<p dir="ltr">We're in the midst of an exciting evolution of the overall 10% Happier project. In our quest to make this podcast more actionable – to help you operationalize all the game-changing ideas you encounter on this pod – we're now offering guided meditations to accompany each full episode of the show, available to paid subscribers at <a href="http://danharris.com/">DanHarris.com</a>. For the month of October, those meditations will come from <a href="http://www.sebeneselassie.com/">Sebene Selassie</a>, a Buddhist teacher in the Insight Meditation tradition. </p> <p dir="ltr">In this episode, you'll hear our executive producer, DJ Cashmere, in conversation with Sebene, who shares her backstory: how she first came to Buddhism and meditation, some of the challenges in her life, and what she hopes to bring to the 10% Happier community this month. </p> <p dir="ltr"><br /> Related Episodes:</p> <ul> <li dir="ltr"><a href="https://www.danharris.com/p/sebene-selassie-a-life-of-service-33d?r=4o5o&utm_campaign=post&utm_medium=web&showWelcomeOnShare=false"> Sebene Selassie, a Life of Service While Fighting Breast Cancer</a></li> <li dir="ltr"><a href="https://www.danharris.com/p/discomfort-a-counterintuitive-source-ee2?r=4o5o&utm_campaign=post&utm_medium=web&showWelcomeOnShare=false"> Discomfort: A Counterintuitive Source of Hope | Sebene Selassie<br /> <br /></a></li> </ul> <p dir="ltr">Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends and meditation teachers, Sebene Selassie, Jeff Warren, and for the first time, Ofosu Jones-Quartey. The event runs October 24th-26th. Sign up and learn more <a href="http://eomega.org/workshops/meditation-party-2025">here</a>!</p> <p><strong> </strong></p> <p dir="ltr">Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets <a href="https://www.nyimc.org/event/great-cosmic-joke/">here</a>!<br /> <br /></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><br /> <br /></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><strong> </strong></p> <p dir="ltr">Thanks to today's
Actionable Insights
1. Practice Non-Contention with Reality
Learn to avoid being in contention with reality by simply being present with what is in front of you, which can lead to a measure of ease and liberation even amidst pain.
2. Avoid Adding Suffering
Understand that while pain and some suffering are inevitable in life, you have the choice not to add additional suffering that diminishes your well-being and freedom.
3. Utilize Hardship for Growth
Leverage times of hardship as crucibles to identify areas where you are clinging and to recognize and change your ingrained patterns, as these insights are often less apparent during periods of ease.
4. Deepen Practice During Hardship
Take your meditation practice more seriously, especially when facing significant life challenges or diagnoses, as such experiences can serve as a powerful catalyst for deepening engagement.
5. Be Present with Hardship
Recognize that suffering always presents an opportunity for growth, and one path to reducing suffering is to simply be present with whatever the most difficult challenge is at the moment.
6. Aspire to Unique Awakening
Recognize that while suffering may appear similar across individuals, freedom and awakening are distinctive; therefore, aspire to become the entirely unique and most awakened version of yourself, rather than imitating others.
7. Embrace Unique Freedom
Understand that freedom is a personal quality that manifests uniquely in each individual, so aspire to your own distinctive version of an awakened or free self rather than conforming to others’ experiences.
8. Find Your Own Truth
Engage with teachings by finding your own truth in what is shared, recognizing that there is no single objective reality or one-size-fits-all approach, especially in practices like meditation.
9. Overcome Anxiety for Goals
Acknowledge and work through anxieties or perceived limitations, such as public speaking fears, to pursue and achieve what you genuinely want to do.
10. Cultivate Humility
Recognize that humility may be a key component in excelling at certain endeavors, as observed in individuals who are initially reluctant but prove to be highly effective.
11. Use Meditations to Internalize Wisdom
Engage with custom guided meditations to help take the wisdom from conversations and integrate it into your mind in an enduring way, countering the natural tendency to forget due to daily habit patterns.
12. Explore Creative Meditations
Engage in meditative contemplations that start with grounding and present moment awareness, then creatively explore various topics to practice with them in different ways.
13. Join Live Meditation & Q&A
Sign up at danharris.com to participate in weekly live guided meditation and Q&A sessions, available every Tuesday at 4 PM Eastern for subscribers.
14. Attend In-Person Meditation Retreat
Sign up for a weekend-long meditation retreat to engage in a mixture of meditation, conversation, Q&A, small group discussions, and optional activities like hiking, sports, yoga, and tai chi.