Ten Percent Happier with Dan Harris - Guided Meditation: Thoughts Are Not Solid (Bonus!)

Episode Date: April 17, 2017

Life is always changing, and so are our thoughts.  In this free guided meditation, Anushka helps us become aware of our ever-changing thoughts, and helps us watch the turbulence of our inner mind.  Check out this latest meditation here on the podcast, and the find the rest of them in Anushka’s new course “Stop Ruining Your Own Day” in the 10% Happier app. 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 memes come from? And where's Tom from MySpace? Listen to Baby, this is Kiki Palmer on Amazon Music or wherever you get your podcasts. Everyone's a while we post guided meditation here in the podcast stream and this time we've got one from Anushka for Nanda Pulley. She's a phenomenal teacher out of the Bay Area. She's got a really interesting background. She has an MBA. And so in addition to her deep training and meditation,

she's also knows a lot about business and does a lot of work in the business world. And she's got a new course up on the 10% happier app called Stop Rooting Your Own Day. And we thought we'd introduce you to her with this guided meditation. So here it is. Hi, this is Anishka. Welcome to practicing together. It's helpful for us to develop the ability to be aware of thoughts, to understand how we relate to them, to understand their nature. So we can notice the way in which thoughts themselves are not permanent.

They change, they move through. There's certainly a lack of stability with them, or solidity. And it's something that most of us were not trained to do as kids or in school, but there can be a lot of freedom from noticing this. So let's investigate this through our meditation now. So you can sit in a comfortable way, in a way that helps you to feel both alert and awake, but also you can feel relaxed and stable. And gently close your eyes and we'll begin. I can first just bring your attention to your body.

Feel yourself sitting here. Try to relax the muscles around our eyes. Try to relax the shoulders. So you can lie yourself to breathe normally and connect with the direct experience of breathing. Wherever it's easiest to feel that, feeling your belly, expanding and contracting, or the air at your nostrils, or even feeling the whole body breathing. Halt! Yn yw'n gweld. Yn yw'n gweld. Yn yw'n gweld. Yn yw'n gweld. Yn yw'n gweld. Yn yw'n gweld. Yn yw'n gweld. Yn yw'n gweld.

Yn yw'n gweld. Yn yw'n gweld. Yn yw'n gweld. Yn yw'n gweld. Yn yw'n gweld. Yn yw'n gweld. I'm going to suggest to you some different things, and you can notice how, as I say, them different thoughts arise. And notice how these thoughts show up and then disappear. So I want you to think about what shoes you're wearing, or what shoes you're wearing last. I bring up that image might have shown up and then it fades away.

It goes. So this is true of all that. Thoughts can come and go in that way. And under our control we can't make them stay forever. Next we'll think of something that brings up some words so you could think of what your address is. And you might have thought of that as an image of the address written or it could be that you heard the word said of what the address is. Either way, notice how that experience through the mind showed up and then now it's gone. So again, here we can see the characteristic of change, of flex. Halt! Halt! Halt! Halt!

Halt! Halt! Halt! Halt! Halt! Halt! Halt! Halt!

Halt! Halt! There is no thought, no matter how good, no matter how bad, that every state is very long. It's helpful for attention to your breath. If you like, you can note in and out as you're breathing in and out. And we'll keep the attention there, but also notice when different thoughts occur to you. Yn yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n dol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n gweld. Yn yw'n gweld. Yn yw'n gweld. Yn yw'n gweld. Yn yw'n gweld. Yn yw'n gweld. Yn yw'n gweld. Yn yw'n gweld.

Yn yw'n gweld. Yn yw'n gweld. Yn yw'n gweld. Yn yw'n gweld. Yn yw'n gweld. Yn yw'n gweld. Halt! Halt! Halt! Halt! Halt! Halt!

Halt! Halt! Halt! Halt! Halt! Halt! Halt! Halt! So sometimes can imagine your mind as a screen on which these thoughts are being projected. And even if they seem continuous at some times, you can notice how the different ones show

up and then go away and then another one comes. It may seem to come quite fast, but it too doesn't last forever. It doesn't last very long at all. Yn yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n dol, yw'n ddol, yw'n dol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n ddol, yw'n We can help also sometimes to notice the space between thoughts, But they are just these phenomena in that show up and then that pass on. Halt! Halt! Halt! Halt! Halt! Halt! Halt! Halt!

Halt! Halt! Halt! Halt! Halt! Halt! Yn yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw'n yw So, allowing your eyes to open, feeling the body sitting here breathing, and notice what it's like to be present in this way. As you go through your day, see if you notice change as it comes up in all different ways in your day today. Big thanks to Anushka for that guided meditation. And again, if you want more from her, check

her out on the 10% happier app. Her course is called Stop Rooting Your Own Day. Anushka Fernandipoli and the app is available in the Apple App Store or if you don't have an Apple device on 10%happier.com and we are, I promise, working on an Android version. To come, see you soon. 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 gonna end up on page six 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 Lynn's 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 Brittany. Follow Disenthal wherever you get your podcast. You can listen ad free on Amazon Music or the Wondering App.