From ABC, this is the 10 percent happier podcast. I'm Dan Harris.

Hey, hey, it's Friday, time for our bonus meditation. On the show this week, we've had two very different perspectives on the notion of time, how we experience it, how we think about it, how we use it in today's meditation, we're going to take another angle on on time. Joseph Goldstein, who I believe needs no introduction here, but I'll give him one anyway. One of the co-founders of the Insight Meditation Society, longtime meditation teacher, I work with him personally, just an outstanding human being, one of the founding teachers on the 10 percent happier app as well.

Joseph came up with this meditation will be leading this meditation, and it really dwells on the upside of impermanence.

Here we go now with Joseph. One of the paradoxical aspects of growing mindfulness and growing wisdom and growing understanding. Is that we see the less we cling to, the less attached we are to that which is changing and particularly to that which is pleasant, the less we're attached to them, the less we cling, actually, the more we enjoy them. And so rather than leading to a kind of grave acuity in our lives where nothing gives us joy. The very awareness of the impermanence of all these experiences actually can highlight I delight in them in the moment.

As you begin the sitting. Sit comfortably in a dignified posture. With the back straight but not stiff. Settle into your body. Letting the eyes closed gently. And simply sit and know you're sitting. Feeling the body in the sitting posture. And you can settle back into an open is for choiceless awareness. Whatever arises in the body and mind moment after moment. It may be sensations in the body. What sounds, I thought? When the sensation is no longer predominant, again, returned to the whole body, sit and your you're sitting.

At different times, you may hear different sounds. If the sound becomes predominant. In those moments, the sound itself becomes the object of mindfulness. Letting the sound come and go in the field of your experience. Without particularly thinking about what's making the sound of creating a story about it. Again, return to the whole body set in your sitting. If at times you find yourself lost in an emotion. It can be helpful to investigate, to reflect on the particular thought or image that might have triggered that emotion.

So that you begin to see the more impersonal cause and effect relationship between thought and emotion. And then returning to the awareness of the body sitting. To the awareness of your body breathing. Relaxed, alert. Letting all experiences arise and pass away in the open space of the mind. As we come to the end of the meditation, you can slowly open your eyes, become aware of seeing as you reconnect with the world around you. This concludes our meditation.

And I look forward to practicing with you again. Thank you, Joseph. We'll be back on Monday. We'll be chatting with a really interesting guy, Brother FAPE Young, who is a Buddhist monk, and he's going to walk us through one of the foundational Buddhist lists, the Eightfold Path. We'll see you all on Monday for that.