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

Episode Date: August 21, 2020

Joseph Goldstein 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. In the Ten Percent Happier app, you'll find this same meditation in different lengths to suit your practice. Your subscription directly supports our wonderful teachers and allows them to dedicate their time to teaching the life-changing skill of mindfulness. As an added incentive, we've got a special discount for anyone new to the app. To claim your discount, visit tenpercent.com/extra 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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Hey guys, it's Friday, so we're dropping a bonus. This is a guided meditation from Joseph Goldstein, the great Joseph Goldstein meditation teacher and co-founder of the Insight Meditation Society, author of a great book called Mindfulness. And the subject of this guided meditation is equanimity and incredibly valuable and trainable skill particularly right now. So here we go with Joseph. Hello, this is Joseph. In today's meditation we're going to be exploring the quality of equanimity.

This is a quality of balance and impartiality in the mind. While in equanimity there is an openness to all experience that allows for wise discernment and appropriate responsiveness to various life situations. In beginning the meditation, settle into the awareness of your body posture, sit and know you're sitting. You might also become aware of different bodily sensations, sometimes pleasant, sometimes unpleasant. Open to the feeling of these sensations. You might note pressure or tension or vibration, heaviness or lightness, heat or cold. Simply be aware of whatever sensation arises in the body that calls your attention, that becomes predominant, become mindful of them, boredom, happiness or sadness, fear or love.

Simply including all of these different emotions or mindsets in the field of mindfulness, in the quality of equanimity, it's helpful to periodically check the attitude of the mind. We can do this by simply asking the question of ourselves in this experience of the breath, what sensations, or an emotion, what is the attitude of my mind in this moment? Is there wanting? Is there aversion? Is there expectation? Another way of strengthening and developing equanimity in our meditation is to notice whether there's reactivity or non-reactivity in the mind. As we're feeling the breath or different sensations in the body, or thoughts and emotions, pay attention to whether there is a reactive wanting or aversion to what's happening. And notice when the mind is in an open, economist space of non-reactivity.

Simply aware of whatever is arising with a pleasant or unpleasant or neutral, and seeing how all experience is part of a passing show. When you're ready, you can open your eyes, then slowly re-engaging with the world around you. I look forward to being with you next time. Big thanks to Joseph. I really hope you enjoyed that meditation. If you're thinking, you know, I really could have kept that going for another five or ten minutes. I encourage you to check out the 10% happier app where you will find this same meditation

in different lengths to suit your practice. The price you pay for your subscription supports our wonderful teachers and allows them to dedicate their time to teaching these skills of mindfulness which can be life-changing. As an added incentive, we've got a special discount for anybody who's new to the app. To claim your discount visit 10% dot com slash extra that's 10% one word all spelled out dot com slash extra. If you're an existing subscriber we thank you for your support. 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 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 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.

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