10% Happier with Dan Harris Do You Feel Like Everybody Sucks? Here's a 10-Minute Pain Reliever.
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Oct 24, 2025 Feeling like everyone around you is frustrating? This episode offers a refreshing remedy with a guided loving-kindness meditation. Dan breaks down how to practice sending goodwill to yourself and others, including easy and difficult individuals. You’ll also discover unique ways to visualize kindness extending to everyone, even those who challenge you. Plus, get excited about upcoming live events and a special guest taping. Perfect for beginners and seasoned meditators alike!
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Practice Ten-Minute Loving-Kindness
- Try a 10-minute loving-kindness (metta) meditation as a practical daily reset you can do sitting, standing, or walking.
- Repeat four phrases for different people: an easy person, yourself, a mentor, a neutral person, a difficult person, then all beings.
How Dan Learned Metta From A Teacher
- Dan Harris shares that Spring Washam first taught him loving-kindness and recommends getting on the floor when possible.
- He models using a pet (his cat Curtis) as an "easy person" to generate a warm image or felt sense.
Use Image Or Felt Sense To Anchor Phrases
- Generate either a visual image or a bodily felt sense of the person you choose; vivid detail helps the phrases land.
- Link each phrase to that image to make the sentiment feel more concrete and believable.