How To Stop Getting Dragged Around By Your Anxieties, Thought Loops, and Insecurities | Sebene Selassie - 10% Happier with Dan Harris Recap

Podcast: 10% Happier with Dan Harris

Published: 2026-03-06

Duration: 21 min

Summary

In this episode, Dan Harris offers a sneak preview of his audiobook 'Even You Can Meditate' co-authored with Sebene Selassie. They discuss how meditation can help individuals who feel overwhelmed by distractions and anxieties, providing practical techniques tailored to different needs.

What Happened

Dan Harris introduces the episode with excitement about his new audiobook 'Even You Can Meditate,' which he co-authored with meditation teacher Sebene Selassie. The book serves as a practical guide for those feeling too distracted or overwhelmed to begin or resume a meditation practice. It emphasizes adapting meditation techniques to fit individual lifestyles and brains, promising benefits such as reduced stress and improved sleep.

In the preview, Dan and Seb delve into the book's introduction, discussing the importance of intention in meditation and how it can be personalized. They explore the concept of mindfulness, clarifying misconceptions about what it truly means. They also tackle common challenges faced during meditation, known as the five hindrances, which include desire, aversion, restlessness, and doubt. The episode promises valuable insights for both newcomers and seasoned practitioners.

Key Insights

Key Questions Answered

What is the main focus of the audiobook 'Even You Can Meditate'?

The audiobook 'Even You Can Meditate' focuses on providing a practical rescue plan for those who feel too distracted or overwhelmed to start or restart a meditation practice. It covers various meditation traditions and techniques to help listeners identify the style that best suits their lives and brains. Dan mentions that the book contains evidence-based hacks for establishing lasting meditation habits.

How does Sebene Selassie describe her introduction to meditation?

Sebene Selassie shares that her introduction to meditation began when her brother became a Hare Krishna during her youth. This led her to explore Eastern philosophy and eventually teach a meditation class in high school, albeit humorously noting that it wasn't very good. Her early experiences sparked a long-lasting interest, culminating in her majoring in comparative religious studies with a focus on Hinduism and Buddhism.

What are the five hindrances in meditation that Sebene discusses?

Sebene describes the five hindrances that commonly arise during meditation, which include desire, aversion, restlessness, doubt, and other predictable challenges. These hindrances can disrupt one's meditation practice and are often encountered by both beginners and experienced meditators. Recognizing these obstacles is crucial for navigating the meditation process effectively.

How has meditation helped Sebene Selassie in her life?

Sebene highlights the profound impact meditation has had on her life, particularly in navigating significant challenges such as her diagnosis with stage three breast cancer at 34 and living with metastatic cancer for 15 years. She emphasizes that the practices have provided her with grounding and relief, allowing her to face pain and suffering without resorting to avoidance or distraction.

What activities are included in the 'Even You Can Meditate' challenge on Dan's app?

Dan announces a five-day challenge associated with the 'Even You Can Meditate' audiobook, which will take place from March 23rd to 27th. Each day will feature a different meditation practice led by Sebene, catering to both newcomers and experienced practitioners. Additionally, there will be two live online events where Sebene and Dan will guide meditations and answer participant questions.