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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 po ...
 
5 minute summaries of Ten Percent Happier with Dan Harris's podcast episodes. Get the best insights and ideas in much less time, more at owltail.com Written summaries: https://www.owltail.com/summaries/66494-10-happier-with-dan-harris Other podcast summaries in Apple Podcasts: http://bit.ly/5-min-summaries Other podcast summaries In other apps, search 'podcast summaries'. Dan Harris is a fidgety, skeptical ABC News anchor who had a panic attack live on "Good Morning America," which led him t ...
 
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show series
 
We’ve all got parts of our personality or our past that we’re ashamed of. We might refer to these parts of ourselves as our demons, our baggage, or our secrets; no one is immune. So, how do you want to deal with this situation? Stay coiled in shame and denial? That only makes the demons stronger. An alternative, per my guest Koshin Paley Ellison, i…
 
Today we explore the entire dread spectrum with Saleem Reshamwala, who took a deep dive on this very common, very uncomfortable emotion. What is dread, exactly? What evolutionary purpose does it serve? Most importantly, how do we deal with it? What are the antidotes? Reshamwala has worked for The New York Times, PBS, and also TED, where he hosts a …
 
Setting intentions regularly can be an incredibly effective and deeply satisfying tool to map out how you want to live your life. About Dawn Mauricio: Dawn Mauricio discovered the practices of Buddhist meditation in 2005, and from then on, did what any well-intentioned perfectionist would do — plunge in head first! Since then, she's graduated from …
 
Can gratitude be more than just a platitude? Our guest today argues: yes. DaRa Williams is a longtime practitioner and teacher of meditation. She is one of the guiding teachers at Insight Meditation Society, a graduate of the Spirit Rock Insight Meditation Society Teacher Training Program, and also has a clinical mental health private practice in M…
 
There are all sorts of ways to struggle with getting things done. Maybe you’re a procrastinator, maybe you’re somebody whose energy flags in the middle of a project, maybe you’re too stubborn and don’t know when to quit, or maybe you’re somebody who sets too many goals and gets burned out. Whatever your situation, we all struggle with motivation. T…
 
Bring an open minded curiosity to your big emotions and get to know yourself more fully, developing resilience to deal with all the feels. About Sharon Salzberg: A towering figure in the meditation world, Sharon Salzberg is a prominent teacher & New York Times best-selling author. She has played a crucial role bringing mindfulness and lovingkindnes…
 
This episode is for anyone who has ever had a tough or tricky moment. In other words, everyone who is currently drawing breath on planet earth right now. Today’s guests are powerhouse duo Tsoknyi Rinpoche and Daniel Goleman. Tsoknyi Rinpoche is one of the greatest living Tibetan masters who has a whole toolbox of techniques for dealing with difficu…
 
Is it possible to learn to spot which state your nervous system is in and move from suboptimal states to much better ones? The subject of how to work with your own nervous system is called Polyvagal Theory and today’s guests Deb Dana & Kaira Jewel Lingo will give us a primer on what that exactly means. They will also talk about how our nervous syst…
 
The team over at our sister show, More Than a Feeling, are diving deep into an emotion that a lot of us can relate to: dread. And while that may sound unappetizing, they’ve found a way to make this series delightful and useful. It’s called “The Dread Project,” and today you’re gonna hear their kick off episode, and then next week, every day, in the…
 
A common idea in the west is that our feelings or emotions should be viewed with suspicion, superseded or overridden by rational thought, and that your mind is a battleground between emotions and rationality. But on the show today, guests Lisa Feldman Barrett and John Dunne are going to offer a very compelling science backed argument that disputes …
 
In western culture, there's been a long held view that our ability to reason should be placed above our emotions. But the hard truth is that our emotions are there and they're non-negotiable— and If you don't know how to work with them, they can own you. The good news is that you can work with them and that there are many systems for doing so. To b…
 
We’re sharing a very special episode from a frequent guest of the show, Esther Perel. In this episode, “Love in War with Esther Perel: Ukraine,” you’ll hear a couples session led by Esther, between a husband and wife whose family has been torn apart by the war in Ukraine. Through the lens of relationship, you experience both the horrors of war and …
 
Cultivate resilience by choosing to turn towards joy, and transform difficult times into growth opportunities and heartache into gratitude. About La Sarmiento: La Sarmiento is the guiding teacher of the Insight Meditation Community of Washington's BIPOC and LGBTQIA+ Sanghas and a mentor for the Mindfulness Meditation Teacher Certification Program a…
 
It is so easy to be pessimistic and, in fact, we are evolutionarily wired towards it with a built in negativity bias. This bias can be super useful, because it keeps us on guard for threats. But like all biases, it can warp the way we see the world. This is why optimism can be incredibly helpful. We’re not talking about blind optimism here but more…
 
Friendship might not necessarily be something you’ve considered to be an urgent psychological and physiological issue. One thing we explore a lot on the show is that the quality of your relationships determines the quality of your life, and sadly, in many ways, it’s harder than ever to make and keep friends. With loneliness and disconnection on the…
 
Conflict is inevitable in any relationship. By identifying what really matters to us, we can strengthen our most meaningful connections. About Oren Jay Sofer: Oren Jay Sofer teaches mindfulness, meditation, and Nonviolent Communication in secular and Buddhist contexts. Oren has practiced meditation in the early Buddhist tradition since 1997, beginn…
 
Relationships can be tricky. Especially if you find yourself upset with someone, and instead of talking it through, you let it fester until one moment you completely lose it and end up having to apologize. If you’ve ever felt like you had friction with the people in your life, or that you’ve been taken for granted, today’s episode offers you solid …
 
You may remember hearing a massively viral story from a few years ago about a school in Baltimore that gave students meditation, instead of detention. Ali Smith, Atman Smith, and Andres Gonzalez founded the Holistic Life Foundation and are the authors of Let Your Light Shine, which recounts the story of their work helping traumatized children in on…
 
Instead of letting your inner critic control you, turn it into a caricature so you can find a little space in the relationship. About Sharon Salzberg: A towering figure in the meditation world, Sharon Salzberg is a prominent teacher & New York Times best-selling author. She has played a crucial role bringing mindfulness and lovingkindness practices…
 
One of the great perils and problems of our age is that we sometimes become too entrenched in our views and attached to being right. According to guest George Saunders, the antidote is something he calls “holy befuddlement.” George Saunders is the author of eleven books, including Lincoln in the Bardo, which won the 2017 Man Booker Prize for best w…
 
It might be hard to find a more annoying cliché than self-love; it can seem empty and inactionable. And even if you could make it work, I think many of us suspect it would lead to complacent resignation or unbridled narcissism. But there is an enormous amount of evidence that self-love, or as the scientists call it, self-compassion, can make you mo…
 
Relieve your anxiety by exploring the relationship between stress and thinking while learning to break unhealthy habit loops. About Jess Morey: Jess Morey is a lead teacher, cofounder and former executive director of Inward Bound Mindfulness Education which runs in-depth mindfulness programming for youth, and the parents and professionals who suppo…
 
Are you interested in suffering less? Today's guest, Dharma teacher Pascal Auclair, is going to talk about seven very specific and practical ways to train your mind for reduced suffering by exploring a Buddhist list called the seven factors of awakening, which is a part of the fourth foundation of mindfulness. We’ve talked about a bunch of Buddhist…
 
Thoughts are not your enemy in meditation. If you’re getting distracted while you meditate, that’s not necessarily a problem. Thoughts are natural. They’re always going to come. The point is not to clear the mind and to magically eradicate all thinking, the point is to have a different relationship to your thoughts. When we’re not mindful of our th…
 
Let your attention be fueled by interest and discover how meditation can feel more engaging and enjoyable. About Cara Lai: Cara Lai spent most of her life trying to figure out how to be happy, or at least avoid total misery, which landed her on a meditation cushion for the majority of her adulthood. Throughout many consciousness adventures includin…
 
The Buddha was an inveterate list-maker who gave us easy to remember checklists to help us do life better. One of the handiest lists the Buddha made was called the five hindrances, which is a part of the fourth foundation of mindfulness. This list outlines the five things that mess us up when we’re trying to meditate — or, in fact, when we’re tryin…
 
Most of us come into the world with the suspicion that we are the center of the universe. This self-preoccupation is natural, but it can often lead to unhappiness in the form of rumination, wallowing, comparison, etc. Our guest today, author Karen Armstrong, has a clear proposal for how we can stop living what she calls “artificial” lives and shave…
 
Bringing awareness to everyday activities can be a taste of freedom to help you move through your day with clarity, energy, and well-being. About Alexis Santos: Alexis Santos is a featured teacher on the Ten Percent Happier app and has been in the field of mindfulness and meditation since 2001. He has been a long-time student of Sayadaw U Tejaniya,…
 
Ever have that experience where you catch yourself in a moment of anger, judgmentalism or fear? And, with a wince, immediately tell yourself a whole story about what kind of person you are? How do you stop this from happening or cut it short once it’s already begun? The answer? Mindfulness or having the basic self-awareness to see what kind of ment…
 
Today we’re talking about an often overlooked source of suffering— housework. There are so many ways in which housework can be a bummer. Maybe we’re feeling guilty about the fact that our place is always a mess. Maybe we’re driving ourselves crazy with obsessive cleaning. Maybe we have relatives who are overly critical about the state of affairs in…
 
In this previously released episode, Malcolm Gladwell responds to backlash he received over his belief that working in an office—and the collaborative creative environment it can offer—is in your best interest (and in the interest of others). We also dive deep into some of the important themes featured in the seventh season of his podcast Revisioni…
 
Is it possible to be happy no matter what happens? Today we’re going right to the source of what makes us unhappy to learn how to disarm and disable potential suffering before it owns us. Everything that comes up in our mind is either pleasant, unpleasant, or neutral. In other words, with everything we experience, we either want it, don’t want it, …
 
Jessica Nordell is a science and culture journalist who has written for the Atlantic and the New York Times. She earned a B.A. in physics from Harvard and an M.F.A. in poetry from the University of Wisconsin-Madison. Her new book is called The End of Bias, A Beginning: The Science and Practice of Overcoming Unconscious Bias. Photo Credit: Leslie Pl…
 
Try this powerful metta practice where you connect directly with the feelings of loving-kindness in your body and then expand out to others. About Dawn Mauricio: Dawn Mauricio discovered the practices of Buddhist meditation in 2005, and from then on, did what any well-intentioned perfectionist would do — plunge in head first! Since then, she's grad…
 
It’s such a common desire to get out of our heads — to escape the nonstop, mostly self-referential chatter, the habitual storylines, the ancient resentments and the compulsive self-criticism. Many of us take elaborate and even drastic measures in this regard like self-medication, shopping, tech addiction, and so on. But there’s a much healthier opt…
 
Emotionally immature people (EIP’s) are hard to avoid and most of us, if not all of us, have to deal with them at some point in our lives. These interactions can range from mildly annoying to genuinely traumatic, especially if the emotionally immature people in question are our own parents, which is true for an awful lot of us. Today’s guest, clini…
 
Hope is a skill. Using the phrase ‘let it be’ invites us to be more relaxed with life and lets us envision a better world. About Sebene Selassie: Growing up, Sebene felt like a big weirdo. Born in Addis Ababa, Ethiopia and raised in white neighborhoods in Washington, D.C., she was a tomboy Black girl who loved Monty Python and UB40. She never belie…
 
In the last couple of years, many people have been extolling the virtues of something called the "Enneagram" but—what the hell is it? On today’s show, longtime dharma teacher, Susan Piver, is here to demystify it. As she explains, the Enneagram is a tool that allows people to figure out their personality type and says it has been one of, if not the…
 
Most of us talk all day long. We speak to each other, we type at each other, and of course, we talk to ourselves internally. Talking and listening is a key part of what it means to be human and It’s very hard to be a successful person if you can’t communicate your ideas and listen to and understand other people. Today’s guests, Mudita Nisker and Da…
 
Being aware of the breath is a foundation of mindfulness. The goal is to gently return, with growing kindness, again and again. About Sharon Salzberg: A towering figure in the meditation world, Sharon Salzberg is a prominent teacher & New York Times best-selling author. She has played a crucial role bringing mindfulness and lovingkindness practices…
 
At times, self-improvement can seem like a never-ending hallway filled with limitless shame and insufficiency. So when something as simple as the breath falls into this category, it seems only natural to meet that news with some resistance. Our guest today, James Nestor argues that many of us, of all things, are breathing incorrectly but that by fi…
 
Most of us worry about money sometimes, but what if we changed the way we thought about our relationship to finances? Today’s guest, William MacAskill, offers a framework in which to do just that. He calls it effective altruism. One of the core arguments of effective altruism is that we all ought to consider giving away a significant chunk of our i…
 
After an intense day, try this simple meditation to decompress and de-stress by getting comfy and putting your feet up. About Jeff Warren: Jeff is an incredibly gifted meditation teacher. He's trained in multiple traditions, including with renowned teacher Shinzen Young. Jeff is the co-author of NY Times Bestseller "Meditation for Fidgety Skeptics,…
 
In this episode from our archives, psychologist Kelly McGonigal dives into her book The Joy of Movement and practical steps on how to develop healthy habits. Kelly McGonigal, PhD, is a health psychologist and lecturer at Stanford University, and a leading expert in the new field of “science-help.” She is passionate about translating cutting-edge re…
 
The idea of loving people no matter what— no matter how obnoxious or unacceptable their behavior is can sound simultaneously treacly and downright impossible. But today's guest Father Gregory Boyle talks about the practicality of this idea by showing how the concept of loving no matter what can be used as a tool— not to condone bad behavior but to …
 
Our busy lives rarely afford us time to reflect on what’s truly important. Remembering what matters most empowers us to engage meaningfully. About La Sarmiento: La Sarmiento is the guiding teacher of the Insight Meditation Community of Washington's BIPOC and LGBTQIA+ Sanghas and a mentor for the Mindfulness Meditation Teacher Certification Program …
 
Today’s episode looks at one of the hardest Buddhist principles to grasp— the notion that the self is an illusion. Many people get stuck on the misunderstanding that they don’t exist. They look in the mirror and say, “Of course I exist. I’m right there.” And that’s true, you do exist, but just not in the way you think you do. Today’s guest, Jay Gar…
 
Bringing mindfulness to walking is an opportunity to build awareness and relax the mind as you move about your day. About Alexis Santos: Alexis Santos is a featured teacher on the Ten Percent Happier app and has been in the field of mindfulness and meditation since 2001. He has been a long-time student of Sayadaw U Tejaniya, with whom he ordained a…
 
Oftentimes Buddhism can take a tough love, no nonsense approach to happiness by saying, if you want to be happier, sometimes you need to face hard truths. In today's episode we’re going to talk about a Buddhist list called The Three Characteristics. These are the three non-negotiable truths about reality, which you have to see and understand in ord…
 
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