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Ten percent happier podcast dan Harris happy fried again bonus meditation time, one of the cruellest things about meditation, in my opinion, is that it allows you in a very down to earth way to probe one of the central mysteries of the universe, the mystery of consciousness that may sound a little grandiose, the mystery of consciousness, but it Really pretty simple: you know that you're awake and aware right now that your hearing the sound of my voice, that your other senses are operating, but can you find the source that knowing can you find some little homunculus of you. Who, behind your eyes or between your ears, you can't You know that you're, no one, but you don't know where the knowing is coming from, and that is the mystery and we're gonna explore that mystery a little bit further. Today's meditation, with the great Joanna heart.

Joanna is an inside meditation practitioner and teacher, and also on the faculty at the university of southern california she's a meditation trainer at apple fitness plot a founding member of the meditation coalition, a teachers council, member at spirit, rock meditation centre and a visiting retreat teacher at insight. Meditations society always saying she knows what she's doing so over now to Joanna hi. This is Joanna. This is the meditation reflecting on purse No, I t what am I, what is here in this bodily form and what is under fire. About me and my existence, let's get started settling into your body feeling

way of your bottom on the chair or cushion the pressure of your feet on the floor. hands placed in your lab or on your legs. Fully landing in this form that we call the body. Once you have settled a bit here check into the experience of where you are in the room. Looking around just to orient to get a real soon.

Of your surroundings, with you in it. At this point, you can close your eyes allowing the breath to be easy and natural sitting comfortably. Yet with attention. First start with the experience of being in your internal body, sensing your breath, whatever your stomach, might feel like.

Recognising that your heart is beating your blood is flowing. Your organs are all doing what they need to do to keep this body alive again paying attention to the internal bodily experience.

Recognising that there may be thoughts arising in your mind, creating pictures or internal sound, this is not personal, it's what this body does it's what the mind does.

You sitting here and the knowing of your internal experience since the internal experience of the mind now will shift to something you're external body.

So maybe feeling the temperature of the air on your skin any sounds that might be coming in from the outside. Feeling, whatever it is, you're sitting on. Maybe even the sensations of your clothes, fencing your external body.

The getting a feel for the external world coming into contact with your body. They now will sit in both of these experiences, recognising how the outside world is constantly affecting and defining our inner experiences and our inner experiences are affecting how we see the outside world,

These two colliding experiences create each moment as I reflect In using the same internal and external references, how do you see yourself.

and your identity from the inside. How do you think the world sees you. And how do these two experiences of internal and external?

Identity colliding affect your life. Allowing yourself to certain, with both the internal and external. and exploring this on your own. Always breathing and sensing here,

ADI being in the room and the space that you're sitting in this meditation is a deep and ever changing practice. Certain aspects of our identity may feel

constant and others are in permanent and changing now open your eyes connecting to the ram that you're sitting in. Looking around, perhaps even looking. At your own body, I hope that this has been an inspirational pact. Ass, when the evil try again many times good by and see you again soon, thanks

to join a hardy and will see right back here on monday, with a brand new episode very much related to what you just practiced, where the talk to a neuroscientist who's been probing the mystery of consciousness. His name is a neil seth that's coming up on one hand and make a little ask here if you like our show, and you want to support The work we are doing there are some quick and very the things you can do to help us out first, please leave us five star rating and review. Those are really helpful. There's a reason why podcast hosts ask for them all the time.

Second, please fill out a short survey over at wondering dot com, slash survey. These surveys really help us up our game, its incredibly useful for us to hear directly from you the listener. So if you have time, please feel that out and speaking of wondering- because we ve had some questions about our new deal with wondering just to say here- episodes of ten percent happier have always been available for free wherever you get your podcast and that is not changing, even though we have now signed up with wondering. However, if you want to hear new episodes one week early, you can download amazon music and get them there or. If you want to hear new episodes early, an ad free, you can subscribe to wonder he plus in apple pod, casts or The wandering app, ok, so lots of new options. We ve been getting a lot of questions about this so and a clear that up don't forget to take the survey. If you ve got time that would really up happy listening