Ten Percent Happier with Dan Harris - How to Be Cool with All of You | Bonus Meditation with Dawn Mauricio

Episode Date: August 13, 2021

You are complex and contain multitudes. Try this refreshing take on loving-kindness and offer love to all the different parts of yourself. Watch Ted Lasso on Apple TV+. Subscription required. Apple TV+ and/or select content may not be available in all regions. To find this meditation in the Ten Percent Happier app, you can search for “Loving Your Many Sides,” or click the link for the ‘Kindness: Ted Lasso Style’ singles meditation pack: https://10percenthappier.app.link/KindnessTedLassoStyle About Dawn Mauricio: Dawn Mauricio (she/her) has been practicing and studying Insight Meditation since 2005, and has graduated from several Buddhist programs, including Spirit Rock's 4-year Retreat Teacher Training. She teaches with a playful, dynamic, and heartfelt approach in Canada and the US, to teens, people of color, and folks of all backgrounds. 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. From ABC, this is the 10% happier podcast. I'm Dan Harris. Hey, everybody. It's Friday, which means it's time for a bonus meditation. I remember hearing at some point a line from a poem, I think it was Walt Whitman, something about

eye-contained multitudes. I never actually knew what that meant until I started meditating when I started seeing what I suspect many of you may see, which is that we all have these sort of various competing neurotic programs in our minds, like a jealous voice and angry voice, a planning voice that are all, as I said, sort of competing for salience at any given moment. Once you see these various characters, there's a temptation, I think, from some of us to slay the dragon, but as you may have heard me say before, the answer is actually not to slay the dragon. That's pretty aggressive and likely just to make the voices or characters even stronger, but counterintuitively it's to hug the dragon. And so that's what today's meditation is all about.

And it's from a great teacher named Don Mauricio. Don hasn't been on the show as a guest yet. We're gonna remedy that soon, but she's been practicing and studying inside meditation since 2005. She graduated from Spirit Rocks four-year retreat teacher training program. And so I think you're in good hands here. One thing to say before we dive in is that this is part of a special series of meditations that we've posted inside the 10% happier app

in conjunction with our friends over at Apple TV+. Right now, they're running the second season of a show that I love and many of my teammates love called Ted Lasso. It's all about an American football coach who goes over to the UK to coach soccer, hilarity, and soons. Anyway, there are very prominent messages in that show of kindness. There's one of the many reasons why we all love it and it's worth checking out. And it happens to be hilarious. So I recommend the show and I really recommend all of the meditations that we are putting

out into the world as part of this partnership with Apple TV. Plus, the meditation you're about to hear is from the kindness meditation pack, which is available on the 10% happier app. If you want more of these meditations, just download the 10% happier app wherever you get your apps and then tap on the singles tab to find the rest of our kindness meditations or just click on the link in the show notes for this episode. Okay, over now to Don Mauricio. Hi, this is Don. Some days, the thought of becoming your own friend can feel impossible. While other days, it just feels selfish.

Either way, it's easy to care for everyone else that the expense of our own needs, yet it's imperative that we start with ourselves. In this loving kindness meditation, inspired by Susan Piver, you offer loving wishes to the many different parts of yourself, your imperfections, contradictions, multitudes, and all. Let's get started. Begin in a position that expresses the loving kindness you have or wish to have. It can be seated, reclined, or leaning up against something for support.

Let your body relax and be at rest. Start by bringing to mind an image of yourself in your ordinary form. This is the you that you're most familiar with, the version of yourself you've seen the mirror. You can imagine yourself in your mind's eye, or get a felt sense of yourself as you repeat the following phrases, silently or out loud at your own pace. May you be happy and healthy. May you be safe. May you be guided by love.

May you be guided by love. May you live with ease. Let any feeling arise with the words, even if they may seem contradictory to this practice at first. If need be, adjust the words and images so that you can find the phrases that best open you. Next, bring to mind the version of you that is lovable or loved. Depending on how you feel right now, it may be hard to feel into this, in which case you can consider borrowing the eyes of someone in whose capacity to love you trust, whether you know them or not. This could be a mentor, a friend or a loved one, an ancestor, or a spiritual teacher. May you be safe.

May you be guided by love. Me who live with ease. Finish this round of loving kindness by coming back to your breath or body after reciting your last phrase. Notice the feelings in emotions that have arisen without trying to change them. Next, see yourself as your most important teacher. There is a part of you that is wise and intuitive. It's the part of you that motivates you to meditate and keeps you practicing. The part that naturally cares for yourself when you're struggling and delights in your successes. Offer this you loving kindness. May you be happy and healthy. May you be safe.

May you be guided by love. May you live with ease. Now bring to mind the difficult part of yourself. This does not mean what you dislike about yourself, but instead it's the part of you that is most fragile and wounded, and therefore acts in ways that creates chaos for you and those in your life. See yourself as this person who is trying their best despite being sometimes confused. Offer loving kindness to this version of yourself. May you be as happy and healthy as possible. May you be as safe as possible.

May you be guided by love as much as possible. May you live with ease as much as possible. Finally, bring all of these seemingly contradictory pieces together that make up this unique and necessary expression of life that is you. The interesting, the wise, the mysterious, the difficult, an offer-loving kindness to all of you. May you be happy and healthy. May you be safe. May you be guided by love. May you live with ease. The more you're able to honor and love the complex being that you are, with the many

parts of yourself, the easier it'll be to see and honor the complexity of the people in our lives. Eventually, being more loving and compassionate, or even just tolerant, will become more accessible. Jet me open your eyes, relift your gaze, slowly taking shapes and light, while also tuning into how you feel now. Thanks for giving this practice a try. See you next time. Big thank you to Don Mauricio. We'll be right back here on Monday with a brand new episode. We're going to be talking about how to end the email with Cal Newport. See you on Monday for that.

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