10% Happier with Dan Harris

Let go of your thoughts, stop getting caught in your stories, and try the ancient practice of walking meditation.

Walking meditation is one of the most practical and underrated tools in mindfulness — and in this episode, Dan shares a guided practice from his new audiobook, Even You Can Meditate (co-authored with Sebene Selassie), out now on Audible.
The practice is led by Sebene herself. The premise is simple: walk slowly and deliberately, pay attention to the sensations of each step, and when your mind wanders — just start again. It bridges the gap between formal sitting practice and everyday life, and it's a genuine game-changer for fidgeters, restless types, and anyone who finds stillness unbearable.
In this guided practice, Sebene leads you through:
Grounding yourself before you take your first step

Tuning into the physical sensations of lifting, moving, and placing each foot

Expanding awareness to include your whole body and your surroundings

Letting thoughts come and go — without getting caught in them

Closing with a moment of gratitude for your body and this moment of awareness

The Even You Can Meditate (audiobook) by Dan Harris and Sebene Selassie is available now at audible.com/danharris. And mark your calendar for the Even You Can Meditate 5-Day Challenge — running March 23–27 on the 10% with Dan Harris app. Each day features a different guided practice, plus two live online events with Dan and Sebene. Download the app at danharris.com




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Plus, staying sane in a crazy world, giving tough feedback, and how to orient to the dumpster fire of the news.
Ajahn Kovilo Bhikkhu and Ajahn Nisabho are North American-born, Theravada monks who founded Clear Mountain Monastery in Seattle, Washington. 
In this episode we talk about:
How to get stuff off your chest
How to live with less shame and regret
How to give feedback without pissing people off too much
How to accept feedback without getting pissed off or getting defensive
How to stay sane in a crazy news cycle
Why being miserable about the state of the world doesn't actually help anything
How to cultivate the opposite of depression
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This episode is sponsored by: 


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Yale emotional intelligence expert on how to deal with other people's emotions (and your own).
Marc Brackett, Ph.D. is the author of Dealing with Feeling: Use Your Emotions to Create the Life You Want and the bestselling Permission to Feel. He is the founding director of the Yale Center for Emotional Intelligence and a professor in the Child Study Center at Yale University. You can watch Marc's podcast interviews here. 
In this episode we talk about:
How to deal with stress, anxiety and anger
How to use gratitude in moments of compare and despair, like when you're on Instagram comparing yourself to other people's lives 
How to talk to yourself in moments of high stress
How to talk to other people when they're experiencing powerful emotions themselves
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Thanks to our sponsors:

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What Anderson learned from losing everyone he loved, what we owe our parents, and how grief shapes all of us--a conversation from the podcast "IMO."
On IMO, siblings Michelle Obama and Craig Robinson aim to bring you candid perspectives on the everyday questions shaping our lives, relationships and the world around us. Each week, they're joined by a guest to tackle real questions from real folks just like you offering practical advice, personal storytelling, and plenty of laughs. In this episode, Anderson Cooper shares what he's learned about holding space for grief. The three talk about how they managed (or avoided) the grieving process and how their moms prepared their kids to live without them. Plus Anderson shares his thoughts on the Vanderbilts inspiring an episode of "The Gilded Age."
You can hear more episodes of IMO at https://lnk.to/imomichellecraigTH
 
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Practical Buddhist strategies to focus the mind.
 
Shaila Catherine is a dharma teacher and author of the book titled "Beyond Distraction: Five Practical Ways to Focus the Mind." She authored two additional books on the concentration practices called jhana and approaches to insight meditation. She has practiced for more than 45 years, including nine years, cumulatively, of silent retreat. Shaila has been leading meditation retreats for 30 years, and has developed an array of in-depth online courses offered through BodhiCourses.org.
 
In this episode we talk about:
The Buddha's struggles with distraction
Shaila's attempts to make the teachings of the Buddha accessible to contemporary minds
The importance of getting to know your own thought patterns
the counterintuitive strategy of "avoid it, ignore it, forget it,"
Replacing seduction with mindfulness
Developing a flexibility of mind
And why we're vulnerable to our own tendencies when we're not mindful
 

This episode originally aired June 29th, 2022.

 
Related Episodes:
How to Focus | Shaila Catherine 
 
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Additional Resources: 
Shaila's upcoming course: Beyond Distraction
Shaila's books
Insight Meditation South Bay
 
This episode is sponsored by:
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