10% Happier with Dan Harris

Latest Episodes:

5 Ways To Get Over Yourself | Pascal Auclair Dec 15, 2023

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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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Understanding the Buddhist concept of "the five aggregates."

Pascal Auclair has been immersed in the study and practice of Buddhist teachings since 1997. He has participated in retreats in Asia and America with renowned masters from both monastic and secular backgrounds. Pascal completed four years of teacher training with Joseph Goldstein and Jack Kornfield of the Insight Meditation Society in Massachusetts and Spirit Rock Meditation Center in California. Pascal teaches mainly in North America and Europe. He is one of the founding members of True North Insight, where he teaches and acts as a mentor.

In this episode we talk about:

How the five aggregates got Auclair hooked on Buddhist practice and philosophy
The five aggregates as a way to work with difficulty
Living with the non-negotiable prospect of dying
Paying attention to pleasant, unpleasant, and neutral feeling tone
Meditation training as a way to understand that experiences are conditional

Related Episodes:

Seven Buddhist Ingredients for a Happy Mind | Pascal Auclair

Dharma Seed

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/pascal-auclair-rerun-2023

From Happier with Gretchen Rubin | The Happiness Project: Revisited Dec 15, 2023

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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Next year marks the fifteenth anniversary of Gretchen Rubin's #1 New York Times bestselling book, The Happiness Project. To celebrate, she's leading a one-time, one-year course called "The Happiness Project: Revisited." In this bonus excerpt from the course, Gretchen and Elizabeth explore the lessons Gretchen has learned over the years, talk about her plans to do a new happiness project in 2024, and discuss how other people can do their own happiness projects.

You can learn more and sign up here—plus, get 30% off through December 31st with code THPR30DEC.

The Anti-Diet | Evelyn Tribole Dec 13, 2023

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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 interview that changed the way Dan relates to food.

Evelyn Tribole, MS, RD, CEDRD-S is an award-winning registered dietitian, with a nutrition counseling practice in Newport Beach, California. She has written ten books including the bestsellers Healthy Homestyle Cooking and Intuitive Eating (co-author). Her newest book is the Intuitive Eating Workbook: Ten Principles for Nourishing a Healthy Relationship with Food.

In this episode we talk about:

How meditation practice and intuitive eating are similar
The difference between mindful eating and intuitive eating
Why gentle nutrition is the last principle of intuitive eating
How to rethink negative body image
Why you can't tell how healthy a person is by looking at their body
Why it's important not to talk about food in moralistic terms
How to make peace with and rethink our relationship with food

Related Episodes:

How to Embrace the Anti-Diet | Christy Harrison

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/evelyn-tribole-rerun-2023

How to Set Boundaries | Nedra Glover Tawwab Dec 11, 2023

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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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A comprehensive strategy for setting and maintaining boundaries—and respecting other people's boundaries.

Nedra Glover Tawwab, MSW, LCSW, is the author of bestsellers Drama Free and Set Boundaries, Find Peace. She is a licensed therapist, and sought-after relationship expert and has practiced relationship therapy for 15 years. Tawwab is the founder and owner of the group therapy practice, Kaleidoscope Counseling.

In this episode we talk about:

The definition of boundaries
Leading with love when it comes to boundary setting
Tawwab's taxonomy of boundaries
How to summon the courage to set and maintain boundaries, even when it's hard
How to respect other people's boundaries, even when they aren't clear about what they might be

Related Episodes:

How to Handle Family Drama | Nedra Glover Tawwab

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

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/nedra-glover-tawwab-2023-rerun

Kelly Ripa On: The Upside of Anxiety, the Case for Marriage Counseling, and Growing Older in Public Dec 08, 2023

Show notes

The longtime TV host and actor talks about working onscreen with her husband, her fear of public speaking, and what she does instead of sitting meditation.

Kelly Ripa is one of the most powerful voices in media with a career at ABC spanning over 30 years. She's the author of the NY Times Bestseller, Long-Winded Short Stories and the host of her new podcast "Let's Talk Off-Camera" on Stitcher Podcasts.

In this episode we talk about:

What it's like to work with her husband
The value of marriage counseling, even when you're not on the cusp of divorce
Her resistance to meditation, and what she does instead
The upsides of anxiety
Her surprising fear of public speaking
Menopause and the whole idea of "growing old gracefully," whatever that means

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/kelly-ripa-690

Additional Resources:

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

Sam Harris on: Vipassana vs. Dzogchen, Looking for the Looker, and Psychic Powers Dec 06, 2023

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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Frequent guest Sam Harris discusses life after quitting Twitter and the metaphysics of meditation along with special co-host and brother Matt Harris.

Sam Harris is a neuroscientist, philosopher, and author of five New York Times best sellers. His work covers a wide range of topics—neuroscience, moral philosophy, religion, meditation practice, political polarization, rationality—but generally focuses on how a growing understanding of ourselves and the world is changing our sense of how we should live. His books include The End of Faith, The Moral Landscape, Free Will, Lying, and Waking Up. Sam hosts the popular Making Sense podcast and is the creator of the Waking Up app, which offers a modern approach to living a more examined life, through both in-depth mindfulness training and secular wisdom. Sam has practiced meditation for over 30 years and has studied with many Tibetan, Indian, Burmese, and Western meditation teachers, both in the United States and abroad. He holds a degree in philosophy from Stanford University and a Ph.D. in neuroscience from UCLA.

In this episode we talk about:

The psychological benefits of quitting Twitter
Vipassana meditation vs. Dzogchen
The practice of looking for the looker
Sam's views on the metaphysics of meditation and psychic powers

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/sam-harris-2023

Ancient Secrets to Modern Happiness | Tamar Gendler Dec 04, 2023

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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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What the ancient Greek philosophers discovered about how to do life better.

Tamar Gendler is dean of the Faculty of Arts and Sciences, Vincent J. Scully Professor of Philosophy, and Professor of Psychology and Cognitive Science at Yale University. Her Open Yale course "Philosophy and the Science of Human Nature" has hundreds of thousands of views. An updated version of this course will be available on the Coursera website this spring.

In this episode we talk about:

The tension between our animal nature and our spiritual/intellectual nature
How to define concepts such as "virtue", "morality" and "the soul"
Whether living a moral life actually makes you happy
The similarities and differences between ancient Greek philosophy & Buddhism
And how Tamar has applied all of this to her own life

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/tamar-gendler

Jack Kornfield & Yung Pueblo On: How To Meditate When You're Freaking Out, the Limits of the Thinking Mind, & Balancing Self-Interest with Compassion Nov 29, 2023

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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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One's a legend, the other's a phenom. Together, they offer practical wisdom for maintaining your daily meditation practice, handling conflict, connecting with community, and understanding the limits of the mind.

Jack Kornfield trained as a Buddhist monk in Thailand, India, and Burma. He holds a Ph.D. in clinical psychology and is a founding teacher of the Insight Meditation Society in Massachusetts and Spirit Rock Meditation Center in California. He is the author of 16 books which have sold 2 million copies, and the co-founder of Cloud Sangha.

Diego Perez is a #1 New York Times bestselling author who is widely known on Instagram and various social media networks through his pen name, Yung Pueblo. Online he has an audience of over 3 million people. Diego's books are Inward, Clarity & Connection, Lighter, and The Way Forward.

In this episode we talk about:

How and why to maintain a daily meditation practice
The importance of community
The limits of the thinking mind
How to handle conflict
How to love without being attached

Related Episodes:

Jack Kornfield talking about forgiveness and uncertainty on the pod
Yung Pueblo's past appearance on the pod
Dan Clurman and Mudita Nisker on effective communication

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

Further resources:

Diego's latest book: The Way Forward
Diego's Newsletter
Diego's Instagram
Wisdom Ventures
A note on Cloud Sangha: Jack Kornfield is a co-founder of Cloud Sangha, where you can turn your challenges into compost for growth and change. Come use your real-life experiences to rehearse living mindfully so you can be the best version of yourself, more often. Join us online to navigate the ups and downs of life together, and find inner freedom along the way. Use the code "TENPERCENTHAPPIER" to receive 30% off.

Full Shownotes: https://www.tenpercent.com/podcast-episode/jack-kornfield-and-yung-pueblo

How to Reframe Your "Problems" as "Puzzles" | A.J. Jacobs Nov 27, 2023

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 counterintuitive way to become more clear, creative, and persistent, via a writer who calls himself a "human guinea pig."

A.J. Jacobs is an author, journalist, podcaster, and human guinea pig. His new podcast "The Puzzler" is produced by iHeart and is in the Top 20 Apple Podcasts. He has written four New York Times bestsellers that combine memoir, science, humor and a dash of self-help. Among his books are "The Year of Living Biblically" and "The Know-It-All." He has told several Moth stories, has given several TED talks that have amassed over 10 million views. His latest book is "The Puzzler," which Booklist called "ridiculously entertaining," and The New York Times called "a romp, both fun and funny."

In this episode we talk about:

The "puzzle mindset" and how it can change the way you approach your problems
Creating a puzzle that will take billions of years to solve
How puzzles can help us during dark times
The dark side of the puzzling world
How his gratitude project made him better at talking to himself
Learning to appreciate everyday objects and people he sees all the time
How pretending to be a good person helped him actually learn to be one – most of the time

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

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/aj-jacobs-688

Additional Resources:

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

How To Be Less Anxious and More Useful in a Chaotic World | Oren Jay Sofer Nov 22, 2023

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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Buddhist strategies for navigating tumult— and even becoming a node of sanity amidst it all.

Oren Jay Sofer teaches meditation and communication internationally and has practiced Buddhist meditation since 1997. He holds a degree in comparative religion from Columbia University and is a Certified Trainer of Nonviolent Communication and a Somatic Experiencing Practitioner for the healing of trauma. Born and raised in New Jersey, he is the author of several books, including the best-seller Say What You Mean: A Mindful Approach to Nonviolent Communication as well as his newest book, Your Heart Was Made for This: Contemplative Practices for Meeting a World in Crisis with Courage, Integrity, and Love.

In this episode we talk about:

26 qualities for both navigating and positively impacting a chaotic world
What inspired the title of his newest book
Why the cultivation of attention and aspiration can be transformative tools
How mindfulness isn't just about feeling good
Why joy can help us to persevere through challenges
And How to reframe the concept of devotion so that it can apply to your everyday life

Related Episodes:

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

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/oren-jay-sofer-new-heart