10% Happier with Dan Harris

A personal program for working with election-induced anxiety.

We’re dropping a special/experimental pod today, because we know a lot of you are freaking out about the election — so Dan’s going to talk through some strategies he is personally using to keep it together during this turbulent time. 

Additional Resources: 

Podcast episode with Bill Doherty (Braver Angels)

Feedback form: let us know what you think!

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/dan-harris-election

Additional Resources:

• Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Cara Lai has worked as an artist, wilderness guide, social worker, and therapist before becoming a full time meditation teacher. She teaches teens and adults at Spirit Rock, Insight Meditation Society, and Ten Percent Happier.

To find out more about what Cara does, you can go to her website, www.caralai.org – where she’s got some online meditation classes, including one called Meditate Your Face Off. She also has a monthly class for parents, co-led by Ofosu Jones-Quartey and Jess Morey, both of whom have been heard on this podcast.

Speaking of podcasts, Cara also co-hosts a podcast called Adventures in Meditating (For Parents), along with Jess Morey and Jon Roberts.

Cara will also be a core teacher for a 14-week residential semester program for youth ages 18-32 this Fall in Marlboro VT. The program is called the Contemplative Semester, and there are many folks who will be teaching who have been in the TPH orbit, including Joseph Goldstein, Sharon Salzberg, Jessica Morey, Kaira Jewel Lingo, and more. You can find more info at www.contemplativesemester.org

Related Episodes:

The Upside of Desire | Cara Lai 

Can You Get Fit Without Self-Loathing? | Cara Lai 

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/cara-lai-808

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

A Harvard professor on how to elevate everyday activities in order to lift your mood, improve your relationships and rise to new challenges.

Michael Norton is the Harold M. Brierley Professor of Business Administration at the Harvard Business School. He has studied human behavior as it relates to love and inequality, time and money, and happiness and grief. He is the author of The Ritual Effect: From Habit to Ritual, Harness the Surprising Power of Everyday Actions. 

In this episode we talk about: 

• The difference between habits and rituals
• How rituals impact various spheres of life, including creativity, grief and politics - and how not all rituals are beneficial 
• how to transform your everyday activities into rituals and how they can inject meaning into your life and give a boost to your relationships
• How to introduce rituals into your workplace without falling back on cliché (like trust falls)

Related Episodes:

What Science Says About Money and Happiness | Elizabeth Dunn — Ten Percent Happier 

How to Benefit From Religion, Even as a Nonbeliever | David DeSteno — Ten Percent Happier

How to Change Your Habits | Katy Milkman — Ten Percent Happier   

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/michael-norton/

Additional Resources:

• Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

When you’re spiraling with intense emotions, here’s a practice to help pick you up off the bathroom floor. 

About Sebene Selassie:

Growing up, Sebene felt like a big weirdo. Born in Addis Ababa, Ethiopia and raised in white neighborhoods in Washington, D.C., she was a tomboy Black girl who loved Monty Python and UB40. She never believed she belonged. Thirty years ago, she began studying Buddhism as an undergraduate at McGill University where she majored in Comparative Religious Studies. Now, Sebene is a teacher, author, and speaker who teaches that meditation can help us remember our inherent sense of belonging, that our individual freedom affects absolutely everyone and everything, and that our collective freedom depends on each and every one of us. Sebene is a three-time cancer survivor of Stage III and IV cancer.

To find this meditation in the Ten Percent Happier app, you can search for “Meltdown.”

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The two practices that helped turn this self described scowling, sarcastic skeptic into an expert meditator

Since 1999, Devin Berry has been a dedicated meditation practitioner, his practice is deeply rooted in the metta and vipassana teachings of the Insight Meditation tradition. He spent nearly five years in silent, intensive retreats, cultivating his practice and understanding. Devin is deeply committed to the personal and collective liberation of marginalized communities, believing that integrating reflection and insight leads to clarity and wisdom, which in turn fosters wise action.

Devin is a dharma teacher at Spirit Rock and the Insight Meditation Society (IMS), where he serves as a guiding teacher. He also shares his teachings through Sounds True and at various sanghas and centers across the country.

In this episode we talk about:

• Why mindfulness alone is not enough
• How metta is part of four related mental skills, called the brahma viharas—and how to practice those
• The story of how and why the Buddha invented the Metta practice.
• The role and practice of Dana – generosity.
• Devin’s year long Metta/Dana experiment 
• And lastly, how these practices can help us on and off the cushion

Related Episodes:

Sharon Salzberg Takes on the Cliches: Authenticity, Love, and Being Your Own BFF

Mike D On: The Value of Failure, the Addictive Power of Adrenaline, and How a Beastie Boy Got Into Lovingkindness

Everything You Wanted To Know About Meditation Retreats But Were Afraid To Ask | Spring Washam (And Dan’s Close Friend, Zev Borow)

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/devin-berry

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Our guest today is James R. Doty, a neurosurgeon who has just written a whole book about the science of manifestation – although, as you’ll hear him admit, there’s very little ‘magic’ involved in his process. 

James R. Doty, M.D. is a Stanford neurosurgeon, neuroscientist, compassion researcher, inventor, entrepreneur, author and philanthropist. He’s the founder and director of the Center for Compassion and Altruism Research and Education (CCARE) at Stanford University. 

In this episode we talk about:

• Doty’s six steps to manifest
• His very interesting backstory
• The art and science of intention setting and the role of our neural pathways.
• How caring can ignite our Parasympathetic nervous system, which in turn can help us manifest better
• Practical tips for embedding an intention into our subconscious.
• The keys to understanding what we want vs. what we need
• And how to ‘alert the bloodhound’ to harness the full power of your mind

Related Episodes:

• #388. The Science of Training Your Attention | Dr. Amishi Jha
• The Art and Science of Compassion: Thupten Jinpa
• #425. Compassion Is the Ultimate Tool for the Truly Ambitious | Paul Gilbert

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/james-doty

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Watching things come and go helps weaken obsessive cravings both in meditation and in our lives.

About Joseph Goldstein:

Joseph is one of the most respected meditation teachers in the world -- a key architect of the rise of mindfulness in our modern society -- with a sense of humor to boot. In the 1970's, he co-founded the Insight Meditation Society (IMS) alongside Sharon Salzberg and Jack Kornfield. Since its founding, thousands of people from around the world have come to IMS to learn mindfulness from leaders in the field. Joseph has been a teacher there since its founding and continues as the resident guiding teacher.

To find this meditation in the Ten Percent Happier app, you can search for “Going Deeper: Seeing Change.”

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

We're introducing you to the Ted Talks Daily podcast, with an episode featuring our own Dan Harris. Here's his TED Talk, "The Benefits Of Not Being A Jerk To Yourself."

After over two decades as an anchor for ABC News, an on-air panic attack sent Dan Harris's life in a new direction: he became a dedicated meditator and, to some, even a guru. But then an anonymous survey of his family, friends and colleagues turned up some brutal feedback -- he was still kind of a jerk. In a wise, funny talk, he shares his years-long quest to improve his relationships with everyone (starting with himself) and explains the science behind loving-kindness meditation, and how it can boost your resiliency, quiet your inner critic and simply make you more pleasant to be around.

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Loch Kelly is an author, psychotherapist, and nondual meditation teacher. Loch has Master’s Degrees from both Columbia University and Union Theological Seminary. He has his own app, called Mindful Glimpses. Loch is also a very popular teacher on the Waking Up app, run by friend of show, Sam Harris.

Free 30 days of the Waking Up meditation app: https://www.wakingup.com/tenpercent 

Free training and guided meditation pack from Loch Kelly: https://lochkelly.org/cycle-of-dissatisfaction 

Related Episodes:

Sam Harris on: Vipassana vs. Dzogchen, Looking for the Looker, and Psychic Powers

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://wwwdww.tenpercent.com/tph/podcast-episode/loch-kelly

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

A neuroscientist’s strategies to help you remember what really matters, and how mood, multitasking and other people can impact our memories

Charan Ranganath is a professor at the Center for Neuroscience and Department of Psychology and director of the Dynamic Memory Lab at the University of California at Davis.  He is the author of the New York Times bestselling book Why We Remember: Unlocking Memory’s Power to Hold on to What Matters. 

In this episode we talk about:

• The different kinds of memory that help us function day to day
• The impact mood has on memories - not just making them, but recalling them
• Why forgetting is not only useful but essential - even if it doesn’t always feel like it
• Practical tips to help us remember better, including distinctiveness, meaning & organization, planting cues, and chunking
• Why making errors is actually one of the best things you can do for learning and memory 

Related Episodes:

How To Prevent Dementia | Lisa Genova — Ten Percent Happier

How to Actually Be Present | Matthew Brensilver — Ten Percent Happier  

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/charan-ranganath/

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Strengthen your ability to know the difference between fact and fiction by using sound to harness a foundational anxiety-taming skill.

About Leslie Booker:

Booker brings her heart and wisdom to the intersection of Dharma, Embodied Wisdom, and Liberation. Using this framework, she supports folks in creating a culture of belonging through her teaching and writing on changing the paradigm of self and community care. She shares her offering widely as a university lecturer, public speaker, and Buddhist philosophy and meditation teacher. She currently lives in Philadelphia with her partner and pup and is the Co-Guiding Teacher of New York Insight.

To find this meditation in the Ten Percent Happier app, you can search for “Return to Reality.”

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Reverend Benjamin Perry, is the author of Cry, Baby: Why Our Tears Matter. He’s the editorial director at Garrett Seminary, Consulting Minister for Public Theology at Middle Church, and editor of the Queer Faith photojournalism series. He has a masters in divinity from Union Theological Seminary. 

In this episode we talk about:

• Why Doty got interested in this subject, and the rather extraordinary exercise he put himself through
• The gender differences on this issue
• How vulnerability can be misused or weaponized
• The issue of interpersonal relationships when it comes to tears (Bianca and Dan delve into this in regards to their relationship)
• How we replay childhood patterns in grownup relationships
• The deep connection between crying and shame
• The messages we share with our children about crying
• How we can reconnect to the emotional parts of ourselves

Related Episodes:

• #361 Why Men Armor Up | Daniel Ellenberg
• #441. A Thing Most Men Won't Talk About
• Vulnerability: The Key to Courage | Brene Brown
• The Science Of Speaking Up For Yourself | Elaine Lin Hering (Co-interviewed by Dan's wife Bianca!)

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/benjamin-perry

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Learning how to thrive with enough.

Michael Easter is the New York Times bestselling author of Scarcity Brain and The Comfort Crisis. He travels the world to uncover practical ideas that help people live healthier, happier, and more remarkable lives. His ideas have been adopted by institutions ranging from the military to professional sports teams to Fortune 500 companies. He also shares his ideas on his popular newsletter, 2% with Michael Easter. 

In this episode we talk about:

• The evolutionary roots of overconsumption
• The challenges of having an ancient brains in a modern world
• The Scarcity mindset vs. the abundance mindset
• Understanding what Michael calls the “scarcity loop” – and how to apply it to daily life
• Tactical ways to work with habits and cravings 
• Understanding the scarcity loop, how it hooks us, and then how you can unhook using that same loop
• And How’s Michael’s life changed after researching this book
• Toward the end, we talk about Michael’s previous book, the comfort crisis—and some Practical steps for embracing discomfort

Related Episodes:

• The Anti-Diet | Evelyn Tribole
• Abby Wambach On: Grief, Addiction, And Moving From External To Internal Validation
• Glennon Doyle is Rethinking Her Relationship to Social Media, Hustle Culture, Intuition, Her Body, and Her Parents

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/michael-easter

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Learn to connect with the true home of strength, wisdom, and clarity inside of yourself, a place of safety that no one can take away.

About Kaira Jewel Lingo:

At the age of twenty-five, Kaira Jewel Lingo entered a Buddhist monastery in the Plum Village tradition and spent fifteen years living as a nun under the guidance of Zen Master Thich Nhat Hanh. Now based in New York, she sees her work as a continuation of Engaged Buddhism as well as the work of her parents, inspired by their stories and her dad’s work with Martin Luther King Jr. on desegregating the South. The author of We Were Made for These Times: Ten Lessons on Moving through Change, Loss and Disruption, Kaira Jewel especially feels called to share mindfulness and meditation with Black, Indigenous, and People of Color, as well as activists, educators, youth, artists, and families.

To find this meditation in the Ten Percent Happier app, you can search for “Deeply Accepting Yourself.”

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

On hitting Rock Bottom, de-armoring, and worthiness.

Jada Pinkett Smith is a multifaceted artist whose career spans over 30 years. Raised in Baltimore, she studied dance and theater at the Baltimore School for the Arts before moving to Los Angeles to pursue acting. Her breakthrough came in with the NBC series A Different World, followed by her first feature film, Menace II Society. From there, Pinkett Smith became a global star, appearing in numerous films like The Nutty Professor, Set It Off, The Matrix franchise and the comedic hit Girls Trip.

In addition to her acting work, Pinkett Smith has also executive produced projects such as Karate Kid, Free Angela and All Political Prisoners, The Queen Latifah Show, Red Table Talk, Red Table Talk: The Estefans, as well as Queen Cleopatra and Queen Njinga for Netflix. She expanded her skills further as the host of the Emmy award-winning talk show, Red Table Talk, where she engages in multigenerational discussions about social and cultural issues with her daughter, Willow Smith, and mother, Adrienne Banfield-Norris. She is now heading out on a worldwide book tour to promote her memoir, Worthy (a NYT Bestseller).

Related Episodes:

Non-Negotiables Playlist

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/jada

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The Queen of Drag discusses his new memoir, The House of Hidden Meanings, and makes Dan play an R-rated game.

RuPaul Charles became famous in 1993 with the song “Supermodel.” Since then, he’s put out 18 albums, he’s been in more than 50 films and TV shows, including his global hit, “RuPaul’s Drag Race.” He’s put out four books, including his latest, the number one New York Times best seller The House of Hidden Meanings. He’s won fourteen Primetime Emmy Awards, and he won a Tony in 2022 for producing the Broadway show A Strange Loop. 

In this episode we talk about:

• His daily spiritual practices
• Talking to his inner child
• The challenging family he grew up in
• His incredible business idea for a daytime disco for the over-40 set
• His definition of wealth, and why he says he’s always been rich, even when he had no money
• And he ropes Dan into a game of Dirty Charades – which gets a little spicy, so heads-up if you’re listening with kids around or have sensitive ears

Other resources mentioned: 

• RuPaul’s Allstora book shop and book club
• Toxic Parents: Overcoming Their Hurtful Legacy and Reclaiming Your Life by Dr. Susan Forward with Craig Buck

Related Episodes:

A Star, Utterly Unguarded | Brett Eldredge

How to Deal With Emotionally Immature People (Including Maybe Your Own Parents) | Lindsay C. Gibson

There’s No Part Of Your Life You Can’t Make More Awesome | Jeff Warren

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/rupaul-2024

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Plus her definition of the oft-dismissed yet game-changing notion of self-love.

We caught up with Abby Wambach at a really interesting time. She’s experiencing grief, for reasons we’ll let her explain. And for the first time in her life, she’s grieving while sober—which, in itself, is an interesting story, which she will also tell.

As you know, we only talk to famous people on this show if they’re willing to really go deep. And it’s why we call this recurring series Boldface. And Abby is bolder than most.

We also talk about: moving from external to internal validation, her definition of self-love (a concept in which Dan have a lot of interest, because it’s both cheesy and life-changing), the one question that changed her life, how every experience can turn into something positive, and on a related note, why getting arrested for drunk driving was one of the best things that ever happened to her.

Abby Wambach is a two-time Olympic gold medalist, FIFA World Cup Champion, and six-time winner of the U.S. Soccer Athlete of the Year award. She is the author of the #1 New York Times bestseller Wolfpack. And, together with her wife Glennon Doyle and sister Amanda Doyle, co-hosts the award-winning, critically acclaimed We Can Do Hard Things podcast. 

Related Episodes:

• Doing "The Work," Byron Katie
• Glennon Doyle is Rethinking Her Relationship to Social Media, Hustle Culture, Intuition, Her Body, and Her Parents

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/abby-wambach

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

When the world feels like a dumpster fire, it helps to remember that your contributions to improve things matter—even the small ones.

About Matthew Hepburn:

Matthew is a meditation and dharma teacher with more than a decade of teaching experience and a passion for getting real about what it means to live well. He emphasizes humor, technique, and authentic kindness as a means to free the mind up from unnecessary struggle and leave a healthier impact on the world. Beyond Ten Percent Happier, Matthew has taught in prisons, schools, corporate events and continues to teach across North America in Buddhist centers offering intensive silent retreats and dharma for urban daily life. 

To find this meditation in the Ten Percent Happier app, you can search for “Celebrate Small Wins.”

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Emotionally immature people can wreck your life. One of our most popular guests returns to teach you how to make sure they don't.

Description: 

Our relationships are the most important variable in our health and happiness, but they may also be the most difficult. This is especially true when those closest to us turn out to be emotionally immature people.

Lindsay C. Gibson is a clinical psychologist and bestselling author who specializes in helping people identify and deal with emotionally immature people, or EIP’s. Her first appearance on our show was one of our most popular episodes of 2022. Now she’s back to offer concrete strategies for handling the EIP’s in your life, wherever you may find them. Her new book is called Disentangling from Emotionally Immature People.

In this episode we talk about:

• A primer on the cardinal characteristics of emotionally immature people (EIP’s), how to spot them, and why you might want to
• What Lindsay means by “disentangling” from EIP’s, and how to do it
• What often happens to your own sense of self when you’re in relationship (or even just in conversation) with an EIP 
• How to interact with an EIP 
• How to prevent brain scramble when you’re talking with someone who isn’t making any attempt to understand what you’re saying  
• How she reacts when she comes across EIP’s in her everyday life
• Whether it’s possible to have some immature characteristics without being an EIP
• Handling your own emotionally immature tendencies  
• Whether or not EIP’s can change
• The limits of estrangement
• Why she encourages “alternatives to forgiveness”

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/lindsay-gibson-791

Book Mentioned:

• Disentangling from Emotionally Immature People

Other Resources Mentioned:

• Lindsay’s first appearance on the Ten Percent Happier Podcast

Additional Resources:

• Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Today’s guest, Dr. Lindsay C. Gibson, gives advice for dealing with emotionally immature people— whether they are your parents, boss, spouse or childhood friend, she offers practical tools to help navigate these difficult relationships. 

Description: 

Emotionally immature people (EIP’s) are hard to avoid and most of us, if not all of us, have to deal with them at some point in our lives. These interactions can range from mildly annoying to genuinely traumatic, especially if the emotionally immature people in question are our own parents, which is true for an awful lot of us.

Today’s guest, clinical psychologist Lindsay C. Gibson, gives advice for dealing with emotionally immature people, whether they’re your parents or not. She has written a sleeper hit book on the subject called, Adult Children of Emotionally Immature Parents: How to Heal from Distant, Rejecting, or Self-Involved Parents. 

In this episode we talk about:

• The signs of emotional immaturity
• Whether or not I’m emotionally immature
• What happens to children who are raised by emotionally immature parents, including their signature coping strategies
• Why adult children of EIP’s turn to healing fantasies, and how to let them go
• How to cope with emotionally immature parents as an adult
• What role compassion should and should not play in your relationship with EIP’s
• How to heal

Full Shownotes: https://www.tenpercent.com/podcast-episode/lindsay-gibson-2022-rerun

Books Mentioned:

• Adult Children of Emotionally Immature Parents: How to Heal from Distant, Rejecting, or Self-Involved Parents
• Who You Were Meant to Be: A Guide to Rediscovering Your Life's Purpose
• Recovering from Emotionally Immature Parents: Practical Tools to Establish Boundaries and Reclaim Your Emotional Autonomy
• Self-Care for Adult Children of Emotionally Immature Parents: Honor Your Emotions, Nurture Your Self, and Live with Confidence
• Disentangling from Emotionally Immature People: Avoid Emotional Traps, Stand Up for Your Self, and Transform Your Relationships as an Adult Child of Emotionally Immature Parents 

Other Resources Mentioned:

• Lisa Feldman Barrett

Additional Resources:

• Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

To find some mental stability, start with physical stability.

About Oren Jay Sofer:

Oren Jay Sofer teaches mindfulness, meditation and Nonviolent Communication. He has practiced meditation since 1997, beginning his studies in Bodh Gaya, India and is a long-time student of Joseph Goldstein, Michele McDonald, and Ajahn Sucitto, and is a graduate of the IMS/Spirit Rock Teacher Training program. Oren teaches retreats across the country and works as Senior Program Developer at Mindful Schools, teaching and developing curricula for one of the international leaders of mindfulness in education.

To find this meditation in the Ten Percent Happier app, you can search for “Ground Hope In Your Body.”

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

A self-described “silly man” tells us about what’s really important in life. 

Ted Danson has an acting career spanning over four decades. He rose to prominence in the 1980s with his iconic portrayal of Sam Malone in the long-running sitcom "Cheers," earning him critical acclaim and multiple awards. Danson's charisma and acting prowess have since led him to a myriad of diverse roles, including his Emmy-nominated performances in "Damages" and "Fargo." Most recently, he starred in the existential comedy “The Good Place.” Beyond his acting career, Danson is also celebrated for his environmental activism and philanthropy, demonstrating a commitment to making a positive impact beyond the screen. His next venture? A podcast with his old “Cheers” buddy, Woody Harrelson.

In this episode we talk about:

• meditation
• marriage
• hypochondria
• grief
• what he means when he calls himself a joy junkie
• what he learned from being on the TV show “The Good Place”
• and that time he did shrooms with his fellow cast members on “Cheers”

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/ted-danson

Additional Resources:

• Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Practical tips to stop judging yourself, chill out about exercise, and start taking better care of your body – from a Buddhist teacher who learned the hard way.

Description: 

It’s an urgent question for so many of us: Can we exercise, can we take care of our bodies, without being driven by shame, self-loathing, or noxious comparison to other people?

Our guest today has a unique perspective on this. Cara Lai is a former social worker and psychotherapist who is now a Buddhist teacher. She also used to be a marathoner. But in the last few years, her body has undergone some radical changes, leading her to some hard-won, fascinating, and deeply useful insights about how to strike the balance between taking care of your body and staying sane.

In this episode we talk about:

• Practices for that moment when you’re getting out of the shower, see yourself in the mirror, and engage in a festival of self-judgment
• The surprising things that happened when Cara was forced to stop exercising
• A counterintuitive mindfulness practice suggestion for those with exercise routines
• When and why you should purposely do things you know are bad for you
• Why we often resist ‘being in our bodies,’ why that’s OK, and how to lower the bar on this contemplative cliché–without giving it up
• A body-related Buddhist practice she finds to be totally not useful

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/cara-lai-787

Other Resources Mentioned:

The Upside of Desire | Cara Lai

The Anti-Diet | Evelyn Tribole

Additional Resources:

• Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

What if one of the often overlooked keys to being productive is being lazy? That’s the case you will hear made today by Brother Pháp Hữu, a very impressive young zen Buddhist monk.

Brother Pháp Hữu is a senior Dharma teacher in Thich Nhat Hanh’s International Plum Village Community and abbot of Upper Hamlet, the monks’ community in Plum Village Monastery, a practice center founded by Thich Nhat Hanh in southwest France. Born in Vietnam, he emigrated to Canada as a child. He began training with Thich Nhat Hanh at the age of thirteen when he first entered the monastery to become a monk. Thich Nhat Hanh gave him the name Chân Pháp Hữu, which means “True Dharma Friend.” For more than ten years, he accompanied Thich Nhat Hanh on his international teaching tours as his attendant and assistant. Today, Brother Pháp Hữu is deeply committed to building community and continuing Thich Nhat Hanh’s legacy, bringing his teachings in particular to businesspeople, families, and young adults. Brother Phap Huu is passionate about basketball, music, and developing new approaches to teamwork, leadership, mentoring and coaching, and is a beloved co-host—with journalist, leadership coach, and workshop facilitator Jo Confino--of the Plum Village podcast, The Way Out is In.

In this episode we talk about:

• The origin and purpose of something called Lazy Day
• What doing nothing looks like in practicality
• Why doing nothing is so hard for people
• How you can integrate the wisdom of lazy days into your life, even if you can’t carve out a whole day
• How laziness in and of itself can be productive and how it allows for a re-examination of our own happiness.
• And The geopolitical case for being vs. doing

Related Episodes:

• The Buddha’s 8-Part Manual for a Good Life | Brother Pháp Dung
• How to Suffer Well | Brother Pháp Dung
• This Episode Will Make You Stronger | Sister Dang Nghiem
• Six Buddhist Strategies for Getting Along Better with Everyone | Sister True Dedication
• 3 Buddhist Strategies for When the News is Overwhelming | Kaira Jewel Lingo
• A Buddhist Recipe for Handling Turmoil | Kaira Jewel Lingo

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/br-phap-huu

Additional Resources:

• Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

While we may want to conquer physical pain, it’s actually observing the sensations and knowing when to take a break that’s the key to relief.

About Sharon Salzberg:

Sharon Salzberg is a meditation pioneer, world-renowned teacher, and New York Times bestselling author. She is among the first to bring mindfulness & lovingkindness meditation to mainstream American culture fifty years ago, inspiring generations of meditation teachers and wellness influencers.

A co-founder of The Insight Meditation Society in Barre, MA, Sharon is the author of thirteen books, including the New York Times bestseller, Real Happiness, now in its second edition, and her seminal work, Lovingkindess.

In 2023, Sharon released two new books: Real Life, available from Flatiron Books, and Finding Your Way, a small gift book from Workman.

To find this meditation in the Ten Percent Happier app, you can search for “When Your Body Hurts.”

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

On this show, we talk a lot about ways to stop the interpersonal and intrapersonal violence of obsessing about thinness. Today’s episode, though, is a bit of a departure… because this whole dynamic and debate has been deeply disrupted by the advent of Ozempic and other new weight loss drugs, which are technically called GLP1s. This is a controversial and touchy subject, to say the least. 

Journalist and best-selling author Johann Hari discusses his latest book Magic Pill: The Extraordinary Benefits and Disturbing Risks of the New Weight-Loss Drugs. He believes drugs like Ozempic are the equivalent of the invention of the iPhone – and will impact all of our lives, whether we like it or not, and whether we take them or not. And in Magic Pill, Hari – who somewhat ambivalently takes Ozempic himself – marinates in the complexity of all of this. 

This is Hari’s third time on the show. He has come on before to discuss his books on distraction and depression—entitled Stolen Focus and Lost Connections.

This is the latest episode of our Get Fit Sanely series. This is the third time we’ve done Get Fit Sanely, and in this go-round, we’ll be covering longevity, exercise, and the Buddhist case for laziness. 

Related Episodes:

Get Fit Sanely Playlist

Why You Can't Pay Attention - And How to Think About It | Johann Hari

Fighting Depression with Social Connection | Johann Hari

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/johann-hari-2024

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Five takeaways from a year's reporting on fitness, and why this journalist says it's time to go easier on yourself.

Shannon Palus is a features editor at Slate covering heath, science, and human interest. In 2023, she edited Slate's year-long fitness column, Good Fit, about exercise. Her writing has also appeared in the New York Times' Wirecutter, Scientific American, and the Atlantic. 

In this episode we talk about:

• How this conversation changed the way Dan thinks about exercise
• Why you shouldn’t drive yourself crazy following the latest trends about health and fitness
• Why tracking your workouts isn’t always helpful - and remembering that there is always the option to “go slow.” 
• The importance of remembering that exercise is not one-size-fits-all 

Related Episodes:

Can You Get Fit Without Self-Loathing? | Cara Lai — Ten Percent Happier 

How to Stop Obsessing Over Your Body and Eat Sanely in a Toxic Culture | Virginia Sole-Smith — Ten Percent Happier 

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/shannon-palus

Additional Resources:

• Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

After an intense day, try this simple meditation to decompress and de-stress by getting comfy and putting your feet up.

About Jeff Warren:

Jeff is an incredibly gifted meditation teacher. He's trained in multiple traditions, including with renowned teacher Shinzen Young. Jeff is the co-author of NY Times Bestseller "Meditation for Fidgety Skeptics," and the founder of the Consciousness Explorers Club, a meditation adventure group in Toronto. He has a knack for surfacing the exact meditation that will help everyone he meets. "I have a meditation for that" is regularly heard from Jeff, so we've dubbed him the "Meditation MacGyver."

To find this meditation in the Ten Percent Happier app, you can search for “End of Day Decompress: The Porch Sit.”

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How to overcome inertia and research-backed plans that actually work.

Dr. Gary G. Bennett is Dean of the Trinity College of Arts & Sciences at Duke University. He is also a professor of psychology & neuroscience, global health, medicine, and nursing, and is the founding director of the Duke Digital Health Science Center. He has authored nearly 200 scientific papers and is a past president of the Society of Behavioral Medicine.

T. Morgan Dixon is the co-founder and CEO of Girl Trek, the largest health movement in America for Black women– with over one million members. 

Also check out Jeffrey Walker’s podcast, System Catalysts, where they did an episode on Morgan and Dr. Bennett.

This is the latest episode of our Get Fit Sanely series. This is the third time we’ve done Get Fit Sanely, and in this go-round, we’ll be covering not only longevity but also ozempic, exercise, and the Buddhist case for laziness. 

Related Episodes:

Get Fit Sanely Playlist

The Dharma of Harriett Tubman | Spring Washam 

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/dixon-bennett

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Insights from the places on the planet where people apparently live the longest and healthiest lives.

Dan Buettner is an explorer, National Geographic Fellow, and journalist. He has written a series of bestselling books, including The Blue Zones of Happiness and The Blue Zones Kitchen: 100 Recipes for Living to 100. He is also the host of the Netflix show, Live to 100: Secrets of the Blue Zones.

This is the kickoff official interview of our Get Fit Sanely series. (If you missed it, go back and check out the informal chat I posted on Friday with lead producer, DJ Cashmere). This is the third time we’ve done Get Fit Sanely, and in this go-round, we’ll be covering not only longevity but also ozempic, exercise, and the Buddhist case for laziness. 

In this episode we talk about:

• The origin story of the Blue Zones
• The nine common denominators, or Power Nine, to longevity.
• The surprising information about much maligned foods such as pasta and bread
• Why trying to pursue good health can actually work against you
• Why the single most important factor in longevity isn’t advertised on instagram 
• Tips for integrating Blue Zones wisdom into your daily life, including designing a life where you move more naturally
• And some of the critiques and controversies surrounding his work

Related Episodes:

• Get Fit Sanely Playlist

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/dan-buettner

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Mindful movement is an excellent way to integrate and even invigorate mindfulness while cultivating the power of curious awareness.

About Dawn Mauricio:

Dawn Mauricio discovered the practices of Buddhist meditation in 2005, and from then on, did what any well-intentioned perfectionist would do — plunge in head first! Since then, she's graduated from several teaching programs, including Spirit Rock's four-year Teacher Training. Her teaching style is playful, dynamic, and heartfelt, and she teaches extensively in her home-country of Canada, as well as the US, to teens, people of color, and folks of all backgrounds.

To find this meditation in the Ten Percent Happier app, you can search for “Gentle Mindful Movement.”

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How to pursue fitness without succumbing to the “subtle aggression of self-improvement.”

The kickoff episode for the latest installment of an occasional series we do here on the show, called Get Fit Sanely (listen to past – and future – episodes here). 

In this candid conversation, managing producer DJ Cashmere talks with Dan about how they manage their mindsets on these issues, and how the interviews we’re doing on the subject have and have not impacted them. We’ll also preview the guests for this fresh round of Get Fit Sanely, where we cover longevity, Ozempic (and related weight loss drugs), the latest science on exercise, and the Buddhist case for laziness.

The cost of getting lean infographic. 

Related Episodes:

• Get Fit Sanely Playlist
• The Science of Self-Compassion | Serena Chen
• The Anti-Diet | Evelyn Tribole
• 3 Buddhist Strategies for When the News is Overwhelming | Kaira Jewel Lingo

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/dj-cashmere-778

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Using your senses to reduce overthinking, turn down the voice in your head, and get out of what these scientists call "the house of habit."

Dr. Zindel Segal is Distinguished Professor of Psychology in Mood Disorders at the University of Toronto Scarborough and a cofounder of Mindfulness-Based Cognitive Therapy.  Professor Norman Farb, PhD, is an Associate Professor of Psychology at the University of Toronto Mississauga, where he directs the Regulatory and Affective Dynamics laboratory. 

In this episode we talk about:

• How the brain’s default mode network is essential to our survival but also can keep us stuck in rumination and overthinking 
• Segal and Farb’s simple practice of “sense foraging” and why they say it can help break patterns and thoughts that aren’t serving us 
• The differences and the similarities between sense foraging and mindfulness 

Related Episodes:

Depression and Anxiety: Your Old Enemies, Your Best Friends | Zindel Segal

Gretchen Rubin on: How To Use Your Five Senses To Reduce Anxiety, Increase Creativity, and Improve Your Relationships

Why You Can’t Pay Attention - And How to Think Deeply Again | Johann Hari

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/segal-farb

Additional Resources:

• Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The radical shift in perspective that can come when we change our question from “what’s wrong with you” to “what happened to you?”

Dr. Bruce D. Perry, M.D., Ph.D. is the Principal of the Neurosequential Network and a Professor (Adjunct) at the School of Allied Health, Human Services and Sport, La Trobe University, Melbourne, Victoria  Australia. 

Over the last thirty years, Dr. Perry has been an active teacher, clinician and researcher in children’s mental health and the neurosciences holding a variety of academic positions. His work on the impact of abuse, neglect and trauma on the developing brain has impacted clinical practice, programs and policy across the world. Dr. Perry is the author, with Maia Szalavitz, of The Boy Who Was Raised As A Dog, a bestselling book based on his work with maltreated children and Born For Love: Why Empathy is Essential and Endangered. Dr. Perry's most recent book, What Happened to You? Conversations on Trauma, Resilience, and Healing (2021), co-authored with Oprah Winfrey, has been translated into 26 languages and has been on the New York Times Bestseller list for over 100 weeks after becoming #1 on the list in April of 2021.

Related Episodes:

• The Art and Science of the World's Gooiest Cliche | Barbara Fredrickson
• How to Live with the Worst Things That Ever Happened to You | Stephanie Foo
• An Ace Therapist Gives Dan A Run For His Money | Dr. Jacob Ham
• Deep Genealogy | Spring Washam
• Deep, Provocative Success Strategies From the “Yoda of Silicon Valley” | Jerry Colonna

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/drbruceperry

Additional Resources:

Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

When you feel anxious about a difficult decision, meditation can help take the edge off and put you in touch with your own wisdom as a guide.

About Oren Jay Sofer:

Oren Jay Sofer teaches mindfulness, meditation and Nonviolent Communication. He has practiced meditation since 1997, beginning his studies in Bodh Gaya, India and is a long-time student of Joseph Goldstein, Michele McDonald, and Ajahn Sucitto, and is a graduate of the IMS/Spirit Rock Teacher Training program. Oren teaches retreats across the country and works as Senior Program Developer at Mindful Schools, teaching and developing curricula for one of the international leaders of mindfulness in education.

To find this meditation in the Ten Percent Happier app, you can search for “Making A Tough Decision.”

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Radical advice on rethinking success, individualism, and the American dream.

Mia Birdsong is a pathfinder, culture change visionary, and futurist. She is the founding Executive Director of Next River, a think tank and culture change lab for interconnected freedom. In her book How We Show Up: Reclaiming Family, Friendship, and Community, Mia maps swaths of community life and points us toward the promise of our collective vitality. 

In this episode we talk about:

• How to build community
• What it looks like in her own life
• Mutuality vs reciprocity 
• How to work with resentment and rejection 
• The etymological connection between friendship and freedom 
• The transformative power of asking for help
• And why she thinks the idea of bootstrapping—or going it alone—is a kind of self-hatred

Related Episodes:

• How the Science of Attachment Can Help You Make and Keep Friends | Dr. Marisa G. Franco
• The Many Benefits of a “Paradox Mindset” | Dolly Chugh. Ten Percent Happier
• Escape From Zombieland | Koshin Paley Ellison — Ten Percent Happier 
• An Uncomfortable (But Meaningful) Conversation About Race | Lama Rod Owens

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/podcast-episode/mia-birdsong

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The surprisingly common experience of near death experiences and what science still can't explain about them.

Sebastian Junger is the #1 New York Times Bestselling author of The Perfect Storm, Fire, A Death in Belmont, War and Tribe, and In My Time of Dying. As an award-winning journalist, a contributing editor to Vanity Fair and a special correspondent at ABC News, he has covered major international news stories around the world, and has received both a National Magazine Award and a Peabody Award.

In this episode we talk about:

• Junger’s near death experience and the impact it had on him
• The conclusions he came to after investigation the possibilities of an afterlife 
• The mysteries of quantum physics and what they might tell us about life and death
• How he believes we can all experience awe on a daily basis 

Related Episodes:

How Thinking About Death Can Improve Your Life | Alua Arthur

Neil DeGrasse Tyson on Why Having a “Cosmic Perspective” Will Help You Do Life Better

George Saunders on: “Holy Befuddlement” and How to Be Less of a “Turd”

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: www.tenpercent.com/tph/podcast-episode/sebastian-junger

Additional Resources:

• Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Explore the preciousness of a new day with greater joy and ease while giving plenty of space to feel grumpy about it all.

About 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. Alexis has completed the Spirit Rock/IMS Teacher Training, teaches retreats across the globe, and currently lives in Portland, Maine.

To find this meditation in the Ten Percent Happier app, you can search for “When Waking Up Is Tough.”

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How to find your voice when you need to be heard, learn when it's smart to choose silence, and communicate better with the people who matter most.

Elaine Lin Hering is a former Lecturer on Law at Harvard Law School. She works with organizations and individuals to build skills in communication, collaboration, and conflict management. She has served as the Advanced Training Director for the Harvard Mediation Program and a Managing Partner for Triad Consulting Group. She has worked with coal miners at BHP Billiton, micro-finance organizers in East Africa, mental health professionals in China, and senior leadership at the US Department of Commerce. She is the author of the forthcoming book Unlearning Silence: How to Speak Your Mind, Unleash Talent, and Live More Fully.

In this episode we talk about:

• How we learn silence and self-editing 
• How we often miscalculate the cost-benefit when it comes to speaking up or staying silent
• Elaine’s four steps to learn how to speak up and find your voice
• How we can unintentionally silence others, especially those closest to us, and what to do about it  

Related Episodes:

How to Speak Clearly, Calmly, and Without Alienating People | Dan Clurman and Mudita Nisker

How to Call People In (Instead of Calling Them Out) | Loretta Ross

Do You Feel Like an Imposter? | Dr. Valerie Young (Co-Interviewed by Dan’s Wife, Bianca!)

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/elaine-lin-hering

Additional Resources:

Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

An acclaimed science writer on how to upgrade your mind by using more than your head.

When you think about thinking, most of us think of it as a supremely solo pursuit. You’re in your head, concentrating and cogitating, all by yourself. But the science shows that if you want to improve your thinking, you need to get out of your head. Today we’re going to talk about a concept called “the extended mind.” Your mind isn’t just in your skull: it’s in your body, it’s in the people around you, it’s in your surroundings. The best thinking requires that you break out of what the writer David Foster Wallace called “the skull sized kingdom” and access these other resources.

This may sound abstract, but our guest today makes it very practical. Annie Murphy Paul is an acclaimed science writer whose work has appeared in the New York Times, the Boston Globe, Scientific American, Slate, Time, and The Best American Science Writing, among many other publications. She is the author of Origins and The Cult of Personality, hailed by Malcolm Gladwell as a “fascinating new book.” Currently a fellow at New America, Paul has spoken to audiences around the world about learning and cognition; her TED talk has been viewed by more than 2.6 million people. A graduate of Yale University and the Columbia University Graduate School of Journalism, she has served as a lecturer at Yale University and as a senior advisor at their Poorvu Center for Teaching and Learning. Her latest book is The Extended Mind: The Power of Thinking Outside the Brain

In this episode, we also talk about:

• How to use your surroundings to think better 
• My favorite of the three areas of this book – thinking with our relationships
• Why “groupthink” isn’t always a bad thing (OR you can say, the benefits of thinking in groups)
• What she called “extension inequality” – that this benefit of the extended mind isn’t available to all people

Related Episodes: Ancient Secrets to Modern Happiness | Tamar Gendler

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/anniemurphypaul

Additional Resources:

Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Connecting to self-compassion can be really tough. Ease the struggle by imagining your loved ones sending care & support your way.

About Jess Morey:

Jess Morey is a lead teacher, cofounder and former executive director of Inward Bound Mindfulness Education which runs in-depth mindfulness programming for youth, and the parents and professionals who support them across the US, and internationally. She began practicing meditation at age 14 on teen retreats offered by the Insight Meditation Society (IMS), and has maintained a consistent commitment to meditation since. Diving head first into meditation at such a key developmental stage makes the revelatory perspective of mindfulness & compassion her natural home turf, and gives her an easy, conversational teaching style anyone can relate to.

For more information on Inward Bound: https://inwardboundmind.org/

For more information on the Contemplative Semester: https://www.contemplativesemester.org/

To find this meditation in the Ten Percent Happier app, you can search for “Compassion For Yourself.”

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Practical advice from a straight-talking former criminal and occasionally profane dharma teacher.

Vinny Ferraro is the Guiding Teacher of the Big Heart City Sangha in San Francisco and has led a weekly sitting group for almost two decades. As a fully empowered Dharma Teacher thru Spirit Rock/IMS, he has taught residential retreats at Spirit Rock, Insight Meditation Society, and the Esalen Institute. Currently, he leads Spirit Rock's Year to Live course and teaches retreats and daylongs through Big Heart City and meditation centers across the country. He is a respected leader in developing and implementing interventions for at-risk populations. leading groups in schools, juvenile halls and prisons since 1987. He has led emotional intelligence workshops for over 100,000 youth on four continents.

In this episode we talk about:

• Alignment
• Vinny‘s concept of “flashing your basic goodness”
• Noting practice
• The deep satisfaction in not seeking satisfaction
• Redirecting awareness
• Being an “empathetic witness” for yourself
• When to opt for distraction
• Not taking what’s not yours 
• Vinny’s ancestor practice
• What is the connection between seeing our family patterns and not taking what is not ours?  
• How loyal have we been to our suffering?

Related Episodes:

• Get Happier Without Losing Your Edge | Kamala Masters
• Vitamin E: How To Cultivate Equanimity Amidst Political Chaos | Election Sanity Series | Roshi Joan Halifax
• Non-Preachy Ethics | Jozen Tamori Gibson

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/vinny-ferraro

Additional Resources:

• Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Actionable advice on working with one of the few socially acceptable vices.

Whilst striving for perfection might seem logical on some level, it’s not actually attainable. And the research shows it can lead to burnout, stress, anxiety, depression, relationship problems, reduced productivity, and reduced resilience.

Thomas Curran is a professor in the Department of Psychological and Behavioral Science at the London School of Economics and is the author of The Perfection Trap: Embracing the Power of Good Enough. 

In this episode we talk about:

• The definition of perfectionism – it’s more than just high standards
• The 3 flavors of perfectionism
• The surprising findings on perfectionism and gender 
• Perfectionism VS imposter syndrome 
• The root of perfectionism 
• The variables that lead to perfectionism 
• Thomas’ critiques on capitalism and growth mindset
• How to actually implement mantras like “progress not perfection” and “embracing good enough”
• 4 elements to combat imperfectionism 
• The recipe for achieving inner abundance
• How to make good work without caring what other people think of you?
• And parenting and perfectionism 

Related Episodes:

• Do You Feel Like an Imposter? | Dr. Valerie Young (Co-Interviewed by Dan's Wife, Bianca!) 
• How To End The War With Your Body | Sonya Renee Taylor.
• The Science of Failing Well | Amy Edmondson
• Dr. Mark Epstein On: How To Transform Your Neuroses Into “Little Shmoos”
• The Zen of Therapy | Mark Epstein 
• Weird Dreams, Family Relationships, and Collective Trauma I Dr. Mark Epstein

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/thomas-curran

Additional Resources:

• Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

What is happiness? Investigate how happiness is created, what it’s really like, and learn to access the simple happiness of right now.

About Jay Michaelson:

Rabbi Dr. Jay Michaelson is the author of ten books, including his newest, The Secret That Is Not A Secret: Ten Heretical Tales. In his “other career,” Jay is a columnist for The Daily Beast, and was a professional LGBTQ activist for ten years. Jay is an ordained rabbi and has taught meditation in secular, Buddhist, and Jewish context for eighteen years.

To find this meditation in the Ten Percent Happier app, you can search for “What Is Happiness.”

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Talking creativity and sanity with one of the world’s biggest pop stars.

British-Albanian singer-songwriter Dua Lipa emerged as a global pop sensation with her captivating blend of sultry vocals, empowering lyrics, and infectious beats. Born in London in 1995 to Albanian parents, Lipa's musical journey began at a young age, inspired by her father's own musical career. She hosts the podcast Dua Lipa: At Her Service, and her latest album is Radical Optimism. 

In this episode we talk about:

• What she means by radical optimism – and how it applied when she literally fell on stage
• How she resists the temptation to fully armor herself
• Her famous work ethic and packed schedule  
• Her non-negotiable daily practices, including meditation
• Her social media hygiene (specially, how to stay sane when nearly 80 million people follow you on Instagram alone)
• And we have a great conversation about creativity, including how she builds psychological safety with her team in studio and on tour
• Why she had to write 97 songs to make this one album
• And her concept of “writing herself into a good idea” – as she says, “You have to be shit to be good.” 

Related Episodes:

• Bill Hader on Anxiety, Imposter Syndrome, and Leaning into Discomfort
• Pema Chödrön, Renowned Buddhist Nun, On Her One Non-Negotiable Happiness Strategy
• The Science of Hope | Jacqueline Mattis
• Hope Is a Skill | George Mumford
• Discomfort: A Counterintuitive Source of Hope | Sebene Selassie

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/dua-lipa

Additional Resources:

• Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

A research-backed plan for getting your sh*t together in every possible sphere.

We’re going to talk about some smart strategies today with Emma Seppälä, Ph.D. She is a psychologist and research scientist, with an expertise in the science of happiness, emotional intelligence, and social connection. She is the Science Director of Stanford University’s Center for Compassion and Altruism Research and Education and she also teaches executives at the Yale School of Management. She’s been on this show before, to discuss her best-selling book The Happiness Track. And today she’s back to discuss her new book, Sovereign: Reclaim Your Freedom, Energy, and Power in a Time of Distraction, Uncertainty, and Chaos. 

In this episode we talk about:

• What she means by that term, sovereign
• The neuroscience of emotion regulation
• The science of intuition – and how to work with it when you’re a critical thinker
• How our past can unconsciously bind us 
• The impact of trauma
• The latest evidence for the benefits of meditation
• And how to cultivate what scientists call Positive Relational Energy

Related Episodes:

• Three Lessons from a Happiness Researcher | Emma Seppälä
• The Scientific Case for Self-Compassion | Chris Germer
• Can You Really Trust Your Gut? | Amber Tamblyn

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/emma-seppala-764

Additional Resources:

• Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The creator of somatic experiencing shows Dan how to heal trauma through the body.

Peter A. Levine, Ph.D., has spent the past 50 years developing Somatic Experiencing. He holds a doctorate in Biophysics from UC Berkeley and a doctorate in Psychology from International University. His work has been taught to over 30,000 therapists in over 42 countries. He is the author of the new book, An Autobiography of Trauma.

Content warning: This episode includes discussions of rape and violence.

In this episode we talk about:

• How to do somatic experiencing. You’ll see Dan play the role of guinea pig + make weird sounds
• The difference between somatic experiencing and talk therapy
• Somatic experiencing practices we can implement into our lives
• Why some people feel horror/terror at the thought of re-occupying the body and how to overcome those fears
• What the research says – and how these practices around body awareness have gone from the fringes to entering the scientific mainstream
• And how to move through ancient wounds – and enrich our lives (whether we have trauma or not)
• Practices to fortify us in times of difficulty
• Facing mortality 

Related Episodes:

Become An Active Operator Of Your Nervous System | Deb Dana

What Science and Buddhism Say About How to Regulate Your Own Nervous System | Deb Dana & Kaira Jewel Lingo

How to Live with the Worst Things That Ever Happened to You | Stephanie Foo

An Ace Therapist Gives Dan A Run For His Money | Dr. Jacob Ham

How to Get Out of Your Head | Willa Blythe Baker

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/peter-levine

Additional Resources:

• Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Tap into your ADHD superpowers with a meditation that celebrates your unique wiring. Embrace exploration and self-acceptance.

About Jeff Warren:

Jeff is an incredibly gifted meditation teacher. He's trained in multiple traditions, including with renowned teacher Shinzen Young. Jeff is the co-author of NY Times Bestseller "Meditation for Fidgety Skeptics," and the founder of the Consciousness Explorers Club, a meditation adventure group in Toronto. He has a knack for surfacing the exact meditation that will help everyone he meets. "I have a meditation for that" is regularly heard from Jeff, so we've dubbed him the "Meditation MacGyver."

More information on the group retreat (AKA Meditation Party) at the Omega Institute is here. 

To find this meditation in the Ten Percent Happier app, you can search for “Meditating with ADHD.” 

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Buddhist strategies for taming that nagging voice in your head.

Ofosu Jones-Quartey, a meditation teacher, author, and musician hailing from the Washington DC area brings over 17 years of experience in sharing mindfulness, meditation and self-compassion practices with the world. Holding a bachelor’s degree from American University and certified by the Mindfulness Meditation Teacher Certification Program, Ofosu is a graduate of the Teleos Coaching Institute and is the male voice on the Balance meditation app, reaching over 10 million subscribers. 

Ofosu leads meditation classes and retreats nationwide, having taught and led retreats at the Insight Meditation Community of Washington, The Insight Meditation Society, Spirit Rock, Brooklyn Zen Center, Cleveland Insight, Inward Bound Mindfulness and more.

As an accomplished hip hop artist under the name “Born I,” Ofosu released the mindfulness-themed album “In This Moment” in 2021. His most recent album is “AMIDA”, a spiritual, Lo-Fi Hip Hop album exploring life, death and his Buddhist faith.

Beyond music, Ofosu is an author, releasing his self-published children’s book “You Are Enough” in 2020 and “Love Your Amazing Self” via Storey Publishing in 2022. He lives in Rockville, Maryland, with his wife and four children.

In this episode we talk about:

• The relationship between self-compassion and a successful meditation practice
• All the reasons people resist self-compassion, and his rebuttals
• Whether self-compassion is selfish
• How to do self-compassion off the cushion, including practices like journaling, written reminders, establishing accountability partners, and simple questions you can drop into your mind when all else fails
• How to do self-compassion on the cushion, including practices like body scans, metta, and a check-in practice you can use at the very start of your sits
• And how to teach self-compassion to children

Related Episodes:

The Voice in Your Head | Ethan Kross

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/ofosu-jones-quartey

Additional Resources:

• Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How self compassion works, how to practice it, and what the research says about the benefits.

GUEST BIO:

Dr. Serena Chen is Professor of Psychology and the Marian E. and Daniel E. Koshland, Jr. Distinguished Chair for Innovative Teaching and Research at the University of California, Berkeley. Her research focuses on the self and identity, interpersonal relationships, and social power and influence. She is a Fellow of the Society of Personality and Social Psychology, American Psychological Association, and Association of Psychological Science. Dr. Chen was also the recipient of the Early Career Award from the International Society for Self and Identity, and the Distinguished Teaching Award from the Social Sciences Division of the University of California, Berkeley.

In this episode we talk about:

• The connection between self-compassion and authenticity
• As well as self-compassion exercises that you can incorporate into your daily life
• How self-compassion influences the desire for self improvement
• How it can lead you to be more understanding of other people 
• The connection between self-compassion and good leadership 
• And how self-compassion can apply to parenting as well as to educational realms 

Related Episodes:

How to Make Self-Compassion Work for You | Kristin Neff

Kryptonite for the Inner Critic, Self-Compassion Series | Kristin Neff

Self-Compassion Ain’t Always Soft | Kristin Neff

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/serena-chen

Additional Resources:

• Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Cara introduces you to the magic of doing less. These gentle no-frills instructions get right to the heart of meditation practice.

About Cara Lai:

Cara Lai spent most of her life trying to figure out how to be happy, or at least avoid total misery, which landed her on a meditation cushion for the majority of her adulthood. Throughout many consciousness adventures including a few mind-bendingly long meditation retreats, she has explored the wilderness of the mind, chronic illness, the importance of pleasure, and a wide range of other things that she might get in trouble for mentioning publicly. In the past, Cara has worked as an artist, wilderness guide, social worker and psychotherapist, but at this point she’s given up on being an adult in exchange for an all-out mindfulness rampage. Her teaching is relatable, authentic, funny and sometimes crass, and is accessible for many people. She teaches teens and adults at Inward Bound Mindfulness Education, Spirit Rock, Insight Meditation Society, and UCLA; ultimately hoping to become as good of a show-off as Dan. And to help people be happier.

To find this meditation in the Ten Percent Happier app, you can search for “Put It All Down.”

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Debating the cliche: Does everything happen for a reason? Plus, the Meditation Party crew tackles equanimity, work/life balance, and meditation vs napping.

Sebene Selassie describes herself as a “writer, teacher, and immigrant-weirdo.” She teaches meditation on the ten percent happier app and is the author of a great book called You Belong. She’s based in Brooklyn. 

Jeff Warren is also a writer and a meditation teacher. He and Dan co-wrote the book, Meditation for Fidgety Skeptics. He also hosts the Consciousness Explorers podcast. He’s based in Toronto. 

If you want to be part of the show, please call in with a question or comment. The number is 508-656-0540. Or you can email us with a voice memo at [email protected] with a voice memo. 

Tickets for the two more Meditation Party retreats this year at the Omega Institute in Rhinebeck, New York are available now. The last one was a blast. Come join us for both. One is in May, the other October. 

Related Episodes:

How to Stay Calm No Matter What’s Happening | Sebene Selassie and Jeff Warren

Meditation Party: The “Sh*t Is Fertilizer” Edition | Sebene Selassie & Jeff Warren

Meditation Party with Sebene Selassie and Jeff Warren: Psychedelics, ADHD, Waking Up From Distraction, and Singing Without Being Self-Conscious

Meditation Party: Magic, Mystery, Intuition, Tattoos, and Non-Efforting | Sebene Selassie and Jeff Warren

Science-Based Tools for When You're Stressed, Obsessed, or Overthinking | Dr. Jenny Taitz

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/med-party-howtohandle

Additional Resources:

Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Digging into the nuts and bolts of Stoicism with one of its best-known modern proponents.

Ryan Holiday is a prolific author, whose books include The Obstacle Is the Way, Ego Is the Enemy, and Discipline is Destiny. His newest book, Right Thing, Right Now, comes out in June, and is available for pre-order now. Ryan is also the host of the Daily Stoic Podcast.

In this episode we talk about:

• The history and theory of Stoicism, and some of its big names (including a former Vice Presidential candidate)
• Premeditatio Melorem, or thinking ahead to the worst possible outcome in order to avoid it
• Memento Mori, or being aware of the inevitability of one’s own death
• Amor Fati, or “loving one’s fate” as a path to acceptance of reality
• Journaling as a key Stoic practice, of talking to oneself on the page
• The four Stoic values: Courage, Temperance, Justice, Wisdom
• How Stoicism and Buddhism overlap – and how they don’t

Related Episodes:

The Dharma of Artificial Intelligence (AI) | Jasmine Wang & Iain S. Thomas

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/ryan-holiday

Additional Resources:

Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.

---

Get comfortable with uncertainty and cultivate trust in life, even in the most turbulent times.

About Sebene Selassie:

Growing up, Sebene felt like a big weirdo. Born in Addis Ababa, Ethiopia and raised in white neighborhoods in Washington, D.C., she was a tomboy Black girl who loved Monty Python and UB40. She never believed she belonged. Thirty years ago, she began studying Buddhism as an undergraduate at McGill University where she majored in Comparative Religious Studies. Now, Sebene is a teacher, author, and speaker who teaches that meditation can help us remember our inherent sense of belonging, that our individual freedom affects absolutely everyone and everything, and that our collective freedom depends on each and every one of us. Sebene is a three-time cancer survivor of Stage III and IV cancer.

To find this meditation in the Ten Percent Happier app, you can search for “Trust Yourself and Breathe.”

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Death isn’t the most appetizing topic, but contemplating mortality can be a massive source of motivation, perspective, and even stress relief. In this episode, life lessons from a death doula, who helps people at the end.

Description: 

There seems to be one clear bug in the human operating system — most of us do not like talking about death. Yet when we do talk about it, it can genuinely upgrade the quality of our lives.

Our guest today is Alua Arthur, a former attorney who is now what’s called a death doula, which is someone who helps guide people through the end of their lives. Through this work, she has learned some extraordinary stuff about how to live life right now. 

Alua is also the founder of Going with Grace, a death doula training and end-of-life planning organization. Her debut memoir, Briefly Perfectly Human: Making An Authentic Life By Getting Real About the End, will be released on April 16, 2024.

This conversation took place at the 2023 TED Conference in Vancouver, immediately after Alua delivered her triumphant talk, which is out now. 

Special thanks to the TED Audio Collective. You can listen to Alua's talk and other TED talks on the TED Talks Daily podcast. 

In this episode we talk about:

• How death can be a powerful motivator 
• How consistently being aware that you’re going to die can be a “stress reliever” 
• The utility of imagining your ideal death
• Her view on reincarnation 
• How the concept of “healing” can sometimes be used as a weapon against ourselves 
• The importance of not leaving things unsaid 
• How “hope” at the end of life can sometimes be unhelpful
• What surprises her about death 
• How her work helped her out of her depression
• The five steps that you should take when confronting your own death 
• The harm that can sometimes result from too much medical intervention toward the end of life
• The often fraught relationship that vulnerable and marginalized people can have with the medical community 
• The benefits of thinking about what version of yourself you want to meet on your deathbed
• The death meditation that she uses when working with people 
• What to say and do when you are with somebody who is grieving 
• And a practice she calls, “The dying things exercise” 

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/Alua-Arthur-archive

Where to find Alua Arthur online: 

Website: goingwithgrace.com

Social Media:

• Twitter 
• Facebook 
• Instagram
• YouTube

Book Mentioned:

• Briefly Perfectly Human: Making An Authentic Life by Getting Real About the End

Other Resources Mentioned:

• Link to Alua’s TED talk
• Link to Dan’s TED talk
• Gail Ruben
• Glennon Doyle
• Atīśa Dīpaṃkara Śrījñāna
• Roshi Joan Halifax
• Larry Rosenberg

Additional Resources:

• Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Professor and writer Arthur Brooks on his recent book (co-authored with Oprah Winfrey): Build The Life You Want: The Art and Science of Getting Happier. Arthur has seen the themes of this book play out in his own life. He started his career as a classical French horn player, then got his PhD in public policy analysis, and went on to run a think tank called the American Enterprise Institute. He is currently a professor at the Harvard Kennedy School and Harvard Business School. He also does work with The Atlantic, where he writes a column and hosts a podcast called How to Build a Happy Life. Arthur was formerly on Ten Percent Happier to discuss his book From Strength to Strength: Finding Success, Happiness, and Deep Purpose in the Second Half of Life. 

In this episode we talk about:

• Myth busting about happiness
• The three macronutrients of happiness
• The perils of pursuing pleasure
• How to be effectively and wisely ambitious
• How to ascertain if you have meaning in your life
• How to manage your emotions
• The difference between healthy and unhealthy envy 

Related Episodes:

• The Good News About Your Inevitable Decline | Arthur Brooks
• Why Dwight from The Office (Rainn Wilson) Is Calling for a “Spiritual Revolution”
• The Upsides And Downsides Of Living A More Examined Life | Matt Harris

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/arthur-brooks-754

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Get your blood moving, mindfully! You can cultivate relaxation, even when you’re walking at a faster clip.

About Diana Winston:

Diana Winston is the Director of Mindfulness Education at UCLA’s Mindful Awareness Research Center and the author of several books including Fully Present: The Science, Art, and Practice of Mindfulness.

To find this meditation in the Ten Percent Happier app, you can search for “Brisk Mindful Walking.” 

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How our false expectations and misunderstandings about relationships can create an incalculable amount of suffering — and the many problems of the "You complete me" model.

Description: 

This episode was part one of our four-part series where we’re counter-programming against the way Valentine’s Day is often celebrated, and examining different kinds of relationships including romantic, friendship, and family. 

Today’s guest hews a bit more closely to the traditional Valentine’s Day theme and will do some myth-busting around all the things we tend to get wrong when we talk about romantic relationships. 

Myisha Battle is the author of the book, “This Is Supposed to Be Fun: How To Find Joy in Hooking Up, Settling Down, and Everything in Between.” She also hosts the podcast How’s Your Sex Life?  Much of her public work focuses on the early stages of relationships, but in her private practice, she counsels people at all stages, and in all kinds of relationships. 

Content Warning: Explicit language and conversations about sex. 

In this episode we talk about:

• Five ways to improve intimacy and connection in romantic partnership
• The nuts and bolts of sex, and how we often get intimacy and sex confused in unhelpful ways
• Understanding men’s and women’s cycles to depersonalize issues in sex and relationships
• The myth of finding “the one”
• The orgasm gap
• Bromance
• And if you’re looking, tips on how to make finding a partner easier

Full Shownotes: https://www.tenpercent.com/podcast-episode/myisha-battle-archive 

Where to find Myisha Battle online: 

Website: www.myishabattle.com/

Social Media:

• Twitter: @MyishaBattle
• Instagram: @MyishaBattle

Book Mentioned:

• This Is Supposed to Be Fun: How To Find Joy in Hooking Up, Settling Down, and Everything in Between 

Other Resources Mentioned:

• Alain de Botton’s  Why You Will Marry the Wrong Person 
• The School of Life 
• #418. How Not to Ruin Your Relationships | Drs. John & Julie Gottman
• #213: Mating in Captivity, Esther Perel
• #464. How to Keep Friendships From Imploding | Esther Perel
• Half the World Has a Clitoris. Why Don’t Doctors Study It?
• Michael Vincent Miller’s Intimate Terrorism
• Esther Perel’s Mating in Captivity

Additional Resources:

• Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Hidden sources of stress — and how to beat them. Also: the myth of normal, the necessity of being disillusioned, and the disutility of comparing your suffering.

Description: 

There’s so much to be grateful for in modern medicine. We can all agree that we would not do as well in a world with no Advil or dentistry. And yet, our guest today, who is a renowned doctor, says modern medicine is overlooking something crucial: the pernicious impact that modern living has on our minds and bodies. In other words, we are surrounded by these hidden societal and structural sources of stress and we aren’t thinking about how to treat and prevent these factors that are degrading our happiness and our immune systems. 

Dr. Gabor Maté is a bestselling author with an expertise on everything from stress to addiction to ADHD. His latest book is called, The Myth of Normal: Trauma, Illness, and Healing in a Toxic Culture

Content Warning: This episode has mentions of child abuse, sexual trauma, suicide and addiction

In this episode we talk about:

• What he means by “the myth of normal”
• How diseases, such as autoimmune conditions, are an “artifact of civilization”
• How to begin to tackle what Dr. Maté calls, “the social sources of illness” 
• His definition of trauma and the difference between “big T traumatic events” and the trauma of “wounding”
• How trauma in society is so normalized that we don’t even recognize it
• Whether the term trauma is overused
• Why comparing suffering is a fruitless endeavor 
• What he means by “the necessity to be disillusioned” 
• The power and possibility of psychedelics 
• Why he thinks we should incorporate shamanic medicine into our western medical framework
• And what he means by “undoing self-limiting beliefs” and how these beliefs show up in our everyday lives

Full Shownotes: https://www.tenpercent.com/podcast-episode/gabor-mate-archive

Where to find Gabor Maté online: 

Website: drgabormate.com

Social Media:

• Twitter
• Facebook
• Instagram
• YouTube

Books Mentioned:

• The Myth of Normal: Trauma, Illness, and Healing in a Toxic Culture
• When the Body Says No: Exploring the Stress-Disease Connection
• Scattered Minds: The Origins and Healing of Attention Deficit Disorder
• In the Realm of Hungry Ghosts: Close Encounters with Addiction 
• Hold On to Your Kids: Why Parents Need to Matter More Than Peers

Other Resources Mentioned:

• The Wisdom of Trauma 
• Posttraumatic Stress Disorder Is Associated with Increased Risk of Ovarian Cancer: A Prospective and Retrospective Longitudinal Cohort Study
• Decrease in depression symptoms is associated with longer survival in patients with metastatic breast cancer: a secondary analysis
• Marital Status, Marital Strain, and Risk of Coronary Heart Disease or Total Mortality: The Framingham Offspring Study
• George Engel
• How spanking may affect brain development in children
• The Trauma of Everyday Life by Dr. Mark Epstein
• IntraConnected: MWe (Me + We) as the Integration of Self, Identity, and Belonging by Dr. Dan Siegel
• A. H. Almaas

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Additional Resources:

• Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The next time you’re in the grocery store, instead of the grind, step into a grateful state of mind.

About Anushka Fernandopulle:

Anushka teaches meditation, works as an organizational consultant, and does leadership coaching with individuals and teams. She has practiced meditation for over 25 years, including four years in full-time intensive training in monasteries and retreat centers in the US, India and Sri Lanka.

Her work is informed by a BA in anthropology/religion from Harvard University, an MBA from Yale focused on leadership and organizational behavior, and certification in coaching from the Coaches Training Institute.

To find this meditation in the Ten Percent Happier app, you can search for “Gratitude in the Grocery Store.” 

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Buddhist strategies for making money and being creative.

Meditation teacher David Nichtern believes that business can be, in his words, an essential spiritual practice. He has been practicing and teaching meditation for over 40 years. He’s also the author of a book, Creativity, Spirituality, and Making a Buck. And he hosts a podcast by the same name. He began his career as a successful composer, producer, and guitarist. He’s recorded and played with Stevie Wonder, Jerry Garcia, Lana Del Rey, Paul Simon, and others. Recently, he’s become an entrepreneur, founding an online mindfulness based education platform called Dharma Moon.

You can check out the video series based on his latest book, here. And on June 14, David’s leading a 100 Hour Mindfulness Teacher Training. For more info, check out the Dharma Moon website.

Related Episodes:

Duncan Trussell on: Being a Spiritual Omnivore, Whether Psychedelics Are a Bridge to the Divine, and How the Gates of Hell Are Locked From the Inside

A Buddhist Approach to Money Worries | Ethan Nichtern

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/david-nichtern

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Why fear of other people’s opinions (FOPO) holds us back, and what to do about it.  

Michael Gervais is a high performance psychologist and the host of the Finding Mastery podcast. His new book is called The First Rule of Mastery: Stop Worrying About What People Think of You. 

In this episode we talk about:

• A handy new acronym: FOPO, Fear of People’s Opinions 
• How the evolutionary roots of our desire for social acceptance work against us in the modern world 
• Why caring about what others think is not the same thing as worrying about what others think 
• The difference between a purpose-based identity and a performance-based identity 
• The anti-FOPO power of things like: imagination, journaling, meditation, social support, and considering your mortality
• Why focusing less on yourself can be the greatest bulwark against FOPO

Related Episodes:

• Michael Gervais and Pete Carroll
• Michael Gervais in conversation with Jon Kabat-Zinn 

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/michael-gervais-returns

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Self-compassion can be really difficult. Imagining your younger self can soften your armor and help you receive the care you deeply deserve.

About La Sarmiento:

La Sarmiento (they/them) is a mentor for the Mindfulness Meditation Teacher Certification Program (MMTCP) and a teacher with Cloud Sangha. They have taught meditation retreats for BIPOC, LGBTQIA+, Teens, and Young Adults, and everyone in-between around the United States since 2010 and are a 2012 graduate of the Spirit Rock Community Dharma Leader Training.

To find this meditation in the Ten Percent Happier app, you can search for “Receiving Self-Compassion.” 

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How to build a career that is sturdy, meaningful, and doesn’t burn you out.

Description: 

Christina Wallace is a senior lecturer of entrepreneurship at Harvard business school, an active angel investor, and even a co-producer of Broadway musicals. Her new book is called The Portfolio Life. Her varied resume should give you an idea of what she means by this. 

In this episode we talk about:

• how to design a portfolio life for yourself
• her philosophy of ambition 
• how to create the freedom to fail
• how to engage in sane time management.

To order the revised tenth anniversary edition of 10% Happier: click here 

For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/christina-wallace

Additional Resources:

Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Slow productivity: achievement without burnout.

Cal Newport is a professor of computer science at Georgetown University where he is also a founding member of the Center for Digital Ethics. In addition to his academic work, Newport is a New York Times bestselling author who writes for a general audience about the intersection of technology, productivity, and culture. His books have sold millions of copies and been translated into over forty languages. He is also a contributor to The New Yorker and hosts the popular Deep Questions podcast.  

In this episode we talk about:

• How overload culture wears us out and makes us less productive
• The rise of “pseudo-productivity” in office culture 
• The three tenets of slow productivity: do fewer things, work at a natural pace, and obsess over quality

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/cal-newport-745

Additional Resources:

• Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Dan leads an “open awareness” meditation that’s also available as part of the 10th anniversary audiobook of Ten Percent Happier.

Related Episodes:

• Click here to listen to the previous episodes in our tenth anniversary series. 

To order the revised tenth anniversary edition of 10% Happier: click here 

For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Do you struggle to fit meditation into a busy life? Check out this candid conversation with Dan’s younger brother, Matt.

Matt Harris is partner at Bain Capital Ventures, where he’s developed an expertise in Fintech, or financial technology. He’s also a father of six incredible children. He is 17 months younger than Dan, to the day. And as you will hear, he likes to make fun of his neurotic brother. In fact, he shows up a lot in Dan's first book, 10% Happier, mocking Dan for his budding interest in meditation.

In this episode we talk about:

• Practical tips from Joseph Goldstein
• The books that have been integral to Matt's process
• Tips on starting a practice. 
• The biggest issues for meditators
• How not to try too hard
• How awareness of the ego impacts work,
• The upsides and downsides of living a more examined life.

Read Matt's Essay Field Notes on Path

Related Episodes:

• Click here to listen to the previous episodes in our tenth anniversary series. 

To order the revised tenth anniversary edition of 10% Happier: click here 

For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/matt-harris-743

Additional Resources:

Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

We explore the intellectual and practical aspects of these mystical and esoteric concepts.

Joseph Goldstein is a cofounder of the Insight Meditation Society and the Barre Center for Buddhist Studies, both in Barre, Massachusetts. He is the author of Mindfulness: A Practical Guide to Awakening, A Heart Full of Peace, One Dharma: The Emerging Western Buddhism, Insight Meditation and The Experience of Insight: A Simple and Direct Guide to Buddhist Meditation. Joseph has studied and practiced meditation since 1967 under the guidance of eminent teachers from India, Burma, and Tibet and he leads Insight Meditation retreats around the world.

In this episode we talk about:

• Why Joseph has become more comfortable talking about these concepts as he’s gotten older
• Why karma should not be seen as a deterministic principle that rules every aspect of our lives
• The connection between karma and past lives
• What he thinks about the concept of free will and how it relates to karma 
• And why skeptics would do well to adopt a mindset characterized by the “willing suspension of disbelief” 

Additional Links:

Joseph’s Dharma Seed Talk: Understanding Karma 

Dipa Ma: The Life and Legacy of a Buddhist Master

Free Will by Sam Harris

IMS’s Forest Refuge Program

The Barre Center for Buddhist Studies

Related Episodes:

• Click here to listen to the previous episodes in our tenth anniversary series. 
• Nirvana | Joseph Goldstein

To order the revised tenth anniversary edition of 10% Happier: click here 

For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/joseph-goldstein-742

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Watching things come and go helps weaken obsessive cravings both in meditation and in our lives.

About Joseph Goldstein:

Joseph is one of the most respected meditation teachers in the world -- a key architect of the rise of mindfulness in our modern society -- with a sense of humor to boot. In the 1970's, he co-founded the Insight Meditation Society (IMS) alongside Sharon Salzberg and Jack Kornfield. Since its founding, thousands of people from around the world have come to IMS to learn mindfulness from leaders in the field. Joseph has been a teacher there since its founding and continues as the resident guiding teacher.

To find this meditation in the Ten Percent Happier app, you can search for “Going Deeper: Seeing Change.” 

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

A Buddhist psychiatrist (and one of the key players in Dan’s meditation career) talks about the overlap between Freud and the dharma.

Mark Epstein M.D., is a psychiatrist in private practice in New York City, is the author of a number of books about the interface of Buddhism and psychotherapy, including Thoughts without a Thinker, Going to Pieces without Falling Apart, Going on Being, Open to Desire, Psychotherapy without the Self, The Trauma of Everyday Life and Advice Not Given: A Guide to Getting Over Yourself. His latest work, The Zen of Therapy: Uncovering a Hidden Kindness in Life, was published in 2022 by Penguin Press. He received his undergraduate and medical degrees from Harvard University. He has been a student of vipassana meditation since 1974.

In this episode we talk about:

• The insubstantial nature of thoughts 
• Staying present through anything without clinging or condemning. 
• Turning down the ego and focusing on others
• How you transform your neuroses from monsters to little shmoos. 
• And whether 10% is the right number?

Related Episodes:

• Click here to listen to the previous episodes in our tenth anniversary series. 
• Sam Harris on: Vipassana vs. Dzogchen, Looking for the Looker, and Psychic Powers

For more information on Dan & Mark's retreat in Arizona: we don't have the link available yet but will update here as soon as we do!

To order the revised tenth anniversary edition of 10% Happier: click here 

For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/mark-epstein-10th

Additional Resources:

• Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Am I a bad meditator if I don’t go on a retreat? What do they entail? How do I stay silent for days on end? How do I get into one? What’s the food like?

Spring Washam is the author of two books, A Fierce Heart: Finding Strength, Courage and Wisdom in Any Moment and The Spirit of Harriet Tubman: Awakening from the Underground. She is also one of the founding teachers at the East Bay Meditation Center and is the founder of Lotus Vine Journeys, a one-of-a-kind organization that blends indigenous healing practices with Buddhist wisdom for transformative retreats in South America.

In this episode we talk about:

• Whether or not you’re a bad meditator if you don’t go on a retreat
• What the specifics of a retreat entails
• How you stay silent for days on end
• And how to actually get into a meditation retreat

Related Episodes:

• Click here to listen to the previous episodes in our tenth anniversary series. 

To order the revised tenth anniversary edition of 10% Happier: click here 

For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/spring-washam-zev-borow

Additional Resources:

Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Guidance for any time you need to practice staying relaxed and ready for whatever life might throw your way.

About Matthew Hepburn:

Matthew is a meditation and dharma teacher with more than a decade of teaching experience and a passion for getting real about what it means to live well. He emphasizes humor, technique, and authentic kindness as a means to free the mind up from unnecessary struggle and leave a healthier impact on the world. Beyond Ten Percent Happier, Matthew has taught in prisons, schools, corporate events and continues to teach across North America in buddhist centers offering intensive silent retreats and dharma for urban daily life. 

To find this meditation in the Ten Percent Happier app, you can search for “Becoming Dauntless.” 

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

A wide ranging interview with one the biggest and most controversial names in the self-help world. 

Deepak Chopra is the founder of the Chopra Foundation, a non-profit entity for research on well-being and humanitarianism, and Chopra Global, a modern-day health company at the intersection of science and spirituality. He is a best selling author, including numerous New York Times bestsellers. His new book, Quantum Body: The New Science of Living a Longer, Healthier, More Vital Life, is out now. 

In this episode we talk about:

• Deepak’s definition of the quantum field
• How Deepak handles criticism 
• The concept of creative intelligence 
• Breathing techniques, including vagal breathing and box breathing
• The benefits of imagining your own death 
• The exercise of returning to your zero point
• The concept of the body as a verb
• And the difference between the localized 'I' and the non-local 'I'

Related Episodes: 

Click here to listen to the previous episodes in our tenth anniversary series.

To order the revised tenth anniversary edition of 10% Happier: click here 

For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/deepak-chopra

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The tables have turned: Dan is interviewed by two of his producers.

This is the kickoff episode of our upcoming series celebrating the 10th anniversary of Dan’s book, where two of Dan’s producers, DJ Cashmere and Lauren Smith, interview him.

We talk about the story behind the book, what it was like to have a panic attack on national television, why Dan decided to admit it publicly, how the success of the book utterly transformed his life, and what he learned… Both while writing the book and subsequently.

We talk about concepts such as “Respond, not react,” why our faults aren’t our fault (but they are our responsibility), and whether we all have the capacity to change. DJ and Lauren will even weigh in on how they think Dan’s doing on the score.

To order the revised tenth anniversary edition of 10% Happier: click here 

For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/736-10th-anniversary

Additional Resources:

• Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

At times it feels like thinking trips us up more often than it helps. In this session, everyday New Yorker—and meditation luminary—Sharon Salzberg coaches you toward feeling more empowered relating to your own thoughts.

About Sharon Salzberg:

A towering figure in the meditation world, Sharon Salzberg is a prominent teacher & New York Times best-selling author. She has played a crucial role bringing mindfulness and lovingkindness practices to the West.

Sharon co-founded the Insight Meditation Society (IMS) alongside Joseph Goldstein and Jack Kornfield and is the author of thirteen books, including Lovingkindness, Real Happiness, Real Love, and the most recent Finding Your Way. Sharon lives in New York City and teaches around the world.

To find this meditation in the Ten Percent Happier app, you can search for “Getting Some Space from Your Thoughts.” 

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The four rules for a meaningful conversation, when to be vulnerable, and how to form the habits of becoming a supercommunicator.

Charles Duhigg is a Pulitzer Prize–winning journalist and author of the bestselling The Power of Habit and Smarter Faster Better. His new book is called Supercommunicators.

In this episode we talk about:

• How he defines super communicator 
• The four rules for a meaningful conversation 
• How and when to deploy vulnerability 
• How to transform shallow questions in deep ones
• The fast friends procedure 
• And how to form the habits of becoming a supercommunicator 

Related Episodes:

• Dan Clurman and Mudita Nisker on communication
• Daniel Goleman on emotional intelligence and optimal performance

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/charles-duhigg

Additional Resources:

• Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.