Ten Percent Happier with Dan Harris - How to Be OK with Change | Bonus Meditation with Anushka Fernandopulle

Episode Date: December 24, 2021

Relax into a flow of breath sensations, and hone your ability to decrease stress & resistance, and experience a more harmonious happy life.About Anushka Fernandopulle:Anushka teaches meditation, works as an organizational consultant, and does leadership coaching with individuals and teams. She has practiced meditation for over 25 years, including four years in full-time intensive training in monasteries and retreat centers in the US, India and Sri Lanka.Her work is informed by a BA in anthropology/religion from Harvard University, an MBA from Yale focused on leadership and organizational behavior, and certification in coaching from the Coaches Training Institute.To find this meditation in the Ten Percent Happier app, you can search for “Breathing, Flow, & Change,” or click here.Click here to give a gift subscription to the Ten Percent Happier app. 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. Hey, hey, we're coming up on a new year. And as you all know, it's a time of change. The year's changing.

You may have spent some time with family and friends. Notice that they are changing. You may have some changes you want to make on yourself, often in the form of New Year's resolutions. A lot of change. Next week, we're going to help you welcome in 2022 by launching a series here on the podcast called Getting Unstuck. You're going to hear much more about the series and coming episodes, but a big part of getting unstuck

is loosening our resistance to change, which is the focus of today's bonus meditation with Anushka Fernanda Puli, who is an organizational consultant and leadership coach. She's practiced meditation for more than 25 years, including four years in full time intensive training in monasteries and retreat centers in the US, India, and Sri Lanka. Before we launch into today's meditation, one quick item of business.

If you're still looking for a holiday gift, you can skip the supply chain woes and send your loved ones mindfulness this year with a subscription to the 10% happier app we're offering gift subscriptions at a discount through the end of this month. No shipping required, obviously your gift will be delivered directly to your email inbox. Get a gift subscription by visiting www.10%.com slash gift. That's 10% one word all spelled out.com slash gift. Okay, here we go now with Anushka.

Hi, this is Anushka. In this meditation, we're going to connect with awareness to the changing flow of sensations we experience. Change is an aspect of all of our experiences that we don't always notice. As we acknowledge and live in harmony with change, we can decrease unnecessary stress and resistance, which can lead to a more harmonious and happy life. So let's get started. Come to a comfortable position for this meditation, which could be lying down or sitting. Gently close your eyes, or you can keep them open

and gazing downwards. Whatever position you're in, allow yourself to be supported by the ground or your seat. Let yourself relax into being present in your body. Take a few deep breaths in other part of the body. You can try to relax any tension on the out breath. Breathe deeply in and out a few more times, and then allow the breath to come to its natural rhythm. Let's stay connected to the experience of the body breathing. Stay with the direct experience of the sensations of breath as they begin with the in-breath, as it shifts to the out-breath, and then again to the next breath. Notice how sensations of the breath are always changing, in strengths, temperature, vibration. See if you can find any place that it seems like it's not changing. that seems solid or static. If you can become curious about what's really happening there when you look more closely. Is it possible to see change in what initially seemed solid?

You can always shift back to the breath and connect to the in-breath and out-breath again. Notice that these are also always changing. There's no constant sensation, even in one breath. As we're able to recognize and relax into this flow of experience, which is how things are on one level, we can rest with less stress and strain with the way things are. As we close the meditation, if your eyes have been closed, you can let them open when you're ready and see what you notice as you look around. Wishing you ease as you continue your day. Big thanks to Anushka. We'll see you right back here on Monday with a brand new episode.

We're launching our Getting Unstuck series. Our first guest is a powerhouse. Her name is Nedra Tawab. She's going to be talking about boundaries. Interesting subject one that I had had a long dismissed as an empty term, but actually it's anything but empty. So that's coming up on Monday. 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 1-3 plus in Apple Podcasts. Before you go, do us a solid and tell us all about yourself

by completing a short survey at 1-3.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.

Hey, I'm Aresha, and I'm Brooke. And we're the hosts of Wondery's podcast, Even the Rich, where we bring you absolutely true and absolutely shocking stories about the most famous families and biggest celebrities the world has ever seen. Our newest series is all about drag icon RuPaul Charles. After a childhood of being ignored by his absentee father, Ru goes out searching for love and acceptance, but the road to success is a rocky one. Substance abuse and mental health struggles threaten to veer Roo off course. In our series Roo Paul Born Naked, we'll show you how Roo Paul overcame his

demons and carved out a place for himself as one of the world's top entertainers. Opening the doors for aspiring queens everywhere. Follow even the rich wherever you get your podcasts. You can listen ad-free on Amazon Music or the everywhere. Follow even the rich wherever you get your podcasts. You can listen ad-free on Amazon Music or the Wondery app.