The show is monitored by better help instead of new year new you this january. Why not think about some of things you're already doing right and expand from their. Maybe you finally organised one part of it, His face, and now you want to tackle another or maybe you've got that exercise Have it down now, you want to look at your nutrition habits. Therapy can help you identify your strength so that you can make changes that actually stick one of the things I've wrestled with for many years very publicly. His anxiety, I've made some great strides over the last year, especially through exposure therapy. For us before but I use my weekly therapy sessions as a way to hold on those gains going forward. The extremely helpful, if you think it of starting therapy give better

help try its entirely online designed to be convenient, flexible and suited. Your schedule celebrate the progress you ve already made visit better helped outcomes lash happier today to get ten percent off your first month. That's better help, hd lp dotcom, slash happier. this? Is the ten percent happier podcast dan harris, happy sunday, everybody time for a book his meditations arrive at you, but one of the many things I have struggle with in my life is a kind of Of loading when I see aspects of my character that I am not proud of you. No anger! Hatred, greed jealousy! When I noticed that I'm in one of those modes, I can tell myself all story than a monster, so

day we're gonna, do a meditation specifically designed to help. You have a different relationship to these aspects of your character, because we all have- and this meditation comes from a great teacher by the name of dawn. Mauricio I should say gone is one of the featured teachers, for the imperfect meditation challenge, which is happening right now over on the ten percent happier app, that's a free fourteen day challenge host. by my friend and colleague, Mathieu hepburn, and if you whose don ratio, and also another great teacher car alai who Has been on the show before, but back to dawn,. She had been practicing meditation since two thousand five she's completed many teaching programmes, including the spirit rock four year teaching programme and she's.

East in canada. Here we go now with don ratio hi. This is done some days. The thought of becoming your own friend can feel impossible, while other days it just feel selfish Either way, it's easy to care for everyone else at the expense of our own needs. Yet it's imperative that we start with ourselves. miss loving kindness, meditation inspired by susan fiber. You offer loving wishes to the many. Different parts of yourself, your imperfections, contradictions, multitudes and all let's get started,

Begin in a position that expresses the loving kindness you have or wish to have, let your body relax and be at rest. Start by bringing to mind an image of yourself in your ordinary form, this is the you. but your most familiar with the version of it. Have you seen the mirror.

You can imagine yourself in your mind's eye or get a felt sense of yourself as you repeat the following phrases: silently or out loud at your own pace. May you be happy and healthy? May you be safe? May you live with ease.

Let any feeling arise with the words, even if they may seem contradictory to this practice at first. Next bring to mind the version of you that is lovable or loved. ending on how you feel right now may be hard to feel into this, in which case You can consider borrowing the eyes of some one in whose capacity to love you trust.

Whether you know them or not, this could be a mentor. A friend or a loved one, an ancestor or spiritual teacher may be happy and healthy may be safe. Me. You live with ease.

Finally, bring all of these seemingly contradictory pieces together that make up this unique, unnecessary expression of life. That is you an offer, loving kindness to all of you.

May you be happy in healthy may be safe. We live with ease gently open your eyes or lifted. He is slowly taken shapes light, while also turning into how you feel now, thanks for giving this practice, try see you next time

big. Thank you to dawn. You could find more meditations like this one over on the ten percent happier aft just download the app wherever you get your ass to get started. If you, like ten percent, have you I hope you do you can listen early and ad free right now, by joining one replace, wondering app or on apple pie casts prime members listen ad free on amazon music before you go? Tell us about yourself by filling up a short survey at wondering dot com, slash servant.