Ten Percent Happier with Dan Harris - Use This When Stressed | Bonus Meditation with Dawn Mauricio

Episode Date: November 24, 2024

When you’re faced with a difficult situation, respond rather than react by slowing down, taking a breath, & observing what you’re feeling.About Dawn Mauricio:Dawn Mauricio discovered the practices of Buddhist meditation in 2005, and from then on, did what any well-intentioned perfectionist would do — plunge in head first! Since then, she's graduated from several teaching programs, including Spirit Rock's four-year Teacher Training. Her teaching style is playful, dynamic, and heartfelt, and she teaches extensively in her home-country of Canada, as well as the US, to teens, people of color, and folks of all backgrounds.To find this meditation in the Happier app, you can search for “When Meetings Stress You Out.”See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Wondery Plus subscribers can listen to 10% happier early and ad free right now. Join Wondery Plus in the Wondery app or on Apple podcasts. It's the 10% happier podcast. I'm Dan Harris. Hello, time for a bonus meditation. This one is designed for when you're in a work meeting and it has completely stressed you out. However, you can use this for anything that stresses you out, any interpersonal contact that gets your goat.

It can be your toddler, it can be your partner, it can be your mother-in-law, whatever. Our teacher du jour is Dawn Mauricio. She's a graduate of Spirit Rock's four-year teacher training program and she teaches extensively in her home country of Canada as well as the United States to teenagers, people of color, and people of all backgrounds. Here we go now with Dawn Mauricio. Hi, this is Dawn. This meditation can help you navigate the stress of any tense meetings or moments by encouraging you to regularly stop and be mindful.

Let's get started. You don't need to do this practice in a formal way. You can be standing, seated, or even in the middle of completing a task. Get relatively comfortable in your position wherever you are. If it feels appropriate, you can close your eyes. Otherwise, keep them open. Take one or two full breaths to help you commit to this moment. You can let each breath out with an audible sigh or big exhales, as you gently and intentionally slow your breath down. Tune into your body. Are there any parts that you're holding onto or tensing, like your eyebrows, shoulders, hands, or belly?

Invite them to relax as best you can. You can do this by using words such as, may my body relax, or imagining the muscles in the tense areas softening or melting. Notice your surroundings, what sounds and movements are going on around you. Notice your surroundings, what sounds and movements are going on around you. Now turn your attention inwards and notice what you're feeling, physically and emotionally. What else do you notice? Tingling, pulsing, contraction, expansion. Just notice and breathe. There's nothing you need to do about them, other than to know they are there. Equipped with this new information and awareness about your inner and outer landscape,

return to whatever it was you were doing. This practice of stopping, taking a full breath, and noticing what is present before continuing on can be done in as little as 15 seconds. Revisit this practice as often as you need. Gently open your eyes or lift your gaze. How do you feel now? Thank you for your practice. See you next time. Thank you, Sharon. You can find more meditations like this one over on the Happier app. Just download the app wherever you get your apps to get started. This holiday season, give your loved ones only the best from L.L.Bean. For 80 years, L.L.Bean has been making their Scotch plaid flannel shirts the same way, better than everyone

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