Antidote to Overwhelm | Bonus Meditation with Oren Jay Sofer

10% Happier with Dan Harris

10% Media, LLC

Dan Harris, Health & Fitness, Mindfulness, Dharma, Mental Health, Meditation

4.6 • 12.2K Ratings

🗓️ 13 November 2020

⏱️ 8 minutes

🔗️ Recording | iTunes | RSS

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Summary

Take the edge off out-of-control overwhelm and gain some agency in how you respond when everything feels like it’s crashing down. About Oren Sofer: Oren Jay Sofer teaches mindfulness, meditation and Nonviolent Communication. He has practiced meditation since 1997, beginning his studies in Bodh Gaya, India and is a long-time student of Joseph Goldstein, Michele McDonald, and Ajahn Sucitto, and is a graduate of the IMS/Spirit Rock Teacher Training program. He holds a degree in Comparative Religion from Columbia University and is the author of Say What You Mean: A Mindful Approach to Nonviolent Communication. We hope you enjoyed this meditation. If you're thinking, "You know, I could've kept going for another five or ten minutes," I encourage you to check out the Ten Percent Happier app, where you'll find this same meditation in different lengths to suit your practice. Your subscription cost directly supports our wonderful teachers and allows them to dedicate their time to teaching the life-changing skill of mindfulness. As an added incentive, we've got a special discount for anyone new to the app. To claim your discount, visit tenpercent.com/bonus. If you're an existing subscriber, we thank you for your support. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Transcript

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0:00.0	You're listening ad free on Wondry Plus.
0:03.0	Hey, it's Guy Ross here and on my podcast how I built this, I talked to the founders behind some of the world's biggest companies.
0:09.0	And together we discuss all of the skills they learned along the way, like confronting big challenges head on and how to lead through uncertainty.
0:18.0	So check out how I built this on Amazon Music or wherever you get your podcasts.
0:25.0	From ABC, this is the 10% happier podcast. I'm Dan Harris.
0:33.0	Hey guys, it's Friday, so it's time for a bonus meditation.
0:39.0	And this one comes from Orrin Sofra, who's one of the core teachers in the 10% happier app.
0:45.0	And you can think about this practice that Orrin is serving up today as a kind of antidote to overwhelm these are.
0:52.0	I don't need to tell you these are or can be at least overwhelming times.
0:57.0	So Orrin to the rescue.
1:00.0	Hey, this is Orrin.
1:03.0	If you're listening to this, I'm guessing you're in a hard place right now.
1:08.0	So before I say anything else, I want to honor the fact that you're here taking a concrete step to seek support with what's happening instead of trying to go it alone.
1:21.0	For this practice, find a position that feels as comfortable and easeful as possible.
1:28.0	You can gently close your eyes or keep them open if you prefer.
1:37.0	Begin by taking a few slow, deep breaths.
1:42.0	Breathe in through your nose.
1:47.0	And then breathe out through your mouth.
1:50.0	As you breathe out, let yourself exhale in a thin, slow stream of air.
1:58.0	And feel any sense of settling or ease on the exhalation.
2:10.0	Then let your breathing return to normal and begin to feel the weight of your body resting.
2:17.0	Bring your attention to the simplicity of feeling this steady, solid support beneath you.
	...

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