Ten Percent Happier with Dan Harris - Loneliness & Belonging | Bonus Meditation with Oren Jay Sofer

Episode Date: April 17, 2020

In times of loneliness, there are practices that can help. Oren offers words and wisdom to help you rekindle a sense of belonging. Find more meditations and courses from Oren on the Ten Percent Happier app: https://10percenthappier.app.link/qO7LcUJxJ5 A little about Oren Jay Sofer: Oren Jay Sofer teaches mindfulness, meditation and Nonviolent Communication. He has practiced meditation since 1997, beginning his studies in Bodh Gaya, India and is a long-time student of Joseph Goldstein, Michele McDonald, and Ajahn Sucitto, and is a graduate of the IMS/Spirit Rock Teacher Training program. He holds a degree in Comparative Religion from Columbia University and is the author of Say What You Mean: A Mindful Approach to Nonviolent Communication. Additional Resources: Ten Percent Happier Live: https://tenpercent.com/live Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide Free App access for Health Care Workers: https://tenpercent.com/care 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, sentient beings. We're dropping a bonus meditation into the feed this week. This one's from the enormously popular meditation teacher, Orange A Sofer, and it's about a topic that I think is resonant for so many of us. And one we've been talking about on the podcast this week, which is loneliness. As we've discussed, you don't have to be alone to be lonely. And actually, some people who are alone are not lonely.

But this was a pre-existing pandemic loneliness before the current pandemic. And it is now getting much worse as a consequence of all of this social distancing. So Orrin came up with this meditation specifically for people in this time and we have a whole bunch of specially designed meditations, all of which are available for free on our website 10%.com. You go there and you'll see very clear directions to what we're calling our coronavirus sanity guide. So there's plenty of bespoke meditations and talks in there

just for you in this crazy time and you can share it with anybody you think could use it. As I said, Orrin is a very popular teacher. He's done some great courses on the 10% happier app, one on relationships and the other on how to skillfully navigate our emotions. And I actually hear from friends all the time who say that they just get an enormous amount out of his work. So you'll get a little taste of him right now. Here we go. Orren, so far. Right now, here we go, Warren, so far.

Hey, this is Orin. In this meditation, we'll explore how to cultivate a sense of connection and belonging inside. So it's here for us as a resource. I've used this meditation myself for years, if I'm feeling low, facing some challenges or just needing some support. Let's get started. If you haven't already, go ahead and let your eyes close. Take a few moments to shift gears. And turn your attention inwards and whatever way feels natural to you. I usually like to roll my neck or shoulders and take a deep breath or two. Right now you have some time to just settle in and unwind.

Feel the weight of your body, its mass and heaviness. See if you can sense the areas where your body touches the ground and let your attention begin to gather there. Any thoughts, mood, or emotions can just be in the background for now. Once our mind has some degree of presence, we can use that to turn our attention to a reflection. We've each known some kind of friendship or connection at various points in our life. I invite you to think of someone who cares about you. Could be anyone, someone who was there for you in a difficult time, a friend who listened, a relative you trust, let that person come to mind. You can try to visualize or just have a sense of what it's like to be with them. Imagine that person sitting right in front of you. See their eyes, their face, smiling at you.

Can you feel their care and warmth? Take a few moments to imagine being with them. When you're ready, I invite you to think of someone else who's been kind, anyone in your life with whom you feel connected. Let that person come to mind and picture them sitting in front of you a little to your right. Imagine looking into their eyes, just loving you front of you. Can you feel their care for you. Then imagine them, one at a time, sitting on your left, on your right, behind you, surround yourself with a circle of care and support. In turnalize this sense of being connected to those who have been kind to you. Wherever we go, any place, any time, we carry the ones we love with us in our heart. Go ahead and let the image dissolve in your mind's eye. everything and notice whenever you need. The ones you've listened to it a few times, you can do it on your own. Anytime, anywhere if you're feeling lonely, you might even want to reach out and deepen your relationships with friends or family. Whenever you're ready, go ahead and let your eyes open.

If you like, you can look around the room a little. Thanks for taking some time to practice with me. Take care. 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 Wondery Plus in Apple Podcasts. Before you go, do us a solid and tell us all about yourself by completing a short survey

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