How To Stop Getting Dragged Around By Your Anxieties, Thought Loops, and Insecurities | Sebene Selassie

March 6, 2026·21 min·1 clip

Sebene Selassie was diagnosed with stage three breast cancer at 34 and has lived with metastatic stage four cancer for 15 years — and says meditation has been her lifeline through all of it.

Dan Harris opens the episode by explaining that the content is a sneak preview of his new Audible original audiobook Even You Can Meditate, co-authored with meditation teacher Sebene Selassie. He describes the book as a practical rescue plan for people who feel too distracted or overwhelmed to meditate, guiding them through different traditions to find a style that fits their brain. He mentions a companion five-day meditation challenge running March 23-27 on his new app 10% with Dan Harris. Sebene describes getting into meditation because her brother became a Hare Krishna in high school, which exposed her to Eastern philosophy. She majored in comparative religious studies focusing on Hinduism and early Buddhism. Sebene clarifies for secular or religiously committed listeners that Buddhism is not theistic and requires no doctrinal belief, using the phrase 'something to do rather than believe in.' She describes coming to meditation as a lost, traumatized young person who was born in Ethiopia and came to the US under difficult circumstances, calling the practices a lifeline. She reveals she was diagnosed with stage three breast cancer at 34 and has lived with metastatic stage four cancer for 15 years. Dan Harris addresses his own original fear that meditation would make him less effective; Sebene argues that true peak performance is not adrenaline-fuelled reactivity and that executives, athletes, and entertainers adopt meditation specifically for focus and calm. Dan says his life improved within a couple of weeks and benefits have compounded, while noting he remains imperfect. Sebene introduces the concept of intention in meditation — deciding to be well, to reduce suffering — and describes how her intention has evolved from personal relief to the benefit of all beings. The conversation addresses posture flexibility: sitting, standing, or lying down are all valid, with the recommendation to keep the body open to support breathing and alertness. The pair explain the etymological roots of mindfulness in the Pali word sati, which carries connotations of embodied, holistic awareness and also of remembering. Jon Kabat-Zinn's definition — paying attention in the present moment without judgment for the purpose of freedom — is introduced. Getting lost in thought during meditation is framed not as failure but as the moment the practice is occurring. Sebene distinguishes between enlightenment and the more immediate freedom from being dragged by anxieties and thought loops, saying the latter is accessible in a single breath.

As heard by us

A plainspoken case for meditation that values fit over perfection.

Dan Harris and Seben A. Selassie present meditation as a practical way to steady people who feel distracted or overwhelmed. The emphasis stays on intention and fit: try a few approaches, notice what actually works, and do not get hung up on perfect posture or a single correct…

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You want a practical reset for meditation that fits your real life.

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