Ten Percent Happier with Dan Harris - Do This When You’re About to Lose It | Bonus Meditation with Sharon Salzberg

Episode Date: January 7, 2022

These potent tools help ease intense frustration through calming breathing, listening to sound, and watching thoughts & feelings come and go.About Sharon Salzberg:A towering figure in the meditation world, Sharon Salzberg is a prominent teacher & New York Times best-selling author. She has played a crucial role bringing mindfulness and lovingkindness practices to the West.Sharon co-founded the Insight Meditation Society (IMS) alongside Joseph Goldstein and Jack Kornfield and is the author of nine books, including Lovingkindness, Real Happiness, and the most recent Real Love. Sharon lives in New York City and teaches around the world.To find this meditation in the Ten Percent Happier app, you can search for “Frustration Buster,” or click here: https://10percenthappier.app.link/content?meditation=ab114638-3fb1-4f24-bed8-01021d2a843b.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,

Young Pueblo, Jonathan Height, and hundreds more. Start listening right now. Look for the Good Life project on your favorite podcast app. This is the 10% half year podcast. I'm Dan Harris. Hey, hey, happy Friday. Today marks the end of our Getting Unstuck series here on the podcast. That's why we have specially selected today's guided meditation, which offers a very helpful

lesson on how to break through some very common feelings, including stress and frustration, otherwise known as freaking out. Today's meditation is led by none other than Sharon Salzberg. Sharon is a prominent teacher and New York Times best-selling author. She co-founded the Insight Meditation Society along with Joseph Goldstein and Jack Cornfield. She's written nine books, including Real Happiness and the most recent Real Change.

She's also one of the guiding teachers on the 10% happier app. Speaking of the app, one quick order of business here, right now over on the app, we're kicking off our New Year's Meditation Challenge, which we're calling Getting Unstuck. This is a free 14-day meditation challenge. It will feature daily videos and guided meditations

designed to help you deepen what you learn right here on the podcast in our Getting Unstuck series. Your home base for the Getting Unstuck Challenge is the 10% happier app. Today is the last day to join, so download the app wherever you get your apps to join the Getting Unstuck Challenge for free. Okay, here we go with Sharon. Hi, this is Sharon. This practice is a way of weaving mind from listening to the moments of our everyday lives, especially those that are more challenging. Any portion of this practice would serve well as a response to feeling intensely challenged or frustrated.

Let's get started. You can sit or lie down doing this practice. Sit or lie down in a way that's relaxed, letting your body be at ease and awake. Close your eyes if it feels comfortable for you. We're going to start by listening to sounds. You don't have to send your ears out to listen. Relax deep inside. Create a vast sense of space, in which sound is arising and passing away. Then we're going to practice being aware of what's going on with you right now. What emotions are present?

In particular, turn toward any unpleasant emotions, rather than try to push them away or shut them out, just acknowledge them,ly saying, there you are. That's what's here right now. The next step is to collect your awareness by focusing on a single object, the movements of the breath. Bring your attention to the movements of the belly, your eyes and fall of the breath. with a passage of each in-breath and out-breath of the nostrils. See if you can have your out-breath be longer than your in-breath, which will engage the parasympathetic nervous system and reduce stress. Maybe into the count of two Having gathered ourselves to some extent, we allow our awareness to expand. As well as being aware of the breath, we also include a sense of the breath as if your whole body were breathing. And then when you are ready, this expanded, more spacious, accepting awareness to the next moments of your day.

Thank you for your practice. Thank you to Sharon. We'll see you all on Monday for a brand new episode with a journalist named Jessica Nordelle who has done some excellent work on what works and what doesn't work to end, or at least diminish unconscious bias. [♪ OUTRO MUSIC PLAYING [♪ 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. Before you go, do us a solid and tell us all about yourself by completing a short survey at 1ondry.com slash survey. Raising kids can be one of the greatest rewards of a parent's life. But come on, someday, parenting is unbearable. I love my kid, but is a new parenting podcast from Wondry that shares a refreshingly honest and insightful take on parenting.

Hosted by myself, Megan Galey, Chris Garcia, and Kurt Brown-Oller, we will be your resident not-so-expert-expert. Each week we'll share a parenting story that'll have you laughing, nodding, and thinking. Oh yeah, I have absolutely been there. We'll talk about what went right and wrong. What would we do differently? And the next time you step on yet another stray Lego in the middle of the night, you'll feel less alone.

So if you like to laugh with us as we talk about the hardest job in the world, listen to, I love my kid, but wherever you get your podcasts. You can listen ad-free on the Amazon Music or Wondery app. Like the 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? 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 ad free on the Amazon Music or Wondering App. on the Amazon Music or Wondering App.