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It's the 10% happier podcast. I'm Dan Harris. Hey everybody time for a bonus meditation.

This time we're bringing you another live guided meditation from the recent

meditation party retreat at the Omega Institute which is just north of New York

City. That is where my friends Sibon A Selassie, Jeff Warren and I hosted a weekend of meditation and conversation.

There was even a dance party.

I should say that this special bonus episode is your third and final dose not to be overly promotional but if you're

interested in checking out the meditation party for yourself we've got one

coming up in a few weeks in October at the omega Institute, eomega.org.

There are in-person and online options.

Check out the show notes.

I put a link there if you want to sign up.

Okay, back to today's guided meditation. This is a loving kindness practice and you'll hear me talk

about why at first I did not love this practice, but I've now really come around. It's a huge part of my own meditation repertoire.

You'll also hear me poke fun a little bit at people who wear shawls. That's a total joke.

Some of my favorite people wear shawls.

Here we go now with me.

I'm going to talk a little bit about a practice

that, as I mentioned earlier, I had a very negative reaction to

but has been incredibly helpful to me. I remember

being on my first 10-day silent meditation retreat and one of the afternoons she

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