Ten Percent Happier with Dan Harris

Ten Percent Happier

About

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

Dan Harris is a fidgety, skeptical journalist who had a panic attack on live national television, which led him to try something he otherwise never would have considered: meditation. He went on to write the bestselling book, 10% Happier. On this show, Dan talks with eminent meditation teachers, top scientists, and even the odd celebrity. Guests include everyone from His Holiness the Dalai Lama to Brené Brown to Karamo from Queer Eye. On some episodes, Dan ventures into the deep end of the pool, covering subjects such as enlightenment and psychedelics. On other episodes, it’s science-based techniques for issues such as anxiety, productivity, and relationships. Dan's approach is seemingly modest, but secretly radical: happiness is a skill you can train, just like working your bicep in the gym. Your progress may be incremental at first, but like any good investment, it compounds over time.


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823 episodes

485: A Kind of Meditation You Might Be Overlooking | Bonus Meditation with Alexis Santos

Bringing mindfulness to walking is an opportunity to build awareness and relax the mind as you move about your day. ABOUT ALEXIS SANTOS: Alexis Santos https://www.alexissantos.io/ is a featured teacher on the Ten Percent Happier app and has been in the field of mindfulness and meditation since 2001. He has been a long-time student of Sayadaw U Tejaniya, with whom he ordained as a Buddhist monk, and has taught at retreat centers around the globe. To find this meditation in the Ten Percent Happier app, you can search for “Everyday Natural Walking,” or click here: https://10percenthappier.app.link/content?meditation=adef9231-650a-4853-ab5b-bcf476ac21a7. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

6m
Aug 12
484: Do You Want to Be Happier or Not? | Mushim Patricia Ikeda

Oftentimes Buddhism can take a tough love, no nonsense approach to happiness by saying, if you want to be happier, sometimes you need to face hard truths.  In today's episode we’re going to talk about a Buddhist list called The Three Characteristics. These are the three non-negotiable truths about reality, which you have to see and understand in order to be happy. Granted, when looked at from a certain angle, these truths, or characteristics of reality can suck at times. But do you want to see the truth of things or not? Do you want to be happier or not? Our guide through these three characteristics is the mighty Mushim Patricia Ikeda. Mushim has a background in both monastic and lay Buddhist practice and is a core teacher and community director at the East Bay Meditation Center https://eastbaymeditation.org/about/staff/ in Oakland, California. This is her second appearance on the show https://www.tenpercent.com/podcast-episode/mushim-patricia-ikeda-344.  IN THIS EPISODE WE TALK ABOUT:  __ __ FULL SHOWNOTES: https://www.tenpercent.com/podcast-episode/mushim-patricia-ikeda-484 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

59m
Aug 10
483: Four Ways to Boost Your Mindfulness Muscle | Joseph Goldstein

These days, the word mindfulness has become a buzz phrase but very often people don’t know what the word actually means, much less how to practice it. One simple definition of mindfulness is the ability to see what’s happening in your mind without getting carried away by it. The benefits of doing so are vast and profound— from decreased emotional reactivity to being more awake to what’s actually happening in your life. Today's guest Joseph Goldstein talks about a classic Buddhist list called the four foundations of mindfulness, which lays out various techniques for developing mindfulness within your practice. Goldstein is one of the premier western proponents of Mindfulness. He co-founded the legendary Insight Meditation Society https://www.dharma.org/ alongside Sharon Salzberg and Jack Kornfield. He also wrote a book called https://www.goodreads.com/book/show/17689433-mindfulness. In this episode we talk about: __ __ FULL SHOWNOTES: https://www.tenpercent.com/podcast-episode/joseph-goldstein-483 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

1h 7m
Aug 08
482: A Meditation for When Things Suck | Bonus Meditation with Kaira Jewel Lingo

Cultivating what’s good in us helps during times of both abundance and adversity. In fact, it’s when times are hard that we need it the most. ABOUT KAIRA JEWEL LINGO Kaira Jewel Lingo was an ordained nun for 15 years in Thich Nhat Hanh’s Order of Interbeing http://orderofinterbeing.org/. She's now a lay dharma teacher based on Long Island. She graduated from Stanford University with a B.A. and an M.A. in anthropology and social sciences. She’s also the author of the book .  To find this meditation in the Ten Percent Happier app, you can search for “Growing the Good,” or click here https://10percenthappier.app.link/content?meditation=5e3aaefe-3a96-40a4-ad6a-1c41c9b9754d: https://10percenthappier.app.link/content?meditation=5e3aaefe-3a96-40a4-ad6a-1c41c9b9754d. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

6m
Aug 05
481: How to Break Bad Mental Habits | Carol Wilson

There are so many benefits to mindfulness with one of the biggest being the cultivation of more self-awareness. This cultivation can lead to identifying the unhelpful mental habits that can develop over the years. Today we’re going to talk to Carol Wilson who offers very clear and practical ways that Buddhist meditation can help us turn down the volume on our unproductive mental habits and be less reactive. Wilson is a guiding teacher at the Insight Meditation Society https://www.dharma.org/, where for many years she has taught their annual three-month retreat. She began her insight meditation practice in 1971 in India and in the 1980s she spent a year in Thailand as a Buddhist nun.  In this episode we talk about: __ __ FULL SHOWNOTES: https://www.tenpercent.com/podcast-episode/carol-wilson-481 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

1h 3m
Aug 03
480: What is Sadness Good For? | Susan Cain

Many of us may have a reflexive reaction when we notice we’re feeling down: we want it to go away. Maybe we think something is wrong with us and we automatically self medicate in any number of ways. But how do we square this with the fact that many of us may also really like sad movies and music? And making things even more complex, how do we compute the fact that the universe is constantly handing us opportunities to feel awe, gratitude, and joy, often at the exact same moment that sadness arises? What’s going on with this complex and conflicted relationship we have with a perfectly normal human emotion? Our guest today Susan Cain has written a whole book about this called https://susancain.net/book/bittersweet/. In this book, she explores how the capacity to tune in to the inherent joy and sadness of the human situation can be a superpower for connection. In this episode we talk about: __ __ FULL SHOWNOTES: https://www.tenpercent.com/podcast-episode/susan-cain-480 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

58m
Aug 01
479: A Meditation for Pain Relief | Bonus Meditation with Sharon Salzberg

Sharon teaches you a simple breathing technique to release tension and reduce the intensity of a painful experience. 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 nine books, including Lovingkindness, Real Happiness, and the most recent Real Love. 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 “Breathing to Release Pain,” or click here: https://10percenthappier.app.link/content?meditation=9a2fee2c-a8ea-443c-bf4f-d4329f2eb2ef. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

6m
Jul 29
366: How to Outsmart Your Pain | Christiane Wolf

Sit in meditation for a few minutes and you’re likely to experience pain, either physical or psychological. Hang around the meditation scene for very long, and you are likely to hear the expression, “Pain is inevitable; suffering is optional.”  And that’s what this episode is all about— boosting your pain tolerance through meditation. Because pain really is inevitable, but can you reduce your suffering through mindfulness and compassion?  Our guest today, Christiane Wolf, argues ‘yes’. She is a physician turned mindfulness and compassion teacher and teacher trainer. She is an authorized Buddhist teacher in the Insight (Vipassana) meditation tradition, teaching classes and retreats worldwide, and she’s also the author of ​ https://www.christianewolf.com/outsmart-your-pain/ In this episode we talk about: __ __ FULL SHOWNOTES: https://www.tenpercent.com/podcast-episode/christiane-wolf-rerun See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

50m
Jul 27
478: Why You Keep Repeating Painful Patterns | Radhule Weininger

We all have long-standing painful patterns of behavior or inner storylines that can cause us to react disproportionately or inappropriately to everyday events.   Today's guest, Dr. Radhule Weininger, has a term for this. She calls them longstanding recurrent painful patterns or LRPPs.  Weininger is a clinical psychologist, psychotherapist, and teacher of Buddhist meditation and Buddhist psychology. She has a new book, Heart Medicine: How to Stop Painful Patterns and Find Peace and Freedom—at Last https://www.radhuleweiningerphd.com/heart-medicine In this episode we talk about: __ __ FULL SHOWNOTES: https://www.tenpercent.com/podcast-episode/radhule-weininger-478 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

1h 5m
Jul 25
477: An Antidote for Anxiety | Bonus Meditation with Sebene Selassie

Find freedom from obsessive loops of fear by getting grounded in the body, dropping the stories, and bringing some kindness to the struggle. 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.  To find this meditation in the Ten Percent Happier app, you can search for “Loosening the Grip of Panic,” or click here https://10percenthappier.app.link/content?meditation=cea1fa4d-882a-4b50-b966-20d97d08d84d: https://10percenthappier.app.link/content?meditation=cea1fa4d-882a-4b50-b966-20d97d08d84d. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

6m
Jul 22
476: How to Actually Be Present | Matthew Brensilver

Today we’re gonna tackle one of the best known contemplative clichés: being in the present moment and inhabiting the now. The present moment seems to be a state we aspire towards, but are rarely given practical information about how to actually achieve. But today’s guest, Matthew Brensilver offers just that— practical information on how to achieve being present. We also explore his argument that when painful memories surface in meditation, it acts as a kind of exposure therapy that acclimates us to the things we may not want to face. This is Matthew Brensilver‘s second appearance on the show https://www.tenpercent.com/podcast-episode/matthew-brensilver-415. He teaches retreats at the Insight Retreat Center https://www.insightretreatcenter.org/, Spirit Rock https://www.spiritrock.org/matthew-brensilver and other Buddhist centers. Before committing to teach meditation full-time, he spent years doing research on addiction pharmacotherapy at the UCLA Center for Behavioral and Addiction Medicine. Matthew is the co-author of two books about meditation during adolescence and continues to be interested in the unfolding dialogue between Buddhism and science.  In this episode we talk about: __ __ FULL SHOWNOTES: https://www.tenpercent.com/podcast-episode/matthew-brensilver-476 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

1h 6m
Jul 20
475: Run Towards the Danger | Sarah Polley

Often, when you’re afraid of something, the best advice is deeply counterintuitive, not to mention inconvenient: to turn toward the source of your fear. Today we’re going to talk about the fear of confronting your own past with our guest Sarah Polley.  Polley is an Oscar nominated filmmaker and actress who recently wrote a new book, called https://www.penguinrandomhouseaudio.com/book/688129/run-towards-the-danger/. In her book, she explores the relationship between her past and present and how the two are in constant dialogue.  In this episode we talk about:  __ __ FULL SHOWNOTES: https://www.tenpercent.com/podcast-episode/sarah-polley-475 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

1h 4m
Jul 18
474: Next-Level Meditation | Bonus Meditation with Diana Winston

Expand and strengthen your understanding of awareness through an exploration of focused, investigative, and flexible awareness. ABOUT DIANA WINSTON: Diana Winston https://dianawinston.com/meditations is the Director of Mindfulness Education at UCLA's Mindful Awareness Research Center https://www.uclahealth.org/marc/ and the author of https://dianawinston.com/publicationsShe has taught mindfulness since 1999 at hospitals, universities, corporations, nonprofits, and schools in the US and Asia. She developed the evidence-based Mindful Awareness Practices (MAPS) curriculum https://www.uclahealth.org/marc/maps-classes and the Training in Mindfulness Facilitation https://www.uclahealth.org/marc/tmf, which trains mindfulness teachers worldwide. She is also a founding board member of the International Mindfulness Teachers Association https://www.imta.org/?.  To find this meditation in the Ten Percent Happier app, you can search for “Exploring Awareness Three Ways,” or click here https://10percenthappier.app.link/content?meditation=0445dec7-d4dc-4358-ad9f-87a7058eb4a6: https://10percenthappier.app.link/content?meditation=0445dec7-d4dc-4358-ad9f-87a7058eb4a6. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

11m
Jul 15
473: The Opposite of Depression | Samantha Boardman

Depression is a debilitating problem both on an individual and a societal level and it has only gotten worse during the pandemic. According to the World Health Organization, depression is now one of the leading causes of disability on the planet.  Our guest today Dr. Samantha Boardman is going to talk about what she calls the opposite of depression— something called positive psychiatry. This approach focuses on the positive things in the lives of her patients rather than just the pathologies.  Boardman is a Clinical Assistant Professor of Psychiatry at Weill Cornell Medical College https://vivo.weill.cornell.edu/display/cwid-svboardm, which is also where she went to medical school and did her four year residency program. She later went back and got a Master’s degree in Applied Positive Psychology at the University of Pennsylvania. She recently put out a book called https://positiveprescription.com/everyday-vitality/ In this episode we talked about: __ __ FULL SHOWNOTES: https://www.tenpercent.com/podcast-episode/samantha-boardman-473 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

39m
Jul 13
472: How a Buddhist Monk Deals With Anxiety | Yongey Mingyur Rinpoche

Anxiety has long been a massive societal issue that has spiked during the pandemic. In this episode, renowned Buddhist monk Yongey Mingyur Rinpoche talks in detail about how he personally works with anxiety and panic and the practices he draws upon when dealing with these states.  Mingyur began doing long retreats in his teens and now teaches all over the world.  He’s written the books https://www.indiebound.org/book/9780307347312?aff=penguinrandom and https://www.indiebound.org/book/9780525512547?aff=penguinrandom. He also oversees the Tergar Meditation Community https://tergar.org/about/, a global network of Buddhist meditation centers.   In this episode we talk about:  __ __ FULL SHOWNOTES:  https://www.tenpercent.com/podcast-episode/yongey-mingyur-rinpoche-472 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

54m
Jul 11
471: What Does Interconnection Actually Mean? | Bonus Meditation with Jeff Warren

Connecting with the universal world wide web of meditators expands your perspective and helps cultivate a deep feeling of belonging. 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 “Symphony of Interconnection,” or click here https://10percenthappier.app.link/content?meditation=1255a87a-5d7e-4736-9d6e-750e582f96f8: https://10percenthappier.app.link/content?meditation=1255a87a-5d7e-4736-9d6e-750e582f96f8. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

6m
Jul 08
470: An Episode About Anger | Jacoby Ballard

In this episode, the social justice educator and activist Jacoby Ballard talks about a universal, or near universal, issue: anger. And, he offers us two mental skills that can help channel anger into something even more powerful and effective. Those skills are forgiveness and equanimity.  Ballard is a meditation and yoga teacher and the author of a new book called, https://jacobyballard.net/book/ In this episode we talk about:  __ __ FULL SHOWNOTES: https://www.tenpercent.com/podcast-episode/jacoby-ballard-470 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

1h 10m
Jul 06
469: A Mystery That Matters | Anil Seth

How, on this planet, did we go from molten lava and shifting tectonic plates to sentient beings? How are you awake and aware right now? Who and where and what exactly is the “you” that is experiencing everything? Guest Anil Seth says that exploring these questions can lead to real and radical changes in your life, including reducing your emotional reactivity. Seth is a Professor of Cognitive and Computational Neuroscience at the University of Sussex https://profiles.sussex.ac.uk/p22981-anil-seth, Co-Director of the Sackler Centre for Consciousness Science http://www.sussex.ac.uk/sackler/ and Editor-in-Chief of Neuroscience of Consciousness https://academic.oup.com/nc. His TED Talk https://www.ted.com/talks/anil_seth_your_brain_hallucinates_your_conscious_reality on consciousness has been viewed over 13 million times. Most recently, he is the author of https://www.goodreads.com/book/show/53036979-being-you In this episode we talk about:  __ __ FULL SHOWNOTES: https://www.tenpercent.com/podcast-episode/anil-seth-469 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

1h 16m
Jul 04
468: Meditating on a Mystery | Bonus Meditation with JoAnna Hardy

What and who are you? In this advanced exploration, you are invited to contemplate what is and isn’t definable about your identity. ABOUT JOANNA HARDY: JoAnna Hardy is an insight meditation (Vipassanā) practitioner and teacher. She is also on the faculty at the University of Southern California, a meditation trainer at Apple Fitness+, a founding member of the Meditation Coalition, a teacher's council member at Spirit Rock Meditation Center, and a visiting retreat teacher at Insight Meditation Society.  To find this meditation in the Ten Percent Happier app, you can search for ”Exploring Identity,” or click here https://10percenthappier.app.link/content?meditation=a40fbc27-1341-496e-978a-3e462fce5bc0: https://10percenthappier.app.link/content?meditation=a40fbc27-1341-496e-978a-3e462fce5bc0. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

11m
Jul 01
467: Five Ways to be Less Distracted | Shaila Catherine

One of the most common and insidious complaints of meditators is distraction, which can be a frustrating and difficult obstacle. Even the Buddha himself acknowledged this common problem and laid out some detailed practices for dealing with it.  In this episode, Shaila Catherine outlines the Buddha’s five strategies to help us tackle distractions, which can be applied to our meditation practice as well as other aspects of our lives. Catherine is a dharma teacher whose latest book is called https://shailacatherine.com/2021/06/15/beyond-distraction/. She is also the founder and principal teacher at Insight Meditation South Bay https://www.imsb.org/ and has 40 years of practice, including nine years, cumulatively, of silent retreat. Her first TPH appearance, which we called How to Focus https://radiopublic.com/ten-percent-happier-with-dan-harr-WwE9m8/s1!0f481, aired in May 2021.  In this episode we talk about:  __ __ FULL SHOWNOTES: https://www.tenpercent.com/podcast-episode/shaila-catherine-467 https://www.tenpercent.com/podcast-episode/ See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

1h 9m
Jun 29
466: The Science of Handling Uncertainty | Maya Shankar

It seems like a design flaw in our species that we live in a world of constant change yet most of us are not comfortable with uncertainty.  In this episode, we talk to Maya Shankar about how to get better at dealing with change and to stop seeking what scientists call “cognitive closure.” Shankar is a former Senior Advisor in the Obama White House, where she founded and served as Chair of the White House Behavioral Science Team. She also served as the first Behavioral Science Advisor to the United Nations, and is currently a Senior Director of Behavioral Economics at Google. She is the host of the Pushkin Industries podcast A Slight Change of Plans https://mayashankar.com/podcast, which was named Best Show of the Year in 2021 by Apple.  In this episode we talk about:  __ __ FULL SHOWNOTES: https://www.tenpercent.com/podcast-episode/maya-shankar-466 https://www.tenpercent.com/podcast-episode/maya-shankar-466 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

59m
Jun 27
465: Dismantling Perfectionism | Bonus Meditation with La Sarmiento

Nourish yourself with some kindness and shift away from self-criticism towards accepting yourself fully, even your hardest parts. ABOUT LA SARMIENTO: La Sarmiento is the the guiding teacher of the Insight Meditation Community of Washington's BIPOC and LGBTQIA+ Sanghas and a mentor for the Mindfulness Meditation Teacher Certification Program and for Cloud Sangha. They graduated from Spirit Rock Meditation Center's Community Dharma Leader Training Program in 2012. As an immigrant, non-binary, Filipinx-American, La is committed to expanding access to the Dharma. They live in Towson, MD with their life partner Wendy and rescue pups Annabel and Bader. To find this meditation in the Ten Percent Happier app, you can search for “Dismantling Perfectionism, Accepting Yourself,” or click here https://10percenthappier.app.link/content?meditation=dd701886-ad66-417a-b466-cdefb92ff5c8: https://10percenthappier.app.link/content?meditation=dd701886-ad66-417a-b466-cdefb92ff5c8. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

6m
Jun 24
464: How to Keep Friendships From Imploding | Esther Perel

“The quality of your relationships determines the quality of your life.”  These words from the legendary Esther Perel have the power to genuinely change your outlook on life. But while it’s easy to hear them and immediately have your mind go to family relationships or romantic relationships, today we’re going to talk about friendships. Friendships can be massive contributors to mental health. They can also, when they go pear-shaped, be the source of abundant misery.  Today’s guest is the legendary Esther Perel. Her resume is beyond impressive: She is a psychotherapist and New York Times bestselling author of books such as . Her TED talk has attracted more than 30 million views. She is fluent in nine languages.  She is the host of the popular podcasts Where Should We Begin? and How’s Work? And her latest project is called Where Should We Begin - A Game of Stories with Esther Perel.  In this episode we talk about:  __ __ : There are some brief references to sensitive topics, including suicide.  *Esther Perel invites you and a colleague to apply for a session with her that will be part of the new season of her podcast https://www.estherperel.com/podcast Her team is looking for work pairs, co-founders, colleagues, managers, or any combination to join her for a session to explore the future of work together. Apply here https://mailtrack.io/trace/link/1f323de47b14938ca470cdc74207094182841a50?url=https%3A%2F%2Fdocs.google.com%2Fforms%2Fd%2Fe%2F1FAIpQLSf5g9wn2bzjDtyP4G0GJfADl6j-H6xpDvJCLoO7gN0XI35M8A%2Fviewform&userId=5884292&signature=65a4b4ab4b22d30d. FULL SHOWNOTES: https://www.tenpercent.com/podcast-episode/esther-perel-464 https://www.tenpercent.com/podcast-episode/ See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

50m
Jun 22
463: Solutions to all of Your Moral Dilemmas | Michael Schur

Life is filled with all kinds of moral dilemmas— from the mundane to the momentous. Should I lie and tell my friend that I like her ugly shirt? Can I still enjoy great art if it was created by terrible people? How much money should I give to charity? Ultimately, does anything we do even matter? In today’s conversation, television writer and producer, Michael Schur helps us to navigate our moral dilemmas and answer some of these difficult questions.  Schur is best known for creating and co-creating such shows as , , , and . Additionally, he has worked on shows like , , , and . He is also the Author of https://www.simonandschuster.com/books/How-to-Be-Perfect/Michael-Schur/9781982159313.  In this episode we talk about:  __ __ This interview was recorded in person at the TED conference in April of 2022, where both Michael Schur and Dan Harris spoke. FULL SHOWNOTES: https://www.tenpercent.com/podcast-episode/michael-schur-463 https://www.tenpercent.com/podcast-episode/ See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

55m
Jun 20
462: How to Be With What's Bugging You | Bonus Meditation with Oren Jay Sofer

Build resilience for tough situations. Learn the tools to develop self-empathy, clarifying what matters to you most and how to move forward. ABOUT OREN JAY SOFER: Oren Jay Sofer https://www.orenjaysofer.com/ teaches mindfulness, meditation, and Nonviolent Communication in secular and Buddhist contexts. Oren has practiced meditation in the early Buddhist tradition since 1997, beginning his studies in Bodh Gaya, India with Anagarika Munindra and Godwin Samararatne. He is a long-time student of Joseph Goldstein, Michele McDonald, and Ajahn Sucitto, and a graduate of the IMS - Spirit Rock Vipassana Teacher Training, and current member of the Spirit Rock Teachers Council. Oren is the author of , a practical guidebook for having more effective, satisfying conversations. To find this meditation in the Ten Percent Happier app, you can search for “Self Empathy,” or click here https://10percenthappier.app.link/content?meditation=c547f8dc-f150-464a-ba59-3131a4bf6944: https://10percenthappier.app.link/content?meditation=c547f8dc-f150-464a-ba59-3131a4bf6944. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

6m
Jun 17
307: The Science of Emotional Intelligence | Daniel Goleman

How much would your relationships improve if you could up your emotional intelligence game? That phrase, “emotional intelligence” or EQ, entered the lexicon over 25 years ago, when Daniel Goleman wrote a book by the same name.  In this episode, Daniel Goleman talks about the four components of emotional intelligence and how we can develop these skills in our daily lives.   Golman is a Harvard-trained psychologist who, along with other contemplative luminaries such as Joseph Goldstein, Sharon Salzberg and Jon Kabat-Zinn, went to Asia and discovered meditation in the 1960s— making it a huge part of their lives and careers.  In this episode we talk about:  __ __ FULL SHOWNOTES: https://www.tenpercent.com/podcast-episode/daniel-goleman-repost See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

57m
Jun 15
461: 4 Ways Not To Be Owned By Your Sh*t | Susan David

It’s completely natural when dealing with anxiety, depression, anger, shame, or any other unpleasant emotion, to just want it to go away. Guest Susan David says that these discomforts are the price of admission to being alive and offers an approach called emotional agility as a way to navigate them.  Susan David, Ph.D. is a psychologist at Harvard Medical School and author of a book called Emotional Agility https://www.susandavid.com/about-emotional-agility#about-the-book. Her TED Talk https://www.ted.com/talks/susan_david_the_gift_and_power_of_emotional_courage on the subject has been viewed more than eight million times.  In this episode we talk about:  __ __ FULL SHOWNOTES: https://www.tenpercent.com/podcast-episode/susan-david-461 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

58m
Jun 13
460: This Will Put Things in Perspective for You | Bonus Meditation with Alexis Santos

Start focused on what's truly important. When you pause to remember the big picture, your day can move forward grounded in integrity & wisdom. ABOUT ALEXIS SANTOS: Alexis Santos https://www.alexissantos.io/ is a featured teacher on the Ten Percent Happier app and has been in the field of mindfulness and meditation since 2001. He has been a long-time student of Sayadaw U Tejaniya, with whom he ordained as a Buddhist monk, and has taught at retreat centers around the globe. To find this meditation in the Ten Percent Happier app, you can search for “Wake Up With Perspective,” or click here https://10percenthappier.app.link/content?meditation=cb852965-67e4-4b4c-a2d0-c3765c3224bc: https://10percenthappier.app.link/content?meditation=cb852965-67e4-4b4c-a2d0-c3765c3224bc. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

6m
Jun 10
459: 5 Ways To Get Over Yourself | Pascal Auclair

The phrase, “Get over yourself” is often used in a flippant way, but it’s actually speaking to a deep human need to get out of our heads and off our own backs. At a fundamental level, this is what Buddhism is all about— seeing through the illusion of the self, which can be the source of so much of our suffering.  In this episode guest Pascal Auclair talks about how we can unlock this suffering through the use of a foundational Buddhist list called the five aggregates.  Pascal Auclair has been immersed in Buddhist practice and study since 1997. He has been mentored by Joseph Goldstein https://www.dharma.org/teacher/joseph-goldstein/ and Jack Kornfield https://jackkornfield.com/ at the Insight Meditation Society (IMS) https://www.dharma.org/ in Massachusetts and Spirit Rock Meditation Center https://www.spiritrock.org/ in California, where he is now enjoying teaching retreats. Pascal teaches in North America and in Europe. He is a co-founder of True North Insight https://www.truenorthinsight.org/index.php/en/ and one of their guiding teachers. In this episode we talk about:  __ __ FULL SHOWNOTES: https://www.tenpercent.com/podcast-episode/pascal-auclair-459 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

1h 11m
Jun 08
458: You Don’t Have to be Miserable While Doing Important Work | adrienne maree brown

Our culture has oddly conflicting views about pleasure.  In this episode, author adrienne maree brown explores the importance of pleasure and how it changes your experience of the world.  adrienne maree brown is the writer-in-residence at the Emergent Strategy Ideation Institute, and author of Grievers https://www.akpress.org/grievers.html (the first novella in a trilogy on the Black Dawn imprint), Holding Change: The Way of Emergent Strategy Facilitation and Mediation https://www.akpress.org/holding-change-preorder.html, , , and the co-editor of and . She is the cohost of the https://www.endoftheworldshow.org/, http://www.readingoctavia.com/ and https://podcasts.apple.com/us/podcast/the-emergent-strategy-podcast/id1553479340 podcasts. adrienne is rooted in Detroit. In this conversation we talked about: __ __ FULL SHOWNOTES: https://www.tenpercent.com/podcast-episode/adrienne-maree-brown-458 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

1h 14m
Jun 06