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Rank #2 in Health & Fitness category

Health & Fitness
Mental Health

Ten Percent Happier with Dan Harris

Updated 2 months ago

Rank #2 in Health & Fitness category

Health & Fitness
Mental Health
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Dan Harris is a fidgety, skeptical ABC News anchor who had a panic attack live on "Good Morning America," which led him to try something he always thought was ridiculous: meditation. He went on to write the bestselling book, "10% Happier." In this podcast, Dan explores happiness (whatever that means) from all angles. Guests include legendary meditation teachers -- from the Dalai Lama to Western masters -- as well as scientists, and even the odd celebrity. But the show also ventures beyond meditation, bringing on leading researchers in areas such as social anxiety, bias, creativity, productivity, and relationships. The animating insight of this show is that the mind is trainable. This is what science is showing us. Mental traits such as happiness, calm, generosity, compassion, and connection are not hardwired, unalterable factory settings; they are, in fact, skills that can be trained. On this show, you'll learn how.

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Dan Harris is a fidgety, skeptical ABC News anchor who had a panic attack live on "Good Morning America," which led him to try something he always thought was ridiculous: meditation. He went on to write the bestselling book, "10% Happier." In this podcast, Dan explores happiness (whatever that means) from all angles. Guests include legendary meditation teachers -- from the Dalai Lama to Western masters -- as well as scientists, and even the odd celebrity. But the show also ventures beyond meditation, bringing on leading researchers in areas such as social anxiety, bias, creativity, productivity, and relationships. The animating insight of this show is that the mind is trainable. This is what science is showing us. Mental traits such as happiness, calm, generosity, compassion, and connection are not hardwired, unalterable factory settings; they are, in fact, skills that can be trained. On this show, you'll learn how.

iTunes Ratings

5787 Ratings
Average Ratings
4798
462
246
140
141

Narcissist

By Lonegranger - Jun 02 2020
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Listened to latest podcast on protesters, white guilt etc. at the end he chastised his last minute guest for basically not soothing him enough for his white guilt feelings. Listen to it and make your own decisions. He said I’ve been doing this 30 years, this is my show and you will answer my questions. She was an African American meditation teacher he “claimed” to have learned from. Clearly not. Ugh does he even see? No.

Life Changing

By west4me - Jun 01 2020
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This podcast is so interesting and inspiring and also grounding. It has had a huge impact on my ways of thinking and the way I view myself and the world. Thank you!

iTunes Ratings

5787 Ratings
Average Ratings
4798
462
246
140
141

Narcissist

By Lonegranger - Jun 02 2020
Read more
Listened to latest podcast on protesters, white guilt etc. at the end he chastised his last minute guest for basically not soothing him enough for his white guilt feelings. Listen to it and make your own decisions. He said I’ve been doing this 30 years, this is my show and you will answer my questions. She was an African American meditation teacher he “claimed” to have learned from. Clearly not. Ugh does he even see? No.

Life Changing

By west4me - Jun 01 2020
Read more
This podcast is so interesting and inspiring and also grounding. It has had a huge impact on my ways of thinking and the way I view myself and the world. Thank you!
Cover image of Ten Percent Happier with Dan Harris

Ten Percent Happier with Dan Harris

Latest release on Aug 03, 2020

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Dan Harris is a fidgety, skeptical ABC News anchor who had a panic attack live on "Good Morning America," which led him to try something he always thought was ridiculous: meditation. He went on to write the bestselling book, "10% Happier." In this podcast, Dan explores happiness (whatever that means) from all angles. Guests include legendary meditation teachers -- from the Dalai Lama to Western masters -- as well as scientists, and even the odd celebrity. But the show also ventures beyond meditation, bringing on leading researchers in areas such as social anxiety, bias, creativity, productivity, and relationships. The animating insight of this show is that the mind is trainable. This is what science is showing us. Mental traits such as happiness, calm, generosity, compassion, and connection are not hardwired, unalterable factory settings; they are, in fact, skills that can be trained. On this show, you'll learn how.

Rank #1: #185: Brené Brown, Vulnerability: The Key to Courage

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Brené Brown is a research professor at the University of Houston and has spent the past two decades studying courage, vulnerability, shame, and empathy. She is also the author of five #1 New York Times bestsellers. Her TED Talk "The power of vulnerability" has been viewed nearly 40 million times and Netflix has just released her special, "Call to Courage." In these speeches, and in our conversation, Brown explains why you can’t have courage without vulnerability.

The Plug Zone
Website: https://brenebrown.com/
TED Talk: https://www.ted.com/talks/brene_brown_on_vulnerability?language=en
Netflix Special: https://www.netflix.com/brenebrown

VOICEMAILS
Have a question for Dan? Leave us a voicemail: 646-883-8326

May 01 2019

1hr 23mins

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Rank #2: #71: Sam Harris, 'Waking Up' Podcast Host, Neuroscientist

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Sam Harris, who has no relation to our beloved host, is a scientist, a controversial skeptic and the author of several New York Times bestsellers, including "The End of Faith," "The Moral Landscape" and "Waking Up" (also the title of his popular podcast). During our interview, Harris hosts a clinic on deconstructing "consciousness and its contents" with the help of meditation, and recognizing how getting lost in thought can be tied to suffering.

Apr 12 2017

1hr 33mins

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Rank #3: #75: Jon Kabat-Zinn, Creator of Mindfulness-Based Stress Reduction

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Jon Kabat-Zinn was on a meditation retreat in the late '70s when he had an idea to marry science with mindfulness and bring the practice into hospitals, which then led to his redefining an important element of patient care. Kabat-Zinn is the founding executive director of the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School and the founding director of its renowned Stress Reduction Clinic, who created Mindfulness-Based Stress Reduction (MBSR) programs that are used in hundreds of hospitals, clinics and labs all over the world.

May 03 2017

1hr

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Rank #4: Guided Meditation: 'Simply Begin Again'

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The three most important words for a beginning meditator may be, "Simply Begin Again." This short episode is a bit different. It's a guided meditation from the 10% Happier: Meditation for Fidgety Skeptics app, featuring Joseph Goldstein. Joseph is the co-founder of the Insight Meditation Society. He is also Dan's teacher (which means he knows firsthand how crappy a meditator Dan is). Joseph is one of a handful of western teachers who brought mindfulness meditation to the west 40 years ago. So, if you'd like to give meditation a try, this is a great place to start.

Apr 01 2016

9mins

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Rank #5: #220: The Anti-Diet | Evelyn Tribole

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Award-winning registered dietitian Evelyn Tribole inspires people to rethink their relationship with food and enjoy eating. In today's diet culture, people have stopped trusting their bodies and are ignoring its cues. In her nutrition counseling practice, Evelyn helps people tune in to what their bodies are trying to tell them through awareness and intuitive eating. In this episode, Evelyn describes how her meditation practice has deepened her passion for her career. She further explains the ten principles detailed in her new book, "Intuitive Eating," about rejecting the diet mentality and making peace with all food.

Join the New Years Meditation Challenge: https://10percenthappier.app.link/IpETZ7CAX1

Plugzone:
Website: https://www.evelyntribole.com/
New Book: https://www.amazon.com/Intuitive-Eating-4th-Anti-Diet-Revolutionary/dp/1250255198/
Work book: https://www.amazon.com/Intuitive-Eating-Workbook-Principles-Relationship/dp/1626256225/
Books: https://www.evelyntribole.com/evelyns-books/
Instagram: https://www.instagram.com/evelyntribole/

Mentioned on the show:
- Crazy Wisdom
- https://podcasts.apple.com/us/podcast/209-kryptonite-for-inner-critic-self-compassion-series/id1087147821?i=1000453700663

Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4

Jan 01 2020

1hr 40mins

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Rank #6: #169: Oliver Burkeman, The Power of Negative Thinking

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Oliver Burkeman writes about social psychology, self-help culture, productivity, and the science of happiness in This Column Will Change Your Life for The Guardian. In his writings, he challenges "The Power of Positive Thinking," and in fact argues for the benefits of contemplating worst-case scenarios. His new book, "The Antidote: Happiness for People Who Can't Stand Positive Thinking," explores the benefits of negativity, uncertainty, failure and imperfection.

Have a question for Dan? Leave us a voicemail at 646-883-8326.

The Plug Zone
Twitter: @oliverburkeman
Columns: https://www.theguardian.com/profile/oliverburkeman
The Antidote: Happiness for People Who Can’t Stand Positive Thinking
https://www.amazon.com/Antidote-Happiness-People-Positive-Thinking/dp/0865478015

Jan 09 2019

1hr 14mins

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Rank #7: #221: All Your Sleep Questions, Answered | Dr. Matthew Walker

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Dr. Matthew Walker is a sleep scientist with a PhD in neurophysiology. His research investigates the impact of sleep on human health and diseases like Alzheimer's, Parkinson's, and cancer. In this episode, Dr. Walker shares significant findings on what happens to us when we do not get enough sleep. He also offers practical tips on how we can get more, quality sleep and how meditation can help.

Join the New Year's Meditation Challenge: https://10percenthappier.app.link/IpETZ7CAX1

Plug Zone--
Book: Why We Sleep, https://www.amazon.com/dp/1501144316
Website: https://www.sleepdiplomat.com/
Twitter: https://twitter.com/sleepdiplomat?lang=en

Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4

Have a question for Dan? Leave us a voicemail: 646-883-8326

Jan 08 2020

2hr 40mins

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Rank #8: #165: Oren Jay Sofer, Practicing Mindful Communication

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In every conversation we have, from mundane to serious, our personal motivations drive what we say. But most of the time we are not aware of what our personal motivations are and we can end up mindlessly saying something that causes conflict with someone else. Oren Sofer has spent years studying this and has written a how-to guide to help people apply mindfulness techniques to have more meaningful conversations. He describes the importance of learning to communicate better as a "life hack" that will have a positive effect on every area of your life.

Dec 12 2018

1hr 12mins

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Rank #9: #99: Gretchen Rubin, 'The Four Tendencies'

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In her new book, "The Four Tendencies," best-selling author and speaker Gretchen Rubin breaks down what she denotes as four different personality profiles -- Upholder, Questioner, Obligor and Rebel. Rubin, who is also the host of the popular podcast, "Happier with Gretchen Rubin," and calls herself an "Upholder," says "The Four Tendencies" help explain how we form or break habits, how we respond to "inner" expectations of ourselves, such as keeping a New Year's resolution, and how we meet "outer" expectations from others, such as making a work deadline.

Sep 13 2017

1hr 1min

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Rank #10: #248: How to Be a Good and Sane Citizen in Ugly Times | Ezra Klein

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Rest assured, this is not an episode where we're going to argue about politics. Instead, it's about how to maintain our happiness, calm, sanity, generosity, and compassion in the face of an increasingly ugly political dynamic that impacts all of us during this pandemic. Ezra Klein is the founder and editor-at-large of Vox.com, host of the Ezra Klein Show podcast, and author of the new book, Why We're Polarized. In this episode, we talk about the roots of what he calls the "Coronavirus culture war," the role of mindfulness in depolarizing ourselves, and the limited benefits of varying your media diet (and why podcasts are better than Twitter in this regard). As you'll hear, Klein acknowledges his own struggle to remain un-polarized but as a journalist he is committed to providing dispassionate analysis. Towards the end, Ezra speaks candidly about his anxiety and his struggles with his own meditation practice during this crisis.

For a limited time, we're offering a 40% discount on a year-long subscription to the app. Visit tenpercent.com/podcast40 to get your discount and get support for your meditation practice today. This promotion is only available to users without a current Ten Percent Happier app subscription.

Where to find Ezra Klein online:
Vox: https://www.vox.com/authors/ezra-klein
Twitter: Ezra Klein (@ezraklein) / https://twitter.com/ezraklein
Facebook: Ezra Klein - Home / https://www.facebook.com/ezraklein/

Book Mentioned:
Why We're Polarized by Ezra Klein / https://www.amazon.com/Why-Were-Polarized-Ezra-Klein/dp/147670032X

Other Resources Mentioned:
Better Angels / https://www.thebetterangelssociety.org/
Weather Underground / https://en.wikipedia.org/wiki/Weather_Underground
Civil Rights Act / https://en.wikipedia.org/wiki/Civil_Rights_Act_of_1964
Ross Douthat / https://www.nytimes.com/by/ross-douthat
Twitter's Flawed Solution to Political Polarization / https://dupri.duke.edu/news-events/news/twitters-flawed-solution-political-polarization
The Weeds Podcast / https://www.vox.com/the-weeds
Morning Joe / https://www.msnbc.com/morning-joe
Pod Save America /https://crooked.com/podcast-series/pod-save-america/
The Federalist / https://thefederalist.com/
The Ben Shapiro Show / https://www.dailywire.com/show/the-ben-shapiro-show
The Argument / https://www.nytimes.com/column/the-argument
Ethan D. Hersh / https://www.eitanhersh.com/

Additional Resources:
Ten Percent Happier Live: https://tenpercent.com/live
Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide
Free App Access for Journalists, Teachers, Healthcare, Grocery and Food Delivery, and Warehouse Workers: https://tenpercent.com/care

Full Shownotes: https://www.tenpercent.com/podcast-episode/ezra-klein-248

May 18 2020

1hr 3mins

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Rank #11: #102: Anderson Cooper, CNN Anchor

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Anderson Cooper, a 23-year news veteran, is the anchor of CNN's "Anderson Cooper 360" and a contributor to CBS News' "60 Minutes." His reporting for a "60 Minutes" piece on mindfulness led him to start his own meditation practice, and he talks at length in our interview about how it has brought him some peace and perspective after dealing with the deaths of his father and brother, being "incredibly introverted" and being a good journalist in the age of Twitter.

Oct 04 2017

41mins

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Rank #12: #132: George Haas, Regulating the 'Fear Mind'

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George Haas has worked as a filmmaker, an artist, a doorman at "every major nightclub in New York City" in the '80s, and now he's a meditation teacher in Los Angeles, but even his meditation journey has many turns. "What can I tell you, I'm a seeker," Haas said, as he described how a regular practice helped ease the psychological trauma of a "crappy childhood," got him sober and now he guides others through his attachment theory-based healing practices.

Apr 25 2018

48mins

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Rank #13: #22: Dr. Mark Epstein

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Buddhist psychiatrist and author Dr. Mark Epstein has for years written about the overlap between Western psychotherapy and Eastern Buddhist philosophies. Epstein sat down with Dan Harris to talk about the impact meditation can have on the mind, both positive and negative, for those looking for an escape from suffering. He also went deep into the Buddhist concept of the "no-self," whether Enlightenment can be reached ... and what it might look or feel like. He has written numerous books on these topics, his most recent being, "The Trauma of Everyday Life." Epstein first discovered meditation in college and one of the "breakthroughs" he said that made the practice click for him happened while he was learning to juggle. "Once I got the three oranges in the air, my mind had to relax in order to keep it going and I understood, 'Oh yeah, this is what they're trying to teach me in mediation.'" Before he found meditation, Epstein said he was a very anxious person who worried all the time. Now after practicing meditation for more than 40 years, Epstein said he wouldn't know what he would be without it.

Jun 22 2016

1hr 10mins

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Rank #14: #209: Kryptonite for the Inner Critic, Self-Compassion Series, Kristin Neff, PhD

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Life can be challenging. It’s comforting to have kind, supportive people around you to help you through it. Dr. Kristin Neff believes it’s equally important to cultivate a kind, supportive inner voice. In her last year of graduate school Neff was going through what she calls a messy divorce. Looking for a way to alleviate the strong feelings of stress and shame she was experiencing, she found meditation. Drawn to the integration of mindfulness and compassion practices, she was able to work through her emotional turmoil. She came to the realization that she deserved kindness and encouragement and she didn’t need to rely on anyone other than herself to fulfill those needs. That epiphany inspired her to spend the next several years of her life doing self-compassion work. Neff believes self-compassion is a trainable skill anyone can learn, even those who are not naturally inclined to be kind to themselves. She recently co-created a workbook that guides the reader through the practices of mindful self-compassion, hoping to help others experience the life-changing benefits of being kind to ourselves.

Plug Zone
Website: https://self-compassion.org/
Workbook: https://self-compassion.org/mindful-self-compassion-workbook/
Twitter: @self_compassion
TED Talk: https://ed.ted.com/on/zhq011AI

VOICEMAILS
Have a question for Dan? Leave us a voicemail: 646-883-8326

Oct 16 2019

1hr 39mins

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Rank #15: #48: John Mulaney, Comedian Turned Broadway Star

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John Mulaney, known for his stand-up comedy and his work on "Saturday Night Live," first turned to meditation while filming a short-lived sitcom that bore his name, "Mulaney." He now has a daily meditation practice, which he often practices in a dark dressing room before he goes on stage for "Oh, Hello," the two-man Broadway show he co-wrote and stars in with fellow comedian Nick Kroll.

Nov 30 2016

51mins

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Rank #16: #156: Shawn Achor, The Science Behind Gratitude

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While so much of science is dedicated to finding the causes and cures for depression, anxiety and stress, Shawn Achor studies the opposite. He is a happiness researcher. Achor looks at the science of happiness and uses research-based techniques to make us more optimistic and help us lead happier lives.

Oct 10 2018

1hr 16mins

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Rank #17: #244: Small Ways to Improve Your Everyday Life Right Now | Gretchen Rubin

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I call Gretchen Rubin the "Swiss Army Knife for Happiness." Present her with a problem, and she will flood you with practical, customized solutions. I love having Gretchen on this show not only because she's smart and funny and we're friends, but also because she provides some compelling counterprogramming. Most of our guests come from the meditation world, but Gretchen approaches happiness from a very different angle. She's a lawyer by training - she began her career clerking for Supreme Court Justice Sandra Day O'Connor - who went on to write a series of books that examine small, doable ways to boost our happiness in everyday life. Her books include her breakout memoir The Happiness Project, and then follow-on bestsellers such as The Four Tendencies (which is a fascinating look at how different kinds of people form habits). In this interview, we explore a bunch of ways to improve your day-to-day life in this pandemic. We talk about: family relationships, decluttering, setting priorities, managing your relationship to technology, treating yourself without overindulging, and going easy on yourself versus expecting more from yourself.

Where to find Gretchen Rubin online:
Website: https://gretchenrubin.com/
Twitter: https://twitter.com/gretchenrubin
Facebook: https://www.facebook.com/GretchenRubin
Instagram: https://www.instagram.com/gretchenrubin/

Book Mentioned:
Outer Order, Inner Calm by Gretchen Rubin / https://gretchenrubin.com/books/outer-order-inner-calm/about-the-book

We've been nominated for two Webby awards. If you love and want to support our work, please vote for us via links in the episode description.
Vote for us in the health & fitness app category. / https://vote.webbyawards.com/PublicVoting#/2020/apps-mobile-and-voice/apps-mobile-sites-general/health-fitness
Vote for us in the voice category. / https://vote.webbyawards.com/PublicVoting#/2020/apps-mobile-and-voice/general-voice/health-fitness-lifestyle

Other Resources Mentioned:
Susan Kaiser Greenland / https://www.susankaisergreenland.com/
Some Good News / https://www.youtube.com/channel/UCOe_y6KKvS3PdIfb9q9pGug
The Four Tendencies Quiz / https://quiz.gretchenrubin.com/

Additional Resources:
Ten Percent Happier Live: https://tenpercent.com/live
Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide
We want to deeply thank and recognize teachers, warehouse workers, grocery and food delivery workers, and healthcare workers for the essential role that they play in our lives. For FREE access to the app and hundreds of meditations and resources visit https://tenpercent.com/care

Full Shownotes: https://www.tenpercent.com/podcast-episode/gretchen-rubin-244

May 04 2020

57mins

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Rank #18: #194: Atomic Habits, James Clear

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An athlete as a kid, a devastating sports injury would change James Clear's life forever. While a sophomore in high school, a baseball bat struck Clear in the face, resulting in massive head trauma. He would need to relearn very basic skills to function as himself again. Bit by bit, he started forming small habits which over time resulted in big changes. Today, he is the author of Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones.

Plug Zone
About: https://jamesclear.com/
Book: https://jamesclear.com/atomic-habits

VOICEMAILS
Have a question for Dan? Leave us a voicemail: 646-883-8326

Jul 03 2019

1hr 27mins

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Rank #19: #201: Doing "The Work," Byron Katie

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At 43 years old, Byron Katie was unhappily married, suffered from depression and agoraphobia and was addicted to codeine and alcohol. In fact, she felt so much self-hatred, she slept on the floor believing she did not deserve a bed. Yet in the midst of her crisis, she awoke one morning in a halfway house, with a sense of pure joy. A switch had been flipped and all her suffering disappeared. It had become evident to her that her thoughts were causing all her emotional pain and she had finally broken free. Katie believes she has been given a gift and now spends her life trying to help end suffering for others.

Plug Zone
The Work of Byron Katie: https://thework.com/
Books: https://www.amazon.com/Byron-Katie/e/B001H6S8B4
Twitter: @ByronKatie
Facebook: https://www.facebook.com/theworkofbyronkatie/
YouTube: https://www.youtube.com/channel/UC8dvufocK9zM6KnkronGbzA
The Work App: https://thework.com/the-work-app/

VOICEMAILS
Have a question for Dan? Leave us a voicemail: 646-883-8326

Aug 21 2019

1hr 13mins

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Rank #20: Guided Meditation: 'Driving'

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It can be tough to carve out time for meditation. That's why we recruited Alexis Santos to teach us how to apply mindfulness 'On The Go.' In this meditation, Alexis Santos guides you in a mindfulness practice while driving (eyes open, of course).

Oct 28 2016

14mins

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#270: You Don’t Exist. But You Actually Do. Wait, What? | Guy Armstrong

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In this episode, we take a simple, useful, and down-to-earth stroll through one of the most confounding -- but liberating -- concepts in Buddhism. On the one hand, Buddhists tell us the self is an illusion: “You don’t exist!” On the other hand, they tell us, “Well actually, on some level, you do, of course, exist.” So which is it? The answer is: both. But this concept -- call it not-self, selflessness, egolessness, or emptiness -- doesn’t have to be some hopelessly esoteric riddle; it is actually a game-changer that we can all apply in our own lives. Here to tell us how is Guy Armstrong, who has been a meditation teacher in the insight tradition for decades. He’s written a book called Emptiness: A Practical Guide for Meditators. He is the husband of Sally Armstrong, who appeared on the show just a few weeks ago. I actually conducted the interviews back-to-back last fall. But even though this was recorded before the wretched events of 2020, the concepts herein are, I assure you, perennially useful.


Where to find Guy Armstrong online: 

Website: https://www.spiritrock.org/guy-armstrong

Book: Emptiness: A Practical Guide for Meditators - https://bookshop.org/books/emptiness-a-practical-guide-for-meditators/9781614295266


You can always get started with the Ten Percent Happier app with our flagship course, The Basics. In The Basics, Joseph Goldstein and Dan Harris discuss the fundamentals of mediation and dispel common myths about meditation in a seven-day meditation series. Visit https://10percenthappier.app.link/TheBasicsPod to get started.


Other Resources Mentioned:

Compassion and Emptiness in Early Buddhist Meditation by Bhikkhu Anālayo - https://bookshop.org/books/compassion-and-emptiness-in-early-buddhist-meditation/9781909314559


Additional Resources:

Ten Percent Happier Live: https://tenpercent.com/live

Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

Free App access for Frontline Workers: https://tenpercent.com/care


Full Shownotes: https://www.tenpercent.com/podcast-episode/guy-armstrong-270

Aug 03 2020

56mins

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Soothe Anxiety to Sleep | Bonus Meditation with Matthew Hepburn

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Today (7/31) is the last day to join the Summer Sanity Challenge: a free 21 day meditation challenge. The goal here is to help you build resilience so that you are less buffeted by circumstances you can’t control -- and are therefore calmer, happier, and better prepared to show up the way you want to for your family and your communities.


To join the challenge, you can visit tenpercent.com/challenge


If you’re getting into bed with a revved up nervous system, this session on calm, pleasure, and gratitude will help you gently wind down. To hear Matthew's meditation on the Ten Percent Happier app, visit https://10percenthappier.app.link/SootheAnxietyToSleepPod


About Matthew Hepburn:

Matthew Hepburn is a straight shooting, clear thinking, and dedicated meditation teacher. His personal practice caught fire over the course of several extended meditation retreats in his early twenties, and for the last 5+ years he has been teaching meditation at the Cambridge Insight Meditation Center in Boston, MA. Matthew is currently a participant in the four-year Insight Meditation Society Teacher Training Program, where he studies with renowned teachers including Joseph Goldstein.

Jul 31 2020

32mins

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#269: The Sex Episode | Devon and Craig Hase

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Buddhists don’t tend to shy away from talking about body parts -- but usually it’s more along the lines of meditating on things like spittle, defecation (otherwise known as poop) and the inevitable decay of the body. So where do sex and sexuality fit into this mix? Bottom line: how can we use sex to wake up? In this episode, I talk with dharma practitioners Devon and Craig Hase. They’re not sexperts by any stretch, but as a married couple who recently emerged from a year of monastic vows (which included celibacy), they’ve spent a lot of time exploring the intersection of mindfulness, meditation and sex. In fact, their new book How Not to Be a Hot Mess includes a whole chapter called, “Make Sex Good.” We start with a fascinating discussion about their own experimentation with esoteric, Tantric sex practices, but then veer directly into garden variety sex issues. It’s a fascinating chat, and I appreciate Devon and Craig being so open and honest on an intensely personal issue.


Where to find Devon & Craig Hase online: 

Website: http://devonandcraighase.com/

Facebook: https://www.facebook.com/devonandcraighase

Instagram: https://www.instagram.com/devonandcraig/

Book: How Not to Be a Hot Mess by Craig & Devon Hase: https://www.indiebound.org/book/9781611807981


There's still time to join and complete the Summer Sanity Challenge: a free 21 day meditation challenge. The goal here is to help you build resilience so that you are less buffeted by circumstances you can’t control -- and are therefore calmer, happier, and better prepared to show up the way you want to for your family and your communities.


To join the challenge, you can visit tenpercent.com/challenge.


Other Resources Mentioned:

Mentoring page: http://devonandcraighase.com/mentoring

Urban Tantra: Sacred Sex for the Twenty-First Century by Barbara Carrellas: https://www.indiebound.org/book/9781587612909


Additional Resources:

Ten Percent Happier Live: https://tenpercent.com/live

Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

Free App access for Frontline Workers: https://tenpercent.com/care


Full Shownotes: https://www.tenpercent.com/podcast-episode/devon-craig-hase-269

Jul 29 2020

1hr 6mins

Play

#268: How to Get Sleep in Anxious Times | Dr. Donn Posner

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I don’t know about you guys, but my sleep has suffered quite badly during the last few months. Today’s guest really got me thinking about this issue in a whole new way. First, he normalizes the sleep problems many of us are having. If you’re sleeping poorly right now, he says, don’t freak out; it is natural and normal. Second, he has a bunch of tips for how to deal with insomnia, some of which I had never heard before and am already starting to operationalize in my own life. His name is Donn Posner. He’s one of the leaders in the field of Cognitive Behavioral Therapy for Insomnia. His titles are: Founder and President, Sleepwell Consultants, and Adjunct Clinical Associate Professor, Department of Psychiatry & Behavioral Sciences at Stanford University School of Medicine. Not only did he answer all of my questions, but we also played him some listener voicemails. One last thing to say before we dive in: our episodes this week have a theme: primordial needs. Today we’re doing sleep; Wednesday it’s sex. So it’s a fun week here on the show.

Where to find Donn Posner online:

Website: https://www.sleepwellconsultants.com/

Books: https://www.sleepwellconsultants.com/publications

Today is the first day of the Summer Sanity Challenge: a free 21 day meditation challenge. The goal here is to help you build resilience so that you are less buffeted by circumstances you can’t control -- and are therefore calmer, happier, and better prepared to show up the way you want to for your family and your communities.

To join the challenge, you can visit tenpercent.com/challenge.

Other Resources Mentioned:

Society of Behavioral Sleep Medicine: https://www.behavioralsleep.org/

American Academy of Sleep Medicine sponsored site to search for local accredited sleep centers: http://sleepeducation.org/find-a-facility

Additional Resources:

Ten Percent Happier Live: https://tenpercent.com/live

Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

Free App access for Frontline Workers: https://tenpercent.com/care

Full Shownotes: https://www.tenpercent.com/podcast-episode/donn-posner-268

Jul 27 2020

1hr 22mins

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Performance Anxiety | Bonus Meditation with Oren Jay Sofer

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On July 27, we're launching the Summer Sanity Challenge: a free 21 day meditation challenge. The goal here is to help you build resilience so that you are less buffeted by circumstances you can’t control -- and are therefore calmer, happier, and better prepared to show up the way you want to for your family and your communities.


To join the challenge, you can visit tenpercent.com/challenge.


About Oren Jay Sofer:

Oren Jay Sofer teaches mindfulness, meditation and Nonviolent Communication. He has practiced meditation since 1997, beginning his studies in Bodh Gaya, India and is a long-time student of Joseph Goldstein, Michele McDonald, and Ajahn Sucitto, and is a graduate of the IMS/Spirit Rock Teacher Training program. He holds a degree in Comparative Religion from Columbia University and is the author of Say What You Mean: A Mindful Approach to Nonviolent Communication.

Jul 24 2020

12mins

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#267: How Do You Optimize Your Performance When Everything Sucks? | Pete Carroll & Michael Gervais

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How do you optimize your performance when life is utterly disrupted by a pandemic? Are optimism and confidence trainable skills? Can we get over our fear of other people’s opinions? These are some of the questions we tackle in this episode. We have two guests. Pete Carroll is our first interviewee who has a Superbowl ring. He’s been the coach of the Seattle Seahawks for ten seasons. He’s also the co-author and co-founder of Compete to Create, which is many things: a firm that works with companies to create high-performing teams, an online course that anyone can take, and a new Audible Original audio book. Coach Pete’s partner in all of this is our other guest. Michael Gervais is a high performance psychologist who has worked with MVPs from every major sport and Fortune 100 CEOs. He’s also the host of a podcast called Finding Mastery.


Where to find Pete Carroll online: 

Website: https://petecarroll.com/

Twitter: https://twitter.com/PeteCarroll

Facebook: https://www.facebook.com/coachpetecarroll/

Instagram: https://www.instagram.com/petecarroll/

Book Mentioned:

Compete to Create Audible Origional: https://www.amazon.com/Compete-Create-Approach-Leading-Authentically/dp/B08911JMJX


Where to find Michael Gervais online: 

Website: https://findingmastery.net/

Twitter: https://twitter.com/MichaelGervais

Instagram: https://www.instagram.com/MichaelGervais/

Podcast Mentioned:

Finding Mastery: http://smarturl.it/finding-mastery


On July 27, we're launching the Summer Sanity Challenge: a free 21 day meditation challenge. The goal here is to help you build resilience so that you are less buffeted by circumstances you can’t control -- and are therefore calmer, happier, and better prepared to show up the way you want to for your family and your communities.


To join the challenge, you can visit tenpercent.com/challenge.


Other Resources Mentioned:

Compete to Create: https://competetocreate.net/


Additional Resources:

Ten Percent Happier Live: https://tenpercent.com/live

Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

Free App access for Frontline Workers: https://tenpercent.com/care


Full Shownotes: https://www.tenpercent.com/podcast-episode/pete-carrol-michael-gervais-267

Jul 22 2020

1hr 4mins

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#266: The Case for "Doing Nothing" in a Time of Crisis | Sebene Selassie & Jeff Warren

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At a time of multiple, mutually-reinforcing dumpster fires, meditation can seem counterintuitive. Instinctively, many of us might prefer to rush to the barricades, or Twitter, or the fetal position. But there is immense value in “doing nothing,” and we are going to explore that theme in this special episode. We’re bringing on two amazing meditation teachers, Jeff Warren and Sebene Selassie, to take your questions about the value of meditation in this difficult time. We discuss: how to work with a wandering mind; how to navigate the social anxiety many of us feel as we start to reopen; whether it’s possible to be mindfully depressed; and we explore the potential for gratitude at a time when it seems like everything sucks.


The reason for this special edition of the show is that we at the Ten Percent Happier company are about to launch the Summer Sanity Challenge. It’s a free 21 day meditation challenge, starting July 27. Every day you'll get a short video followed by a free guided meditation to help you establish -- or reboot, or reinvigorate -- your meditation habit. You can do it solo, or you can invite your friends and family and see one another's progress. To receive updates on the challenge, visit tenpercent.com/challenge


Where to find Sebene Selassie online: 

Website: https://www.sebeneselassie.com/

Twitter: https://twitter.com/sebeneselassie

Instagram: https://www.instagram.com/sebeneselassie

Book Mentioned: You Belong by Sebene Selassie: https://www.sebeneselassie.com/youbelong


Where to find Jeff Warren online: 

Website: https://jeffwarren.org/

Instagram: https://www.instagram.com/_jeffwarren_/

Facebook: https://www.facebook.com/jeffwarren.org/

YouTube: https://www.youtube.com/user/jeffwarren1001


Summer Sanity Challenge

On July 27, we're launching the Summer Sanity Challenge: a free 21 day meditation challenge. The goal here is to help you build resilience so that you are less buffeted by circumstances you can’t control -- and are therefore calmer, happier, and better prepared to show up the way you want to for your family and your communities. To receive updates on the challenge, visit tenpercent.com/challenge


Additional Resources:

Ten Percent Happier Live: https://tenpercent.com/live

Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

Free App access for Frontline Workers: https://tenpercent.com/care


Full Shownotes: https://www.tenpercent.com/podcast-episode/summer-challenge-266

Jul 20 2020

47mins

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How Not to Be Owned by Desire | Bonus Meditation with Joseph Goldstein

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Learn how to become mindful of desire, creating more room for choice instead of automatically reaching for the thirtieth cookie.


You can find Joseph's meditation and much more on our app. Visit tenpercent.com to download the Ten Percent Happier app and kickstart your meditation practice.


About Joseph:

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.

Jul 17 2020

15mins

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#265: The Upside of Desire | Cara Lai

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In Buddhism/meditation circles, desire or wanting is often considered a no-no. But is this line of thinking sometimes taken too far — or simply misunderstood? Can we turn our desires — for food, sex, etcetera — into areas to apply our meditation practice? Today we’re going to explore that notion with Cara Lai. She is a mindfulness teacher, psychotherapist, and artist. She is also a coach on the Ten Percent Happier app. (Side note: shout-out to all the coaches on the app. The fact that we have these highly trained individuals standing by to take your questions is yet another reason to subscribe!) Anyway, back to Cara. I first encountered her when I was on a retreat last year, and she was one of the teachers. She gave a dharma talk that was incredibly funny and shockingly honest. And, as you will hear, she brings that same spirit to this conversation.


Where to find Cara Lai online: 

Website: http://www.caralai.org/


On the Ten Percent Happier app, you can chat directly with living, breathing meditation coaches (including Cara), about your meditation questions. Once you've downloaded the app at tenpercent.com, you can navigate to your profile, then click "Ask A Question" under the coaching section to be connected with one of our experienced coaches.


Other Resources Mentioned:

Dukkha: https://en.wikipedia.org/wiki/Du%E1%B8%A5kha


Additional Resources:

Ten Percent Happier Live: https://tenpercent.com/live

Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

Free App access for Frontline Workers: https://tenpercent.com/care


Full Shownotes: https://www.tenpercent.com/podcast-episode/cara-lai-265

Jul 15 2020

1hr 9mins

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#264: The Brain Science of Enlightenment | Rick Hanson

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Today we’re going to nerd out about what enlightenment (or, if that word is triggering, let’s just call it “high doses of meditation”) can do to your brain — and, more practically, how we can derive these benefits even if we don’t plan to spend decades living in a cave. My guest is Rick Hanson, Ph.D., psychologist and author of the new book Neurodharma. We go into the deep end, yes, but we also get very down-to-earth, talking about how anyone, including you, can “reverse engineer enlightenment,” and have “Nirvana operationalized in your nervous system.” Quick note that this was recorded right before the pandemic, but enlightenment is evergreen.


Where to find Rick Hanson online: 

Website: https://www.rickhanson.net/

Twitter: https://twitter.com/drrhanson

Facebook: https://www.facebook.com/rickhansonphd

Instagram: https://www.instagram.com/rickhansonphd/

YouTube: https://www.youtube.com/c/RickHanson

Book Mentioned:

Neurodharma by Rick Hanson: https://www.rickhanson.net/books/neurodharma


You can find meditations from our world-class teachers and more wisdom from Rick Hanson on our app. Visit tenpercent.com to download the Ten Percent Happier app and kickstart your meditation practice. Visit tenpercent.com to sign up today.


Other Resources Mentioned:

Hippocampus: https://en.wikipedia.org/wiki/Hippocampus

U Pandita: https://en.wikipedia.org/wiki/U_Pandita

Enlightenment: https://en.wikipedia.org/wiki/Enlightenment_in_Buddhism

Nirvana: https://en.wikipedia.org/wiki/Nirvana_(Buddhism)

Robert Thurman: https://en.wikipedia.org/wiki/Robert_Thurman

Mark Epstein: http://markepsteinmd.com/

Joseph Goldstein: https://en.wikipedia.org/wiki/Joseph_Goldstein_(writer)

Jhanas: https://en.wikipedia.org/wiki/Dhy%C4%81na_in_Buddhism

Stephen Batchelor: https://www.stephenbatchelor.org/index.php/en/

Neurodharma Online Program: https://www.rickhanson.net/teaching/neurodharma-online-program/

More Books: https://www.rickhanson.net/books/

Being Well Podcast: https://podcasts.apple.com/us/podcast/being-well-with-dr-rick-hanson/id1120885936


Additional Resources:

Ten Percent Happier Live: https://tenpercent.com/live

Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

Free App access for Frontline Workers: https://tenpercent.com/care


Full Shownotes: https://www.tenpercent.com/podcast-episode/rick-hanson-264

Jul 13 2020

46mins

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An Infinitely Portable Meditation Technique | Bonus Meditation with JoAnna Hardy

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You can find meditations on relaxation and much more on our app. Visit tenpercent.com to download the Ten Percent Happier app and kickstart your meditation practice. Visit tenpercent.com to sign up today.


Listen to Joanna's meditation on the app here: https://10percenthappier.app.link/BodyRelaxation


About JoAnna:

JoAnna Hardy can talk about meditation to pretty much anybody. She not only teaches in traditional environments like retreat centers, but also in both schools and jails. JoAnna has been studying meditation for nearly two decades and she's done some amazing work ensuring that the practice is available to people who might not otherwise have access to it.


JoAnna teaches at the Insight Meditation Society, at Spirit Rock, and is a Founding Member of The Meditation Coalition.

Jul 10 2020

11mins

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#263: The Buddha's Four-Part Strategy for "Ultimate Happiness" | Sally Armstrong

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"Mindfulness" has become a buzz phrase. There are books on mindful parenting, mindful lawyering, even mindful sex. But what does the word even mean? And how do you actually do it? In one of his most famous and foundational discourses, the Buddha was said to have laid out, in great detail, four ways to establish mindfulness. In today's episode we’re going to walk through these four "foundations" of mindfulness with Sally Armstrong, who started practicing in 1981, began teaching 15 years later, and now leads retreats all over the world. Before we start, I should note that we recorded this interview shortly before the pandemic and the racial justice protests, but we thought it might be a good time to drop a good, old-fashioned, meat and potatoes, stick to your ribs dharma episode to help us get back to basics. 


Where to find Sally online: 

Spirit Rock Profile: https://www.spiritrock.org/sally-armstrong

Sally Armstrong on Dharmaseed.org: https://dharmaseed.org/teacher/153/


You can find meditations from our world-class teachers and much more on our app. Visit tenpercent.com to download the Ten Percent Happier app and kickstart your meditation practice. Visit tenpercent.com to sign up today.


Other Resources Mentioned:

S.N Goenka / https://www.dhamma.org/en-US/about/goenka

The 3 Characteristics / https://en.wikipedia.org/wiki/Three_marks_of_existence

The Four Noble Truths / https://en.wikipedia.org/wiki/Four_Noble_Truths

Ajahn Sumedho / https://dharmaseed.org/teacher/10/

Insight Meditation Society / https://www.dharma.org/

Joseph Goldstein’s Book Mindfulness / https://www.amazon.com/Mindfulness-Practical-Awakening-Joseph-Goldstein/dp/1622036050


Additional Resources:

Ten Percent Happier Live: https://tenpercent.com/live

Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

Free App access for Frontline Workers: https://tenpercent.com/care


Full Shownotes: https://www.tenpercent.com/podcast-episode/sally-armstrong-263

Jul 08 2020

1hr 8mins

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#262: Why We're All Suffering from Racial Trauma (Even White People) -- and How to Handle It | Resmaa Menakem

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It’s easy to think of racism as a virus that lives in your head. But my guest today makes a compelling case that it also lives, in very profound and often unseen ways, in your body. Resmaa Menakem is a therapist and trauma specialist based in Minneapolis. He’s also the author of an excellent book called My Grandmother’s Hands, which people in my life have been recommending to me for years. Resmaa’s work is all about healing our bodies -- and, by extension, our nation -- from racialized trauma. And in Resmaa’s philosophy, racial trauma lives on in bodies of all colors, including white bodies such as mine. Resmaa gives voice to a new lexicon -- terms like “white body supremacy” and “somatic abolitionism” -- and don’t worry, he’ll explain it all as the interview progresses. He will also share practices that bring you into your body. And he has very provocative thoughts about how white people can do their part way beyond the current news cycle.


Where to find Resmaa Menakem online: 

Website: https://www.resmaa.com/

Twitter: https://twitter.com/ResmaaMenakem

Facebook: https://www.facebook.com/resmaa

Instagram: https://www.instagram.com/resmaamenakem/

YouTube: https://www.youtube.com/user/rmenakem


Book Mentioned:

My Grandmother’s Hands: https://www.resmaa.com/store/my-grandmothers-hands-hardcover


Check our our new, free collection of meditations called Relating to Race in the Ten Percent Happier app: https://10percenthappier.app.link/RelatingToRace 


Other Resources Mentioned:

Malcolm X: https://en.wikipedia.org/wiki/Malcolm_X

Stamped from the Beginning By Ibram X Kendi: https://www.ibramxkendi.com/stamped-from-the-beginning

Cherry Blossom Experiment: https://www.bbc.com/future/article/20190326-what-is-epigenetics

Resmaa’s courses: https://www.resmaa.com/courses


Additional Resources:

Ten Percent Happier Live: https://tenpercent.com/live

Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

Free App access for Frontline Workers: https://tenpercent.com/care


Full Shownotes: https://www.tenpercent.com/podcast-episode/resmaa-menakem-262

Jul 06 2020

1hr 18mins

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Getting Out of Your Head | Bonus Meditation with Diana Winston

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You can find meditations on compassion and much more on our app. Visit tenpercent.com to download the Ten Percent Happier app and kickstart your meditation practice. Visit tenpercent.com to sign up today.


Listen to Diana's meditation on the app here: https://10percenthappier.app.link/CompassionForOthers


About Diana:

Diana Winston is the Director of Mindfulness Education at UCLA's Mindful Awareness Research Center where she also teaches mindfulness practices to the general public. 


Her easy-on-the-ears west coast style rests on top of a rigorous scientific mind, and a vast amount of teaching experience. She has developed curriculum and taught mindfulness since the early 90’s in a variety of settings including hospitals, universities, corporations, non profits, and schools. She has taught mindful awareness to health professionals, leaders, teachers, activists, seniors, and adolescents in the US and Asia. A published researcher and author, Diana has also written for numerous meditation publications, where her daughter, Mira, often makes an appearance in her examples of bringing mindfulness to daily life.

Jul 03 2020

11mins

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#261: Can Faith Be Useful - Even for Atheists? | Elizabeth Mattis Namgyel

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Faith is a loaded word in some circles, but in this episode, Elizabeth Mattis Namgyel makes her case for it - in ways that might surprise you. We also discuss: what she means by the phrase "being realistic," the power of exploring open questions, and how sitting like a log is the new activism. She's been practicing for 35 years in the Tibetan tradition. She is the retreat master of Samten Ling in Crestone, Colorado and has spent over six years in silent retreat. She’s the author of The Power of an Open Question and The Logic of Faith, and host of the new podcast Open Question.  


Where to find Elizabeth Mattis Namgyel online: 

Website: https://www.elizabethmattisnamgyel.com/

Twitter: https://twitter.com/EMattisNamgyel

Facebook: https://www.facebook.com/ElizabethMattisNamgyel/

Instagram: https://www.instagram.com/elizabethmattisnamgyel/ 

Books: The Power of an Open Question - https://www.elizabethmattisnamgyel.com/the-power-of-an-open-question

The Logic of Faith - https://www.elizabethmattisnamgyel.com/the-logic-of-faith 

Other Resources Mentioned: Thinley Norbu Rinpoche - https://en.wikipedia.org/wiki/Thinley_Norbu

Faith by Sharon Salzberg - https://www.amazon.com/dp/B00AG0BRCE/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1 

Shantideva - https://en.wikipedia.org/wiki/Shantideva

Mahayana - https://en.wikipedia.org/wiki/Mahayana

The Way of the Bodhisattva - https://www.amazon.com/dp/B006L8SE58/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1 Dzigar

Kongtrul Rinpoche - https://www.mangalashribhuti.org/VDKR

Open Question podcast - https://podcasts.apple.com/us/podcast/open-question/id1507249383 


Additional Resources:

Ten Percent Happier Live: https://tenpercent.com/live

Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

Free App access for Frontline Workers: https://tenpercent.com/care 

Full Shownotes: https://www.tenpercent.com/podcast-episode/elizabeth-mattis-namgyel-261

Jul 01 2020

1hr 6mins

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#260: The Science of Happiness | Emiliana Simon-Thomas

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In this episode, at this fraught moment in history, we're bringing on a leading scientist to help us tackle one of the most pernicious misconceptions that humans have ever fostered. The very roots of the word "happiness" reflect our assumption that happiness is something that happens to us, rather than something we can cultivate. "Hap" is the same root of words such "hapless," or "haphazard." It implies luck. But again, happiness is a skill that we can cultivate. Emiliana Simon-Thomas helps people learn this skill for themselves. Her online course - The Science of Happiness - has reached over half a million people worldwide. She's the science director of the Greater Good Science Center at UC Berkeley. And in this interview, we discuss how to make ourselves happier through generosity, which is literally part of our biology; how the pleasure of caring for others means we'll do it again. How empathy fatigue is real - and I debate with Emiliana about the meaning of selfishness. And, how we've got love wrong. Before we dive in, I want to flag that this is a conversation we recorded late last year, prior to the pandemic and recent racial justice protests in America, but the insights are as vital as ever.

Where to find Emiliana Simon-Thomas online:
Website: https://greatergood.berkeley.edu/profile/emiliana_simon_thomas
Course: https://www.edx.org/course/the-science-of-happiness-3

You can find meditations on compassion and much more on our app. Visit tenpercent.com to download the Ten Percent Happier app and kickstart your meditation practice. Visit tenpercent.com to sign up today.

Other Resources Mentioned:
Tania Singer - https://en.wikipedia.org/wiki/Tania_Singer
Bill Harbaugh - https://harbaugh.uoregon.edu/
Darryl Cameron, compassion collapse - https://en.wikipedia.org/wiki/Collapse_of_compassion
Tonglen practice - https://en.wikipedia.org/wiki/Tonglen
Love 2.0 by Barbara Fredrickson - https://www.amazon.com/dp/B008BM0LMG/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1

Additional Resources:
Ten Percent Happier Live: https://tenpercent.com/live
Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide
Free App access for Frontline Workers: https://tenpercent.com/care

Full Shownotes: https://www.tenpercent.com/podcast-episode/emiliana-simon-thomas-260

Jun 29 2020

1hr 1min

Play

Emotional Awareness | Oren Sofer Bonus Guided Meditation

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You can find Oren's meditation on emotional awareness and much more on our app. Visit tenpercent.com to download the Ten Percent Happier app and kickstart your meditation practice.

Listen to Oren's meditation in the app: https://10percenthappier.app.link/EmotionalAwarenessPod

About Oren
Oren Jay Sofer teaches mindfulness, meditation and Nonviolent Communication. He has practiced meditation since 1997, beginning his studies in Bodh Gaya, India and is a long-time student of Joseph Goldstein, Michele McDonald, and Ajahn Sucitto, and is a graduate of the IMS/Spirit Rock Teacher Training program. He holds a degree in Comparative Religion from Columbia University and is the author of Say What You Mean: A Mindful Approach to Nonviolent Communication.

Jun 26 2020

14mins

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#259: How You Can Help Transform America's Racial Karma | Dr. Larry Ward

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What can you, as an individual, do to help break the cycles of rage, pain, fear, and violence that continue to grip America - and many other parts of the world - relating to the issue of race? Even though our guest this week was shot at by white police officers at the age of 11, and later had his house firebombed by racists, he is hopeful that now is a moment of true potential- an opportunity to transform what he calls "America’s racial karma," and, by extension, ourselves. Dr. Larry Ward is a lay minister in the lineage of the great Vietnamese Zen master, Thich Nhat Hanh. He's an advisor to the Executive Mind Leadership Institute at the Peter F. Drucker School of Management. He has done consulting work with Fortune 500 companies around the world. And he has a PhD in religious studies with an emphasis on Buddhism. His forthcoming book is called America's Racial Karma.

Where to find Dr. Larry Ward online:

Website: https://www.thelotusinstitute.org/

Book Mentioned: America's Racial Karma Pre-order: https://www.penguinrandomhouse.com/books/651864/americas-racial-karma-by-larry-ward/

Blog Post Mentioned: America, The Business That Tried to Become A Country: https://www.thelotusinstitute.org/blog/thebusinessthatbecameacountry

Other Resources Mentioned: Margaret Mead: https://en.wikipedia.org/wiki/Margaret_Mead 8:46 - Dave Chappelle: https://youtu.be/3tR6mKcBbT4 Outliers by Malcom Gladwell: https://www.amazon.com/Outliers-Story-Success-Malcolm-Gladwell/dp/0316017930 Carl Jung: https://en.wikipedia.org/wiki/Carl_Jung Tricycle Article: https://tricycle.org/trikedaily/racial-karma/ Lions Roar: https://www.lionsroar.com/race-reclamation-and-the-resilience-revolution/

Additional Resources: Ten Percent Happier Live: https://tenpercent.com/live Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide Free App access for Frontline Workers: https://tenpercent.com/care Full Shownotes: https://www.tenpercent.com/podcast-episode/larry-ward-259

Jun 24 2020

57mins

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#258: Why Your Bad Habits (and Addictions) May Be Getting Worse - and How Mindfulness Can Help | Dr. Jud Brewer

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Do you find yourself overeating during this stressful time? Maybe drinking or smoking more than you would like? What about shopping or gambling? And how's your relationship to your phone these days? Our guest this episode, Dr. Judson Brewer, is an addiction psychiatrist - with a special interest in how mindfulness can help. He says we all sit somewhere on the spectrum of addiction. And when you add stress into the system- in this time of pandemic, recession and racial strife- many of us move the wrong way along the spectrum, toward hardcore addiction. And of course, for people who already have full blown addictions, the current conditions can be an utter disaster. But again, Jud has good news. He's used mindfulness and meditation to treat people with addictions to cigarettes, food, and opioids. He is the Director of Research and Innovation at the Mindfulness Center at the School of Medicine at Brown University. He has written a book, called The Craving Mind, and founded three apps to help people with eating, smoking cessation, and anxiety. Before we dive in, I want to mention that we recorded this episode a few weeks ago - right before the recent protests. As you will hear, though, this conversation is still fully relevant. With that said, here we go with Jud Brewer.

Where to find Jud Brewer online:
Website: https://drjud.com/
Twitter: https://twitter.com/judbrewer
Facebook: https://www.facebook.com/judson.brewer.9
YouTube: https://www.youtube.com/channel/UCi6bQu-Df7Wh2x3gFT5a8aw

Other Resources Mentioned:
Borkovec's model of GAD - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3073849/#:~:text=Borkovec's%20model%20of%20GAD%20
Mindfulness-Based Relapse Prevention for Addictive Behaviors: A Clinician's Guide - https://www.amazon.com/Mindfulness-Based-Relapse-Prevention-Addictive-Behaviors/dp/1606239872
New Research Shows Results for Smartphone Intervention for Obesity - https://osher.ucsf.edu/news/new-research-shows-results-smartphone-intervention-obesity
Eat Right Now - https://goeatrightnow.com/
Craving to Quit - https://www.cravingtoquit.com/
Unwinding Anxiety - https://www.unwindinganxiety.com/

Additional Resources:
Ten Percent Happier Live: https://tenpercent.com/live
Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide
Free App access for Frontline Workers: https://tenpercent.com/care

Full Shownotes: https://www.tenpercent.com/podcast-episode/jud-brewer-258

Jun 22 2020

1hr 9mins

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Antidote to Fear | George Mumford Guided Meditation

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You can also directly access this meditation in the app through this link: https://10percenthappier.app.link/AntidoteToFear

Where there is fear, there are seeds for compassion. Learn how to sit with fear, not lose yourself, and act with a clear mind in this guided meditation from George Mumford.

About George Mumford:
George is a world-renowned meditation teacher and the author of "The Mindful Athlete." He has worked with some of the best professional athletes in the world, including Phil Jackson, Michael Jordan, and Kobe Bryant during their championship runs.

In the early nineties, George collaborated with Dr. Jon Kabat-Zinn to create the Inner City Stress Reduction Clinic, a free meditation program for lower-income, inner-city participants. In more recent times, George has worked as the meditation coach of the New York Knicks and consults with professional athletes around the world.

Jun 19 2020

15mins

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Narcissist

By Lonegranger - Jun 02 2020
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Listened to latest podcast on protesters, white guilt etc. at the end he chastised his last minute guest for basically not soothing him enough for his white guilt feelings. Listen to it and make your own decisions. He said I’ve been doing this 30 years, this is my show and you will answer my questions. She was an African American meditation teacher he “claimed” to have learned from. Clearly not. Ugh does he even see? No.

Life Changing

By west4me - Jun 01 2020
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This podcast is so interesting and inspiring and also grounding. It has had a huge impact on my ways of thinking and the way I view myself and the world. Thank you!