Feel Your Feelings, Drop the Story | Sebene Selassie

Feel Your Feelings, Drop the Story | Sebene Selassie

From 10% Happier with Dan Harris by 10% Happier

April 24, 2026 · 27 min · Episode 1131

About this episode

Dan Harris and Sebene Selassie discuss breath meditation, the challenges it presents, and techniques for managing emotions and discomfort.

Why forcing the breath backfires and how to use the four elements to get out of your head. Breath meditation sounds simple in theory. In practice, many meditators find that the moment they pay attention to their breathing, it starts to feel forced, shallow, or just plain weird. In this live session, Dan and Sebene Selassie dig into why that happens — and what to do about it. They also answer subscriber questions on shame and how to work with it skillfully, the RAIN technique, breaking the cycle of rumination, and Sebene's beloved elements practice as a tool for embodiment. Plus: an unexpectedly lively digression on colonoscopy prep and the nature of being with discomfort. If you want to go deeper with Dan and Sebene, check out their Audible Original, Even You Can Meditate, available now. Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram , TikTok Subscribe to our YouTube Channel Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. Register here. Join Dan, Sebene…

More episodes of 10% Happier with Dan Harris

Explore listener stats, chart rankings, contacts and more on the 10% Happier with Dan Harris podcast page.