0:00

Life is full of

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transitional moments that propel us into

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the unknown, which can bring up challenging

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emotions. But what if we could approach these

0:09

moments with openness? The

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new season of Awaken, a podcast

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from the Rubin Museum of Art, offers insights

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into the constant change that we

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all experience. It's non-negotiable from

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birth to death and everything in between.

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It's hosted by Grammy award-winning vocalist,

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Falou, and with various guests.

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Each episode considers a life-defining moment

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and uses an artwork from the Rubin's

0:32

collection as a jumping off

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point to explore life after.

0:37

Wake up to what's possible. Listen to Awaken wherever

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you get your podcasts or at rubinmuseum.org.

0:43

It's

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the 10 percent happier podcast. I'm your

0:50

host, your boy, Dan Harris.

1:02

Hello, everybody. Time for a bonus meditation. A

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lot of people are sleeping on walking

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meditation, but it is a great practice, especially

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if you're sleepy. If you're

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too tired to sit and meditate, try doing a few

1:13

minutes of walking meditation. Not only is it easier

1:16

to stay awake, but it's also a great way to

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get mindfulness out of your head and into your

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body.

1:21

Our teacher du jour is the

1:23

great Sharon Salzberg. She has got a new book

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out. It's called Finding Your Way. To celebrate

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the release, we're making one of her courses

1:29

over on the 10 percent happier app free until

1:32

October 23rd. 10 percent

1:34

nicer as a starter course in loving kindness

1:37

meditation. Highly recommend it.

1:39

Here we go now with Sharon Salzberg.

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Hi, this is Sharon. Walking

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meditation is an example of bringing mindfulness

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into an activity of day-to-day life. Very

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often if we're walking or going from place to

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place, we're on automatic pilot

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with our attention completely consumed by

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what we expect will happen. happen where we're going,

2:02

and we miss the whole transition point. Even

2:05

if you're in a crowded, busy environment, you

2:08

can use awareness of something happening in your body

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as a touchstone to help you feel grounded

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and connected to the moment. You

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can do this practice wherever you are, just

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finding a space to walk back and forth. But

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if you're in a public space, it's

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not that wise to slow down a lot. Just

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walk at a normal pace. We

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do this practice with our eyes open, and

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the awareness we bring to the body is a very

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light awareness. To

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begin, the first

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thing we usually say is bring your energy

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down. Feel

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your feet from your feet. To

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begin with, walk at a normal pace. So

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that way you can feel just the sensations

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of your feet touching the ground, as

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though touch, touch,

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touch, touch. Or

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perhaps you feel your whole body moving through space.

3:39

We're sensing the actual sensations.

3:43

You don't need to name them, but feel them.

4:01

If you're feeling just the sensations of your body

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moving through space, you can

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alternate between that and feeling

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your feet touch the ground.

4:13

Touch, touch, touch,

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touch. After

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some time, if you wish, and it seems right, you can slow down some more.

4:55

Feel the sensations of your leg

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going up, going down.

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Next leg up, down. You

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become aware of the exquisite sensations

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of each part of the movement.

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Heaviness, lightness, pressure,

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hardness, softness. Without

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naming them, you can feel them. Then

6:27

when you finish your walking session, see

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if you can bring this caring attention to sensations,

6:33

this kind of awareness into your day. Thank

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you for your practice.

6:42

Thank You Sharon. You can find more meditations like

6:44

this one over on the 10% Happier app. Just

6:47

download the app wherever you get your apps to get

6:49

started. We'll see you right back here on Monday

6:51

with a brand new episode with

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the awesome and incredibly impressive and charming

6:56

and fascinating Krista Tippett.

7:13

Hey, hey Prime members,

7:15

you can listen to 10% Happier early

7:18

and ad-free on Amazon Music.

7:21

Download the Amazon Music app today.

7:24

Or you can listen early and ad-free with

7:26

Wondery Plus in Apple Podcasts.

7:29

Before you go, do us a solid and

7:31

tell us all about yourself by completing a short survey

7:34

at Wondery.com

7:36

slash survey.