<p dir="ltr">A short, gentle body scan meditation from <a href="https://www.bartvanmelik.com/">Bart van Melik</a>, our Teacher of the Month for January.</p> <p dir="ltr">This isn't about fixing anything or achieving some special state. It's about finding one small place in your body that feels okay—not great, just okay—and seeing what happens when you meet that experience with a little bit of kindness.</p> <p dir="ltr">Bart is a meditation teacher and psychotherapist who has trained in Insight Meditation and Buddhist psychology. He's worked extensively in clinical settings with people dealing with stress, anxiety, and harsh self-talk. He's the guiding teacher for the <a href="https://www.cmc-ny.org/our-team">Community Meditation Center</a> in New York City.</p> <p dir="ltr">Check out more meditations from Bart throughout January in the <a href="http://app.danharris.com/">10% with Dan Harris app</a>.</p> <p dir="ltr">Related episodes:<br /> <a href="https://podcasts.apple.com/us/podcast/10-happier-with-dan-harris/id1087147821?i=1000744661523"> Buddhist Strategies for Protecting Yourself from Everyday Chaos | Bart van Melik</a></p> <p><strong> </strong></p> <p dir="ltr">Join Dan's online community <a href="http://www.danharris.com/">here</a></p> <p dir="ltr">Follow Dan on social: <a href="https://bit.ly/3tGigG5">Instagram</a>, <a href="https://bit.ly/3FOA84J">TikTok</a></p> <p dir="ltr">Subscribe to our <a href="https://bit.ly/3FybRzD">YouTube Channel</a></p> <p><strong> </strong></p> <p dir="ltr">To advertise on the show, contact sales@advertisecast.com or visit <a href="https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a></p> <p> </p>
Actionable Insights
1. Find an ‘Okay’ Body Spot
Identify one small area in your body that feels ‘okay’ (not amazing, not blissful, just okay), and let kind awareness gently rest there. This helps you relate to your experience with kindness without forcing anything.
2. Approach with Curiosity & Care
Engage with your experience during meditation with only curiosity and care, letting go of any need to fix, attain, or push through anything. This fosters a low-pressure, accepting environment.
3. Gentle Body Landing & Scan
Take a slow, gentle breath, and as you exhale, feel your body landing, letting gravity work. Notice the weight, contact points, and any sensations (warmth, pressure, tingling) without judgment.
4. Spread Kind Awareness
Allow the feeling of ‘okayness’ or kind awareness to gently spread from that small area to other parts of your body, imagining it like sunlight or a soft hand. This extends the feeling of acceptance.
5. Ask: What Would Kindness Do?
Bring to mind the question, ‘What would kindness do right now?’ and apply it to your breathing, sitting, and self-perception, using a kind tone of voice. This shifts your internal dialogue.
6. Offer Body Kindness & Gratitude
Offer your body kindness, appreciation, or gratitude, not for its appearance or performance, but simply because it allows you to be present and exist. This cultivates a deeper sense of self-acceptance.
7. Set Realistic Meditation Goals
Approach meditation without aiming for dramatic outcomes like bliss, insight, or a personality upgrade, as the practice is simple and low-key. This prevents discouragement and unrealistic expectations.
8. Notice Embodied State
When ready, gently open your eyes or lift your gaze, simply noticing that you are embodied without immediately needing to move, stretch, or run. This allows for a gentle transition back to activity.
Consider joining the 10% Happier meditation app for guided meditations, live Q&A, and a supportive community, as research shows this is a great way to create an abiding meditation habit.