How To Have Your Own Back | Bonus Meditation with Matthew Hepburn

10% Happier with Dan Harris

10% Media, LLC

Dan Harris, Health & Fitness, Mindfulness, Dharma, Mental Health, Meditation

4.6 • 12.2K Ratings

🗓️ 16 February 2025

⏱️ 7 minutes

🔗️ Recording | iTunes | RSS

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Summary

You don’t have to feel fabulous self-love to strengthen goodwill towards yourself. Let simple phrases guide you into this potent practice.

About Matthew Hepburn:

Matthew is a meditation and dharma teacher with more than a decade of teaching experience and a passion for getting real about what it means to live well. He emphasizes humor, technique, and authentic kindness as a means to free the mind up from unnecessary struggle and leave a healthier impact on the world. Beyond Happier, Matthew has taught in prisons, schools, corporate events and continues to teach across North America in buddhist centers offering intensive silent retreats and dharma for urban daily life.

To find this meditation in the Happier Meditation app, you can search for “Have Your Own Back, Gradually.”

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Transcript

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0:00.0	Wondery Plus subscribers can listen to 10% happier early and ad-free right now.
0:04.7	Join Wondery Plus in the Wondry app or on Apple Podcasts.
0:13.6	It's the 10% Happier podcast.
0:16.2	I'm Dan Harris. Hey, hey, time for a bonus meditation. If you've been around here for any length of time,
0:32.0	you've heard me talk about self-compassion or the idea of having your own back or
0:37.1	stopping the ancient habit of kicking your
0:39.1	own ass. This was something I was initially resistant to try, but I can tell you it's made a
0:44.0	huge difference for me. And our meditation teacher, du jour, Matthew Hepburn, is going to guide you
0:49.0	through a simple self-compassion practice right now. Just a little bit more about Matthew before
0:53.9	we get started.
0:54.7	He's a meditation and Dharma teacher with more than a decade of teaching experience.
0:59.6	He's part of the team at the Happier Meditation app. Here we go now with Matthew Hepburn.
1:05.0	Hey, it's Matthew. The most important thing to know about strengthening goodwill towards yourself is that it's not dependent on being free from complex feelings.
1:16.4	I can't promise you'll always feel good when you do this meditation.
1:20.6	One thing I can promise, if you're willing to stick with this, it will change your default attitude towards yourself.
1:29.3	Let's try it out.
1:31.3	The first thing to do is settle into the body right where you are now.
1:38.3	You might take a deeper breath in, let it out with an easy sigh, maybe a smile.
1:51.0	In this practice, we need to begin by turning our attention toward a sense of ourselves.
2:00.0	Recognize how you feel about this being in this moment right? our attention toward a sense of ourselves.
2:06.4	Recognize how you feel about this being in this moment right now.
2:17.1	If it's warm, if it's a little judgmental, disappointed, unsure, Just notice what you're working with.
	...

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