Ten Percent Happier with Dan Harris - Three Resilience Tools for Stressful Times | Bonus Meditation with Sebene Selassie

Episode Date: August 14, 2020

About Sebene: Growing up, Sebene felt like a big weirdo. Born in Addis Ababa, Ethiopia and raised in white neighborhoods in Washington, D.C., she was a tomboy Black girl who loved Monty Python and UB40. She never believed she belonged.  Thirty years ago, she began studying Buddhism as an undergraduate at McGill University where she majored in Comparative Religious Studies. Now, Sebene is a teacher, author, and speaker who teaches that meditation can help us remember our inherent sense of belonging, that our individual freedom affects absolutely everyone and everything, and that our collective freedom depends on each and every one of us. Sebene is a three-time cancer survivor of Stage III and IV cancer. Additional Info: In the Ten Percent Happier app, you'll find this same meditation in different lengths to suit your practice. Your subscription directly supports our wonderful teachers and allows them to dedicate their time to teaching the life-changing skill of mindfulness. As an added incentive, we've got a special discount for anyone new to the app.  To claim your discount, visit tenpercent.com/bonus 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. Hey y'all, it's your girl, Kiki Palmer. I'm an actress, singer, and entrepreneur. On my new podcast, Baby This is Kiki Palmer. I'm asking friends, family, and experts the questions that are in my head. Like, it's only fans only bad.

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. Hey, it's Friday, so we're dropping our weekly bonus meditation. And if you heard Monday's and Wednesday's episodes, you know we've been dedicating this week to the themes of

grit and resilience. And so we're dropping a meditation today specifically on the subject of resilience, which is a skill that anyone can develop even you. Our teacher today is the great Sebenes Alassi author of the forthcoming book You Belong and also very popular teacher on the 10% happier app. So here's Seb. Hey there, this is Sebenes. Welcome to this meditation on resilience. Everyone has the capacity for resilience. It's actually quite ordinary, but some of us need to cultivate more of it. I find meditation practice is a great place to grow a sense of resilience by connecting to a positive attitude, resolve, and equanimity.

Let's try this together. Find a comfortable posture. Your eyes can be open or closed. If they're open, rest your soft gaze on the floor in front of you. Take a few moments to settle into your body. Let's begin by spending a few moments gathering our awareness and allowing the mind to settle. Take a deep breath in and out to help relax the body. The body will be our primary anchor and area of exploration, so either staying with the breath or connecting to whatever

other sensations of the body that are most prominent for you right now. Just being with whatever is happening right now. Our first step in cultivating resilience will be setting a positive attitude in our practice. Often, we can come to practice and begin the process of critiquing or even judging our meditation. What would it be like to actually appreciate everything that's happening now? Whether you have a lot of ease in the body or whether you have some pain? See if you can meet whatever is happening with at least some acceptance. Remind yourself that challenging experiences are also welcome because they, in fact, build

resilience. Say yes to whatever is here right now. Thoughts, emotions, sensations, welcome your experience. And if something is particularly challenging, challenging. Can you with friendliness say yes this too? And finally, we'll explore this quality of equanimity. In fact, as you probably know, equanimity is this capacity to allow whatever is happening and is built into our practice from the start. You can even say to yourself, allow. Equanimity is seeing what's happening without being caught up by what we see. and then this one. It's helpful to remember that resilience is a natural ability and anyone can develop it. See if you can bring these qualities into your daily life. You can open your eyes now and begin to move your hands and feet.

Let yourself reconnect to your surroundings as we end this meditation. Thanks for practicing with me and I hope you have a great day. I really hope you enjoyed that meditation. If you're thinking, you know, I really could have kept that going for another five or ten minutes. I encourage you to check out the 10% happier app where you will find this same meditation in different lengths to suit your practice. The price you pay for your subscription supports our wonderful teachers and allows them to

dedicate their time to teaching these skills of mindfulness which can be life-changing. As an added incentive, we've got a special discount for anybody who's new to the app. To claim that discount, you can visit 10%.com slash bonus. That is 10%, one word all spelled out. .com slash bonus. And if you're an existing subscriber, we thank you for your support. we thank you for your support. [♪ OUTRO MUSIC PLAYING [♪ 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 at Wondery.com slash survey. Celebrity feuds are high stakes. You never know if you're just going to end up on page 6 or Du Moir or in court. I'm Matt Bellissi. 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 feud 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. When Britney's fans form the free Britney movement dedicated to fraying her from the infamous conservatorship, Jamie Lins lack of public support. It angered some fans, a lot of them.

It's a story of two young women who had their choices taken away from them by their controlling parents, but took their anger out on each other. And it's about a movement to save a superstar, which set its sights upon anyone who failed to fight for Britney. Follow Dissentel wherever you get your podcast. You can listen ad-free on Amazon Music or the Wonder App.