This is the 10% Happier Podcast. I'm Dan Harris.

Hello, my fellow suffering beings, how are we doing today?

We spend so much of our lives stuck in our heads in these toxic, recursive loops, these poisonous curly cues of thought.

This thinking, this mental activity, it really colors how we see the world.

Sometimes it's rose-colored glasses, but more often, I see the world. Sometimes it's rose-colored

glasses, but more often, I'm sad to report, it's shit-colored goggles. And here's the thing.

If you're unaware of how your habitual neurotic thought patterns are coloring your view,

then you're completely owned by all of the nonsense in your head. So in today's episode, we've got a Buddhist

master and an academic who's going to help us get out of our heads and into our bodies. Why?

Because when you do that, when you get out of your head and into your body, which I know is a

major cliche, but when you do that, you're not so owned by your swirling stories and your ancient

grudges. And in this way, you can navigate the world more effectively and more successfully so that

obstacles become opportunities. Guaggu, aka Dr. Jimmy Yu, is the founder of the Tallahassee Chan

Center and a professor of Buddhism and East Asian Religions at Florida State University.

He's the author of several books, including The Essence of Chan, passing through the gateless barrier and silent illumination.

In this conversation, we talk about embodied experiencing, how words and language shape our reality, the practice of wonderment.

We talk about body scan meditations, the importance of relaxation and how to do it if you have

pain, either physical or emotional pain. The four things you need in order for meditation to do

its job, and how to carry all of this into your daily life. He gets super practical on this score.

As always, there's a guided meditation that comes with this episode. It was designed by our teacher of the month,

Christiana Wolf. It's all about short-circuiting your self-limiting stories, the ones that hold you back.

FYI, these meditations are for paying subscribers over at Dan Harris.

...