A Practice for Fidgeters, Restless Minds, and Anyone Who Hates Sitting Still | Meditation with Sebene Selassie
10% Happier with Dan Harris
10% Media, LLC
4.6 • 12.9K Ratings
🗓️ 20 March 2026
⏱️ 16 minutes
🧾️ Download transcript
Summary
Let go of your thoughts, stop getting caught in your stories, and try the ancient practice of walking meditation.
Walking meditation is one of the most practical and underrated tools in mindfulness — and in this episode, Dan shares a guided practice from his new audiobook, Even You Can Meditate (co-authored with Sebene Selassie), out now on Audible.
The practice is led by Sebene herself. The premise is simple: walk slowly and deliberately, pay attention to the sensations of each step, and when your mind wanders — just start again. It bridges the gap between formal sitting practice and everyday life, and it's a genuine game-changer for fidgeters, restless types, and anyone who finds stillness unbearable.
In this guided practice, Sebene leads you through:
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Grounding yourself before you take your first step
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Tuning into the physical sensations of lifting, moving, and placing each foot
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Expanding awareness to include your whole body and your surroundings
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Letting thoughts come and go — without getting caught in them
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Closing with a moment of gratitude for your body and this moment of awareness
The Even You Can Meditate (audiobook) by Dan Harris and Sebene Selassie is available now at audible.com/danharris. And mark your calendar for the Even You Can Meditate 5-Day Challenge — running March 23–27 on the 10% with Dan Harris app. Each day features a different guided practice, plus two live online events with Dan and Sebene. Download the app at danharris.com
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Transcript
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| 0:00.0 | This is the 10% Happier Podcast. I'm Dan Harris. |
| 0:18.5 | Hello there. How we doing? I am very excited to share another sneak preview of my new |
| 0:24.0 | audiobook, which is called Even You Can Meditate. It's out right now on Audible. You can grab a copy of the book if you go to audible.com slash Dan Harris. I'll put a link in the show notes so you can easily access it. What you're about to hear is a guided |
| 0:38.5 | walking meditation. Walking meditation is great for a lot of reasons. First, it helps bridge |
| 0:44.1 | the gap between formal meditation practice and the rest of your life, because many of us are |
| 0:49.1 | walking all the time. Second, if you're somebody who finds seated meditation excruciatingly difficult, if you're a fidgeter, if you're restless, if your mind goes haywire, every time you try to sit still, walking meditation can be a game changer. |
| 1:02.1 | I do a lot of walking meditation. |
| 1:04.1 | The basic idea is simple. |
| 1:05.3 | You walk very slowly and deliberately. |
| 1:07.4 | Pay attention to the sensations of each step. |
| 1:10.3 | And then every time you get lost, you start again. |
| 1:12.8 | You will get guided in this practice today by my great friend, Sabine Salasi, my co-author on this |
| 1:18.8 | new audiobook, which again is called Even You Can Meditate. So if you like this guided meditation, |
| 1:23.4 | you should check out the audiobook. We had a lot of fun making it, who worked hard on it. I think |
| 1:28.1 | it's great. Also, check this out. Over on my new meditation app, 10% with Dan Harris, we're going to |
| 1:34.3 | be running a five-day Even You Can Meditate Challenge. It will run from March 23rd through the 27th. |
| 1:41.1 | Each day features a different practice from 7 A, and these practices are good for both |
| 1:45.6 | newbies and experienced people. Plus, during the course of the challenge, Seb and I will do two |
| 1:51.8 | live online events where we will guide a meditation and then take your questions. If you want to join, |
| 1:57.8 | all you have to do is download the app, and you can do that at |
| 2:00.9 | Dan Harris.com. |
| 2:02.2 | Okay, we'll do some walking meditation with Sabineas-A-Slasi right after this. |
... |
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