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It's the 10% happier podcast. I'm your host Dan Harris. Hey everybody happy Friday time for a bonus guided meditation

and this one is a bit of an experiment. It's me guiding a meditation taking you

inside the way I personally practice on a daily basis. I did this live

in front of a large audience at our recent meditation party retreat.

You're going to hear me talk a little bit about why I practice this way and then I

will do a rather lengthy maybe 20 minute long guided meditation and then after that you're going to hear me

debrief with 7 a Salasi and Jeff Warren two great meditation teachers with whom

I co-led the aforementioned meditation party retreat. By the way we're going to do two more retreats so you can buy

tickets in the show notes but let me shut up and get into the actual

meditation here we go. There is a difference between what I consider to be a fully trained teacher, somebody who spent months and years cumulatively on silent meditation retreats really getting into the practice on that level and then spending years being

trained to work with people this very sensitive work of getting under the hood of

somebody's mind that is you know I'm married a doctor. She had years of training and most of the

meditation teachers that I know have years of training and I kind of think about it

in that way and I know that is not an experience that I've had.

So I've done a few meditation retreats, etc.

But it's different from the folks with whom I'm sharing the stage.

That being said, I've written a few books about it and I know something.

And so what I thought we would do today is practice the way I actually practice.

You remember those commercials from the 80s where somebody's like

Karen a chocolate bar and trips and ends up in a jar of peanut butter? The two

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