Ten Percent Happier with Dan Harris - If You’re Having Trouble With Self-Compassion, Try This | Bonus Meditation with La Sarmiento

Starting point is 00:00:00 When you visit Audible, there are endless ways to ignite your imagination. With over 750,000 titles, including bestsellers, there's a listen for every type of listener. Discover all the best in audiobooks, podcasts, and originals, featuring authentic Canadian voices and celebrity talent. Check out Audible Canadian originals, including The Downloaded, a sci-fi adventure featuring Brendan Fraser and Luke Kirby. A first listen is waiting for you when you start your free trial at audible.ca. I'm Peter Frankapurne. And I'm Afro-Hirsch.

Starting point is 00:00:38 And we're here to tell you about our new season of Legacy, covering the iconic, troubled musical genius that was Nina Simone. Full disclosure, this is a big one for me. Nina Simone, one of my favourite artists of all time, somebody who's had a huge impact on me, who I think objectively stands apart for the level of her talent, the audacity of her message. If I was a first year at university, the first time I sat down and really listened to her and engaged with her message, it totally floored me.

Starting point is 00:01:13 And the truth and pain and messiness of her struggle that's all captured in unforgettable music that has stood the test of time. Think that's fair, Peter? I mean, the way in which her music comes across is so powerful, no matter what song it is. So join us on Legacy for Nina Simone. This is the 10% Happier Podcast. I'm Dan Harris. Hey, everybody.

Starting point is 00:01:55 Happy Friday. Time for a bonus meditation. We talk a lot on this show about self-compassion. And as I've said before, for many people, this can be a very squishy and annoying and tricky concept. If you struggle with self-compassion, this meditation is for you. Our teacher du jour, La Sarmiento, has a great hack that might be able to get you over the hump.

Starting point is 00:02:19 A little bit more about La, they are the guiding teacher of the Insight Meditation Community of Washington's BIPOC and LGBTQIA plus sanghas and a mentor for the mindfulness meditation teacher certification program And also for cloud Sangha they graduated from Spirit Rock meditation centers community Dharma leader training program back in 2012 here we go now with La Sarmiento Hi, this is La. Adulting can be hard sometimes. It's difficult to have compassion for ourselves when we're struggling because we think we should know better. One way to bring compassion to ourselves can be to imagine a younger version of ourselves, that kid who didn't have all the answers. Let's practice with that. Find a posture your body would most enjoy that is both relaxed and alert.

Starting point is 00:03:18 Take some fuller breaths as you allow your eyes to close or create a soft gaze downwards. as you allow your eyes to close or create a soft gaze downwards. Let your body feel the support of the surface beneath it. Let's do an experiment to help you find compassion for yourself when you're having a hard time. First, bring to mind a difficult situation in your life that brings up feelings of not being seen or heard, or that has you doubting yourself or not feeling enough. What sensations in the body, emotions, feelings, thoughts, are present for you when you think of that difficult situation?

Starting point is 00:04:14 See if it's possible to allow what's present to be here. Take a comfortable breath or two to create a bit more space inside of yourself to be with what's happening. Many of us were not taught how to allow ourselves to acknowledge and feel our feelings. We've been conditioned to ignore or dismiss them as they don't often feel good. What if a younger version of yourself was experiencing not feeling seen or heard? Let's see if we can be there for them now. Imagine yourself as a young child or a teenager confused and struggling within your family or its school.

Starting point is 00:05:16 How would you like to show up for this younger version of yourself going through a difficult and challenging time. Perhaps placing a hand on their shoulder or sitting beside them. You can let them know that they don't have to go through this alone, that you're there to listen if they wanna share about how they're feeling. What would you wanna there to listen if they want to share about how they're feeling. What would you want to say to them to bring them comfort and encouragement? As you offer compassion to your younger self, what sensations, feelings, and thoughts are for you in your body and mind.

Starting point is 00:06:47 Continue to be present with your younger self. Maybe share something you love about them or remind them of their goodness. Perhaps affirm that everyone struggles with life, that it's okay to have feelings about that. And now letting that go, when you're ready, come back to your breath, to your body. Open your eyes if they've been closed. Thank you for your practice. May you be kind and gentle with yourself. If you like 10% happier, and I hope you do, you can listen early and ad free right now by joining Wondery Plus in the Wondery app or on Apple podcasts. Prime members can listen ad free on Amazon Music.

Starting point is 00:08:19 Before you go, tell us about yourself by filling out a short survey at wondery.com slash survey. AirPods Pro with adaptive audio automatically keeps out the sounds you don't want to hear so you can listen to your music and lowers your music to let in the sounds you do need to hear. Hi there. Hi, what can I get you? I'll have a strawberry mango coconut probiotic smoothie with wheatgrass. Anything else?

Starting point is 00:08:48 Extra wheatgrass. Here you go.

Ten Percent Happier with Dan Harris - If You’re Having Trouble With Self-Compassion, Try This | Bonus Meditation with La Sarmiento

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