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

Hello everybody. Today we've got a short guided meditation for my friend Bart Van Mellick,

who is our teacher of the month for January over on the 10% app or meditation app. Fair warning,

nothing dramatic is going to happen here. You're not aiming for bliss or insight or upgrade of your personality.

The practice we're going to do today is simple.

It's about just noticing the body as it is, finding one small place that feels okay.

Not great, just okay.

And then we're going to see what happens when you can relate to that experience with just a little bit of kindness.

So there's no fixing, no forcing, no pressure here.

This is a low-key meditation.

Just a little bit more about Bart.

He's a meditation teacher and psychotherapist who comes at all of this stuff in a very practical way.

He has trained in insight meditation and Buddhist psychology, and he's worked in a very practical way. He has trained in Insight Meditation and Buddhist

psychology, and he's worked in clinical settings with people dealing with stress, anxiety,

and a lot of harsh self-talk. If you want to get more meditations from Bart and many of the

other amazing teachers we work with, check out my new meditation app, 10% with Dan Harris.

You also get this podcast with no ads and weekly live meditation and Q&A sessions with me and many of the aforementioned

teachers. Come join us. We're going to take a quick break and we'll be right back with Bart's

meditation. And take a slow gentle breath in

and as you exhale feel the body landing wherever it is

and let gravity do its work and pause.

Notice the weight of the body being supported by the chair, the floor, the bed.

...