The On-The-Go Challenge
The On-The-Go Challenge kicks off in the Ten Percent Happier app on November 13 and lasts for seven days. You can join the challenge in the Ten Percent Happier app starting November 6.
LEARN FROM ALEXIS SANTOS AND DAN HARRIS
To get access to all of the videos and meditations in the On-The-Go Challenge, you’ll need a subscription to Ten Percent Happier. Click here to take 40% off a year-long subscription with a special discount.
Meditation is your tool to show up fully in your daily life. That's where our On-The-Go Challenge comes in. Hosted by Dan Harris and Alexis Santos, our "on-the-go-to" meditation expert, give you the guidance to bring mindfulness into the messy and mundane.
During the On-The-Go Challenge, you'll receive:
- Daily videos from Dan and Alexis, breaking down mindfulness practices for everything from the ordinary to the extraordinary.
- Guided meditations designed to reinforce what you learned in the videos.
- Daily prompts to ensure your practice remains consistent-ish–wherever and whenever you meditate.
ON-THE-GO: CHALLENGE OUTLINE
WITH ALEXIS SANTOS AND DAN HARRIS
SESSION 1: WAKING UP
Many people believe that it's hard to meditate. Alexis helps us realize that a moment of mindfulness is actually not difficult.
SESSION 2: BRUSHING YOUR TEETH
This practice plants seeds for integrating mindfulness throughout your day. It's not grand or showy, just small gestures of recognition.
SESSION 3: WHILE WALKING
Learn about the three jobs in meditation: 1) Relate to experience in a skillful way, 2) Remember to be aware, 3) Keep balance in the mind.
SESSION 4: WAITING IN LINE
Alexis helps us realize that thinking (even during meditation) is normal and natural, and doesn't get in the way of the practice.
SESSION 5: AT THE DESK
It's easy for meditation to feel as if it's yet another thing that you have to do. Alexis reminds us that mindfulness isn't a chore.
SESSION 6: CHORES
Does focusing on the breath feel forced? Alexis helps you find a sensation that is interesting to you, using that as a meditation anchor.
SESSION 7: GOING TO BED
We all have internal weather patterns. Through practice, we can find relief in letting them move through.
ABOUT THE EXPERTS
Alexis Santos
Alexis has practiced and taught Insight Meditation in both the East and West since 2001. He has been a long-time student of Sayadaw U Tejaniya (a well-respected meditation teacher in Burma whose teachings have attracted a global audience), and his teaching emphasizes knowing the mind through a natural and relaxed continuity—a style of practice that’s particularly useful during our crazy lives. He has completed the Spirit Rock/IMS Teacher Training, teaches retreats across the globe, and currently lives in Portland, Maine.
Dan Harris
Dan Harris is a best-selling author and former co-anchor the weekend edition of Good Morning America on ABC News.
After having a nationally televised panic attack on Good Morning America, Dan found meditation and then wrote 10% Happier, as a way to convince fellow skeptics to give the practice a shot.
Dan grew up outside of Boston and currently lives with his wife Bianca, son Alexander, and many rescue cats in New York.
