Well done. You've sorted through the embarrassment of riches that is the modern podcast landscape

and found me Rob Briden on my podcast. In this series of Briden and I talk to among

others Harry Hill, Ben Elton, Charlotte Church, Steve Cougan and Dame Harriet Walter.

And that's just a few. We tend to chat for about 45 minutes to an hour never longer.

It's terrific conversation, reminiscent where appropriate and exchange of anecdotes.

So do join me Rob Briden wherever you get your podcasts. New episodes of Briden and

are available early and ad free on Amazon Music or by subscribing to Wondery Plus in Apple

Podcasts or the Wondery app.

This is the 10% happier podcast. I'm Dan Harris. Happy Friday everybody. It's bonus time.

I think a lot of us might find it way easier to muster compassion for our friends or family

or even people we see on the news than for ourselves. But being cooler with yourself

has massive benefits not only for you but for everybody in your orbit. And there's

a lot of research to back this up. So today we're going to turn it over to meditation teacher

Orin J. Sofer for one technique that really could help in this regard. Orin is one of

the more popular teachers over on the 10% happier app. He teaches mindfulness meditation

and also nonviolent communication in secular and Buddhist contexts. He's also a long time

student of Joseph Goldstein, Michelle McDonald and Ajahn Sucito and a graduate of the IMS

Spirit Rock, the Pasina teacher training. Speaking of communication, he is, I should say,

the author of a book called Say What You Mean, a mindful approach to nonviolent communication,

a practical guidebook for having more effective satisfying conversations.

Okay, enough out of me. Here we go now with Orin. Hey, this is Orin.

In this meditation, we'll explore a way of finding some care and tenderness for ourselves called

...