A Simple Guided Meditation from Dan | Live from the Renegade Sangha
10% Happier with Dan Harris
10% Media, LLC
4.6 • 12.2K Ratings
🗓️ 23 May 2025
⏱️ 16 minutes
🧾️ Download transcript
Summary
We asked not too long ago in the chat on our Substack community – which you can find at DanHarris.com – about what kinds of things you’d find useful as Friday bonus episodes, and one of the things we heard was: more guided meditations, please. So today, we are happy to oblige with this short meditation that I led, as part of our semi-regular live gatherings of the Renegade Sangha on Substack. Twice a month, paid subscribers are invited to join me, live, for a little guided meditation, then I take your questions. It’s been so much fun to hear from you, and to help you hear from each other.
Today’s guided meditation is taken from our sangha gathering on April 23. It’s super simple and good for both beginners and experienced meditators alike.
If you enjoyed that and would like more opportunities to meditate together, here’s what we’ve got coming up for you in June:
- on the podcast, we’re bringing back our series Get Fit Sanely, where we talk about how to take care of your body without losing your mind – you’ll hear about nutrition, exercise, rest, and more, all with a lens of self-compassion
- and we’re super excited about this: friend of the pod and ace meditation teacher Cara Lai will be creating a month of bespoke meditations, each one tailored to an episode of the podcast, exclusively for paid subscribers at DanHarris.com. This is something we’ve been wanting to offer for a long time and I’m thrilled that we’re finally doing it.
Visit DanHarris.com for all the details
Transcript
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| 0:00.0 | This is the 10% happier podcast. |
| 0:06.7 | I'm Dan Harris. |
| 0:27.4 | Hey, everybody, happy Friday. We asked not too long ago in the chat over on our substack community, which you could find at Dan Harris.com, we asked in the chat about what kinds of things people want us to drop |
| 0:33.3 | on Fridays as bonus episodes. |
| 0:35.7 | And one of the things we heard very consistently was more guided |
| 0:39.0 | meditations, please. So today, we're going to oblige with a short meditation led by me. My name is |
| 0:46.3 | Dan. Nice to meet you. This is a meditation that comes from one of the semi-regular live gatherings |
| 0:52.9 | that I host over on Substack. |
| 0:56.5 | Twice a month, paid subscribers are invited to join me live for a little guided meditation. |
| 1:01.2 | Then I take your questions. |
| 1:02.8 | I love these sessions. |
| 1:04.0 | They're really easy and fun for me. |
| 1:06.1 | And people seem to be enjoying them. |
| 1:08.0 | In fact, all this week, every day this week, I've been doing a live |
| 1:12.1 | series focusing on the Brahma Viharas. These are four qualities of mind, for accompanying |
| 1:19.6 | styles of meditation that are designed to help you cultivate these qualities of mind. |
| 1:25.6 | They are loving, kindness, compassion, equanimity, and sympathetic joy. |
| 1:29.6 | I've loved doing these live meditations this week, and we're working on doing much more live |
| 1:34.9 | stuff online in the near future, so let us know what you think. Anyway, today's guided meditation |
| 1:39.4 | is taken from one of our sangha gatherings back on April 23rd. |
| 1:44.4 | It's very simple. |
| 1:45.5 | It's good for both beginners and experienced meditators. |
... |
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