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

Happy Friday, everybody. As you may have heard, I am in a new phase of my career after a wrenching three-year transition slash divorce.

I am no longer part of the app formerly known as 10% happier. And I'm now trying a bunch of new stuff, both here on the podcast and also on my new substack community, which is called Dan Harris.com.

Specifically here on the pod, as you may remember, we used to bring you guided meditations

from my erstwhile app every Friday, but now we're going to try out a bunch of new stuff.

Sometimes it's going to be an interview with a celebrity.

Sometimes it'll be an older episode from the archives that I want to resurface.

I think I've done nearly 800 episodes and some of those deserve to be reposted.

And very often what we'll be doing on Fridays are super short episodes targeted on a specific issue and taken from the live Q&A sessions that I do over on

Substack. Just to provide some context here, as some of you may know, a couple times a month,

I do a live AMA or Ask Me Anything session over on Substack. It's on video. I lead a short meditation,

and then I take your questions. Sometimes we call this group

the Renegade Sanga. These sessions are mostly just for paid subscribers. So that's your reminder to

become a paid subscriber if you're not already. In the meantime, right here on the pod, we're going to

be regularly giving you some tastes of the AMAs on Fridays, and that's what we're going to be doing today.

In today's session, I'm going to lead a guided meditation, a very simple 10-minute session

that anybody can do. So get comfortable. Let's do this together. Here we go.

All right. Assume the position, everybody. Let's start with a couple of deep breaths.

I like to do straw breathing. So deep, deep breath, in through the nose, and then you want to exhale with your lips pursed as if you're breathing through a straw and the exhale should be two or three times

the length of the inhale. So really take your time with it. And this, let's do three of these

and it really can reset the nervous system, which is useful in so many ways.

Okay, as you finish your three breaths, take your time with them, but as you start to settle, find the right position for your body in the chair, or if you're lying down, that's cool.

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