This is the ten percent happier back ass, I'm Dyin Harris Haggling, Happy Friday before we dive into today's bonus meditation. So personal and professional news, as you may have heard, I recently left my job as an anchor at ABC News to focus full time on ten percent happier both this broadcast and are companion meditation up. I had torn amazing years at ABC News, I got to travel all over the world and witness history in real time. I'm also beyond grateful for the fact that my bosses supported my wacky little meditation side hustle so robustly and then graciously agreed to. Let me step aside when it was clear that that was the right thing for me to do. I'm incredibly, Added to triple down on all things, teepee age, we had a lot of note.

I'm all view about ways. We can up our game in various ways we ve been listening: and so were working really hard on things like creating more meditation challenges, bringing our podcast guests into the app to teach you how to apply inside you here on the show and a few other things that I can't share just yet, but I'm pretty sure you're gonna love. One thing you may notice here in the pie cast. Is that we will continue to run adds including some different kinds of adds, some of them read by me The goal here, as you, my guess, is to make sure that this recent turn in my career trajectory doesn't end up with me, living in a flophouse in Duluth at an inn joke for any. red temperature happier anyway. As a reminder, you can always get the ad free version of the podcast over on the ten percent happier app when you subscribe.

I feel incredibly lucky to get to continue this work, and I want to say thank you to you are listeners and subscribers for being here and making it all past let me now go ahead and set up today's bonus meditation and I'm going to do so with a question. The question is: is there a difference between joy and happiness? Here's another question: can we access joy right now in this moment, no matter what else is happening in our lives in today's meditation, our teacher do your seventy Selassie answers. Yes and yes, seven is a gifted meditation teacher she's, an extremely popular teacher on the ten percent happier app where she leads. These stress better course, she's. Also the author of an excellent book called you belong in three time cancer serve.

ever and a very good friend of mine? So here we go with said hi. This is seven eight and this is a meditation to help cultivate joy, way. I think of joy is that its different unhappiness happiness Has an opposite unhappiness to me is a state of being that can happen. Even when things are difficult, I think when my mom was dying such hard moment, but Joy in being able to be there with her in her final moments, the happy. But there was joy. Joy is possible in any moment joy is appreciating the good at any moment, pushing away or denying what might be unpleasant.

Joy is the emotional equivalent of glass half full. This matter Patients will have you making facial expressions and even sounds so if that makes you feel awkward you might want to be in a private space to do this one so let's see how we can cultivate join any moment. Find a comfortable position: he did or even lying down and see. If you can, and a balance between being alert and relaxed. If you're comfortable, closing your eyes, you can, Them now or keep them but with a soft focus on one point,.

Let's begin by spending a few moments, gathering our awareness and allowing mind to settle. as he rest awareness on the body. Can you connect to the breath as a way to anchor and gather your attention? Take a deep and hell and a deep exhale. And find the breath wherever it's easier, to follow.

Any time through this meditation, you can rest. Your awareness on the breath is away to reconnect to the body into the moment. If your mind gets lost. And how do you feel in this moment? Can you ask yourself what. Happening right now,. What do you notice in the mind her with your emotions? How does your body feel.

Not changing or trying to fix anything for now, just notice without judgment. Remember mindfulness paying attention to the present moment on purpose without judgment. and we're going to learn how to pay attention not only to what our default habits have us paying attention to. What. So to cultivate new ways of paying attention to notice the Joy, that's possible in any moment, let's begin By thinking of something that makes you smile. Maybe something nice that happen to.

Or something kind you did for someone else, maybe Picturing the face of someone who always makes you happy. Remembering a joke. Scientists have shown that smiling releases the feel good Neuro, transmitters, dopamine, endorphin serotonin. All are released when a smile flashes across your face but dont believe them. So I'll see, how does it feel. Do you feel any change in your body. in your mind, mood. Even if it feels awkward, it probably does see if you.

smile right now, while listening to this take a deep breath in And now in the exhale like yours, really smile, how does it feel. Ok, now we're going to laugh I know I know I'm not that funny So how am I gonna get you to laugh while you're gonna figure. There is a reason why they say laughter is the best medicine stuff. Show that a sense of humor decreases stress. can lower mortality rates. There is even something called laughter yoga. I don't worry. I won't make you do that right now, but I, I'm going to try to get you to laugh.

if there's already something that makes you get call you can bring to mind if thing comes to mind, are going to start a fake laugh like this ha ha ha. I like this ha ha ha ha ha ha. And can you let the smile that might be there are, there

wants to arise, just be there. How does that feel. As we on this meditation noticing any feelings of joy, that might be I think in the body where do you feel that.

Maybe in a sense of relaxation or ease. Some warmth, their energy in the belly your chest maybe that smile again across the face. Really allowing them to settle into the body the priest

hearing this capacity. We have in any moment. Cultivating too, I can take practice. Especially when we have a lot of challenges and stress in our lives, remember Possible to find joy in any moment when you're ready, you can open your eyes. You can orient the space around you

can carry this capacity for joy with youth throughout the day. Thank you for doing this silly. And find meditation see you next time they deserve Was he right back here on Monday for a brand new episode with J Michaelson Part, two of our series on climate change or eco anxiety and Jays gonna come to the table with some, provocative thoughts.