Well done. You've sorted through the embarrassment of riches that is the modern podcast landscape

and found me Rob Briden on my podcast. In this series of Briden and I talk to among

others Harry Hill, Ben Elton, Charlotte Church, Steve Cougan and Dame Harriet Walter.

And that's just a few. We tend to chat for about 45 minutes to an hour never longer.

It's terrific conversation, reminiscent where appropriate and exchange of anecdotes.

So do join me Rob Briden wherever you get your podcasts. New episodes of Briden and

are available early and ad free on Amazon Music or by subscribing to Wondery Plus in Apple

Podcasts or the Wondery app.

This is the 10% happier podcast. I'm Dan Harris. Hey, hey, happy Friday bonus meditation

time. Today we're taking aim at self criticism, self judgment, kicking your own butt, telling

yourself all kinds of stories about how worthy you are, et cetera. Our teacher, DuJour

is Diana Winston, the director of mindfulness education at UCLA's Mindful Awareness Research

Center and the author of a book called The Little Book of Being. Here we go now with Diana.

Hi, this is Diana and this is a meditation to explore how to work with thoughts and feelings

of unworthiness. Most of my students and really everyone I know suffers from self critical

thoughts and deeper feelings of unworthiness. The good news is that you're not alone and

mindfulness can offer helpful tools to work with these very normal types of thoughts or

feelings. We typically work mindfully with the thoughts connected to unworthiness, self

criticism and self judgment, as well as cultivate more compassion for ourselves and the

recognition of our shared humanity. So let's give it a try. We can begin by settling

back into a comfortable, relaxed position. Your back can be upright but not rigid or tight,

hands resting wherever they're comfortable. Feel free to close your eyes or keep them

...