This is the 10% happier podcast, I'm Dan Harris.
Hello there, how are we doing? I am very excited to share another sneak preview of my new audio book, which is called even you can meditate. It's out right now on audible. You can grab a copy of the book if you go to audible.com/Dan Harris. I'll put a link in the show notes so you can easily access it. What you're about to hear is a guided walking meditation. Walking meditation is great for a
lot of reasons. First, it helps bridge the gap between formal meditation practice and the rest of your life because many of us are walking all the time. Second, if you're somebody who finds seated meditation excruciatingly difficult, if you're a fidgeter, if you're restless, if your mind
goes "Hey, why are every time you try to sit still?" Walking meditation can be a game changer.
I do a lot of walking meditation. The basic idea is simply you walk very slowly and deliberately pay attention to the sensations of each step and then every time you get lost, you start again. You will get guided in this practice today by my great friend, Seven A. Salassi. My co-author on this new audiobook, which, again, is called "Even You Can Meditate." So if you're like this
“guided meditation, you should check out the audiobook. We had a lot of on-making it who worked hard”
on it. I think it's great. Also, check this out. Over on my new meditation app, 10% with Dan Harris, we're going to be running a five-day, "Even You Can Meditate Challenge." It will run from March 23 through the 27th. Each day features a different practice from Seven A and these practices are good for both newbies and experienced people. Plus, during the course of the challenge, Seven A and I will do two live online events where we will guide a meditation and then take
your questions. If you want to join, all you have to do is download the app and you can do that at Dan Harris.com. Okay, we'll do some walking meditation with Seven A Salassi right after this. Getting older is great in many ways. I find that the older I get, they happier I am. The calmer I am, the more content I am. The one drawback, of course, is that aging can be tough on the body. So I spent a lot of time personally thinking about how to take care of my body, knowing
of course that everything is impermanent. Which leads me to one of our sponsors today, a company called
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I'm very intrigued. I've already got my supplement stack pretty well-diled, but if this sounds intriguing to you, have a chat with your doctor and check it out. I will say this for Fatty 15,
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But "samsara" is not just a Buddhist term. It's also the name of a company, but that is one of our sponsors today. If you have a fleet, and you have drivers in your fleet, and one of them got in an accident tomorrow, could you prove what actually happened? Without footage, it's much harder. So your insurance rates spike in your stuck paying for it.
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Walking meditation brings mindfulness into motion, helping us bridge our formal sitting practice with everyday activities. In our busy lives, we often walk on autopilot, our minds elsewhere.
This practice teaches us to fully inhabit each moment by fully inhabiting each step.
With practice, we experience the miracle of movement with fresh awareness.
“Walking meditation can be especially helpful for those of us who find sitting meditation”
challenging. Welcome to all my fellow fidgeters. Walking meditation can provide us a more active way
to cultivate presence. Let's walk together. Find a quiet path where you can walk undisturbed.
Begin by standing still, feet hip width apart, shoulders relaxed, and arms resting naturally at your sides. Take three deep breaths, inhale through your nose, filling your lungs completely, and exhale slowly through your nose.
“Feel your feet connecting with the ground beneath you.”
Notice the sensations where your feet meet the earth, the pressure, temperature, and texture. Now start walking at a slower pace than normal. Not artificially slow, but mindfully measured. With each step, notice the lifting, moving, and placing of your foot. Feel how your weight shifts from one foot to the other. Keep your gaze soft, focused a few feet ahead of you.
As you continue walking, expand your awareness to include your entire body. And notice how your arms swing naturally at your sides. Feel the rhythm of your movement, the gentle sway of your body. And observe any sensations that arise. Perhaps warmed through coolness, tension, or ease. Simply note these sensations without judgment.
Continue walking mindfully, feeling each step fully. You
Gently expand your awareness to include your surroundings.
Without getting caught in thoughts or stories, notice the colors,
shapes, and movements around you. Here are the sounds near and far. Feel the air or breeze on your skin.
“All the while maintain awareness of your walking and breathing.”
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As you walk, your mind will produce thoughts.
This is natural. When you notice thoughts arising, acknowledge them without judgment. Then gently return your attention to the sensations of walking. Light clouds passing in the sky.
“Let thoughts come and go while you remain grounded in the physical experience of each step.”
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With each step, you can cultivate a sense of gratitude for your body's ability to move
for the path beneath your feet for this moment of mindful awareness in your day. Let appreciation infuse your walking meditation. [BLANK_AUDIO] Now gradually come to a stop. [BLANK_AUDIO]
“Stand still once more, feeling the ground beneath you.”
[BLANK_AUDIO] Take three deep breaths in and out just as you did at the beginning. [BLANK_AUDIO] Agnolage the space you've created for mindfulness within your day. [BLANK_AUDIO]
When you're ready, you may return to your regular pace and activities, carrying this quality of awareness with you. [BLANK_AUDIO] Thank you for walking with me today, see you next time. [BLANK_AUDIO]
Thank you to Seb, don't forget to check out our new audio book.
It's called Even You Can Meditate.
“You can get it by visiting audible.com/DanHarris.”
Also don't forget to mark your calendars for upcoming meditation challenge,
which is inspired by the book.
“It will be running from March 23rd through the 27th over on my new app.”
10% with Dan Harris, head on over to DanHarris.com to download the app right now.
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“Finally, I just want to say thank you to everybody who works so hard on this show.”
Our producers are Tara Anderson and Eleanor Visili, our recording and engineering is handled by the great folks over at pod people. Lawrence Smith is our managing producer, Marissa Schneiderman is our senior producer. DJ Cashmere is our executive producer and Nick Thorburn of the Band Islands. Rope Hour Theme.
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