Episode Summary: A Guided Meditation To Get You Out Of Your Head | Bonus Meditation with Dan

Podcast: 10% Happier with Dan Harris
Host: Dan Harris
Episode Release Date: March 28, 2025

Introduction

In this special bonus episode of 10% Happier with Dan Harris, host Dan Harris delves into the world of guided meditation, offering listeners a practical session aimed at helping them "get out of their heads." This episode is part of an experimental phase where Fridays feature a variety of content, including guided meditations, interviews, and interactive Q&A sessions with subscribers.

Dan Harris begins the episode by setting the stage for the meditation:

"Today we're going to do a 10-minute meditation based on some special instructions I picked up from my longtime friend and meditation teacher, Joseph Goldstein."
(00:04)

He mentions the transition from previously releasing guided meditations through the 10% Happier app to now experimenting with new formats, inviting listeners to provide feedback and participate in shaping future content.

Guided Meditation with Joseph Goldstein

The core of the episode features a guided meditation session led by renowned meditation teacher Joseph Goldstein. His instructions are designed to center the mind and cultivate mindfulness by focusing on the body and breath.

1. Establishing Comfort and Breath Awareness

Joseph Goldstein begins the meditation by guiding listeners to find a comfortable position, balancing relaxation with uprightness:

"Let's start by getting comfortable. Some mix, as always, of comfort, relaxation and just a little bit of uprightness... Just getting comfortable."
(00:04 – 00:30)

He emphasizes the importance of deep breathing to signal to the body that it's time for meditation:

"Do three deep breaths. Make the inhale as deep as you can go and then the exhale. Try to aim for three or four times as long as the inhale."
(00:30 – 01:40)

2. Introducing the Mindfulness Phrase

Goldstein introduces a fundamental mindfulness phrase derived from Buddhist teachings:

"There is a body."
(02:00)

He explains how this phrase helps redirect attention from racing thoughts to present-moment bodily sensations:

"Dropping this phrase into your mind... directs your attention out of the spinning habitual storylines... into whatever's happening in your body."
(05:15 – 06:00)

3. Handling Distractions with Mental Noting

To maintain focus, Goldstein incorporates the technique of mental noting, allowing practitioners to acknowledge and label distractions without judgment:

"You can do a soft mental note in your mind... tension rising, falling, seeing lights behind the eyes... thinking, planning, anger, doubt."
(07:00 – 08:45)

This approach fosters a non-reactive awareness, enabling meditators to gently return their focus to bodily sensations whenever the mind wanders.

4. Embracing Discomfort with Curiosity

Goldstein encourages listeners to approach any unpleasant sensations or emotions with curiosity rather than resistance:

"If there's anything bothering me right now... any feeling of anything being unpleasant or off... just means there's something I'm not being mindful of."
(08:00 – 09:00)

He highlights that mindfulness isn't about eliminating discomfort but about exploring it without conflict:

"Physical pain isn't a problem when you're curious about it... boredom isn't a problem when you get interested in what it's actually like in your mind and your body."
(09:00 – 09:30)

5. Concluding the Meditation

As the session concludes, Goldstein reassures listeners of their progress and gently guides them back to the present:

"You're doing great. There is a body, check it out. And then when you get distracted, start again."
(10:23)

He invites listeners to open their eyes and re-engage with their surroundings when they feel ready.

Post-Meditation Insights by Dan Harris

Following the meditation, Dan Harris shares additional information about exclusive content available to subscribers:

"You get not only two live sessions a month... You also get ad-free listening to this podcast and full transcripts for every episode."
(11:15)

He refers to the subscriber community as the "Renegade Sangha," emphasizing the collaborative effort in building the podcast's future. Harris also extends gratitude to his production team, acknowledging their hard work in crafting the show.

Conclusion

This episode of 10% Happier with Dan Harris offers a comprehensive guided meditation session aimed at enhancing mindfulness through body awareness and breath control. Led by Joseph Goldstein, the meditation emphasizes the importance of returning to the present moment and approaching internal distractions with a curious and non-judgmental mindset. Dan Harris's insights provide listeners with opportunities to engage more deeply with the podcast through live sessions and exclusive content, fostering a supportive community dedicated to personal growth and mindfulness.

Notable Quotes:

• Dan Harris: "Today we're going to do a 10-minute meditation based on some special instructions I picked up from my longtime friend and meditation teacher, Joseph Goldstein."
  (00:04)

• Joseph Goldstein: "There is a body."
  (02:00)

• Joseph Goldstein: "Physical pain isn't a problem when you're curious about it... boredom isn't a problem when you get interested in what it's actually like in your mind and your body."
  (09:00 – 09:30)

• Dan Harris: "You get not only two live sessions a month... You also get ad-free listening to this podcast and full transcripts for every episode."
  (11:15)

This episode serves as a valuable resource for both seasoned meditators and newcomers, providing actionable techniques and encouraging a mindful approach to everyday thoughts and sensations.