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. Let's do a bonus meditation.

Often when we're practicing meditation, we're told to focus on something specific like

the breath, sensations in the body or loving kindness phrases. Today we're going to throw

open the doors a little bit and do something called choiceless awareness. You can think

of this as a kind of next level meditation. And your guide is Diana Winston. She's the

director of mindfulness education at UCLA's Mindful Awareness Research Center and the author

of the little book of being. Here we go now with Diana Winston.

Hi, this is Diana. As you find a comfortable posture closing your eyes if you wish, notice

how you're doing in this moment. Be curious about your body and mind. Take some breath.

Try to maintain an attitude of kindness of settling into your own sense of being. It's

right here for you in every moment. This human capacity to be aware. Starting with focused

awareness, bring your attention to your meditation anchor. That would you always return to.

If your anchor is your breath, receive your breath in your abdomen, chest or nose. Feeling the

sensations of breathing. One breath ends. The next begins. One breath ends. The next breath

...