From ABC, this is the 10 percent happier podcast. I'm Dan Harris. Hey, hey, it's Friday, that means it's bonus time. Today's bonus is designed to get you out of your head and into the here and now. And this particular meditation is of the on the go variety, or, as I like to call it, the free range variety, meaning that no matter where you are or what you're doing right now, whether you're on the cushion, buying groceries, walking the dog, petting your iguana, whatever, this meditation will work for you in this moment.

It is brought to you by my friend Alexis Santos, who's an amazing meditation teacher and a frequent contributor to the 10 percent happier app. So here we go now with Alexis. Hi, this is Alexis. The way we experience life often makes us feel like more than one moment is happening at a time. It's so easy to feel entangled in a web of chaos as if it would need to be an octopus with eight limbs just to keep up with juggling the present moment.

And yet the reality is that there is only one moment at a time. In this on the Ghost session, we'll explore how understanding and remembering this truth of just one moment at a time can bring simplicity and focus back to the mind. So let's get started. This meditation is designed to be with you wherever you are, in whatever activity. So whether you are out and about walking around, holding your phone, shopping, doing the dishes, sitting, looking at a computer screen at work or home, just begin by allowing yourself to become aware.

Notice where you are. What you are doing. Keeping it very simple, if you are sitting, simply know that you are sitting. If you're walking, know that you're walking. You might begin to feel the sensations in your body. Generally sensing what's present. The pressure on the chair or sensations of your feet contacting the ground. Or just knowing the whole body as it moves about. Allow yourself to relax and simply bring in an intention to be aware.

Are you aware? Simply reconnecting with being aware when you feel swept away again by experience. The feelings of being busy with many things happening at once. Is actually the result of our attention getting caught up in the stories or the concepts of the present moment. For example, if you're shopping, the stories would be about all the things you need to buy and how much time do you have, how much is it going to cost or whatever else? Or if you're working on something on your computer, you might be thinking about how much more you need to do or wanting to get it done.

Thinking about how this moment should be or could be different. When we're not aware, most of our attention goes to these stories or ideas. What we might call conceptual reality. When awareness returns. We're able to reconnect with what is real. The stories are fine, they may or may not be helpful, but awareness allows us to be in the moment again. One moment at a time. So check again to see if you are aware. Feeling the breath or the body?

Wherever we are in any moment of the day, checking in and being aware allows us to shift from complexity. To the experience of just one moment at a time. As you continue to go about your day. And particularly when you notice the feeling of too many things happening at once. Rather than trying to speed up thinking you can do more and go faster. Try pausing for a moment. And remember that there is just one moment at a time.

See you next time. Thank you, Alexis, and you can find more of meditation's by Alexis, including longer versions of this very meditation on our 10 percent happier meditation app. The app helps you understand both how to practice meditation and how to apply mindfulness and compassion out in the world to make it easier to become an app subscriber. We're offering 40 percent off the price of an annual subscription for our podcast listeners. We don't do big discounts all the time and of course, nothing is permanent.

So get the deal before it ends on April 1st by going to 10 percent dotcom March. That's 10 percent one word all spelled out dotcom march for 40 percent of your subscription. We'll see you back here on Monday for a brand new episode from the great writer George Saunders, who wrote Lincoln in the Bado and is a practicing Buddhist. This was a fascinating conversation for me, so I'm looking forward to sharing it with you on Monday. I'm ABC's Ginger Zee, inviting you to go inside the Oscars.

We'll break down the movies.

Everyone's talking about Oscar nominated lead actress Andrea Day. This type of acknowledgment has to go validating. I feel grateful, aligned. And I'm excited for just the culture moving forward. You know, inside the Oscars, a six part podcast from ABC Audio debuting March twenty fifth. Subscribe now wherever you get your podcasts.