This Quick Practice Will Make You Feel Lighter | Jay Michaelson
10% Happier with Dan Harris
10% Media, LLC
4.6 • 12.9K Ratings
🗓️ 8 February 2026
⏱️ 14 minutes
🧾️ Download transcript
Summary
A guided loving-kindness meditation from Jay Michaelson that ditches the phrases and uses visualization instead.
If you've done traditional metta (loving-kindness) practice before, you know it involves bringing people to mind and repeating phrases like "May you be happy, may you be healthy." It's a great practice. But sometimes the words can get you stuck in your head—thinking about what would actually make this person happy, or getting into stories about their suffering.
This version takes away the verbal element. Instead, you work with a visualization: imagining a warm, golden light in your heart center that you can extend outward.
Fair warning: this involves imagination. If that makes you roll your eyes, that's fine. But as the Beatles said, "The love you take is equal to the love you make." It's worth a try.
Jay Michaelson is our Teacher of the Month for February. Find more guided meditations and live sessions with Jay throughout the month in the 10% with Dan Harris app.
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Transcript
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| 0:00.0 | This is the 10% half-year podcast. I'm Dan Harris. |
| 0:18.2 | Happy Sunday, party people. How we doing? |
| 0:20.6 | Today we've got a guided meditation from my friend |
| 0:23.4 | Jay Michelson, who's our teacher of the month for February over on the new app that we just |
| 0:29.8 | launched, 10% with Dan Harris. Normally, you have to sign up for the app to get the meditations, |
| 0:35.0 | but we're dropping this one for free. It's a loving |
| 0:37.6 | kindness practice, but with a twist, instead of phrases, you'll be working with a visualization |
| 0:43.0 | here. Please do not worry if you find any of this stuff, Barftastic at first. As Jay says, |
| 0:50.0 | just fake it until you make it. And the fascinating thing is, even if you're skeptical, the way I was at first with this practice, it still works. |
| 0:59.4 | I mentioned my new app. Just want to quickly remind you, you can get it if you head on over to danharris.com. |
| 1:06.6 | We've got a lot of stuff going on there, growing body of guided meditations from amazing teachers like Jay and also Joseph Goldstein, 7A Salasi. I could go on. And we do weekly live video guided meditation and Q&A sessions join the party. We'll get started with some meditation with Jay Michelson right after this. |
| 1:33.4 | It's a new year and I want to recommend a podcast to you hosted by a friend and somebody I really admire. It's called The Happiness Lab with Dr. Lori Santos and she's got a whole series |
| 1:40.3 | running right now that I think will be very useful for anybody interested in using the |
| 1:47.0 | beginning of this year to start healthy habits or end unhealthy ones. |
| 1:51.0 | Many of us feel stuck right now, caught in routines, habits, and thought patterns that are just not working. |
| 1:57.0 | On the latest season of the Happiness Lab, they're diving into the science of getting unstuck, |
| 2:01.7 | improving your energy, embracing change, sparking creativity, and finding more meaning in everyday |
| 2:06.9 | life. Each week features a different expert, Dr. Diana Hill on using your energy wisely, |
| 2:12.5 | Maya Shunker on navigating change, David Brooks on The Power of Connection, George Newman on creative breakthroughs, |
| 2:19.2 | and Bill Burnett and Dave Evans on designing a more purposeful year. If you want 2026 to feel different, |
| 2:25.1 | listen to the Happiness Lab and start the new year with a fresh mindset. |
| 2:30.5 | This guided meditation is a variation on the classic meditation practice of loving kindness. |
... |
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