Green job is the number one meal kit for eating well with dinners that work, for you not other way around enjoy recipes like the conquest of salmon, with creamy caille and roasted carrots or current maple dressing and chicken, with dijon pan sauce. What I really like about green chef is how much time they say the thing is pre made at pre measured and they offer meals that can be ready in twenty five minutes or less for a number of lifestyles from key a paleo begin and mediterranean green Jeff takes the guesswork out of planning weekly meal, and gives me more time to produce our podcast spend time with my partner or enjoys meantime. I I also love that the the only meal that that offsets, one hundred percent of both their carbon footprint and the plastic in every box go to green chef de com, flash happier one three five and used

If the happier one three five to get one hundred and thirty five dollars off across five boxes and your first box ships free, that's green chef, dot com, slash happier, one three: five with promo code, happier, one three five We love books but can't seem to find the time to read. I have a little something I want to share with you. Audible audible offers a huge selection of audio books across every year. a new titles are being added each month. So there's always something fresh and exciting to discover no offense to books, but the audible app is so much more convenient for my busy on the go life right now. I'm listening to the secret adversary by Agatha Christy

Ever since I visited greenway house, her former home in devon, I've loved getting lost in her books and trying to solve mysteries along with our characters and the narrators truly bring the stories alive. Let audible help you discover new ways to laugh, be inspired or be entertained. New members can try it for free for thirty days, visit, audible, dot com, slash ten percent or texts, ten percent to five hundred five hundred, that's audible, dot com, slash ten percent or texts, ten percent to five hundred five hundred to try audible, free for thirty days, audible, dot, com plus ten percent and now a word from our sponsor better help. As we all know, life and be a roller coaster of ups and downs, and when there are more downs, then ups, it is very easy to get stuck focusing on our problems to the point where we get over. Well that we can't see any solution. This is one of the reasons why I personally love talking to my therapist pekin help me get on stock and

Out of wallowing in two problem solving mode, it's like he's a huge source of perspective, you kind of just air raids. All of my obsession some fixations bottom line here- and this is a little bit of a cliche- but it's really true- it's easier to face our cliches when we're not on our own better help offers convenient accessible. Online therapy, and you can switch therapists at any time to find your best match when you want to be a better problem. Solver therapy can get you. There visit better health dot com, slash happier today to get ten percent off your first month. That's better h, e l, p dot com, slash happier. This is the ten percent happier podcast dan harris, hey everybody. Friday's bonus meditation time. On the show this week you may remember, we talked with the meditation teacher don ratio about getting out of our heads and being mine.

Full of our bodies, of course, for many of us, the body it can be a tricky place, given how we might have a tendency to criticise how we look. So we brought down back for an antidote to the kind of body hostility. The culture can drill into us little bit about don. She discovered meditation in two thousand five and from then on did what any well intended perfectionist would do she plunged in head first, went on to graduate from spirit rocks four year. Teacher training and now teaches in her home country of canada, as well as in the united states, So here we go now with dalmatia hi. This is done. Maybe he mused phrase of goodwill to practice, loving kindness meditation before today. We're gonna drop the phrases and instead.

focus on connecting with the sensations in your body that arise with loving kindness. Let's begin it yourself up in a posture that expresses the loving kindness you have or wish to have, it can be seated reclined or leaning up against something for support Close your eyes, if you like. Invite your body to relax and be at rest. You can do that by either taking a few full breaths and letting them With audible, size or big exhales,.

Bring to mind a time when you felt a moment of connection warmth, expansion in settling no matter. How brief that moment was Notice, what feelings are sensations in your body arise as a result. Whether the sensations are obvious are barely there, there's

right or wrong way to experience. It. It's normal for the feeling of loving kindness to wane when that happens simply bring.

The image you used to inspire the feelings of loving kindness to reignite your experience. Relax your effort so that other people or beings pass through your mind if this house Already happened. whoever shows up is welcome in that radiating in their direction or share

with them: you're sensations of loving kindness. Now imagine that this group of people have turned into their own experiences of loving kindness and

radiating their own good feelings towards you receive it fully as best we can. Radiating loving kindness can easily and quickly be done spontaneously throughout the day. difficult moments. the sensations of loving kindness for yourself. Instead of.

Radiating it out, suddenly open your eyes or lift your gaze. Thank you for giving this try until next time. Thank you to dawn and we'll be back here on Monday for a conversation about unconscious bias with jessica nor del who really homes in on the self interested case for taking a look at your biases and this. How working on them can make you happy? and then 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.

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 had. 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 pod casts, and that is changing, even though we have now signed up with wondering. However, if 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 to the wondering app okay, so lots of new options. We ve been getting a lot of questions about this so under clear that up, don't forget to take the survey. If you ve got time that would really up happy listening would have your family was the victim of a home invasion. Were you woke up in the morgue, where you were seriously injured miles from help? What would you do This is actually happening. Asks are listeners, this very question. While we bring you captivating real life stories of trauma and perseverance. This is actually happening. Brings listeners extraordinary, true stories from the people who lived them. You'll, hear stories about conflict, turmoil or threats that dramatically alter the course of someone's life. Egypt.

So does an exploration of the human spirit and how survivors manage to overcome hardship and move on with their lives, even thriving afterward. The new season of this is actually happening is available ad free only with wondering plus, and if this new season isn't enough. You can listen to more than one hundred and twenty exclusive episodes available. Only to wonder e plus subscribers join wondering, plus on apple podcast or on the wondering app hey, I might corey the hostess. Under podcast, against the odds in our next season. Two cameramen fly over an active hawaiian volcano to capture footage for a new hollywood block. Lester. But when the wind shifts the helicopter is engulfed in toxic fumes and cry she is inside the volcano. The pilot and the camera men are trapped, praying for miraculous rescue

Or their consumed by smoke or lava follow against the odds on apple podcast, amazon, music or wherever you're listening right now