Podcast Title: 10% Happier with Dan Harris
Episode: Unstoppable Friendliness | Bonus Meditation with Pascal Auclair
Release Date: February 14, 2025

Introduction

In this special Valentine’s Day episode of 10% Happier with Dan Harris, host Dan Harris presents a bonus meditation session focused on cultivating "Unstoppable Friendliness." Recognizing the often superficial perception of loving-kindness practices, Dan introduces a fresh perspective by partnering with meditation teacher Pascal Auclair, who reframes the concept as "unstoppable friendliness." This session aims to help listeners overcome internal barriers to kindness towards themselves and others.

Notable Quote:

“When I first heard the phrase loving kindness, I thought it was inexcusably cheesy. So sometimes I prefer to call it friendliness.”
— Dan Harris [00:00]

About Pascal Auclair

Dan Harris provides a brief introduction to Pascal Auclair, highlighting his expertise and background:

• Location: Based in Canada
• Training: Trained under Joseph Goldstein at the Insight Meditation Society
• Entrepreneurship: Co-founder of True North Insight

Pascal brings a blend of modern scientific understanding and ancient wisdom to his teachings, making mindfulness practices accessible and practical.

Meditation Session: Unstoppable Friendliness

1. Settling In (01:04 - 01:20) Pascal begins the meditation by guiding listeners to find a comfortable and stable posture, emphasizing the importance of solitude and introspection as the foundation for developing friendliness.

2. Identifying Mental Obstacles (01:21 - 02:00) Pascal encourages listeners to reflect on internal attitudes that hinder the ability to wish well for oneself and others. Common obstacles include:

• Judgments
• Expectations
• Demands
• Resentments

Notable Quote:

“Isn't it true that judgments, expectations, demands or resentments sometimes get in the way of our love and appreciation?”
— Pascal Auclair [02:00]

3. Releasing Negative Perceptions Towards Others (02:01 - 03:30) Listeners are guided to bring a specific person to mind—be it a family member or friend—and engage in a mental exercise to release limiting views about them. The suggested affirmations include:

• “I free you from my judgments and resentments.”
• “I free you from my expectations, at least for a moment.”

Pascal advises experimenting with these phrases to experience the emotional shift that comes from releasing negative perceptions.

4. Extending Compassion to Oneself (03:31 - 05:00) The meditation transitions to self-compassion, where listeners are prompted to:

• Reflect on self-imposed expectations and harshness.
• Verbally release these self-criticisms with statements like:
  • “I free myself from all the expectations I have about me.”
  • “I give myself a break, just for a moment, to see how it feels.”

Notable Quote:

“Sometimes these meditations are helpful. Liberating. Sometimes they can bring stuff up. It's part of the healing journey.”
— Pascal Auclair [05:00]

5. Embracing Unstoppable Friendliness (05:01 - 06:00) Pascal concludes the meditation by encouraging listeners to maintain this state of unobstructed friendliness as they interact with others throughout the day. He emphasizes the importance of continuously abandoning obstacles to foster genuine kindness.

Closing Remarks:

• Encouragement: Maintain the liberated mindset in daily interactions.
• Self-Care: Take good care of oneself and others.

Key Insights and Discussions

1. Reframing Loving-Kindness:

   • By adopting the term "unstoppable friendliness," Pascal and Dan aim to make the concept more relatable and less abstract, thereby enhancing its applicability in everyday life.

2. Overcoming Internal Barriers:

   • Identifying and releasing negative mental constructs such as judgments and expectations is crucial for cultivating a genuine sense of kindness towards oneself and others.

3. Practical Meditation Techniques:

   • The session provides actionable steps through affirmations and mental exercises, enabling listeners to actively engage in their personal growth journey.

4. Emotional Liberation:

   • Emphasizing that liberation from negative thoughts is part of the healing process, the meditation acknowledges the challenges while providing a pathway to overcome them.

Conclusion

This Valentine's Day episode of 10% Happier offers a profound meditation session that redefines loving-kindness as "unstoppable friendliness." Under Pascal Auclair's guidance, listeners are equipped with practical tools to dismantle internal barriers, fostering a more compassionate and kind-hearted approach towards themselves and others. By incorporating such practices into daily life, the episode underscores the transformative power of mindfulness in achieving greater happiness and emotional well-being.

Final Quote:

“See if you can abandon the obstacles to unstoppable friendliness as you meet folks or think of them today. Take good care of yourself and others today.”
— Pascal Auclair [06:00]

Additional Resources

• Happier Meditation App: Listeners interested in more meditations like this one can download the Happier Meditation app.
• Wondery+ Subscription: Enjoy early and ad-free access by joining Wondery+ through the Wondery app, Apple Podcasts, or Spotify.

By integrating these mindfulness practices, 10% Happier with Dan Harris continues to provide valuable insights and practical tools for those seeking to enhance their mental well-being and cultivate a happier, more fulfilling life.