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This is the 10% happier podcast. I'm Dan Harris. Happy Sunday everybody it's time for a bonus meditation and today we're going to

get off the cushion and out into the world. This is a practice

from my great friend and great meditation teacher, Jay Michelson, where we're going to take a walk out

into a busy city or wherever you happen to live and we're going to practice turning down the dial on judgmentalism.

A little bit more about Jay, he's a meditation teacher as I mentioned he's also a writer a journalist a

rabbi a keynote speaker a scholar of religion and the author of 10 books most recently

the secret that is not a secret ten heretical tales he holds a

JD from Yale a PhD in Jewish thought from Hebrew University and non-denominational

rabbinic ordination.

Long way of saying, very impressive dude,

and this is a great practice.

Here we go with Jay Michelson.

Hi, this is Jay. I live in a big city, one of the biggest in fact, New York.

And while people often ask how it's possible for a meditation teacher to live in the noisy pushy city?

Actually, I find the city a great place to meditate on the go.

There are many city practices I love and this one, cultivating loving kindness is one of my favorites.

Let's give it a try. The best place to do this meditation is out in the city itself.

You could be sitting at your favorite cafe, looking at people coming and

going, or on the bus or in the park. Anywhere, really. You don't even need to be still. As long as you watch where you're going, we're going to keep our eyes open for this one.

You can even be part of the rush yourself. To begin, whether you're sitting or standing, take a moment to just ground in the body.

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