Offer kindness, appreciation, gratitude

A short, gentle body scan meditation from Bart van Melik, our Teacher of the Month for January.

This isn't about fixing anything or achieving some special state. It's about finding one small place in your body that feels okay—not great, just okay—and seeing what happens when you meet that experience with a little bit of kindness.

Bart is a meditation teacher and psychotherapist who has trained in Insight Meditation and Buddhist psychology. He's worked extensively in clinical settings with people dealing with stress, anxiety, and harsh self-talk. He's the guiding teacher for the Community Meditation Center in New York City.

Check out more meditations from Bart throughout January in the 10% with Dan Harris app.

Related episodes: Buddhist Strategies for Protecting Yourself from Everyday Chaos | Bart van Melik

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