This is the 10% happier podcast. I'm Dan Harris.

Happy Sunday, everybody. Hope you having a good weekend.

Welcome back to our Sunday installment with our teacher of the month.

This month, it's Kyra Jewel Lingo.

Today she's going to tackle a question I get a lot, both when I'm giving speeches and when

I'm looking at your comments online.

And the question is, how do I meditate when I'm in the midst of like a really powerful, difficult emotion,

anxiety, grief, you name it. Kaira has some really practical, very, very helpful thoughts on this

question. So you're going to hear that in this brief episode. Before we dive in, I just want to

remind you that Kaira has been our teacher of the month in August, which means that she's

creating customized guided meditations that go with all of our Monday, Wednesday episodes.

The idea, as you've often heard me say, is that these meditations help you pound the wisdom from the podcast into your neurons in an abiding way.

Kyra has been creating those meditations all month. I'm really grateful to her for making all those meditations. And I'm very happy to announce that this is really going to become a permanent part of our workflow. We were experimenting with it for the past few months. But now we're really just going to make it a thing we do. So if you're a paying subscriber, you'll get guided meditations to come with all of our

Monday, Wednesday episodes. And that's not all. As you know, or as you may know, I've been doing

live guided meditations a couple times a month, once a month, twice a month for the last 11 months or

so. And they've been really fun, lots of great attendance and lots of great responses. So we're now going to do them every week.

Starting Tuesday afternoon, September 2nd at 4 o'clock Eastern, that'll be the first of our weekly

sits. We're now going to do them every Tuesday at 4 o'clock Eastern. And the first one will be

with me and Vinnie Ferraro, who will be our teacher of the month in September. And so every

Tuesday at 4 o'clock, either I will be doing a live guided meditation or the teacher of the month

will be doing it or both of us. This is something I've wanted to do for a long time to create a

community. I think this is an aspect of the Dharma, in Buddhist terms we call community a sangha. This is an aspect of the Dharma or meditation that we call community asanga. This is an aspect of the

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