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In the times offers all in one subscription to subscribe, go to and why times dot, com, slash all access this is the ten percent happier pod podcast dan harris, hey, hey, happy friday, bonus meditation time and today we gotta pull a counter intuitive move these of either parts of our psyche that we do not like the stuff we struggle with or try to Deny or used to beat ourselves over the head with our teacher, do your is Jeff Warren, who has been the show many many times we wrote a book together called meditation for fidgety sceptic sees the co founder of the amazing consciousness. Explorers club in Toronto he's also the host of the consciousness.

explorers podcast. Here we go now with my friend Jeff Warne, hello, I'm Jeff, but this is a meditation to help people welcome their life, exactly as it is, in other words, into practice of welcoming our total humanness. In all, it's perfect. Perfection, let's explore, will start in the usual way, nice seated pasture, making sure the spine is erect. So, as you inhale, you can stretch of the spine a bit the exhales, Like the downward motion, the relaxing, I would suggest, having an anchor the start It can also be a more open awareness practice. We are just open,

and whatever you notice sounds feelings thoughts. You just say: welcome That means it's gonna, be a noting practice which If we're gonna use, this little label welcome, he might start with just notice in your breath and every time you breathe end user ago welcome and he breathed out and then he breathed in and you can say, welcome any breathed out.

And how often use the label is up to you should be at a pace that feels comfortable, so give it a try. So it often happens that were in the middle of a matter, asian and we realized there. Some subtle struggle going on were feeling distracted, arrest. less are border. We start to worry.

Not doing a writer, that's not working for us. If any of these things happen, you know the label welcome.

Every time we say welcome, there is equality of carrying that may be there a sense of holding space for ourselves in this very mature and carrying way. Beginning to welcome in a subtle pleasures that are always there from moment to moment. Welcoming them into our experience, welcoming

human surround. welcoming your life really sink into this now, if you can hear towards the end, Welcoming your life, when you ready can open your eyes,

Take a few moments here, just to relax, said to be back in your life noticing, where you are now compared to where you began the privilege to lead you in this practice, I'm Jeff goodby. They get a jeff, we'll see right back. Here for a brand new episode, we're gonna take your questions on anxiety with doktor judge and brewer. a prime members? You can listen to ten percent happier early, and ad free on amazon music downloads. Amazon music cap today or you can listen early, an ad free with wondering, plus an apple pie cas before you go. Do us a solid and

it's all about yourself by completing a short survey at wondering dot com, slash servant.