What if we told you that joy doesn’t have to be an accident? Learn how to develop joy in this guided session from Sebene.
About Sebene Selassie:
Growing up, Sebene felt like a big weirdo. Born in Addis Ababa, Ethiopia and raised in white neighborhoods in Washington, D.C., she was a tomboy Black girl who loved Monty Python and UB40. She never believed she belonged. Thirty years ago, she began studying Buddhism as an undergraduate at McGill University where she majored in Comparative Religious Studies. Now, Sebene is a teacher, author, and speaker who teaches that meditation can help us remember our inherent sense of belonging, that our individual freedom affects absolutely everyone and everything, and that our collective freedom depends on each and every one of us. Sebene is a three-time cancer survivor of Stage III and IV cancer.
To find this meditation in the Ten Percent Happier app, you can search for “Joy,” or click here: https://10percenthappier.app.link/content?meditation=8ab8948a-d112-423a-bf8b-78f1e6e2b291.
This is an unofficial transcript meant for reference. Accuracy is not guaranteed.
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,
Transcript generated on 2021-10-07.