Ten Percent Happier with Dan Harris - How to Stop Kicking Your Own Ass | Bonus Meditation with Dawn Mauricio

Episode Date: January 14, 2024

You are complex and contain multitudes. Try this refreshing take on loving-kindness and offer love to all the different parts of yourself.About Dawn Mauricio:Dawn Mauricio discovered the practices of Buddhist meditation in 2005, and from then on, did what any well-intentioned perfectionist would do — plunge in head first! Since then, she's graduated from several teaching programs, including Spirit Rock's four-year Teacher Training. Her teaching style is playful, dynamic, and heartfelt, and she teaches extensively in her home-country of Canada, as well as the US, to teens, people of color, and folks of all backgrounds.To find this meditation in the Ten Percent Happier app, you can search for “Loving Your Many Sides”. 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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This is the 10% Happier Podcast. I'm Dan Harris. Happy Sunday, everybody, time for a bonus meditation. I don't know about you, but one of the many things I have struggled with in my life is a kind of self-loathing when I see aspects of my character that I am not proud of, you know, anger, hatred, greed, jealousy. When I notice that I'm in one of those modes, I can tell myself a whole story that I'm a monster. So today we're going to do a meditation specifically designed to help you have a different relationship to these aspects of your character,

because we all have them. And this meditation comes from a great teacher by the name of Don Mauricio. I should say Don is one of the featured teachers for the imperfect meditation challenge, which is happening right now over on the 10% happier app. That's a free 14 day challenge hosted by my friend and colleague Matthew Hepburn and it features Don Mauricio and also another great teacher, Carl Lai, who has been on the show before. But back to Don, she has been practicing meditation since 2005. She's completed many teaching programs, including the Spirit Rock 4-Year Teaching Program, and she's based in Canada.

Here we go now with 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'll 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. 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 see in 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 safe.

May you live with ease. Let any feeling arise with the words. Even if they may seem contradictory to this practice at first. 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 happy and healthy. May you be safe. Me, you live with ease. Finally, bring all of these seemingly contradictory pieces together that make up this unique and necessary expression of life that is you, and offer loving kindness to all of you. May you be happy and healthy. May you be safe.

May you live with ease. Gently 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. Time. Big thank you to Don. You can find more meditations like this one over on the 10% happier app. Just download the app wherever you get your apps to get started. What's a Disney World thrill feel like?

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