Podcast Summary:

10% Happier with Dan Harris – “How To Handle Exhaustion, Disconnection, and Physical Pain | Meditation with Bart van Melik”
Date: January 18, 2026
Host: Dan Harris
Guest: Bart van Melik

Episode Overview

This episode features a gentle and practical guided meditation led by Bart van Melik, designed to help listeners relate to their bodies with greater kindness, especially during times of exhaustion, disconnection, and physical pain. Rather than striving for extraordinary insight or transformation, Bart encourages listeners to simply notice what feels “okay” in their bodies and to approach it with gentle, appreciative awareness. The meditation is ideal for those seeking self-compassion and relief from physical or emotional discomfort.

Key Discussion Points & Guided Practice

1. Introduction to the Practice ([00:00]–[01:45])

• Dan Harris welcomes the audience and sets realistic expectations:

  “Fair warning, nothing dramatic is going to happen here. You're not aiming for bliss or insight or a upgrade of your personality…the practice we're going to do today is simple. It's about just noticing the body as it is, finding one small place that feels okay, not great, just okay. And then we're going to see what happens when you can relate to that experience with just a little bit of kindness.”
  (Dan Harris, 00:18)

• Brief context about Bart van Melik’s background as a meditation teacher and psychotherapist with a practical, clinical approach.

2. The Core Meditation with Bart van Melik ([04:33]–[14:08])

a) Inviting Embodiment and Awareness ([04:33])

• Bart gently instructs:
  • Take a slow, gentle breath in, noticing the body “landing” wherever it is – letting gravity support you.
  • Tune into contact points (chair, floor, bed); notice sensations such as warmth, pressure, tingling, or even “nothing much at all”—and allow that to be okay.
  • Recognize the body’s automatic activity:

    “Even here, just by being, the body’s already doing so much. The heart is beating, the lungs are moving.”
    (Bart van Melik, 04:50)

b) Finding the “Okay” Spot and Resting Kind Awareness ([05:10])

• Encourage listeners to, without pressure, find “one small area that feels okay right now. Not amazing, not blissful, just okay.”
• Examples: hands, feet, face, shoulder, belly—whatever feels accessible.
• Rest gentle attention there, letting “kind awareness rest there.”
• Memorable instruction:

  “Feel what it’s like to let something be good enough. And can you let that small pocket of ‘okay’ spread just a little? Imagine it moving like sunlight across the skin or like a soft hand resting on the lap.”
  (Bart van Melik, 06:00)

c) The Inquiry Into Kindness ([07:00])

• Invite reflection with a pivotal question:

  “What would kindness do right now? If kindness were breathing this breath, how would it breathe? If kindness were sitting in this body, how would it sit? If kindness were looking at this body, what tone of voice would it use? What would kindness do right now?”
  (Bart van Melik, 07:10)

d) Releasing Pressure and Cultivating Curiosity ([10:27])

• Repeat reassurance:

  “There’s nothing to fix, nothing to attain, nothing to push through. Only curiosity, only care. Just this kind awareness that knows the body is alive right now.”
  (Bart van Melik, 10:27)

• Encourage noticing any softening, release, or even judgment with acceptance.

e) Closing and Integration ([12:40]–[14:08])

• Summon gratitude or appreciation for the body; not for its performance, but for simply enabling you to be present.

• “Not because it looks or performs in a certain way, but because it lets you be here. Take one more slow, kind breath. Feel the whole body as a single living field. Messy, tender, miraculous.”
  (Bart van Melik, 13:45)

• Finish by simply noticing your embodiment without needing to act.

Notable Quotes and Moments

• Dan Harris, demystifying meditation:

  "There's no fixing, no forcing, no pressure here. This is a low key meditation." ([00:30])

• Bart van Melik, on the approach:

  “Letting kind awareness rest there. Feel what it’s like to let something be good enough.”
  ([06:10])

• Bart van Melik, theme of acceptance:

  “There’s nothing to fix, nothing to attain, nothing to push through. Only curiosity, only care.”
  ([10:27])

• Bart van Melik, on self-appreciation:

  “Can you offer it kindness, appreciation or gratitude? Not because it looks or performs in a certain way, but because it lets you be here.”
  ([13:30])

Timestamps for Key Segments

• 00:00–01:45 — Dan Harris introduces Bart van Melik and outlines the meditation’s intent and tone.
• 04:33–07:00 — Bart leads listeners into the body, finding a place of “okayness.”
• 07:00–10:27 — Deepening with the “what would kindness do?” inquiry.
• 10:27–14:08 — Emphasis on self-kindness, release of striving, and returning to embodied awareness.

Overall Tone and Style

Gentle, encouraging, and non-judgmental—both Dan Harris and Bart van Melik aim to make meditation approachable to anyone, particularly those who might feel exhausted, in pain, or disconnected. The instructions are accessible, non-technical, and deeply permissive, creating a compassionate space for listeners to simply “be with” their present experience, whatever it is.

Summary for New Listeners

If you haven’t listened, this episode invites you to set aside self-improvement pressure and find relief in simply discovering where your body feels “okay.” By layering in simple, non-striving kindness and curiosity, Bart’s guidance offers a gentle antidote to exhaustion, disconnection, and pain—reminding us all that, sometimes, good enough truly is enough.