Ten Percent Happier with Dan Harris - How To Figure Out What You Actually Need Right Now Meditation With Sebene Selassie

Episode Date: January 11, 2026

Listening to your body… easier said than done? Sebene Selassie is here to help.  All this month, we're sharing custom guided meditations from our teacher of the month, Sebene Selassie exclusively available at DanHarris.com. Like any good drug dealer, the first taste is free – so today, we're giving you a sample of what you can expect for the rest of the month. Related Episodes:  Sebene Selassie On: Resiliency, Rewriting Your Patterns and Finding a Teacher Who Speaks to You   Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends and meditation teachers, Sebene Selassie, Jeff Warren, and for the first time, Ofosu Jones-Quartey. The event runs October 24th-26th. Sign up and learn more at eomega.org/workshops/meditation-party-2025. Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here!   Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact [e-mail] or visit https://advertising.libsyn.com/10HappierwithDanHarris Thanks to our sponsors:  Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host.  BetterHelp: If you're ready to find the right therapist for you, BetterHelp can help you start that journey. Our listeners get 10% off their first month at betterhelp.com/Happier. 

This is the 10% Happier Podcast. I'm Dan Harris. Happy Sunday, party people. How are we doing? One of the most venerable cliches in the world of personal or spiritual growth is listen to your gut, get in touch with your intuition. Okay, sure, fine. But how do you actually do that? Today, the great meditation teacher, Sabinei Salasi, is going to walk you through this process in a guided meditation. Seb is our Teacher of the Month over at Dan Harris.com. That means she's creating custom guided meditations for all of our Monday, Wednesday, episodes during the month of October.

For the most part, these guided meditations are only available to paying subscribers over at Dan Harris.com, but we're dropping this one down the feed for free. As Teacher of the Month, Seb is also doing some live guided meditation and Q&A sessions. We do these every Tuesday at 4 Eastern on video. The next one is October 14th, and it will feel. feature me and Seb together. If you want to join, Dan Harris.com, join the party. Speaking of parties, if you want to meditate with me and Seb in person, we are teaching a weekend-long

retreat from October 24th through the 26th at the Omega Institute, which is north of New York City. One of our subscribers recently pointed out that I've mentioned the meditation party retreat a few times but have not given a lot of detail. So let me just say a little bit more. There are four sessions, one of them is Friday evening, the next one, morning, then Saturday afternoon, and finally one on Sunday morning. We do a mixture of meditation, conversation, and Q&A with the audience. There are also some opportunities for small group discussions with your fellow attendees. In between the sessions, you've got plenty of free time.

You can go hiking, play basketball, volleyball, pickleball, tennis, yoga, Tai Chi, meditation, more meditation if you want it. Also on Saturday evening, we do a dance party, which is voluntary. Nobody's forced to attend. There's a link in the show notes. if you want to sign up. Okay, we're going to take a quick break, and we'll be right back with a guided meditation from Seb. Many of us have a hard time truly tuning into ourselves. Maybe we worry about what others think about us,

about our work, our ideas, our new haircut, when honestly those people probably aren't even considering us. They're worried about their own jobs, thoughts, and new outfits. Or perhaps with all the opinions, out there in the chaos of our current world, we can have a hard time understanding what it is we believe or how we want to respond. When we use meditation to turn inwards, we can actually tune into our own sensory experience and touch our inner knowing, a knowing rooted in an innate wisdom. This wisdom may not answer all the questions of the world, but it allows us to meet whatever is happening with more clarity and kindness. In this meditation, we'll use mindfulness to practice tuning into that inner knowing and learn to trust the wisdom that's always available to us.

Let's try it together. Find a comfortable position wherever you are, sitting, standing, or lying down. Let your spine be naturally straight without being rigid. Feel free to close your eyes or soften your gaze downward. take a moment to arrive here noticing any sounds or sensations of the room or space you're in let's start by sensing the body notice where you're making contact with what's supporting you feel the weight of your body settling into that support now take a few deep breaths and with each exhale let yourself sink a little deeper into this moment notice any sensations in the body subtle or strong. Maybe there are movements, vibrations, pulsing, or tingling. Perhaps you're aware of the breath entering and leaving the body. Simply allow your awareness of sensation to help

center your attention for a few moments more. Now, I want to invite you to bring your awareness even more inward. Notice when I invite you to turn inward, where does your attention go? There's no right answer, maybe to your heart area, your belly, behind your eyes, or somewhere else. And it might be somewhere else another time, but wherever it goes now, this space can be one way to connect to your deeper knowing. Not the racing thoughts in your head, but the quieter wisdom in your body. again invite your awareness inward and let's rest in this awareness for a bit sensing this space or place in the body simply being with whatever is present now without thinking too hard about it try dropping this question into this space what do i need right now don't search for an answer with your mind just let the

question settle and listen with your body. Notice what arises. Maybe it's a word that comes to mind or an image or simply a feeling. Whatever comes up first before your mind starts editing, try trusting that. If nothing comes, that's okay too. Sometimes the answer is simply, I don't know. And that's a valid response. Feel into whatever response came up. Does it create expansion or contraction in your body? Does your breathing deepen or become shallow? Does it feel true in your bones? And what else do you notice?

Our bodies have ways of knowing that our minds don't always understand. Now let's ask another question. What wants to emerge in my life? Again, let it drop into your inner knowing and simply listen. You don't need to force an answer. Try staying open and receptive. Whatever arises, whether it's clear or confusing, exciting, or scary, notice how it lands in your body. This is one way your inner wisdom can communicate with you. Sometimes it's a gentle knowing, sometimes a firm conviction, sometimes just a subtle sense of yes or no. Now, take a few moments.

to simply rest in this connection with your inner knowing. You don't need to do anything with what came up. Just appreciate that this capacity exists within you. As we come to the end of this practice, feel your breath moving in and out, trusting that with each breath, you can return to this place of inner listening any time you need to.

This wisdom isn't something you have to earn or develop. It's already here. waiting for you to slow down enough to hear it. There's so much noise in our world. It's hard sometimes to hear our innate response, but your body holds more wisdom than you might realize. The more you practice listening to these subtle cues and trusting what you feel,

the clearer this inner knowing becomes. You can open your eyes now and take a moment to reconnect with your surroundings. Feel free to stretch or move the body if that feels good. Thank you for taking time to cultivate your inner knowing. Practicing for even a few minutes a day helps us develop the capacity to listen to the deeper understanding we all carry for what we need and for what is possible.

Thanks again to Seb. Don't forget to sign up at danharis.com if you want custom guided meditations that come with all of our Monday and Wednesday episodes. Subscribers also get weekly live video meditation and Q&A sessions every Tuesday at 4 Eastern. This Tuesday, it's me and Seb Together. Sign up at Dan Harris.com. And don't forget to check out the link in the show notes for the IRL event

Seb and I are doing on the weekend of October 24th. Finally, thank you to everybody who works so hard on this show. Our producers are Tara Anderson and Eleanor Vasili. Our recording and engineering is handled by the great folks over at Pod People. Lauren Smith is our managing producer. Marissa Schneiderman is our senior producer. DJ Kashmir is our executive. executive producer and Nick Thorburn of the band Islands wrote our theme.