How To Handle 4 AM Worry Spirals | Bart van Melik
About this episode
A conversation with self-described "worry warrior" Bart van Melik about working skillfully with everyday anxiety.
Bart is a guiding teacher at the Community Meditation Center in New York and our Teacher of the Month for January. In this conversation with executive producer DJ Cashmere, he gets refreshingly honest about his own tendency to worry — and shares a bunch of practical tools for when your mind won't stop spinning through worst-case scenarios.
We talk about:
-
Why mindful breathing sometimes doesn't work (and what to do instead)
-
The practice phrase "this wants to be seen right now"
-
How to work with your aversion to worrying (which can be worse than the worry itself)
-
Why talking about your fears with other people is so crucial
-
The question "what is this?" as a low-barrier entry point to awareness
-
How the Buddha's teaching on clinging shows up in anxious thinking
-
Why community and sangha aren't optional extras
If you want more from Bart, check out the 10% with Dan Harris app where he's got meditations and live sessions throughout January.
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
To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris
Get every episode summarized
Each time 10% Happier with Dan Harris publishes, we email you a written briefing from the transcript — the topics, who appeared, and any specific claims, with the ad reads skipped.
Email me new episodesFree for 3 shows. No card needed.
Hosts & guests
No transcript yet
This episode has not been transcribed. Request it and it moves to the front of the queue.
More episodes
More from 10% Happier with Dan Harris
Neal Brennan On: Talking Back to Your Inner Critic, Why Chasing Validation Doesn...
10% Happier with Dan Harris
Top 10 Practices for Resetting Your Time, Space, Body, Inner Critic, and Social...
10% Happier with Dan Harris
The Science Of Building The Life You Want | Arthur Brooks
10% Happier with Dan Harris
The Psychology Of Success | Guy Raz
10% Happier with Dan Harris