10% Happier with Dan Harris A Guided Meditation To Get You Out Of Your Head | Bonus Meditation with Dan
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Mar 28, 2025 Experience a refreshing 10-minute meditation that connects your mind and body. Discover techniques for deep breathing and mindfulness that enhance relaxation and focus. Learn to embrace distractions as part of the practice, while deepening your connection to physical sensations. This session is not just about silencing thoughts, but about fostering awareness and being anchored in the present. Join a supportive community that encourages exploration and growth in your mindfulness journey.
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Meditation Posture and Breathing
- Find a comfortable posture for meditation, balancing relaxation with a straight spine.
- Begin with three deep breaths, exhaling for three or four times longer than inhaling.
Grounding Phrase
- Use the phrase "there is a body" to anchor your attention to physical sensations.
- This helps shift focus from thoughts to the present moment experience.
Mental Noting
- Use mental noting to label sensations and thoughts without judgment.
- Softly label experiences like "tension", "rising", or "thinking" to maintain awareness.