Ten Percent Happier with Dan Harris - How Not To Be Owned By Your Emotions | Bonus Meditation with Joseph Goldstein

Episode Date: November 19, 2021

Joseph teaches you how to authentically accept difficult emotions to make them more manageable and less overwhelming.Joseph is one of the most respected meditation teachers in the world -- a key architect of the rise of mindfulness in our modern society -- with a sense of humor to boot. In the 1970's, he co-founded the Insight Meditation Society (IMS) alongside Sharon Salzberg and Jack Kornfield. Since its founding, thousands of people from around the world have come to IMS to learn mindfulness from leaders in the field. Joseph has been a teacher there since its founding and continues as the resident guiding teacher.To find this meditation in the Ten Percent Happier app, you can search for “It’s Okay to Feel This,” or click here.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% happier podcast. I'm Dan Harris. Greetings, my fellow suffering beings. It's Friday. It's time for a bonus.

Today, we're bringing on fan favorite meditation teacher, Joseph Goldstein, great friend of mine, and somebody who I've worked with as a meditation teacher for many years. And today, we're talking about something all of us struggle with, whether we admit it or not, difficult emotions. As Joseph is going to teach us in this meditation, though, difficult emotions do not have to lead all the way to suffering. How does that work? Well, I'm going to shut up and let Joseph explain that.

Before we do that, I just do want to say one thing. If you're a regular listener to this show, you may have noticed that we have a lot going on over on the 10% happier app this fall from meditation challenges to a brand new podcast Which is available only inside the app. It's called 20% happier There has never been a better time to join our community of meditators Over on the app to make sure you have a chance to try it out for yourself We're offering 10% happier Subscriptions at a 40% discount until December 1st

We don't do discounts all the time of the size, and of course nothing is permanent, as Joseph would say. So get this deal before it ends by going to 10% .com slash 40. That's 10% one word all spelled out .com slash 40 for 40% off your subscription. And of course one of our featured teachers on the app is Joseph Goldstein. And now let me hush up and hand it over to Joseph. Hello, this is Joseph. Good to be with you. This meditation is helpful for being with difficult

or strong emotions. And one way of doing this is practicing seeing the difference between recognition and mindfulness. As we begin the practice, settle into the awareness of your body posture, sit and know you're sitting. Become aware of the body breathing, breathing in, know your breathing in, breathing out, know your breathing out. If it's helpful, you can make a soft mental note of in and out with each breath. Become aware of predominant bodily sensations, noticing or noting the particular sensation, and also whether it's pleasant or unpleasant. At times you might become aware of disturbing emotions. When these mind states arise, open to the feeling of them. Make a note of what the emotion is. And at this point, it's helpful to check the attitude in the mind in relationship to that emotion. Because it is possible to recognize what's arising, but still be

resistant to it. Noting it, but wanting it to go away. Using the phrase, it's okay. It's a way of balancing the recognition with a genuine acceptance of what is there. It's okay. It's okay to feel this. Staying connected with the body, with the feeling of the body sitting, connecting with the natural rhythm of the breath, aware of predominant sensations that may arise in the body. And then once again, if you notice a difficult or challenging emotion, use the phrase, it's okay. As a reminder, it's okay to feel this. Let me be with it. We often experience challenging emotions in our lives, but not necessarily noticing that

we're in conflict with them. It's okay, can be a magic phrase, for settling the mind into an acceptance of whatever the emotion might be. And this acceptance becomes the foundation then for appropriate response. When you're ready, you can open your eyes and reconnect with the world around you. It's been great being with you today. I look forward to seeing you next time. Thank you, Joseph, and we'll see you all back here on Monday for a brand new episode.

We're talking to an academic by the name of Paul Bloom about the right kind of suffering, the good kind of suffering. See you all on Monday for that. [♪ 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-replus 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. 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 Brownleur, we will be your resident

not so expert experts. 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. Celebrity feuds are high stakes. You never know if you're just going to end up on Page Six or Du Moir or in court. I'm Matt Bellasai. And I'm Sydney Battle, and we're the host of Wondery's new podcast, Dis and Tell, where each episode we unpack a different iconic celebrity feud from the build-up, why it happened, and the repercussions. What does our obsession with these feud say about us? The first season is packed with some pretty messy pop culture

drama, but none is drawn out in personal as Britney and Jamie Lynn Spears. When Britney's fans form the free Britney movement dedicated to fraying her from the infamous conservatorship, Jamie Lynn's lack of public support, it angered some fans. A lot of them. 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 Britney. Follow Dissentel wherever you get your podcasts. star, which said it sites upon anyone who failed to fight for Brittany.