Ten Percent Happier with Dan Harris - Forgive Yesterday and Reset | Bonus Meditation with Sebene Selassie

Episode Date: February 19, 2021

Sometimes we get stuck in yesterday’s mistakes. Reset by using the freshness of each new breath and start your morning with ease. About Sebene Selassie: Growing up, Sebene felt like a big weirdo. Born in Addis Ababa, Ethiopia and raised in white neighborhoods in Washington, D.C., she was a tomboy Black girl who loved Monty Python and UB40. She never believed she belonged. Thirty years ago, she began studying Buddhism as an undergraduate at McGill University where she majored in Comparative Religious Studies. Now, Sebene is a teacher, author, and speaker who teaches that meditation can help us remember our inherent sense of belonging, that our individual freedom affects absolutely everyone and everything, and that our collective freedom depends on each and every one of us. Sebene is a three-time cancer survivor of Stage III and IV cancer. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

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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. [♪ OUTRO MUSIC PLAYING [♪ From ABC, this is the 10% Happier Podcast. I'm Dan Harris. Hey, it's time for the Friday bonus and oh

Man, do I need this particular meditation? This this meditation is all about Moving past whatever dumb stuff you did yesterday As it happens I Did something incredibly dumb yesterday. just, I lost my temper, which I'm not feeling good about. So the timing is perfect for this meditation, for me at least. And it comes from one of my favorite people,

Seven A. Celacia, great meditation teacher, author of a great book called You Belong. One of the privileges of my job is I get to know a lot of meditation teachers, which can be a little scary because you really just hope that they won't disappoint you. And Seven A is somebody who I've gotten to know over the past seven or so years. And she has just the more I know about her, the more I like her. she is fantastic. So let me stop talking and toss it over to Seb. Hi, this is Sebenay. Welcome to a new day. In this meditation, we're going to practice how to start fresh in any moment using awareness of breathing.

In fact, each breath is a perfect opportunity to start over, which means no matter what happened yesterday, through our practice we can begin again, over and over. Ready to try it? Let's begin. Find a comfortable posture. Your eyes can be open or closed. Check that your back is not rounded or collapsed and that your chest is open. Allow the belly to soften the jaw.

Take a few moments to settle into your body. Let's start by connecting to the breath as a way to gather our attention. Find a place or way to be with the breath that's easy and useful for you. Whether you feel the breath in the nostrils, the chest, the belly, or somewhere else, see if you can feel the sensation of breathing. Being with the breath in this way was a great way to know what's happening in this moment. And you know what's not happening in this moment? Yesterday.

Unlike thoughts which can take us into the past or future. The breath is always happening in the present moment. We can't breathe yesterday's breath. This is a new day. Each breath is a new breath. And each moment is a new moment. If thoughts of yesterday are persisting, see if you can allow them to be there with a sense of spaciousness. You can also bring more ease to your body and mind

through deep breathing. Breathe in deeply through the nose into the belly. The belly should expand on the inhale and breathe out fully through the mouth. Take a, breathing in and out through the It's most useful and easy to follow for you. We can meet each new day like we meet each breath in meditation, with a sense of freshness and possibility. Okay, you can open your eyes and move your hands or feet, reconnect to your surroundings. Thanks for exploring this meditation. I hope you have a great day, And if not, there's always tomorrow.

Thank you, SevenA. One last thing before we go. If you've got a moment and if you've got the inclination to do us a solid, maybe take a few minutes and help us out by answering a new survey. We're launching this week. It's all about your experience with this podcast. We care. An enormous amount about you guys, our listeners. And we're always looking for ways to improve. So please go to 10%.com forward slash survey. And just answer a few questions. Thank you. We'll see you back here on Monday

for a brand new episode. Actually, we're going to do a whole week on addiction and not just classic addictions, but the fact that we all have these very addictive grasping, craving, clinging minds. So good stuff coming up starting on Monday. We'll see you then. 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 Plus in Apple Podcasts. Before you go, do us a solid and tell us all about yourself by completing a short survey

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