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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.
New episodes come out every Monday, Wednesday, and Friday for free. Listen 1-week early and to all episodes ad-free with Wondery+ or Amazon Music with a Prime membership or Amazon Music Unlimited subscription.
- 1613 - How To Handle Literally Anything | Sebene Selassie and Jeff Warren
Debating the cliche: Does everything happen for a reason? Plus, the Meditation Party crew tackles equanimity, work/life balance, and meditation vs napping.
Wed, 24 Apr 2024 - 1h 01min - 1612 - Ancient Strategies For Managing Stress And Anxiety | Ryan HolidayMon, 22 Apr 2024 - 1h 11min
- 1611 - Stop Trying To Control Everything | Bonus Meditation with Sebene SelassieFri, 19 Apr 2024 - 06min
- 1610 - How Thinking About Death Can Improve Your Life | Alua Arthur
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.
Wed, 17 Apr 2024 - 51min - 1609 - The Science Of Building The Life You Want | Arthur BrooksMon, 15 Apr 2024 - 1h 17min
- 1608 - A Guided Meditation For A Brisk Outdoor Walk | Bonus Meditation with Diana Winston
Get your blood moving, mindfully! You can cultivate relaxation, even when you’re walking at a faster clip.
Fri, 12 Apr 2024 - 06min - 1607 - Myths Of Love, Sex, Dating, And Relationships | Myisha Battle
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.
Wed, 10 Apr 2024 - 1h 03min - 1606 - Modern Life Is Making You Sick, But It Doesn’t Have To | Dr. Gabor Maté
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.
Mon, 08 Apr 2024 - 56min - 1605 - The Ultimate Mindfulness Test: Can You Meditate While Grocery Shopping? | Bonus Meditation with Anushka Fernandopulle
The next time you’re in the grocery store, instead of the grind, step into a grateful state of mind.
Fri, 05 Apr 2024 - 06min - 1604 - How To Get Ahead At Work, Buddhist-Style | David NichternWed, 03 Apr 2024 - 1h 09min
- 1603 - How To Stop Worrying About What People Think Of You | Michael GervaisMon, 01 Apr 2024 - 1h 07min
- 1602 - If You’re Having Trouble With Self-Compassion, Try This | Bonus Meditation with La Sarmiento
Self-compassion can be really difficult. Imagining your younger self can soften your armor and help you receive the care you deeply deserve.
Fri, 29 Mar 2024 - 06min - 1601 - An Anti-Hustle, Pro-Rest Approach To Work | Christina WallaceWed, 27 Mar 2024 - 1h 10min
- 1600 - How To Be Productive Without Burning Out | Cal NewportMon, 25 Mar 2024 - 1h 16min
- 1599 - Open Awareness | Bonus Meditation with Dan Harris
Dan leads an “open awareness” meditation that’s also available as part of the 10th anniversary audiobook of Ten Percent Happier.
Fri, 22 Mar 2024 - 12min - 1598 - The Upsides And Downsides Of Living A More Examined Life | Matt Harris
Do you struggle to fit meditation into a busy life? Check out this candid conversation with Dan’s younger brother, Matt.
Wed, 20 Mar 2024 - 1h 16min - 1597 - Joseph Goldstein On: Karma, Rebirth, And Other Planes Of ExistenceMon, 18 Mar 2024 - 1h 21min
- 1596 - Joseph Goldstein On The Difference Between “Relaxed” And “Casual” | Bonus MeditationFri, 15 Mar 2024 - 07min
- 1595 - Dr. Mark Epstein On: How To Transform Your Neuroses Into “Little Shmoos”
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 Sign up for Dan’s weekly newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/mark-epstein-10th Additional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/install See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
Wed, 13 Mar 2024 - 1h 11min - 1594 - Everything You Wanted To Know About Meditation Retreats But Were Afraid To Ask | Spring Washam (And Dan’s Close Friend, Zev Borow)
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?
Mon, 11 Mar 2024 - 1h 07min - 1593 - How to Stay Cool No Matter What | Bonus Meditation with Matthew Hepburn
Guidance for any time you need to practice staying relaxed and ready for whatever life might throw your way.
Fri, 08 Mar 2024 - 06min - 1592 - Deepak Chopra On: Consciousness, Quantum Physics, Handling Criticism, And The Benefit Of Contemplating Your Own DeathWed, 06 Mar 2024 - 52min
- 1591 - Here's What I Learned From Writing A Whole Book About Meditation | Dan HarrisMon, 04 Mar 2024 - 1h 11min
- 1590 - Don’t Be Yanked Around by Your Thoughts | Bonus Meditation with Sharon Salzberg
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.
Fri, 01 Mar 2024 - 07min - 1589 - The Science of Effective Communication | Charles Duhigg
The four rules for a meaningful conversation, when to be vulnerable, and how to form the habits of becoming a supercommunicator.
Wed, 28 Feb 2024 - 1h 08min - 1588 - The Science of Generosity: Why It Makes You Happier and How To Do It Effectively (It Doesn’t Need To Involve Money) | Chris AndersonMon, 26 Feb 2024 - 1h 13min
- 1587 - How Dan Meditates | Bonus MeditationFri, 23 Feb 2024 - 37min
- 1586 - How to Stay Calm No Matter What’s Happening | Sebene Selassie and Jeff Warren
A Master Class in equanimity. It’s the latest installment of our Meditation Party series. Live from Omega.
Wed, 21 Feb 2024 - 47min - 1585 - Science-Based Tools for When You’re Stressed, Obsessed, or Overthinking | Dr. Jenny Taitz
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.
Mon, 19 Feb 2024 - 1h 06min - 1584 - How Not to Take Your Partner for Granted | Bonus Meditation with Oren Jay Sofer
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.
Sun, 18 Feb 2024 - 06min - 1583 - An Antidote to Autopilot | John R. MilesFri, 16 Feb 2024 - 09min
- 1582 - How Not to Ruin Your Relationships | Drs. John & Julie GottmanWed, 14 Feb 2024 - 1h 08min
- 1581 - Fight Right: The Science of Healthy Conflict | Drs. John and Julie GottmanMon, 12 Feb 2024 - 1h 06min
- 1580 - A Deep Breathing Exercise for Stress | Bonus Meditation with Jeff Warren
This four-part breathing technique calms the nervous system, relaxes the body, and is an effective antidote to obsessive over-thinking.
Fri, 09 Feb 2024 - 06min - 1579 - The Science of Breathing | James NestorWed, 07 Feb 2024 - 1h 07min
- 1578 - Dan Savage On: How to Handle Disappointment in Your Relationships, How to Get Better at Sex, and Why a 'Couple' is an Illusion
Plus, how to handle jealousy, what to do when you lose the spark, and the meaning of his famous terms, "GGG" and "monogamish.”
Mon, 05 Feb 2024 - 1h 13min - 1577 - A Meditation for Busy People | Bonus Meditation with Jay Michaelson
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.
Sun, 04 Feb 2024 - 06min - 1576 - From The Puzzler with A.J. Jacobs | Dan Harris
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.
Fri, 02 Feb 2024 - 13min - 1575 - The Science of Quitting: How, When, and Why to Do It | Julia KellerWed, 31 Jan 2024 - 1h 03min
- 1574 - The Science of Rescuing Your Attention Span | Gloria MarkMon, 29 Jan 2024 - 1h 12min
- 1573 - High-Fiving Your Anxiety Demon | Bonus Meditation with Leslie Booker
Gently opening to the full sensations of anxiety and even making friends with it can actually create more calm and peace in your body.
Fri, 26 Jan 2024 - 06min - 1572 - The Science of Failing Well | Amy EdmondsonWed, 24 Jan 2024 - 1h 08min
- 1571 - The Science of Optimal Performance—at Work and Beyond | Daniel Goleman
How to boost productivity, empathy, and focus, while reducing burnout. From the godfather of Emotional Intelligence.
Mon, 22 Jan 2024 - 1h 07min - 1570 - How to Be Cool With Whatever Is Happening | Bonus Meditation with Cara Lai
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.
Sun, 21 Jan 2024 - 06min - 1569 - Glennon Doyle is Rethinking Her Relationship to Social Media, Hustle Culture, Intuition, Her Body, and Her ParentsFri, 19 Jan 2024 - 47min
- 1568 - How to Stop Obsessing Over Your Body and Eat Sanely in a Toxic Culture | Virginia Sole-Smith
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.
Wed, 17 Jan 2024 - 1h 14min - 1567 - The Science of Why You Eat When You're Not Hungry–And How to Stop | Judson Brewer
Dr. Jud breaks down how habits work and how to change them. Plus, insights on stress, boredom, mindfulness, pleasure, satisfaction, and contentment.
Mon, 15 Jan 2024 - 1h 13min - 1566 - How to Stop Kicking Your Own Ass | Bonus Meditation with Dawn Mauricio
You are complex and contain multitudes. Try this refreshing take on loving-kindness and offer love to all the different parts of yourself.
Sun, 14 Jan 2024 - 06min - 1565 - How to Keep Going When Things Get Hard | Bryan Stevenson
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.
Fri, 12 Jan 2024 - 1h 03min - 1564 - Pema Chödrön, Renowned Buddhist Nun, On Her One Non-Negotiable Happiness Strategy
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.
Wed, 10 Jan 2024 - 59min - 1563 - How to Start (Restart, or Upgrade) Your Meditation Practice: A Master Class | Jon Kabat-Zinn
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.”
Mon, 08 Jan 2024 - 1h 06min - 1562 - When You Don’t Feel Like Meditating | Bonus Meditation with Matthew Hepburn
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.
Sun, 07 Jan 2024 - 06min - 1561 - Bill Hader on Anxiety, Imposter Syndrome, and Leaning into Discomfort
The star of SNL and Barry discusses how he channels his anxiety into his work. Plus, an imitation of Joseph Goldstein.
Fri, 05 Jan 2024 - 1h 02min - 1560 - Esther Perel on the One Thing That Will Improve the Quality of Your Life
The renowned psychotherapist talks about the importance of accountability in generosity in her own life, and the one thing you can do right now, today, to make yourself happier.
Wed, 03 Jan 2024 - 51min - 1559 - The Science of Making — and Keeping — New Year’s Resolutions | Hal Hershfield
A leading behavioral psychologist reveals practical strategies to help you actually make the changes you want to make this new year (and beyond).
Mon, 01 Jan 2024 - 1h 05min - 1558 - How to Stop Sleepwalking Through Your Life | Bonus Meditation with Pascal Auclair
Get out of the trance of thinking and explore what it’s like to be more generous with your attention directly, here, now.
Sun, 31 Dec 2023 - 07min - 1557 - How to Actually Be Present | Matthew Brensilver
Tackling one of the best known contemplative clichés: being in the present moment and “inhabiting the now.”
Fri, 29 Dec 2023 - 1h 05min - 1556 - For the Burned Out, Fried, and Exhausted | Emily & Amelia Nagoski
A slew of evidence-based, ready-to-try-today interventions we can use to “complete the stress cycle.”
Wed, 27 Dec 2023 - 1h 10min - 1555 - The Science of Training Your Attention | Dr. Amishi JhaMon, 25 Dec 2023 - 1h 11min
- 1554 - How to Practice When You’re Fidgety or Anxious | Bonus Meditation with Sharon Salzberg
Sometimes we feel like we have too much energy to meditate. Make space for all of that energy by listening to sounds as they come and go.
Sun, 24 Dec 2023 - 06min - 1553 - 5 Ways To Get Over Yourself | Pascal AuclairFri, 22 Dec 2023 - 1h 09min
- 1552 - The Anti-Diet | Evelyn TriboleWed, 20 Dec 2023 - 1h 22min
- 1551 - How to Set Boundaries | Nedra Glover Tawwab
A comprehensive strategy for setting and maintaining boundaries—and respecting other people’s boundaries.
Mon, 18 Dec 2023 - 58min - 1550 - Beyond the Cliché: What Is Joy, Really? And How Do You Access It? | Bonus Meditation with La Sarmiento
Cultivate resilience by choosing to turn towards joy, and transform difficult times into growth opportunities and heartache into gratitude.
Sun, 17 Dec 2023 - 07min - 1549 - From Happier with Gretchen Rubin | The Happiness Project: Revisited
Next year marks the fifteenth anniversary of Gretchen Rubin’s #1 New York Times bestselling book, The Happiness Project.
Fri, 15 Dec 2023 - 12min - 1548 - Sam Harris on: Vipassana vs. Dzogchen, Looking for the Looker, and Psychic Powers
Frequent guest Sam Harris discusses life after quitting Twitter and the metaphysics of meditation along with special co-host and brother Matt Harris.
Wed, 13 Dec 2023 - 1h 04min - 1547 - Ancient Secrets to Modern Happiness | Tamar GendlerMon, 11 Dec 2023 - 1h 21min
- 1546 - Can’t Stop Thinking? Try This | Bonus Meditation with Cara Lai
Not thinking is not the point of mindfulness. We know, shocking! Emotions and thoughts are inextricably linked: know them to know yourself.
Sun, 10 Dec 2023 - 08min - 1545 - Kelly Ripa On: The Upside of Anxiety, the Case for Marriage Counseling, and Growing Older in Public
The longtime TV host and actor talks about working onscreen with her husband, her fear of public speaking, and what she does instead of sitting meditation.
Fri, 08 Dec 2023 - 56min - 1544 - Jack Kornfield & Yung Pueblo On: How To Meditate When You’re Freaking Out, the Limits of the Thinking Mind, & Balancing Self-Interest with Compassion
One's a legend, the other's a phenom. Together, they offer practical wisdom for maintaining your daily meditation practice, handling conflict, connecting with community, and understanding the limits of the mind.
Wed, 06 Dec 2023 - 1h 04min - 1543 - How to Reframe Your “Problems” as “Puzzles” | A.J. Jacobs
The writer who calls himself a “human guinea pig” shares a counterintuitive way to become more clear, creative, and persistent.
Mon, 04 Dec 2023 - 1h 13min - 1542 - A Meditation for When You’re Nursing a Grudge | Bonus Meditation with Oren Jay SoferFri, 01 Dec 2023 - 07min
- 1541 - How To Be Less Anxious and More Useful in a Chaotic World | Oren Jay SoferWed, 29 Nov 2023 - 1h 07min
- 1540 - Can Anxiety Be a Gift? | Dr. David Rosmarin
This guest says you can thrive with anxiety. And the trick is learning to get comfortable with discomfort.
Mon, 27 Nov 2023 - 53min - 1539 - Gratitude for Fidgety Skeptics | Bonus Meditation with Matthew HepburnSun, 26 Nov 2023 - 06min
- 1538 - Become an Active Operator of Your Nervous System | Deb DanaWed, 22 Nov 2023 - 58min
- 1537 - A Radical Strategy for Dealing With Difficult People | Father Gregory Boyle
We deal with difficult people over holiday meals, at work, and online. This guest says there is only one answer.
Mon, 20 Nov 2023 - 1h 04min - 1536 - A Meditation for When You’re Taking a Walk | 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.
Sun, 19 Nov 2023 - 06min - 1535 - Good Conflict | Amanda Ripley | An Episode From “On Being”
Today we are dropping down our feed a conversation that I listened to recently that had a huge impact on me, from On Being with Krista Tippett.
Fri, 17 Nov 2023 - 1h 05min - 1534 - Deep, Provocative Success Strategies From the “Yoda of Silicon Valley” | Jerry Colonna
How getting your sh*t together can make you a better leader in your own personal orbit. It can maybe even change the world.
Wed, 15 Nov 2023 - 59min - 1533 - How to Repair the Damage After a Fight | Dr. Becky Kennedy
Plus, what happens if you don't repair, whether it's ever too late to repair, what "boundaries" actually are, and a helpful little tool for avoiding fights called the "MGI."
Mon, 13 Nov 2023 - 1h 10min - 1532 - How to Be Mindful on the Go | Bonus Meditation With Alexis Santos
Try this meditation with Alexis to explore an open, easy style of practice‚ which can lead toward more awareness throughout your day.
Sun, 12 Nov 2023 - 18min - 1531 - A More Relaxed Way to Meditate | Alexis SantosFri, 10 Nov 2023 - 54min
- 1530 - Nirvana | Joseph Goldstein
It’s a cultural cliche, but it is also the endpoint of the Buddhist path. So what is Nirvana? And is it relevant to us mortals?
Wed, 08 Nov 2023 - 1h 24min - 1529 - What Science Says About Money and Happiness | Dr. Elizabeth Dunn
How to spend your money in ways that will really boost your happiness and a look at the state of happiness research.
Mon, 06 Nov 2023 - 1h 02min - 1528 - Intention-Setting is Not New Age Goo | Bonus Meditation with Dawn Mauricio
Setting intentions regularly can be an incredibly effective and deeply satisfying tool to map out how you want to live your life.
Sun, 05 Nov 2023 - 06min - 1527 - 3 Buddhist Strategies for When the News is Overwhelming | Kaira Jewel Lingo
A former nun explains how to deal with doom-scrolling, despair, and rage in the face of world events.
Fri, 03 Nov 2023 - 42min - 1526 - Buddhist Strategies for Suffering Less and Improving Your Meditation | Lama Rod Owens
Plus: Why Lama Rod is "no longer interested in being a good person," why we need to let go of perfectionism, and the selfish case for sainthood.
Wed, 01 Nov 2023 - 1h 12min - 1525 - How To Prevent Dementia | Lisa Genova
Understanding the difference between ‘normal’ forgetfulness and actual memory loss, practical ways to stave off Alzheimer’s disease, and meditation’s role in brain health.
Mon, 30 Oct 2023 - 1h 01min - 1524 - How to Take Risks (an Experimental Episode) | Marissa Schneiderman
Expert advice on how and why to be more experimental in your life. Also, an attempt to convince you to sign up for my newsletter.
Fri, 27 Oct 2023 - 45min - 1523 - Adam Grant on the Science of Potential and Achievement
One of our most frequent and popular guests talks about how to develop the character skills to discover your hidden potential.
Wed, 25 Oct 2023 - 1h 10min - 1522 - Three Skills for Staying Calm, Sane, and Open in a Chaotic World | Krista Tippett
The host of On Being shares lessons learned from 20 years of interviews, including: how to live with open questions, counterprogramming against your negativity bias, and getting over the God question.
Mon, 23 Oct 2023 - 1h 04min - 1521 - Learn Basic Walking Meditation From a Master | Bonus Meditation with Sharon Salzberg
You can use awareness of walking as a touchstone to help feel more connected to the moment in this simple walking meditation.
Sun, 22 Oct 2023 - 06min - 1520 - From Finding Mastery | A Conversation with Dr. Jon Kabat-Zinn
Our friend Dr. Michael Gervais at the Finding Mastery podcast is a renowned sports psychologist who found meditation by happenstance. We wanted to share this conversation he had with Dr. Jon Kabat-Zinn about the mind/body interactions for healing and clinical applications for mindfulness meditation training.
Fri, 20 Oct 2023 - 1h 13min - 1519 - Do You Have ADHD? | Dr. Mark Bertin
The difference between ADHD and human distractibility, and strategies for managing ADHD that can improve your focus, even if you don’t have it.
Wed, 18 Oct 2023 - 1h 03min - 1518 - How to Make Good Decisions | Shane Parrish
Here's what might be preventing you from making better decisions and how to know what's even worth wanting.
Mon, 16 Oct 2023 - 1h 08min - 1517 - An Intro to Loving-Kindness | Bonus Meditation with Sharon Salzberg
Loving-kindness can sound incredibly sappy, but it's really just a way of paying attention. Sharon makes it simple.
Sun, 15 Oct 2023 - 10min - 1516 - Sharon Salzberg Takes on the Cliches: Authenticity, Love, and Being Your Own BFF
One of the most prominent western meditation teachers talks about how to take gauzy concepts and operationalize them in your actual life.
Fri, 13 Oct 2023 - 50min - 1515 - How to Be Great | Alex Toussaint
This ain't daycare... Tough love and actionable insights on validation, gratitude, and self-alignment from the Peloton star. Plus, he shares the most important words he's ever heard.
Wed, 11 Oct 2023 - 57min - 1514 - Why We Panic: A Journalist Investigates Anxiety, Fear, and How To Deal With It | Matt GutmanMon, 09 Oct 2023 - 1h 06min
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