Ten Percent Happier with Dan Harris - How To Handle It When People Let You Down | Bonus Meditation with Diana Winston

Episode Date: March 12, 2021

Feeling let down is hard. We can’t control others, but practicing equanimity will help you feel more ease and acceptance. About Diana Winston: Diana Winston is the Director of Mindfulness Education at UCLA's Mindful Awareness Research Center, where she also teaches mindfulness practices to the general public. Her easy-on-the-ears West Coast style rests on top of a rigorous scientific mind and a vast amount of teaching experience. She has developed curriculum and taught mindfulness since the early 90’s in a variety of settings including hospitals, universities, corporations, nonprofits, and schools. She has taught mindful awareness to health professionals, leaders, teachers, activists, seniors, and adolescents in the US and Asia. A published researcher and author, Diana has also written for numerous meditation publications, where her daughter, Mira, often makes an appearance in her examples of bringing mindfulness to daily life. 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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Where did memes come from. And where's Tom from MySpace? Listen to Baby, this is Kiki Palmer on Amazon Music, or wherever you get your podcast. From ABC, this is the 10% happier podcast. I'm Dan Harris. Hello, hello, time for our Friday bonus. It's often been said that you cannot control other people. You can only control yourself,

which happens to be true still. Too often, many of us feel ourselves let down by other people. Whether it be a friend, family member, a coworker, and then we end up spiraling. Today's meditation is from Diana Winston, and it's about how to handle those moments and stop the spiral. Diana is a mindfulness teacher at UCLA. She's also the author of a book called The Little Book of Being, and she contributes regularly to the 10% happier app. So here we go now with Diana.

Hi. This is Diana, and this is a meditation to try when someone has let you down. To begin with, you're not the only one. Everyone is let down at one time or another by someone. Often someone they love the most. Unfortunately, as much as we wish it were different, we can't control their people. What we can control, however, is ourselves. We can work with our minds to come to a place of a little bit more ease and acceptance. Let's give it a try. We can get into a comfortable position.

If your ideas closing your eyes, close them or keep them open but looking downwards, not all around the room. Let's begin by taking a few deep breaths to help you settle your body and mind. You chose this meditation because someone has let you down, so let's bring that person to mind. What happens when you see sense, imagine, or feel that person's presence? Let whatever is here be here. Now let's try a little equanimity practice. This is where we deliberately try to evoke feelings of balance and even mindedness, even in the face of challenging situations. You can say these words in your mind and notice what happens. You are as you are.

May I be with in this situation with even mind using my words and also stay connected comes of balance, of solidity, of even-mindedness. Notice what you're feeling inside. If the equanimity is present, let it grow. Let it really be there. If it's not, and that's okay, can you be present with whatever is here and offer yourself a little kindness in the process? As we come to the end of the meditation, remember that while we can't control other people, we can work with our own thoughts and feelings to find more balance and compassion for ourselves and others. You can remember phrases of equanimity anytime someone lets you down, even trying them

on the spot in the moment. Whenever you're ready, you can open your eyes if they've been closed and end the meditation. See you next time. Thank you next time. Download the Amazon Music app today, or you can listen early and add 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 1dory.com-serve. Celebrity feuds are high stakes.

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