Ten Percent Happier with Dan Harris - Try This Meditation Before You Try to Change the World | Bonus Meditation with Sharon Salzberg

Episode Date: September 4, 2020

Following on from our episode with Sharon Salzberg on Wednesday we’re dropping a bonus meditation from the set of new meditations she has within the Ten Percent Happier app related to her new book Real Change. This meditations is a Lovingkindness practice for Social Change. A towering figure in the meditation world, Sharon Salzberg is a prominent teacher & New York Times best-selling author. She has played a crucial role bringing mindfulness and lovingkindness practices to the West. Sharon co-founded the Insight Meditation Society (IMS) alongside Joseph Goldstein and Jack Kornfield and is the author of nine books, including Lovingkindness, Real Happiness, and the most recent Real Love. Sharon lives in New York City and teaches around the world. Want more of this meditation? I encourage you to check out the Ten Percent Happier app, where you'll find this same meditation in different lengths to suit your practice. Your subscription cost 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/extra. 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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Hey, for today's bonus, we're going to drop a meditation from Sharon Salisberg. She was on the show a couple days ago talking about her book Real Change, which is all about how to stay engaged in our civic life, political life, public life without losing your mind. And she has recorded new meditations and talks specifically pegged to this new book, all of which you can find inside the 10% happier app. This one, though, which is on loving kindness for social change is available right here for free.

Hi, this is Sharon. Loving kindness meditation for ourselves is a powerful way to deepen our inner strength. If we grow this sense of self-respect to start with, it will allow us to draw boundaries, respond to unfair treatment, and join with others in a sense of common cause. Let's begin. Sit comfortably, relax. You can close your eyes if you feel comfortable. We begin by actively taking delight in our own goodness. Think of a good quality that is alive within you.

It may be a very small thing, but bring it to mind now. We then silently repeat phrases that reflect what we would wish most deeply for ourselves. Using traditional phrases like, may I live in safety, may I be safe. May I have mental happiness, which is peace and joy. May I have physical happiness, which means health and freedom from pain. May I live with ease, which is, may the elements of daily life go easily, not be such a struggle. You can use these phrases or any others that are more personally meaningful to you. May I be safe. May I have with ease. Just gather all of your attention behind one phrase at a time and repeat the phrases of

loving kindness for yourself. It is said that we can search the entire universe for someone who is more deserving of our love and affection than we are ourselves and we won't find that person anywhere. So as you receive this energy coming towards you, be in touch with that truth. We deserve to be happy. We deserve to be safe just as all beings do. May I be safe. May I have mental happiness? May I have physical happiness? Man live with ease.

And when you feel ready, you can open your eyes. You can see how developing a greater self-respect and loving kindness toward ourselves is a doorway into deepening our own strength to care for others and the world. Thank you for your practice. Big thanks to Sharon. 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. To 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% dot com slash extra. That's 10% one word all spelled out dot com slash extra. If you're an existing subscriber, we thank you for your support. Hey, hey prime members. we thank you for your support.

Hey, hey prime members, you can listen to 10% happier early and add free on Amazon Music. Download the Amazon Music app today, or you can listen early and add 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. Life is short and it's full of a lot of interesting questions. What does happiness really mean? How do I get the most out of my time here on Earth? And what really is the best cereal? These are the questions I seek to resolve on my weekly podcast, Life is Short with Justin Long. If you're looking for the answer to deep philosophical questions,

like, what is the meaning of life? I can't really help you, but I do believe that we really enrich our experience here by learning from others. And that's why in each episode, I like to talk with actors, musicians, artists, scientists, and many more types of people about how they get

the most out of life. We explore how they felt during the highs and sometimes more importantly, the lows of their careers. We discuss how they've been able to stay happy during some of the harder times. But if I'm being honest, it's mostly just fun chats between friends about the important stuff. If you had a sandwich named after you what would be on it. Follow Life is short wherever you get your podcasts. You can also listen to Add Free on the

Amazon Music or Wondering App.