From ABC, this is the 10 percent happier podcast. I'm Dan Harris. Hey, hey, time for the Friday bonus, we've been talking about some tough stuff all week on the show, a lot about addiction and inner turmoil.

So we wanted to end the week with a simple but powerful tool for depersonalizing any struggles you might be contending with right now.

The tool comes in the form of a meditation from Joseph Goldstein, the one and only Joseph Goldstein, and I'm sure many of you know who he is, one of the early one of the pioneers who helped bring meditation to the West and somebody I've worked with closely for a long time. And in this meditation, Joseph is going to talk to you through a subtle sort of linguistic mental shift that could make a huge difference. If that doesn't make any sense, I promise it will in a minute.

Here's Joseph. Hello, this is Joseph in this meditation will investigate the feeling of I am. Although it's a quick move, seeing the deeply conditioned habit of AM dissolving into is reveals the possibility of freedom from I. It's simple, but subtle, so it will need an interesting exploration. Become aware of whatever your physical activity is at this moment. It might be I'm walking. I'm rushing. I'm lounging in the sun. Since I am is the default setting of our conditioning, almost any time you look for it, it will be there.

It can arise with some other mental activity. I'm thinking, I'm planning, I'm worrying, I'm enjoying. Or it can arise with some mood or emotion. I'm happy, I'm sad, I'm anxious, I'm peaceful, I'm relaxed. Relax into mindfulness of whatever activity you're now doing. Emphasized recognizing what the feeling of I am is like in the experience. Then in the moment of feeling I am. Make the mental move to there is. There is walking, there is thinking, there is eating.

Continue practicing on your own, going from M to IS. I'm talking. There is walking. I'm thinking. There is thinking. I'm happy there is happiness. And as you continue your activity, simply notice when the felt sense of I am reemerges. Over time, you can make your own list of when you experience the sense of I am Miss. Maybe it starts with just a general felt sense of sadness, some felt a sense of the eye being there.

And then afterwards, seeing what the particular activity is. This will end the guided meditation. And you can practice this exercise many times during the day. Thank you for your practice. See you next time. Thank you to Joseph, one last thing before we go, we would really appreciate it if you could take a few minutes to help our team by filling out a survey about your experience with this podcast. We care a lot about the show and about you, our listeners.

So we're always looking for ways to improve.

Please go to 10 percent dotcom Ford survey, 10 percent dot com forward slash survey to do us a solid. Thank you for that. We'll see you back here on Monday for a brand new episode. This is a really good one with the man who directed some of the best movies in recent years Up Inside Out and the recently released Soul. His name is Pete Docter. And as you probably will not be surprised to hear, he uses meditation and other spiritual tools as part of his creativity.

That's coming up on Monday. We think America finally ready for this, a show by black people, for all people about the black experience in America. It's time to go there. Coming Tuesday night on ABC, Soul of a Nation. All the pain, all the joy. Unafraid, funny, beautiful. And there will be news coming to ABC Tuesday night at 10:00, 9:00.

So some of this is coming and I hope you'll watch Soul of a Nation.

I'll be watching.