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This is the 10% happier podcast. I'm

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Dan Harris. Happy

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Friday, everybody. Time for a bonus meditation.

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This week we're bringing you a meditation

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led by my good friend, Seben

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A. Selassie. It's all about

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this phrase that she has tattooed

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on her arm that I have found

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very hard to understand and yet quite

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intriguing. The phrase is trust life. What

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does this mean, actually? I'm attracted to

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it and also suspicious

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of it simultaneously. Seb's

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going to guide a practice here to get this concept

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into your molecules. Just

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to say before we get started, if you want to

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come practice with Seben A and with me

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and with our great friend and meditation

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teacher, Jeff Warren, we've got two opportunities

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coming up, one in May, one in

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October, both at the Omega

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Institute in Rhinebeck, New York. We

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call them meditation parties because we do a lot of

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meditating but also a lot of socializing.

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There's even a completely optional

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dance party. You

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can get more information over on

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the events page at danharris.com.

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Here we go now with Seben A. Selassie. Hi,

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this is Seben A. Wow.

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Things have been bananas out there. Sometimes

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we want certainty about how things will turn

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out. But here's the thing.

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We can't really control life, not

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just with our current situation, ever.

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There's uncertainty built right into

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existence. What

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we can do is get comfortable with uncertainty.

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certainty, and cultivate trust

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in life, even

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in the most uncertain times. Let's

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try practicing that. Begin

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by settling in and getting

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comfortable. If

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you like, close your eyes, or

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keep them open with a soft focus in front of

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you. Solving

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our breath is a great way to

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both witness change and build trust

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in the process of life. Let's

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begin by connecting to the breath. Take

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a few deep breaths in and out through

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the nose. Feel

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the air coming in and out of the body.

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In and

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out. In

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and out. Pay

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attention to how the breath feels. And

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notice if there's any pause between the

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in-breath and the out-breath. Try

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it on your own for a bit. You

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Don't need to do anything. In

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the body keep the breathing. Try

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bringing a sense of appreciation to

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the experience of breathing. Take

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a moment's notice what that

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appreciation of each press feels

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like. Paying

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attention and this way slows down

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out of the rush of trying

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to make something in particular happen

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or figure anything. But

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of course the mind might be tripping

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you up, demanding that you think about

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other things that you're afraid might happen.

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The mind thinking is not a

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problem. that's the habit pattern of

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our minds. Our minds think. You.

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Can simply noticed that and bring

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your attention back to this intimate

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awareness of breathing. Noticing

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again the in breath. And

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he pause. And

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the out breath. Whenever

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it feels like things are uncertain. We.

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Can return to the practice. Of trusting

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life. One breast at a

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time. You.

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Can open your eyes now and begin to move

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your hands and feet. Thank

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you for your practice today. May.

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You continue to trust life. Press

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a breath. Thanks

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again to Seven A! You can find

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more meditations like this one over on

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the ten percent happier apps. And if

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you want to learn more about the

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meditation party events were doing at the

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Omega Institute in Rhinebeck in both May

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and November, go to danharris.com and you

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can get your tickets or put a

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link in the show next.