Ten Percent Happier with Dan Harris - The Ultimate Relaxation Meditation | Bonus Meditation with Jeff Warren

Episode Date: June 14, 2024

After an intense day, try this simple meditation to decompress and de-stress by getting comfy and putting your feet up.About Jeff Warren:Jeff is an incredibly gifted meditation teacher. He's trained in multiple traditions, including with renowned teacher Shinzen Young. Jeff is the co-author of NY Times Bestseller "Meditation for Fidgety Skeptics," and the founder of the Consciousness Explorers Club, a meditation adventure group in Toronto. He has a knack for surfacing the exact meditation that will help everyone he meets. "I have a meditation for that" is regularly heard from Jeff, so we've dubbed him the "Meditation MacGyver."To find this meditation in the Ten Percent Happier app, you can search for “End of Day Decompress: The Porch Sit.”See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Are you looking to ignite your life with passion and purpose? If you're eager to bring more intentionality into your career, health, relationships, and daily routines, I have a great recommendation for you. Check out the Passion Struck podcast hosted by my new friend, John Miles, who's a serial entrepreneur, Navy veteran, and accomplished CEO. Every week on Passion Struck, John dives into the philosophies and strategies of some of the world's most extraordinary thinkers and achievers. Hear from motivational guru Robin Sharma, strategic genius Admiral Stavridis, and pioneering

women like Susan Cain, Sharon Salzberg, and Gabby Bernstein. Plus get insights from guests like the astronaut Kayla Barron, philanthropist David Rubenstein, and behavior scientist Angela Duckworth. These are people who really shape our world with their impactful decisions and deliberate actions. Passion Struck is not just a podcast, it's a movement about the power of making purposeful choices. Every Friday, John shares his own strategies and experiences, offering practical advice

to help you make meaningful changes in your life. So if you're ready to live a life where mattering takes center stage, tune into Passion Struck, you'll find inspiration to take intentional action and truly live a Passion Struck life. Passion Struck is available wherever you get your podcasts. Listen today and start transforming your life through your intentional choices. This is the 10% Happier Podcast. I'm Dan Harris. Hey everybody, happy Friday. Time for a bonus meditation.

This one fits in with the series we've been running on this show called Get Fit Sanely. Part of getting fit is relaxation. Jeff Warren, our meditation teacher du jour, is an expert at that. Today, he's going to bring us into what he calls a porch sit meditation. A little bit more about Jeff before we dive in. He's the co-author with me of the New York Times bestseller, Meditation for Fidgety Skeptics, and he's the founder of the Consciousness Explorers Club, a meditation adventure group in Toronto. Here we go now with Jeff Warren. Hello. I'm Jeff.

And this is the ultimate end-of-day decompress meditation. It's what I try to do when I come home after an intense day. It involves a little bit of the imagination as we evoke our own version of sitting on a comfortable porch with our feet up. It's meant to be extremely simple and simplifying. So before we start, find a comfortable position to sit. I mean a really comfortable position. I like to do this with eyes open, so you can try that,

but also know that you can close them at any time if it feels right. Start by taking a few deep breaths, stretching up the spine. And then on the exhale, just kind of the downward motion, the settling motion, just imagining that you're breathing out any of the tension from the day. Nice long exhale.

And as you breathe out, it's almost like you're leaning back inside your own body. Leaning back in your chair, in your seat. It's just like you're sitting on a porch overlooking some nice surroundings. Or maybe you are sitting on a porch. That's the feeling. And your attention can go where it goes. Maybe there's a distant sound of a car going by or sound of birds. And you've got this really chilled out vibe vibe like you're a farmer at the end of a long day listening to the silence over the fields or a tired city worker. With this appreciative listening of the faraway home of industry

coming up from the streets. So you're awake, you're alert, but without any agenda, other than to sit and chill and steep inside the atmosphere of this moment. This is your end of day porch set, settling into just being. Your attention, let it go where it goes, but let it be light. Let it be easeful, restful, enjoying the stillness in the body. A little bit curious here, can you tune into any stillness? The way maybe you can tune into some quiet somewhere. And this is about putting down your work, putting down your labor, giving yourself this opportunity to rest, to sit back and just be.

This is your porch sit, your end of day porch sit. So if you're enjoying this, then it's easy to keep going. Keep going. Stay with it. Give yourself this break. Otherwise, if you want to move back into your day, then do that. But give yourself this break. Otherwise, if you want to move back into your day, then do that. I'm Jeff. See you next time.

Thank you, Jeff. 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. 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. Before you go, tell us about yourself by filling out a short survey at Wondery.com slash survey.