Podcast Summary: 10% Happier with Dan Harris
Episode Title: Stop Arguing With Reality | Bonus Meditation with Sebennay Selassie
Host: Dan Harris
Guest: Sebennay Selassie, Meditation Teacher and Integral Coach
Introduction
In this bonus episode of 10% Happier with Dan Harris, Dan welcomes listeners to a special meditation session focused on the concept of hope. Recognizing that hope can often be misunderstood or misapplied, Dan brings in Sebennay Selassie—a seasoned meditation teacher, integral coach, and indigenous-focused therapy practitioner—to guide listeners through a transformative meditation experience.
Guest Spotlight: Sebennay Selassie
Sebennay Selassie is introduced as a multifaceted practitioner with expertise in meditation, coaching, and therapy for complex trauma. Additionally, she is a New York State licensed hiking guide and runs a subscription service called Ancestors to Elements. Her diverse background equips her with a unique perspective on mindfulness and acceptance, making her an ideal guide for today’s meditation on hope.
Core Theme: Understanding Hope
Sebennay delves into the intricate nature of hope, challenging the conventional notion that hope involves arguing with reality. She posits that true hope isn't about resisting or wishing things were different but about accepting and trusting life as it unfolds.
Notable Quote:
"We may come to practice seeking positive transformation for ourselves and the world, but first we must learn to allow things just as they are."
— Sebennay Selassie [01:15]
The Paradox of Meditation
A central paradox Sebennay explores is that while meditation is often pursued as a means to achieve positive change, the foundation for such transformation lies in genuine acceptance. By allowing reality to be as it is, individuals can create the space needed for meaningful growth.
Key Insights:
- Acceptance Over Resistance: Learning not to be in contention with reality allows for a smoother path to personal and collective transformation.
- Trusting Life Moment to Moment: Embracing each moment without judgment fosters a deeper sense of peace and resilience.
Notable Quote:
"Genuine acceptance lays the foundation for transformation."
— Sebennay Selassie [01:25]
Guided Meditation Session
Sebennay leads listeners through a structured meditation aimed at cultivating trust and acceptance. The session is meticulously designed to help individuals:
- Settle In: Find a comfortable position, close eyes if desired, and relax the body.
- Connect to Sensations: Become aware of bodily sensations without attempting to change them.
- Observe Resistance: Acknowledge any tension, tightness, or critical inner dialogue without pushing it away.
- Expand Inquiry: Ask oneself, "What's happening in my body right now?" followed by "Can I allow this experience? Can I trust this experience?"
- Appreciate Life's Complexity: Recognize and appreciate the continual flow of sensations, thoughts, and emotions.
Notable Instruction:
"Just noticing that resistance is an essential step here."
— Sebennay Selassie [02:45]
Practical Applications
Sebennay emphasizes that trusting reality doesn't equate to passivity. Instead, it empowers individuals to engage with life from a place of acceptance, making conscious choices aligned with their true selves. This approach helps reduce anxiety, increase resilience, and foster healthier relationships.
Notable Quote:
"You can be aware of whatever is happening and learn to trust it all. How amazing is that?"
— Sebennay Selassie [05:50]
Conclusion
Dan wraps up the meditation session by thanking Sebennay and encouraging listeners to explore more of her work through Ancestors to Elements on Substack. He also highlights additional resources available on the Happier app for those interested in furthering their meditation practice.
Final Thoughts
This bonus episode serves as a profound reminder that true hope is rooted in acceptance and trust rather than resistance. Through Sebennay's guided meditation, listeners are invited to shift their perspective, embracing life’s realities to pave the way for genuine transformation and happiness.
Additional Resources:
- Ancestors to Elements: Sebennay Selassie’s subscription service [Link in Show Notes]
- Happier App: Access more meditations [Download Links in Show Notes]
Listen Early and Ad-Free: Join Wondery+ via the Wondery app, Apple Podcasts, or Spotify [Link: https://wondery.com/links/ten-percent-happier-with-dan-harris]
Survey: Dan invites listeners to share their thoughts by completing a short survey at wondery.com/survey.
This summary encapsulates the essence of the episode, highlighting the key discussions, insights, and practical guidance offered by Sebennay Selassie. Whether you’re new to meditation or seeking to deepen your practice, this episode provides valuable tools for cultivating a more accepting and hopeful outlook on life.