Ten Percent Happier with Dan Harris - How to Stay Focused in Meditation | Bonus Meditation with Anushka Fernandopulle

Episode Date: October 22, 2021

Regather your attention with this short meditation. Afterwards, you can use that newfound focus to make progress on whatever matters most.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 “Gathering Focus,” or click here: https://10percenthappier.app.link/content?meditation=c71121c5-1b01-4e6b-babb-a43ce5f568b3. 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, happy Friday. Time for a bonus guided meditation. We talked on the show this week about how to stay focused in your life and in meditation

with Dr. Amishijah Eminent Neuroscientist from the University of Miami. Today we're going to do a guided meditation design to help you focus up in meditation, which is, I think anybody who's ever tried to meditate will attest sometimes, it's a tricky thing to do, to stay focused. And our teacher today is an expert. You're in good hands. Her name is Anushka Fernanda Polly.

She's not only a meditation teacher, but also an organizational consultant and a leadership coach. She's been meditating for 25 years, including four years in full-time intensive training in monasteries here in the United States and over in India and Sri Lanka. She also holds an MBA from Yale.

So like I said, you're in good hands. Here we go now with Anushka. Hi, this is Anushka. In this practice, we'll be working with focus, including understanding more about it and noticing what's conducive to it. So today, we'll use the breath in the body as an anchor to develop focus. So, begin with, we can just connect with the sense of comfortable posture, whether it's seated or lying down.

You can keep your eyes open or you can gently close the body is breathing. And you can see where it's easiest for you to notice the breath. It could be in the belly, expanding and contracting. It could be in the chest rising and falling. It could be in feeling the whole body breathing. You can choose one area for focus. Just rest the attention there. This will be the anchor for our attention. Connect with breathing in and breathing out. Breathing in, breathing out. Try not to get frustrated if the attention goes away.

If it does, just come back again. You can always begin again. So before we end our practice, we can decide what will be the next area of focus for you. We'll be staying with the movements of the body, as a particular project you want to focus on. And you can take this as a resolve. If your eyes were closed, you can open them, you can notice the space around you and you can shift to this next area of focus. Thank you for your practice.

Until the next time, wishing you well. Thank you to Anushka. We'll see you right back here on Monday for a brand new episode with Kyra Jule Lingo. 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

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Celebrity feuds are high stakes. You never know if you're just going to end up on page six or Du Moir or in court. I'm Matt Bellesai. And I'm Sydney Battle, and we're the host of Wondery's new podcast, Dis and Tell, where each episode we unpack a different iconic celebrity feud from the build up, why it happened, and the repercussions. What does our obsession with these feuds say about us? The first season is packed with some pretty messy pop culture drama, but none is drawn out in personal as Britney and Jamie Lynn Spears.

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Follow Dissentel wherever you get your podcast. You can listen ad-free on Amazon Music or the Wondering app.