Ten Percent Happier with Dan Harris - Guided Meditation: Shinzen Young (Bonus!)

Episode Date: March 1, 2017

Want to give meditation a try? Here's a great place to start. It's a free, guided meditation from Buddhist scholar and meditation teacher Shinzen Young. When you're done, make sure to listen to Dan's full interview with Shinzen Young, in Episode #64. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

It kind of blows my mind to consider the fact that we're up to nearly 600 episodes of this podcast, the 10% happier podcast. That's a lot of conversations. I like to think of it as a great compendium of, and I know this is a bit of a grandiose term, but wisdom. The only downside of having this vast library of audio is that it can be hard to know where to start. So we're launching a new feature here, playlists, just like you put together a playlist of your favorite songs.

Back in the day, we used to call those mix tapes. Just like you do that with music, you can do it with podcasts. So if you're looking for episodes about anxiety, we've got a playlist of all of our anxiety episodes. Or if you're looking for how to sleep better, we've got a playlist of all of our anxiety episodes, or if you're looking for how to sleep better, we've got a playlist for that. We've even put together a playlist of some of my personal favorite episodes. That was a hard list to make. Check out our playlists at 10%.com slash playlist. That's 10% all one word spelled out..com slash playlist singular.

Let us know what you think. We're always open to tweaking how we do things and maybe there's a playlist we haven't thought of. Hit me up on Twitter or submit a comment through the website. Hey y'all, it's your girl, Kiki Palmer. I'm an actress, singer, and entrepreneur. I'm a 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 come from. And where's Tom from MySpace? Listen to Baby, this is Kiki Palmer on Amazon Music or wherever you get your podcast. We're posting a free guided meditation this week from a fascinating meditation teacher by the name of Shins and Young. This guy has a cult following, not in the pejorative sense of the word cult, but he's got a real cult following of people who refer to themselves as Shins heads, and in this guy's meditation you're going to get a sense, at least an initial sense of why people love

him so much. Here we go. Take a moment to stretch up and settle in. You can do this with your eyes fully open, partially open, or closed whatever appeals to you. We're going to take as our meditation focus, whatever comes up. This is sometimes called choiceless awareness or open presence. I'm going to call it note everything. And by note, I mean to acknowledge and then briefly focus on whatever comes up. Unless of course, it vanishes instantly, in which case there's only enough time to acknowledge it. So just let your attention go wherever it wants to go. If you're pulled to something visual, say to yourself the mental label C and focus your attention on that visual experience for a moment, a couple seconds. If you're pulled to something auditory, say to yourself, here, and listen to it,

unless it vanishes instantly. If you're pulled to something in the body, say to yourself, feel, and really feel that sensation for a moment. Now, if you get pulled to two or all three of those modalities at the same time, just choose one to name and claim. By name I mean mentally label. By claim I mean digest it by pouring your attention on it for a couple seconds. So every couple seconds you'll be saying exactly one of three labels, see when you're focusing on a visual experience here, when you're focusing on an auditory one, and feel when you're focusing on something somatic. There is one other possibility that might happen occasionally, or not at all, or for some people frequently. The tug of the senses might go away. You might not be pulled to anything on the inside or outside that's sensory. In that case, label that experience gone to indicate that the tug of the senses has disappeared. That might not happen at all, but at least it's a logical possibility

and you have a label for it. So at any given instant you'll either be engaged in a sensory experience or you'll have disengaged from the senses spontaneously. If you disengaged, the senses spontaneously. If you disengaged, they're gone. Enjoy that moment of absolute rest. But if you see something really see it, it could be a mental image or a physical sight. If you hear something really hear it, it could be mental talk. Or physical sound. If you feel something really hear it. It could be mental talk or physical sound. If you feel something really feel it, it could be a physical sensation or an emotional one. And if the thing that you label instantly disappears, then in the next instant, they'll

either be a continued gone or something will arise in the senses. We'll have no preference whatsoever between those contingencies. Our job is simple. Every couple seconds, label exactly one of four things. See, hear, feel, or gone for the disappearance of self and world. nd 1.5% de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste 1 tbc 1 tbc 1 tbc 1 tbc 1 tbc 1 tbc 1 tbc 1 tbc

1 tbc 1 tbc 1 tbc 1 tbc 1 tbc 1 tbc 1 tbc If it's visual totally give permission for that visual experience to arrive. Likewise for auditory, likewise for body, including inner see-here feel, mental image, mental talk, body emotion. We're loving the senses to death, totally giving permission for the senses to expand 1.5% de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste de la piste I'm going to go to the next room. I'm going to go to the next room. I'm going to go to the next room. I'm going to go to the next room. I'm going to go to the next room.

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I'm going to go to the next room. I'm going to go to the next room. I'm going to go to the next room. I'm going to go to the next room. I'm going to go to the next room. I'm going to go to the next room. I'm going to go to the next room. I'm going to go to the next room.

I'm going to go to the next room. I'm going to go to the next room. we're going to transition from formal practice to life. What's life? You'll be hearing things, you'll be hearing things, you'll be feeling things on the inside and the outside. See if you can maintain some momentum of clarity, what part is C, what is here, what is feel? See if you can maintain some equanimity, some openness to allowing the senses to expand and contract. See if you can taste a moment of concentration, just a moment, with each see or hear or feel, so that there's a little carryover, a figure-ground reversal, where life occurs within meditation, as opposed to meditation being an activity in your life. So now, if your eyes were closed, you can open them and continue to see and hear and feel.

Our thanks to Shin Zen Young for doing that. And if you want many more free guided meditations, you can check out the 10% happier app, which is available in the Apple App Store. And also, if you don't have an Apple device, it's available on 10%happier.com. We'll be back with more podcasts and guided meditations very, very soon. Hey, hey, prime members. You can listen to 10% happier early and add free on Amazon Music. very, very soon. 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 gonna end up on page six

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