10% Happier with Dan Harris How Can I Meditate (Or Do Anything Else) When I’m in Pain? | Sebene Selassie
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Oct 19, 2025 
Sebene Selassie, a seasoned meditation teacher and cancer survivor, shares her wisdom on navigating meditation amidst pain. She discusses the importance of distinguishing pain sensations from the stories we tell ourselves that amplify suffering. Sebene emphasizes practical interventions alongside meditation, like movement and mindfulness techniques. They also explore the universality of suffering and how recognizing shared experiences can alleviate isolation. Sebene provides actionable somatic practices to help listeners connect with their bodies and their needs.
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Pain Is Amplified By Story, Not Just Sensation
- Pain often gets amplified by the stories and thoughts we project about it.
- Observing raw sensations can reveal pain as a changing, impermanent physical event.
Prioritize Practical Tending Over Rigid Practice
- Do prioritize practical interventions like medication, movement, water, or baths when needed instead of rigidly sticking to meditation.
- Use whatever helps your body (e.g., baths) and adapt practice around those supports.
Different Types Of Pain Share The Same Brain Pathways
- Physical, mental, and emotional pain share neural processing and can feel similar.
- Understanding this overlap helps untangle whether suffering is sensory or narrative-driven.