Caring about others' well being actually enhances our own. Practice and see how this beautiful quality begins to transform your experience.
About Joseph Goldstein:
Joseph is one of the most respected meditation teachers in the world -- a key architect of the rise of mindfulness in our modern society -- with a sense of humor to boot.
In the 1970's, he co-founded the Insight Meditation Society (IMS) alongside Sharon Salzberg and Jack Kornfield. Since its founding, thousands of people from around the world have come to IMS to learn mindfulness from leaders in the field. Joseph has been a teacher there since its founding and continues as the resident guiding teacher.
Many Ten Percent Happier users have written in over the past few months to tell us how vital their meditation practice has been to helping them cope with this dumpster fire of a year. If you know someone who could use a bit more balance, send them a gift subscription to the Ten Percent Happier app! We're offering gift subscriptions at a discount through the end of this month. Take advantage of the discount by visiting www.tenpercent.com/gift
This is an unofficial transcript meant for reference. Accuracy is not guaranteed.
From ABC, this is
The ten percent happier podcast today Harris.
hey guys time for a Friday bonus in this.
Is a guided meditation from the inimitable Joseph Goldstein, one of the founding
meditation teachers on the ten percent happier Hap and in this meditation he's gonna give us this
counter, intuitive way to get out of our own heads
centres around a simple but provide.
The question you might ask yourself from time to time, which is how can I help hears Joseph hello? This is Joseph nice to be with you
Compassion arises from a willingness to come close to suffering and in response to the suffering we encounter the compassionate hard ask the question: how can I help
Miss meditation we will use compassionate phrases to cultivate the feeling of compassion towards another. Let's explore this sum together. Take a comfortable sitting posture.
Settle into the awareness of the body set and now you're sitting.
You can begin to feel the sensations of the body breathing centre
My attention, the awareness at the heart centre that area in the center of the chest.
As if you breathing in and out from this heart centre,.
Breathing in no you breathing in breathing out
no, you breathing out.
Let the heart and mind relax into this awareness of the breath at the heart centre.
The men call to mind
someone, you know either personally or perhaps
one from the news somebody who's expense.
seeing some kind of suffering in their lives.
Maybe that their experiencing some physical distress was a mental suffering.
Bring an image of this person to mind.
in some way open to in connecting with the suffering that their experiencing and simply repeat the basic phrase of compassionate wish. May you be free of suffering? May you be free of suffering.
As best we can hold the image for the centre.
Person in mind, aware of the suffering that their experiencing.
And connecting with your own inner motivation to help.
In whatever way, you can.
Slowly repeating the phrase of compassion and response, may you be free of suffering? May you be free of suffering.
It may be that as your expressing the swish, may you be free of suffering holding the person whose expiring
difficulties in their lives, in your mind in your heart,
be that your own mind will begin to wander, get lost in thought of past a future.
The same is true, become aware that the mind is lost in thought.
simply come back
feeling the body feel a body setting begins.
Feel the sensations of the body breathing very gently had the heart centre and we connect with the phrase expressing our compassionate feeling. May you be free of suffering? May you be free of suffering.
Become aware of the feeling in your heart, the motivation.
The genuinely wishes that this person be free of suffering.
As they repeat the simple phrase holding the image of the sense of the person
in your mind, in your heart
next, with the meaning of the words.
connect with the motivation behind the words? May you be free of suffering? May you be free of suffering.
Maybe it is maybe free of physical pain.
Maybe free of mental distress, maybe free of suffering.
Will you be at ease.
When you ready, you can open your eyes and taking your surroundings during the meditation, you may have felt a lot of compassion at times or perhaps very little compassion, as you were repeating.
phrases? We start wherever we are and develop it from that point, and even if you feel
As if the compassion for another is not yet very strong,.
as someone engage in this practice said at the very least, I've develop compassion for myself for not having enough compassion, and so we settle into this practice.
Compassion letting it grow, naturally in its own way, as this beautiful quality begins to transform our life and our experience. Thank you and I look forward to practising with you again.
They can't get to Joseph, as always, if you want to get more meditations from Joseph check out the ten percent happier app.
By the way, many ten percent happier users have written in over the past few months to tell us how vital their meditation practice has been to helping them cope with this.
Terrible terrible year, if you know somebody,
You could use a little bit more balance. You can send them a gifts subscription to the ten percent happier app where offering gift subscriptions at a discount through the end of this month. Take advantage of that discount by visiting temper
Dot com, slash gift- that is ten percent- one word all spelled out: dot com, slash gift- that does it for
They will see or hear on Monday, with a fresh episode.
Transcript generated on 2020-12-18.