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From ABC, this is the 10 percent happier podcast. I'm Dan Harris. Hey, guys, we're doing something a little different for the Friday bonus meditation this week. This one's from Zebediah Selassie, author of the forthcoming book You Belong.


And instead of just doing. The traditional mindfulness move of tuning into the breath in the body, and there's a little bit of that in here, she's also encouraging us to to work on some other trainable skills, such as perspective and gratitude. With that said, over to 70. Hi, this is Ebonie. As a three time cancer survivor, I've come to appreciate both the blessings and challenges of my life. How it's all contributed to the happiness and well-being I have in this moment.


And this meditation, you'll be reflecting on your life as a way to cultivate appreciation for the particular roads you've traveled to get here. Let's begin. Find a comfortable seated posture. Your eyes can be open or closed. Set up, right, but make sure your back is not tight or rigid. Take a few moments to settle into your body, connecting to the breath as a way to anchor and gather your attention. Now, let's spend some time reviewing your life, starting with childhood.


Bring to mind a happy memory from when you were a kid. We all have them, even if for some of us, they're harder to remember. Try and connect to where, when and how it occurred. See if you can elicit all the sensory recollections of this happy memory. That's just one moment in an entire childhood of sensory memories. All the childhood experiences that got you here. Now, let's move on to adolescence. Can you remember the energy of that time?


Perhaps they were insecurities or maybe hope about the future, neither or both. Bring to mind a memory of a challenge from adolescence. Nothing dramatic, but something you now see with some more perspective. Can you remember how this challenge made you feel? All these moments from adolescence have gotten you to where you are today. Perhaps you can even appreciate them. Now, let's move on to current adult life. Everyone has a mixture of happiness and unhappiness in daily life.


Is there a particular challenge that you're having a hard time accepting right now? Keep this particular challenge in mind and take a few moments to settle into an awareness of the body. Just notice what's going on for you internally, breathing in, breathing out. You don't need to choose or reject any particular experience, just know that it's all part of the flow of life you've been witnessing since childhood. As we end this meditation, try extending gratitude for this pretty miraculous life you've led.


Each moment has gotten you to where you are today. See if you can bring some appreciation to it all. Great job, you can open your eyes now and begin to move your hands and feet. Let yourself reconnect to your surroundings as we end this meditation. Thanks for your practice. See you next time. I really hope you enjoy that meditation if you're thinking, you know, I really could have kept that going for another five or ten minutes.


I encourage you to check out the 10 percent happier app where you will find this same meditation in different lengths to suit your practice. The price you pay for your subscription supports our wonderful teachers and allows them to dedicate their time to teaching these skills of mindfulness, which can be life changing as an added incentive. We've got a special discount for anybody who's new to the app. To claim that discount, you can visit 10 percent dotcom bonus. That is 10 percent one word all spelled out dotcom bonus.


And if you're an existing subscriber, we thank you for your support.