From ABC this, is the ten percent happier podcast, I'm Dan Harris? I don't know about you, but for me one of the most difficult hindrances in meditation is restlessness. Restlessness can come in at least two forms. There's psychological restlessness, where you just kind of have this go, go, go, go mentality before me. What's even more difficult is physical restlessness, just I think the my jewish grandmother would have called is Shaquille KISS ants and the pants of a kind of reminds me of that for me My experience is not dissimilar to what I imagine that torture device in that movie, the princess bride, was like I just it. Just cavack crawling out of my own skin anyway, to the rescue rides Joseph Goldstein, the great meditation teacher

A good friend and he's gonna do a guide imitation. Now on how to deal with the hindrance of restlessness on the cushion. So here we go low. This Joseph restlessness or agitation is one of the most common obstacles in meditation practice. We might feel it as an agitated energy in the bar. And we can sit still there also obvious restless states in the mind, getting lost in different types of thoughts, feeling them perhaps as an in turmoil or whirlwind. If we can become mindful of these experts

it is, however, then they simply become another object of medication. So, let's give it a try, settle into a comfortable sitting, posture gently, close your eyes, relax the shoulders said and now you're sitting. As you settle into the awareness of the body. Become aware of the sensations of the body breathing breathing in

No, you breathing in breathing out no you're breathing out.

We practise working with restlessness by first simply noticing, when it is present in the body in the mind becoming mindful of the restlessness itself here, a soft mental note of restless restless can be helpful. We can open to the physical energies, the physical sensations in the body, the direct

and stations are restlessness. We might perhaps also notice a kind of scattered nets in the mind.

As we become mindful of restlessness, rather than lost in it or caught up in it, the mindfulness itself starts to bring the factors of concentration and energy into balance. We can settle back be aware of the whole body and simply feel and notice. The. Whirlwind of physical and mental energy.

As a scattered dispersed, mine begins to settle on our present moment. Experience we go from restlessness to restfulness and practise continues to deepen. When you ready, you can slowly open your eyes and reconnect with. World around you wish. You much ease in your body and ease in your mind. Thank you for your practice. See you next time,

Sir Joseph everything you know, I could have done that meditation for five or ten minutes. Why not check out the ten percent happier app where you will find this very same meditation, indifferent lengths to suit your practice? Your subscription costs directly supports are wonderful teachers and allows them to dedicate all. Time to teaching meditation. We'll see you back here on Monday, with a brand new episode, we're launching a series on hope, we're talking about hope as a skill in these still tenuous times, and my first guests in the series will be the amazing George Mumford, see them the english date when it was too much looking down, and I think it was a little too there. How do you feel about in a much better earthward from best case studios and ABC Audio, listened to in plain sight, Ladybird Johnson, a new path.

About the power of a political partnership, one that somehow it doesn't show up? In the many many accounts of Lyndon Johnson presidency told through lady birds? Own audio diary and available now on apple pie casts or your favorite podcast out.