10% Happier with Dan Harris

Latest Episodes:

Joseph Goldstein On: Karma, Rebirth, And Other Planes Of Existence Mar 11, 2024

Show notes

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

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We explore the intellectual and practical aspects of these mystical and esoteric concepts.

Joseph Goldstein is a cofounder of the Insight Meditation Society and the Barre Center for Buddhist Studies, both in Barre, Massachusetts. He is the author of Mindfulness: A Practical Guide to Awakening, A Heart Full of Peace, One Dharma: The Emerging Western Buddhism, Insight Meditation and The Experience of Insight: A Simple and Direct Guide to Buddhist Meditation. Joseph has studied and practiced meditation since 1967 under the guidance of eminent teachers from India, Burma, and Tibet and he leads Insight Meditation retreats around the world.

In this episode we talk about:

Why Joseph has become more comfortable talking about these concepts as he's gotten older
Why karma should not be seen as a deterministic principle that rules every aspect of our lives
The connection between karma and past lives
What he thinks about the concept of free will and how it relates to karma
And why skeptics would do well to adopt a mindset characterized by the "willing suspension of disbelief"

Additional Links:

Joseph's Dharma Seed Talk: Understanding Karma

Dipa Ma: The Life and Legacy of a Buddhist Master

Free Will by Sam Harris

IMS's Forest Refuge Program

The Barre Center for Buddhist Studies

Related Episodes:

Click here to listen to the previous episodes in our tenth anniversary series.
Nirvana | Joseph Goldstein

To order the revised tenth anniversary edition of 10% Happier: click here

For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/joseph-goldstein-742

Dr. Mark Epstein On: How To Transform Your Neuroses Into "Little Shmoos" Mar 06, 2024

Show notes

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

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A Buddhist psychiatrist (and one of the key players in Dan's meditation career) talks about the overlap between Freud and the dharma.

Mark Epstein M.D., is a psychiatrist in private practice in New York City, is the author of a number of books about the interface of Buddhism and psychotherapy, including Thoughts without a Thinker, Going to Pieces without Falling Apart, Going on Being, Open to Desire, Psychotherapy without the Self, The Trauma of Everyday Life and Advice Not Given: A Guide to Getting Over Yourself. His latest work, The Zen of Therapy: Uncovering a Hidden Kindness in Life, was published in 2022 by Penguin Press. He received his undergraduate and medical degrees from Harvard University. He has been a student of vipassana meditation since 1974.

In this episode we talk about:

The insubstantial nature of thoughts
Staying present through anything without clinging or condemning.
Turning down the ego and focusing on others
How you transform your neuroses from monsters to little shmoos.
And whether 10% is the right number?

Related Episodes:

Click here to listen to the previous episodes in our tenth anniversary series.
Sam Harris on: Vipassana vs. Dzogchen, Looking for the Looker, and Psychic Powers

To order the revised tenth anniversary edition of 10% Happier: click here

For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/mark-epstein-10th

Additional Resources:

Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

Everything You Wanted To Know About Meditation Retreats But Were Afraid To Ask | Spring Washam (And Dan's Close Friend, Zev Borow) Mar 04, 2024

Show notes

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

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Am I a bad meditator if I don't go on a retreat? What do they entail? How do I stay silent for days on end? How do I get into one? What's the food like?

Spring Washam is the author of two books, A Fierce Heart: Finding Strength, Courage and Wisdom in Any Moment and The Spirit of Harriet Tubman: Awakening from the Underground. She is also one of the founding teachers at the East Bay Meditation Center and is the founder of Lotus Vine Journeys, a one-of-a-kind organization that blends indigenous healing practices with Buddhist wisdom for transformative retreats in South America.

In this episode we talk about:

Whether or not you're a bad meditator if you don't go on a retreat
What the specifics of a retreat entails
How you stay silent for days on end
And how to actually get into a meditation retreat

Related Episodes:

Click here to listen to the previous episodes in our tenth anniversary series.

To order the revised tenth anniversary edition of 10% Happier: click here

For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/spring-washam-zev-borow

Additional Resources:

Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

Here's What I Learned From Writing A Whole Book About Meditation | Dan Harris Feb 26, 2024

Show notes

Editor's Note (March 2026): This episode contains a brief reference to Deepak Chopra. Since this episode was published, documents released by the Department of Justice have revealed Deepak Chopra's connection to Jeffrey Epstein. We find these revelations deeply troubling and do not condone any association with Epstein or his activities. Please know that we have removed our interview with Deepak Chopra from our library.

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

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The tables have turned: Dan is interviewed by two of his producers.

This is the kickoff episode of our upcoming series celebrating the 10th anniversary of Dan's book, where two of Dan's producers, DJ Cashmere and Lauren Smith, interview him.

We talk about the story behind the book, what it was like to have a panic attack on national television, why Dan decided to admit it publicly, how the success of the book utterly transformed his life, and what he learned… Both while writing the book and subsequently.

We talk about concepts such as "Respond, not react," why our faults aren't our fault (but they are our responsibility), and whether we all have the capacity to change. DJ and Lauren will even weigh in on how they think Dan's doing on the score.

To order the revised tenth anniversary edition of 10% Happier: click here

For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/736-10th-anniversary

Additional Resources:

Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

The Science of Effective Communication | Charles Duhigg Feb 21, 2024

Show notes

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

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The four rules for a meaningful conversation, when to be vulnerable, and how to form the habits of becoming a supercommunicator.

Charles Duhigg is a Pulitzer Prize–winning journalist and author of the bestselling The Power of Habit and Smarter Faster Better. His new book is called Supercommunicators.

In this episode we talk about:

How he defines super communicator
The four rules for a meaningful conversation
How and when to deploy vulnerability
How to transform shallow questions into deep ones
The fast friends procedure
And how to form the habits of becoming a supercommunicator

Related Episodes:

Dan Clurman and Mudita Nisker on communication
Daniel Goleman on emotional intelligence and optimal performance

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/charles-duhigg

Additional Resources:

Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

The Science of Generosity: Why It Makes You Happier and How To Do It Effectively (It Doesn't Need To Involve Money) | Chris Anderson Feb 19, 2024

Show notes

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

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How to cultivate a generosity mindset— and make a good thing less boring.

Chris Anderson is the curator of TED. He is the author of New York Times bestseller TED Talks and has overseen the introduction of, among others, the TEDx program, the TED-Ed initiative, and the Audacious Project, a bold new philanthropic model to inspire change at scale. His newest book, Infectious Generosity: The Ultimate Idea Worth Spreading, is out now.

In this episode we talk about:

How to create a generosity mindset
The audacious and daunting goal he recommends for annual giving
And the promise of the Internet as a tool to dramatically amplify human kindness

Related Episodes:

Adam Grant, The Benefits of Generosity

Generosity | Bonus Talk with Norman Fischer

For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/chris-anderson

An Antidote to Autopilot | John R. Miles Feb 16, 2024

Show notes

Three tools for living a "passion-struck" life.

John R Miles is a former naval officer and corporate titan who has made it his business to study what it means to find passion and purpose in your life. He is the host of the Passion Struck Podcast and the author of the new book Passion Struck: Twelve Powerful Principles to Unlock Your Purpose and Ignite Your Most Intentional Life.

In this episode we talk about:

A visualization technique for setting your priorities
Why "autopilot" is the wrong metaphor for an unlived life
The five "transition points" on "the journey to becoming passion struck"

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/john-r-miles

How to Stay Calm No Matter What's Happening | Sebene Selassie and Jeff Warren Feb 14, 2024

Show notes

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

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A master class in equanimity. It's the latest installment of our Meditation Party series. Live from Omega.

Sebene Selassie describes herself as a "writer, teacher, and immigrant-weirdo." She teaches meditation on the Ten Percent Happier app and is the author of a great book called You Belong. She's based in Brooklyn.

Jeff Warren is also a writer and a meditation teacher. He and Dan co-wrote the book, Meditation for Fidgety Skeptics. He also hosts the Consciousness Explorers podcast. He's based in Toronto.

Tickets for the two more Meditation Party retreats this year at the Omega Institute in Rhinebeck, New York are available now. The last one was a blast. Come join us for both. One is in May, the other October.

For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

Related Episodes:

Meditation Party: The "Sh*t Is Fertilizer" Edition | Sebene Selassie & Jeff Warren

Meditation Party with Sebene Selassie and Jeff Warren: Psychedelics, ADHD, Waking Up From Distraction, and Singing Without Being Self-Conscious

Meditation Party: Magic, Mystery, Intuition, Tattoos, and Non-Efforting | Sebene Selassie and Jeff Warren

Nirvana | Joseph Goldstein

A More Relaxed Way to Meditate | Alexis Santos

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/medparty-omega

Science-Based Tools for When You're Stressed, Obsessed, or Overthinking | Dr. Jenny Taitz Feb 12, 2024

Show notes

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

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Simple tools you can knit into your life both for when you're actively freaking out, and for preventing future trips down the anxiety toilet.

Dr. Jenny Taitz is a clinical psychologist and an assistant clinical professor in psychiatry at the University of California, Los Angeles. Dr. Taitz completed her fellowship in psychology at Yale University School of Medicine and achieved board certifications in both cognitive behavioral therapy and dialectical behavior therapy. Her new book, Stress Resets: How to Soothe Your Body and Mind in Minutes, is out now.

In this episode we talk about:

The difference between stress and anxiety
Jenny's take on the use of benzodiazepines
What she means by, "negative core beliefs", and how to untangle ourselves from them
How to prepare in advance for stressful situations
The benefit of giving yourself a deliberate panic attack
And why stress, while uncomfortable, is actually part of a healthy and meaningful life

Additional Links:

How to Be Single and Happy by Dr. Jenny Taitz

Breathe • Calm down • Meditate

Three-Minute Breathing Space

Related Episodes:

Can Anxiety Be a Gift? | Dr. David Rosmarin

Zach Braff On: Anxiety, Sobriety, Insomnia, Grief, Social Media, and the Meaning of the Tattoo on His Wrist

For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/jenny-taitz-730

How Not to Ruin Your Relationships | Drs. John & Julie Gottman Feb 07, 2024

Show notes

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

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What 40 years of research tells us about how to cultivate good relationships in our lives.

World-renowned for his work on marital stability and divorce prediction, Dr. John Gottman has conducted over 40 years of breakthrough research with thousands of couples. He is the co-founder of The Gottman Institute and Affective Software Inc. as well as author of over 200 published academic articles and author or co-author of more than 40 books, including The New York Times bestseller The Seven Principles for Making Marriage Work.

Dr. Julie Gottman is the Co-Founder and President of The Gottman Institute and Co-Founder of Affective Software, Inc. A highly respected clinical psychologist and author, she is sought internationally by media and organizations as an expert advisor on marriage, domestic violence, gay and lesbian adoption, same-sex marriage, and parenting issues. She is the co-creator of the immensely popular The Art and Science of Love weekend workshop for couples and she also co-designed the national clinical training program in Gottman Method Couples Therapy.

In this episode we talk about:

how to talk (and listen) to your partner in moments of conflict
what to do before you start trying to solve a problem together
why "there's no such thing as constructive criticism"
the details of John's research findings, which have allowed him to predict with stunning accuracy whether a couple will get divorced
how the Gottmans themselves do when it comes to operationalizing their findings/advice
how and why betrayal occurs
when a couple should consider separating
the role mindfulness can play in healthy relationships
and the role of humor in relationships.

Related Episodes:

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/gottmans-418-rerun

Additional Resources: