10% Happier with Dan Harris

A Practice for Fidgeters, Restless Minds, and Anyone Who Hates Sitting Still | Meditation with Sebene Selassie

March 20, 2026

Key Takeaways Copied to clipboard!

  • Walking meditation, featured in the new audiobook *Even You Can Meditate*, is a practical and underrated mindfulness tool that bridges formal sitting practice with everyday life, especially benefiting restless individuals. 
  • The core technique of this walking meditation involves walking slowly and deliberately, focusing on the physical sensations of each step, and gently returning attention whenever the mind wanders. 
  • Listeners are encouraged to engage with the new *Even You Can Meditate* audiobook and participate in the 10% with Dan Harris app's 5-Day Even You Can Meditate Challenge running March 23–27. 

Segments

Audiobook Promotion and Preview
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(00:00:20)
  • Key Takeaway: The episode features a guided walking meditation sneak preview from Dan Harris’s new Audible audiobook, Even You Can Meditate, co-authored with Sebene Selassie.
  • Summary: Dan Harris introduces a preview from his new audiobook, Even You Can Meditate, available on Audible. The practice shared is a guided walking meditation led by Sebene Selassie. This meditation is highlighted as a game-changer for those who find seated meditation difficult due to restlessness.
Walking Meditation Benefits Explained
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(00:00:40)
  • Key Takeaway: Walking meditation bridges formal practice and daily life by utilizing constant activity, and it serves as an excellent alternative for fidgeters who struggle with stillness.
  • Summary: Walking meditation is beneficial because many people are walking constantly, making it easy to integrate mindfulness into daily routines. The basic technique requires walking slowly, paying attention to step sensations, and restarting the focus when the mind wanders. Sebene Selassie guides this specific practice.
App Challenge Announcement
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(00:01:28)
  • Key Takeaway: The 10% with Dan Harris app is hosting the Even You Can Meditate 5-Day Challenge from March 23rd through 27th, featuring daily practices and live Q&A events.
  • Summary: A five-day challenge inspired by the audiobook will run on the 10% with Dan Harris app from March 23rd to 27th. Each day includes a different guided practice suitable for both beginners and experienced practitioners. The challenge also includes two live online events with Dan Harris and Sebene Selassie for guidance and questions.
Samsara Sponsorship Details
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(00:02:08)
  • Key Takeaway: Samsara offers an AI-powered fleet safety and operations platform, including dash cams, GPS tracking, and maintenance insights, to prevent accidents and cut costs.
  • Summary: Samsara provides clear video evidence and real-time alerts via AI-powered dash cams to help prove incidents and prevent accidents. The platform extends beyond cameras to offer a complete connected operations suite, including safety analytics and compliance tools. Fleets can request a free demo at samsara.com/happier.
Fatty15 Sponsorship Details
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(00:03:39)
  • Key Takeaway: Fatty15 supplements contain C15, the first essential fatty acid discovered in over 90 years, which is scientifically shown to strengthen cells and slow aging at the cellular level.
  • Summary: Fatty15 is built around the essential fatty acid C15, discovered while studying the health of older dolphins. This nutrient is claimed to support long-term health and healthy aging by strengthening cells based on over 100 studies. Listeners can receive 15% off a 90-day starter kit using code HAPPIER at fatty15.com/happier.
Guided Walking Meditation Begins
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(00:05:24)
  • Key Takeaway: The walking meditation starts by establishing grounding through foot contact with the earth and slow, deliberate movement, focusing on the physical miracle of motion.
  • Summary: The practice begins by finding a quiet path and standing still, taking three deep breaths, and noticing the pressure, temperature, and texture where the feet meet the ground. Participants then start walking at a slower, mindful pace, focusing on the lifting, moving, and placing of each foot.
Expanding Awareness During Walk
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(00:08:26)
  • Key Takeaway: Awareness should expand from the feet to the entire body, noticing the rhythm of movement, and then outward to surroundings like colors, sounds, and air temperature.
  • Summary: After focusing on the steps, awareness expands to include the whole body, noting sensations like warmth or tension without judgment. Next, the focus broadens to include external stimuli such as colors, shapes, sounds, and the feeling of the breeze on the skin. Throughout this, the practitioner maintains awareness of walking and breathing.
Handling Wandering Mind
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(00:12:06)
  • Key Takeaway: When thoughts arise during the walk, acknowledge them naturally, like clouds passing, and gently return attention to the physical sensations of walking.
  • Summary: It is natural for the mind to produce thoughts during the practice. The instruction is to acknowledge these thoughts without judgment, treating them like passing clouds. The anchor for returning focus is always the physical experience of each step.
Closing Gratitude and Conclusion
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(00:13:25)
  • Key Takeaway: The meditation concludes by cultivating gratitude for the body’s movement and the present moment, followed by gradually stopping and taking three final deep breaths.
  • Summary: The practice encourages cultivating appreciation for the body’s ability to move and the path beneath the feet, infusing the walking meditation with appreciation. Participants gradually stop walking, stand still, and take three deep breaths to close the practice. Listeners are encouraged to carry this quality of awareness into their regular activities.
Post-Meditation Wrap-up
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(00:15:23)
  • Key Takeaway: Dan Harris reiterates thanks to Sebene Selassie and reminds listeners where to find the audiobook and sign up for the app challenge.
  • Summary: Dan Harris thanks Sebene Selassie and reminds listeners that the audiobook Even You Can Meditate is available at audible.com/DanHarris. He also directs listeners to danharris.com to download the app for the upcoming challenge. Production credits for the show are then listed.
Sponsor Reads (WimSound & Bleacher Report)
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(00:16:24)
  • Key Takeaway: WimSound offers a smart speaker with high-resolution audio and a touchscreen, while the Bleacher Report app provides real-time scores and highlights for major sports.
  • Summary: WimSound is promoted as a smart speaker providing high-resolution audio for $299, available on Amazon. The Bleacher Report app is recommended for staying connected to sports news, scores, and highlights, especially during NBA, March Madness, and the start of MLB season.