Ten Percent Happier with Dan Harris - How Not to Take Your Partner for Granted | Bonus Meditation with Oren Jay Sofer

Episode Date: February 18, 2024

Begin today by bringing to mind the people who have meant the most to you. It’s a simple way to start the day feeling great.About Oren Jay Sofer:He has practiced meditation since 1997, beginning his studies in Bodh Gaya, India and is a long-time student of Joseph Goldstein, Michele McDonald, and Ajahn Sucitto, and is a graduate of the IMS/Spirit Rock Teacher Training program. Oren teaches retreats across the country and works as Senior Program Developer at Mindful Schools, teaching and developing curricula for one of the international leaders of mindfulness in education.To find this meditation in the Ten Percent Happier app, you can search for “Grateful for Loved Ones.” See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Wondery Plus subscribers can listen to 10% happier early and add free right now. Join Wondery Plus in the Wondery app or on Apple podcasts. This is the 10% happier podcast. I'm Dan Harris. Happy Sunday everybody. Time for a bonus meditation. This week on the show, we're talking about relationships with the great experts, Dr. Julie Gottman and Dr. John Gottman, two psychologists who are married to each other and do lots of research into relationships, including, and perhaps most especially, romantic relationships, including, and perhaps most especially, romantic relationships. And today we've got a bonus meditation to help you not take your romantic partner for granted to help you maybe like them

a little bit more. Our teacher Dujour is Oran J. Sofer, who is a major player over on the 10% Happier app. He's been studying and practicing meditation since 1997, and he's a graduate of the IMS Spirit Rock Happier app. He's been studying and practicing meditation since 1997, and he's a graduate of the IMS Spirit Rock teacher training program. He's also married and has a kid, so he knows what he's talking about. Here we go now with Orin J. Sofer.

Hi, this is Orin. Waking up in the morning, we have an opportunity to start fresh, taking some time to sit quietly, reflect on gratitude, and align your intentions as a powerful way to set the tone for your day, and create a positive inner atmosphere for well-being. So let's get started. Find a comfortable posture, one that feels stable, upright, yet relaxed. As you settle in, bring your attention into your body. Feel the steady places of contact where your body touches the ground. And if

you like, take a few moments to begin to tune into the gentle rhythm of breathing in and We all know that the future is uncertain, that every day we are alive is a gift. But we don't always remember it. We don't necessarily live with that awareness. Cultivating mindfulness helps us to be more awake in our life. And strengthening gratitude means that we won't take our life or our loved ones for granted. We tend to overlook the things we experience every day. Sometimes we get so habituated to our routines that we even overlook the ones we care for

and love, those who are still here with us, even those who have passed on but left an impression on our lives. And we've all had someone along the way we could call a friend, or we wouldn't have made it this far. So, as we start our day, we can sharpen our awareness, lift our spirits, and brighten the mind by calling to mind the people or things we're grateful for. Let's give this a try by calling to mind someone who's in your life right now that you appreciate. It could be anyone, a family member, a friend, a colleague. First, let their image become clear in your mind's eye.

Begin to reflect on their presence in your life. As you think of this person, notice any feelings of gratitude or appreciation that come up, however small. Is there any place in your body that you feel that appreciation? And what's it feel like there? Is it warm, flowing? Is it more? Flowing? Is it more open? Spacious? Take a few moments in silence to let your attention linger there, just soaking it in. And when you're ready, allow their image to fade and dissolve. Come back to the simple experience of feeling your body, aware of any sensations, breathing,

or even sounds. As we come to a close, take this gratitude out into your day. Look for one or two things to appreciate. And if you see someone you're grateful for, let yourself really feel it. You might even choose to tell them. When you're ready, you can let your eyes open. Thanks for your practice. Have a great day. Big thank you to Oren. You can find more meditations like this one over on the 10% happier app. Just download the app wherever you get your apps

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