From ABC, it's the 10 percent happier podcast. I'm Dan Harris. Hello. Hello. It's time for our Friday bonus, given everything that's going on in the world, many of you may be feeling at times a little lonely, a little disconnected. So in today's bonus meditation, the great teacher, Joanne Ahadi is going to bring us what maybe for some of you, a counterintuitive method for feeling more connected through self compassion. Regular loyal listeners will know we talk a lot about the benefits of self compassion on this show.

Some people really warm to this practice immediately.

Others, I don't want to name any names. But his initials are Dan Harris. Struggle a little bit with these practices, either because they can seem self-indulgent or or a little syrupy. But there's an enormous amount of science here that supports self compassion as a practice. And I can just say, just based on personal experience, that it's helped me a great deal when I got over myself and really started to practice it in my own life. One thing that can really help people embrace self compassion is a great teacher, which is why we're bringing on Joanna Hardy on this Friday.

She's somebody who teaches in a whole diverse set of environments, from retreat centers to schools, even to correctional facilities. And she's about to show us how we can use self compassion to combat any loneliness we may be feeling these days. So here we go now with Joanna. Hi, this is Joanna. Often when we're feeling lonely and separate, it's due to the very human desire to feel connected. In this meditation, we'll spend time reflecting on feelings of loneliness and separation and also the possibility for connection and happiness through self compassion.

So let's begin. For this particular practice, because it can feel very tender, allow yourself to find a comfortable position. Closing your eyes, if that feels comfortable to you. And if not, just having them gently open and gazing down. Now, sensing the whole of the body. Making sure to include all parts from head to toe. And now softening the belly. Every time tension arises anywhere in the body or in the mind. Take a few deep breaths and return back to this body.

A big part of our experience of loneliness is feeling disconnected from our own experience, we abandoned ourselves and feel completely separate from everything. Mindfulness asks us to stay close to ourselves, to not abandon the feelings of loneliness or separation. We can do this by allowing ourselves to stay and feel the sensations of this moment. So let's take some time to explore this. If you'd like, imagine yourself as a child. If that child is fragile or sad. You might let them know.

That you are there for them. That you won't leave them. That you understand that they are in pain. And feeling lonely. So just take a moment to send that child some care. Send that child that young you. Some kindness, some tenderness. And maybe even using the phrasing, you are not alone. You are not alone. You are not alone. Now slowly open your eyes. Take your time. In trying to remember, you are not suffering from this moment.

Thank you for your beautiful practice. Thank you, Joanna. Before I go, and this is relevant to the meditation you just heard, as you may have heard me mention the other day, we at 10 percent happier are on the lookout for a new senior meditation producer to work on courses and other content for the 10 percent happier. This is a great opportunity for anybody with deep knowledge of and passion for the Dharma. It will help a lot if you also have experience with curriculum design and content production.

So if you want to go check out the job posting or share it with somebody you know who you think would be good for the job, go to our Web site, 10 percent dotcom slash jobs. We'll see. Well, on Monday when will be re airing a fantastic conversation with Pema Chodron.