't tried the app, you can do so for free. You get it seven days for free. And this is one of the guided meditations. this one that you're about to hear is one of the free ones in the app. There's a link to it directly in the show notes of your podcast player so you can go check it out on the app yourself anytime. The meditation is called Be Simple and Easy. And there's a quote here from the meditation that I really like, which is life is already

complicated enough. Meditation doesn't have to be if we learn to be simple and easy. Okay, so here he is. Hello, this is Joseph. Most of us can relate to the excitement and pleasure that can come from enjoying something. But what about when we're unhappy or dissatisfied

with whatever our experience may be? Instead of simply being with it, we turn to wanting something else. We may feel this isn't good enough, or I'm not good enough, or my meditation is not good enough. A phrase that I learned from my teacher, M ingergy, can help remind us to settle back and just be with whatever is arising. The phrase he used so often was be simple and easy. Be simple and easy about things.

This reminds us to settle back and just be with whatever is arising, no matter what it is. Wanting discomfort, judgmental thoughts. We are into everything the same way. Be simple and easy. Simply be with things as they are. Let's explore this inner practice. Let the eyes close gently, relax the muscles around the eyes, relax the shoulders,

relax the belly, and in this space of relaxation, become aware of the body's sitting. Sit and know your sitting. It can be that simple. As you sit and know that you're sitting, settle into the feeling of the whole body. Become aware of the body breathing. Breathing in, know you're breathing in. Breathing out, knowing you're breathing out.

There's no need to narrowly focus on the breath, but rather feel the body breathing within the framework of the whole body sitting. Simply breathing in, simply breathing out. In practice with this phrase that meningiji use so often, be simple and easy. We allow experiences to arise and pass away without interfering with them, without getting caught up in them. For example, we might notice that the mind has started thinking, proliferating. At this moment we can remember the phrase, knowing that you're sitting, feeling the natural rhythm of the body breathing. As the body breathes in, remember, be simple and easy. As the body breathes out, remember, be simple and easy. 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 Connect with the beginning of each in-breath and sustain the attention for the duration of that breath.

Connect with the beginning of the out-breath and sustain the attention for the duration of the out-breath. 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 soon as you become aware of a thought or an image, you might make a soft mental note of thinking or seeing, and remind yourself with a compassionate attitude, be simple and easy. Let it come, let it go. Whatever it is, the tarasing. Is there any discomfort in the body? you can relax around it. Aware of sounds, aware of the body sitting, aware of breathing, be simple and easy. 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 When the thought settles, you can come back to the breath, to the body, sit and know your breathing in. Breathing out, know your breathing out. When you're ready, let the eyes open and take in the room or the space around you. Take a few breaths now with the eyes open. And see if you can bring this orientation of compassion, of being simple and easy, into whatever your next activity is. Good luck with your practice. See you next time.

Hey, hey Prime members. You can listen to 10% happier early and add free on Amazon Music. Download the Amazon Music app today. Or you can listen early and add free with Wondery 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. Celebrity feuds are high stakes. You never know if you're just gonna end up on page six or Du Moir or in court. I'm Matt Bellissi.

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It's a story of two young women who had their choices taken away from them by their controlling parents, but took their anger out on each other. And it's about a movement to save a superstar, which set its sights upon anyone who failed to fight for Brittany. Follow Disenthal wherever you get your podcast. You can listen ad-free on Amazon Music or the Wondering App.