A Practice for Fidgeters, Restless Minds, and Anyone Who Hates Sitting Still | Meditation with Sebene Selassie - 10% Happier with Dan Harris Recap

Podcast: 10% Happier with Dan Harris

Published: 2026-03-20

What Happened

Dan Harris introduces a guided walking meditation from his new audiobook 'Even You Can Meditate,' co-authored with Sebene Selassie. Walking meditation is recommended for people who find traditional sitting meditation challenging. It helps integrate meditation into daily life by focusing on the sensations of walking.

Sebene Selassie guides listeners through a walking meditation. The practice begins with standing still and taking deep breaths to connect with the ground. Participants are instructed to walk slowly, paying attention to each step and the shifting of weight from one foot to another.

As the meditation continues, participants are encouraged to notice the natural swing of their arms and the rhythm of movement. Sebene suggests expanding awareness to include body sensations like warmth or tension and surroundings such as colors and sounds.

Thoughts will naturally arise during walking meditation, but Sebene advises acknowledging these thoughts without judgment and returning focus to the sensations of walking. The practice ends with a sense of gratitude for the body's ability to move and for the mindful awareness cultivated.

Dan Harris mentions a new meditation challenge based on their audiobook. The challenge will be available on the 10% Happier app and includes daily practices and live online events with Harris and Selassie.

Sebene Selassie's walking meditation aims to help individuals find an active way to cultivate mindfulness, making it accessible for those who struggle with traditional meditation forms.

Key Insights

• Walking meditation bridges the gap between formal meditation and daily life by focusing on movement, making it more accessible for those who find sitting still challenging.
• Sebene Selassie suggests starting walking meditation by standing still, taking deep breaths, and feeling the connection between feet and ground to cultivate mindfulness.
• Participants in walking meditation are encouraged to notice the sensations of their body and surroundings without judgment, helping them stay present in the moment.
• Dan Harris promotes a five-day meditation challenge on the 10% Happier app, inspired by the audiobook 'Even You Can Meditate,' to help users incorporate meditation practices into their daily routines.