How To Handle Toxic Thoughts | Sebene Selassie and Jeff Warren

10% Happier with Dan Harris

What to do when the voice in your head is an asshole.

Sebene Selassie is an author and meditation teacher. She writes the popular newsletter remind me to love and her first book is called, You Belong.

Jeff Warren is an author and meditation teacher. He writes the popular newsletter Home Base and is the coauthor, along with Dan, of a book called Meditation for Fidgety Skeptics. And he is the co-host of the mind/bod adventure pod.

Aaron Schultz aka DJ DRM has crisscrossed the globe for decades playing his own unique brand of dance music. Aaron is also a longtime meditator and Dharma practitioner in the Dharma Drum lineage of Chan Buddhism, and is a passionate devotee of GuanYin Bodhisattva.

In this episode we talk about:

• How to relate to sticky stories and emotions
• How to face unpleasant feelings
• The 5 hindrances (that's a Buddhist list of the main problems that arise in meditation) and how sneaky they can be
• The potential pitfalls of a "good sit"
• The role of right effort in meditation
• How expectations make us suffer
• Neurodivergence
• Working with shame (and how it differs from wise remorse)
• The connection between dancing and the Dharma (and why Dan is too self-conscious to dance)

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On Sunday, September 21st from 1-5pm ET, join Dan and Leslie Booker at the New York Insight Meditation Center in NYC as they lead a workshop titled, "Heavily Meditated – The Dharma of Depression + Anxiety." This event is both in-person and online. Sign up here!

Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends and meditation teachers, Sebene Selassie, Jeff Warren, and for the first time, Ofosu Jones-Quartey. The event runs October 24th-26th. Sign up and learn more at eomega.org/workshops/meditation-party-2025.

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