Ten Percent Happier with Dan Harris

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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.?

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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 deathHer 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 unhelpfulWhat surprises her about death How her work helped her out of her depressionThe 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 lifeThe 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 deathbedThe 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 InstagramYouTube

Book Mentioned:

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

Other Resources Mentioned:

Link to Alua?s TED talkLink to Dan?s TED talkGail RubenGlennon DoyleAt??a D?pa?kara ?r?jñ?naRoshi Joan HalifaxLarry Rosenberg

Additional Resources:

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

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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 happinessThe three macronutrients of happinessThe perils of pursuing pleasureHow to be effectively and wisely ambitiousHow to ascertain if you have meaning in your lifeHow to manage your emotionsThe difference between healthy and unhealthy envy 

Related Episodes:

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

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

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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.? 

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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 partnershipThe nuts and bolts of sex, and how we often get intimacy and sex confused in unhelpful waysUnderstanding men?s and women?s cycles to depersonalize issues in sex and relationshipsThe myth of finding ?the one?The orgasm gapBromanceAnd 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: @MyishaBattleInstagram: @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 PerelHalf the World Has a Clitoris. Why Don?t Doctors Study It?Michael Vincent Miller?s Intimate TerrorismEsther Perel?s Mating in Captivity

Additional Resources:

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

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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 itWhether the term trauma is overusedWhy 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 frameworkAnd 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:

TwitterFacebookInstagramYouTube

Books Mentioned:

The Myth of Normal: Trauma, Illness, and Healing in a Toxic CultureWhen the Body Says No: Exploring the Stress-Disease ConnectionScattered Minds: The Origins and Healing of Attention Deficit DisorderIn 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 StudyDecrease in depression symptoms is associated with longer survival in patients with metastatic breast cancer: a secondary analysisMarital Status, Marital Strain, and Risk of Coronary Heart Disease or Total Mortality: The Framingham Offspring StudyGeorge EngelHow spanking may affect brain development in childrenThe Trauma of Everyday Life by Dr. Mark EpsteinIntraConnected: MWe (Me + We) as the Integration of Self, Identity, and Belonging by Dr. Dan SiegelA. H. Almaas

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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.? 

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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

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

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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 mortalityWhy focusing less on yourself can be the greatest bulwark against FOPO

Related Episodes:

Michael Gervais and Pete CarrollMichael Gervais in conversation with Jon Kabat-Zinn 

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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.? 

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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 yourselfher philosophy of ambition how to create the freedom to failhow 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

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

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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 productiveThe 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

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

 

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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

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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 GoldsteinThe books that have been integral to Matt's processTips on starting a practice. The biggest issues for meditatorsHow not to try too hardHow 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

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

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

Additional Resources:

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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 olderWhy karma should not be seen as a deterministic principle that rules every aspect of our livesThe connection between karma and past livesWhat 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

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

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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.? 

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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 othersHow 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

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

Additional Resources:

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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 retreatWhat the specifics of a retreat entailsHow you stay silent for days on endAnd 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

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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:

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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.? 

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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 fieldHow Deepak handles criticism The concept of creative intelligence Breathing techniques, including vagal breathing and box breathingThe benefits of imagining your own death The exercise of returning to your zero pointThe concept of the body as a verbAnd 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

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

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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

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

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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.? 

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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 onesThe fast friends procedure And how to form the habits of becoming a supercommunicator 

Related Episodes:

Dan Clurman and Mudita Nisker on communicationDaniel Goleman on emotional intelligence and optimal performance

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How to cultivate a generosity mindset? and make a good thing less boring.

Chris Anderson is the curator of TED. He is the author of New York Times bestseller TED Talks and has overseen the introduction of, among others, the TEDx program, the TED-Ed initiative, and the Audacious Project, a bold new philanthropic model to inspire change at scale. His newest book, Infectious Generosity: The Ultimate Idea Worth Spreading, is out now. 

In this episode we talk about:

How to create a generosity mindsetThe audacious and daunting goal he recommends for annual givingAnd the promise of the Internet as a tool to dramatically amplify human kindness

Related Episodes:

Adam Grant, The Benefits of Generosity

Generosity | Bonus Talk with Norman Fischer

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Dan Harris takes you inside the way he practices on a daily basis, live from the Omega Institute.

Dan did this live, in front of a large audience at a recent Meditation Party retreat at the Omega Institute. You?ll hear Dan talk for a little while about why he practices this way. Then he?ll do a lengthy, guided meditation. After that, you?ll hear him debrief with Sebene Selassie and Jeff Warren, two great meditation teachers, with whom he co-led the aforementioned meditation party retreat.

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. 

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A master class in equanimity. It?s the latest installment of our Meditation Party series. Live from Omega.

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. 

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. 

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

Related Episodes:

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

Nirvana | Joseph Goldstein 

A More Relaxed Way to Meditate | Alexis Santos 

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Simple tools you can knit into your life both for when you?re actively freaking out, and for preventing future trips down the anxiety toilet. 

Dr. Jenny Taitz is a clinical psychologist and an assistant clinical professor in psychiatry at the University of California, Los Angeles. Dr. Taitz completed her fellowship in psychology at Yale University School of Medicine and achieved board certifications in both cognitive behavioral therapy and dialectical behavior therapy. Her new book, Stress Resets: How to Soothe Your Body and Mind in Minutes, is out now. 

In this episode we talk about:

The difference between stress and anxietyJenny?s take on the use of benzodiazepinesWhat she means by, ?negative core beliefs?, and how to untangle ourselves from themHow to prepare in advance for stressful situationsThe benefit of giving yourself a deliberate panic attackAnd why stress, while uncomfortable, is actually part of a healthy and meaningful life

Additional Links: 

How to Be Single and Happy by Dr. Jenny Taitz

Breathe ? Calm down ? Meditate 

Three-Minute Breathing Space

Related Episodes:

Can Anxiety Be a Gift? | Dr. David Rosmarin

Zach Braff On: Anxiety, Sobriety, Insomnia, Grief, Social Media, and the Meaning of the Tattoo on His Wrist

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Begin today by bringing to mind the people who have meant the most to you. It?s a simple way to start the day feeling great.

About Oren Jay Sofer:

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 ?Grateful for Loved Ones.? 

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Three tools for living a ?passion-struck? life.

John R Miles is a former naval officer and corporate titan who has made it his business to study what it means to find passion and purpose in your life. He is the host of the Passion Struck Podcast and the author of the new book Passion Struck: Twelve Powerful Principles to Unlock Your Purpose and Ignite Your Most Intentional Life.

In this episode we talk about:

A visualization technique for setting your prioritiesWhy ?autopilot? is the wrong metaphor for an unlived lifeThe five ?transition points? on ?the journey to becoming passion struck? 

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What 40 years of research tells us about how to cultivate good relationships in our lives.

World-renowned for his work on marital stability and divorce prediction, Dr. John Gottman has conducted over 40 years of breakthrough research with thousands of couples. He is the co-founder of The Gottman Institute and Affective Software Inc. as well as author of over 200 published academic articles and author or co-author of more than 40 books, including The New York Times bestseller The Seven Principles for Making Marriage Work. 

Dr. Julie Gottman is the Co-Founder and President of The Gottman Institute and Co-Founder of Affective Software, Inc. A highly respected clinical psychologist and author, she is sought internationally by media and organizations as an expert advisor on marriage, domestic violence, gay and lesbian adoption, same-sex marriage, and parenting issues. She is the co-creator of the immensely popular The Art and Science of Love weekend workshop for couples and she also co-designed the national clinical training program in Gottman Method Couples Therapy. 

In this episode we talk about:

how to talk (and listen) to your partner in moments of conflictwhat to do before you start trying to solve a problem togetherwhy ?there?s no such thing as constructive criticism? the details of John?s research findings, which have allowed him to predict with stunning accuracy whether a couple will get divorcedhow the Gottmans themselves do when it comes to operationalizing their findings/advicehow and why betrayal occurswhen a couple should consider separating the role mindfulness can play in healthy relationshipsand the role of humor in relationships.

Related Episodes:

Six Buddhist Strategies for Getting Along Better with Everyone | Sister True DedicationThe Science of Emotional Intelligence | Daniel GolemanImproving Your Relationships - Buddhist Style | Martine Batchelor

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Conflict doesn?t have to suck. These iconic relationship researchers tell us how. 

Fight Right: How Successful Couples Turn Conflict Into Connection is the name of a new book by esteemed guests Dr. John Gottman and Dr. Julie Gottman.

They are the co-Founders of The Gottman Institute and have completed over 40 years of research with more than 3,000 couples. John is the researcher; Julie the clinician. They have written several books together, including Eight Dates and The Love Prescription.

Even though the majority of the Gottmans? research is on couples, the advice is applicable to all types of relationships.  

In this episode we talk about:

The three principle conflict stylesWhy we often don?t understand what it is we?re fighting aboutPerpetual problems vs. Solvable problemsWhy the first three minutes of an argument are key The simple sentence to use at the beginning of an argumentHow to downregulate defensiveness in an argumentWhy the Gottmans? believe there is no such thing as constructive criticismWhy apologizing quickly isn?t always the right moveWhen a fight might spell the end 

Related Episodes:

Dan Savage on how to handle disappointment in your relationships, how to get better at sex, and why ?a couple? is an IllusionLori Brotto on mindful sexDevon and Craig Hase on how not to be a hot messMyisha Battle on love, sex, dating, and relationship myths

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This four-part breathing technique calms the nervous system, relaxes the body, and is an effective antidote to obsessive over-thinking.

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 ?Breath Stressbuster.? 

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You may be breathing wrong. Here?s how to fix it. 

At times, self-improvement can seem like a never-ending hallway filled with limitless shame and insufficiency. So when something as simple as the breath falls into this category, it seems only natural to meet that news with some resistance. Our guest today, James Nestor, argues that many of us, of all things, are breathing incorrectly but that by fixing our breathing, it can help with both physical and psychological ailments.

Nestor is a science journalist who wrote a book called, Breath: The New Science of a Lost Art, which spent 18 weeks on the New York Times bestseller list and was translated into more than 35 languages.

In this episode we talk about:

How Nestor got interested in breathing in the first placeWhy we are the worst breathers in the animal kingdomThe importance of postureThe deleterious effects of mouth breathingWhy we need to chew moreThe relationship between breathing and anxietyThe relationship between breathing and sleepAnd we dive into a variety of breathing exercises

Where to find James Nestor online:

Website: www.mrjamesnestor.com

Social Media:

FacebookInstagram

Book Mentioned:

Breath: The New Science of a Lost Art

Other Resources Mentioned:

Daniel E. LiebermanThe Wim Hof MethodDr. Stanislav Grof and holotropic breathworkDr. Richard P. BrownMatthew P. WalkerMore on Kundalini Yoga and BreathingSudarshan KriyaDr. Herbert Benson and tummo breathing technique

Related Episodes:

Three Lessons from Happiness Research | Emma Seppälä

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Dan Savage has been writing the popular sex-advice column Savage Love for over thirty years. He also hosts the Savage Lovecast and is the author of numerous books. In 2010 Dan and his husband founded the It Gets Better Project, which was designed to give hope to LGBTQ kids. It was seen all over the world?and won an Emmy. 

In this episode we talk about:

How to handle disappointment and jealousyHow to get better at sexWhy so many couples lose their spark and what to do about itHow to date in the era of appsWhy it?s so hard for straight couples to talk about sexDan?s contention that the idea of a ?couple? is an illusion

Related Episodes:

Lori Brotto on mindful sexDevon and Craig Hase on how not to be a hot messMyisha Battle on love, sex, dating, and relationship myths

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You don?t have to slow down and sit to be mindful. You can be busy and get things done while still growing your mindfulness muscles.

About Jay Michaelson:

Dr. Jay Michaelson is the author of ten books, including his newest, The Secret That Is Not a Secret. 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 ?Meditate While You?re Busy.?

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We?re dropping a fun little treat in your feed today: it?s an episode of The Puzzler, a new podcast from writer A.J. Jacobs, who was my guest on Ten Percent Happier at the beginning of December. His new book, also called The Puzzler, is all about his exploration of the world of puzzles ? everything from word games to jigsaw puzzles to Sudoku and beyond ? and how what he calls ?the puzzle mindset? can really improve your life.

So then he asked me to be his guest on The Puzzler, a daily podcast that he hosts, with so-called ?celebrity? guests trying to do puzzles. I?ve said before that I?m not really a puzzle guy, but A.J. is a delight and it was a lot of fun getting to be on his show ? and that?s the episode we?re sharing with you today. You can find ?The Puzzler with A.J. Jacobs? wherever you get your podcasts. And thanks, A.J., for having me. 

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Sometimes perseverance is overrated. An argument for strategic quitting.

Julia Keller is a Pulitzer Prize-winning journalist, novelist, and playwright. She has a Ph.D. in English Literature from The Ohio State University and has taught at Princeton University, the University of Chicago, and the University of Notre Dame, and was a Nieman Fellow at Harvard University. She was the chief book critic at The Chicago Tribune for many years before quitting the world of daily journalism to write books. 

In this episode we talk about:

The history behind why quitting gets such a bad rap What happens in our brains when we quit Why we don?t give enough credit to quittingThe myth of perseverance How to talk to our children about healthy quittingThe power of having a community of quitters

Related Episodes:

The Myth of the Dream Job | Simone StolzoffHow To Find Meaningful Work in a Rapidly Changing World | Bruce Feiler

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Our ability to focus is not lost, it?s just changing. Here?s what we can adapt.

Here?s a horrifying fact: the average attention span has now declined to just 47 seconds on any particular screen. 47 seconds! How did this happen? How can we get anything done this way?

Today we?re going to meet the scientist who?s done this research, find out what?s driving this, and what we can do about it. And the good news is we really can do things about this.

We're experiencing a fundamental shift in how we think, work, and focus. It shows up in our blizzard of notifications, zoom fatigue, task switching, and burn out. 

Dr. Gloria Mark is the Chancellor?s Professor of Informatics at the University of California, Irvine. She has been a visiting senior researcher at Microsoft Research since 2012. She?s written a book called Attention Span: A Groundbreaking Way to Restore Balance, Happiness and Productivity

In this episode we talked about:

Four myths about attention and technologyThe problem with frequent task-switchingThe surprising (to me) value of rote or mindless activitiesHow to recognize when we are most distracted How to design your day based on your attentional resourcesHow practicing forethought can help boost our attention and focus And Her thoughts on digital detoxes 

This episode is part of the latest installment of an occasional series we do, called Sanely Ambitious. If you missed last week's episodes, go check them out. We talked about the science of optimal performance, and also the science of failure, meaning how to fail well. Coming up on Wednesday we?re gonna talk about what the research says about when to quit, not just your job, but any endeavor. We will put links in the show notes.

Related Episodes:

The Science of Optimal Performance?at Work and Beyond | Daniel Goleman

The Science of Failing Well | Amy Edmondson

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Gently opening to the full sensations of anxiety and even making friends with it can actually create more calm and peace in your body.

About Leslie Booker:

After training as a yoga teacher in 2007, Booker was drawn to Spirit Rock Meditation Center?s Mindful Yoga and Meditation training which she completed in 2012. She is a co-founder of the Yoga Service Council at Omega Institute and the Meditation Working Group of Occupy Wall Street. In 2020 she was invited to be a Sojourner Truth Leadership Fellow through Auburn Seminary and was voted by her peers as one of the 12 Powerful Women in the Mindfulness Movement. 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 ?Making Friends with Your Anxiety.?

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A Harvard Business School professor discusses how to get good at ?intelligent failure.?

Amy C. Edmondson is the Novartis Professor of Leadership and Management at the Harvard Business School. Her latest book is called the Right Kind of Wrong. Her research examines psychological safety and teaming within and between organizations.

In this episode we talk about:

The problems of shame, perfectionism, and social mediaHow not to get caught up in analysis paralysis The importance of self-compassion and a growth mindsetThe benefits of worrying with someone elseWhy redundancy is your friendHow to discuss failure without assigning blameWhy accepting your smallness can be freeingTaking the time to learn from failureThe cognitive framework: stop, challenge, and chooseHow to have a healthier relationships with anxiety and failureCreating a culture of psychological safetyRecognizing that not everybody in society has the same permission to take risks 

Related Episodes:

Self-Compassion Ain?t Always Soft | Kristin Neff

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How to boost productivity, empathy, and focus, while reducing burnout. From the godfather of Emotional Intelligence. 

If you have any degree of ambition, one of the things you probably think about is how to perform at your best, or somewhere close, every day. How to keep your energy up. How to get into flow. How to stay focused and productive. How to play well with others.

Daniel Goleman? his friends call him Danny?-has been thinking and writing about optimal performance for decades. He?s perhaps best known for his book, Emotional Intelligence. He?s a Harvard trained psychologist who also wrote in the New York Times for a while. And in his youth, he spent many years studying meditation in Asia, alongside many of today?s most intellectual meditation teachers like Joseph Goldstein and Sharon Salzberg.

He?s got a new book called Optimal: How to Sustain Personal and Organizational Excellence Every Day, co-written with Cary Cherniss.

In this episode we talk about:

How to train your mind for optimal statesHow to reduce burnoutHow to develop and deploy empathy in a work settingHow to give feedbackA productivity hack that involves only doing the easy stuffThe 4 parts of emotional intelligence?and how to get better at eachAnd the future of EI in a world of AI

This episode kicks off the latest installment of our occasional series, Sanely Ambitious. Over the next two weeks, we will be posting episodes on: how to focus in the midst of a pandemic of distraction, how to fail well, and when to quit. It?s a great lineup. 

Daniel Goleman?s online Emotional Intelligence Program

Related Episodes:

A Radical Approach to Productivity, Self-Compassion Series | Jocelyn K. Glei

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

The Science of Emotional Intelligence | Daniel Goleman

#523. A Masterclass in Handling Yourself When Things Suck | Tsoknyi Rinpoche and Daniel Goleman

#436. Brené Brown Says You're Doing Feelings Wrong

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Start your day by tuning in and learning how to feel more connected to all the little details of your life. It turns out, they matter.

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. 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 ?Embracing Life.? 

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The author/podcaster talks about her nonnegotiables at a delicate time in her life.

Glennon Doyle is an author, activist, and the founder of Together Rising. She hosts the We Can Do Hard Things podcast and wrote the #1 New York Times bestseller Untamed, a Reese?s Book Club selection, which has sold nearly three million copies. 

Photo Credit: Alexandra Hedison

In this episode we talk about:

The concept of embodimentUndoing harmful deep conditioning around hustle and diet cultureThe role of Internal Family Systems in Glennon?s life

Related Episodes:

You Don?t Have to be Miserable While Doing Important Work | adrienne maree brownHow To End The War With Your Body | Sonya Renee TaylorThe Anti-Diet | Evelyn Tribole

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Plus, provocative and practical ideas about actually enjoying exercise, the real relationship between weight and health, the problem with weight loss, the morality of food, feeding your kids, and who "the real bad guy" is.

Virginia Sole-Smith is the bestselling author of Fat Talk: Parenting in the Age of Diet Culture and The Eating Instinct: Food Culture, Body Image and Guilt in America. She also writes the Burnt Toast newsletter, hosts the Burnt Toast Podcast, and frequently contributes to The New York Times and other publications.

In this episode we talk about:

The actual connections between health and body sizeThe severe limitations of many of the most popular approaches to weight lossNuanced strategies for disentangling from diet cultureHow to exercise without a hidden agenda of trying to wrench your body into a specific shapeThe idea that food doesn?t have a moral valueThe relationship between men, exercise, food, and diet cultureHow our kids are getting caught up in diet culture, and what parents can do about itWhat Virginia's smartest critic would say about her contentionsHer take on Ozempic

Related Episodes:

Dharma teacher Cara Lai on mindfulness and exerciseJud Brewer on ?The Hunger Habit?Evelyn Tribole on ?The Anti-Diet?

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/virginia-sole-smith

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Dr. Jud breaks down how habits work and how to change them. Plus, insights on stress, boredom, mindfulness, pleasure, satisfaction, and contentment.

Judson Brewer M.D., Ph.D., is an internationally renowned addiction psychiatrist and neuroscientist and a bestselling author. He is a professor in the School of Public Health and Medical School at Brown University. His new book is called The Hunger Habit: Why We Eat When We?re Not Hungry and How to Stop.

In this episode we talk about:

The scientific evidence behind Dr. Jud?s approach The difference between satisfaction and contentmentThe difference between hedonic and homeostatic hungerWhy changing behavior may not require you to dig into your past?Unforced freedom of choice?The ?bigger better offer?The ?pleasure plateau?Habits vs. addictions?The hunger test? The Buddha?s advice on eatingWhether or not we can still eat gummy worms

Related Episodes:

Dr. Jud?s anxiety Q&ADr. Jud on anxiety as a habitDr. Jud on addiction and bad habitsEvelyn Tribole on intuitive eating

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/jud-brewer-hunger

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You are complex and contain multitudes. Try this refreshing take on loving-kindness and offer love to all the different parts of yourself.

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 ?Loving Your Many Sides?. 

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Have you already bailed on your resolutions? Where are you on your other life goals? This episode is a master class on sticking with it, no matter what.

Bryan Stevenson is a public interest lawyer who has dedicated his career to helping the poor, the incarcerated, and the condemned. He is the founder and Executive Director of the Equal Justice Initiative, based in Montgomery, Alabama?an organization that has won major legal challenges eliminating excessive and unfair sentencing, as well as reversals, relief, or release from prison for over 140 wrongly condemned prisoners on death row. He is the author of the bestselling memoir Just Mercy, which was made into a feature film, and the subject of an HBO documentary, True Justice. He is also a MacArthur ?Genius,? a graduate of Harvard Law School, and a recipient of over 50 honorary doctoral degrees from institutions like Yale, Princeton, and Oxford University.

In this episode we talk about:

Bryan?s ?non-negotiables,? including exercise, music, and mindfulnessThe necessity of ?proximity?How he manages fear, anger, and hatredHow he cultivates hope and faith in the face of overwhelming odds

Related Episodes:

Father Gregory Boyle on Conquering Hatred with LoveOther guests in our ?Non-Negotiables? series, including Jon Kabat-Zinn, Esther Perel, and Bill Hader

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

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Chödrön also talks about how to deal with difficult people, set boundaries, and keep a sense of humor in the face of our human foibles and failings.

Pema Chödrön was born Deirdre Blomfield-Brown in New York City. In her mid-thirties, Ani Pema met and studied with Lama Chime Rinpoche, becoming a novice nun in 1974 in London. She received ordination from His Holiness the Sixteenth Karampa during that time. Pema first met her root guru, the teacher with whom she had the most profound connection, Chögyam Trungpa Rinpoche, in 1972, and she studied closely with him until his death in 1987. In 1984, at the behest of Chögyam Trungpa Rinpoche, Ani Pema moved from Boulder, Colorado to Cape Breton, Nova Scotia to be the director of Gampo Abbey. She currently teaches throughout the United States and Canada and continues her studies and meditative retreat under the guidance of Venerable Dzigar Kongtrul Rinpoche.

In this episode we talk about:

How to deal with difficult people and set boundariesHaving a sense of humor about our own foibles and failings Keeping a sense of ok-ness in the face of whatever happens Why coming from a place of love doesn?t preclude us from getting angry or standing up for what we believe inKeeping a sense of humor when we?re setting intentions or taking a vow so we don?t set ourselves up for failureThe actual language of the Bodhisattva vow and why admitting how vast and impossible it is to achieve can actually be empoweringWhy putting others first doesn?t mean leaving yourself out of the equation How healing yourself can affect your relationships with other people and create a virtuous circle Taking a "one person at a time" approach to suffering

Related Episodes:

The Dalai Lama?s Guide To Happiness

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

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Kabat-Zinn on the nitty gritty practicalities of starting a practice, being fully present with no agenda, and letting go of ?the story of me.?

Jon Kabat-Zinn, PhD, is professor of medicine emeritus at the University of Massachusetts Medical School. Back in the 1970s, he came up with something called Mindfulness-Based Stress Reduction, or MBSR, which is a secular way of teaching Buddhist meditation. He?s written many books, including Full Catastrophe Living; Wherever You Go, There You Are; and Coming to Our Senses. His latest book is called Mindfulness Meditation for Pain Relief.

In this episode we talk about:

The nitty gritty practicalities of starting a practiceHow he?s learned to be more relaxed about his practice?including advocating for meditating in bed  How to practice being fully present with no agenda How investigating your motivations?something most people don?t do? can help you be more mindful How to practice letting go of ?the story of me?

Related Episodes:

Tripping Out with a Legend: Jon Kabat-Zinn on Pain vs. Suffering, Rethinking Your Anxiety, and the Buddha's Teaching in a Single Sentence

Jon Kabat-Zinn | Meditation as a Love Affair

Jon Kabat-Zinn, Creator of Mindfulness-Based Stress Reduction

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/jon-kabat-zinn-2024

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Is meditation the last thing you want to do right now? This one's for when closing your eyes and watching your breath sounds like torture.

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. 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 ?I Don?t Want to Meditate.? 

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