From ABC, this is the 10 percent happier podcast. I'm Dan Harris. Hey, it's time for the Friday bonus, and, oh, man, do I need this particular meditation, this this meditation is all about moving past whatever dumb stuff you did yesterday. As it happens, I did something incredibly dumb yesterday. I just I lost my temper, which I'm not feeling good about. So the timing is perfect for this meditation, for me at least.

And it comes from one of my favorite people, seven SLAC, a great meditation teacher, author of a great book called You Belong. One of the privileges of my job is I get to know a lot of meditation teachers, which can be a little scary because you you really just hope that they won't disappoint you. And Savannah is somebody who I've gotten to know over the past seven or so years.

And she has just the more I know about her, the more I like her. She is fantastic. So let me stop talking and toss it over to Saib. Hi, this is Simone, welcome to A New Day. In this meditation, we're going to practice how to start fresh in any moment using awareness of breathing. In fact, each breath is a perfect opportunity to start over, which means no matter what happened yesterday through our practice, we can begin again over and over.

Ready to try it? Let's begin. Find a comfortable posture, your eyes can be open or closed. Check that your back is not rounded or collapsed and that your chest is open. Allow the belly to soften. Soften the jaw. Take a few moments to settle into your body. Let's start by connecting to the breath as a way to gather our attention. Find a place or way to be with the feds, easy and easeful for you. Whether you feel the breath in the nostrils, the chest, the belly or somewhere else.

See if you can feel the sensation of breathing. Being with the breath in this way is a great way to know what's happening in this moment. And you know what's not happening in this moment? Yesterday. Unlike thuds, which can take us into the past or future. The breath is always happening in the present moment. We can't breathe yesterday's breath. This is a new day. Each breath is a new breath. And each moment is a new moment.

If thoughts of yesterday are persisting, see if you can allow them to be there with a sense of spaciousness. You can also bring more ease to your body and mind through deep breathing. Breathing deeply through the nose, into the belly. The ballet should expand on the inhale. And breathe out fully through the mouth. Take a few breaths in and out on your own. Now allow the breath to come to its natural rhythm, breathing in and out through the nose.

And continue to be with the breath wherever it's most useful and easy to follow for you. We can meet each new day, like we meet each breath in meditation with a sense of freshness and possibility. OK, you can open your eyes and move your hands or feet, reconnect to your surroundings. Thanks for exploring this meditation. I hope you have a great day. And if not, there's always tomorrow. Thank you, Stephanie. One last thing before we go, if you've got a moment.

And if you've got the inclination to do us a solid. Maybe take a few minutes and help us out by answering a new survey we're launching this week, it's all about your experience with this podcast. We care an enormous amount about you guys, our listeners, and we're always looking for ways to improve. So please go to 10 percent dotcom forward slash survey and just answer a few questions. Thank you. We'll see you back here on Monday for a brand new episode.

Actually, we're going to do a whole week on addiction and not just sort of classic addictions, but the fact that we all have these very addictive, grasping, craving, clinging minds. So good stuff coming up starting on Monday. We'll see you then. Coming Tuesday, this march to ABC, a show by black people for all people about the black experience in America.

And there will be news so full of a soul loving nation. We're ready for this.