You’re Doing Better Than You Think | Bonus Meditation with Sebene Selassie

10% Happier with Dan Harris

10% Media, LLC

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

4.6 • 12.2K Ratings

🗓️ 9 February 2025

⏱️ 7 minutes

🔗️ Recording | iTunes | RSS

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Summary

Early on, it's easy to think you're a failure at meditation. Truth is, you're probably not. Try easing the patterns that just hold you back.

About Sebene Selassie:

Growing up, Sebene felt like a big weirdo. Born in Addis Ababa, Ethiopia and raised in white neighborhoods in Washington, D.C., she was a tomboy Black girl who loved Monty Python and UB40. She never believed she belonged. Thirty years ago, she began studying Buddhism as an undergraduate at McGill University where she majored in Comparative Religious Studies. Now, Sebene is a teacher, author, and speaker who teaches that meditation can help us remember our inherent sense of belonging, that our individual freedom affects absolutely everyone and everything, and that our collective freedom depends on each and every one of us. Sebene is a three-time cancer survivor of Stage III and IV cancer.

To find this meditation in the Happier Meditation app, you can search for “Criticizing Your Meditation.”

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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.
0:13.5	It's the 10% Happier podcast.
0:16.2	I'm Dan Harris. Hey, hey, everybody, time for a bonus meditation. And this is a meditation about meditation.
0:32.9	For a lot of us, when we get started meditating, we use it as another way to beat ourselves up, to tell
0:39.4	ourselves a story about here's another thing that we suck at. Our teacher du jour, my great friend,
0:44.9	Sabine Asilassi, knows how this feels and she wants you to know that you're actually doing
0:50.1	way better than you probably think. A little bit more about Seb before we get started.
0:54.6	She's trained as a meditation teacher, an integral coach, and indigenous focusing oriented
0:59.9	therapy for complex trauma practitioner, and she's a New York State licensed hiking guide.
1:05.9	Here we go now with Seminay-Salisi.
1:09.0	Hi, this is Sebenay.
1:12.5	This meditation is an opportunity to loosen the tendency to make meditation
1:17.8	another thing for us to get wrong and beat ourselves up about.
1:22.8	This practice is about meeting whatever is happening, even difficult thoughts or emotions, with curiosity and kindness.
1:30.3	Then we'll be better at meeting life and ourselves with more ease too.
1:35.3	Let's give it a try. Find a comfortable posture.
1:40.3	Your eyes can be closed or open. and just take a few moments to settle into your body
1:49.4	now I invite you to simply notice what's happening in the body
1:58.0	notice sensations wherever and however they're most prominent.
2:06.1	And welcome whatever is here. Remember, meditation is an opportunity to cultivate a more easeful relationship to any moment.
2:44.6	We're not trying to get somewhere called peace.
	...

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