Ten Percent Happier with Dan Harris

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.

Health & Fitness
Mental Health
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#322: A Deeply Healthy Kind of Perfectionism | ...
66 min
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I Don’t Want to Meditate | Bonus Meditation wit...
6 min
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#321: The Joy of Being Wrong | Adam Grant
64 min
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#320: The Buddha’s 8-Part Manual for a Good Lif...
44 min
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The Upside of Impermanence | Bonus Meditation w...
6 min
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#319: How to Do Nothing | Jenny Odell
59 min
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#318: A New Way to Think About Your Time | Ashl...
74 min
108
Everything You Wanted to Know About Self-Love B...
23 min
109
#317: Non-Preachy Ethics | Jozen Tamori Gibson
63 min
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#316: How to Call People In (Instead of Calling...
59 min
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How to Work with "The Comparing Mind" | Bonus M...
6 min
112
#315: A Big Dose of Perspective | Jack Kornfield
66 min
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#314: A Wise and Counterintuitive Way to Medita...
65 min
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#313: National Trauma–Now What? | Jon Kabat-Zin...
59 min
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#312: You're Doing Resolutions Wrong. Here’s Ho...
52 min
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#311: Karamo: How To Actually Do Self-Love
42 min
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#310: The Scientific Case for Self-Compassion |...
73 min
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#309: The Ultimate New Year's Resolution | Susa...
67 min
119
A Shortcut to Gratitude | Bonus Meditation with...
7 min
120
The Anti-Diet | Evelyn Tribole
85 min
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Vulnerability: The Key to Courage | Brené Brown
65 min
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A Counterintuitive Remedy for Stress | Bonus Me...
6 min
123
Kryptonite for the Inner Critic | Kristin Neff
82 min
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#308: Manure for Enlightenment | Fleet Maull
68 min
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A Great Way to Get Out of Your Head | Bonus Med...
11 min
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#307: The Science of Emotional Intelligence | D...
58 min
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#306: A Meditator in the Arena | Sam Harris
64 min
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What is Happiness? | Bonus Meditation with Jay ...
6 min
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#305: Secrets from the Happiness Lab | Laurie S...
64 min
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#304: What You Can Learn from the Buddha’s Wife...
65 min
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Generosity | Bonus Talk with Norman Fischer
10 min
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#303: Depression and Anxiety: Your Old Enemies,...
59 min
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#302: The Words of the Buddha | Bhikkhu Bodhi
71 min
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Flipping the Stress Switch | Bonus Meditation w...
6 min
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#301: A Holiday Survival Guide for Difficult Co...
58 min
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#300: Six Words to Get You Through a Bad Day | ...
51 min
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Antidote to Overwhelm | Bonus Meditation with O...
6 min
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#299: Relationship Advice from a “Mega Monk” | ...
62 min
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#298: How (and Why) to Hack Your Empathy | Jami...
75 min
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Post-Election Uncertainty | Bonus Meditation wi...
11 min
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#297: Dealing with Uncertainty, Anxiety, and An...
54 min
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#296: How to Use Social Media without Losing Yo...
49 min
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An Acronym To Keep You Sane | Bonus Meditation ...
6 min
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#295: How To Be Grateful When Everything Sucks ...
59 min
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#294: Vitamin E: How To Cultivate Equanimity Am...
62 min
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Earth, Wind, and Fire (Not the Band) | Bonus Me...
6 min
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#293: A Star, Utterly Unguarded | Brett Eldredge
55 min
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#292: The Opposite of Schadenfreude | Election ...
59 min
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Increasing your Attention Awareness | Bonus Med...
6 min
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#291: Three Mindfulness Strategies from Joseph ...
56 min
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#290: The Immense Power of Giving a Crap | Elec...
58 min
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Reset Your Nervous System | Bonus Meditation wi...
6 min
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#289: Fun Is a Trainable Skill (And It Doesn't ...
58 min
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#288: What's Love Got To Do With It? | Election...
57 min
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Fear Itself | Bonus Meditation with Sharon Salz...
6 min
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#287: Can You Change Your Relationship With Fea...
51 min
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#286: Feeding the Mind | Dr. Mark Hyman
46 min
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Happiness Doesn't Have to be an Accident | Bonu...
6 min
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#285: What’s the Point of Joy Right Now? | Jame...
60 min
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#284: How To Handle A Narcissist (Including, Ma...
46 min
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Anxious? Listen to This. | Bonus Meditation wit...
7 min
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#283: The Buddha’s Foundational Listicle | Phil...
62 min
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#282: The “Lifequake” Survival Guide | Bruce Fe...
68 min
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What To Do When You Get Angry? | Bonus Meditat...
6 min
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#281: What a Buddhist Monk Learned from Nearly ...
63 min
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#280: One Man’s Planetary Quest for Happiness |...
41 min
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Try This Meditation Before You Try to Change th...
6 min
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#279: How To Stay Politically Engaged Without L...
65 min
169
#278: How To Stay Centered When You’re Skiing O...
54 min
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Reflecting on Your Life | Bonus Meditation with...
6 min
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#277: This Conversation Actually Explains Onene...
57 min
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#276: Are We All Traumatized? | Dr. Pat Ogden
58 min
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How Not To Be Yanked Around By Your Emotions | ...
6 min
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#275: Improving Your Relationships, Buddhist St...
80 min
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#274: The Case for Optimism | Dr. Jonathan Salk
59 min
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Three Resilience Tools for Stressful Times | Bo...
6 min
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#273: A Master Class in Resilience | George Mum...
56 min
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#272: The Secrets of Gritty People | Angela Duc...
54 min
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You Are Not Your Thoughts | Bonus Meditation wi...
13 min
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#271: The Antidote to Burnout | Leah Weiss
68 min
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#270: You Don’t Exist. But You Actually Do. Wai...
52 min
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Soothe Anxiety to Sleep | Bonus Meditation with...
31 min
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#269: The Sex Episode | Devon and Craig Hase
62 min
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#268: How to Get Sleep in Anxious Times | Dr. D...
78 min
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Performance Anxiety | Bonus Meditation with Ore...
12 min
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#267: How Do You Optimize Your Performance When...
61 min
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#266: The Case for "Doing Nothing" in a Time of...
43 min
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How Not to Be Owned by Desire | Bonus Meditatio...
14 min
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#265: The Upside of Desire | Cara Lai
65 min
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#264: The Brain Science of Enlightenment | Rick...
42 min
191
An Infinitely Portable Meditation Technique | B...
11 min
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#263: The Buddha's Four-Part Strategy for "Ulti...
64 min
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#262: Why We're All Suffering from Racial Traum...
75 min
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Getting Out of Your Head | Bonus Meditation wit...
11 min
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#261: Can Faith Be Useful - Even for Atheists? ...
63 min
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#260: The Science of Happiness | Emiliana Simon...
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
58 min
197
Emotional Awareness | Oren Sofer Bonus Guided M...
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.
14 min
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#259: How You Can Help Transform America's Raci...
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 Trauma 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/thebusinessthatbecameacountryOther Resources Mentioned:Margaret Mead: https://en.wikipedia.org/wiki/Margaret_Mead8:46 - Dave Chappelle: https://youtu.be/3tR6mKcBbT4 Outliers by Malcom Gladwell: https://www.amazon.com/Outliers-Story-Success-Malcolm-Gladwell/dp/0316017930Carl Jung: https://en.wikipedia.org/wiki/Carl_JungTricycle 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/liveCoronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguideFree App access for Frontline Workers: https://tenpercent.com/careFull Shownotes: https://www.tenpercent.com/podcast-episode/larry-ward-259
53 min
199
#258: Why Your Bad Habits (and Addictions) May ...
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
65 min
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Antidote to Fear | George Mumford Guided Medit...
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.
15 min