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. Hey gang happy Friday. It's bonus meditation

time. If you've been listening to our episodes this week, you know that we've been focusing

on sleep. Why you probably aren't getting enough of it and how to do it better. One

technique that both of our interviewees mentioned was meditation. So today we've teed up one

of our popular sleep meditations from the 10% happier app. It comes from Anishka Fernandipoli

who has trained in Buddhist meditation for over 30 years and is not only a teacher but

also a leadership coach bringing Eastern practices to modern Western life. Here we go now

with Anishka. Hi this is Anishka. So in this practice we'll do a quick body scan. Just

going through the body and relaxing. So you can lie down, lie yourself to be in a comfortable

posture and you can feel yourself connected to the bed or the floor, the sofa, whatever

surface you're on. Can gently close your eyes and allow yourself to relax. We'll move

through the body, just relax in each part as we go. So first you can notice the face

and the head. See if there's any tension that's there that you can relax. Sometimes it's

helpful to do that on the out breath, breathing in and then as you breathe out, just allow

...