Ten Percent Happier Meditation

Ten Percent Happier Meditation


Calm, Relax, Insights & Sleep


FreeOffers In-App Purchases

2024.2for iPhone, iPad and more
9.5
26K+ Ratings
10% Happier Inc.
Developer
216.7 MB
Size
Jan 30, 2024
Update Date
Health & Fitness
Category
4+
Age Rating
Age Rating
4+
Apps in this category do not contain restricted content.
9+
Apps in this category may contain mild or occasional cartoon, fantasy or real-life violence, as well as occasional or mild adult, sexually suggestive or horrifying content and may not be suitable for children under 9 years of age.
12+
Apps in this category may contain occasional mild indecent language, frequent or intense cartoon or real-life violence, minor or occasional adult or sexually suggestive material, and simulated gambling, and may be for children under 12 years of age.
17+
You must be at least 17 years old to access this App.
Apps in this category may contain frequent and intense offensive language; Frequent and intense cartoon, fantasy or realistic violence: frequent and intense adult, scary and sexually suggestive subjects: as well as sexual content, nudity, tobacco, alcohol and drugs, may not be suitable for children under 17 years of age.
Ten Percent Happier Meditation Screenshots
Ten Percent Happier Meditation posterTen Percent Happier Meditation posterTen Percent Happier Meditation posterTen Percent Happier Meditation posterTen Percent Happier Meditation posterTen Percent Happier Meditation posterTen Percent Happier Meditation posterTen Percent Happier Meditation poster
Ten Percent Happier Meditation posterTen Percent Happier Meditation posterTen Percent Happier Meditation posterTen Percent Happier Meditation posterTen Percent Happier Meditation posterTen Percent Happier Meditation posterTen Percent Happier Meditation posterTen Percent Happier Meditation poster

About Ten Percent Happier Meditation

Our guided meditations, videos, talks, and sleep content will help you build (or boost) your meditation practice, and stick with it.

WHAT’S INSIDE:

- Video and meditation combos that make it fun and straightforward to learn to meditate.
- A library of 500+ guided meditations on topics ranging from anxiety to parenting to focus, ensuring that you can find exactly the right meditation for the moment.
- A sleep section filled with relaxing meditations that make it easy to fall (and stay) asleep.
- Bite-size stories, wisdom, and inspiration that you can listen to while on the go - for those moments when you’re not feeling like meditation but want some mindfulness.
- New content released weekly to keep meditation from becoming a chore.
- Quick meditations that fit into your busy life—during your commute, lunch break, etc.

PRESS:

** #1 Top listed app in New York Times ‘How to Meditate’ guide
** #1 in Apple’s ‘New Apps We Love’
** Featured on The Daily Show, Good Morning America, Nightline, The Rachael Ray Show, and more.

SUBSCRIPTION PRICING AND TERMS:

If you’d like to unlock full access to our 500+ videos and guided meditations, we offer auto-renewing monthly and yearly subscription membership options. If you select an auto-renewing subscription membership option, payment will be charged to your iTunes Account at confirmation of purchase and your Ten Percent Happier subscription will automatically renew (at the duration selected) unless auto-renew is turned off at least 24 hours before the end of the current period; your credit card will be charged for renewal through your iTunes account within 24-hours prior to the end of the current period. You can turn off an auto-renewing subscription at any time from your iTunes Account Settings but refunds will not be issued for any unused portion of the term. Any unused portion of a free trial period, if offered, will be forfeited when you purchase a subscription, where applicable. For more information on our terms of service and privacy policy, please visit http://www.tenpercent.com/terms-of-service OR http://www.tenpercent.com/privacy-policy/

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About the 10% Happier book:

In his #1 New York Times bestseller, 10% Happier, ABC news anchor Dan Harris explores how his on-air panic attack in 2004 prompted him to search for a better way to deal with the voice in his head and be less yanked around by his emotions. Spoiler alert: he found meditation.

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About the Ten Percent Happier podcast:

In his top-ranking podcast, Dan talks with smart people about whether there's anything beyond 10%. The podcast explores whether you be an ambitious person and still strive for enlightenment and inner peace.

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Ten Percent Happier integrates with the Apple Health app.

If you’re enjoying the app, please (re)post a review. It really helps!

Questions/technical support? Please email us at support@tenpercent.com.

Follow us on Twitter: @10percent, Facebook: @tenpercenthappier, Instagram: tenpercenthappier
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What's New in the Latest Version 2024.2

Last updated on Jan 30, 2024
Old Versions
With this update, you may just want to meditate with your eyes open. (And that’s OK.) This release contains some visual upgrades to elevate your meditation experience, including an enhanced meditation player.

Oh, we’ve also gentle captured & released some annoying bugs into the wild and made performance improvements.
Show More
Version History
2024.2
Jan 30, 2024
With this update, you may just want to meditate with your eyes open. (And that’s OK.) This release contains some visual upgrades to elevate your meditation experience, including an enhanced meditation player.

Oh, we’ve also gentle captured & released some annoying bugs into the wild and made performance improvements.
2024.1
Jan 26, 2024
With this update, you may just want to meditate with your eyes open. (And that’s OK.) This release contains some visual upgrades to elevate your meditation experience, including an enhanced meditation player.

Oh, we’ve also gentle captured & released some annoying bugs into the wild and made performance improvements.
7.0.1
Dec 6, 2023
Notice something different? Good, this meditation thing is working! In this release, we are bringing you new meditations and timely collections (hello, holiday pack), alongside an update to the look of our app. It’s the Ten Percent Happier you know—with a bit more vibrance and joy. Don’t worry—all your favorites are exactly where you left them (no changes to our navigation or your profile).

~~Excerpted from “Pain x Resistance = Suffering” by Sebene Selassie~~

This may sound weird, but meditation has taught me that you can have joy even when you have pain.

In the beginning, most of us start meditating to eliminate our pain. I know I did. I wanted to get rid of my sadness and fear. But meditation doesn’t eliminate pain -- it eliminates suffering.

What’s the difference?

There’s a saying in meditation circles that Pain is inevitable. Suffering is optional.

For more, visit https://www.tenpercent.com/meditationweeklyblog/the-difference-between-pain-and-suffering.
7.0.0
Dec 4, 2023
Notice something different? Good, this meditation thing is working! In this release, we are bringing you new meditations and timely collections (hello, holiday pack), alongside an update to the look of our app. It’s the Ten Percent Happier you know—with a bit more vibrance and joy. Don’t worry—all your favorites are exactly where you left them (no changes to our navigation or your profile).

~~Excerpted from “Pain x Resistance = Suffering” by Sebene Selassie~~

This may sound weird, but meditation has taught me that you can have joy even when you have pain.

In the beginning, most of us start meditating to eliminate our pain. I know I did. I wanted to get rid of my sadness and fear. But meditation doesn’t eliminate pain -- it eliminates suffering.

What’s the difference?

There’s a saying in meditation circles that Pain is inevitable. Suffering is optional.

For more, visit https://www.tenpercent.com/meditationweeklyblog/the-difference-between-pain-and-suffering.
6.32.0
Oct 10, 2023
In this update, we added a way to track download progress, and made some behind-the-scenes improvements.

~~~Excerpted from "Finding Peace with Work," by Dr. Susan Pollak~~~

For those of us who need to show up at work everyday to support ourselves and others, how can we find a balance that minimizes the cost to our physical and mental health? Three things can help….

Strong Back, Soft Front

Bring attention to how your body feels throughout the day. Roshi Joan Halifax has an expression that I find both anchoring and balancing: “strong back, soft front.” This means to check in and feel your innate strength and dignity, perhaps standing or sitting up a little taller. And at the same time, notice where you can soften, perhaps bringing more relaxation to your body as you let your senses open to what’s around you.

For more, visit https://www.tenpercent.com/meditationweeklyblog/finding-peace-with-work
6.31.0
Sep 27, 2023
We fixed several bugs to enhance compatibility with iOS 17 and make the media playback experience smoother. We also enabled offline Unguided Timer sessions to count towards your stats.

~~~Excerpted from "How to Be Kinder to Yourself, Simply," by Diana Winston~~~

Mindfulness: Notice Judgment

First, you can start cultivating self-compassion any time you meditate by mindfully noticing if you’re being judgmental of yourself. Do you think you’re not meditating in the right way? Do you think you’re not a good meditator? Or maybe you’re being judgmental about something else going on in your life. The first step to working with judgmental thoughts is to begin to notice them.

When you notice a self-judging thought arising in the course of the day or as you’re meditating, see if you can label it in your mind as “judging” or “self-judgment.” We label this not to judge ourselves for judging (!) but to make conscious the fact that our mind is engaged in judging right now, so that we can respond appropriately. There is actually a lot of freedom in being able to notice these voices coming and going. We don’t have to be caught by them. They are thoughts passing through like clouds in the sky.

For more, visit https://www.tenpercent.com/meditationweeklyblog/three-steps-toward-self-compassion
6.30.0
Sep 13, 2023
In this release, we made several visual improvements and bug fixes. We also added the ability to delete any past session by swiping left on it in your History, and some improvements to keep your mindful minutes synced to Apple Health.

~~~Excerpted from "How to Be Kinder to Yourself, Simply," by Diana Winston~~~

Mindfulness: Notice Judgment

First, you can start cultivating self-compassion any time you meditate by mindfully noticing if you’re being judgmental of yourself. Do you think you’re not meditating in the right way? Do you think you’re not a good meditator? Or maybe you’re being judgmental about something else going on in your life. The first step to working with judgmental thoughts is to begin to notice them.

When you notice a self-judging thought arising in the course of the day or as you’re meditating, see if you can label it in your mind as “judging” or “self-judgment.” We label this not to judge ourselves for judging (!) but to make conscious the fact that our mind is engaged in judging right now, so that we can respond appropriately. There is actually a lot of freedom in being able to notice these voices coming and going. We don’t have to be caught by them. They are thoughts passing through like clouds in the sky.

For more, visit https://www.tenpercent.com/meditationweeklyblog/three-steps-toward-self-compassion
6.29.0
Aug 21, 2023
Improved Unguided Timer experience

~~~Excerpted from "How to Meditate on Your Breath," by Diana Winston~~~

You don’t need to breathe a special way

First, in most forms of mindfulness meditation, resting the attention on the breath doesn’t mean changing the breath.

Now, in some meditative and yogic practices – pranayama, for example – you do breathe in a special way, perhaps modulating the length of inhales and exhales. There are even forms of mindfulness meditation that involve lengthening the breath to increase calm. These are very helpful!

But most basic mindfulness practices involve the unregulated, natural breath, just as you find it. Attending to the ordinary breath teaches us to be mindful of things as they are. We learn not to try to control our experience, but to let it unfold, exactly as it is, so that we can learn to recognize it, accept it as what it is, and investigate it. If the breath is deep, let it be deep. If it’s shallow, let it be shallow. In this way, you gain skills in observation and acceptance rather than control.

In general, mindfulness is essentially receptive rather than active. You’re not forcing the breath, not changing it, not manipulating it. You’re noticing what’s there.

For more, visit https://www.tenpercent.com/meditationweeklyblog/how-to-meditate-on-your-breath
6.28.0
Aug 14, 2023
Bug fixes and improvements.

~~~Excerpted from "How to Meditate on Your Breath," by Diana Winston~~~

You don’t need to breathe a special way

First, in most forms of mindfulness meditation, resting the attention on the breath doesn’t mean changing the breath.

Now, in some meditative and yogic practices – pranayama, for example – you do breathe in a special way, perhaps modulating the length of inhales and exhales. There are even forms of mindfulness meditation that involve lengthening the breath to increase calm. These are very helpful!

But most basic mindfulness practices involve the unregulated, natural breath, just as you find it. Attending to the ordinary breath teaches us to be mindful of things as they are. We learn not to try to control our experience, but to let it unfold, exactly as it is, so that we can learn to recognize it, accept it as what it is, and investigate it. If the breath is deep, let it be deep. If it’s shallow, let it be shallow. In this way, you gain skills in observation and acceptance rather than control.

In general, mindfulness is essentially receptive rather than active. You’re not forcing the breath, not changing it, not manipulating it. You’re noticing what’s there.

For more, visit https://www.tenpercent.com/meditationweeklyblog/how-to-meditate-on-your-breath
6.27.1
Jul 27, 2023
Bug fixes and improvements.

~~~Excerpted from "How to Meditate on Your Breath," by Diana Winston~~~

You don’t need to breathe a special way

First, in most forms of mindfulness meditation, resting the attention on the breath doesn’t mean changing the breath.

Now, in some meditative and yogic practices – pranayama, for example – you do breathe in a special way, perhaps modulating the length of inhales and exhales. There are even forms of mindfulness meditation that involve lengthening the breath to increase calm. These are very helpful!

But most basic mindfulness practices involve the unregulated, natural breath, just as you find it. Attending to the ordinary breath teaches us to be mindful of things as they are. We learn not to try to control our experience, but to let it unfold, exactly as it is, so that we can learn to recognize it, accept it as what it is, and investigate it. If the breath is deep, let it be deep. If it’s shallow, let it be shallow. In this way, you gain skills in observation and acceptance rather than control.

In general, mindfulness is essentially receptive rather than active. You’re not forcing the breath, not changing it, not manipulating it. You’re noticing what’s there.

For more, visit https://www.tenpercent.com/meditationweeklyblog/how-to-meditate-on-your-breath
6.27.0
Jul 17, 2023
Bug fixes and improvements.

~~~Excerpted from "How to Meditate on Your Breath," by Diana Winston~~~

You don’t need to breathe a special way

First, in most forms of mindfulness meditation, resting the attention on the breath doesn’t mean changing the breath.

Now, in some meditative and yogic practices – pranayama, for example – you do breathe in a special way, perhaps modulating the length of inhales and exhales. There are even forms of mindfulness meditation that involve lengthening the breath to increase calm. These are very helpful!

But most basic mindfulness practices involve the unregulated, natural breath, just as you find it. Attending to the ordinary breath teaches us to be mindful of things as they are. We learn not to try to control our experience, but to let it unfold, exactly as it is, so that we can learn to recognize it, accept it as what it is, and investigate it. If the breath is deep, let it be deep. If it’s shallow, let it be shallow. In this way, you gain skills in observation and acceptance rather than control.

In general, mindfulness is essentially receptive rather than active. You’re not forcing the breath, not changing it, not manipulating it. You’re noticing what’s there.

For more, visit https://www.tenpercent.com/meditationweeklyblog/how-to-meditate-on-your-breath
6.26.0
Jun 8, 2023
Bug fixes and improvements.

~~~Excerpted from "How to Meditate on Your Breath," by Diana Winston~~~

You don’t need to breathe a special way

First, in most forms of mindfulness meditation, resting the attention on the breath doesn’t mean changing the breath.

Now, in some meditative and yogic practices – pranayama, for example – you do breathe in a special way, perhaps modulating the length of inhales and exhales. There are even forms of mindfulness meditation that involve lengthening the breath to increase calm. These are very helpful!

But most basic mindfulness practices involve the unregulated, natural breath, just as you find it. Attending to the ordinary breath teaches us to be mindful of things as they are. We learn not to try to control our experience, but to let it unfold, exactly as it is, so that we can learn to recognize it, accept it as what it is, and investigate it. If the breath is deep, let it be deep. If it’s shallow, let it be shallow. In this way, you gain skills in observation and acceptance rather than control.

In general, mindfulness is essentially receptive rather than active. You’re not forcing the breath, not changing it, not manipulating it. You’re noticing what’s there.

For more, visit https://www.tenpercent.com/meditationweeklyblog/how-to-meditate-on-your-breath
6.24.1
May 17, 2023
Bug fixes and improvements.

~~~Excerpted from "How to Meditate on Your Breath," by Diana Winston~~~

You don’t need to breathe a special way

First, in most forms of mindfulness meditation, resting the attention on the breath doesn’t mean changing the breath.

Now, in some meditative and yogic practices – pranayama, for example – you do breathe in a special way, perhaps modulating the length of inhales and exhales. There are even forms of mindfulness meditation that involve lengthening the breath to increase calm. These are very helpful!

But most basic mindfulness practices involve the unregulated, natural breath, just as you find it. Attending to the ordinary breath teaches us to be mindful of things as they are. We learn not to try to control our experience, but to let it unfold, exactly as it is, so that we can learn to recognize it, accept it as what it is, and investigate it. If the breath is deep, let it be deep. If it’s shallow, let it be shallow. In this way, you gain skills in observation and acceptance rather than control.

In general, mindfulness is essentially receptive rather than active. You’re not forcing the breath, not changing it, not manipulating it. You’re noticing what’s there.

For more, visit https://www.tenpercent.com/meditationweeklyblog/how-to-meditate-on-your-breath
6.24.0
May 10, 2023
Bug fixes and improvements.

~~~Excerpted from "How to Meditate on Your Breath," by Diana Winston~~~

You don’t need to breathe a special way

First, in most forms of mindfulness meditation, resting the attention on the breath doesn’t mean changing the breath.

Now, in some meditative and yogic practices – pranayama, for example – you do breathe in a special way, perhaps modulating the length of inhales and exhales. There are even forms of mindfulness meditation that involve lengthening the breath to increase calm. These are very helpful!

But most basic mindfulness practices involve the unregulated, natural breath, just as you find it. Attending to the ordinary breath teaches us to be mindful of things as they are. We learn not to try to control our experience, but to let it unfold, exactly as it is, so that we can learn to recognize it, accept it as what it is, and investigate it. If the breath is deep, let it be deep. If it’s shallow, let it be shallow. In this way, you gain skills in observation and acceptance rather than control.

In general, mindfulness is essentially receptive rather than active. You’re not forcing the breath, not changing it, not manipulating it. You’re noticing what’s there.

For more, visit https://www.tenpercent.com/meditationweeklyblog/how-to-meditate-on-your-breath
6.23.1
May 1, 2023
Bug fixes and improvements.

~~~Excerpted from "How to Meditate on Your Breath," by Diana Winston~~~

You don’t need to breathe a special way

First, in most forms of mindfulness meditation, resting the attention on the breath doesn’t mean changing the breath.

Now, in some meditative and yogic practices – pranayama, for example – you do breathe in a special way, perhaps modulating the length of inhales and exhales. There are even forms of mindfulness meditation that involve lengthening the breath to increase calm. These are very helpful!

But most basic mindfulness practices involve the unregulated, natural breath, just as you find it. Attending to the ordinary breath teaches us to be mindful of things as they are. We learn not to try to control our experience, but to let it unfold, exactly as it is, so that we can learn to recognize it, accept it as what it is, and investigate it. If the breath is deep, let it be deep. If it’s shallow, let it be shallow. In this way, you gain skills in observation and acceptance rather than control.

In general, mindfulness is essentially receptive rather than active. You’re not forcing the breath, not changing it, not manipulating it. You’re noticing what’s there.

For more, visit https://www.tenpercent.com/meditationweeklyblog/how-to-meditate-on-your-breath
6.23.0
Apr 4, 2023
Bug fixes and improvements.

~~~Excerpted from "How to Meditate on Your Breath," by Diana Winston~~~

You don’t need to breathe a special way

First, in most forms of mindfulness meditation, resting the attention on the breath doesn’t mean changing the breath.

Now, in some meditative and yogic practices – pranayama, for example – you do breathe in a special way, perhaps modulating the length of inhales and exhales. There are even forms of mindfulness meditation that involve lengthening the breath to increase calm. These are very helpful!

But most basic mindfulness practices involve the unregulated, natural breath, just as you find it. Attending to the ordinary breath teaches us to be mindful of things as they are. We learn not to try to control our experience, but to let it unfold, exactly as it is, so that we can learn to recognize it, accept it as what it is, and investigate it. If the breath is deep, let it be deep. If it’s shallow, let it be shallow. In this way, you gain skills in observation and acceptance rather than control.

In general, mindfulness is essentially receptive rather than active. You’re not forcing the breath, not changing it, not manipulating it. You’re noticing what’s there.

For more, visit https://www.tenpercent.com/meditationweeklyblog/how-to-meditate-on-your-breath
6.22.0
Mar 23, 2023
Bug fixes and improvements.

~~~Excerpted from "How to Meditate on Your Breath," by Diana Winston~~~

You don’t need to breathe a special way

First, in most forms of mindfulness meditation, resting the attention on the breath doesn’t mean changing the breath.

Now, in some meditative and yogic practices – pranayama, for example – you do breathe in a special way, perhaps modulating the length of inhales and exhales. There are even forms of mindfulness meditation that involve lengthening the breath to increase calm. These are very helpful!

But most basic mindfulness practices involve the unregulated, natural breath, just as you find it. Attending to the ordinary breath teaches us to be mindful of things as they are. We learn not to try to control our experience, but to let it unfold, exactly as it is, so that we can learn to recognize it, accept it as what it is, and investigate it. If the breath is deep, let it be deep. If it’s shallow, let it be shallow. In this way, you gain skills in observation and acceptance rather than control.

In general, mindfulness is essentially receptive rather than active. You’re not forcing the breath, not changing it, not manipulating it. You’re noticing what’s there.

For more, visit https://www.tenpercent.com/meditationweeklyblog/how-to-meditate-on-your-breath
6.21.0
Mar 1, 2023
Bug fixes and improvements.

~~~Excerpted from "How to Meditate on Your Breath," by Diana Winston~~~

You don’t need to breathe a special way

First, in most forms of mindfulness meditation, resting the attention on the breath doesn’t mean changing the breath.

Now, in some meditative and yogic practices – pranayama, for example – you do breathe in a special way, perhaps modulating the length of inhales and exhales. There are even forms of mindfulness meditation that involve lengthening the breath to increase calm. These are very helpful!

But most basic mindfulness practices involve the unregulated, natural breath, just as you find it. Attending to the ordinary breath teaches us to be mindful of things as they are. We learn not to try to control our experience, but to let it unfold, exactly as it is, so that we can learn to recognize it, accept it as what it is, and investigate it. If the breath is deep, let it be deep. If it’s shallow, let it be shallow. In this way, you gain skills in observation and acceptance rather than control.

In general, mindfulness is essentially receptive rather than active. You’re not forcing the breath, not changing it, not manipulating it. You’re noticing what’s there.

For more, visit https://www.tenpercent.com/meditationweeklyblog/how-to-meditate-on-your-breath
6.20.0
Feb 6, 2023
This release polishes our formatting and, more excitingly, reveals one of our best-kept-secrets to all users: you can now find a card for Live Coaching on our Home tab.

Live Coaching is a way to connect directly with Ten Percent Happier’s stellar teachers and lovely community of meditators. Every day we offer fresh classes, live group meditations and special events.

Want to read more? Here’s a snippet with descriptions of the live classes Cara Lai (a meditation teacher you’ll recognize from our Singles meditations, and the Podcast) is offering in February:

~~~Excerpted from the Ten Percent Happier Live Coaching calendar~~~

Don’t Harsh My Mellow

Sometimes the world moves so fast that we can hardly keep up. At other times, it feels unbearable to sit still and do nothing. This class series focuses on how to keep your cool when things feel out of control.

Extreme Chill-Out

What if you believed that you were good enough, or more, that your mere existence was helping the world? There are lots of ways of ‘doing’ meditation. In this class series we'll learn how to stop the self-improvement project and start simply existing.

Who Even Are You?

Mindfulness can reveal to us that there is no such thing as a fixed self, but also, that you matter and are lovable. What’s the deal? This class series explores the concepts of identity and not-self, and how they relate to our happiness.

You Do You, Boo

A special class series: “about being yourself feeling all the feels; and yes, I'm gonna say it, self-love.” Each session will include guided meditation and some reflections, plus time for Q&A.

Check the bottom of your Home tab for more details on our 50+ live classes and meditations this month.
6.19.1
Jan 17, 2023
Bug fixes and improvements.

Want to read more? Here’s a snippet from the latest “Ten Percent Weekly” newsletter:

~~Excerpted from “Undomesticate your Mind,” by Cara Lai~~

Let’s be honest: our minds are wild animals that, if left to their own devices, would run amok like excessively caffeinated squirrels.

This is actually an important aspect of how our brains work. It’s helped us survive as a species.
But when we learn to meditate, we often get the message that we need to force that wild animal into a box and somehow get it to stay there without tearing its way out. So we sit down and try to white-knuckle our attention onto the breath, or some other focal point.

Sometimes this works and is even helpful. We can build concentration, calm, and focus. But other times, it’s the opposite of helpful. Sometimes the squirrel just won’t stay in the box, and trying to force it leads to frustration, suppression, and self-judgment. We feel like whenever we’re not paying attention to the breath, we’re doing something wrong. Or we might get the message that whatever else may be happening in our bodies or minds doesn’t matter, or isn’t worthy of our attention. This can be not just counterproductive, but actually damaging.

It turns out that mindfulness is not about pretending to be calm until you are, or about faking it until you make it. It’s about showing up authentically and not having to feel anything other than how you’re actually feeling. And there are different ways to meditate that can help us do that.
For example, we can allow our attention to be drawn to what’s actually interesting to us, rather than force it to remain on a single anchor….

To read the rest of this article, visit https://www.tenpercent.com/meditationweeklyblog/undomesticate-your-mind
6.19.0
Jan 13, 2023
Bug fixes and improvements.

Want to read more? Here’s a snippet from the latest “Ten Percent Weekly” newsletter:

~~Excerpted from “Undomesticate your Mind,” by Cara Lai~~

Let’s be honest: our minds are wild animals that, if left to their own devices, would run amok like excessively caffeinated squirrels.

This is actually an important aspect of how our brains work. It’s helped us survive as a species.
But when we learn to meditate, we often get the message that we need to force that wild animal into a box and somehow get it to stay there without tearing its way out. So we sit down and try to white-knuckle our attention onto the breath, or some other focal point.

Sometimes this works and is even helpful. We can build concentration, calm, and focus. But other times, it’s the opposite of helpful. Sometimes the squirrel just won’t stay in the box, and trying to force it leads to frustration, suppression, and self-judgment. We feel like whenever we’re not paying attention to the breath, we’re doing something wrong. Or we might get the message that whatever else may be happening in our bodies or minds doesn’t matter, or isn’t worthy of our attention. This can be not just counterproductive, but actually damaging.

It turns out that mindfulness is not about pretending to be calm until you are, or about faking it until you make it. It’s about showing up authentically and not having to feel anything other than how you’re actually feeling. And there are different ways to meditate that can help us do that.
For example, we can allow our attention to be drawn to what’s actually interesting to us, rather than force it to remain on a single anchor….

To read the rest of this article, visit https://www.tenpercent.com/meditationweeklyblog/undomesticate-your-mind
6.18.1
Jan 5, 2023
Bug fixes and improvements.

Want to read more? Here’s a snippet from the latest “Ten Percent Weekly” newsletter:

~~Excerpted from “Undomesticate your Mind,” by Cara Lai~~

Let’s be honest: our minds are wild animals that, if left to their own devices, would run amok like excessively caffeinated squirrels.

This is actually an important aspect of how our brains work. It’s helped us survive as a species.
But when we learn to meditate, we often get the message that we need to force that wild animal into a box and somehow get it to stay there without tearing its way out. So we sit down and try to white-knuckle our attention onto the breath, or some other focal point.

Sometimes this works and is even helpful. We can build concentration, calm, and focus. But other times, it’s the opposite of helpful. Sometimes the squirrel just won’t stay in the box, and trying to force it leads to frustration, suppression, and self-judgment. We feel like whenever we’re not paying attention to the breath, we’re doing something wrong. Or we might get the message that whatever else may be happening in our bodies or minds doesn’t matter, or isn’t worthy of our attention. This can be not just counterproductive, but actually damaging.

It turns out that mindfulness is not about pretending to be calm until you are, or about faking it until you make it. It’s about showing up authentically and not having to feel anything other than how you’re actually feeling. And there are different ways to meditate that can help us do that.
For example, we can allow our attention to be drawn to what’s actually interesting to us, rather than force it to remain on a single anchor….

To read the rest of this article, visit https://www.tenpercent.com/meditationweeklyblog/undomesticate-your-mind
6.18.0
Jan 4, 2023
Bug fixes and improvements.

Want to read more? Here’s a snippet from the latest “Ten Percent Weekly” newsletter:

~~Excerpted from “Undomesticate your Mind,” by Cara Lai~~

Let’s be honest: our minds are wild animals that, if left to their own devices, would run amok like excessively caffeinated squirrels.

This is actually an important aspect of how our brains work. It’s helped us survive as a species.
But when we learn to meditate, we often get the message that we need to force that wild animal into a box and somehow get it to stay there without tearing its way out. So we sit down and try to white-knuckle our attention onto the breath, or some other focal point.

Sometimes this works and is even helpful. We can build concentration, calm, and focus. But other times, it’s the opposite of helpful. Sometimes the squirrel just won’t stay in the box, and trying to force it leads to frustration, suppression, and self-judgment. We feel like whenever we’re not paying attention to the breath, we’re doing something wrong. Or we might get the message that whatever else may be happening in our bodies or minds doesn’t matter, or isn’t worthy of our attention. This can be not just counterproductive, but actually damaging.

It turns out that mindfulness is not about pretending to be calm until you are, or about faking it until you make it. It’s about showing up authentically and not having to feel anything other than how you’re actually feeling. And there are different ways to meditate that can help us do that.
For example, we can allow our attention to be drawn to what’s actually interesting to us, rather than force it to remain on a single anchor….

To read the rest of this article, visit https://www.tenpercent.com/meditationweeklyblog/undomesticate-your-mind
6.17.0
Dec 20, 2022
Bug fixes and improvements.

Want to read more? Here’s a snippet from the latest “Ten Percent Weekly” newsletter:

~~Excerpted from “Undomesticate your Mind,” by Cara Lai~~

Let’s be honest: our minds are wild animals that, if left to their own devices, would run amok like excessively caffeinated squirrels.

This is actually an important aspect of how our brains work. It’s helped us survive as a species.
But when we learn to meditate, we often get the message that we need to force that wild animal into a box and somehow get it to stay there without tearing its way out. So we sit down and try to white-knuckle our attention onto the breath, or some other focal point.

Sometimes this works and is even helpful. We can build concentration, calm, and focus. But other times, it’s the opposite of helpful. Sometimes the squirrel just won’t stay in the box, and trying to force it leads to frustration, suppression, and self-judgment. We feel like whenever we’re not paying attention to the breath, we’re doing something wrong. Or we might get the message that whatever else may be happening in our bodies or minds doesn’t matter, or isn’t worthy of our attention. This can be not just counterproductive, but actually damaging.

It turns out that mindfulness is not about pretending to be calm until you are, or about faking it until you make it. It’s about showing up authentically and not having to feel anything other than how you’re actually feeling. And there are different ways to meditate that can help us do that.
For example, we can allow our attention to be drawn to what’s actually interesting to us, rather than force it to remain on a single anchor….

To read the rest of this article, visit https://www.tenpercent.com/meditationweeklyblog/undomesticate-your-mind
6.16.0
Dec 12, 2022
Bug fixes and improvements.

Want to read more? Here’s a snippet from the latest “Ten Percent Weekly” newsletter:

~~Excerpted from “Undomesticate your Mind,” by Cara Lai~~

Let’s be honest: our minds are wild animals that, if left to their own devices, would run amok like excessively caffeinated squirrels.

This is actually an important aspect of how our brains work. It’s helped us survive as a species.
But when we learn to meditate, we often get the message that we need to force that wild animal into a box and somehow get it to stay there without tearing its way out. So we sit down and try to white-knuckle our attention onto the breath, or some other focal point.

Sometimes this works and is even helpful. We can build concentration, calm, and focus. But other times, it’s the opposite of helpful. Sometimes the squirrel just won’t stay in the box, and trying to force it leads to frustration, suppression, and self-judgment. We feel like whenever we’re not paying attention to the breath, we’re doing something wrong. Or we might get the message that whatever else may be happening in our bodies or minds doesn’t matter, or isn’t worthy of our attention. This can be not just counterproductive, but actually damaging.

It turns out that mindfulness is not about pretending to be calm until you are, or about faking it until you make it. It’s about showing up authentically and not having to feel anything other than how you’re actually feeling. And there are different ways to meditate that can help us do that.
For example, we can allow our attention to be drawn to what’s actually interesting to us, rather than force it to remain on a single anchor….

To read the rest of this article, visit https://www.tenpercent.com/meditationweeklyblog/undomesticate-your-mind

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