Ten Percent Happier with Dan Harris - Bonus Meditation with Sharon Salzberg, Walking Meditation

Episode Date: August 24, 2019

Bonus Meditation with Sharon Salzberg, Walking Meditation 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 my space? Listen to Baby, this is Kiki Palmer on Amazon Music or wherever you get your podcast. Hey guys, we're dropping a bonus meditation into the feed this week from a meditative powerhouse and legend Sharon Salzburg, who was last week's guest and is one of the guiding teachers on the 10% happier app. The meditation that we're posting has to do with loving kindness while walking, which she describes as an you that we're going to be changing the podcast icon soon. So look for that coming. Hopefully won't be too confusing. That's coming soon. But first, here Sharon with walking meditation. Enjoy and I'll see you next Wednesday.

We're going to practice loving kindness while walking. You can listen to these instructions and then head out for a walk. In this practice, we move in a normal pace, eyes open, and we have a center point on the silent repetition of certain phrases of loving kindness. There are many forms and methods for doing this. The one I like the best is to center my attention on phrases for myself as I walk along. Frazes like, may I be happy? May I be peaceful? Sometimes, in sitting, we choose three or four phrases, but people often feel that in walking, which is a much more complex activity, they prefer to.

This is really up to you. Even as you're aware of everything going on around you, you have a baseline, you have a center point to rest your attention lightly on those phrases. May I be happy. May I be peaceful. It's a way of connecting to the moment. And then if someone comes strongly into your awareness, maybe you hear a bird, you hear a dog, you see a person going by, or even you have a strong memory, a strong sense of somebody, take a moment to include them. May you be happy, be peaceful.

And then return to the repetition of phrases for yourself. I find it very interesting and creative exercise because we don't know who's gonna come by. Maybe you're afraid of dogs, for example, but there's the sound of a dog. Maybe happy, maybe peaceful. The returning to the phrases for ourselves gives us a means to not get scattered, not to jump from being to animal to person to animal. So we have a steady object of concentration, and also can include and open to recognize

those that come strongly into our awareness. May I be happy? May I be peaceful? May you be happy? May I be peaceful? May you be happy? Be peaceful. One of the things I like about this practice is that all of the same judgments may arise, but you can cap it with a little loving kindness, like, that's the wrong jacket for this season. I don't be happy.

It's fun. You suddenly see the world explode with life. So many forms of life. Maybe happy. Big thanks to Sharon Salisberg, many, many, many more guided meditations from her and also amazing videos featuring her on the 10% happier app. Thanks again to Sharon. See you next Wednesday.

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