Speaker 1

Before we get started with today’s show, I want to tell you about something really awesome that we’re doing around here. Back in October, I flew to India to spend a few weeks in Dharamsala. That’s a small city nestled at the foot of the Himalayas surrounded by beautiful cedar forests. It’s also home to Tenzin Gyatso, who you probably know as the 14th Dalai Lama. He has claimed that the purpose of life is to be happy. So I went with a small team to ask him, how exactly are we supposed to do that? How do we get happier? We got answers. A lot of them. And we’re going to share them with you in a completely free 10 day meditation challenge, which we are calling the Dalai Lama’s Guide to Happiness. We’re going to help you learn how to be happier with help from two people who have devoted their lives to the investigation of human happiness, his holiness, the Dalai Lama, of course, and also the neuroscientist, Dr. Richard Davidson. You’ll get access to a series of practical exercises that will help you integrate these insights into your life. The challenge kicks off Monday, January 9th to get free access to the Dalai Lama’s Guide to Happiness. You can just download the 10% Happier app wherever you get your apps or visit 10% dot com. That’s all one word spelled out slash happiness. If you already have the 10% Happier app, just open it up and follow the instructions to join. I hope you’ll join us. In my opinion, this is the best thing we’ve ever done. I really mean that. And now on with this podcast episode. This is the 10% Happier podcast. I’m Dan Harris. Hey gang, New Year’s is coming. And that means a lot of us have a deep desire for a fresh start, but you don’t actually need to wait until January 1st for that. This is going to sound a little bit trite perhaps, but it is technically inarguable that every day is a chance for a fresh start. Sunrise is a constantly replenishing source of potential doovers. So let’s meditate on this now with Orrin J. Soffer, who has practiced meditation in the early Buddhist tradition since 1997, beginning his studies over in Bogaia, India. He’s a longtime student of such great teachers as Joseph Goldstein, Michelle McDonald and Jan Suchito. He’s a graduate of the IMS Spirit Rock, Vipassana Teacher Training Program and a current member of the Spirit Rock Teachers Council.

Speaker 1

I should also say Orrin is the author of Say What You Mean, a great book about mindful communication. Okay, here we go now with Orrin J. Soffer.

Speaker 2

Hey, this is Orrin. Looking up in the morning is a perfect time to let go and start fresh. For the first few years of my practice, I did a short reflection like this every morning and it made a huge difference in my day. You don’t have to sit in any special posture. You can do this while you’re still lying in bed, sitting up on the edge of your bed or whenever you have a few minutes towards the beginning of your day. Your eyes can be open or closed. Whatever feels more comfortable. Take a moment to just feel your body. Notice the places where your body touches the mattress or floor. When you feel the contact there. Right now you’re awake. You’re alive. Let yourself take a few deep breaths. Breathing out. Reflecto. Then whenever you’re ready, I invite you to reflect silently. Day is a new day. Anything’s possible. So as you look ahead, let’s take a moment to clean the slate. Yesterday is gone. It’s in the past. Whatever’s happened is done. So to whatever degree possible, see if you can just let that be. Today we have an opportunity to start fresh, to breathe, to smile and to recollect our values as we head out into the world. Can you feel some sense of possibility or openness towards the day? It’s a gift, a chance to live a meaningful life. Let’s take a few more moments to sit quietly together and as you breathe in and breathe out, pay attention to any sense of vitality and aliveness. When we’re aware, we can appreciate being alive and remember our values. So see if you can bring some sense of freshness and possibility into your day. Good luck out

Speaker 1

there. Thank you to Oren. We’ll see you right back here on Monday for a brand new episode. Hey, hey Prime members. You can listen to 10% happier early and add free on Amazon Music. Download the Amazon Music app today or you can listen early and add free with Wondery Plus in Apple Podcasts. Before you go, do us a solid and tell us all about yourself by completing a short survey at Wondery.com slash survey.