This is the 10% Happier Podcast. I'm Dan Harris.

Okay, kids, today we're going to do a 10-minute meditation based on some special instructions I picked up from my longtime friend and meditation teacher Joseph Goldstein.

Just to say, as many of you know, we're in the middle of doing a lot of experimentation around our Friday episodes.

We're trying tons of stuff, guided meditations, behind the scenes,

interviews with my producers, celebrity interviews, and little snippets of the Q&A sessions that I do with

my subscribers over at Dan Harris.com. So we're trying lots of stuff. For many years here on the show,

we mostly used Fridays as a time to drop

guided meditations from the app, formerly known as 10% Happier. But since I'm sadly no longer

part of that app, we are, as mentioned, in a period of experimentation. Please hit me up over at

Dan Harris.com. Let me know if you like what we're doing.

I'm open to both feedback and ideas for new things we could do here.

Anyway, today on this Friday, it's a guided meditation from me.

This meditation actually comes directly from one of the live video sessions that I'm

now doing twice a month for subscribers at dan harris.com

in the sessions I guided meditation and then take a bunch of questions, although what

you're going to hear now is just the meditation. So here we go with a guided meditation for me.

I have no idea what exactly I'm going to do. But let's start by getting comfortable, some mix, as always, of comfort, relaxation, and just a little bit of uprightness, if that's a word, dignity in your spine.

That's not a must if you want to hurl yourself on the floor in a

sloppingly fashion, that's also fine.

Just getting comfortable.

Now let's do three deep breaths.

Make the inhale as deep as you can go, and then the exhale,

...