How do we handle pandemic-induced anxiety or grief? What does a spiritual guru do to relax while on lockdown? We put those questions - and more - to His Holiness the Dalai Lama. The man needs little introduction. He's the spiritual leader of the Tibetan people, and a global cultural icon who has been featured in an Apple ad, a Martin Scorsese biopic, and in a classic Bill Murray scene from Caddyshack. We spoke to His Holiness from his home in Dharamsala, India. Also on the line: Richard Davidson from the Center for Healthy Minds at the University of Wisconsin in Madison. Richie (that's what everyone calls him) is an old friend of the Dalai Lama's. They’ve been collaborating for decades on scientific research into the effects of meditation on the brain. After we hear from the Dalai Lama - who makes a series of surprising statements - we'll unpack it all in a separate convo with Richie.Where to find The Dalai Lama online: Website: https://www.dalailama.com/ Twitter: https://twitter.com/DalaiLama Facebook: https://www.facebook.com/DalaiLama Instagram: https://www.instagram.com/dalailama/ YouTube: https://www.youtube.com/user/gyalwarinpocheTen Percent Happier Pandemic Resilience Challenge:On June 10, we're launching the Pandemic Resilience Challenge: a free 21 day meditation challenge to help all of us cope with the anxiety, uncertainty, loneliness, boredom and all the other fun emotions we're experiencing during this pandemic. To join the waitlist and receive updates, visit https://tenpercent.com/challenge.Where to find Richie Davidson online: Healthy Minds Innovations // https://hminnovations.org/hmi/about Center for Healthy Minds // https://centerhealthyminds.org/ Twitter: https://twitter.com/healthyminds Facebook: https://www.facebook.com/centerforhealthyminds/ Instagram: https://www.instagram.com/healthy.mindAdditional Resources: Ten Percent Happier Live: https://tenpercent.com/live Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide We want to deeply thank and recognize healthcare workers, teachers, warehouse workers, grocery and food delivery 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/careFull Shownotes: https://www.tenpercent.com/podcast-episode/the-dalai-lama-251

Pema Chodron has seemingly been trying to prepare us for this pandemic for years, through a series of popular books, with titles such as When Things Fall Apart, Welcoming the Unwelcome, and The Wisdom of No Escape. But as you will hear, she is anything but gloomy. Like all of the great meditation teachers I've met, she has a lightness and a sense of humor about her. Notwithstanding her chipper demeanor, she has worked hard to point out to her readers and students that groundlessness and uncertainty are fundamental facts of life - which are becoming increasingly salient in our current crisis. Pema Chodron was born Deirdre Blomfield in Connecticut. She lived a conventional life, going to UC Berkeley, becoming a school teacher, and having a pair of kids. But after a rough divorce, she found herself adrift. During this time, she discovered Tibetan Buddhism, shaved her head, and became a nun. Now in her mid-eighties, she lives in rural Nova Scotia, where she is the director of Gampo Abbey. We connected with her on an old-school landline. We talked about how to actually welcome the unwelcome. We also discussed how to: befriend your demons, sympathize without being stupid, lighten up in the face of fear, and embrace chaos as "extremely good news."Where to find Pema Chodron online: Website: https://pemachodronfoundation.org/about/pema-chodron/ Twitter: Pema Chödrön (@AniPemaChodron) / https://twitter.com/AniPemaChodron Facebook: Pema Chodron / https://www.facebook.com/Pema.Chodron/ Instagram: AniPemaChodron (@anipemachodron) / https://www.instagram.com/anipemachodron/Books Mentioned: When Things Fall Apart: Heart Advice for Difficult Times by Pema Chodron / https://www.amazon.com/When-Things-Fall-Apart-Difficult-ebook/dp/B00BBXJH2C Welcoming the Unwelcome by Pema Chodron / https://www.amazon.com/gp/product/B07V77TZ33/ref=dbs_a_def_rwt_bibl_vppi_i1 Emotional Awareness by The Dalai Lama and Paul Ekman / https://www.amazon.com/Emotional-Awareness-Overcoming-Psychological-Compassion/dp/0805090215Other Resources Mentioned: Theravada Tradition / https://en.wikipedia.org/wiki/Buddhist_meditation#Contemporary_Therav%C4%81da Tonglen Practice / https://www.lionsroar.com/how-to-practice-tonglen/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.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 healthcare workers, teachers, warehouse workers, grocery and food delivery 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/careFull Shownotes: https://www.tenpercent.com/podcast-episode/pema-chodron-250

Sometimes when you get stressed, you say dumb stuff and that is still happening to me, even after having meditated for over a decade. But in Buddhism, there's a way to deal with this. They call it right speech or mindful speech. In this bonus TPH Live session, the great Susan Piver (previous guest on the show), a meditation teacher based in the Boston area, joins me for a discussion on how to be mindful of our speech during these stressful times. During the session Susan offers a guided meditation and we take some questions live from the audience.You can find Susan Piver's Ten Percent Happier LIVE session and much more on our app. Visit tenpercent.com to download the Ten Percent Happier app and kickstart your meditation practice.Susan Piver's TPH Live session: https://10percenthappier.app.link/RightSpeech

Roshi Joan Halifax is definitely not arguing the pandemic is a good thing, but she also believes we shouldn't let this crisis go to waste. It's a wake-up call, she says - a chance for us to really take a beat and ask ourselves what actually matters, both individually and as a culture. Roshi Joan Halifax is a buddhist teacher, zen priest, anthropologist, and pioneer in the field of end-of-life care. She is founder, abbot, and head teacher of Upaya Institute and Zen Center in Santa Fe, New Mexico. And her motto for this crisis, as you will hear, is: strong back, soft front.Where to find Roshi Joan Halifax online: Website: https://www.upaya.org/about/roshi/ Twitter: Joan Halifax (@jhalifax) / https://twitter.com/jhalifax Facebook: Joan Halifax / https://www.facebook.com/joan.halifaxFor 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.Other Resources Mentioned: Glassman Roshi / https://en.wikipedia.org/wiki/Bernie_Glassman Arnold van Gennep / https://en.wikipedia.org/wiki/Arnold_van_Gennep What is Jukai? / https://www.lionsroar.com/what-is-jukai/ Biography of Nelson Mandela – Nelson Mandela Foundation https://www.nelsonmandela.org/content/page/biography Malala - Girls' Education / https://malala.org/advocacy?sc=header Heather McTeer Toney / https://www.momscleanairforce.org/team/heather-mcteer-toney/ The Sun My Heart by Thich Nhat Hanh / https://www.amazon.com/Sun-Heart-Thich-Nhat-Hanh/dp/0712654224 Aldo Leopold / https://www.aldoleopold.org/about/aldo-leopold/ Robert Bly / http://www.robertbly.com/ Stanislav Grof / https://en.wikipedia.org/wiki/Stanislav_Grof Venerable Tara Tulku RinpocheAdditional 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/careFull Shownotes: https://www.tenpercent.com/podcast-episode/joan-halifax-249

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/147670032XOther 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/careFull Shownotes: https://www.tenpercent.com/podcast-episode/ezra-klein-248

Discomfort with the unknown is a natural human response. This meditation will help you relax as you practice allowing the rhythm of life to unfold.Link to meditation in app: https://10percenthappier.app.link/FacingUncertaintyPodTen Percent Happier app offer: 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.A little about Alexis Santos: https://www.alexissantos.io/ Alexis has practiced and taught Insight Meditation in both the East and West since 2001. He has been a long-time student of Sayadaw U Tejaniya (a well respected meditation teacher in Burma whose teachings have attracted a global audience), and his teaching emphasizes knowing the mind through a natural and relaxed continuity - a style of practice that's particularly useful during our crazy lives. Alexis has completed the Spirit Rock/IMS Teacher Training, teaches retreats across the globe, and currently lives in Portland, Maine.

Why are so many of us having such weird dreams these days? How do we successfully interact with family members while on lockdown? Are we all experiencing some sort of trauma? These are just some of the questions with which we grapple during this discussion with Dr. Mark Epstein. It is no exaggeration to say that Mark has played a pivotal role in my life. My then-fiancé (and now wife), Bianca, gave me one of Mark's books (called Going to Pieces Without Falling Apart) back in 2009, and it genuinely changed my life. It was my first introduction to Buddhism. And to hear someone with actual medical experience (Mark is a Harvard-trained psychiatrist) extol the virtues of meditation made me reconsider a practice I had long considered ridiculous. In this chat, we also talk about blurring the line between meditation and therapy, and the profound value of not taking yourself too seriously. Enjoy.Where to find Mark Esptein online: Website: http://markepsteinmd.com/ Twitter: @Mepstein108 / https://twitter.com/Mepstein108 Facebook: Mark Epstein, MD / https://www.facebook.com/markepstein108/Book Mentioned: The Trauma of Everyday Life / https://www.amazon.com/Trauma-Everyday-Life-Mark-Epstein/dp/0143125745Other Resources Mentioned: Joseph Goldstein / https://www.dharma.org/teacher/joseph-goldstein/ Roberth Thurman / https://bobthurman.com/ Ram Dass / https://www.ramdass.org/ Samuel Beckett / https://en.wikipedia.org/wiki/Samuel_Beckett Jack Kornfield / https://jackkornfield.com/Additional Resources: Ten Percent Happier Live: https://tenpercent.com/live Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide Free App Access for Teachers, Healthcare, Grocery and Food Delivery, and Warehouse Workers: https://tenpercent.com/care Get more focus and clarity by bringing mindfulness to your company with a team subscription to Ten Percent Happier! Visit tenpercent.com/work to learn more.Full Shownotes: https://www.tenpercent.com/podcast-episode/mark-epstein-247

This pandemic is a colossal test of our patience - from dealing with family to interminably long wait times on calls with the unemployment office to just wanting this whole nightmare to evaporate so we can go back to the movies. We've got a special, two-part episode this week. In the first part, we bring on a pair of researchers who study patience. The good news: they have found that patience is a quality we can train and develop through meditation and other strategies, including cognitive reappraisal, transcendence, or just learning how to fake it until you make it. (Side note: we also fall into an interesting chat about the benefits of defensive pessimism versus strategic optimism.) After the researchers, we bring on legendary meditation teacher Sharon Salzberg for a deeper dive into how to use meditation to increase our patience, especially when it comes to interpersonal stuff (which, let's be honest, includes other people and ourselves). Our patience experts are Dr. Sarah Schnitker from the Psychology and Neuroscience Department at Baylor University, and Dr. Kate Sweeny from the Psychology department at the University of California, Riverside.Where to find our guests online: Dr. Kate Sweeny / http://www.katesweeny.com/ Dr Sarah A. Schnitker / https://www.baylor.edu/psychologyneuroscience/index.php?id=950614 Sharon Salzberg / https://www.sharonsalzberg.com/Other Resources Mentioned: Wendy Wood University of Southern California (Habits Research) / https://www.marshall.usc.edu/personnel/wendy-wood Richie Davidson Research on Pain and meditation / https://news.wisc.edu/meditation-expertise-changes-experience-of-pain/ Walter Mischel Marshmellow Test / https://en.wikipedia.org/wiki/Stanford_marshmallow_experimentAdditional Resources: Ten Percent Happier Live: https://tenpercent.com/live Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide Free App Access for Teachers, Healthcare, Grocery and Food Delivery, and Warehouse Workers: https://tenpercent.com/care Get more focus and clarity by bringing mindfulness to your company with a team subscription to Ten Percent Happier! Visit tenpercent.com/work to learn more.Full Shownotes: https://www.tenpercent.com/podcast-episode/patience-246

Three best practices for coping and resilience, based on neuroscientific and psychological research from Rick Hanson.You can find Rick Hanson's talk, titled "We Will Get Through This" and much more on our app. Visit tenpercent.com to download the Ten Percent Happier app and kickstart your meditation practice.You can go directly to Rick's talk in the app here: https://10percenthappier.app.link/u1uV5jt1e6To learn more about Rick and his new book, Neurodharma, go to https://www.rickhanson.net/

What will we be like when this thing is finally over? Will we be even more fearful and divided? Or is there a realistically rosier scenario? This is just one of the subjects we explore in a wide-ranging conversation with Rev. angel Kyodo williams. We also talk about the disutility of guilt in the face of all the horror we’re witnessing in the time of COVID, and how to reclaim the word "love" from the land of hopeless cliché. I really enjoyed this conversation, especially how it warmed up as it went. By way of background, Reverend angel is the author of such books as Radical Dharma and Being Black. She is the second black woman to be recognized as a teacher in the Japanese Zen lineage. One of her main areas of interest is how to apply meditation to social issues such as race, climate, and economic inequality. A lot of people think meditation and activism are two separate things, but Rev. angel argues that "without inner change, there can be no outer change." In this chat, we start with big-picture issues, and increasingly move toward more personal stuff. She's one of those people who gets even more fascinating the more time you spend with her.Where to find Rev. angel Kyodo williams online: Website: https://angelkyodowilliams.com/ Twitter: angel Kyodo williams (@ZenChangeAngel) / https://twitter.com/zenchangeangel Facebook: Rev. angel Kyodo williams / https://www.facebook.com/zenchangeangel Instagram: angel Kyodo williams (@zenchangeangel) / https://www.instagram.com/zenchangeangel/ YouTube: https://www.youtube.com/c/ZenChangeAngelWe'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-lifestyleOther Resources Mentioned: Tonglen Practice / https://www.lionsroar.com/how-to-practice-tonglen/ James Doty / https://en.wikipedia.org/wiki/James_Doty_(physician) All About Love by bell hooks / https://www.amazon.com/All-About-Love-Visions-Paperback-ebook/dp/B078GL796R Loving Kindness Practice / https://en.wikipedia.org/wiki/Maitr%C4%ABAdditional 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/careFull Shownotes: https://www.tenpercent.com/podcast-episode/rev-angel-kyodo-williams-245

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-bookWe'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-lifestyleOther 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/careFull Shownotes: https://www.tenpercent.com/podcast-episode/gretchen-rubin-244

Stressed about the economy? You're not alone. Sebene offers tools to help see the abundance we all have in our lives in this guided meditation.You can find Sebene's Money Worries meditation and much more on our app. Visit tenpercent.com to download the Ten Percent Happier app and kickstart your meditation practice.

On this episode, a bad news / good news situation. Let's start with the bad news: human beings are not wired for uncertainty. It short circuits our system. The mind wants to plan, to work things out - and, in a pandemic, that is basically impossible. The good news: meditation is perfectly designed to take the edge off, if not more. Our guest this week is Jack Kornfield, a pioneering meditation teacher, prolific author, a former Buddhist monk, and a clinical psychologist. We talk about: how to use meditation to embrace uncertainty, the importance of getting in touch with your own "tainted glory," and why we shouldn't fear the schmaltz. (That last one was mostly for me.)Where to find Jack Kornfield online: Website: https://jackkornfield.com/ Twitter: https://twitter.com/JackKornfield Facebook: https://www.facebook.com/jkornfield Instagram: https://www.instagram.com/jack_kornfield/ YouTube: https://www.youtube.com/channel/UC5JayBKk-Bynk6XnUnU7vLAOther Resources Mentioned: Lady Gaga Kicks Off ‘One World: Together at Home’ With Performance of ‘Smile’ / https://variety.com/2020/music/news/lady-gaga-smile-together-at-home-1234584282/ Spring Washam / https://www.springwasham.com/ Ram Dass / https://www.ramdass.org/ Neem Karoli Baba / https://en.wikipedia.org/wiki/Neem_Karoli_Baba Wangari Maathai / https://www.greenbeltmovement.org/wangari-maathai Preah Maha Ghosananda / https://en.wikipedia.org/wiki/Preah_Maha_Ghosananda Dolly Parton’s Poem / https://www.instagram.com/p/B-xdJu6FCR9/ Insight Meditation Society / https://www.dharma.org/ Jack Kornfield’s Meditations / https://jackkornfield.com/meditations/ Tara Brach / https://www.tarabrach.com/Additional Resources: Ten Percent Happier Live: https://tenpercent.com/live Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide Free App access for Health Care Workers, Grocery Store & Food Delivery Workers: https://tenpercent.com/careFull Shownotes: https://www.tenpercent.com/podcast-episode/jack-kornfield-243

No matter what your economic situation is, you have likely experienced some money worries during this pandemic. I know I have- and I say that as someone who is in an extremely fortunate position. So many people have lost businesses, lost jobs, had salaries cut- or we are worried about one of these things happening to us. Given the massive insecurity and uncertainty abroad in the land, we wanted to explore a Buddhist approach to financial concerns. It's not like the Buddha never said anything on this matter. He wasn't expecting all meditators to live in caves with shaved heads. There's a ton of useful stuff in Buddhism on the issue of money, and there are a lot of meditative techniques for handling our financial anxieties. So we brought on a great Buddhist teacher by the name of Ethan Nichtern. He's been on the show before. He has written a few books, including one called The Road Home. He also hosts a podcast by the same name. We had a great chat, and I'm excited to bring it to you.Free App access for Health Care Workers: https://tenpercent.com/careWhere to find Ethan Nichtern online: Website: https://www.ethannichtern.com/Social Media: Twitter: Ethan Nichtern (@ethannichtern) / https://twitter.com/ethannichtern Facebook: Ethan Nichtern / https://www.facebook.com/EthanNichtern/Book Mentioned: The Dharma of the Princess Bride, by Ethan Nichtern / https://www.amazon.com/Dharma-Princess-Bride-Buddhism-Relationships/dp/0865477760Other Resources Mentioned: Sharon Salzberg / https://www.sharonsalzberg.com/ Bodhisattva / https://en.wikipedia.org/wiki/Bodhisattva The Eight Worldly Winds / https://en.wikipedia.org/wiki/Outline_of_Buddhism#Eight_Worldly_Conditions Joseph Goldstein / https://10percenthappier.app.link/TEXKruciQ5 Buddha’s Brain, by Rick Hanson / https://www.rickhanson.net/books/buddhas-brain/ The Road Home podcast / https://podcasts.apple.com/us/podcast/the-road-home-with-ethan-nichtern/id1392813061 Why Buddhism is True by Robert Wright / https://www.amazon.com/Why-Buddhism-True-Philosophy-Enlightenment/dp/1439195455 Give and Take: Why Helping Others Drives by Adam Grant / https://www.amazon.com/Give-Take-Helping-Others-Success/dp/0143124986 Invisible Hands / https://www.invisiblehandsdeliver.com/Additional Resources: Ten Percent Happier Live: https://tenpercent.com/live Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguideFull Shownotes: https://www.tenpercent.com/podcast-episode/ethan-nichtern-242

In this meditation Sharon helps you navigate the feelings and sensations of grief safely, using the breath as a neutral landing place for your attention.Meditation available on Ten Percent Happier: https://10percenthappier.app.link/SzpXSLqDV5 Sharon Salzberg on Ten Percent Happier: https://10percenthappier.app.link/NOCqrWwik0Sharon Salzberg & Joseph Goldstein - Online Retreat April 27th - May 1st: https://www.dharma.org/joseph-goldstein-sharon-salzberg-shelter-for-the-heart-and-mind-an-online-retreat/About Sharon: https://www.sharonsalzberg.com/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 to the West. Sharon co-founded the Insight Meditation Society (IMS) alongside Joseph Goldstein and Jack Kornfield and is the author of nine books, including Lovingkindness, Real Happiness, and the most recent Real Love. Sharon lives in New York City and teaches around the world.

Jeff Warren is someone for whom I have a special affection. We chronicled our friendship in a book we co authored, called Meditation for Fidgety Skeptics, in which we took a gonzo cross-country bus trip to help people overcome various obstacles to establishing a meditation practice. On that trip, I started calling him "Meditation MacGyver," because he is a loveable, excitable meditation nerd who can seemingly come up with practices for any person in any circumstances. He even got my wife meditating (after years of refusing to do so because I had been so annoying when I pestered her to practice). So, who better to turn to in this crisis? By way of background, Jeff is a meditation teacher, based in Toronto, where he helps run a group called the Consciousness Explorers Club. He is also featured in many of the courses and guided meditations on the Ten Percent Happier app. He is brilliant and hilarious and, as you will hear, very open about his own personal struggles.Where to find Jeff Warren online: Website: https://jeffwarren.org/ Jeff on Ten Percent Happier: https://10percenthappier.app.link/jeff-warrenSocial Media: Facebook: Jeff Warren / https://www.facebook.com/jeffwarren.org/ Instagram: Jeff Warren (@_jeffwarren_) / https://www.instagram.com/_jeffwarren_/ YouTube: Jeff Warren / https://www.youtube.com/channel/UCUOpVNy60LTCmAwfZ6zOroQResources Mentioned: Shinzen Young / https://www.shinzen.org/ A Common Language / https://jeffwarren.org/articles/a-common-language/ A Night Practice / https://jeffwarren.org/articles/a-night-practice/ Infinite Jest by David Foster Wallace / https://www.amazon.com/Infinite-Jest-David-Foster-Wallace/dp/0316066524 Consciousness Explorers Club / http://cecmeditate.com/ Watchmen Sharon Salzberg & Joseph Goldstein Retreat: https://www.dharma.org/joseph-goldstein-sharon-salzberg-shelter-for-the-heart-and-mind-an-online-retreat/Additional Resources: Ten Percent Happier Live: https://tenpercent.com/live Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide Free App access for Health Care Workers: https://tenpercent.com/careFull Shownotes: https://www.tenpercent.com/podcast-episode/jeff-warren-241

Most, if not all, of us are experiencing a cocktail of challenging emotions these days - whether in the background or in the foreground of our psyche. Speaking personally, I thought my primary issue was anxiety, but I had a vague sense that maybe it was more than that. Then I read an excellent, widely-circulated article that put a name to at least one aspect of my nameless, miasmatic dread. The article was from the Harvard Business Review, and the headline was, "That Discomfort You're Feeling is Grief." The article featured an interview with a grief expert named David Kessler, who explained that there are many flavors of grief. Some of us are grieving people we've lost, but millions more are grieving a way of life or a sense of security that seems lost - or we're experiencing anticipatory grief about an uncertain future. Not only was it helpful for Kessler to name this phenomenon, but he also had a bunch of excellent thoughts about how to manage it, including the exhortation to find meaning in this mess. In fact, that's the name of his new book: Finding Meaning: The Sixth Stage of Grief. So we invited him on. Here he is: David Kessler.Where to find David Kessler online: Website: https://grief.com/Social Media: Twitter: @IamDavidKessler / https://twitter.com/iamdavidkessler Instagram: @iamdavidkessler / https://www.instagram.com/iamdavidkessler/ Facebook: David Kessler / https://www.facebook.com/IamDavidKessler/Books Mentioned: Finding Meaning: The Sixth Stage of Grief / https://www.amazon.com/Finding-Meaning-Sixth-Stage-Grief/dp/1501192736 On Grief and Grieving: Finding the Meaning of Grief Through the Five Stages of Loss / https://www.amazon.com/Grief-Grieving-Finding-Meaning-Through/dp/0743266293Other Resources Mentioned: David's Online Grief Group / https://www.facebook.com/groups/DavidKessler David's Harvard Business Review Article / https://hbr.org/2020/03/that-discomfort-youre-feeling-is-grief Paul Denniston & Grief Yoga / https://griefyoga.com/ Bessel van der Kolk / https://www.besselvanderkolk.com/ Elizabeth Kubler Ross / https://en.wikipedia.org/wiki/Elisabeth_K%C3%BCbler-Ross Elizabeth Kubler Ross Foundation / https://www.ekrfoundation.org/Additional Resources: Ten Percent Happier Live: https://tenpercent.com/live Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide Free App access for Health Care Workers: https://tenpercent.com/careFull Shownotes: https://www.tenpercent.com/podcast-episode/david-kessler-240

In times of loneliness, there are practices that can help. Oren offers words and wisdom to help you rekindle a sense of belonging.Find more meditations and courses from Oren on the Ten Percent Happier app: https://10percenthappier.app.link/qO7LcUJxJ5A little 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.Additional Resources: Ten Percent Happier Live: https://tenpercent.com/live Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide Free App access for Health Care Workers: https://tenpercent.com/care

It's easy to add insult to injury in this pandemic by beating ourselves up. Why are we not exercising more? Eating less? Or boosting our productivity? Kristin Neff, an associate professor at the University of Texas at Austin, says we need to give ourselves a break. To be clear, that does not mean relinquishing our high standards. Neff is one of - if not the - world’s leading experts on self-compassion. That's a squishy-sounding term, but there is a lot of hard-nosed evidence behind it. Per Neff, not beating yourself up does not equate to being lazy. It's about knowing the difference between healthy perfectionism and maladaptive perfectionism. It's about going easy without going soft. The smart, sparing use of the inner cattle prod. This was exactly the conversation I needed to have right now.Where to find Kristin Neff online: Website: https://self-compassion.org/Social Media: Twitter: @self_compassion / https://twitter.com/self_compassion Facebook: Self-Compassion by Kristin Neff, Ph.D. / https://www.facebook.com/selfcompassionOther Resources Mentioned: Richard Schwartz, Internal Family Systems / https://ifs-institute.com/ Evelyn Tribole, Intuitive Eating / https://www.evelyntribole.com/ Chris Germer / https://chrisgermer.com/Additional Resources: Ten Percent Happier Live: https://tenpercent.com/live Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide Free App access for Health Care Workers: https://tenpercent.com/careFull shownotes: https://www.tenpercent.com/podcast-episode/kristin-neff-239

Our guest this week gives a bracingly candid account of loneliness - one made all the more remarkable by the fact that he is a former surgeon general.Even before the current coronavirus pandemic, we were in the midst of another, quieter pandemic: loneliness. The term sounds somewhat unpleasant, but make no mistake: loneliness is, in fact, a deeply pernicious and insidious state, both psychologically and physiologically. And now, with all the social distancing we're doing, the loneliness problem is on steroids. This problem touches those not only people who live alone, but also those of us who may be surrounded by family. Loneliness doesn't require you to be alone. As you will hear, it's more about the quality of your relationships.Our guest, Dr. Vivek Murthy is, as mentioned, the former surgeon general. He has just published a book about loneliness, called "Together." We're doing this episode in a bit of a different way. We actually interviewed Vivek twice. The first time I spoke to him was right before the pandemic truly took off in the U.S.. He gave an incredible interview that we were excited to post. But then things really went haywire with the virus, so we wanted to have him on to talk about that. So we'll do this episode in two parts. First, you'll hear the newer interview - which is more topical. Then you'll hear the earlier interview, where he goes into greater depth.Where to find Dr. Vivek Murthy online: Website: https://www.vivekmurthy.com/ Book: https://www.vivekmurthy.com/together-bookSocial Media: Twitter: https://twitter.com/vivek_murthy Facebook: https://www.facebook.com/DrVivekMurthy/ Instagram: https://www.instagram.com/drvivekmurthyOther Resources Mentioned: RULER at YALE http://ei.yale.edu/ruler/ruler-overview/Additional Resources: Ten Percent Happier Live: https://tenpercent.com/live Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide Free App access for Health Care Workers: https://tenpercent.com/careFull Shownotes: https://www.tenpercent.com/podcast-episode/vivek-murthy-238

Stress doesn't have to be contagious. This session will guide you through staying boundaried, calm, and kind when stress is in the air.Meditation Available on Ten Percent Happier: https://10percenthappier.app.link/Umgwk77ly5 Jeff Warren on Ten Percent Happier: https://10percenthappier.app.link/jeff-warrenAbout Jeff Warren Website: https://jeffwarren.org/ 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," and the founder of the Consciousness Explorers Club, a meditation adventure group in Toronto.He has a knack for surfacing the exact meditation that will help everyone he meets. "I have a meditation for that" is regularly heard from Jeff, so we've dubbed him the "Meditation MacGyver."

Even in the middle of a pandemic, it's still OK to experience delight. That's per legendary meditation teacher, Sylvia Boostein. In fact, she says, moments of happiness can fortify you to deal with the difficulties we are all facing. In other words, joy is a necessity, not a luxury right now. That is just one of many wisdom bombs Boorstein drops in this conversation. We also discuss how to cultivate "inner cordiality" and the quality of mind that has become her "savior" in these dark days.Boorstein is a genuine contemplative O.G., part of the vanguard of teachers who introduced mindfulness into the American mainstream. She is still going strong in her mid-eighties, after having lived a colorful life. Not only is she one of America's most respected teachers, but she is also a psychotherapist, peace activist, and grandmother. As you'll hear, when she is not meditating, she is a gifted storyteller. She self-deprecatingly refers to it as "boundless talk-aremia," but I suspect that, for you, listening to Sylvia will, in itself, be a source of delight.Where to find Sylvia Boorstein online: Website: http://www.sylviaboorstein.com/ Social Media: Twitter: @SylviaBoorstein https://twitter.com/sylviaboorstein Facebook: Sylvia Boorstein - https://www.facebook.com/sylviaboorstein/ Book Mentioned: Pay Attention, for Goodness' Sake by Sylvia Boorstein - http://www.sylviaboorstein.com/booksFull Shownotes: https://www.tenpercent.com/podcast-episode/sylvia-boorstein-237Additional Resources: Ten Percent Happier Live: https://tenpercent.com/live Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide Free App access for Health Care Workers: https://tenpercent.com/care

The coronavirus outbreak may pose one of the greatest challenges to romantic relationships in modern memory. For those of us living in close quarters with spouses or partners, how do we live our day to day without resorting to hollering, stony silence, or violations of local and federal statutes? For those of us living alone, what are the rules around online dating? Esther Perel is on the front lines of this battle. She is a renowned psychotherapist who continues to do couples counseling even as the pandemic rages. Much of this work can be heard on her popular podcast Where Should We Begin? She’s also the author of the awesomely-entitled, bestselling book Mating in Captivity. In this episode, we cover the benefits of sex (even if you’re not in the mood), humor, and a specific kind of "thank you." She also holds forth on anticipatory grief and a concept I found particularly compelling: "ambiguous loss."Where to find Esther Perel online: Website: https://www.estherperel.com/ Podcast: https://whereshouldwebegin.estherperel.com/ Podcast: https://howswork.estherperel.com/ Upcoming Live Broadcasts with Esther: "The Art of Us: Love, Loss, and Loneliness Under Lockdown” - https://events.estherperel.com/april-2020-webinar/ Twitter: https://twitter.com/EstherPerelOther Resources Mentioned: Tanya Selvaratman: Where Can Domestic Violence Victims Turn During COVID-19? https://www.nytimes.com/2020/03/23/opinion/covid-domestic-violence.html Pauline Boss - Ambiguous Loss - https://www.ambiguousloss.com/ John Gottman - The Gottman Institute - https://www.gottman.com/ Megan Flemming - https://greatlifegreatsex.com/Additional Resources: Ten Percent Happier Live: https://tenpercent.com/live Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide Free App access for Health Care Workers: https://tenpercent.com/careFull Show Notes: https://tenpercent.com/podcast-episode/esther-perel-236

Bring yourself down from a level 10 to a level 2—stimulating the calming parasympathetic nervous system with validated timeless practices.Matthew Hepburn is a straightshooting, 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.

A statement of the blazingly obvious: we are living in stressful times. A statement of the slightly less obvious: meditation, while not a panacea, can help. In this episode, we're bringing you one of the western world's greatest living meditation masters: Joseph Goldstein. I'm biased, of course, because he is my meditation teacher. I have known him for many years, and he has had an incalculably positive impact on my life. In fact, he has already come to my rescue once during this pandemic, at a moment when I was personally struggling. And now, I'm excited to unleash him on all of you. In this chat, he lays out a meditative toolkit for navigating the current crisis. His advice is actionable for absolute beginners as well as longtime meditators. Towards the end of the conversation, he proposes one approach that some of you may find deeply challenging, but I find to be extremely compelling.Plug Zone: Insight Meditation Society: https://www.dharma.org/teacher/joseph-goldstein/ Joseph Goldstein Courses & Meditations on the Ten Percent Happier App: https://10percenthappier.app.link/x9Q0TCy36Z Joseph Goldstein Books: https://www.amazon.com/Joseph-Goldstein/e/B00DPSACUWAdditional Resources: Ten Percent Happier Live: https://tenpercent.com/live Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide Free App access for Health Care Workers: https://tenpercent.com/careFull Show Notes: https://www.tenpercent.com/podcast-episode/joseph-goldstein-235

So many of us have people in our lives who we feel are not taking this pandemic seriously enough. How do we handle them? Yell, lecture, call them out on Twitter? What about flooding them with articles? Or is there a saner course of action that is likely to be more effective? In this episode, we have two experts in ethics to sort through this and other ethical dilemmas in the age of COVID. JoAnna Hardy is a meditation teacher with a special interest Buddhist ethics. Greg Epstein is the humanist chaplain at Harvard and MIT. Issues we tackle include: Is it ever ok to break social distancing? What are the ethical implications of moving your family out of the city to the country? And, what about stocking up on toilet paper?Episode Resources: JoAnna Hardy: https://www.joannahardy.org/ JoAnna on Instagram: https://www.instagram.com/joannahardy65/ Greg Epstein: https://chaplains.harvard.edu/people/greg-epstein Greg on Twitter: https://twitter.com/gregmepsteinFull Episode Shownotes: https://www.tenpercent.com/podcast-episode/joanna-hardy-greg-epstein-234Ten Percent Happier Live: Website: www.tenpercent.com/liveIn the Ten Percent Happier App: https://10percenthappier.app.link/TenPercentHappierLIVEYouTube: https://www.youtube.com/channel/UCb3AWCFuxotrXmgqUHQdwyg

If, given the deeply suboptimal circumstances in which we find ourselves right now, you are cycling through anxiety, depression, anger, and apathy, I suspect this conversation with legendary meditation teacher Sharon Salzberg may elevate your mood. It certainly worked for me. I was in a little bit of a dark place when I hopped on the line with her- stuck in a story about how this pandemic is a waking nightmare with no expiration date. But there is something powerful about talking to someone who has spent 50 years dedicated to meditation and Buddhism. She provides a reframing, a dose of perspective, and practical, science-backed skills. Plus, like many of the best meditation teachers, she is quite funny. Enjoy.Full Show Notes: http://tenpercent.com/podcast-episode/sharon-salzberg-232Sharon Salzberg's Resources: Website: https://www.sharonsalzberg.com/ Books: https://www.sharonsalzberg.com/books-audio/ Podcast: https://www.sharonsalzberg.com/metta-hour-podcast/Ten Percent Happier LIVE: Website: www.tenpercent.com/live In the Ten Percent Happier App: https://10percenthappier.app.link/TenPercentHappierLIVE YouTube: https://www.youtube.com/channel/UCb3AWCFuxotrXmgqUHQdwyg

In times like these, we need practical, actionable ways of coping with stress, fear, and anxiety. Hence my new project -- Ten Percent Happier Live. Every weekday, we'll offer a free live sanity break, featuring some of the world's best meditation teachers, streaming from our homes to yours. We'll start with a five minute meditation, and then take questions from the audience. Today we're posting a bonus episode to the podcast feed from my session on Friday, March 20th with meditation teacher and author Jack Kornfield. Join us at www.tenpercent.com/live at 3pm ET every weekday.How to access Ten Percent Happier Live: Website: www.tenpercent.com/live In the Ten Percent Happier App: https://10percenthappier.app.link/TenPercentHappierLIVE YouTube: https://www.youtube.com/channel/UCb3AWCFuxotrXmgqUHQdwygOrganizations in need of support: Placer Food Bank: http://placerfoodbank.org/ Feeding America: https://www.feedingamerica.org/

We are in the middle of a giant, global experiment in remote work. Even in the best of times, working from home is tricky. You're surrounded by distractions: pets, laundry, Netflix. But in the midst of this pandemic, WFH (as the millennials call it) is even harder, given that many of us are cooped up with our children, cut off from our coworkers, and overwhelmed by anxiety. Our guests, Rasmus Hougaard and Jacqueline Carter, from Potential Project, are experts in bringing mindfulness into the workplace. In this episode, we explore solutions to four major problems: distraction, isolation, virtual collaboration, and balancing family life.Plugzone: Website: https://www.potentialproject.com/ Books: https://www.potentialproject.com/books/the-mind-of-the-leader/ Rasmus on LinkedIn: https://www.linkedin.com/in/rasmushougaard/ Jacqueline on LinkedIn: https://www.linkedin.com/in/jacquelinecarter1/Other Resources: Ten Percent Happier Live: We’ll be streaming live on YouTube at 3PM ET every weekday. If you miss us live, you can catch the episode here at www.tenpercent.com/live or on the Ten Percent Happier app.Full show notes: https://www.tenpercent.com/podcast-episode/rasmus-hougaard-jacqueline-carter-232

We're in the middle of one of the greatest tests for parents in modern memory. Tens of millions of us, cooped up in our homes with our kids, as a consequence of the coronavirus. Susan Kaiser Greenland can help. She's a former corporate attorney who transformed herself into one of the world's leading experts in meditation for kids, teens and parents. In this episode, she delivers tons of practical tips for formal and informal meditation practices -- for all age groups. She also talks about practices that can help parents not turn on one another in this excruciatingly stressful time.Plugzone: Website: https://www.susankaisergreenland.com/Previous episode with Susan Kaiser Greenland & Annaka Harris, episode #121 Teaching Mindfulness to Kids: https://radiopublic.com/ten-percent-happier-with-dan-harr-WwE9m8/s1!e8765Other Resources: Ten Percent Happier Live: We'll be streaming live on YouTube at 3PM ET every weekday. If you miss us live, you can catch the episode here at www.tenpercent.com/live or on the Ten Percent Happier app.Email address for health care workers who want free access to the app: care@tenpercent.comFull Show Notes: https://www.tenpercent.com/podcast-episode/susan-kaiser-greenland-231

We're all being inundated with unsettling news about the new coronavirus, but there isn't a lot of information out there about how to stay sane, balanced, and calm in the midst of this pandemic. So that's what this special episode is all about. We've brought in two highly qualified experts: Dr. Luana Marques, an anxiety specialist from Harvard, and Jay Michaelson, a meditation teacher (who also happens to be a lawyer, journalist, and rabbi). We discuss practical tips for handling the fear, uncertainty, and denial that is arising for so many of us right now.Dr. Luana Marques' website: http://www.luanamarquesphd.com/ Jay Michaelson's website: https://www.jaymichaelson.net/Email address for health care workers who want free access to the app: care@tenpercent.comBuzzfeed article: https://www.buzzfeednews.com/article/annehelenpetersen/coronavirus-prevention-what-to-do-how-to-help

Many of us can feel burnt out, tired or stretched too thin. It can be hard to balance everything on our plates, especially in work environments that require long hours and multi-tasking. But Alex Soojung-Kim Pang says that overworking can actually hinder productivity, and that working less can help you get more done. After struggling to deal with the pressure of numerous projects as a technology forecaster and consultant, Pang took a sabbatical at Microsoft Research in Cambridge. He realized that he had accomplished more in just a few short months than he typically did at work. Now, Pang challenges the relationship we have with work, claiming that cramming in all those overtime hours is not beneficial to the mind and body. He says working too hard blocks creative flow and has negative effects on quality. Pang discusses how he came to this realization and how it can be applied to your life.Plug Zone Website: http://www.askpang.com/ Website: http://www.strategy.rest/ Books: https://www.amazon.com/Alex-Soojung-Kim-Pang/e/B001KHJ91I Twitter: https://twitter.com/askpangYung Pueblo featured on ABC's Nightline https://abcnews.go.com/Nightline/video/yung-pueblo-instagram-people-heal-happier-life-69352620Full Show notes: www.tenpercent.com/podcast-episode/Alex-Soojung-Kim-Pang-230Jeff Warren Retreats: https://jeffwarren.org/event/fidgetyskeptics-california/ https://jeffwarren.org/event/how-to-guide-meditation/ https://jeffwarren.org/event/omegaretreat/Ten Percent Happier Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4Have a question for Dan? Leave us a voicemail: 646-883-8326

Stephen Batchelor is a Buddhist teacher who takes an unconventional approach to the practice. He was more of a scholar, studying logic and philosophy rather than mantras and deities. In his early life, Stephen traveled to India and met the Dalai Lama, which led him to become a monk who practiced Tibetan Buddhist tradition. Throughout his practice, Stephen felt torn between reason and faith, which ultimately resulted in his secular approach to Buddhism. He follows it as an ever-changing awakening rather than as a religious belief. Stephen eventually transitioned from Tibetan to Zen practice, as he was drawn by the meditation and existential questions of the world. He says keeping an open and questioning mind is key to the practice, and Zen frees the mind from what holds it back, allowing creativity and the ability to embark on the arts. Stephen says that though it’s important to have a sense of where the Buddhist teachings come from, we shouldn’t get stuck trying to preserve or replicate something that has survived for hundreds of years already. Instead, we should take the risk of translating the insights of these traditions into new forms of language, expression and art form that engage with our modernity.Plug Zone Podcast Audience Survey: www.tenpercent.com/survey Dan’s Documentary: Guardians of the Amazon: https://www.youtube.com/watch?v=BdTAbgPQuNIStephen Batchelor Website: https://www.stephenbatchelor.org/index.php/en/ The Art of Solitude: https://www.amazon.com/gp/product/0300250932/ Books: https://www.amazon.com/Stephen-Batchelor/e/B000ARBI4K Mara Opera: Santa Fe New Mexico, Thursday 5th of March with Stephen Batchelor https://santafevipassana.org/wp-content/uploads/2020/02/Mara-flyer.pdfFull Show Notes: http://tenpercent.com/podcast-episode/stephen-batchelor-229Ten Percent Happier Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4Have a question for Dan? Leave us a voicemail: 646-883-8326

Valerie Brown grew up in poverty in Brooklyn, New York. When she was a teenager, her mother passed away and her father left her to fend for herself. Valerie was forced to become an adult before anyone should have to. She put herself through school, becoming a successful lawyer and lobbyist before realizing that she had been running away from something her whole life. She had been trying to escape her past. Even with all of her success and overcoming hardships, Valerie still found herself unhappy and unfulfilled. That’s when she found mindfulness and meditation. With a new clarity in life, she no longer felt the need to run away because she could now happily live in the present. Valerie is now a leadership coach, educator and retreat leader, helping those in need of clarity in their lives. Though she loves to help everyone, Valerie focuses on people of color who face adversity. Plug Zone Website: www.leadsmartcoaching.com Books: www.amazon.com/Valerie-Brown/e/B00MDBD72M El Camino de Santiago in Spain Pilgrimage: https://www.leadsmartcoaching.com/services/pilgrimage-art-sacred-travel/Ten Percent Happier Plugs Podcast show-notes: www.tenpercent.com/podcast-episode/valerie-brown-228 Podcast Survey: www.tenpercent.com/survey Event with Dan at New York Press Club: https://www.nypressclub.org/in-conversation-with-10-happiers-dan-harris-on-march-4-2020/Ten Percent Happier Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4Have a question for Dan? Leave us a voicemail: 646-883-8326

Rhonda V. Magee is a Professor of Law at the University of San Francisco and an internationally-recognized thought and practice leader focused on integrating mindfulness into higher education, law and social change work. Born in North Carolina in 1967, Rhonda experienced a childhood of significant trauma and challenge. Yet, she was gifted with the insight that through a life of caring engagement, self-development, and service with others, she could find a way up and out. She has dedicated her life to healing and teaching in ways that support others in a journey to wholeness and justice. A student of a variety of Buddhist and other wisdom teachers, including Norman Fischer, Joan Halifax and Jon Kabat-Zinn, she trained as a mindfulness teacher through the Oasis Teacher Training Institute of the University of Massachusetts Center for Mindfulness. She teaches mindfulness-based interventions, awareness, and compassion practices from a range of traditions.Plug Zone Website: https://www.rhondavmagee.com/ Book: https://www.amazon.com/Inner-Work-Racial-Justice-Transforming-ebook/dp/B07PLDQFYR Twitter: @rvmageeShow Notes Page https://www.tenpercent.com/podcast-episode/rhonda-v-magee-227Ten Percent Happier Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4Have a question for Dan? Leave us a voicemail: 646-883-8326

Yung Pueblo (Diego Perez) grew up in poverty after his family immigrated from Ecuador to Boston, Massachusetts. He fell into heavy drugs in his college years, consumed in misery and sadness, before going on his first Vipassana meditation retreat. There, he learned how to accept and embrace change in one’s self, be present in the moment and find joy in both the ups and downs of life. Now a well-known meditator, writer and public speaker, Yung Pueblo uses a plethora of social media platforms to help others on their own journeys towards a free life.Plug Zone Website: http://yungpueblo.com/ Book - Inward: https://www.amazon.com/Inward-Yung-Pueblo/dp/1449495753 Instagram: https://www.instagram.com/yung_pueblo Twitter: https://twitter.com/YungPuebloTen Percent Happier Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4Have a question for Dan? Leave us a voicemail: 646-883-8326

Sonja Lyubomirsky has been studying human happiness for 30 years. As a professor at the University of California Riverside, her research has centered around things people can do to become happier. In this episode she talks about her findings, including the power of social connection and how that might just be the key ingredient to happiness. She also talks about how we can increase our level of social connection.Show notes: www.tenpercent.com/podcast Sonja’s Website: http://drsonja.net/about-sonja/ Sonja’s Books: https://www.amazon.com/Sonja-Lyubomirsky/e/B001JP269S/ Sonja at UC Riverside: https://profiles.ucr.edu/app/home/profile/sonja Sonja on Ten Percent Happier: https://10percenthappier.app.link/0E69lbTsH3Check out the new Ten Percent Happier course on Health Habits with Kelly McGonigal and Alexis Santos: WWW.TENPERCENT.COM/HABITSIn the App: https://10percenthappier.app.link/gAd07mXoo2References in the show: Quiet: The Power of Introverts in a World That Can't Stop Talking Susan Cain https://www.amazon.com/Quiet-Power-Introverts-World-Talking/dp/0307352153 Nick Epley, research on talking to strangers on the train https://www.nicholasepley.com/publications Liz Dunn - UBC Barrista researcher https://dunn.psych.ubc.ca/curriculum-vitae-2/publications/ Ed Dieiner - https://eddiener.com/ Barb Frederickson - Love 2.0 https://www.positivityresonance.com/ Dacher Keltner - UC Berkley https://psychology.berkeley.edu/people/dacher-keltner Ken Sheldon https://psychology.missouri.edu/people/sheldon Susan Nolen-Hoeksema https://www.amazon.com/Susan-Nolen-Hoeksema/e/B001H6IJH2 Martin Seligman - UPenn Positive Psychology https://ppc.sas.upenn.edu/people/martin-ep-seligman Mihaly Csikszentmihalyi - Flow https://www.amazon.com/Flow-Psychology-Experience-Perennial-Classics/dp/0061339202 Lisa Walsh - Expressing gratitude on the other person https://www.lisacwalsh.com/ Nial Bolger - Columbia (visible versus invisible social support) https://psychology.columbia.edu/content/niall-bolger Ezra Klein’s Podcast with Allison Gopnick https://www.vox.com/podcasts/2019/6/13/18677595/alison-gopnik-changed-how-i-think-about-love)Ten Percent Happier Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4Have a question for Dan? Leave us a voicemail: 646-883-8326

Being open to the feelings of anxiety and fear can be terrifying, but Tara Brach, a clinical psychologist and founder of the Insight Meditation Community of Washington, DC, has a method to guide us through our most difficult emotions. In this episode Brach details how her method, which goes by the acronym R.A.I.N., provides steps to help us face and process our own emotions. She has made strides within the meditation community by weaving together western psychology insights with meditation to begin the emotional healing process. Brach received her Ph.D. in clinical psychology and completed a five-year Buddhist teacher training program at the Spirit Rock Meditation Center. She leads silent meditation retreats, has numerous publications and a weekly podcast. She is the author of Radical Acceptance, True Refuge, and her most recent publication, Radical Compassion: Learning to Love Yourself and Your World with the Practice of R.A.I.N.Plug Zone Website: https://www.tarabrach.com/ Podcast: https://www.tarabrach.com/talks-audio-video/ Books: https://www.amazon.com/l/B001KE8BHO?_encoding=UTF8&redirectedFromKindleDbs=true&ref_=ntt_athr_dp_pel_1&rfkd=1&shoppingPortalEnabled=true Radical Compassion Challenge: https://www.tarabrach.com/calendar/radical-compassion-challenge-free-10-day-online-event/Have a question for Dan? Leave us a voicemail: 646-883-8326

Jon Kabat-Zinn has been a key player bringing mindfulness meditation to the mainstream. In 1979, he introduced the now world-renowned Mindfulness-Based Stress Reduction program, a meditation therapy used to treat a variety of illnesses. In this episode, Kabat-Zinn talks about the importance of awareness and why now, more than ever, having awareness and being present in each moment is vital. He says meditation doesn't end when you get off the cushion. Rather, we should view every moment in life as a meditative practice.Plug Zone Jon Kabat-Zinn’s Website: https://www.mindfulnesscds.com/ Books: https://www.mindfulnesscds.com/pages/books-by-jon-kabat-zinn Previous podcast: https://www.tenpercent.com/podcast-episode/jon-kabat-zinn-75Podcast References Spaceship Earth by Buckminster-Fuller: https://www.amazon.com/Operating-Manual-Spaceship-Buckminster-Fuller/dp/3037781262 Calmer Choice on Cape Cod: https://calmerchoice.org/ MIT Study of mindfulness with middle school children: http://news.mit.edu/2019/mindfulness-mental-health-benefits-students-0826 Jon Kabat-Zinn Forward for “Current Opinion in Psychology”: https://www.sciencedirect.com/science/article/pii/S2352250X19300211?via%3Dihub Ram Dass: https://www.ramdass.org/Ten Percent Happier Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4Have a question for Dan? Leave us a voicemail: 646-883-8326

While in medical school in the mid-90's, Alexis Santos found himself in the midst of a spiritual crisis. At one of the top medical schools in the country, he felt unfulfilled and disillusioned by the stress and unhappiness around him and in his fellow students. After two years, he changed course and travelled to India, where he was first introduced to insight meditation on a 10-day retreat in the S.N. Goenka tradition. Interested to deepen his meditation practice, he happened across Sayadaw U Tejaniya, an unknown meditation teacher in Burma at the time. Recognizing his good fortune, Alexis decided to stay on, where he ordained as a Buddhist monk for two years. At the encouragement of Sayadaw U Tejaniya, Alexis began teaching and in 2016 he completed the Spirit Rock/Insight Meditation Society teacher training program with Joseph Goldstein, Jack Kornfield and others. He now teaches meditation retreats at centers throughout North America, Europe and Australia. In this episode, the conversation gets an interesting start with Alexis sharing his views on sleepiness and meditation, and then moving on to his time in Burma with Sayadaw U Tejaniya, the masculine and feminine approach to meditation and habit formation and how to use all our waking hours to practice meditation in daily life.Website: https://www.alexissantos.io/about Alexis courses in the app: https://10percenthappier.app.link/Alexis-Santos Alexis Santos on Dharma Seed: https://dharmaseed.org/teacher/525/Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4Ten Percent Happier Discount: www.tenpercent.com/2020Have a question for Dan? Leave us a voicemail: 646-883-8326

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/IpETZ7CAX1Plug Zone-- Book: Why We Sleep, https://www.amazon.com/dp/1501144316 Website: https://www.sleepdiplomat.com/ Twitter: https://twitter.com/sleepdiplomat?lang=enPodcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4Have a question for Dan? Leave us a voicemail: 646-883-8326

Dan shares four best practices to help you build and keep up the meditation habit.Join the Free New Years Meditation Challenge: https://10percenthappier.app.link/IpETZ7CAX1Have a question for Dan? Leave us a voicemail: 646-883-8326

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/IpETZ7CAX1Plugzone: 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=1000453700663Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4

For as long as she can remember, Kelly McGonigal has felt motivated to understand the causes of pain and suffering and find ways to relieve them. This motivation led her to pursue a career in psychology and cultivate a meditation practice. In this episode Kelly talks about the types of meditation that have the biggest impact for her and how she integrates them into her daily life. She also discusses her new book, "The Joy of Movement," which she hopes will help change the negative perceptions some have about exercise. Calling her book a love letter to movement and human nature, she believes movement can help us access the positive states of bliss, joy, hope, and connection. She also offers practical tips for building healthy habits.Check out the new Ten Percent Happier course on healthy habits with Kelly McGonigal: http://www.tenpercent.com/habits (App: https://10percenthappier.app.link/gAd07mXoo2)Plugzone: - Website: http://kellymcgonigal.com/ - "The Joy of Movement": https://www.amazon.com/Joy-Movement-exercise-happiness-connection-ebook/dp/B07Q4LY2CV - Previous Books: http://kellymcgonigal.com/books - TED Talk: How to make stress your friend https://www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend?language=en - Instagram: https://www.instagram.com/kellymariemcgonigal/ - Facebook: https://www.facebook.com/kellymcgonigalauthor/Books mentioned: "Fearless Heart": https://www.amazon.com/Fearless-Heart-Courage-Compassionate-Transform/dp/1101982926Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4Have a question for Dan? Leave us a voicemail: 646-883-8326

Nikki Mirghafori has been an Artificial Intelligence scientist for nearly three decades. She never intended to become a Buddhist teacher, but after establishing herself in her AI career, she devoted her time to extensive meditation training. She now teaches Dharma internationally. In this fascinating discussion, Nikki details her extraordinary life experiences. From growing up in Iran during the Iran-Iraq War, to writing a thank you letter to a tick that gave her Lyme disease. She talks about her meditation practice today and how it has evolved from when she first started. And she dives into the process and benefits of one of her more challenging teachings, the Mindfulness of Death.Plugzone:Nikki's Website: https://www.nikkimirghafori.com/ The Most Venerable Pa-Auk Tawya Sayadaw Bhaddanta Acinna: https://www.paaukforestmonastery.org/about-us Podcast Episode #10 Leigh Brasington: https://podcasts.apple.com/my/podcast/10-leigh-brasington/id1087147821?i=1000367352158Ten Percent Happier Gift: https://www.tenpercent.com/giftTen Percent Happier Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4Have a question for Dan? Leave us a voicemail: 646-883-8326

Norman Fischer is a poet, writer, and Zen priest who has dedicated his life to studying, practicing and teaching Zen Buddhism. After graduating from the Iowa Writers' Workshop, he moved to San Francisco to learn how to practice meditation in the Soto Zen tradition. He spent decades studying the practice and serving the temple at the San Francisco Zen Center, where he went on to serve as the co-abbot from 1995-2000. After retiring as co-abbot, he founded the Everyday Zen Foundation where he continues to offer teachings and lead retreats. In this episode, Norman discusses with Dan the importance of expanding the way we think about ourselves and the world we live in because, he says, we are drowning in the limitations we've collectively set for ourselves and the ways we live in the world. The theme of the reflections in this episode come from Norman's new book titled "The World Could Be Otherwise."Plugzone: Website: https://www.normanfischer.org/ Everyday Zen Foundation: http://www.everydayzen.org/The World Could Be Otherwise: Imagination and the Bodhisattva Path: https://www.amazon.com/World-Could-Otherwise-Imagination-Bodhisattva/dp/161180504XOther books mentioned in this conversation: The Order of Time by Carlo Rovelli: https://www.amazon.com/Order-Time-Carlo-Rovelli/dp/073521610XTen Percent Happier Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4Have a question for Dan? Leave us a voicemail: 646-883-8326

Elizabeth Stanley has a long history of stress and trauma. In this episode she talks about the adversities she has suffered, which include a near death experience and losing her eyesight for extended periods of time from contracting Lyme disease while serving in the military. After decades of "powering through" and not dealing with her difficult emotions, she reached a breaking point. That's when her healing journey began and she found meditation, sitting multiple long retreats. Stanley has since created a resilience training program, called Mindfulness-based Mind Fitness Training, that she has taught to military troops and to people working in high-stress situations. Her book, "Widen the Window," offers tools on thriving during stress and recovering from trauma.Plugzone: Website: https://elizabeth-stanley.com/ "Widen the Window": https://www.amazon.com/Widen-Window-Training-Thrive-Recover/dp/0735216592Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4Have a question for Dan? Leave us a voicemail: 646-883-8326

Thubten Chodron was born in Chicago and grew up near Los Angeles. She felt her life's calling was to help others, so she became a teacher, landing her first job in the inner-city schools of Los Angeles. Looking for something to do during summer break, she saw a flyer for a meditation course being taught by two Tibetan Lamas. Little did she know, taking this course would change the trajectory of her life. The teaching that resonated with her most was about setting motivations. She realized that though she was doing good things in her life, the motivations she had for doing them were self-centered. Chodron wanted to dedicate her life to living selflessly and with altruistic intentions. She felt the only way she could do that was to let go of her worldly attachments, including her marriage, and become a Buddhist nun. She believes we all have the potential to be happy and live altruistically, but we get in our own way. In this episode, Chodron offers her thoughts on how to set selfless motivations as we live our everyday lives.Plugzone: Personal Website: https://thubtenchodron.org/ Sravasti Abbey: https://sravastiabbey.org/ YouTube Channel: https://www.youtube.com/user/sravastiabbeyBooks: The Compassionate Kitchen: Buddhist Practices for Eating with Mindfulness and Gratitude https://www.amazon.com/Compassionate-Kitchen-Practices-Mindfulness-Gratitude/dp/1611806348Other book titles by Thubton Chodron: https://www.amazon.com/Thubten-Chodron/e/B000APM652

Kittisaro graduated from Princeton as a Rhodes Scholar and went on to Oxford before going to Thailand to ordain with Ajahn Chah in 1976. He was a monk for 15 years. Thanissara started Buddhist practice in 1975, decided to ordain after meeting Ajahn Chah and spent 12 years as a Buddhist nun. They had known each other for years when they fell in love in 1991. They decided to leave the order so they could be together and were married the following year. They have gone on to become co-founders of Dharmagiri Sacred Mountain Retreat in South Africa and co-authors of Listening to the Heart: A Contemplative Guide to Engaged Buddhism. They are Guiding Teachers of Sacred Mountain Sangha, on the Spirit Rock Teacher Council, and are Core Teachers at Insight Meditation Society. In a wide ranging interview, they discuss their practice and how their monastic lives have prepared them for their life in a relationship.Plug Zone Website: http://sacredmountainsangha.org/ Books Listening to the Heart: A Contemplative Journey to Engaged Buddhism: https://www.amazon.com/Listening-Heart-Contemplative-Journey-Buddhism/dp/1583948392 Time to Stand Up: An Engaged Buddhist Manifesto for Our Earth -- The Buddha's Life and Message through Feminine Eyes https://www.amazon.com/Time-Stand-Up-Buddhist-Manifesto/dp/158394916XHave a question for Dan? Leave us a voicemail: 646-883-8326

Psychotherapist and New York Times bestselling author Esther Perel is recognized as one of today’s most insightful and original voices on modern relationships. Perel provides her insight on such topics as: how to make a relationship work in today’s society, the real reasons why we cheat, and how political or economic shifts can affect our relationships. Her celebrated TED talks on relationships have garnered more than 28 million views and her international bestseller Mating in Captivity: Unlocking Erotic Intelligence became a global phenomenon translated into 25 languages.Plug Zone Website, Newsletter and Blog: https://www.estherperel.com/ Podcast: Where Should We Begin? with Esther Perel: https://podcasts.apple.com/us/podcast/where-should-we-begin-with-esther-perel/id1237931798 Podcast: How’s Work? With Esther Perel: https://open.spotify.com/show/0P13JasQfVZ1RiDCMZMYNU Book: Mating in Captivity: Unlocking Erotic Intelligence: https://www.amazon.com/Mating-Captivity-Unlocking-Erotic-Intelligence/dp/0060753641 Book: The State of Affairs: Rethinking Infidelity: https://www.estherperel.com/store/the-state-of-affairs TED Talk: Rethinking infidelity… a talk for anyone who has ever loved https://www.ted.com/talks/esther_perel_rethinking_infidelity_a_talk_for_anyone_who_has_ever_loved?language=en TED Talk: The secret to desire in a long-term relationship: https://www.ted.com/talks/esther_perel_the_secret_to_desire_in_a_long_term_relationship?language=en The Future of Love, Lust, and Listening: SXSW 2018: https://www.sxsw.com/interactive/2018/esther-perel-interactive-keynote-at-sxsw-2018-video/ Relationship Skills and Workplace Dynamics at SXSW 2019: https://www.sxsw.com/interactive/2019/esther-perel-on-relationship-skills-and-workplace-dynamics-at-sxsw-2019-video/ Instagram: @estherperelofficial Twitter: @EstherPerel Facebook: @esther.perel, https://www.facebook.com/esther.perel/Have a question for Dan? Leave us a voicemail: 646-883-8326

Our guest this week is Alicia Menendez, an award-winning journalist, who finds herself in a common position for many women: caring way too much about what others think of her. Be nice, but not too nice. Be successful, but not too successful. Just be likeable, whatever that means. In the workplace strong women are often criticized for being cold, while warm women may be seen as pushovers. In her just released book, The Likeability Trap, and in our conversation, she discusses this issue and explains how and why both men and women should combat it.Plug Zone The Likeability Trap: https://www.amazon.com/Likeability-Trap-Break-Free-Worth/dp/0062838768 Website: http://aliciamenendez.com/ Twitter: @AliciaMenendez Instagram: @aliciamenendezxo Facebook: @AliciaMenendezTVAn Evening with Joseph Goldstein and Dan Harris: Staying Sane in a Crazy World https://www.nyimc.org/event/an-evening-with-joseph-goldstein-and-dan-harris-staying-sane-in-a-crazy-world/Episode References Psychological Safety / What Google Learned From Its Quest to Build the Perfect Team: https://www.nytimes.com/2016/02/28/magazine/what-google-learned-from-its-quest-to-build-the-perfect-team.htmlTHE FIVE INVITATIONS: Discovering What Death Can Teach Us About Living Fully https://fiveinvitations.com/the-book/WeCroak: https://www.wecroak.com/Ten Percent Happier Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4Have a question for Dan? Leave us a voicemail: 646-883-8326

Brian Grazer is a Hollywood giant! He’s made more than 100 films including Splash, Apollo 13 and the best-picture-winning A Beautiful Mind. He tells Dan this week how he has used his own curiosity in others to build powerful relationships. He takes us back to when he was a law clerk at Warner Bros. delivering papers to the biggest names in Hollywood and how he was able to overcome personal obstacles to strike up conversations he would turn into connections. Grazer also discusses how he uses transcendental meditation to calm feelings of anxiety and fear. We also discuss his latest book, Face to Face: The Art of Human Connection, his secrets on how to engage with others, and the importance of eye contact is when it comes to building relationships.Plug Zone Face to Face: https://www.amazon.com/Eye-Contact-Power-Personal-Connection/dp/1501147722 A Curious Mind: http://www.grazeriscurious.com/ Social: @BrianGrazerAn Evening with Joseph Goldstein and Dan Harris: Staying Sane in a Crazy World https://www.nyimc.org/event/an-evening-with-joseph-goldstein-and-dan-harris-staying-sane-in-a-crazy-world/Dan’s Book Recommendations: https://www.tenpercent.com/reading Ten Percent Happier Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4Have a question for Dan? Leave us a voicemail: 646-883-8326

Dr. Susan Pollak found refuge in meditation at a young age, introduced to it by a family member. Describing herself as an anxious and neurotic kid, she noticed how meditation offered her some relief. Pollak has remained fascinated with meditation ever since. She earned degrees in comparative religion and psychology, becoming a psychologist, and for decades she has been integrating the practice of mediation into psychotherapy. In her new book, “Self-Compassion for Parents,” she explains why parents need to care for themselves first in order to provide the best care for their children. For those short on time, she’s created meditation practices that take just a few minutes and she explains how even small moments of mindfulness can make a big difference.Plug Zone The Institute for Meditation and Psychotherapy: http://meditationandpsychotherapy.org/ Center for Mindfulness and Compassion: https://www.chacmc.org/ The Art of Now Blog: https://www.psychologytoday.com/us/blog/the-art-now Website: https://www.drsusanpollak.com/ Self-Compassion for Parents: https://www.amazon.com/Self-Compassion-Parents-Nurture-Caring-Yourself/dp/1462533094 Additional Books: https://www.drsusanpollak.com/books.phpAddiction-Related Judson Brewer, MD, PhD (Habit Change): https://www.brown.edu/public-health/mindfulness/people/judson-brewer-md-phd G. Alan Marlatt (Addictive Behaviors): http://depts.washington.edu/abrc/marlatt.htm Jessica Morey Inward Bound Mindfulness Education (iBme): https://ibme.com/Ten Percent Happier Podcast Insiders Feedback Group https://10percenthappier.typeform.com/to/vHz4q4***VOICEMAILS*** Have a question for Dan? Leave us a voicemail: 646-883-8326

Self-compassion may not be your strong suit, but with this introductory training, you’ll develop more resilience, kindness, and ease in life.Plug Zone https://self-compassion.org/category/exercises/#guided-meditations

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

Self-Compassion may not be your strong suit, but with this introductory training, you’ll develop more resilience, kindness and ease in life.Plug Zone See Yourself Compassionately: https://10percenthappier.app.link/ZHqOD1TNv0 Jessica Morey Meditations on the Ten Percent Happier App: https://10percenthappier.app.link/weTJGm1Nv0

Dr. Sydney Spears is a professor at the University of Kansas School of Social Welfare and holds a PhD in Clinical Social Work from Smith College. As a woman of color, she tells us she has experienced layers of oppression and discrimination. Looking for a way to make sense of these experiences, and the difficult emotions she felt because of them, she became interested in meditation. Through her mindfulness practice she realized her identity did not need to be defined by the social constructs society often uses to discriminate. She found comfort in knowing that while she may not be able to control her external experiences, no one could affect her internal peace. Now she teaches the concept of mindful self-compassion to help others come to this same realization.Plug Zone Website: https://midlifeateasecounseling.com/ Twitter: @MidlifeAtEase Midwest Alliance for Mindfulness: https://mindfulness-alliance.org/***VOICEMAILS*** Have a question for Dan? Leave us a voicemail: 646-883-8326

Bonus Meditation with Sharon Salzberg, Self-CompassionPlug ZoneSelf-Compassion Meditation: https://10percenthappier.app.link/pRxEZhPgk0 Sharon Salzberg Courses & Meditations on the Ten Percent Happier App: https://10percenthappier.app.link/NOCqrWwik0

We are all guilty at times of taking on too much. Our guest this week, Jocelyn K. Glei, explains some of the benefits of taking a step back. She discusses the importance of slowing things down to prevent burnout and boost creativity. She’s written about maximizing potential and managing each day. Her most recent book is Unsubscribe: How to Kill Email Anxiety, Avoid Distractions, and Get Real Work Done.Plug Zone Website: https://jkglei.com/ Hurry Slowly Podcast: https://hurryslowly.co/ Course: https://reset-course.com/ Books: https://www.amazon.com/Jocelyn-K-Glei/e/B00BSX6EJE/ref=dp_byline_cont_book_1 Twitter: @jkglei***VOICEMAILS*** Have a question for Dan? Leave us a voicemail: 646-883-8326

Life is already complicated enough. Meditation doesn’t have to be, if we learn to be simple and easy.Plug Zone Be Simple & Easy: https://10percenthappier.app.link/6WVKqYJV6Z Joseph Goldstein Courses & Meditations on the Ten Percent Happier App: https://10percenthappier.app.link/x9Q0TCy36Z

One of the first American Vipassana teachers and the co-founder of Insight Meditation Society, Joseph Goldstein, is a highly recognized name to many in western meditation. He has studied and practiced various forms of Buddhist meditation under world renowned teachers from India and he has led, and continues to lead, numerous insight and loving-kindness meditation retreats worldwide. Goldstein shares his abundance of knowledge on insight meditation, the confusion between attention and mindfulness, ethical frameworks and provides clarity on various terms such as the awakened mind, checking the attitude of the mind, in-order-to mind and more. Currently, Goldstein is a meditation teacher at the Insight Meditation Society in Barre, Massachusetts as well as on the Ten Percent Happier app. He is also the author of numerous publications such as Mindfulness: A Practical Guide to Awakening and One Dharma: The Emerging Western Buddhism.Plug Zone Insight Meditation Society: https://www.dharma.org/teacher/joseph-goldstein/ Joseph Goldstein Courses & Meditations on the Ten Percent Happier App: https://10percenthappier.app.link/x9Q0TCy36Z New York Insight December 5th Event: https://www.nyimc.org/event/an-evening-with-joseph-goldstein-and-dan-harris-staying-sane-in-a-crazy-world/ Bonus Meditation: Be Simple & Easy: https://10percenthappier.app.link/6WVKqYJV6Z Jeff Warren November Meditation Retreat: https://jeffwarren.org/event/fidgetyskeptics-northcarolina-2/***VOICEMAILS*** Have a question for Dan? Leave us a voicemail: 646-883-8326

David Fajgenbaum, a young, promising medical student, could not have imagined he would become a patient in the same hospital he was serving his residency. After being diagnosed with a very rare illness, he came close to death on multiple occasions. In the throes of one encounter, he promised himself that if he survived, he would make a difference in the fight against this disease. Through his research, he found a drug that he believes has helped him into remission. In the wake of his bouts, he has chosen to live his life "on overtime," time that he is extremely lucky to have, gifting him a unique perspective on living we can all learn from. Fajgenbaum is the Co-Founder and Executive Director of the Castleman Disease Collaborative Network and leads the Castleman Research Program at Penn Medicine. He is the author of Chasing My Cure which details his journey of going from a college athlete, living a healthy life to being diagnosed, and the hurdles he had overcome with love, determination and faith.Plug Zone Actively Moving Forward (AMF): https://healgrief.org/ The Castleman Disease Collaborative Network (CDCN): https://cdcn.org/ Book: https://chasingmycure.com/ Twitter: @DavidFajgenbaum Facebook: @davidfajgenbaum, https://www.facebook.com/davidfajgenbaum/***VOICEMAILS*** Have a question for Dan? Leave us a voicemail: 646-883-8326

As far as meditation teachers go, they don't come more highly regarded than our guest this week, Jack Kornfield. Kornfield trained as a Buddhist monk in the monasteries of Thailand, India and Burma. He has taught meditation internationally since 1974 and is one of the key teachers to introduce Buddhist mindfulness practice to the West. You might think this meditation master is unflappable, but you would be mistaken. Kornfield discusses how he, one of the preeminent teachers in the field, still encounters difficult times, including how his marriage ended in divorce. He also delves into the role psychedelics play in the mindfulness movement.Plug Zone Website: https://jackkornfield.com/ Books: https://jackkornfield.com/books-audio-programs/ Podcast: https://podcasts.apple.com/us/podcast/heart-wisdom-with-jack-kornfield/id923017416 Twitter: @JackKornfield Facebook: @jkornfield, https://www.facebook.com/jkornfield/***VOICEMAILS*** Have a question for Dan? Leave us a voicemail: 646-883-8326

For Christine Porath, meditation was one way of coping with a toxic work environment. Her own experience, paired with watching her father suffer a serious health scare tied to his own harmful workplace atmosphere, led to her interest in researching civility in the workplace. She shares with us her findings, such as how working with uncivil co-workers can drive down morale as well as performance, and she presents data on the real-world financial consequences of incivility in the workplace. Porath is the author of "Mastering Civility: A Manifesto for the Workplace" and co-author of "The Cost of Bad Behavior."Plug Zone Website: http://www.christineporath.com/ Books: https://www.amazon.com/Christine-Porath/e/B01NCOGEER%3Fref=dbs_a_mng_rwt_scns_share Twitter: @PorathC Ted Talk: https://www.ted.com/talks/christine_porath_why_being_nice_to_your_coworkers_is_good_for_business***VOICEMAILS*** Have a question for Dan? Leave us a voicemail: 646-883-8326

Peter Attia is the founder of Attia Medical, PC, a medical practice focusing on the applied science of longevity. In other words, his practice aims to increase the length of one's life, while simultaneously improving the quality. He explains how happiness, or emotional well-being, can help accomplish both and he recommends meditation as one way to achieve that emotional well-being. He knows this first hand; emotionally describing the personal struggles he overcame to transform himself into the person he is today. Discussing both his personal and professional beliefs he tells Dan, "Even If being happier didn't extend your life one day, even if it shortened your life a day, wouldn't it be worth it?"Plug Zone Website: https://peterattiamd.com/ The Peter Attia Drive Podcast: https://peterattiamd.com/podcast/ Facebook, Twitter, Instagram: @PeterAttiaMD***VOICEMAILS*** Have a question for Dan? Leave us a voicemail: 646-883-8326

Bonus Meditation with Sharon Salzberg, Walking Meditation

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

World-renowned meditation teacher Sharon Salzberg recently faced a very serious health scare and a true test of her decades of practice. In this very candid conversation Sharon tells us what happened to her, how her mindfulness training took over to help her get through the crisis and the lessons she learned coming perilously close to death.Plug Zone Website: https://www.sharonsalzberg.com/ Social Media: @sharonsalzbergTen Percent Happier Resources Loving-kindness + Walking meditation: https://10percenthappier.app.link/cnjzzwHvhX***VOICEMAILS*** Have a question for Dan? Leave us a voicemail: 646-883-8326

Patrick Dempsey is not just a pretty face. Sure he's widely known for playing McDreamy, aka Dr. Derek Shepherd, on ABC’s Grey's Anatomy, but that hardly scratches the surface. A meditator since the 1980's, he's used the practice to find the right state of mind for both his acting and professional race car driving. He's even traveled to India to further his practice. His mental training proved valuable during his mother’s battle with ovarian cancer, and he has since been inspired to start the Dempsey Center, which "makes life better for people managing the impact of cancer." In this enlightening conversation, he explains how mindfulness is a driving force in every aspect of his life.Plug Zone The Dempsey Center: https://www.dempseycenter.org/ The Dempsey Challenge: https://www.dempseycenter.org/dempsey-challenge/***VOICEMAILS*** Have a question for Dan? Leave us a voicemail: 646-883-8326

On March 19th of last year, Dean Valoras' life changed forever. That is the day he lost his teenage daughter Alexandra to suicide. Alexandra was an intelligent, successful, highly-motivated high school student. Externally she appeared happy and excited for the future, but that did not match how she felt internally. Alexandra kept secret journals where she wrote about feeling like a failure. In this episode, Dean shares the story of Alexandra in hopes of helping others and he discusses his meditation practice and other tools he’s using to help him move forward.Suicide Prevention Resources: http://www.bethe1to.com/If you are struggling with thoughts of suicide or worried about a friend or loved one help is available. Call the National Suicide Prevention Lifeline at 1-800-273-8255 [TALK], or text TALK to 741-741 or visit suicidepreventionlifeline.org - for free confidential emotional support 24 hours a day 7 days a week. Even if it feels like it – you are not alone.If a person says they are considering suicide: Take the person seriously Stay with them Help them remove lethal means Call the National Suicide Prevention Lifeline at 1-800-273-TALK (8255) Text TALK to 741741 to text with a trained crisis counselor from the Crisis Text Line for free, 24/7 Escort them to mental health services or an emergency roomPlug Zone Dean Valoras Blog: https://rocktherisingblue.wordpress.com/ CBS Sunday Morning Special: https://www.cbsnews.com/news/a-lost-girls-diary-alexandra-valoras/Ten Percent Happier Meditation Joseph Goldstein's Self Compassion: https://10percenthappier.app.link/rl7xRtFOiX***VOICEMAILS*** Have a question for Dan? Leave us a voicemail: 646-883-8326

Human beings are wired for social connection. Sadly, thanks in large part to the internet, mobile phones and social media, we are seeing an increase in social isolation. Zen teacher and psychotherapist Koshin Paley Ellison refers to this diminishing of social interaction and intimacy with other individuals as Zombieland. In our conversation, and in his book "Wholehearted: Slow Down, Help Out, Wake Up," he hopes to help others rediscover their values and discover a way to truly live life to the fullest.Plug Zone Web: https://zencare.org/ Books: Wholehearted: https://www.amazon.com/Wholehearted-Slow-Down-Help-Wake/dp/1614295255/ref=sr_1_1?crid=KDFHIQH761J0&keywords=wholehearted+slow+down%2C+help+out%2C+wake+up+by+koshin+paley+ellison&qid=1563975290&s=gateway&sprefix=wholehearted%2Caps%2C127&sr=8-1 Awake at the Bedside: https://www.amazon.com/gp/product/1614291195/ref=dbs_a_def_rwt_bibl_vppi_i1 Zencare Podcast: https://podcasts.apple.com/us/podcast/zencare-podcasts/id369948549 Instagram: @koshinpaleyellison Twitter: @koshinpaley Facebook: @koshinpaley***VOICEMAILS*** Have a question for Dan? Leave us a voicemail: 646-883-8326

We all encounter stress, but what we sometimes overlook is that stress can be useful, it is, after all, built into us by evolution. Our guest this week teaches how to distinguish between good and bad stress and how to make it work for us. Modupe Akinola is Associate Professor of Management at Columbia Business School where she conducts research on how certain environments can induce stress and how this stress can impact performance both positively and negatively. It was her own emotional stressors which led her to explore meditation. Quickly recognizing its benefits, Akinola took the plunge and traveled to India to further her practice. Modupe talks about her meditation journey, embracing emotions, unconscious bias and details her research dealing with police officers and bias and the link between depression and creativity.Plug Zone Website: https://www.modupeakinola.com/ LinkedIn: https://www.linkedin.com/in/modupe-akinola-5300b735 Twitter: @ProfAkinolaTen Percent Happier Resources: The new Stress Better course with Modupe Akinola Web: https://www.tenpercent.com/stress App: https://10percenthappier.app.link/stress-better-sms***VOICEMAILS*** Have a question for Dan? Leave us a voicemail: 646-883-8326

If there was such a thing as a mind-ectomy or a mind transplant, our guest this week, Sylvia Boorstein, tells us she would have had it, confiding, "I need a mind that doesn't make up worries about something that didn't even happen yet." She calls herself "a life-long worrier, an inveterate fretter." Yet this very same person is an accomplished author, psychotherapist, Buddhist teacher, co-founding teacher at Spirit Rock Meditation Center and a senior teacher at the Insight Meditation Society in Barre, Massachusetts. Years ago, on her first meditation retreat, she received news that her father had been diagnosed with a form of cancer. She remembers feeling devastated, but not hysterical or overwhelmed. It was in that moment she realized how meditation had prepared her to deal with life's challenges differently. Through her captivating story-telling, Boorstein explains how she has achieved “poise of mind” and is able to manage life more gracefully.Plug Zone Website: http://www.sylviaboorstein.com/ About: http://www.sylviaboorstein.com/about Books: http://www.sylviaboorstein.com/books***VOICEMAILS*** Have a question for Dan? Leave us a voicemail: 646-883-8326

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

Most kids are not spending their time in solitude exploring the abilities of the mind. In that way, Narayan Liebenson was not like most kids. Fascinated with the mind since a young age, she has led a life studying meditation in different traditions. Her training over the past forty years includes study with meditation masters in the Theravada, Zen, and Tibetan traditions. In 1985, Liebenson co-founded the Cambridge Insight Meditation Center, which describes itself as "an urban refuge and teaching center for all who seek inner peace through the liberating practice of Insight Meditation." She is also the author of the recently released book, "The Magnanimous Heart: Compassion and Love, Loss and Grief, Joy and Liberation." In it, and in our discussion, she describes how to move from the "constant squeeze" of suffering to a direct experience of what she calls "enough-ness." We also discuss how that concept relates to the Buddhist teaching of "Hungry ghosts," creatures with huge stomachs and tiny mouths, who always remain hungry.Plug Zone New Book "The Magnanimous Heart: Compassion and Love, Loss and Grief, Joy and Liberation" https://www.amazon.com/Magnanimous-Heart-Compassion-Grief-Liberation/dp/1614294852 Cambridge Insight Meditation Center: https://cambridgeinsight.org/about/teachers/ To donate to the Cambridge Insight Meditation Center: https://cambridgeinsight.org/generosity/unrestricted-gift-dana/Ten Percent Happier Meditation – Oren Jay Sofer's Practicing Kindness: https://10percenthappier.app.link/3nu2IRiOiX***VOICEMAILS*** Have a question for Dan? Leave us a voicemail: 646-883-8326

Jerry Colonna is the CEO and co-founder of Reboot.io, an executive coaching and leadership development firm committed to the notion that better humans make better leaders. For nearly 20 years, he has used the knowledge gained as an investor, executive, and board member for more than 100 organizations to help entrepreneurs and others lead with humanity, resilience, and equanimity. Colonna is a certified professional coach, who draws on a wide variety of experiences to help clients design a more conscious life and make needed changes to improve their performance and satisfaction.Plug Zone Company: https://www.reboot.io/ Book: Reboot: Leadership and the Art of Growing Up: https://www.rebootbyjerry.com/ Event at the Rubin Museum with Dan Harris & Jerry Colonna 7/10 https://rubinmuseum.org/events/event/jerry-colonna-dan-harris-07-10-2019 Twitter: @jerrycolonnaTen Percent Happier Meditation - Sharon Salzberg's Dressing Up The Inner Critic: https://10percenthappier.app.link/2sFkPUVNiX***VOICEMAILS*** Have a question for Dan? Leave us a voicemail: 646-883-8326

Chris Ruane has been a member of the British Parliament for more than 20 years. As a meditation and mindfulness practitioner, he wanted to share the benefits of these practices with his colleagues in government. In 2013, he set up free mindfulness classes in the UK Parliament. Since then, more than 150 British Members of Parliament and peers have received mindfulness training, along with 250 members of their staff. Jamie Bristow serves as Director of The Mindfulness Initiative, which was founded in 2013 to support British politicians in forming the All-Party Parliamentary Group on Mindfulness (MAPPG), a cross party group dedicated to developing public policy on mindfulness in health, education, criminal justice and the workplace. Ruane and Bristow have joined forces to bring mindfulness techniques to legislators around the world, hoping it will lead to more thoughtful decision-making and constructive dialogues between opposing political parties.Plug Zone Chris Ruane Bio: http://oxfordmindfulness.org/people/chris-ruane/ Chris Ruane Email Address: ruanec@parliament.uk Chris Ruane Twitter: https://twitter.com/Chris_RuaneMP Jamie Bristow Twitter: https://twitter.com/jamiebristow The Mindfulness Initiative: https://www.themindfulnessinitiative.org/Ten Percent Happier Meditation - Jeff Warren's Training the Mind: https://10percenthappier.app.link/Sx7HisBOiX***VOICEMAILS*** Have a question for Dan? Leave us a voicemail: 646-883-8326

As a child Annaka Harris suffered from migraines. Searching for ways to cope with that pain, she became curious - wondering "what is this pain" and "where is it coming from?" The line of questioning shifted her perspective and propelled her into a quest of understanding the mystery of consciousness. Harris takes us with her on this quest in our interview and in her book Conscious, which looks at the many definitions of consciousness and challenges long-held assumptions about this complicated concept.The Plug Zone Website: https://annakaharris.com/about/ Conscious: A Brief Guide to the Fundamental Mystery of the Mind: https://annakaharris.com/conscious/ I Wonder: https://annakaharris.com/i-wonder/ Twitter: @annakaharrisMeditation From Joseph Goldstein on Ten Percent Happier "Turbo-Charge Your Meditation" aka, Busy Life Meditation: https://10percenthappier.app.link/o431sZ4XWW***VOICEMAILS*** Have a question for Dan? Leave us a voicemail: 646-883-8326

Experiencing bliss is easy - so easy you might miss it.

Diana Winston first learned about meditation as a kid, but it wasn’t until she traveled to Asia following college that her practice really took off. She has been practicing mindfulness meditation since 1989, including a year as a Buddhist nun in Burma! Thankfully for us, she has returned to mainstream society where we can learn from her teachings. She’s been called one of the nation’s best-known teachers of mindfulness and has taught mindfulness for 20 years at hospitals, universities, corporations, non-profits, and schools in the US and Asia. Currently she is the Director of Mindfulness Education at UCLA Semel Institute’s Mindful Awareness Research Center (MARC) and the co-author of Fully Present, the Science, Art and Practice of Mindfulness. She is also the author of Wide Awake for teens, and has published numerous articles on mindfulness. In our conversation, Winston shares stories from her own practice, including her time as a Buddhist nun, as well as what she calls her most challenging and rewarding practice - trying to mindfully parent her nine-year-old daughter.The Plug Zone Website: http://www.dianawinston.com/about_me.html The Little Book of Being: http://www.dianawinston.com/ UCLA Mindful Awareness Research Center: www.uclahealth.org/marc Twitter: @dianawinston “Just This” Talk by Diana Winston in the Ten Percent Happier app: https://10percenthappier.app.link/EPje4jnDXW***VOICEMAILS*** Have a question for Dan? Leave us a voicemail: 646-883-8326

It’s hard to deny our society’s increasing dependence on, if not addiction to, email, apps and social media. If we recognize it as a problem, then how do we fix it? Cal Newport is a computer science professor at Georgetown University and the author of the New York Times bestseller: Digital Minimalism: Choosing a Focused Life in a Noisy World. Newport writes about our growing dependency on technology and its negative consequences. From deleting apps on your phone to spending time alone with your thoughts, Newport provides valuable steps to break away from our increasing digital dependency.The Plug Zone Website: http://www.calnewport.com/ Digital Minimalism: http://www.calnewport.com/books/digital-minimalism/***VOICEMAILS*** Have a question for Dan? Leave us a voicemail: 646-883-8326

Daniel M. Ingram sparked controversy in the Buddhist world when he declared himself to be an arahat, the term commonly used for a person who has reached the final stage of enlightenment. In this week's episode, Ingram responds to his critics and details what he experienced during the course of this journey. He also talks about his book, Mastering the Core Teachings of the Buddha, which aims to help people navigate their path to enlightenment, which he insists is an attainable goal for any of us.The Plug Zone Website: http://integrateddaniel.info/ Book: https://www.mctb.org/ Twitter: @danielmingram Additional sites: https://firekasina.org/ https://www.dharmaoverground.org***VOICEMAILS*** Have a question for Dan? Leave us a voicemail: 646-883-8326

Helen Tworkov first encountered Buddhism in Nepal during the 1960's and has studied in both the Zen and Tibetan traditions. She has also studied with Mingyur Rinpoche, a well-known Tibetan Buddhist meditation master. Together they have written the book "In Love with the World: A Monk's Journey Through the Bardos of Living and Dying." The book details Rinpoche’s intimate account of his three year journey away from his monastery and the near-death experience that allowed him to gain life-changing wisdom.The Plug Zone Tricycle: https://tricycle.org/ Book: https://www.amazon.com/Love-World-Journey-Through-Bardos/dp/0525512535***VOICEMAILS*** Have a question for Dan? Leave us a voicemail: 646-883-8326

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

At just 21 years old Marc Lesser took a year-long leave from his education to explore meditation. His one year leave would turn into 10 when he became the director of the first Zen monastery in the western world. He’s a Zen priest, an avid meditator and teacher, the author of several books and has been the CEO of several companies including his current company, which aims to integrate business practices with mindfulness - also the focal point of his new book Seven Practices of a Mindful Leader: Lessons from Google and a Zen Monastery Kitchen.The Plug Zone Website: https://www.marclesser.net/***VOICEMAILS*** Have a question for Dan? Leave us a voicemail: 646-883-8326

Suffering from his own long battle with depression, social scientist and author Johann Hari yearned for a greater understanding of what caused it and what might help combat it. Hari set out on a journey to not only meet the leading experts on depression, but to observe how other parts of the world treat it. He breaks down his research into the biological, psychological and social causes of depression and presents several fascinating studies from around the world. The Plug Zone Website: https://2018.johannhari.com/ Twitter: @johannhari101 ***VOTE*** Please vote for your favorite Health & Wellness podcast in the 23rd Annual Webby Awards. Vote Here: http://bit.ly/10webby ***VOICEMAILS*** Have a question for Dan? Leave us a voicemail: 646-883-8326

Our guest this week, Jay Michaelson, wears many hats. He is the author of six books and over three hundred articles on religion, sexuality, law, and contemplative practice. He is a columnist for The Daily Beast and is a frequent commentator on NPR and MSNBC. In his 'other' career, Jay is an affiliated assistant professor at Chicago Theological Seminary, teaches meditation in Jewish and Theravadan Buddhist lineages, and holds nondenominational rabbinic ordination. And for a decade, he was a professional LGBT activist. Michaelson also holds the special title of Chief Editor in Wisdom Content on the 10% Happier app. Our conversation touches many topics from the overlap of politics and spirituality, to the usefulness of meditation as the parent of a toddler.***Please vote for your favorite Health & Wellness podcast in the 23rd Annual Webby Awards. Vote Here: http://bit.ly/10webbyThe Plug Zone Website: https://www.jaymichaelson.net/ Books: https://www.jaymichaelson.net/books/ Twitter: @jaymichaelson

With suicide being the 10th leading cause of death in the United States, the likelihood is that nearly every person in this country knows someone who has died by suicide. In just the last couple of weeks, we learned of the suicides of three people linked by American tragedies - two survivors of the mass shooting at Marjory Stoneman Douglas High School and the father of a child who was killed in the Sandy Hook Elementary School shooting, Jeremy Richman, a recent guest on our podcast. ABC's Chief Medical Correspondent Dr. Jennifer Ashton has witnessed firsthand the impact of a loved one's suicide. When her ex-husband killed himself soon after their divorce, her world - and that of her children - was shattered. In a quest to provide comfort and solace to the countless others who have had to face the aftermath of suicide, Dr. Ashton joins us this week, not as a medical professional, but as a person whose family has been rocked by suicide, who found the courage, community and grit to move on with her life.The Plug Zone Website: https://jenniferashtonmd.com/# Book: https://jenniferashtonmd.com/book/life-after-suicide/ Social: @DrJAshton

We all have biases, and only by acknowledging them can we make a conscious decision to not act on them. That's one of the teachings of our guest this week, award-winning psychologist Dolly Chugh, who studies the psychology of human bias. She's also the author of the book, "The Person You Mean To Be: How Good People Fight Bias." Chugh also discusses the role meditation can play in helping to combat acting on our biases.The Plug Zone Website: http://www.dollychugh.com/ Book: http://www.dollychugh.com/book

Our guest this week, Anuradha Bhagwati, is a writer, activist, yoga and meditation teacher, and Marine Corps veteran. She founded the Service Women's Action Network (SWAN), which brought national attention to sexual violence in the military and helped repeal the ban on women in combat. In our conversation, she details her lifelong journey of rebellion, the obstacles she's faced along the way and how she has found peace.The Plug Zone Website: https://anuradhabhagwati.com/ Social: @AnuBhagwati Author: Unbecoming: A Memoir of Disobedience

Gretchen Rubin describes herself as a writer who relentlessly explores human nature to understand how we can make our lives better. Through her bestselling books and her award-winning podcast, Happier with Gretchen Rubin, she shares strategies that help people understand themselves and create a happier life. In this week's episode she sits down with Dan to discuss the connection between happiness and decluttering, which is also the topic of her latest book, "Outer Order, Inner Calm: Declutter and Organize to Make More Room for Happiness." Rubin provides insight on what clutter is doing to our minds, and how cleaning up can improve our outlook.The Plug Zone Website: https://gretchenrubin.com/ Social: @gretchenrubin

This week's guest, Mirabai Bush, has co-written a book with spiritual teacher Ram Dass entitled "Walking Each Other Home: Conversations on Loving and Dying. In the book, and in our conversation, Bush explores how death can help us cultivate gratitude, compassion, mindfulness, and an abiding joy in the simple beauty of living.The Plug Zone Website: http://www.mirabaibush.com/ Website: https://www.ramdass.org/

Social scientist, author and podcast host Arthur C. Brooks believes America has developed a "culture of contempt." He feels we increasingly view people who disagree with us not as merely incorrect or misguided, but as worthless, which is warping political discourse, tearing us apart as people, and even wrecking our health. In this week's episode, Brooks discusses his meditation practice, his relationship with the Dalai Lama and how we can bridge national divides and make progress as a society, all while becoming happier and more effective people.The Plug Zone Website: https://arthurbrooks.com? Podcast: https://arthurbrooks.com/podcast/

Rasmus Hougaard and Jacqueline Carter from the Potential Project discuss their mission of enhancing performance for leaders and large organizations through mindfulness. Potential Project believes we can cocreate a more peaceful and kinder world by helping others reach a calmer and more focused mindset. Hougaard and Carter have deep roots in the practice of meditation and mindfulness and have written books about what kind of mental qualities are needed for leaders in today's society along with what will effectively drive great work performance. Hougaard and Carter provide insight on how they have achieved this with large organizations such as Microsoft and Google.The Plug Zone Website: https://www.potentialproject.com/ Books: https://www.potentialproject.com/books/the-mind-of-the-leader/

Having dreamed of space since she was a little girl, Loretta Hidalgo Whitesides wants to use the power of space to shift our perspectives, connect us with each other and our home planet and become the kind of species we would be proud to send to the nearest star. She studied astrobiology at Stanford and Caltech, and has done research on plant life in the Canadian Arctic with NASA, dove to the bottom of the ocean with Titanic Director James Cameron and floated weightless hundreds of times as a Flight Director for Zero Gravity Corporation. She currently teaches leadership and development, as well as mindfulness, to the staff at Virgin Galactic. She believes space and mindfulness have the power to bring the world together in a way that will help expand our minds and grow as a species.The Plug Zone Website: http://lorettawhitesides.com/ Website: https://www.thenewrightstuff.com/ Twitter: @lorettahidalgo

Neuroscientist, philosopher, best-selling author and podcast host Sam Harris teams up with Dan this week for a special podcast recorded in front of a live audience. Dan and Sam discuss a variety of topics including what meditation is and what it isn't, different types of meditation and they offer insight on meditation retreats. They also answer an array of questions from their live audience. This special program took place at the Skirball Cultural Center in Los Angeles on May 4th, 2018.Have a question for Dan? Leave us a voicemail at 646-883-8326.The Plug Zone Website: https://samharris.org/

If it were not for this week's guest, Dan Harris may never have found meditation. Mark Epstein, M.D. is a psychiatrist and the author of a number of books about the interface of Buddhism and psychotherapy. Dr. Epstein discovered Buddhism at a young age and says he saw therapy as very Buddhist, making it a natural transition. He explains how the traditions, when used together, can lead to spiritual and psychological growth.Have a question for Dan? Leave us a voicemail at 646-883-8326.The Plug Zone Website: http://markepsteinmd.com/ Books: http://markepsteinmd.com/?cat=2

Frank Ostaseski experienced death at a young age, losing his mother as a teenager and his father just a few years later. In his search for healing, he found meditation. With this as his foundation, Ostaseski would go on to become a pioneer in end-of-life care. He co-founded the Zen Hospice Project, the first Buddhist hospice in America, establishing a model for mindful and compassionate care and he founded the Metta Institute training countless healthcare clinicians and caregivers treating those facing life-threatening illness. He explains what he's come to learn about death, and life, through his experiences.Have a question for Dan? Leave us a voicemail at 646-883-8326.The Plug Zone Bio: https://fiveinvitations.com/about-frank-ostaseski/ Author, The Five Invitations: Discovering What Death Can Teach Us About Living Fully https://fiveinvitations.com/

You remember that old commercial where the guys says, "I'm not only the Hair Club President, but I’m also a client."? That's kind of how Ellen Hendriksen sees herself. She's a clinical psychologist who helps millions calm their anxiety and be their authentic selves through her award-winning Savvy Psychologist podcast, and at Boston University's Center for Anxiety and Related Disorders. But she doesn't just help others, she too has suffered from social anxiety. Hendriksen explains the techniques she has developed to combat social anxiety.Have a question for Dan? Leave us a voicemail at 646-883-8326.The Plug Zone Website: https://www.ellenhendriksen.com/ Twitter: @EllenHendriksen Podcast: The Savvy Psychologist's Quick and Dirty Tips for Better Mental Health Author, How to Be Yourself: Quiet Your Inner Critic and Rise Above Social Anxiety

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

With the new year upon us, it's the perfect time to help you make those resolutions stick. This week Dan Harris and his "Meditation for Fidgety Skeptics" co-author, meditation instructor Jeff Warren, listen to and answer your questions about how to begin a meditation practice, make it stick, and many other queries which may arise during the course of your practice.Have a question for Dan? Leave us a voicemail at 646-883-8326.The Plug Zone Website: http://jeffwarren.org/ Meditation for Fidgety Skeptics https://www.amazon.com/Meditation-Fidgety-Skeptics-Happier-How/dp/0399588949

Ben Feder was the CEO of a tremendously successful company, but it was coming at great personal cost. Returning home from his worldwide business travels, he greeted his family, only to realize how disconnected he felt from them. For years he had sacrificed time with his family to focus on his work, but at this moment he decided something needed to change. He embarked on a year-long sabbatical, in a very big way. He gave up his job, pulled his kids out of school and moved his family from New York to Bali. He explains how that journey changed all of their lives.Have a question for Dan? Leave us a voicemail at 646-883-8326.The Plug Zone Website: https://benfederauthor.com/ Author: Take Off Your Shoes https://benfederauthor.com/product/take-off-your-shoes Twitter: @BenFederAuthor Facebook: @BenFederAuthor

You may know Paula Faris as the former co-host of ABC's The View or Dan's former co-anchor on ABC's Good Morning America weekend edition. What you don't know is why she decided to leave these TWO dream jobs, and the role that meditation and her faith played in that life-altering decision.Have a question for Dan? Leave us a voicemail at 646-883-8326.The Plug Zone Check out Paula's podcast: Journeys of Faith http://abcn.ws/journeys

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.

For many years it was Ruth King's job to work with large corporations, making them aware of racial bias within their company and helping them rectify it through diversity training and leadership development programs. Over time, for a variety of reasons, she decided it was time for a change. However, just as she was about to move in a new direction, she met a woman who would introduce her to meditation, which in turn would revolutionize how she approached the challenges of her career from that point forward.Have a question for Dan? Leave us a voicemail at 646-883-8326.The Plug Zone https://ruthking.net/

Michael Gelb found his calling during a tumultuous time in American history. It was during the polarized 1970s Gelb decided he wanted to look for ways to help people clearly think through and debate real issues. He found meditation to be a good starting point, which eventually led him to England, where he studied the spiritual traditions of the world and how they're interconnected. Gelb explains how he took these studies of consciousness and self-awareness and translated them into practical techniques to help people think more clearly and creatively.Have a question for Dan? Leave us a voicemail at 646-883-8326.The Plug Zone Website: https://michaelgelb.com/ Twitter: @MichaelJGelb

Musician Amos Lee started meditating in college as a way to cope with his mother's breast cancer diagnosis and his own Generalized Anxiety Disorder. For two years, he was going on retreats and meditating two hours a day. Lee knows what it's like to face personal hardships, so he views his music "as a service," a way to reach out and comfort people who may also be suffering. He talks about how working on his new album, "My New Moon," was therapeutic for him, writing about some very personal experiences. Finally, Lee performs a song he wrote after witnessing his grandmothers passing, in this touching episode. Have a question for Dan? Leave us a voicemail at 646-883-8326.

ABC News Senior National Correspondent Matt Gutman is, unfortunately, no stranger to tragedy, both in his career as a journalist and his personal life. He learned the practice of meditation at just 12 years old, mere months before his father would be killed in a plane crash. And now, nearly 30 years later he's reporting on how meditation played a role in the miraculous rescue of 12 boys trapped in a cave in his new book, "The Boys in the Cave: Deep Inside the Impossible Rescue in Thailand." He opens up about his own personal tragedy and gives a riveting account of that rescue in this week's conversation. Have a question for Dan? Leave us a voicemail at 646-883-8326.

Tal Rabinowitz was a top executive at NBC, developing some of the network's high profile comedy programs, but after nearly 20 years in the business she was let go. And then, SHE let go. Rabinowitz found herself burned out and ready to take her career in a new direction. She tells Dan how and why she decided to open up her own meditation studio, what her meditation practice looks like and how she's introducing meditation to her two-year-old daughter.

Kindness has a bad rap, often being viewed as a sign of weakness. But Adam Grant, an award-winning researcher and Wharton's highest-rated professor, tells Dan Harris good guys don't have to finish last. In fact, Givers, those willing to help others, are often the top performers in their field of choice. Later in the interview, Dan and Adam engage in a thoughtful debate about the benefits of meditation.

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.

At just 32 years old Strauss Zelnick became the president and chief operating officer of 20th Century Fox. He was young, successful and appeared to have it all, but internally he was struggling. Zelnick says he was unhappy, anxious all the time and drinking every night. Now, nearly 30 years later, Zelnick remains super successful and thanks to his daily physical and spiritual practice he's become the picture of health. Zelnick reveals his secrets in his new book Becoming Ageless: The Four Secrets to Looking and Feeling Younger Than Ever and discusses them with Dan in this interview.

Susan Piver was a tough girl. Like, crime-fighting, head of the Boston chapter of the Guardian Angels tough. After nearly being killed by a drunk driver, her path led her to yoga, meditation and Buddhism -- which, by her own admission, made her "soft." But, only by softening toward herself, was she able to soften toward others. Having learned she could apply her teachings to relationships, in the midst of marital troubles and fearing divorce, she was inspired to apply the four noble truths of Buddhism to save her marriage.

Platinum-selling country artist Brett Eldredge has the headlining tour, the sold-out venues, the number one hits and an Insta-famous dog named Edgar, but through all his successes, the singer/songwriter says he has long struggled with panic attacks and anxiety. Eldredge has recently picked up gratitude-journaling as a way to help him slow down, reflect and give himself a break from being so hard on himself. He puts his own vulnerabilities on vivid display in this candid interview with Dan.

While working on a difficult case with some particularly difficult opposing council, Scott Rogers said he had a moment during a mindfulness sitting when he realized the way he was dealing with the matter of litigation wasn't reducing that quality of dissatisfaction with that experience, it was contributing to it. Rogers, who has written several books, now serves as the director of the Mindfulness in Law program at the University of Miami School of Law, working with law students and faculty to embrace mindfulness as a way to be less stressed, but still competitive in the field.

Comedian and writer Dan St. Germain has earned laughs on "The Break with Michelle Wolf," "Superior Donuts," The White House Correspondents Dinner, his stand-up routines and many more, but behind it all, he has struggled with substance abuse, anxiety and panic attacks, and uses meditation to ground himself.

Mallika Chopra calls meditation "a great gift" to her life, not only because she said it causes a dramatically positive change in her father, Deepak Chopra, but also because it has helped her through her own parenting journey of raising two daughters with her husband.- Nightline debate, "Does God Have a Future?" https://abcn.ws/2Nv5OPw - Twitter, Facebook, Instagram: @mallikachopra - Website: http://www.mallikachopra.com/ - Books: http://www.mallikachopra.com/books-2/

Dzigar Kongtrul Rinpoche, whose most recent book is "Training in Tenderness: Buddhist Teachings on Tsewa, the Radical Openness of Heart That Can Change the World," believes it's possible for all humans to develop compassion towards each other, but it starts with realizing the motivation behind ones own desires.- Website: http://www.mangalashribhuti.org/VDKR - Book: "Training in Tenderness: Buddhist Teachings on Tsewa, the Radical Openness of Heart That Can Change the World" and others: http://www.mangalashribhuti.org/VDKRbooks

Having been raised in the Mormon faith, Thomas McConkie was feeling a little lost after he had a falling out with The Church of Jesus Christ of Latter-day Saints, his family and his faith-based community. When he started going to a Zen meditation center in Salt Lake City, Utah, a daily practice became "a lifeline," McConkie said, and it eventually helped him make his was back to Mormonism, start a meditation center called Lower Lights School of Wisdom and launch his "Mindfulness+" podcast.

After having two kids, Elizabeth Cutler had a friend suggest she try spin classes as a way to lose weight and less than a year later, she and her business partner Julie Rice launched SoulCycle. After the pair sold the multimillion-dollar company in 2016, Cutler decided to take her family on sabbatical, pulling her kids out of school so they could take classes online as they traveled all over the world, and all the while she tried to keep a regular morning meditation routine.

For a long time, Culture Abuse's 31-year-old frontman David Kelling didn't want to perform in public. As all five members of the San Francisco-based punk band opened up about things they've tried to work through, Kelling, who has Cerebral palsy, said he felt that the frontman is "supposed to be good looking, in shape and this and that ... and so it is hard" when he "didn't really have any examples" of lead singer/songwriters who played with disabilities, and now that the band goes on tour, he added that "it's also hard to be the person now that is an example."

"There was more snowstorms than meditators in Alabama when I was growing up," said Light Watkins, who started a career as a working model before switching gears to become a yoga teacher and then dove into the world of Vedic meditation. With his newest book, "Bliss More, How to Succeed in Meditation Without Really Trying," Watkins, who is now a meditation teacher and lives as a nomad, said his mission is to "simplify the approach" to meditation "and help people start something that they can get excited about."

Spring Washam was on a meditation retreat when she felt herself falling apart, so much so that she picked up "the red phone," screamed out "HELP." That moment launched Washam onto a "whole other journey" to work through her past and find sources of her suffering, which she details in her book, "A Fierce Heart: Finding Strength, Wisdom, and Courage in Any Moment."

Spiritual leaders often have great influence over their followers but there are times, author Scott Edelstein says, when some leaders will use their position of power to manipulate, shame and abuse others. Edelstein discusses how spiritual leaders can "stray," even become predatory, and suggests ways for a healthy student-teacher relationships, which he lays out in his book, "Sex and the Spiritual Teacher."

Jeremy Richman remembers his daughter Avielle as a fun spirit with "this unbelievable smile that she would just give out to anybody," who was as happy playing dress-up as a fairy at a ball as she was practicing Kung Fu and shooting a bow and arrow outside. Avielle was killed with 19 of her classmates and six educators in the 2012 Sandy Hook Elementary School shooting in Newtown, Connecticut, and in her memory, the Richmans started The Avielle Foundation, which funds research on brain health and causations for violent behaviors.

Her body badly broken in a horrific bus crash in Laos, Alison Wright was still trying to breathe as she realized that she may not make it out alive. But not only did she survive, the award-winning National Geographic photographer called upon her years of meditation practice to keep breathing as she re-learned how to walk, overcame months of debilitating pain, climbed Mt. Kilimanjaro and even got back on a bus in Laos, all of which she details in her memoir, "Learning to Breathe: One Woman's Journey of Spirit and Survival."

Since invading the condiments market with Sir Kensington's, a line of ketchup, mustard and other spreads, company co-founder Scott Norton said meditation has helped him slow down and have better self-assessment under the stress of managing a start-up.

Author and religion scholar Diana Butler Bass has tried on many forms of Christianity, from growing up Methodist to becoming an Evangelical Christian for years and then joining the Episcopal Church, where she started exploring Centering Prayer and eventually meditation. Though her 10 books span a range of facets on Christianity, Bass says writing her most recent book, "Grateful: The Transformative Power of Giving Thanks," saved her life.

Stephanie Sarkis, an author and expert in ADHD, anxiety disorders, autism spectrum disorder and chronic pain, brings a unique perspective to her work because she herself struggles with ADHD and anxiety. Working mostly with adults, from college-age on up, Sarkis said she began recommending mindfulness meditation to her clients and then began a practice herself when she read about the possible benefits and saw positive changes in those she treated.

Roshi Joan Halifax came to New York City by way of New Orleans in the '60s with a thirst to engage in social justice, protesting "everything related to discrimination," she said, and the Vietnam War. Halifax, whose latest book is called "Standing at the Edge: Finding Freedom Where Fear and Courage Meet," went on to become a Buddhist teacher, Zen priest, anthropologist and a pioneer in the field of end-of-life care who has brought her work into psychiatric programs, penitentiaries and refugee camps.

It was around the time she decided to go on her second meditation retreat that Sally Kohn, a gay, Jewish, community organizer turned political commentator, took a job as a commentator for Fox News. In her TV career -- she's now a commentator for CNN -- Kohn has experienced hateful personal attacks from online trolls and recently faced some backlash over her first book, "The Opposite of Hate: A Field Guide To Repairing Our Humanity," but with her book she has lead a conversation around finding compassion for those who trumpet hate.

Comedian Paul Gilmartin was the host of TV's "Dinner and a Movie" for 16 years, but smiling and acting happy on-screen often "felt like lifting 500 pounds," he said, as he struggled behind the scenes with depression and even contemplated suicide. When the show ended, Gilmartin launched "The Mental Illness Happy Hour" podcast, which he said has been a valuable outlet that allowed him to work through his claims of being sexually abused by his mother and helping others with their own personal struggles.

Dan Harris leads a conversation with Thupten Jinpa, the Dalai Lama's longtime English-language translator and a monk for over 25 years, about the uses for compassion meditation in today's culture in front of a live audience at the Asia Society in New York City. Their conversation was recorded on Feb. 15, 2018, one day after 17 people were killed when a gunman opened fire at Marjory Stoneman Douglas High School in Parkland, Florida.

It was an "out of body moment," Catherine Price said, when she realized her newborn daughter had been looking up at her but she had been looking down on her phone, scrolling through antique door knobs on eBay. It led the "How To Break Up With Your Phone" author to redefine her connection to her device and she now offers her advice on how we can go from an "obsessive relationship" to a "friends with benefits" situation with our phones that's still enjoyable but establishes boundaries.

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.

Vox's editor-at-large and journalist Ezra Klein, formerly of The Washington Post, has made a name for himself as a political commentator, finding context within the chaos of our political scene and exploring the idea of what a political system would look like if created amidst tribalism. Klein, who hosts the popular podcast, "The Ezra Klein Show," also argues in our interview that it's important to take a step back from social media - Twitter, Facebook, SnapChat and others - and be mindful enough to ask if these things we are obsessed with checking are good for us.

Janice Marturano was a vice president at General Mills working on the Pillsbury merger deal in 2000 when she lost both her parents, and began a regular meditation practice as a way to soothe stress at work and in her personal life. Noticing the relief a daily practice brought her, and wanting to lead by example, she sought out a way to introduce mindfulness to her coworkers, and by the time she left General Mills to start the Institute for Mindful Leadership, she said more than 700 employees had completed mindfulness leadership training.

"All of us in our lives make decisions about when to do things. 'When should I work out? When should I do this kind of work, when should I do that kind of work? When should I start a project, when should I abandon a project?' ... and the best time of day to do something depends on what that something is," said Daniel Pink, a New York Times bestselling author whose new book is called "When: The Scientific Secrets of Perfect Timing." Pink, who was trained as a lawyer and now runs his own company as an organizational management expert, argues that doing certain tasks either during the "peak, trough or recovery" periods of our energy levels, can be more effective, whether it's when to hold a meeting to get the best ideas or when to exercise to get a fulfilling workout.

When author and Wall Street Journal reporter Andrea Petersen was diagnosed with an anxiety disorder at age 20, she was relieved to finally have a name for the thing that had controlled most of her life to the point where she feared walking up a flight of stairs or standing in line at the store. But understanding and overcoming her anxieties was a different odyssey, one she describes in "On Edge: A Journey Through Anxiety," a memoir she was inspired to write after interviewing college students about their mental health struggles.

As a former pro-football player and two sport All-American, world-record holding athlete, Lewis Howes built his life around being the tough, "get back up and play" jock, and it took him a long time to learn how to shed "The Mask of Masculinity," to realize that stamping out emotion was causing him great suffering. The 34-year-old entrepreneur and best-selling author had a breakthrough a few years ago when he opened up for the first time about a horrific childhood trauma and now Howes shares inspiring stories from brilliant business minds, athletes and influential celebrities on his podcast, "The School of Greatness."

The WeCroak app, which sends reminders that you're going to die -- five times a day, is not meant to be morbid, founder Hansa Bergwall said, but to make us stop and appreciate the moment we're living in. "Remembering that you're going to die is really important," said Bergwall, a publicist, writer and meditation teacher in Brooklyn, who was 11 years old when his mother died. "Sometimes that's all it takes to take a deep breath, change the program and do something different, feel something different."

Dr. Jannell MacAulay, a lieutenant colonel and flight instructor in the United States Air Force with over 3,000 flying hours as a combat veteran, sees mindfulness meditation as national security asset. A former commander of the 400-member joint 305th Operations Support Squadron, MacAulay teaches mindfulness to her fellow commanders and other Airmen in order to improve their leadership and mission-focused performance, as well as change the culture within a high-stress military organization.

"Part of what I have decided for myself - it's a decision - I don't want to be part of the pain, creating more pain in the world, for myself or for others," said Rhonda Magee, a law professor at University of San Francisco. "So it's that capacity with mindfulness to get a sense into ... what my own experience of feeling vulnerable, feeling afraid, what it does to me, how I start to look at the world through the lens of that ... now [I'm] at a place where I'm not reacting from a place of fear." A law professor for 20 years and a mindfulness teacher for lawyers and law students, Magee argues that mindfulness can be a solution to combating bias and discrimination.

Brad Katsuyama's blood pressure levels were "out of control" and he decided to make a significant change in his life. The Canada native left his job at Royal Bank of Canada, began a regular meditation practice and started IEX, a stock exchange that took on predatory high-speed trading and was the subject of Michael Lewis' best-selling book, "Flash Boys: A Wall Street Revolt."

Oprah Winfrey, Tom Hanks and David Letterman are just some of the dozens of celebrities who sought out Bob Roth to learn Transcendental Meditation (TM), a mantra-focused meditation practice. Roth, who has been a meditation teacher for over 40 years and has a new book out called, "Strength in Stillness," talks about how he found TM and addresses the criticism and suspicions some former members have raised around TM.

Susan Kaiser Greenland, an author and former corporate attorney, and Annaka Harris, an author and editor, work together to teach mindfulness meditation to children and their families through Greenland's Inner Kids Foundation. They offer advice for parents on introducing meditation to their kids and starting group sessions with other families, but they also share their views on the controversial topic of teaching meditation in schools and how they tackle concerns many parents have about teaching kids a practice that evolved from Eastern spiritual traditions.

Tim Ferriss, the host of "The Tim Ferriss Show" podcast and the author of several best-selling books, including "The 4-Hour Workweek" and "Tribe of Mentors," has built an entire empire around offering life-hacking advice, but when someone suggested he try meditation, he resisted for a while. He tried various forms, then eventually dove head first into doing a 10-day silent retreat, where he came face-to-face with a long-buried childhood trauma that made him re-evaluate how he cared for himself.

Yael Shy, the author of "What Now? Meditation for Your Twenties and Beyond," says she came to meditation from "a lot of suffering" as a student at New York University in 2001 -- the same year the World Trade Center towers fell near her New York City dorm during the 9/11 terrorist attacks. Today, Shy helps college students tackle stress, anger and FOMO (fear of missing out) around academics, relationships, sex and social media in her role as the senior director of NYU Global Spiritual Life and the founder and director of MindfulNYU.

Danica Patrick is one of the most successful female drivers in racing history, having been the first and only woman to win an IndyCar race. Since becoming a staple on the race track, Patrick has expanded her repertoire to include owning a winery, launching a clothing line and writing a new lifestyle book called, "Pretty Intense: The 90-Day Mind, Body and Food Plan," which she developed after changing her own diet and exercise routine while going through the process of freezing her eggs.

James Altucher, an entrepreneur, writer and host of "The James Altucher Show" podcast, is a master of reinvention, so much in fact that the title of one of his 18 books is "Reinvent Yourself." Altucher has built and sold numerous companies (and made and lost a few fortunes in the process), once gave up all of his possessions and was homeless for a time, dabbles in stand-up comedy, and all the while has maintained his long history with meditation.

Manoush Zomorodi, the host of WNYC's "Note to Self" podcast, is an advocate for boredom because allowing our minds to wander, she says, can lead to problem solving and fresh ideas. Her book, "Bored and Brilliant: How Spacing Out Can Unlock Your Most Productive and Creative Self," stems from an experiment in which she convinced more than 20,000 listeners to try to disconnect from their phones, just be bored for a moment and jump-start their creativity.

We close out the year by hearing from you, our loyal listeners! We recently set up a voicemail where listeners left questions for our host Dan Harris and he answers a selection of them that range from how to start a practice, how to tell your friends it's not "weird" to meditate and how to afford retreats. Dan's new book, "Meditation for Fidgety Skeptics: A 10% Happier How-To Book," is on sale Dec. 26.

Dan interviews his wife, Bianca Harris, who is a big part of the storyline in his new book, "Meditation for Fidgety Skeptics: A 10% Happier How-to Book." She resisted starting a meditation practice for years, but has recently made a change. The book is on sale Dec. 26 and available for pre-order now.

Meditation teacher and writer Jeff Warren and our host Dan Harris reflect on their January 2017 road trip, in which they traveled from New York City to Los Angeles to talk with people about what keeps them from meditating, and in the process, the two friends discuss how meditation has helped them work through their own personal struggles. Their new book on their journey, written with Carlye Adler, is called "Meditation for Fidgety Skeptics: A 10% Happier How-to Book," which is on sale Dec. 26 and available for pre-order now.

There has been an explosion of research in recent years on what meditation does to the brain, but as neuroscientist Dave Vago points out, the science of putting meditation under neuro-imaging is still quite young. Vago, the research director for the Osher Center for Integrative Medicine at Vanderbilt University Medical Center, studies brain scans of meditators to analyze changes in brain activity, blood flow, size and function of certain areas in the brain, and he was part of a group of scientists who published paper aiming to define "mindfulness" and its neurological impacts.

On "Good Morning America," Ginger Zee is known as ABC News' bright, always-smiling chief meteorologist, but now she is sharing that, in reality, she has long battled storms within herself. Zee, who was born Ginger Zuidgeest, discusses her new memoir, "Natural Disaster: I Cover Them. I Am One."

Sakyong Mipham Rinpoche, the head of the Shambhala Buddhist lineage and Shambhala International, has a new book out called, "The Lost Art of Good Conversation: A Mindful Way to Connect with Others and Enrich Everyday Life" -- poignant for this time of deep divisions in the U.S. and abroad. Born in Bodhagaya, India but bought up in the West, Sakyong Mipham who talks about how conversation is powerful because it begins with recognizing that "there's another person" with you, and he says, as a married father of three, getting frustrated with your kids is just "part of the path."

With the holidays (and shopping season) upon us, we asked our friends The Minimalists (Ep. #32) for a short meditation to help us focus on what's truly important.

Author, motivational speaker and former pro-skier Bonnie St. John had her right leg amputated at age 5, but that has never slowed her down. The San Diego native made a Paralympics run in 1984 and became the first African-American to win medals in Winter Olympics competition. A Rhodes Scholar, St. John went on to serve on the White House National Economic Council and has written seven books, including one with her husband called "Micro-Resilience," which outlines five frameworks for small "life hacks" to help boost focus and energy.

Chuck Raison, a psychiatrist and a professor of psychiatry at the University of Wisconsin-Madison School of Medicine and Public Health, and Vlad Maletic, a clinical professor of neuropsychiatry and behavior science at the University of South Carolina School of Medicine, wrote a book together called, "The New Mind-Body Science of Depression," in which they offer research on the mind-body connection, such as looking at the immune system, as a way to tackle depression. But their conversation also delves into the Tibetan Buddhist tradition of tummo, psychedelics and "dark" retreats.

Andrew Scheffer's decision to try meditation after his freshman year of college launched him on a journey where he traveled the world, spent over a year training as a Buddhist monk and worked with the famed Buddhist master, Sayadaw U Pandita, before going on to earn an MBA from the prestigious Wharton School of Business. After working in finance, Scheffer founded and leads "Mindfulness Matters," a corporate training program that applies meditation practices to leadership skills, teaching all sorts of groups from hotel workers to financial managers.

Growing up in a post-9/11 Pakistan, Shiza Shahid had what she called an "activist childhood," where she volunteered in prisons, refugee camps and disaster relief efforts after the 2005 Kashmir earthquake. When the Taliban issued an edict banning girls from going to school, the then-Stanford University sophomore created a secret summer camp in Pakistan for girls, one of which was a 12-year-old Malala Yousafzai. When Malala was shot in 2012 by a Taliban gunman, Shahid co-founded the Malala Fund to promote Malala's story of perseverance and advocacy for girls' education.

Leslie Booker was working as a wardrobe stylist, dressing models for a living, and was looking for a way to transition out of the industry and her winding path -- she lives a nomadic lifestyle -- eventually brought her to becoming a meditation teacher. A Navy brat who grew up in Virginia and Japan, Booker is also an activist who was involved in the Occupy Wall Street movement and has worked with incarcerated youth, and she shared her thoughts on how the Dharma has changed the way she approaches activism.

As the X Ambassadors' fame grew, drummer Adam Levin noticed he was always waiting for something to go wrong. With more success, came more anxiety, "and that's not a fun way to live," he said. Levin talks about how the rock star life drove him to meditation, as well as how the band works together, what lead singer Sam Harris goes through to care for his voice, and why Levin thinks the band's next album is "the best work" they've "ever done."

When author and journalist Sally Quinn needs a moment of peace or clarity, she said, "I walk the labyrinth." A labyrinth walk has long represented a journey or pilgrimage and Quinn uses it for walking meditation -- her late husband, legendary Washington Post executive editor Ben Bradlee, even built one for her at their Maryland estate. Quinn, who launched the Post's 'On Faith' website as a self-proclaimed atheist, talks about her new memoir, "Finding Magic," her notorious D.C. dinner parties and discovering meaning in her life through the years she spent caring for Bradlee as he suffered with dementia, their son, who had heart defect and severe learning disabilities, and her ailing parents.

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.

The new biopic about reclusive author J.D. Salinger explores his formative years, from struggling writer, to serving in World War II, to publishing his famous and controversial 1951 novel, "The Catcher in the Rye," to using meditation to deal with PTSD. Actor Nicholas Hoult, who plays Salinger, and Danny Strong, who wrote and directed the film, are both meditators themselves and talk about diving into this tortured author's mind to bring his story to the big screen.

On a live show, anything can happen, but Tom Bergeron trusts he can handle it. The host of ABC's hit dancing competition show, "Dancing With the Stars," has been meditating for over 35 years and credits his years of TM practice for keeping his cool and "responding appropriately" on the fly in front of judges, contestants and a live studio audience, as well as managing "a really bad temper."

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.

Dan Goleman and Richie Davidson, both titans in their respective fields and best-selling authors, have co-written a new book out now entitled, "Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain and Body." Goleman, a renowned psychologist and science journalist, and Davidson, a prominent neuroscientist and founder of the Center for Healthy Minds, talk about their cutting-edge research in this new book, comparing brain activity of "Olympic level" meditators (such as monks) to meditation beginners and how mindfulness can be restorative for brain health.

Justin von Bujdoss was working as a hospice chaplain in New York City, traveling all over the five boroughs and greater metropolitan area to visit patients, when he began volunteering at the city's notorious Rikers Island Jail. Von Bujdoss started out teaching meditation to groups of female inmates, but now he's the first ever staff chaplain for the city's Department of Corrections, providing spiritual and emotional support for officers, and he talks about seeing suffering on both sides of prison life.

Being out on a surfboard, when it's just you and the ocean, is "a meditative space," Jaimal Yogis said, "There's a certain amount of solitude that's just built into the experience." The longtime surfer and meditation teacher talks about his first memoir, "Saltwater Buddha," a coming-of-age story about running away at 16 and buying a one-way ticket to Maui to surf, joining a monastery and almost becoming a Zen monk and then launching a journalism career, and his second memoir, "All Our Waves Are Water," which is out now.

"Progress on the meditation path tends to involve moral progress. You tend to become a better person as well as a happier person... I personally think that you should not be allowed to call yourself enlightened if you're a jerk," said Robert Wright, a best-selling author with extensive knowledge on philosophy and religion. Wright, whose new book out now is titled, "Why Buddhism is True: The Science and Philosophy of Meditation and Enlightenment," offers his thoughts (and skepticism) on what it means to achieve true enlightenment and whether mindfulness meditation could change the world.

LeAnn Rimes has been making a name for herself and her powerful voice since her early teens -- she's the youngest person ever to win a Grammy -- and the country music star's career includes writing books and appearing in TV series and movies, including the new film, "Logan Lucky." In our interview, Rimes opens up about another side of her life: How meditation has changed how she feels about herself and interacts with others.

"I don’t claim that ['The Princess Bride'] is a Buddhist story, but I do think it has some Buddhist elements," Ethan Nichtern said. "It's a deconstructed fairytale that's... really about trying to navigate relationships from this space of compassionately not knowing." Nichtern, a senior teacher in the Shambhala Buddhist tradition, uses moments from the cult-classic movie in his upcoming book, "The Dharma of The Princess Bride," out Sept. 12, to illustrate his personal life -- he says his father's best friend is actor Christopher Guest, who plays the notorious "six-fingered man" -- and to discuss having compassion when figuring out relationships.

In the final installment from the "10% Happier" road trip, Dan Harris and meditation teacher Jeff Warren ended their cross-country tour at a Wanderlust Hollywood event in February, where they hosted a live discussion and Q&A with recording artist Moby and Bill Duane, the Superintendent of Well-Being at Google. The guys offered their advice on how to overcome meditation frustrations.

Anurag Gupta, who immigrated to the U.S. from India at age 10, has devoted much of his adult life to helping reduce racial inequality and transform bias into awareness and understanding with mindfulness techniques. An attorney and mindfulness expert, Gupta founded BE MORE America, a non-profit that works with various organizations, including hospitals, banks, tech firms and police academies, to train professionals on how to eliminate bias in hiring and decision making.

Shortly before his 40th birthday, Rich Roll was walking up a flight of stairs when he suddenly felt like he was about to have a heart attack. That terrifying moment led the former entertainment attorney, who had already been through rehab for alcohol abuse, to overhaul his lifestyle and now he is a dedicated vegan who has completed some of the world's most grueling and extreme endurance races.

At a time when there have been controversial police shootings of unarmed civilians and many officers risking their lives to protect their communities feel under siege, one potentially constructive element being introduced into this highly-charged atmosphere is mindfulness. Richard Goerling, a police lieutenant in Hillsboro, Oregon, who has served in law enforcement for 20 years, works with police departments around the country to teach officers how reduce stress, combat unnecessary use of force and make smarter decisions in the field through mindfulness training.

It's easy to become addicted to the constant stream of information coming at us from the 24-hour news cycle, social media, and our own desire to be informed. Led by Sebene Selassie (Podcast Ep. #42), this meditation helps us take a break from information overload. This meditation is part of a new Mindfulness in an Age of Polarization series on the 10% Happier app. Whether your personal politics lean left or right - top teachers have been enlisted to create bipartisan meditations that can help us navigate the challenges of our increasingly polarized world.

Virginia Heffernan, who has written for several major publications including as a television and Internet culture columnist for the New York Times, opens up for the first time about her addiction to prescription drugs and her decision to get sober. The author of "Magic and Loss: The Internet as Art" and a co-host for Slate's "Trumpcast" podcast, Heffernan talks about the turmoil she was facing in her work and personal life, her relationship with religion and her Twitter persona @Page88.

In another installment from the "10% Happier" road trip, Dan Harris and meditation teacher Jeff Warren sat down with Rep. Tim Ryan, D-Ohio, at the congressman's office on Capitol Hill in January shortly after President Trump's inauguration. Ryan, who has been meditating for years, talks about bringing in teachers to host meditation sessions for members of Congress and their staffs, and why he believes meditation should be taught in public schools.

VanyerMedia CEO Gary Vaynerchuk got his start as "the wine guy" when he launched one of the first wine e-commerce websites in the U.S. He began making a wine video blog as YouTube was coming up and went on to build an entire social media-focused empire. Vaynerchuk was skeptical of trying meditation, so Dan brought in mindfulness teacher Cory Muscara (Ep. #82) to help.

Renowned mindfulness teacher Mark Coleman, founder of Awake in the Wild and The Mindfulness Institute, has led wilderness meditation retreats from Alaska to Peru. Coleman talks about making peace with our "judging thoughts" and how nature can "open the heart" and relieve stress, even if you're stuck on a cross-country flight and taking notice of the landscape below or just taking a moment to feel the wind on your face.

James Gimian, who has been in publishing since the '70s, started covering the emerging mindfulness movement for a small magazine years ago when he said it became clear that secular mindfulness was taking root in "a big and significant way." In 2011, he spearheaded the launch of Mindful, a mission-oriented non-profit organization and magazine dedicated to bringing secular mindfulness to the masses, offering community building, profile pieces, advice and guidance.

This a special pre-Tony Awards episode of the podcast with multi-platinum recording artist and actor Josh Groban, who is nominated for best lead actor in a musical for his role in Broadway's "Natasha, Pierre and The Great Comet of 1812." Dan Harris and meditation teacher Jeff Warren sat down with Groban at the start of their cross-country meditation bus tour back in January to teach this Broadway first-timer how to meditate.

Cory Muscara, 27 years old, admits he first tried meditation because he wanted to impress his college girlfriend -- but it changed his life forever. Muscara, an econ major who considered a finance career, switched gears and spent six months practicing mindfulness meditation as a Buddhist monk, completed numerous meditation training programs and eventually became the founder and head teacher of the Long Island Center for Mindfulness, bringing meditation into school, health care and corporate settings.

In conjunction with Sharon Salzberg's new book, "Real Love," the folks at the 10% Happier app recorded a series of six audio meditations that can be used as a complement to the book or as standalone. The first of this series is being made available right here on the 10% Happier podcast and is about connecting with your own goodness. If that sounds gooey, Sharon breaks it down for us in her inimitable style, showing us how recognizing the good is a healthy counter to habits of self-criticism and negative thinking. This meditation and five more from Sharon are available on the 10% Happier app.

"I think people do things motivated by love, certainly more strongly sometimes, and more successfully, than when motivated by hate... I think love is actually the force that keeps us going," said renowned meditation teacher and best-selling author Sharon Salzberg. A regular on the "10% Happier" podcast, Salzberg talks about her new book, "Real Love: The Art of Mindful Connection," out June 6, which explores how we can change the way we feel about having self-compassion, love for all beings and love for life itself.

ALERT: This episode contains "Scandal" spoilers! Bellamy Young, best known for playing Mellie Grant on ABC's hit show, "Scandal," said making meditation part of her daily routine has helped improve her sleep and process her character's heavy, emotional narratives. And she dishes on what was changed in the original "Scandal" season 6 plotline.

Many of us get into meditation because we want to be calmer, less stressed and less yanked around by our emotions, but sometimes there are unwanted effects. Brown University researchers Willoughby Britton, an assistant professor of psychiatry and human behavior, and Jared Lindahl, a visiting assistant professor of religious studies, published a new study today on the wide range of difficult experiences and challenges meditators they interviewed said they faced in their practice.

Buddhist meditation teacher Lodro Rinzler, who had been meditating for most of his life, found himself dealing with multiple, heartbreaking tribulations in his 20s and he fell into despair for a while. After working through his experience, Rinzler, who has written six books and co-founded MNDFL in New York City, focused on having conversations about how Buddhist teachings can help others cope with devastating life events.

Stand-up comedian Jen Kirkman was introduced to meditation at a young age and over the years has tried a bunch of different outlets, from 'body scan' practice to mantra to meditation classes, to help her deal with panic disorder, depression, anxiety and the chaos of a hectic schedule in the entertainment industry. Kirkman, who even includes a whole bit about her practice as part of her stand-up routine, offers a very interesting take on meditation, not only as it pertains to everyday life but also as it pertains to someone trying to be creative and funny.

Jeffrey Walker served 25 years as the CEO and cofounder of CCMP Capital, the $12 billion successor to JPMorgan Partners, JPMorgan Chase & Co's global private equity group, the vice chairman of JPMorgan Chase & Co. and chairman of the JPMorgan Chase Foundation, and said he was "always pretty open" with his coworkers about practicing mindfulness -- even taught meditation to his fellow executives. Walker, who now holds leadership roles in a number of non-profits and has an investor group called Bridge Builders Collaborative, puts a huge emphasis on teamwork and building better relationships to do good in the world.

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.

Want to give meditation a try? Here's a great place to start. It's a free, guided meditation from Jon Kabat-Zinn, the creator of mindfulness-based stress reduction. When you're done, make sure to listen to Dan's full interview with Jon Kabat-Zinn, in Episode #75.

Def Jam music label founder Russell Simmons had his first experience with stillness at a yoga class -- which he admits he took because girls were there. “I went to class because of a lot of hot chicks. It's true,” Simmons says in our interview. Simmons, who practices and teaches Transcendental Meditation, has worked to bring meditation to schools to help lower their violence levels and increase students’ learning abilities. He explains why being a vegan has dramatically changed his health for the better and what his relationship with President Donald Trump is like today.

In a special edition of the "10% Happier" podcast, Dan Harris leads a discussion with David Leite, author of "Notes on a Banana: A Memoir of Food, Love and Manic Depression," in front of a live audience in New York City. Leite talks at length about struggling with bipolar disorder for decades -- and going undiagnosed for much of that time -- but also shares funny stories about navigating relationships and his passion for food.

Life is always changing, and so are our thoughts. In this free guided meditation, Anushka helps us become aware of our ever-changing thoughts, and helps us watch the turbulence of our inner mind. Check out this latest meditation here on the podcast, and the find the rest of them in Anushka’s new course “Stop Ruining Your Own Day” in the 10% Happier app.

"The human central nervous system and brain is designed the same around the world... and there probably is a lot of spontaneous rediscovery in different areas of different ways you can play with the mind," Dan Goleman, renowned psychologist and author of the best-selling book, "Emotional Intelligence," says in our interview. Goleman has helped spread the concept of "emotional intelligence," or "EQ," and its four parts -- self-awareness, self-management, social awareness (empathy) and relationship management (social skills) -- across the globe and explains why it matters a great deal in leadership.

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.

Clair Brown, an economics professor at UC-Berkeley and a Tibetan Buddhist, was teaching an introductory course when she asked herself, "How would Buddha teach Econ One?" Brown went on to write the book, "Buddhist Economics: An Enlightened Approach to the Dismal Science," and advocates for a more mindful approach to how we contribute to society, for example, that as consumers, we should work to simplify our lives by focusing on what matters most to us, buying less and reducing our carbon footprint.

Jewel, whose poetic songs about relationships and heartache dominated the airwaves in the '90s, used writing as an outlet to deal with anxiety through a tough childhood and later, homelessness. She began looking for ways to "re-wire" her brain, change her life for the better, and came to Mindfulness. The Grammy-nominated recording artist wrote a memoir, "Never Broken: Songs Are Only Half the Story," and stars in the upcoming Hallmark movie, "Framed for Murder: A Fixer-Upper Mystery," airing Sunday, April 2.

Jerry Colonna was working as a venture capitalist in New York City during the 9/11 terrorist attacks, and as he walked by wreckage of the World Trade Center towers, he said he felt like his "world was falling apart." Colonna went on to become a practicing Buddhist and in 2014 he founded Reboot.io, a CEO-coaching company where he serves as a certified professional coach for the heads of some of the most dynamic start-ups in the United States.

In his famous book and documentary film project, "No Impact Man," Colin Beavan, a senior Dharma teacher in the Zen tradition, chronicled a year of his life as he tried to have minimal impact on the environment while living in the bustling metropolis of New York City. He followed it up with a book called, "How to Be Alive: A Guide to the Kind of Happiness that Helps the World," a sort of twist on the self-help genre that he calls "each other help."

Virginia Military Institute, a military college in Lexington, Virginia, was another stop on the cross-country meditation tour, where our host Dan Harris and meditation teacher Jeff Warren spoke to Profs. Holly Richardson and Matt Jarman, as well as a few cadets who have taken their classes. Jarman, a psychology professor who leads a "Modern Warriorship" course with meditation, and Richardson, a physical education professor who teaches a mindfulness class, both talk about how they teach cadets in a military environment that meditation can help them be more mentally efficient.

Here's a meditation from one of Dan's favorite teachers on the planet, Jeff Warren. In this simple practice, Jeff guides us in using the center-line of the body as an object of focus. The goal is to inch closer to that illusive feeling of fulfillment. Get more content like this from Dan and Jeff's "Two Meditators in a Car" journey on the "10% Happier" app.

During their cross-county meditation bus tour in January, our host Dan Harris and meditation teacher Jeff Warren stopped in Tempe, Arizona, to talk with Sylvia Moir, who has been the head of the Tempe Police Department for the past year. Chief Moir says her mindfulness practice has not only helped her during high-stress police calls but also in how she engages with and leads her fellow officers.

Want to give meditation a try? Here's a great place to start. It's a free, guided meditation from Buddhist scholar and meditation teacher Shinzen Young. When you're done, make sure to listen to Dan's full interview with Shinzen Young, in Episode #64.

Shinzen Young first became fascinated with Asian culture as a Jewish teenager growing up in Los Angeles in the 1950s. Now a renowned meditation teacher, Shinzen is deeply involved in scientific research into what meditation does for the brain and has a new book out called "The Science of Enlightenment."

We're offering a special pre-Oscars edition of the podcast this week with actor Billy Crudup. Best known for his role as 70s rock star Russell Hammond in "Almost Famous," Crudup stars in two Oscar-nominated films this year, "Jackie" and "20th Century Women." A Broadway star as well as a movie actor, Crudup said he began practicing mindfulness as a way to help "triage" anxiety and panic attacks he experienced, including at three separate times while performing on stage.

Hannah Hart is best known for her bubbly personality and boozy cooking mishaps on her mega-popular YouTube series, "My Drunk Kitchen," so many fans were surprised to learn about her life-long private struggle of dealing with her family's mental health issues, as detailed in her memoir, "Buffering: Unshared Tales of a Life Fully Loaded." Hart said she turned to meditation while she was fighting to get conservatorship of her mother, who suffers from psychosis. (( Links and more info below... ))

Psychiatrist and addiction expert Judson Brewer was researching better treatment options for alcohol and cocaine addiction patients and found, through clinical studies, that meditation could significantly help break these behaviors or "habit loops" and prevent relapses. Brewer, who is now the director of research at the University of Massachusetts School of Medicine's Center for Mindfulness, founded a company called Claritas MindSciences, which uses neurofeedback techniques combined with mindfulness exercises for several conditions, from eating disorders to smoking addiction.

Tibetan Buddhist monk Matthieu Ricard, who is originally from France, earned the moniker "world's happiest man" after brain scans taken during a neurological study on meditation (led by Dr. Richie Davidson) showed excessive activity in his brain as he meditated on compassion. A staunch vegetarian, Ricard talks about the importance of extending compassion to all beings, including animals, which he lays out in his new book, "A Plea for the Animals: The Moral, Philosophical, and Evolutionary Imperative to Treat All Beings with Compassion."

Mary Karr has shared many dark pieces of her past in her memoirs, from a painful childhood, to a long struggle with alcoholism and depression, to living her entire life as an agnostic before becoming a Roman Catholic. It was when she said she found herself "sober in a mental institution" that she first began to pray and meditate, both of which are practices she continues today to stay centered.

The host of the mega-popular Top 40 radio show, "Elvis Duran and the Morning Show," has never shied away from dishing out "real talk" to his millions of listeners, not even when it comes to his dramatic weight loss after "gastric sleeve" surgery. Duran is a longtime meditator and talks about keeping up with the practice while also trying to maintain his edge.

Canada native Jeff Warren was a "chronic over-thinker" who got into meditation sort of by accident while working as a science journalist and now he's an established meditation teacher. Warren and our host Dan Harris are hitting the road this month on a cross-country bus tour to host meditation sessions with folks from all walks of life from New York City to Los Angeles.

The recent election has elicited strong emotions from people across the political spectrum. In this guided meditation from Dan's "10% Happier" app, Jeff Warren helps us all find perspective on these strong emotions and provides us with a few techniques for navigating the upcoming inauguration. A Canadian and so-called MacGyver of meditation (having a technique to help anyone with their practice), he brings both the right skills and a nonpartisan view to this American stressor.

George Stephanopoulos, the co-anchor of "Good Morning America" and the host of ABC News' Sunday morning political affairs show, "This Week," first started practicing meditation in the '90s when he was serving as a senior advisor in the Clinton administration. Stephanopoulos talks about how Transcendental Meditation has helped him deal with anxiety over the years and offers his thoughts on Donald Trump's upcoming inauguration.

Soren Gordhamer is the founder and host of the Wisdom 2.0 conference, which is lauded as one of the largest gatherings of meditators in the world, but it also has been the target of controversy. Raised in Lubbock, Texas, Gordhamer grew up as one of five kids in a Buddhist-friendly household and said he was drawn to meditation in high school as a way to deal with pain and suffering.

Vince Horn, the co-founder of Buddhist Geeks, says when he reached nirvana, he found it "disappointing" and "anti-climactic," which set him on a new journey to map his experience. A practicing meditation teacher from Asheville, N.C., Horn's latest project is called Meditate.io, a free course on aiming to make in-depth meditation training more approachable.

Josh Radnor, best known for playing Ted Mosby on TV's "How I Met Your Mother," started practicing meditation over a decade ago after he went through a break-up and never really stopped. Radnor's career extends beyond TV -- though he stars in PBS's "Mercy Street" -- to include acclaimed indie film work, Broadway roles, his current role in "The Babylon Line," and he credits meditation for helping him navigate it all.

Andrew Olendzki is a Buddhist scholar of the Pali canon, the original, authentic teachings of the Buddha that have been passed down for centuries. He even speaks Pali, the ancient Indian language the Buddha spoke and taught in. Olendzki started the Integrated Dharma Institute as a way to bring these teachings to the masses.

From the pressures of buying and receiving gifts to surviving awkward office parties, the holidays can be a stressful time of year. On a special edition of the "10% Happier" podcast, our host Dan Harris leads a roundtable discussion with two meditation teachers, Sharon Salzberg and Kate Johnson, as well as David Gelles, an author and New York Times business reporter who covers the meditation scene, on how meditation can help us get through the holidays.

We all have urges that are hard to resist this time of year. Dan's got a little tool for you to SURF these urges without reacting to them during the holiday season. (Additional Holiday Stress meditations from Sharon Salzberg and Jeff Warren are available in the 10% Happier app.)

Joe DiNardo, a businessman and attorney from Buffalo, New York, was married to his wife Marcia for 15 years when she was diagnosed with stage IV pancreatic cancer. DiNardo used to his years of meditation practice to help get through the grief of losing her and in his new book, "A Letter to My Wife," he shares anecdotes about the relationship they had and the love he found.

Bob Thurman, the father of actress Uma Thurman, was one of the first Americans to be ordained as a Tibetan Buddhist monk. He later gave up his robes and is now one of the most famous Buddhist scholars around, having worked with the Dalai Lama for over 50 years and traveled the world lecturing on Buddhist teachings.

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.

Jessica Morey has turned what some may see as the impossible -- teaching teenagers how to meditate -- into her life's work. Morey, who attended her first meditation retreat at age 14, is the co-founder and current executive director of Inward-Bound Mindfulness Education, or iBme. It’s a non-profit organization that takes teens to residential retreat centers and out into the woods for hiking and meditation across the United States, Canada and the United Kingdom.

Born and raised in India, Sadhguru says he spent his childhood and adolescence as a "super skeptic" who didn’t grow up "with anything spiritual or religious." He spent his days crisscrossing the country on his motorcycle, he launched successful businesses, but then he had an experience in his 20s that changed the direction of his life forever. Sadhguru is now a world renowned yogi and mystic who talks about how ancient yogic practices can be relevant and helpful in contemporary times. He's the founder of the Isha Foundation and the author of "Inner Engineering: A Yogi's Guide to Joy."

Fewer than 50 people have accomplished the Explorer's Grand Slam, a challenge of summiting the highest peaks on each of the seven continents and completing treks to the North and South poles. Colin O'Brady not only completed the EGS this summer, he shattered the world record for it, finishing in just 139 days. O'Brady also set the world record for climbing the seven summits -- summiting Kilimanjaro in just 11.5 hours. Five years ago, a friend suggested he try mediation and recommended a 10-day silent vipassana retreat. At first O'Brady said he looked at meditation like an elite athlete, hoping to train his body and mind for peak performance, but soon discovered meditation gave him a much greater benefit for his daily life.

Duncan Sheik first made a name for himself in the mid-90s with the hit song, "Barely Breathing," and has since reinvented himself as a Broadway composer. He won two Tonys and a Grammy Award for music he composed for the smash Broadway hit, "Spring Awakening," and he also composed music for Broadway's "American Psycho." But when Sheik first started out, performing on stage made him very nervous and it wasn't until he was introduced to Nichiren Buddhism, which involves the practice of a form of mantra meditation, that he got over his fears.

This election has been brutal on the American psyche (on both sides of the aisle). In this meditation from Dan's "10% Happier" app, Jeff Warren leads us in a guided practice to gain perspective and find a bit of balance. Jeff delivers with the candor and hilarity that only a Canadian could bring to this uniquely American stressor.

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).

About 20 years ago, Judge Jeremy Fogel was serving as a superior court judge in California. But when he felt that it was causing him a lot of stress, he started looking for a way to center himself, and found meditation and yoga. Shortly after he started practicing, he was nominated to become a federal judge and said meditation became a refuge for him. Today, Judge Fogel continues to practice regularly and touts mindfulness as a powerful tool judges can use to help with their decision-making. He is currently serving as the director of the Federal Judicial Center.

Sebene Selassie's career has taken her all over the world. An Ethiopian immigrant, Selassie grew up in the Washington, D.C., area. Her father left her family in the '70s to go back to Ethiopia and became a guerrilla fighter in the Eritrean independence movement. Her brother became a "Hare Krishna" devotee. Selassie, however, found meditation, and started practicing in high school. She studied Comparative Religious studies at McGill University and went on to work with not-for-profits in international development, including in refugee camps in Guinea. She was a self-professed "really bad dharma student," until she was diagnosed with stage-three breast cancer at age 34. Then she says she became "a really good dharma student." Selassie has now survived breast cancer three times and works as a meditation teacher and transformational coach in New York City.

"Good Morning America" co-anchor Robin Roberts has more than 30 years of experience in the radio and television business and said it was her "GMA" colleagues, George Stephanopoulos and our host Dan Harris, who first perked her interest in meditation a few years ago. Today, she says she can't remember not meditating because it's become so much a part of her daily routine. A devout Christian, Roberts also finds comfort in her faith and has overcome major health challenges, first survived breast cancer and then a battle with a blood and bone marrow disease called myelodysplastic syndrome. She's written about her experiences in her book, "Everybody's Got Something," which is also the name of her new podcast.

In the midst of what some are calling the ugliest election ever, millions of Americans say they're feeling more stressed, anxious and just plain exhausted from it. One therapist even coined a term for this: "election stress disorder." As a remedy, many doctors are recommending meditation. On a special edition of the "10% Happier" podcast, we present a one-of-a-kind roundtable discussion led by our host Dan Harris about best practices for handling stress during the election. Dan is joined in-studio by two meditation teachers, Sharon Salzberg and JoAnna Harper, as well as David Gelles, an author and New York Times business reporter who covers the meditation scene.

Jason Stirman went to his first meditation class when he was working at Twitter. An early employee there, he eventually quit Twitter with founder Ev Williams with the intent of starting a new company with a “mindful culture.” When they started the publishing platform Medium, Stirman said they practiced Holacracy, meaning they ran the company without management, and they held guided meditation sessions in the office three times a week, which led him to a regular meditation practice. This past spring, Stirman launched a meditation app aimed at athletes called Lucid. And this Texas native once owned an auto repair shop.

Eileen Fisher weaves mindfulness and social consciousness throughout her multimillion-dollar clothing company and in her personal life. After being in business for over 30 years, her collections are sold in 65 EILEEN FISHER shops across the country, as well as department stores, and her company backs several initiatives focused on using sustainable fabrics, human rights for garment workers and EILEEN FISHER employee health. But even with the daily stress of managing a clothing empire, Fisher still begins each day with meditation.

Tony Wright spent 25 years in prison for a crime he didn't commit. This past August, a Philadelphia jury acquitted Wright of the 1991 rape and murder of an elderly woman after his lawyers, including two from Innocence Project, presented DNA evidence that supported his innocence. He was just 20 years old when he was arrested. During his time in prison, one of Wright's lawyers gave him Dan Harris' book, "10% Happier," and Wright started practicing meditation and yoga. He's now learning to readjust to life on the outside.

Spring Washam was selling timeshares and struggling with depression when she decided to embark on a journey to work on her mind. After looking into psychology texts, self-help books and various forms of meditation, she eventually attended a 10-day meditation retreat that she says changed her life forever. Washam is now a well-known meditation and dharma teacher who started the East Bay Meditation Center, bringing mindfulness meditation practices to the diverse communities in the Oakland, California, area. She also has a somewhat controversial project involving trips into the Amazon jungle and the drug Ayahuasca, a hallucinogenic plant-based tea mixture.

Alan Cumming is an award-winning actor on the Broadway stage and on-screen, a New York Times best-selling author, director, comedian and activist. He's best known for his roles in Broadway's "Cabaret," TV’s "The Good Wife" and as Nightcrawler in "X-Men 2." During the interview with Dan Harris, Cumming talks about his meditation practice and his new book, "You Gotta Get Bigger Dreams: My Life in Stories and Pictures," out this month.

Elizabeth Vargas has been known throughout her 30-year career for her strong reporting around the world, her tough interviews and her steadiness during breaking news coverage. But now for the first time, Vargas reveals that she has also long struggled with alcoholism and anxiety. In her interview with Dan Harris and in her new book, "Between Breaths: A Memoir of Panic and Addiction," Vargas shares that she suffered repeated relapses and says meditation and reaching out to others has helped save her.

Want to give meditation a try? This is a great place to start. Meditation can seem simple, even trivial. But the mental muscle we exercise in beginning again (and again, and again) is an excellent training ground for the many times in our everyday lives when things don't go as planned. We've built the skill of beginning again. This is a guided meditation from Dan's "10% Happier: Meditation for Fidgety Skeptics" app, featuring Sharon Salzberg (featured in Episode #8 of this podcast!). A towering figure in the meditation world, Salzberg is part of a small group of people who helped bring meditation over from Asia to the United States. She is a meditation teacher, the co-founder of Insight Meditation Society and the author of nine books.

Chef Eric Ripert, of the famed Le Bernardin in New York City, is one of the world's best chefs, an Emmy-winning cooking show host and a cookbook author. But while Ripert was building a name for himself in the heat and the stress of a fine-dining restaurant kitchen, he also became a practicing Buddhist. The chef sat down with Dan Harris to talk about his daily meditation rituals, how he found Buddhism after being raised Catholic, and how he got to where he is today.

Joshua Fields Millburn and Ryan Nicodemus have been through a lot together. They grew up together in Dayton, Ohio, both in families that struggled to make ends meet. They went on to climb the corporate ladder together and both made a comfortable living. So when Josh discovered minimalism, a practice in which you rid yourself of excess stuff to focus on personal happiness, it wasn't long before Ryan joined him. Today, the two childhood friends live in Montana and host a podcast, a website and have a film called "Minimalism: A Documentary About the Important Things," all devoted to capturing their minimalism experiences and to help others discover the practice.

Mike Gervais is a high-performance sports psychologist who works with athletes, most famously as the mindfulness coach for the Seattle Seahawks, on training the mind and body to work together under the intense pressure of competition. Gervais has helped pro-basketball players, golfers, swimmers, snowboarders, volleyball Olympians, hall of famers and a host of other elite athletes find new approaches to reaching peak performance from within. He talks with athletes and entrepreneurs about their experiences on his podcast, "Finding Mastery."

A few years ago, Jesse Israel was a sophomore film student who had just signed an up-and-coming college band to a record label he co-founded out of his dorm room. Israel built that record label into a successful company -- then he decided to walk away from all of it and looked into ways he could "bring people together through shared interest." After toying with a few ideas, Israel came up with a plan to start a community for young adults to meet, meditate and "share quiet," he said.

Dr. Richie Davidson, a neuroscientist at the University of Wisconsin-Madison and founder of the Center for Healthy Minds, has been meditating for over 40 years. But it was the Dalai Lama himself who convinced Davidson to dedicate his life to researching the effects of meditation on the brain. Early in his career, Davidson said he "became a closet meditator" and the Dalai Lama "played a major role in me coming out of the closet and encouraging serious scientific research in this area." Davidson's team flew in monks from Tibet and Nepal for the study and asked them to meditate while undergoing scans. When they first looked at the scans, Davidson said the results were shocking.

Oren J. Sofer, a former child actor turned longtime meditation teacher, was a 19-year-old college student in New York City when he said he felt things in his life were falling apart. "And I had heard about people going to India for study abroad and I had found out about a program where you wake up, 5am every morning, stay at a monastery, meditate twice a day, no drugs, no sex, no alcohol, and I just said, 'Sign me up,'" Sofer said. Fast forward to present day and now one of Sofer's specialties as a meditation teacher is showing people how to use Mindfulness to be better communicators.

Mingyur Rinpoche, the author of "The Joy of Living: Unlocking the Secret and Science of Happiness," is a study of contradictions. On one hand, he's been formally recognized as the reincarnation of two Tibetan meditation masters. On the other hand, he has been working with scientists to design research around the impact meditation can have on the brain. In fact, he and other practitioners had their brain activity measured while meditating on compassion and the researchers were stunned by the results. Mingyur also freely admits that he suffered from anxiety and panic attacks as a child, and talks about how he turned to meditation for help.

Dan Ryckert works in an industry where you wouldn't imagine there would be a whole lot of meditation: Video games. Ryckert is a senior editor at the popular video game website, Giant Bomb, and he's the author of "Anxiety as an Ally: How I Turned a Worried Mind into My Best Friend." Ryckert's raw memoir details his struggles with anxiety and panic attacks, from trying to find a diagnosis and then with learning how to deal with the attacks in his personal and professional life, and then how he eventually turned to meditation.

Author and journalist Claire Hoffman has been practicing Transcendental Meditation since she was 3 years old. When she was 5, she and her family moved to a secluded meditation community in Fairfield, Iowa -- Maharishi's national headquarters for Heaven and Earth. In her new memoir, "Greetings from Utopia Park: Surviving a Transcendent Childhood," Hoffman describes what it was like to grow up in a place where people aspired to follow all of Maharishi's principles, what happened after she began to question them, and how she feels about her spiritual upbringing now as an adult.

Dr. Amishi Jha, a neuroscientist and an associate professor of psychology at the University of Miami, and Maj. Gen. Walter Piatt of the U.S. Army might seem like an unlikely pair, but they have worked together to bring Mindfulness to the troops. Jha studies how the demands of high-stress, high-stakes professions may degrade the brain's ability to make decisions and she has found in her work that groups like accountants, students, athletes and military service members benefit from Mindfulness training. Piatt has served in numerous assignments all over the world, including tours in Korea and Panama, in his more than 35-year military career. He's also completed several operational deployments including Bosnia, Kosovo, Afghanistan and Iraq.

World-renowned chef Mario Batali has 28 restaurants, 10 cookbooks, a daytime cooking show, a food emporium in New York City, and now plans for a food theme park. He also -- somehow -- finds time to keep a daily meditation routine. Batali says he started practicing mantra-based Transcendental Meditation (TM) six years ago after Jerry Seinfeld and his wife, Jessica, suggested he look into it. Batali said he now practices twice a day for 20 minutes, and that it's helped calm his temper.

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.

Arianna Huffington has a multimillion-dollar media website that reacts to world events by the millisecond, she's a mother of two -- and yet she says she always gets a good night's sleep. Not only that, she says wants to help everyone else do the same.
Huffington, the co-founder and editor-in-chief of The Huffington Post, has a new book -- her fifteenth -- called "The Sleep Revolution: Transforming Your Life One Night at a Time." In the book, she traces sleep deprivation back to the Industrial Revolution and argues that our culture's chronic need to be "plugged in" is hurting our health, productivity, relationships and happiness.
She started researching the effects of sleep deprivation after she collapsed from exhaustion in 2007, two years after launching The Huffington Post. It was also around this time, Huffington said, that she went back to meditation, a practice she had first started at age 13 while living in her home country of Greece.

Want to give meditation a try? Here's a great place to start.
When left unchecked, our thoughts exert enormous influence over our lives. But when we become aware of them, we realize that they are little more than nothing.
This is 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.

Acclaimed movie producer and director Adam Shankman is best known for his upbeat, family-friendly movies, including "Hairspray," "A Walk to Remember" and "The Pacifier," but behind the scenes, Shankman says he spent years grappling with substance abuse and self-loathing.
Growing up in Hollywood, Shankman, who is openly gay, remembers being "an incredibly happy kid." But when he was three years old, he says, his parents set him up with a doctor who was doing a study on sexual identity. Unbeknownst to his parents at the time, Shankman says he was placed in "conversion therapy." When he was a teen, Shankman turned to alcohol and later drugs to quiet the "ugly voice" in his head.
In 2012, Shankman says, he entered a "really dark" place and the following year checked himself into a month-long rehab program -- where he discovered meditation.

Success and happiness: Can you have one without the other? Many may assume that these two things are at cross purposes but Emma Seppala, the science director of Stanford University's Center for Compassion and Altruism Research and Education, argues that that assumption is actually dead wrong. The Ph.D. holder and author of "The Happiness Track" sat down with Dan Harris to tackle this subject -- a central theme in Dan's own book, "10% Happier."

Chade-Meng Tan was employee No. 107 at Google. But the software engineer's career took a turn when he began teaching meditation to the company's employees and executives, adopting the job title of "Jolly Good Fellow." While he's no longer at Google, Meng -- as everyone calls him -- continues to meditate and has written a new book, "Joy on Demand," detailing how anyone can access joy through meditation.

Thinking about death can be supremely difficult. Many of us try not to think about it at all – until we have no choice. But two Zen Buddhist monks are using meditation, and a generous dose of humor, to show people that the dying process does not have to be scary, and can even be uplifting. Sensei Robert Chodo Campbell and Sensei Koshin Paley Ellison are the co-founders of the New York Center for Contemplative Care, and have trained doctors, nurses, hospice care workers, and social workers to incorporate meditation and caring into their bedside manner with patients, and in their relationships with loved ones. The duo also teaches people to embrace death’s inevitability as push to live a fulfilling life – Zen Buddhist practice forces followers to look at this reality repeatedly – and how to treat a dying loved one with compassion instead of fear. Chodo and Kosin are the authors of the new book, "Awake at the Bedside: Teachings on Palliative & End of Life Care."

Ali Smith goes into some of the toughest neighborhoods in one of the toughest cities in America, and teaches yoga and meditation to troubled and at-risk school kids. And the results have been incredible. Smith, a certified yoga instructor, is the co-founder and executive director of the Holistic Life Foundation. His workshops and after-school programs reach approximately 4,500 kids every week – and that number only continues to grow.

In our pilot episode, which we recorded back in January before we moved into a fancy radio studio and had any clue what we were doing (this part hasn't changed much), Dan invited author and speaker Gretchen Rubin over to his New York City apartment to talk mindfulness, how to break bad habits and find better routines.

When he was 28 years old, RuPaul Andre Charles found himself broke and living on his little sister's couch in Los Angeles. "It was a really, really, really dark, dark period for me." That’s when RuPaul, now the world's most famous drag queen, started his meditation practice.

Enlightenment (or, more specifically, exactly how one gets enlightened) has become a somewhat taboo subject. For years, American meditation teachers have largely avoided discussing what's known as "the progress of insight" -- the various stages that lead to Nirvana -- with their students. But why? In this episode, Dan gets clear, candid answers from Steve Armstrong, a long-time meditation teacher and the managing editor of the new book "Manual of Insight."

Thupten Jinpa may be best known for being the Dalai Lama's longtime English-language translator. But now Jinpa is working to get his own message across. In his new book, "A Fearless Heart," Jinpa touches on the course in compassion training he helped create at Stanford University -- one that has been shown to make people happier, healthier and better able to regulate their emotions.

Want to give meditation a try? This is a great place to start. If you're struggling, it means something is going on that you're not accepting. The struggle is the feedback. Instead of pushing through, ask yourself "What am I not open to?" Often you'll see that the struggle dissipates right there. This is 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.

Lama Tsomo is one of the first American women to be ordained as a Tibetan Buddhist lama, or spiritual teacher. Born Linda Pritzker, she is part of the family that built the Hyatt hotel chain. But Lama Tsomo embarked on a very different path, diving deeply into Buddhism, spending months on retreat, learning Tibetan and teaching around the world. She sat down with Dan Harris to talk about her story and to detail some of these Tibetan practices.

Leigh Brasington has been practicing meditation for decades and is one of the most prominent American teachers of Jhana meditation. The Jhanas are a set of altered states of consciousness associated with profound amounts of bliss, happiness and ecstasy. Entering Jhana is done through meditating with intense concentration and it's considered a controversial topic by many in the Buddhist world. But can regular people access the Jhanas? And are they even real?

Actress and singer-songwriter Margot Bingham has moved from playing the role of jazz singer Daughter Maitland in HBO's "Boardwalk Empire" to a highly-respected detective in ABC's "The Family," but in working through these complex roles, Bingham said she finds comfort through practicing meditation. Bingham sat down with Dan Harris and talked about her career, how she dealt with the heaviness of her "Boardwalk Empire" role and how she found meditation.

A towering figure in the meditation world, Sharon Salzberg is part of a small group of people who helped bring meditation over from Asia to the United States. Growing up in New York City, Salzberg had a traumatic childhood and was a sophomore in college when an Asian philosophy class she chose sort of on a whim led her to find a personal and positive connection with Buddhist teachings and practices. Today, she is a meditation teacher, the cofounder of Insight Meditation Society and the author of nine books, including best-sellers "Lovingkindness," "Real Happiness" and "Real Happiness at Work." Salzberg sat down with Dan Harris to talk about her personal history, her meditation practice and her advice to beginners looking to start practicing.

George Mumford has taught mindfulness and meditation to some of the greatest athletes of all time: Michael Jordan, Kobe Bryant and Shaquille O'Neal, among others. In partnership with the legendary coach Phil Jackson, Mumford taught meditation to the Chicago Bulls and Los Angeles Lakers, and now works with the New York Knicks. He’s also the author of "The Mindful Athlete: The Secret to Pure Performance."

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.

The author of "Mindful Work," New York Times reporter David Gelles is a self-described "sporadic meditator." During the day, Gelles says he uses so-called "meditation hacks," such as waiting a beat or two before picking up a ringing phone or practicing walking meditation around the office at work. Earlier this month, he wrote an op-ed for the New York Times Sunday Review called "The Hidden Price of Mindfulness, Inc.," in which he talked about the "mindfulness economy" and the hundreds of products out there, from books to apps to a dairy-free mayonnaise substitute called Mindful Mayo, all carrying a "mindfulness" label.

Amy Cuddy has created a bonafide sensation in the world of happiness and well-being. A social psychologist at Harvard Business School and a New York Times best-selling author, Cuddy gave a TED Talk that has been viewed millions of times about how to make yourself look, feel and act more powerful, through something she calls "power poses."

Dr. Jay Michaelson is a lawyer, a rabbi, a legal/religion columnist for The Daily Beast, an LGBT activist, a professor, and an author of six books. Yet despite his staggering number of day jobs, Michaelson has also found time to intensively practice meditation. In fact, add another job to the resume: He’s also a meditation teacher. And not only does he practice and teach meditation, he says he’s had experiences of enlightenment, or "awakening."

The filmmaker and co-creator of the TV show "Billions" talks about his practice of Transcendental Meditation.

Weezer frontman Rivers Cuomo has been writing and singing hit songs for more than two decades. But this Grammy-winning rocker, whose lyrics about relationships, promiscuity and drug use helped Weezer become what some argue is the father of today's emo genre, credits his success and stability to his daily practice of meditation.

How can you live a happier life? In our debut episode, Dan Harris sits down with the Dalai Lama and Richard Davidson, a neuroscientist and founder of the Center for Healthy Minds. His Holiness and Richardson have collaborated for years on research looking at the impact meditation can have on the brain. Please leave us a review! ----> http://bit.ly/2lkYXxT