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#377: A More Relaxed Way to Meditate | Alexis Santos Sep 08, 2021

A common problem among type-A people is trying to win at meditation. But the practice doesn’t work like that. If you over-effort, if you try to make something happen, it’s pretty much guaranteed not to happen. What is guaranteed is that you will suffer. Meditation is like a video game where you can’t move forward if you want to move forward too badly.

Our guest today is Alexis Santos, who has been practicing meditation for twenty years and was a student of the highly influential Burmese monk Sayadaw U Tejaniya. Alexis is also a core teacher in the Ten Percent Happier app and the lead teacher of our On the Go course. In this episode, Alexis recounts his time learning from Sayadaw and shares an approach to meditation that is more relaxed than what many of us may be used to. It just might change your practice.

Watch Season 2 of Ted Lasso on Apple TV+. Subscription required. Apple TV+ and/or select content may not be available in all regions.

To join the Ted Lasso Challenge by midnight tonight, download the Ten Percent Happier app here: https://10percenthappier.app.link/install

Full Shownotes: https://www.tenpercent.com/podcast-episode/alexis-santos-377

#376: Letting Go of Perfectionism | La Sarmiento Sep 06, 2021

In this episode, we’re talking about the difference between kindness and what our guest, La Sarmiento, calls “radical kindness,” how to muster the strength to be kind to annoying people while setting appropriate boundaries, the difference between radical compassion and what the Tibetans call “idiot compassion,” and their experience of learning to accept themselves in a culture that is not always so welcoming.

Sarmiento, whose pronouns are they/them, has been practicing Vipassana meditation since the 1990’s. They are a graduate of the Spirit Rock Community Dharma Leader Training Program and a mentor in the Mindfulness Meditation Teacher Certification Program. They serve as the guiding teacher for the BIPOC and LGBTQ+ sanghas at the Insight Meditation Community of Washington, DC, where they are also board president.

We are bringing you this Ten Percent Happier podcast series in collaboration with the Apple TV+ Original Series Ted Lasso because kindness is a huge theme in the show, and there are many practical lessons embedded right in the plot.

CTA: Watch Season 2 of Ted Lasso on Apple TV+. Subscription required. Apple TV+ and/or select content may not be available in all regions.

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

Full Shownotes: https://www.tenpercent.com/podcast-episode/la-sarmiento-376

This Will Make You Stronger | Bonus Meditation with Sharon Salzberg Sep 03, 2021

Deepen your inner strength and learn to draw boundaries and respond to injustice in this powerful loving-kindness meditation for yourself.

Watch Ted Lasso on Apple TV+. Subscription required. Apple TV+ and/or select content may not be available in all regions.

To find this meditation in the Ten Percent Happier app, you can search for “Kindness for Inner Strength,” or click here: https://10percenthappier.app.link/content?meditation=135d547d-18a1-48a6-a562-e325f74ffe40.

About Sharon Salzberg:

A towering figure in the meditation world, Sharon Salzberg is a prominent teacher & New York Times best-selling author. 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 Real Love. Sharon lives in New York City and teaches around the world.

#375: Reversing the Golden Rule | Jamil Zaki Sep 01, 2021

In this episode we’re talking about how what you believe— about yourself, or about the world — can become a self-fulfilling prophecy. So if you believe the world is a cold and unforgiving place, it can become that way. And if you believe that you have limited capacities for kindness, you can, in effect, make it so.

Our guest is Jamil Zaki, who is making his second appearance here on the show. Jamil is a professor of psychology at Stanford University and the director of the Stanford Social Neuroscience Lab. He is a leading expert on empathy and the author of the book The War for Kindness.

Jamil discusses three levels of kindness: kindness toward ourselves, kindness in our close relationships, and kindness in our communities. He argues that starting with the self is critical, but also that the kinder we can make our communities, the kinder we will be ourselves. And the more we reorient ourselves to focus on the positive, the more we can create a self-fulfilling prophecy of kindness.

We are bringing you this Ten Percent Happier podcast series in collaboration with the Apple TV+ Original Series Ted Lasso because kindness is a huge theme in the show, and there are many practical lessons embedded right in the plot.

Watch Season 2 of Ted Lasso on Apple TV+. Subscription required. Apple TV+ and/or select content may not be available in all regions.

To sign up for the Ted Lasso Challenge, download the Ten Percent Happier app today: https://10percenthappier.app.link/install

Full Shownotes: https://www.tenpercent.com/podcast-episode/jamil-zaki-375

#374: The Evolutionary Case for Kindness | Dacher Keltner Aug 30, 2021

Here’s a question: Is there an evolutionary advantage to being kind?

Our guest today is Dacher Keltner, an eminent scientist who will make the case that, contrary to popular conceptions of evolution (dog-eat-dog, survival of the fittest), and contrary to a lot of what we see on the news, our species is actually uniquely wired for kindness and compassion.

Dacher Keltner is the Director of the Social Interaction Lab at the University of California at Berkeley, the Faculty Director of the Berkeley Greater Good Science Center, and the author of the book Born to Be Good: The Science of a Meaningful Life.

In this episode, we talk about Darwin’s perspective on human sympathy and selfishness, where he stands on the question of Original Sin versus Buddha Nature, the importance of touch when it comes to communicating compassion, and the relationship between teasing and kindness.

We are bringing you this Ten Percent Happier podcast series in collaboration with the Apple TV+ Original Series Ted Lasso because kindness is a huge theme in the show, and there are many practical lessons embedded right in the plot.

Watch Season 2 of Ted Lasso on Apple TV+. Subscription required. Apple TV+ and/or select content may not be available in all regions.

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

Full Shownotes: https://www.tenpercent.com/podcast-episode/dacher-keltner-374

How Not to Lose It with Your Loved Ones | Bonus Meditation with Anushka Fernandopulle Aug 27, 2021

Develop the skill and sensibility of kindness, warmth, and goodwill by bringing your loved ones to mind.

We are bringing you this Ten Percent Happier podcast series in collaboration with the Apple TV+ Original Series Ted Lasso because kindness is a huge theme in the show, and there are many practical lessons embedded right in the plot.

Watch Ted Lasso on Apple TV+. Subscription required. Apple TV+ and/or select content may not be available in all regions.

To find this meditation in the Ten Percent Happier app, you can search for “Kindness for Loved Ones,” or click the link for the ‘Kindness: Ted Lasso Style’ singles meditation pack: https://10percenthappier.app.link/KindnessTedLassoStyle

About Anushka Fernandopulle:

Anushka teaches meditation, works as an organizational consultant, and does leadership coaching with individuals and teams. She has practiced meditation for over 25 years, including four years in full-time intensive training in monasteries and retreat centers in the US, India and Sri Lanka.

Her work is informed by a BA in anthropology/religion from Harvard University, an MBA from Yale focused on leadership and organizational behavior, and certification in coaching from the Coaches Training Institute.

#373: Optimizing Your Stress | Modupe Akinola Aug 25, 2021

Stress – which many of us despise and try to avoid – does not actually have to be a bad thing. Rather, it’s our relationship to stress, our mindset about stress, that determines whether we are helped or harmed by it. Today’s guest has the science to back this up and the practical tools to help you transfer her insights from the lab to your life.

Modupe Akinola is an Associate Professor of Management at the Columbia Business School and host of the TED Business podcast. She is also one of the featured experts in our Stress Better course in the Ten Percent Happier app.

In this conversation, Modupe talks about what she’s learned during these extraordinarily stressful last couple of years, what she calls the “stress mindset” (and how to cultivate it), and the vast resources available to us for handling stress (and how to tap them). We also dive into another of Modupe’s areas of expertise: how to have productive conversations around the often stressful–but critical–issues of diversity, equity, and inclusion.

Get ready for the upcoming Ted Lasso Challenge by downloading the Ten Percent Happier app today: https://10percenthappier.app.link/install

Full Shownotes: https://www.tenpercent.com/podcast-episode/modupe-akinola-373

#372: The Science of Making and Keeping Friends | Robin Dunbar Aug 23, 2021

Friendship might not necessarily be something you’ve considered to be an urgent psychological and physiological issue. On this show, we spend a lot of time exploring how the quality of our relationships determines the quality of our lives and our health. Sadly, in many ways, it’s harder than ever to make and keep friends.

With loneliness and disconnection on the rise, it’s clear that our society just wasn’t constructed for social connection. And recent data suggests we’re in a friendship crisis, with many of us reporting that we have fewer close friendships than ever.

Our guest today is Robin Dunbar, an Emeritus Professor of Evolutionary Psychology at Oxford University and the author of numerous books on the development of Homo sapiens. Dunbar is perhaps best known for formulating “Dunbar's number,” which is a measurement of the number of relationships our brain is capable of maintaining at any one time. He is a world-renowned expert on human relationships, and has a ton of fascinating research findings and practical tips for upping your friendship game.

In this conversation, we dive into the science behind human relationships, the upsides and downsides of maintaining friendships on social media, the viability of friendships across gender lines, and what science says you can do to compensate if you feel you are currently lacking in close friendships.

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

Full Shownotes: https://www.tenpercent.com/podcast-episode/robin-dunbar-372

Rewiring Your Motivations | Bonus Meditation with Jess Morey Aug 20, 2021

Brighten your mind and be a force for good today by practicing intentions of kindness, generosity, and honesty with Jess.

Watch Ted Lasso on Apple TV+. Subscription required. Apple TV+ and/or select content may not be available in all regions.

To find this meditation in the Ten Percent Happier app, you can search for “Kind and Generous Intentions,” or click the link for the ‘Kindness: Ted Lasso Style’ singles meditation pack: https://10percenthappier.app.link/KindnessTedLassoStyle.

About Jess Morey:

Jess Morey is a graduate of the Insight Meditation Society’s 4-year teacher training program and a cofounder of Inward Bound Mindfulness Education, which runs in-depth mindfulness programming for youth and the parents and professionals who support them, across the US and internationally.

Jess began practicing meditation at age 14 on teen retreats offered by the Insight Meditation Society (IMS), and has maintained a consistent commitment to meditation since. Diving head first into meditation at such a key developmental stage makes the revelatory perspective of mindfulness & compassion her natural home turf, and gives her an easy, conversational teaching style anyone can relate to.

Improving Your Relationships - Buddhist Style | Martine Batchelor Aug 18, 2021

This great deep-Dharma episode is all about using an ancient, fascinating, and readily-accessible Buddhist concept as a way to improve your interactions with other human beings. The concept in question is called vedana, or “feeling tone.”

Our guest, Martine Batchelor, will explain. She was a Buddhist nun in Korea for ten years and is now a lecturer, spiritual counselor, and author of such books as “The Path of Compassion” and “Women in Korean Zen."

Two brief notes: First, this episode is a re-run, which we’re doing a few times this summer in order to give the staff a breather, and also to resurface some of our older gems for our newer listeners. Second, this conversation includes some brief references to sensitive topics, including sexual activity and substance abuse.

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

Full Shownotes: https://www.tenpercent.com/podcast-episode/martine-batchelor-repost

#371: Help, Work Sucks | Cal Newport Aug 16, 2021

A lot of us right now would probably agree that the technologies meant to make our jobs easier are actually stressing us out. (Think: the email and Slack messages that never stop and with which you can never catch up.) The worst part is the dopamine hit that you can get hooked on that comes with getting new information, causing you to check your messages way too often. And all of this has been exacerbated by working remotely.

In this episode, our guest Cal Newport says that these technologies have created what he calls “the hyperactive hive mind,” and he has a ton of thoughts about how to stop it. He’s a computer science professor at Georgetown University and a New York Times bestselling author of seven books, including A World Without Email, Digital Minimalism, and Deep Work. He’s also the host of the popular Deep Questions podcast.

In this conversation, we talk about how to minimize the impact of the hyperactive hive mind, how the way we work is fundamentally broken, how we ended up in our current work situation where we're checking email and Slack all the time, and what this does to our brain.

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

Full Shownotes: https://www.tenpercent.com/podcast-episode/cal-newport-371

How to Be Cool with All of You | Bonus Meditation with Dawn Mauricio Aug 13, 2021

You are complex and contain multitudes. Try this refreshing take on loving-kindness and offer love to all the different parts of yourself.

Watch Ted Lasso on Apple TV+. Subscription required. Apple TV+ and/or select content may not be available in all regions.

To find this meditation in the Ten Percent Happier app, you can search for “Loving Your Many Sides,” or click the link for the ‘Kindness: Ted Lasso Style’ singles meditation pack: https://10percenthappier.app.link/KindnessTedLassoStyle

About Dawn Mauricio:

Dawn Mauricio (she/her) has been practicing and studying Insight Meditation since 2005, and has graduated from several Buddhist programs, including Spirit Rock's 4-year Retreat Teacher Training. She teaches with a playful, dynamic, and heartfelt approach in Canada and the US, to teens, people of color, and folks of all backgrounds.

#370: How Do You Love Without Being Attached? | Kevin Griffin Aug 11, 2021

In this episode we’re tackling some thorny dharma questions. For example: How do you love someone without attachment? How do you love yourself when the self is allegedly an illusion?

Our guest today is a repeat customer, Kevin Griffin. He joined us a few months ago in an episode about the nature of craving and addiction. This time, Kevin’s back with a semi-skeptical take on loving-kindness -- that venerable, if somewhat misunderstood, Buddhist practice. Our conversation is centered around a book he wrote, called Living Kindness: Buddhist Teachings for a Troubled World.

We talk about lovingkindness vs. “living kindness," the dangers of modern metta practice, and the idea that you don't have to feel love all the time (but can still seek to handle situations with non-ill-will). Please note: This conversation includes brief references to addiction and other forms of suffering.

If you don't already have the Ten Percent Happier app, download it for free wherever you get your apps: https://10percenthappier.app.link/download-app.

Full Shownotes: https://www.tenpercent.com/podcast-episode/kevin-griffin-370

#369: How To End The War With Your Body | Sonya Renee Taylor Aug 09, 2021

It is incredibly common for many of us humans, whatever our gender, to be at war with our bodies -- trying to live up to the people we see in the movies, on social media, or even the versions of ourselves in old pictures. This never-enough-ness can lead to an ambient level of self-loathing that can be incredibly destructive. That's where "radical self-love" comes in.

Our guest today is Sonya Renee Taylor. She is the author of three books, including The Body is Not an Apology: The Power of Radical Self-Love. She is the Founder and Radical Executive Officer of The Body is Not An Apology. She has come to this work as a result of her own personal pain, as a Black woman inhabiting a body that she says does not conform to societal norms.

In this conversation, we talk about defining radical self-love (and why she believes it's our natural state), tools for cultivating radical self-love, and the connection between being OK with yourself and the larger society. (Also, just a heads up: There is one brief reference to sex.)

If you don't already have the Ten Percent Happier app, you can download it for free wherever you get your apps: https://10percenthappier.app.link/download-app.

Full Shownotes: https://www.tenpercent.com/podcast-episode/sonya-renee-taylor-369

Try This for Stress | Bonus Meditation with Sebene Selassie Aug 06, 2021

Being kind to ourselves in hard times bolsters our resilience, so we can learn from setbacks rather than getting stuck in rumination.

Watch Ted Lasso on Apple TV+. Subscription required. Apple TV+ and/or select content may not be available in all regions.

To find this meditation in the Ten Percent Happier app, you can search for “Self-Kindness for Stress,” or click here: https://10percenthappier.app.link/content?meditation=135d547d-18a1-48a6-a562-e325f74ffe40.

About Sebene Selassie:

Growing up, Sebene felt like a big weirdo. Born in Addis Ababa, Ethiopia and raised in white neighborhoods in Washington, D.C., she was a tomboy Black girl who loved Monty Python and UB40. She never believed she belonged. Thirty years ago, she began studying Buddhism as an undergraduate at McGill University where she majored in Comparative Religious Studies. Now, Sebene is a teacher, author, and speaker who teaches that meditation can help us remember our inherent sense of belonging, that our individual freedom affects absolutely everyone and everything, and that our collective freedom depends on each and every one of us. Sebene is a three-time cancer survivor of Stage III and IV cancer.

Escape From Zombieland | Koshin Paley Ellison Aug 04, 2021

Modern life has turned many of us into zombies. We walk around with our noses in our phones, constantly on the hunt. We’re not looking to eat people’s brains, per se, but we are looking for mindless hits of dopamine -- from the latest headline, email, text, or “like” on our Instagram post. This has profound consequences, for us as individuals and for the society as a whole.

Our guest in this episode argues that we need to wake up to this, and learn how to create human connection. Koshin Paley Ellison is an author, Zen priest, and Jungian psychotherapist. He co-founded the New York Zen Center for Contemplative Care and is the author of Wholehearted: Slow Down, Help Out, Wake Up. Ellison dives into his attempts to rescue the cliche of intimacy, how to build meaningful relationships, and what it means to “Find Your Five.” He also discusses how experimenting with what he calls "healthy embarrassment" (or allowing yourself to feel exposed) makes for better relationships. In fact, he’ll model some of that for us, quite bravely.

Just a note: This is a re-run from a few years back. We’re re-running a few episodes this summer to give our staff a break, and also to get some of our favorite older episodes into the ears of our many new listeners. Also: This conversation includes references to sensitive topics, including lived experiences of hatred and abuse. That said, it happens in the context of discussions about vulnerability and healing.

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

Full Shownotes: https://www.tenpercent.com/podcast-episode/koshin-paley-ellison-repost

#368: A Rarely Accessed Source of Joy | Roman Mars Aug 02, 2021

Today’s episode is about finding joy, pleasure, interest, and even gratitude in a surprising source: everyday objects and infrastructure.

Our guest Roman Mars is the host and creator of 99% Invisible, a radio show and podcast about design and architecture. It is one of the most popular podcasts in the world. Roman is also a bestselling author; he recently co-authored The 99% Invisible City: A Field Guide to the Hidden World of Everyday Design.

Roman talks to us about how he got interested in design, how the name “99% Invisible” came to be, his new book about the under-observed aspects of the built world, the importance of reading plaques and utility markers, design as coercion, and a shared love of 90s punk rock.

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

Full Show notes: https://www.tenpercent.com/podcast-episode/roman-mars-368

Counteracting Your Negativity Bias | Bonus Meditation with Anushka Fernandopulle Jul 30, 2021

Often we forget to acknowledge the good in our lives. Happiness and well-being can be as accessible as simply recalling moments of kindness.

Watch Ted Lasso on Apple TV+. Subscription required. Apple TV+ and/or select content may not be available in all regions.

To find this meditation in the Ten Percent Happier app, you can search for “Recalling Kind Moments,” or click the link for the ‘Kindness: Ted Lasso Style’ singles meditation pack: https://10percenthappier.app.link/KindnessTedLassoStyle

About Anushka Fernandopulle:

Anushka teaches meditation, works as an organizational consultant, and does leadership coaching with individuals and teams. She has practiced meditation for over 25 years, including four years in full-time intensive training in monasteries and retreat centers in the US, India and Sri Lanka. Her work is informed by a BA in anthropology/religion from Harvard University, an MBA from Yale focused on leadership and organizational behavior, and certification in coaching from the Coaches Training Institute.

#367: The Price of Secrecy | Michael Slepian Jul 28, 2021

This episode is all about secrets.

Did you know that there are 38 categories of secrets—and statistically, according to Michael Slepian, you probably have about 13 of them right now?

Slepian is the Sanford C. Bernstein & Co. Associate Professor of Leadership and Ethics at Columbia Business School. He studies the psychology of secrets — and how keeping secrets affects our social life and work life, particularly as it pertains to trust and motivation. In this conversation we dive into common misunderstandings about secrets, the hardest part about having secrets, the toll secrets take (both physically and psychologically), how other people can help us handle our secrets in a healthier way, and the impact of societal systems and structures on our secret keeping. (One thing to note: There are brief references to abuse and other traumatic events that some people keep secret.)

If you don't already have the Ten Percent Happier app, download it for free wherever you get your apps: https://10percenthappier.app.link/download-app.

Full Shownotes: https://www.tenpercent.com/podcast-episode/michael-slepian-367

#366: How to Outsmart Your Pain | Christiane Wolf Jul 26, 2021

Sit in meditation for a few minutes and you’re likely to experience pain, either physical or psychological. Hang around the meditation scene for very long, and you are likely to hear the expression, “Pain is inevitable; suffering is optional.”

And that’s what this episode is all about -- boosting your pain tolerance through meditation. Because pain really is inevitable, but can you reduce your suffering through mindfulness and compassion?

Christiane Wolf argues ‘yes’. She is a physician turned mindfulness and compassion teacher and teacher trainer. She is an authorized Buddhist teacher in the Insight (Vipassana) meditation tradition, teaching classes and retreats worldwide, and she’s also the author of the new book “Outsmart Your Pain”.

In this conversation, we talk about meditation techniques that offer us a better relationship to pain, how to work with the physicality of pain, the stories we tell ourselves about our pain, and seeing pain as an opportunity.

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

Full Shownotes: https://www.tenpercent.com/podcast-episode/christiane-wolf-366

How Not To Be A Jerk (Even with Difficult People) | Bonus Meditation with Oren Jay Sofer Jul 23, 2021

With guidance from Oren, this session will let you experiment with ways to find a genuine sense of kindness for yourself and for others. To find this meditation in the Ten Percent Happier app, you can search for “Practicing Kindness,” or click the link for the ‘Kindness: Ted Lasso Style’ singles meditation pack: https://10percenthappier.app.link/KindnessTedLassoStyle.

Watch Ted Lasso on Apple TV+. Subscription required. Apple TV+ and/or select content may not be available in all regions.

About Oren 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.

The Art and Science of Compassion | Thupten Jinpa Jul 21, 2021

It can be incredibly frustrating when life-changing, world-changing concepts such as compassion and kindness are often presented as cliches, because scientific research strongly suggests that learning how to practice compassion -- through meditation and other modalities -- can genuinely change your life. And enough of us did it, it could maybe change the world.

One of the people who is the best at getting this message out, in new and creative ways, is Thupten Jinpa. He is a former Tibetan monk who went on to go to Cambridge University, where he got a B.A. in philosophy and a Ph.D. in religious studies. Since 1985, he has been the principal English translator for His Holiness the Dalai Lama.

In this conversation, we talk about developing a compassionate meditation practice, building kindness and empathy, the connection between intention setting and compassion, and identifying and regulating negative emotional reactions.

A few technical notes: This episode is a rerun. We do reruns when we have episodes that are amazing that we think our newer listeners might enjoy. We also do them to give our staff a break once in a while. We actually recorded this conversation live in front of an audience at the Asia Society in New York City a few years ago. It was the day after the school shooting in Parkland, so you will hear a few references to that.

Check out Joseph Goldstein's course on compassion in the Ten Percent Happier app: https://10percenthappier.app.link/CompassionWithJoseph

Full Shownotes: https://www.tenpercent.com/podcast-episode/thupten-jinpa-repost

#365: The Voice in Your Head | Ethan Kross Jul 19, 2021

The craving, complaining, and comparing voice in our heads can be the source of incalculable suffering, but is it all bad? And are there ways to talk to yourself that can turn your inner voice into a powerful ally?

Ethan Kross is a Professor in the University of Michigan’s top ranked Psychology Department and its Ross School of Business and the author of the new book, Chatter: The Voice in Our Head, Why it Matters, and How to Harness It.

In this conversation, we talk about why we have voices inside our head, how they can be either a blessing or a curse, how to access your inner coach rather than your inner critic, how changing our outer environment can impact your inner environment, and how you can use the much-maligned social media for support.

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

Full Shownotes: https://www.tenpercent.com/podcast-episode/ethan-kross-365

Be Aware and Don’t Cling | Bonus Meditation with Joseph Goldstein Jul 16, 2021

Too many expectations can lead to disappointment. This meditation helps you avoid preconceived notions and see what is already there.

About Joseph Goldstein:

Joseph is one of the most respected meditation teachers in the world -- a key architect of the rise of mindfulness in our modern society -- with a sense of humor to boot.

In the 1970's, he co-founded the Insight Meditation Society (IMS) alongside Sharon Salzberg and Jack Kornfield. Since its founding, thousands of people from around the world have come to IMS to learn mindfulness from leaders in the field. Joseph has been a teacher there since its founding and continues as the resident guiding teacher.

To find this meditation in the Ten Percent Happier app, you can search for “Be Aware and Don’t Cling,” or click here: https://10percenthappier.app.link/content?meditation=9c0526bc-52b3-44f9-b386-61502770cf00.

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

#364: Getting Over Yourself | Joseph Goldstein Jul 14, 2021

For the uninitiated, Joseph Goldstein is one of the cofounders of the Insight Meditation Society (IMS) alongside Sharon Salzberg and Jack Kornfield. Since its founding, thousands of people from around the world have come to IMS to learn mindfulness from leaders in the field.

In this episode Joseph covers strategies for getting over yourself. Every year, Joseph does a three-month retreat by himself at his home in Massachusetts. This year, he emerged with a bunch of thoughts on what’s called “the three proliferating tendencies,” or three “prapancas,” to use the ancient Pali term.

These are three ways in which we perpetuate a sense of self -- not a healthy sense of self, but an unhealthy sense of self. You can think about the process of going deeper in meditation as a process of lightening up or getting less self-centered. Now, you’re about to get a master class in doing just that.

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

Full Shownotes: https://www.tenpercent.com/podcast-episode/joseph-goldstein-364

#363: How to Keep Your Relationships On the Rails | Kaira Jewel Lingo Jul 12, 2021

Today’s episode is about a Buddhist tool for resolving conflict and keeping your relationships healthy. Today’s guest, Kaira Jewel Lingo, was an ordained nun of 15 years in Thich Nhat Hanh’s Order of Interbeing, and is now a lay Dharma teacher based on Long Island. She graduated from Stanford University with a B.A. and M.A. in Anthropology and Social Sciences. She’s edited a few books by Thich Nhat Hanh, including Planting Seeds: Practicing Mindfulness with Children.

In this interview, Kaira Jewel talks about: the Beginning Anew practice (and how even skeptics can see the value in it); how Beginning Anew can strengthen relationships and resolve conflicts; the four steps of the practice; and her own experience with the practice, as both a teacher of it and a practitioner of it.

If Kaira Jewel's insights on gratitude within the practice intrigue or inspire you, you might like a fantastic meditation we released recently on the Ten Percent Happier app called "Daily Gratitude Booster" by Matthew Hepburn. It's the perfect way to cultivate a regular practice of gratitude, which, like meditation itself, is a skill that you can improve. Check it out by downloading the Ten Percent Happier app wherever you get your apps (https://10percenthappier.app.link/install) or click the link in our show notes to be taken directly to Matthew's meditation: https://10percenthappier.app.link/DailyGratitudeBooster.

Full Shownotes: https://www.tenpercent.com/podcast-episode/kaira-jewel-lingo-363

Can You Be Curious Without Getting Judge-y? | Bonus Meditation with Oren Jay Sofer Jul 09, 2021

In this session from Oren, learn how to use meditation to become less reactive and more open in relationships, conversations, and your life.

To find this meditation in the Ten Percent Happier app, you can search for “Curiosity without Judgment,” or click here: https://10percenthappier.app.link/content?meditation=26d7d194-8d16-4a6f-91e5-b1f07345abc8. Of course, if you don't have the app, you can download the Ten Percent Happier app today, for free: https://10percenthappier.app.link/install.

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. Oren teaches retreats across the country and works as Senior Program Developer at Mindful Schools, teaching and developing curricula for one of the international leaders of mindfulness in education.

The Science of Happiness | Emiliana Simon-Thomas Jul 07, 2021

In a previous interview with Dan, the Dalai Lama said something along the lines of, “everyone’s selfish; that’s the way we’re wired. But if you’re going to be selfish, you should be wisely selfish.” Wise selfishness takes into account the fact that what really makes humans happy is to care for other people. This notion has been a central part of the Buddhist platform for millennia, but is now being borne out in scientific research.

Today’s guest is Emiliana Simon-Thomas. She is the science director of the Greater Good Science Center at UC Berkeley, where she is a co-instructor of its Science of Happiness online course. In this conversation, Emiliana talks to us about the difference between empathy and compassion, how we can be happier by being more compassionate and connected, what we misunderstand about love, and a more scientific definition for that culturally loaded term.

Just to note -- this is a re-run of an older episode we pulled out of our vault for a few reasons:

1) It’s summer and we want to give our tireless staff a break; and 2) This is one of our all-time favorite episodes and one that many of our newer listeners may not have heard.

For more science-based happiness practices, you can download the Ten Percent Happier app today: https://10percenthappier.app.link/install.

Full Shownotes: https://www.tenpercent.com/podcast-episode/emiliana-simon-thomas-repost

#362: Rethinking Your Relationship to 'Stuff' | The Minimalists + Oren Jay Sofer Jul 05, 2021

We’ve been meaning to tackle our relationship to 'stuff' for a while now. This subject can go deep. It’s not just about decluttering (although that can actually be pretty substantial work); it’s about rethinking your whole life.

Recently we spoke to a pair of gentlemen known as The Minimalists -- whose names are Joshua Fields Milburn and Ryan Nicodemus. They’re perhaps best known for their documentaries on Netflix: “Minimalism” and “Less is Now”. They also have a very popular podcast and have written a series of books. Their latest book, “Love People, Use Things”, comes out this month. In this episode, we talk about their powerful and painful personal path to Minimalism; the freedom that they say comes from living with less; how to actually do Minimalism; and the pitfalls of the path.

And as a bonus pairing, we’ve brought back a Ten Percent Happier favorite, Oren Jay Sofer. Oren is a renowned Buddhist teacher who has been meditating for nearly a quarter of a century. As part of his training he spent over two years living with less as a Buddhist renunciate, and he makes a compelling case for bringing minimalism into the mindfulness practice, and for letting go.

For more from Oren and other great meditation teachers, download the Ten Percent Happier app today: https://10percenthappier.app.link/install.

Full Shownotes: https://www.tenpercent.com/podcast-episode/the-minimalists-oren-sofer-362

Joseph Goldstein on Self-Compassion | Bonus Meditation Jul 02, 2021

Self-compassion is powerful, but it's not always easy to acknowledge your own pain. This meditation helps you default to compassion.

To find this meditation in the Ten Percent Happier app, you can search for “Self-Compassion,” or click here: https://10percenthappier.app.link/content?meditation=0ee0c676-4215-4d7f-9b0d-9129a3d79a5b. If you don't have the Ten Percent Happier app, you can download it today: https://10percenthappier.app.link/install.

About Joseph Goldstein:

Joseph is one of the most respected meditation teachers in the world -- a key architect of the rise of mindfulness in our modern society -- with a sense of humor to boot. In the 1970's, he co-founded the Insight Meditation Society (IMS) alongside Sharon Salzberg and Jack Kornfield. Since its founding, thousands of people from around the world have come to IMS to learn mindfulness from leaders in the field. Joseph has been a teacher there since its founding and continues as the resident guiding teacher.

#361: Why Men Armor Up | Daniel Ellenberg Jun 30, 2021

Today's episode is a deep dive into the male operating system and how it can be upgraded. Today's guest, Daniel Ellenberg, is a psychotherapist, marriage and relationship therapist, author, and facilitator. He has been leading men’s groups for over 30 years and is the new sitting president of the American Psychological Association's “Division 51: Society for the Psychological Study of Men & Masculinities."

In this conversation, Dr. Ellenberg explains: what masculinity actually means; what prevents men from forming bonds with other men; “traditional masculinity ideology”; why men die earlier than women; the importance of self-compassion for men; and how to be a good role model as a dad, friend, and fellow man.

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

Full Shownotes: https://www.tenpercent.com/podcast-episode/daniel-ellenberg-361

#360: Self-Compassion Ain’t Always Soft | Kristin Neff Jun 28, 2021

There’s a widely held assumption that if you have a warmer, friendlier relationship with yourself, you will not only slack off and be ineffective, but also that you will be a doormat. My guest today says: not true. She’s making the case that self-compassion, when properly understood, can lead to a kind of ferocity. It can help you stand up for yourself and others.

Kristin Neff is the central pioneer in the field of self-compassion research and her work has had a massive impact on me and my own work. She is an Associate Professor of Educational Psychology at the University of Texas at Austin. She’s the author of the book Self-Compassion: The Proven Power of Being Kind to Yourself, and now she has a new book, called Fierce Self-Compassion: How Women Can Harness Kindness to Speak Up, Claim Their Power and Thrive.

This conversation is for everyone, whether you identify as a woman or not. These concepts are universal, although, as you will hear Kristen argue, there is special importance for women. And speaking of gender, we are dedicating this week to that subject. Coming up on Wednesday, we’re going to talk about masculinity with a guest named Daniel Ellenberg.

In this episode with Kristin Neff, we talk about: tender self-compassion vs. fierce self-compassion; the three main forms of fierce self-compassion; how to take a fierce self-compassion break; destructive vs. constructive anger; why she wrote the book specifically for women, and why you should read it, regardless of your gender socialization; how men can help the women in their lives develop this kind of ferocity; and how self-compassion can help us face our biases.

For more resources on self-compassion, you can download the Ten Percent Happier app today: https://10percenthappier.app.link/install

Full Shownotes: https://www.tenpercent.com/podcast-episode/kristin-neff-360

The Delusion of Perfection | Bonus Meditation with Leslie Booker Jun 25, 2021

The struggle to keep up in the era of social media is universal. Bring compassion to your inner critic & release the delusion of perfection.

About Leslie Booker:

Booker brings her heart and wisdom to the intersection of Dharma, Embodied Wisdom, and Social Justice. Much of her work has been supporting incarcerated and vulnerable youth populations.

To find this meditation in the Ten Percent Happier app, you can search for “Taming Your Inner Critic,” or click here: https://10percenthappier.app.link/content?meditation=2789fd7d-8427-4956-9378-0f01d59238c4.

#359: The Hard Questions That Might Save Your Relationship | Susan Piver Jun 23, 2021

Today we have some counterintuitive relationship advice. If you’re in a tough spot with your loved one, why would you want to have a deep chat about religion, politics, work, or your eating habits? Wouldn’t that just make everything worse? My guest today says asking these hard questions is exactly what you should do.

Susan Piver is a fan favorite in TPH-world. She has been a practicing Buddhist for more than a quarter-century. She’s a graduate of a Buddhist seminary, founder of The Open Heart Project, and a New York Times bestselling author of many books, including How Not to Be Afraid of Your Own Life. This month, she’s releasing a revised and expanded edition of her blockbuster book, The Hard Questions: 100 Essential Questions to Ask Before You Say “I Do.” This book started out as a relationship tool for recently engaged couples, but it’s taken on a much broader life. You can use it if your long-term relationship has hit a snag, if you’ve recently broken up with someone and want to understand why, or if you’re single and just want to know yourself better. The book originally came out 20 years ago, but a lot has changed since then, so Susan has gone through and done a big rewrite.

In this conversation, we talk about: why hard questions are so key to building or rebuilding the foundation for a healthy relationship; the difference between love affairs and long-term relationships (and how failing to see the difference can tank your relationship); why breakups are rarely caused by lack of love, but instead by something else; and Susan will explore, from a Buddhist perspective, what happens when the boundaries between you and another person begin to dissolve – and what to watch out for when this happens.

Also, there’s (just barely!) still time to join us in our free Taming Anxiety Challenge. This ten-day meditation challenge will teach you how to understand your anxiety and give you practical tools for coping with the difficult thoughts and emotions that arise when you are anxious. And it’s also a great way to kickstart your meditation practice.

You can join the Taming Anxiety Challenge by downloading the Ten Percent Happier app: https://10percenthappier.app.link/install. You should be prompted to join the Challenge after registering your account. If you've already downloaded the app, just open it up or visit this link to join: https://10percenthappier.app.link/TamingAnxietyChallenge. Be sure to sign up by June 24!

Full Shownotes: https://www.tenpercent.com/podcast-episode/susan-piver-359

#358: Buddhist Lessons on Anxiety | Leslie Booker Jun 21, 2021

Taming Anxiety Series - Episode 4: Welcome to the final episode in our Taming Anxiety Series! Today's guest, Leslie Booker – who goes by "Booker" – is one of America’s leading dharma teachers. She began sharing the practice with vulnerable populations back in 2005 and is a graduate of three different training programs at Spirit Rock, including their four-year Retreat Teacher Training Program.

In this conversation, Booker will make the case that one of the most important, even life-saving, tools when it comes to dealing with anxiety is our ability to connect with our communities. She also brings our attention to yet another Buddhist list – the “three characteristics.” And she explains how bringing awareness to our bodies can help settle us in our most anxious moments. This, I should say, is something she’s worked on with me personally. If you’d like to see that, you can actually do so, because we filmed it as part of our new Taming Anxiety Challenge, a ten-day meditation challenge which begins today over in the Ten Percent Happier app.

Booker is one of the core teachers in the Taming Anxiety Challenge, which features short videos and guided meditations about how to live with anxiety more intentionally. In the app, you’ll see her share strategies with me – and you – for putting into practice everything we talk about on the podcast today — including ways to normalize the experience of anxiety in your community. In fact, by joining the Taming Anxiety Challenge, you'll be part of a community of thousands of meditators learning to cope with anxiety. You can even invite your friends or family to join you in the Challenge – for free! You'll get a notification each time they meditate, so you can be accountable to and supportive of each other.

You can join the Taming Anxiety Challenge by downloading the Ten Percent Happier app: https://10percenthappier.app.link/install. You should be prompted to join the Challenge after registering your account. If you've already downloaded the app, just open it up or visit this link to join: https://10percenthappier.app.link/TamingAnxietyChallenge.

Full Shownotes: https://www.tenpercent.com/podcast-episode/leslie-booker-358

#357: Strategies for Social Anxiety | Ellen Hendriksen Jun 18, 2021

Taming Anxiety Series - Episode 3: As we move into summer and more and more vaccines go into arms, your town or city (or state or country) may soon be opening back up, if it hasn’t already. Some of us are ecstatic. A lot of us are anxious. (And by the way, those are not mutually exclusive. It’s totally possible to be both.) If the thought of large crowds or even small dinner parties makes your palms sweat, don’t worry. You’re not alone. (And if this was true for you even before the pandemic, you’re not alone there, either.) Our guest today is here to help.

Ellen Hendriksen is a clinical psychologist who specializes in anxiety and social anxiety and serves on the faculty at Boston University's Center for Anxiety and Related Disorders. She is the author of How to Be Yourself: Quiet Your Inner Critic and Rise Above Social Anxiety. In today’s episode she explains how to increase your tolerance for uncertainty; how and why social anxiety has gotten worse since the start of the pandemic; and, what you can do to face your own anxiety around social interactions, especially if you’re in a place that is reopening. She’ll also answer some questions from you, our listeners.

In addition to this series on the podcast, we are launching a free Taming Anxiety Meditation Challenge in the Ten Percent Happier app, to help you practice what you’re learning. In this brand-new ten-day meditation challenge, we’ll be pairing a leading anxiety expert and a top-notch meditation teacher together to help you practice what we’re talking about on the show.

The free Taming Anxiety Challenge begins on Monday, June 21, and will run for ten days. Each day, you'll receive a video and you'll complete a short meditation. You'll also receive daily reminders to help keep you on track, and you can even invite your friends to join you. Join the Taming Anxiety Challenge by downloading the Ten Percent Happier app: https://10percenthappier.app.link/install. You should be prompted to join the Challenge after registering your account. If you've already downloaded the app, just open it up or visit this link to join: https://10percenthappier.app.link/TamingAnxietyChallenge.

Full Shownotes: https://www.tenpercent.com/podcast-episode/ellen-hendriksen-357

#356: Anxiety, Explained | Luana Marques Jun 16, 2021

Taming Anxiety Series - Episode 2: Anxiety is very common -- but also commonly misunderstood. So today we’re doing a show that you might think of as: Everything You Wanted to Know About Anxiety (But Were Afraid to Ask).

This is the second episode in a four-part series we’re calling “Taming Anxiety.” (By the way, if you missed the first episode, with pop-star/Broadway star/sitcom-star Sara Bareilles, I strongly recommend checking that out.)

Today, though, we are diving into the science of anxiety with Dr. Luana Marques. Luana is an Associate Professor of Psychiatry at Harvard Medical School, President of the Anxiety and Depression Association of America, and the author of Almost Anxious: Is My (or My Loved One’s) Worry or Distress a Problem? You might also recognize her from this show, because she was also our very first guest on the topic of Covid, way back in March of 2020, in an episode titled “How to Handle Coronavirus Anxiety.”

In this episode, Luana will explain, from a scientific perspective, what anxiety actually is; why it isn’t actually a problem in and of itself – instead, it’s our relationship to it that’s (often) a problem; what the "TEB Cycle" is, and how to work with it; the short-term benefits of avoiding things that cause us anxiety – and the long-term consequences of that avoidance; and how to handle anxiety-induced phobias, including, in my case, a pronounced fear of elevators. Plus, we’ll take some voicemails that you, our listeners, have submitted.

You can also learn how to actually practice everything we'll talk about in today’s episode by participating in our free Taming Anxiety Challenge over in the Ten Percent Happier app, which kicks off next Monday, June 21. Join the Taming Anxiety Challenge by downloading the Ten Percent Happier app: https://10percenthappier.app.link/install. You will be prompted to join the Challenge after registering your account. If you've already downloaded the app, just open it up or visit this link to join: https://10percenthappier.app.link/TamingAnxietyChallenge.

Full Shownotes: https://www.tenpercent.com/podcast-episode/luana-marques-356

#355: Sara Bareilles: Anxiety, Anger, and Art Jun 14, 2021

Taming Anxiety Series - Episode 1: Today is a big day here on the podcast, both because we have a fantastic new episode, and because this episode is actually kicking off a series we have been wanting to produce for a long time, called “Taming Anxiety.”

Anxiety is a massive issue in our society. Even before the pandemic, it was on the rise. Now, the situation is even worse. Chances are it has afflicted you or someone you love at some point, on some level: maybe you’ve received an actual diagnosis, like generalized anxiety disorder, or maybe you’re prone to symptoms closer to panic, or perhaps you’re just susceptible to a bit too much garden-variety worrying. Maybe your kids are increasingly anxious. Or maybe, like me, you’ve got a few different items on the menu–some low-level professional freakouts here, some panic attacks in elevators (or on live TV) over there…

Anyway, the bad news is that anxiety is unlikely to disappear overnight. But the good news is that you can change your relationship to it. Hence this two week series we’re launching today. We’ve got two episodes with scientists and one episode with a meditation expert on deck to help you learn to tame your anxiety. And we’ve even got a free meditation challenge over in the Ten Percent Happier app to help you bring these lessons into your practice.

But before we get to that, let me introduce today’s guest. We’re kicking things off with a personal story. Sara Bareilles is a fearsome polymath: a singer, songwriter, composer, actor… the list goes on. She earned Tony and Grammy Award nominations for the Broadway musical Waitress, she’s got a new album out called Amidst the Chaos: Live from the Hollywood Bowl, and she stars in the new Tina Fey-produced series Girls5eva, which is streaming right now on Peacock.

Behind all this artistic and professional success is a meditator who is deliberately open and public about her struggles with anxiety and depression. In this conversation, she talks about: her history of anxiety and depression; the relationship between suffering and art, and whether meditation might defang someone’s creativity; how she works with anger; her relationship to social media; and we get an intimate glimpse into the back-stories behind some of her hit songs.

This is the first episode in our new “Taming Anxiety” series, and there will be an accompanying meditation challenge over in the Ten Percent Happier app. It’s also called “Taming Anxiety,” and it launches next week, on Monday, June 21st. The idea here is that you will be able to use the challenge to integrate everything you’ve learned in the podcast series into your neurons.

Join the Taming Anxiety Challenge by downloading the Ten Percent Happier app: https://10percenthappier.app.link/install. You should be prompted to join the Challenge after registering your account. If you've already downloaded the app, just open it up or visit this link to join: https://10percenthappier.app.link/TamingAnxietyChallenge.

Full Shownotes: https://www.tenpercent.com/podcast-episode/sara-bareilles-355

A Strategy for the Toughest Emotions | Bonus Meditation with Sharon Salzberg Jun 11, 2021

Bring wisdom and compassion alongside difficult emotions by first calming your body & mind and then opening to the feels with acceptance.

About Sharon Salzberg:

A towering figure in the meditation world, Sharon Salzberg co-founded the Insight Meditation Society (IMS) alongside Joseph Goldstein and Jack Kornfield. She is a New York Times best-selling author whose books include Lovingkindness, Real Happiness, Real Love, and Real Change. Sharon lives in New York City and teaches around the world.

To find this meditation in the Ten Percent Happier app, you can search for “Letting Tough Emotions Be,” or click here: https://10percenthappier.app.link/content?meditation=2649944e-3c86-4237-9232-ddb9a2437925.

Excited about the Taming Anxiety Challenge? Download the Ten Percent Happier app today to get ready: https://10percenthappier.app.link/install

#354: The Surprising Upsides of Self-Deception | Shankar Vedantam Jun 09, 2021

Anyone with a passing familiarity with Buddhism will know that “delusion” is rarely, if ever, mentioned in a positive way. In fact, the Buddha included delusion (aka: confusion about the way things really are) on his list of “the three poisons.” The whole point of meditation, per the Buddha, is to uproot delusion -- along with greed and hatred. Only then can you be enlightened.

My guest today is here to valiantly make the case that delusion -- or self-deception -- has an upside. Many upsides, in fact. While he concedes that self-deception can, of course, be massively harmful, he argues that it also plays a vital role in our success and wellbeing, and that it holds together friendships, marriages, and nations. Understanding this, he says, can make you happier, more effective, and -- crucially -- more empathetic with people with whom you disagree.

Shankar Vedantam is the host of the popular podcast and radio show Hidden Brain. His new book is called Useful Delusions: The Power and Paradox of the Self-Deceiving Brain. In this conversation, we talk about: the many ways our brains filter and alter our perception of reality; why we evolved for a robust capacity to lie to ourselves; and how his research on delusions has colored his view of the chaos and confusion of our modern world.

Are you excited about the upcoming Taming Anxiety Challenge? If so, you can download the Ten Percent Happier app today to get ready: https://10percenthappier.app.link/install

Full Shownotes: https://www.tenpercent.com/podcast-episode/shankar-vedantam-354

#353: Chris Bosh: Making Your Inner Voice Your Ally Jun 07, 2021

One of the more surprising lessons I’ve learned as an ambitious person is that perhaps the best recipe for success is... keeping your ego in check. For a long time, I subconsciously believed that you needed to be unremittingly selfish to “make it.” But after life delivered me repeated beat-downs, I finally got the message: sometimes what’s best for me is to focus on greater good -- on the team. It’s enlightened self-interest. (For the record, I am not perfect at this.) My guest today has also learned this lesson the hard way.

Chris Bosh is an 11-time NBA All-Star, an Olympic gold medalist, and he was just recently inducted into the Basketball Hall of Fame. He says his proudest moments as a player came from defeating his own ego, and you’ll hear him explain how he learned to do this. You’ll also hear him talk about something that anyone who’s ever been born needs to learn how to do (given that we live in a universe where impermanence is a nonnegotiable fact): letting go. In 2016, Chris nearly died from a blood clotting illness that sidelined him. He spent the next couple of years trying to make his way back to the NBA before retiring in 2019. He’s just written a new book, in which he tells his story and compiles some hard-won wisdom. It’s called Letters to a Young Athlete. But you don’t have to be an athlete to benefit; it’s really for anyone who’s interested in excellence.

In this conversation, Chris and I talk about the difficult process of letting go of something you love; the in’s and out’s of his journey with his own ego, both during and after his playing career; how to set aside the inner chatter in your mind in order to be in the present moment; and how to play every game–whatever that might mean to you–like it’s your last.

Before we dive in, I also want to let you know about a special series of episodes we’ll be launching next week here on the podcast. It’s called “Taming Anxiety.” It will feature interviews with top anxiety researchers and a dynamite meditation teacher. And, as is our wont here in TPH-land, we’ll be launching a free companion meditation challenge on the Ten Percent Happier app to help you put everything you learn in the podcast series into practice in your daily life -- to integrate it into your neurons, as I like to say.

Get ready to join the free challenge on June 21 by downloading the Ten Percent Happier app today: https://10percenthappier.app.link/install

Full Shownotes: https://www.tenpercent.com/podcast-episode/chris-bosh-353

Dan Tells A Meditative Story Jun 04, 2021

In this episode from the excellent podcast Meditative Story, recorded a couple of years ago, Dan shares a candid look at his attempts to connect more with his son, Alexander, on their first father-son trip.

Meditative Story combines human stories with meditation prompts embedded into the storylines — all surrounded by breathtaking music. You can learn more about it here: https://meditativestory.com/, and listen here: https://podcasts.apple.com/us/podcast/id1472106563.

#352: Why You’re Burning Out -- And How to Fix It | Leah Weiss Jun 02, 2021

Covid appears to have brought on a spike in burnout, especially among women, millions of whom have exited the workplace since the pandemic began. So what is burnout, exactly? How do you know if you qualify? How do you fix it? And can meditation help? That’s what we’re tackling today with Leah Weiss, who despite being a longtime meditator herself, has experienced burnout firsthand.

Leah is a researcher and author. She was a founding faculty member of the Compassion Institute at Stanford University, and she’s the co-founder of Skylyte - a company that specializes in using the latest science to help organizations prevent burnout. She’s written two books. The most relevant for our purposes is called: How We Work: Live Your Purpose, Reclaim Your Sanity, and Embrace the Daily Grind. In this conversation, we cover: the differences between anxiety, depression, and burnout; how to detect burnout; how burnout runs along a spectrum, and is a “full body experience;” why meditation can help but also make some people more susceptible to burnout; what can be done to protect women in the workplace; and her argument that burnout isn’t just a personal problem, but also a systemic one.

Also: If you don't already have the Ten Percent Happier app, you can download it for free here: https://www.tenpercent.com/?_branch_match_id=888540266380716858, or wherever you get your apps.

Full Shownotes: https://www.tenpercent.com/podcast-episode/leah-weiss-352

#351: A Buddhist Approach to Patience | Dzigar Kongtrul Rinpoche May 31, 2021

These are not hospitable times for the mental skill of patience. Instant gratification has never been more thoroughly scaled. You can order food, taxis, and shampoo from your phone. Streaming services autoplay the next episode of whatever show you’re binging. You can ask Siri or Alexa for the weather, the latest sports scores, or the dating history of Paul Rudd. And on a deeper level, of course, global tumult is trying our patience -- with the pandemic, political polarization, climate disruption, and cultural divides over race, gender, and more.

My guest today comes armed with great tools we can all use to exercise a muscle that, for many, is badly atrophied. As you’ll hear him explain, the Buddhist approach to patience goes way beyond grin and bear it; instead it’s about developing a mind that can work positively with whatever is bothering us.

Dzigar Kongtrul Rinpoche grew up in a monastic environment in Northern India. His father was said to be the third incarnation of a great Tibetan master. His mother was his first teacher -- a renowned practitioner who completed thirteen years of solitary retreat before she got married. Rinpoche now lives in the U.S. -- in southern Colorado, where he has a mountain retreat center called Longchen Jigme Samten Ling. His students include former guests on this show, such as Pema Chödrön, the best-selling Buddhist author, and Elizabeth Mattis-Namgyel, a teacher and author who is also his wife.

Rinpoche has a new book out called Peaceful Heart: The Buddhist Practice of Patience. In this interview we talk about: how to define patience from the Buddhist lens; what practices he suggests for getting better at patience; the difference between patience and passivity; the challenges he still faces in the patience arena; and the role of patience in eating and in enduring physical pain.

Also: We're offering 40% off the price of a year-long subscription for the Ten Percent Happier app until June 1st. Visit https://www.tenpercent.com/may to sign up today.

Full Shownotes: https://www.tenpercent.com/podcast-episode/dzigar-kongtrul-rinpoche-351

Strong Back, Soft Front | Bonus Meditation with Roshi Joan Halifax May 28, 2021

Returning to the practice of equanimity keeps you both grounded and receptive, especially during times of turmoil and uncertainty.

About Roshi Joan Halifax:

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. Her most recent book is Standing at the Edge: Finding Freedom Where Fear and Courage Meet.

To find this meditation in the Ten Percent Happier app, you can search for “Strong Back, Soft Front,” or click here: https://10percenthappier.app.link/content?meditation=4cfcfe2d-f5fb-4142-9bd0-3fb6b2041324.

#350: How to Be Courageous | Stacy McClendon May 26, 2021

Many of us know that meditation can confer benefits such as self-awareness, calm, and compassion, but what about courage? My guest today says, yes. Meditation can boost your courage quotient. And she will talk about exactly how. Her name is Stacy McClendon. She is a teacher at the Common Ground Meditation Center in Minneapolis. She also has a background in social work. This is the second episode in our weeklong series marking the one year anniversary of the murder of George Floyd. Stacy has been organizing and hosting weekly Truth and Justice Vigils online, available to anyone, during and after the trials of the men charged with murdering George Floyd. In this conversation, we talk about: a Buddhist list called the Ten Paramis, and how those qualities can support courage; how white people can step up and be courageous; how compassion is not a weakness; and how to be what she calls a “compassionate agitator.”

One technical note, you might hear a little background noise, including church bells, birds, and Stacy’s 20 year old cat, Rain, who happened to share some opinions.

We're offering 40% off the price of a year-long subscription for the Ten Percent Happier app until June 1st. Visit www.tenpercent.com/may to sign up today.

Full Shownotes: https://www.tenpercent.com/podcast-episode/stacy-mcclendon-350

#349: Meditation is Not Just a Solo Endeavor | Pamela Ayo Yetunde May 24, 2021

There’s a meditation pitfall that’s pretty easy to fall into. In fact, I’ve fallen into it many times. It’s this idea, which we can hold consciously or subconsciously, that meditation is a solo endeavor. “I’m doing it to reduce my stress, or boost my focus, or... make myself ten percent happier.” All of that is fine. It’s actually great. But in my experience, the deeper you go into this thing, the more you see that the self is less stable and more porous than you previously imagined. And you also see that it’s really impossible to be happy in a vacuum; your happiness depends on the well-being of the people around you.

We’re going to explore this notion of meditation as a team sport today with Pamela Ayo Yetunde. She’s the co-editor of Black & Buddhist: What Buddhism Can Teach Us About Race, Resilience, Transformation & Freedom, which just won the Nautilus book award. She’s got a law degree from Indiana University and a theology degree from Columbia Theological Seminary. She also founded something called Buddhist Justice Reporter: The George Floyd Trials, which you will hear her discuss in this conversation. This is the first of two conversations we’re posting this week to mark the one-year anniversary of the murder of George Floyd.

In this chat with Ayo, which is the name she prefers to be addressed by, we cover: a concept she calls "shock protection"; living nobly in a time of ignobility; how we can move toward civility; various interpretations of the Buddhist concept of no-self, including viewing no self as inter-dependence; and how white people in particular can maintain their focus on issues of race, even when we have the option of looking away.

Also, one order of business: We're offering 40% off the price of a year-long subscription to the Ten Percent Happier app until June 1st. Visit https://www.tenpercent.com/may to sign up today.

Full Shownotes: https://www.tenpercent.com/podcast-episode/pamela-ayo-yetunde-349

Concentration 101 | Bonus Meditation with Jeff Warren May 21, 2021

Concentration is the backbone of meditation. Strengthen your ability to return to the present with this basic, but essential, technique.

About Jeff Warren:

Jeff is an incredibly gifted meditation teacher. He's trained in multiple traditions, including with renowned teacher Shinzen Young. Jeff is the co-author of NY Times Bestseller "Meditation for Fidgety Skeptics," 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."

To find this meditation in the Ten Percent Happier app, you can search for “Concentration 101,” or click here: https://10percenthappier.app.link/content?meditation=9da8efcf-5948-4235-bd95-4c719ef5d964.

We want to deeply thank and recognize mental health professionals for your support. For a year's FREE access to the app and hundreds of meditations and resources visit: https://www.tenpercent.com/mentalhealth.

#348: How to Focus | Shaila Catherine May 19, 2021

Living as we do in an era that has been called the info blitzkrieg, staying focused can be extremely difficult for many of us. This can be true when we’re working and trying to stay on task. It can also be true in meditation, when we might find our minds flitting all over the place. My guest today is an Olympic-level concentrator and she has tons of tips for staying focused. We also talk about one of my favorite meditation subjects: the altered states of consciousness called “the jhanas” that are apparently available to advanced meditators who can attain super-deep states of concentration. (I say “apparently” because I clearly have never been in these altered states.)

Shaila Catherine is the founder of Insight Meditation South Bay, a meditation group in Silicon Valley. She has been practicing meditation since 1980, with more than nine years of accumulated silent retreat experience. She’s the author of Focused and Fearless: A Meditator’s Guide to States of Deep Joy, Calm, and Clarity. In this conversation, we cover: the basic building blocks of concentration in meditation practice; cultivating the “right attitude” for meditation; the difference between concentration and mindfulness and how they support each other; and whether the jhana states are attainable for regular people.

We also want to deeply thank and recognize mental health professionals for everything you do. For a year's FREE access to the app and hundreds of meditations and resources, visit: https://www.tenpercent.com/mentalhealth.

Finally, there's an online event tomorrow you might want to check out. It's called "Well-Being Is a Skill," and it's being led by Dr. Richard Davidson at the New York Insight Meditation Center. More info can be found here: https://www.nyimc.org/event/well-being-is-a-skill/.

Full Shownotes: https://www.tenpercent.com/podcast-episode/shaila-catherine-348

#347: What You Can Learn About Your Relationships from a Former Neo-Nazi | Shannon Foley Martinez May 17, 2021

We’ve got a provocative but deeply practical episode today. All of us have people in our lives — whether it be our personal lives, our professional lives, or even just people we see on TV — with whom we disagree. So how can we coexist, or even reach a state of mutual understanding, with these people? It’s not an overstatement to say that your personal happiness, as well as the future of the planet, may rest in part in our collective ability to hone these skills.

My guest today has done this work in some of the most extreme ways imaginable. She is a reformed neo-Nazi by the name of Shannon Foley Martinez who now works to deradicalize extremists. She’s also a consultant at American University’s Polarization and Extremism Research and Innovation Lab. In this conversation, we talk about how she got into the white power movement, how she got out of it, her methods for de-radicalizing people who are still in the movement, how she applies those methods to more mundane conversations across the many lines of differences that run through our society—and how you can, too.

Just a quick note - you’ll hear some background noise, from a lawnmower and a barking dog— but that’s just the reality of recording podcasts in the middle of a pandemic. Also, as you might imagine, we hit on some pretty sensitive material here, including discussions of hate-fueled violence, racism, sexual assault, and homophobia.

We also want to deeply thank and recognize mental health professionals for your support. For a year's FREE access to the app and hundreds of meditations and resources visit: tenpercent.com/mentalhealth

Full Shownotes: https://www.tenpercent.com/podcast-episode/shannon-foley-martinez-347

The Four Most Important Habits in Life | Bonus Talk with Jeff Warren May 14, 2021

Practices like meditation help us cultivate habits that help instead of hurt. Here are four of them.

About Jeff Warren:

Jeff is an incredibly gifted meditation teacher. He's trained in multiple traditions, including with renowned teacher Shinzen Young. Jeff is the co-author of NY Times Bestseller "Meditation for Fidgety Skeptics," 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."

To find this talk in the Ten Percent Happier app, you can search for “The Four Most Important Habits in Life,” or click here: https://10percenthappier.app.link/content?meditation=6748a2ec-017c-4176-8de6-545df0792793.

We want to deeply thank and recognize mental health professionals for your support. For a year's FREE access to the app and hundreds of meditations and resources visit: tenpercent.com/mentalhealth

#346: The Gospel of Adequacy | Miguel Sancho & Felicia Morton May 12, 2021

Often on the show, we bring on incredibly accomplished meditation practitioners or influential researchers who have deep things to teach us, based on their personal experience or professional pursuits. And while many of these people talk openly about their personal deficiencies, they are nonetheless speaking to us from the mountaintop, as it were. Today we are doing something entirely different. Over the years, we’ve had many requests to bring on “normal people.” That’s what you’re getting today. Normal people who survived something extreme, with the help of meditation and other modalities, and are here to talk about it in extraordinarily raw and honest terms.

Miguel Sancho is the author of a new book called More Than You Can Handle: A Rare Disease, A Family in Crisis, and the Cutting Edge Medicine That Cured the Incurable. We’ve all heard stories about parents of children with serious, and possibly fatal, illness. Often in those stories, the parents come off as saintly. Miguel takes a very different route. His book is both vulnerable and hilarious. His son’s illness forces him to wrestle with his personal demons, his marital difficulties, and his volcanic temper. He even tells us about getting evicted from the Ronald McDonald House. In the end, he lands on what he calls “the gospel of adequacy.”

Full disclosure: Miguel is an old friend of mine. We worked together for many years at ABC News, where he was a senior producer at 20/20. Together, we covered stories about Scientology, self-help gurus, and fundamentalist Mormons. Also joining us for this interview is Miguel‘s wife, Felicia Morton, who is the president of her own full-service public relations firm. We start with Miguel solo and talk for quite a while, then take a quick break and come back with both Miguel and Felicia. We talk about: the benefits — and limits —of meditation, what they learned about creating a healthy marriage, finding meaning in suffering, and letting go of ego and control.

TPH Mental Health Awareness: We want to deeply thank and recognize mental health professionals for your support. For a year's FREE access to the app and hundreds of meditations and resources visit: tenpercent.com/mentalhealth

Full Shownotes: https://www.tenpercent.com/podcast-episode/miguel-sancho-felicia-morton-346

#345: How to Change Your Habits | Katy Milkman May 10, 2021

To state the blazingly obvious, creating healthy habits can be infernally difficult. But why? And what are the best strategies for getting around this? My guest today has spent nearly two decades researching these questions. Her name is Katy Milkman. She is a behavioral scientist and professor at the Wharton School at the University of Pennsylvania. She hosts a podcast called Choiceology and has written a new book called, How to Change. In this conversation, we talk about why willpower is such an unreliable inner resource, why making habit change fun is such a powerful technique, and key strategies such as “the fresh start effect,” “temptation bundling,” “commitment devices,” “piggybacking,” and giving yourself a Mulligan. We also talk about the potentially sensitive subject of getting other people to change.

Are you interested in teaching mindfulness to teens? Looking to carve your own path and share this practice in a way that feels real, authentic, and relevant in today’s world? Our friends at iBme are accepting applications for their Mindfulness Teacher Training program - catered towards working with teens and young adults. The last round of applications are due May 15th and scholarships are available. For more information and to apply, check out: https://ibme.com/mindfulness-teacher-training/.

We also want to deeply thank and recognize mental health professionals for your support. For a year's FREE access to the app and hundreds of meditations and resources visit: https://www.tenpercent.com/mentalhealth.

We have one final item of business, and it is an invitation for you to participate in this show. In June, we’ll be launching a special series of podcast episodes focusing on anxiety – something I’m sure we’re all too familiar with. In this series, you’ll become intimately familiar with the mechanics of anxiety: how and why it shows up and what you may be doing to feed it.

And this is where you come in. We’d love to hear from you with your questions about anxiety that experts will answer during our anxiety series on the podcast. So whether you’re struggling with social anxiety, anxiety about re-entering the world post-Covid, or have any other questions about anxiety - we want to hear from you. To submit a question or share a reflection call (646) 883-8326 and leave us a voicemail. If you’re outside the United States, you can email us a voice memo file in mp3 format to listener@tenpercent.com. The deadline for submissions is Wednesday, May 12th.

Full Shownotes: https://www.tenpercent.com/podcast-episode/katy-milkman-345

A Non-Obvious Way to Relax | Bonus Meditation with Anushka Fernandopulle May 07, 2021

Using the practice of gratitude, you can learn to relax your body and settle your mind.

About Anushka Fernandopulle:

Anushka teaches meditation, works as an organizational consultant, and does leadership coaching with individuals and teams. She has practiced meditation for over 25 years, including four years in full-time intensive training in monasteries and retreat centers in the US, India and Sri Lanka.

Her work is informed by a BA in anthropology/religion from Harvard University, an MBA from Yale focused on leadership and organizational behavior, and certification in coaching from the Coaches Training Institute.

To find this meditation in the Ten Percent Happier app, you can search for “Unwind with Gratitude,” or click here: https://10percenthappier.app.link/content?meditation=be9f6e9c-3b3b-4a1b-bdd5-5ef516879189.

We want to deeply thank and recognize mental health professionals for your support. For a year's FREE access to the app and hundreds of meditations and resources visit: https://www.tenpercent.com/mentalhealth.

#344: How to Handle Anger, Uncertainty, and Self-Loathing | Mushim Patricia Ikeda May 05, 2021

When somebody wrongs you, what is the wise way to handle your anger? Is forgiveness possible? What about friendliness? My guest today has a lot of thoughts about how to handle anger and how to respond to people who mean you harm.

It might surprise you to hear from a Buddhist teacher who actually isn’t utterly disparaging of anger. In fact, she is proud (somewhat facetiously) of having been called “the original Angry Asian Buddhist.” Her name is Mushim Patricia Ikeda, and she is my kind of Buddhist. She self-describes as “snarky,” and, as you will hear, she loves to laugh. She has doable, down-to-earth strategies, and she makes a compelling, if counterintuitive, case for the pragmatism of sending goodwill to people who want to harm you.

Mushim is a core teacher at the East Bay Meditation Center. She is a writer, activist, and diversity consultant. She has trained for decades as both a lay and monastic Buddhist. Aside from anger, we also discuss how to handle uncertainty, and what Mushim calls a “pandemic of self-loathing” in our culture. But we begin with some candid talk about the trauma of being an Asian-American during a time of rising violence against the AAPI community.

This is the second in a two-part series on the uptick in anti-Asian violence -- a trend that should be particularly worrisome for this audience, given the Asian roots of meditation and many of the other happiness-producing modalities we talk about on this show. If you missed it, go check out Monday’s episode, where we explore the history of anti-Buddhist and anti-Asian violence in America (which started decades before the pandemic), and the hurt felt by many Asian-American Buddhists about how they can be overlooked by other American Buddhists, including, sometimes, me.

Two other items of business: first, are you interested in teaching mindfulness to teens? Looking to carve your own path and share this practice in a way that feels real, authentic, and relevant in today’s world? Our friends at iBme are accepting applications for their Mindfulness Teacher Training program - catered towards working with teens and young adults. The last round of applications are due May 15th and scholarships are available. For more information and to apply, check out: https://ibme.com/mindfulness-teacher-training/.

And second, we want to recognize and deeply thank mental health professionals for all you do. For a year's FREE access to the app and hundreds of meditations and resources, visit: https://www.tenpercent.com/mentalhealth.

Full Shownotes: https://www.tenpercent.com/podcast-episode/mushim-patricia-ikeda-344

#343: What Everyone Who Meditates Should Know | Chenxing Han and Duncan Ryūken Williams May 03, 2021

If you meditate (or do yoga, for that matter), you may have been taught by a Westerner, but you owe a gigantic debt of gratitude to the giants and geniuses in Asia who developed these practices. This fact can be overlooked or downplayed -- intentionally or otherwise -- by Western practitioners, including, sometimes, me. However, in the midst of a spike of anti-Asian violence, now seems like a very good time to learn more about where these practices came from, and why many Asian-American Buddhists sometimes feel erased. Not only is this the right thing to do, but it can also add depth and perspective and freshness to your practice. In this episode, we have two fascinating guests who will talk about what it’s been like for them to be Asian American Buddhists in the midst of this spate of hate crimes, and walk us through the long and ugly history of anti-Buddhist violence in America. We also talk about: how all meditators (not just people in vulnerable communities) can learn resiliency through meditation; the connection between karma and reparations; and whether it’s possible, or advisable, to generate goodwill towards people who hate you. We also have a frank conversation about how some of my own messaging about Buddhism in America has missed the mark.

My guests are: Chenxing Han, who is the author of Be the Refuge: Raising the Voices of Asian American Buddhists. She holds a BA from Stanford and an MA in Buddhist Studies from the Graduate Theological Union. And, Duncan Ryūken Williams, who is the author of American Sutra: A Story of Faith and Freedom in the Second World War. He has a B.A. in Religious Studies from Reed and a Ph.D. in Religion from Harvard. He is currently a professor at the University of Southern California. He’s also a Zen priest. Both Duncan and Chenxing are helping to organize a national ceremony -- which will take place the day after we post this interview -- on the 49-day anniversary of the Atlanta spa shootings that took the lives of several Asians and Asian-Americans. (For more on that ceremony, click here: https://www.maywegather.org/)

One thing to say before we dive in: we are dedicating this whole week to the spike in hate crimes against members of the AAPI community. On Wednesday, we’ll talk to Mushim Ikeda, a Buddhist teacher, about how all of us can use meditation to deal with anger, uncertainty, and self-loathing.

And two more items of business: first, are you interested in teaching mindfulness to teens? Looking to carve your own path and share this practice in a way that feels real, authentic, and relevant in today’s world? Our friends at iBme are accepting applications for their Mindfulness Teacher Training program - catered towards working with teens and young adults. The last round of applications are due May 15th and scholarships are available. For more information and to apply, check out: https://ibme.com/mindfulness-teacher-training/

And second, we want to deeply thank and recognize mental health professionals for your support. For a year's FREE access to the app and hundreds of meditations and resources visit: https://www.tenpercent.com/mentalhealth

Full Shownotes: https://www.tenpercent.com/podcast-episode/chenxing-han-duncan-ryuken-williams-343

A Deep Hack for Dealing with Family | Bonus Meditation with Anushka Fernandopulle Apr 30, 2021

Develop the skill and sensibility of kindness, warmth, and goodwill by bringing your loved ones to mind.

About Anushka Fernandopulle:

Anushka teaches meditation, works as an organizational consultant, and does leadership coaching with individuals and teams. She has practiced meditation for over 25 years, including four years in full-time intensive training in monasteries and retreat centers in the US, India and Sri Lanka.

Her work is informed by a BA in anthropology/religion from Harvard University, an MBA from Yale focused on leadership and organizational behavior, and certification in coaching from the Coaches Training Institute.

To find this meditation in the Ten Percent Happier app, you can search for “Kindness for Loved Ones,” or click here: https://10percenthappier.app.link/content?meditation=302c268c-6239-492d-8a2b-7c4154d22c20

If you don't already have the Ten Percent Happier app, you can download it for free wherever you get your apps: https://10percenthappier.app.link/download-app

#342: The Science of Building Better Relationships | Marissa King Apr 28, 2021

The idea of networking can be fraught. For some people, it might, at times, seem either icky or pathetic to deliberately try to make friends, either in a personal or professional context -- especially since so many of us may be feeling a bit socially awkward anyway, after months of Covid restrictions. However, my guest today will argue that there are profound health benefits to building positive relationships, and she has advice about how to actually do it, based on neuroscience and psychology.

Marissa King is a Professor of Organizational Behavior at the Yale School of Management, where she studies social networks, social influence, and team dynamics. She is also the author of a recently-released book, called Social Chemistry: Decoding the Patterns of Human Connection. In this conversation, we talk about: how your social networks impact your mental health; how, when it comes to social networks, quality and structure are more important than quantity; why you’re not as bad at being social as you may think; the importance of humor; how status and privilege play into networking; the benefits of calling up old friends you haven’t spoken to in a while; and she will ask you to consider whether you are a convener, a broker, or an expansionist.

This is actually part two of a two-part series that we're running this week about the hard science and soft skills of social connection. If you missed it on Monday, we had an amazing interview with a researcher named Barbara Fredrickson from UNC Chapel Hill. She has a lot of fascinating things to say about what love actually is and takes a pretty broad view of the concept of love. You don't have to listen to that in order to understand this episode, but I think they work great in concert.

One more item of business, and it is an invitation for you to participate in this show. In June, we’ll be launching a special series of podcast episodes focusing on anxiety, something I’m sure we’re all too familiar with. In this series, you’ll learn the mechanics of anxiety: how and why it shows up and what you may be doing to feed it.

And this is where you come in. We’d love to hear from you with your questions about anxiety that experts will answer during our anxiety series on the podcast. So whether you’re struggling with social anxiety, anxiety about re-entering the world post-Covid, or have any other questions about anxiety - we want to hear from you. To submit a question or share a reflection call (646) 883-8326 and leave us a voicemail. If you’re outside the United States, you can email us a voice memo file in mp3 format to listener@tenpercent.com. The deadline for submissions is Wednesday, May 12th.

And if you don't already have the Ten Percent Happier app, you can download it for free wherever you get your apps or by clicking here: https://www.tenpercent.com/?_branch_match_id=888540266380716858.

Full Shownotes: https://www.tenpercent.com/podcast-episode/marissa-king-342

#341 The Art and Science of the World’s Gooiest Cliche | Barbara Fredrickson Apr 26, 2021

One of our primary missions on this show is to rescue vital ideas that have lapsed into cliches. There are so many important concepts out there that many of us might be tempted to dismiss because they are encrusted with cultural baggage or have been reduced to potentially annoying or sappy slogans. So, for example, we’ve talked a lot on this podcast about things like: hope, gratitude, and “listening to your body.” All of which can sound like the type of empty bromide that your spin instructor yells at you while encouraging you to pedal faster. But, in fact, these are all incredibly important operating principles for a healthy life. And, not for nothing, they are all backed up by hard science.

So today we’re going to tackle what may be the oldest and gooieset cliche of them all: love. The word has been ruined, in many ways, by Hollywood and pop songs. For many of us, the mere mention of the word conjures images of Tom Cruise, with tears in his eyes, while the string music swells, declaring, “You complete me.”

But in my view, and in the view of my guest today, love needs to be usefully defined down. In other words, we need to knock love off its plinth, and apply it to a much wider range of human interactions. We also need to think of love not as something magical that requires luck or money or looks, but instead as a trainable skill -- one with profound implications for our health.

Barbara Fredrickson is the Kenan Distinguished Professor in the Department of Psychology and Neuroscience at the University of North Carolina at Chapel Hill. She has written two books: one is called Positivity, the other is called Love 2.0. In this interview, we talk about how she defines love, based on her research; how meditation can help build this skill; how taking a few extra minutes to chat with people, even if you feel busy, can have psychological, physiological, and even professional benefits; and how to manage social anxiety as we emerge from our Covid cocoons.

This episode is actually part one of a two-part series running this week on social connection. Coming up on Wednesday, we’ll hear from Marissa King, a professor at Yale who studies how to create social networks, even when it feels uncomfortable. And by social network, I don't mean something like Facebook. I mean actual networks of actual human beings that you see in person. She’s got a lot of practical and actionable advice about how to do that, even within the context of Covid. So be sure to listen in on Wednesday.

One more item of business, and it is an invitation for you to participate in this show. In June, we’ll be launching a special series of podcast episodes focusing on anxiety, something I’m sure we’re all too familiar with. In this series, you’ll become intimately familiar with the mechanics of anxiety: how and why it shows up, and what you may be doing to feed it.

And this is where you come in. We’d love to hear from you with your questions about anxiety that experts will answer during our anxiety series on the podcast. So whether you’re struggling with social anxiety, anxiety about re-entering the world post-Covid, or have any other questions about anxiety - we want to hear from you. To submit a question or share a reflection call (646) 883-8326 and leave us a voicemail with your name and phone number. If you’re outside the United States, you can email us a voice memo file in mp3 format to listener@tenpercent.com. The deadline for submissions is Wednesday, May 12th.

And if you don't already have the Ten Percent Happier app, download it for free wherever you get your apps or by clicking here: https://www.tenpercent.com/?_branch_match_id=888540266380716858.

Full Shownotes: https://www.tenpercent.com/podcast-episode/barbara-fredrickson-341

What’s Good | Bonus Meditation with Oren Jay Sofer Apr 23, 2021

Counteract negativity bias by appreciating the goodness in life: simple acts of kindness, moments of beauty, and even your own good efforts.

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. Oren teaches retreats across the country and works as Senior Program Developer at Mindful Schools, teaching and developing curricula for one of the international leaders of mindfulness in education.

#340: The Science of Hope | Jacqueline Mattis Apr 21, 2021

Today we’re talking to a renowned psychologist who has come up with five strategies for cultivating hope. Dr. Jacqueline Mattis is a clinical psychologist from Rutgers University, where she is also a Dean of Faculty. As you will hear, she did not start her career wanting to study hope. She started out studying spirituality and religiosity, specifically doing lots of field work and interviews in African American and AfriCaribbean urban communities. She wanted to know why people living under high-stress conditions so often choose to be good and compassionate. That research eventually led her to hope.

This the final interview in our two-week series on hope. The three previous guests approached the topic from a Buddhist perspective. Today, Dr. Mattis will talk about hope from a scientific perspective. How does hope work? And what are the benefits? What she does have in common with our previous guests is that she sees hope as a skill, not as a complacent state of unfounded optimism.

If, after this interview, you find yourself wanting to put hope to work in your own life, and you’ve got the Ten Percent Happier app, then make sure to check out our new talks and meditations from some of our finest teachers about how to cultivate hope as a skill. Click here: https://10percenthappier.app.link/HopeIsASkill, or tap on the “Singles” and “Talks” tabs in the app to check them out. And if you don’t have the app, you can try it for free today. Just download the Ten Percent Happier app wherever you get your apps, or click here: https://www.tenpercent.com/?_branch_match_id=888540266380716858.

Full Shownotes: https://www.tenpercent.com/podcast-episode/jacqueline-mattis-340

#339: Why Buddhism Is Inherently Hopeful (Despite All the Talk of Suffering) | Oren Jay Sofer Apr 19, 2021

Buddhism can get a bad rap as being hopelessly pessimistic -- in no small measure because one of the Buddha’s first principal pronouncements was, “Life is suffering.” But if you listen to the rest of his spiel, you will hear that the Buddha acknowledges that life can be hard, but then goes on to say that we can make it better. He then spells out a bunch of practical techniques for doing so, which makes Buddhism essentially hopeful.

We’re now in week two of our two-week series on hope, where we’ve been positing that hope isn’t just some vague, rosy state of mind -- it is, in fact, a skill.

Today’s guest is Oren Jay Sofer, a Buddhist teacher who has been meditating for nearly a quarter century. 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. Oren’s view of hope starts with the Buddhist notion of impermanence. Everything is changing all the time. That doesn’t necessarily mean things are always guaranteed to get better. That brand of hope, Oren says, can lead to a sort of grasping that pulls us out of the present and ultimately feeds our suffering. Instead, Oren makes the counter-intuitive argument that in order to hope effectively, we have to detach from results and outcomes.

Oren is also lending his expertise to our Hope is a Skill series in the Ten Percent Happier app. If you’re already a subscriber, make sure to check out our new meditations to hone your hope skills — including some from Oren. You can find them in the “Hope is a Skill” topic in the Singles tab, or by clicking here: https://10percenthappier.app.link/HopeIsASkill.

And if you’re not yet a subscriber and want to check out Oren’s new meditations in our app, now is a great time to give it a go. You can download the Ten Percent Happier app here: https://www.tenpercent.com/ (or wherever you get your apps). Once you subscribe, you’ll have access to all the great resources in the Hope is a Skill series, as well as tons of content – meditations, talks, full-on courses – all designed to help you wherever you are on your meditation journey.

Full Shownotes: https://www.tenpercent.com/podcast-episode/oren-jay-sofer-339

How to See Hope in the Everyday | Bonus Meditation with Sebene Selassie Apr 16, 2021

Learning to trust life moment-to-moment is a powerful practice. Check it out.

About Sebene Selassie:

Growing up, Sebene felt like a big weirdo. Born in Addis Ababa, Ethiopia and raised in white neighborhoods in Washington, D.C., she was a tomboy Black girl who loved Monty Python and UB40. She never believed she belonged. Thirty years ago, she began studying Buddhism as an undergraduate at McGill University where she majored in Comparative Religious Studies. Now, Sebene is a teacher, author, and speaker who teaches that meditation can help us remember our inherent sense of belonging, that our individual freedom affects absolutely everyone and everything, and that our collective freedom depends on each and every one of us. Sebene is a three-time cancer survivor of Stage III and IV cancer.

#338: Discomfort: A Counterintuitive Source of Hope | Sebene Selassie Apr 14, 2021

As you may know, we are in the midst of a two-week series on hope – a concept we are trying to rescue from the realm of rote cliche and empty bromides. Our belief is that hope, when properly understood and practiced, is not baseless optimism or naivete, but a powerful skill.

Today’s guest, Sebene Selassie, has earned her capacity to hope the hard way, surviving multiple rounds of advanced cancer. She is also the author of an excellent book called You Belong, and is one of the most popular teachers on the Ten Percent Happier meditation app. And as part of the work we are doing to train people in the skill of hope right now, she has recorded some brand new meditations for the app. If you’re a subscriber, tap on the “Singles” tab in the app to check those out, or click here: https://10percenthappier.app.link/HopeIsASkill. You’ll also find a variety of other new meditations and talks – all of which revolve around the theme of hope as a skill.

In this interview, Seb talks about: hope as it relates to Buddhist concepts such as karma, impermanence, and the Eightfold Path; what it means to not be in contention with reality; the difference between “let it be” and “let it go;” and what hope means in the context of the climate crisis. We also talk about a private conversation that she and I recently had that was very challenging for both of us, but also gave us both cause for hope.

If you enjoy hearing from Sebene and want to try her meditations on the Ten Percent Happier app, but you’re not yet a subscriber, now’s the time! In addition to getting immediate access to Sebene’s meditations in the “Hope is a Skill” topic, there are tons of resources for starting, rebooting, or going deeper into your personal meditation practice. Just click here to get started https://www.tenpercent.com/, or download the Ten Percent Happier app today, for free, wherever you get your apps.

Full Shownotes: https://www.tenpercent.com/podcast-episode/sebene-selassie-338

#337: Hope Is a Skill | George Mumford Apr 12, 2021

Spring is here. Vaccines are entering arms. But for many of us, hope can feel slippery and fleeting. Even with the pandemic seeming to abate, there's still a lot of uncertainty and suffering. That’s why, starting today, we’re launching a special two-week series on hope: what it is, what it isn’t, and how and why to cultivate it.

The word “hope” might feel vague, or gauzy–or even, given the current state of the world, misguided. And if you’re using the commonly understood definition of hope, that might be true.

Many of us think about hope as wishing for some specific outcome or result: a raise, a promotion, a romantic entanglement, or a return to an exact replica of pre-pandemic living. We can get attached to these outcomes–and then get disappointed when they (inevitably) don’t work out exactly as we’d hoped.

But there is a way to hope wisely. And over the next two weeks, both here on the podcast and in the Ten Percent Happier app, we’re going to teach you how. We’ve enlisted an all-star slate of Buddhist teachers, mindfulness experts, and scientists, who will make the case that hope is a skill. One you can get better at.

Today on the podcast, we’ve got the perfect guest to kick off our series. George Mumford is a personal friend and a much-loved contributor to the Ten Percent Happier app. Years ago, he overcame a heroin habit to become one of the nation’s leading mindfulness teachers. He’s worked with some of the world’s top athletes, including Michael Jordan and the late Kobe Bryant.

In today’s episode, he’s going to talk about his own tumultuous path towards hope, how it relates to the Buddhist idea of right action, and also a list he calls the Four A’s.

A quick heads up: in our conversation, George talks frankly about his aforementioned substance abuse, which might be a sensitive topic for some listeners.

If you’re a subscriber to the Ten Percent Happier app, you're going to want to check out our exclusive new "Hope is a Skill" content. We’ve got fresh meditations and talks on the subject -- just tap on the “Singles” and “Talks” tabs in the app to check them out, or click here (https://10percenthappier.app.link/HopeIsASkill). If you’re not a subscriber, now’s the time. In addition to the “Hope is a Skill” meditations, there are tons of resources for starting, rebooting, or deepening your meditation practice. Just download the Ten Percent Happier app today, for free, wherever you get your apps to get started: https://10percenthappier.app.link/download-app.

Full Shownotes: https://www.tenpercent.com/podcast-episode/george-mumford-337

How to Handle Restlessness | Bonus Meditation with Joseph Goldstein Apr 09, 2021

In this guided meditation, Joseph unpacks what restless energy is all about, showing you how to go from restless to restful.

About Joseph Goldstein:

Joseph is one of the most respected meditation teachers in the world -- a key architect of the rise of mindfulness in our modern society -- with a sense of humor to boot.

In the 1970's, he co-founded the Insight Meditation Society (IMS) alongside Sharon Salzberg and Jack Kornfield. Since its founding, thousands of people from around the world have come to IMS to learn mindfulness from leaders in the field. Joseph has been a teacher there since its founding and continues as the resident guiding teacher.

Three Mindfulness Strategies from Joseph Goldstein Apr 07, 2021

To inject a little sunshine, perspective, and wisdom, we thought it might make sense to repost one of our favorite conversations of the last year. This is a straight up meat-and-potatoes meditation talk from the one and only Joseph Goldstein. In this chat, we explore three profoundly useful meditation strategies: mindfulness of thinking, awareness of rushing (a deeply ingrained habit for many of us), and the genuine insight that can emerge from everyday activities.

For the uninitiated, Joseph is one of the founding teachers on the Ten Percent Happier app. He's a co-founder of the Insight Meditation Society, and is the author of several books, including the recently reissued The Experience of Insight: A Simple and Direct Guide to Buddhist Meditation.

Also: Next Monday, April 12, we're launching a two-week series about hope. As we head into spring and vaccines go into arms, we’re going to argue that hope is a skill – one you can get better at. And not only are we exploring hope on the podcast, we will also have bespoke meditations from our podcast guests dropping in the Ten Percent Happier app so that you can actually practice hope as a skill. If you don't already have it, get the app now. Download the Ten Percent Happier app, for free, wherever you get your apps to get started.

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

#336: How Your Emotions Are Made | Lisa Feldman Barrett Apr 05, 2021

Today’s guest is at the forefront of understanding human emotions: what they are, why humans evolved to have them, how they’re different from feelings, and what science says about how to manage them (rather than get yanked around by them all the time).

Dr. Lisa Feldman-Barrett is a University Distinguished Professor of Psychology at Northeastern University, with appointments at Harvard Medical School and Massachusetts General Hospital. She’s written several books, including How Emotions are Made: The Secret Life of the Brain and Seven and a Half Lessons about the Brain. In this conversation, we talk about how we can “deconstruct” our own emotions, and the overlap between her research findings and Buddhism.

And one more order of business: Next Monday, April 12, we're launching a two-week series about hope. Hope was perhaps one of the cruelest casualties of the coronavirus pandemic. As we start to inch our way into a vaccinated world, there are ways we can skillfully engage with hope without setting ourselves up for disappointment. And not only are we exploring hope on the podcast, but we also have new bespoke meditations from our podcast guests and teachers dropping in the Ten Percent Happier app so that you can actually practice hope as a skill. If you don't already have it, get the app now so that you're ready to practice. To get started, download the Ten Percent Happier app, for free, wherever you get your apps.

Full Shownotes: https://www.tenpercent.com/podcast-episode/lisa-feldman-barrett-336

What’s Good | Bonus Meditation with Oren Jay Sofer Apr 02, 2021

Counteract negativity bias by appreciating the goodness in life: simple acts of kindness, moments of beauty, and even your own good efforts.

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. Oren teaches retreats across the country and works as Senior Program Developer at Mindful Schools, teaching and developing curricula for one of the international leaders of mindfulness in education.

A Great Way to Relax | Bonus Meditation with Oren Jay Sofer Apr 02, 2021

Learn to use mindfulness of your natural breath as a way to create relaxation for yourself, any time, any place.

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. Oren teaches retreats across the country and works as Senior Program Developer at Mindful Schools, teaching and developing curricula for one of the international leaders of mindfulness in education.

#335: A Pressure Cooker for Insight | Bart van Melik Mar 31, 2021

The great meditation teacher Ram Dass once said, “If you think you’re enlightened, go spend a week with your family.” My guest today comes with tools to help you keep your cool when interacting with family -- or anyone else. We’re going to talk about a kind of meditation practice known as “relational dharma,” or “insight dialogue.” It’s a way of taking meditation off the cushion and into the crucible of conversation.

My guest is Bart van Melik, who teaches veterans and children in juvenile detention centers. He’s co-author of a book called Still, in the City: Creating Peace of Mind in the Midst of Urban Chaos. He graduated from the Spirit Rock/IMS Teacher Training and Community Dharma Leader Program. He’s based in New York City, but he’s currently in his country of birth, The Netherlands. In this conversation, you will hear lots of tips about how to actually practice relational meditation and insight dialogue, which Bart calls a “pressure cooker for insight.”

Full Shownotes: https://www.tenpercent.com/podcast-episode/bart-van-melik-335

#334: Three Lessons from Happiness Research | Emma Seppälä Mar 29, 2021

People in the mindfulness meditation world often note that what we’re teaching is not a breathing exercise; the goal is to just feel the breath as it naturally occurs (if you’ve chosen the breath as the thing you want to focus on). However -- and this is something we haven’t spent much time exploring on the show -- there is a ton of evidence to suggest that actual breathing exercises can also have powerful benefits, physiologically and psychologically.

That’s one of the things we’re going to talk about today with Emma Seppälä, who is a Lecturer at the Yale School of Management and Faculty Director of the Yale School of Management’s Women’s Leadership Program. She is also the Science Director of Stanford University’s Center for Compassion and Altruism Research and Education, and the author of a book called The Happiness Track: How to Apply the Science of Happiness to Accelerate Your Success. As the title of today’s episode suggests, we’re going to talk about three big takeaways from happiness research. One has to do with breathing exercises. The second has to do with the power of nature to impact your mind. And the third has to do with social connection, something many of us are badly missing in this pandemic.

Full Shownotes: https://www.tenpercent.com/podcast-episode/emma-seppala-334

Mindfulness in the Body | Bonus Meditation with Sebene Selassie Mar 26, 2021

Is your mind racing to the past or future? Practice bringing awareness to the body and breath as a way to reconnect to the present.

About Sebene Selassie:

Growing up, Sebene felt like a big weirdo. Born in Addis Ababa, Ethiopia and raised in white neighborhoods in Washington, D.C., she was a tomboy Black girl who loved Monty Python and UB40. She never believed she belonged. Thirty years ago, she began studying Buddhism as an undergraduate at McGill University where she majored in Comparative Religious Studies. Now, Sebene is a teacher, author, and speaker who teaches that meditation can help us remember our inherent sense of belonging, that our individual freedom affects absolutely everyone and everything, and that our collective freedom depends on each and every one of us. Sebene is a three-time cancer survivor of Stage III and IV cancer.

#333: The Self-Interested Case for Examining Your Biases | John Biewen Mar 24, 2021

Too often, the process of looking at your biases can be presented like eating your vegetables. But one of the most fascinating and rewarding things I have attempted to do in recent years is to take a good, hard look at my own prejudices and conditioning, especially as a white man. I still screw up all the time. However, one thing that I think is often underplayed is that doing this work can be deeply enjoyable–and can also pay profound dividends.

One of my most important role models here has been John Biewen, host of a podcast called Scene on Radio. The show has had four seasons, but the seasons that have most impacted me are Seasons 2 and 3. Season 2 is called “Seeing White,” in which he explores white people and whiteness. Season 3 is called “Men,” in which he looks at sexism.

I was not surprised to learn that John is a meditator, a practice which, he explains, has helped him as he’s done his work.

Also: We're offering 40% off the price of an annual subscription to our companion meditation app–also called Ten Percent Happier–for our podcast listeners. We don’t do discounts of this size all the time, and of course nothing is permanent—so get this deal before it ends on April 1st by going to https://www.tenpercent.com/march.

And here’s a link to this weekend's Love & Resilience Summit, where I'll be presenting: https://promo.lionsroar.com/contemplative-care-summit-register/

Full Shownotes: https://www.tenpercent.com/podcast-episode/john-biewen-333

#332: The Profound Upside of Self-Diminishment | George Saunders Mar 22, 2021

There is a powerful scene in a novel called Lincoln In the Bardo, where President Abraham Lincoln has come to the cemetery where his young son, Willie, is soon to be buried. Willie had passed away at the White House where he had gotten sick. Lincoln is so distraught that he goes to the graveyard to get one last glimpse at his boy’s dead body. As the President is leaving, and in the grips of perhaps the worst psychic pain available to any human, he has an insight. His suffering, he realizes, comes from viewing his son as solid, when, in fact, they are both just “energy bursts” or “two passing temporarinesses.”

There is a reason this insight will be familiar to anyone with a passing familiarity with Buddhism, and that is because the author, George Saunders, is a practicing Buddhist. Lincoln in the Bardo won the 2017 Man Booker Prize for best work of fiction in English. Saunders has written ten other books, including the newly released A Swim in a Pond in the Rain, which is about how to become a better reader and that can tell us about how to live. This was an enormously valuable conversation for me, both as a meditator and as an author (because he has many, deeply useful thoughts about the craft). We talk about many things here, including: the “unified theory of brain,” how writing resembles meditation, his speculations about the afterlife, and a speech he gave on kindness that went viral.

Another order of business: In response to our ever-changing reality, we’ve done our best to use this podcast to help you figure out how to navigate our world. And as you know, the practice of meditation undergirds nearly all of the practical takeaways you hear us discuss on this podcast. Many of our podcast guests have also contributed to our companion meditation app, which is also called Ten Percent Happier.

Our app helps you understand both how to practice meditation and how meditation can help you navigate our ever-changing world. We hope that you'll subscribe to our app to learn how to care for yourself and others during crises (which are, after all, inevitable).

To make it easier, we're offering 40% off the price of an annual subscription for our podcast listeners. We don’t do discounts of this size all the time, and of course nothing is permanent—so get this deal before it ends on April 1st by going to https://www.tenpercent.com/march.

And here’s a link to Love & Resilience: The Contemplative Care Summit (March 25 - 29).

And finally, be sure to check out The Science of Happiness podcast, available here and wherever you get your podcasts.

Full Shownotes: https://www.tenpercent.com/podcast-episode/george-saunders-332

Getting Out of Your Own Head in Everyday Life | Bonus Meditation with Alexis Santos Mar 19, 2021

When we're busy, we can get caught up in thoughts about what we're doing. Instead, you can practice bringing your attention to the doing itself.

About Alexis Santos:

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.

We hope that you'll subscribe to our app to learn how to care for yourself and others during crises (which are, after all, inevitable). To make it easier, we're offering 40% off the price of an annual subscription for our podcast listeners. We don’t do discounts of this size all the time, and of course nothing is permanent—so get this deal before it ends on April 1st by going to www.tenpercent.com/march

#331: How to Understand Oneness | Roshi Norma Wong Mar 17, 2021

Today we’re diving into a concept that is simultaneously one of the oldest contemplative cliches and one of the most profound head scratchers — oneness. Can *you* be one with everything if *you* don’t really exist? And, even if we manage to grok this idea, what are the practical ramifications? Actually, this is just one of the many riddles and paradoxes we’ll be exploring today.

My guest is Roshi Norma Wong. She was recommended to us by frequent guest and friend of TPH, The Reverend angel Kyodo Williams. Roshi Norma is a Zen Master, a life-long resident of Hawaii, a former State legislator, and abbot of a Zen temple called Anko-in. In this conversation, we talk about:

• Understanding -- and experiencing -- oneness

• Removing the binary between relaxation and focus

• Why she thinks we need to cultivate pride and humility simultaneously

• Why she thinks that before we try to solve the world’s problems, we need to become better people

• And why our current moment of compounding global catastrophes presents us with an unprecedented opportunity

Speaking of transformation in the face of crisis, we’ve always done our best to use this podcast as a place to figure out how to navigate our ever-shifting world. Over the last year, for example, we’ve spoken with experts about how to cope with the coronavirus, from dealing with anxiety and grief to parenting in a pandemic to worries about money.

The practice of meditation undergirds all of the practical takeaways you hear us discuss on this podcast–and many of our podcast guests have contributed to our companion meditation app. Our app helps you understand both how to practice meditation and how meditation can help you navigate our ever-changing world.

We hope that you'll subscribe to our app to learn how to care for yourself and others during crises (which are, after all, inevitable).

To make it easier, we're offering 40% off the price of an annual subscription for our podcast listeners. We don’t do discounts of this size all the time, and of course nothing is permanent—so get this deal before it ends on April 1st by going to www.tenpercent.com/march, for 40% off your subscription.

Full Shownotes: https://www.tenpercent.com/podcast-episode/roshi-norma-wong-331

#330: How This Plague Ends (and What It Tells Us About Human Nature) | Nicholas Christakis Mar 15, 2021

We all remember that fateful week, almost exactly a year ago, when it all seemed to sink in for so many of us–when Tom Hanks got sick, the NBA suspended games, and the (now former) President addressed the nation in primetime. The big question now is: When and how will this plague end?

My guest today has a clear vision for how things are likely to play out from from here. His name is Dr. Nicholas Christakis. He’s a physician, sociologist, and director of the Human Nature Lab at Yale University. He’s written a number of books, but there are two that we will discuss in this episode. His latest is called Apollo's Arrow: The Profound and Enduring Impact of Coronavirus on the Way We Live. The other book we’re going to talk about is on a related subject. It’s called Blueprint: The Evolutionary Origins of a Good Society. In it, Christakis argues that human beings are fundamentally good. In fact, as you will hear, it is our goodness that the virus exploits.

One more order of business: when COVID began affecting our lives, most of us were in immediate crisis, wondering about the answers to very basic questions: How do I get food safely? How do I care for my children and/or do my job under less-than-ideal circumstances? Will my loved ones and I be safe? In response to our changing reality, we’ve used this podcast to help you figure out how to navigate our new world. We’ve spoken with experts about how to cope with this crisis, from dealing with anxiety and grief to parenting in a pandemic to worries about money.

As you know, the practice of meditation undergirds all of the practical takeaways you hear us discuss on this podcast–and as you may or may not know, many of our podcast guests have contributed to our companion meditation app. We hope that you'll subscribe to the Ten Percent Happier app to learn how to care for yourself and others during crises (which are, after all, inevitable). To make it easier, we're offering 40% off the price of an annual subscription for our podcast listeners.

We don’t do discounts of this size all the time, and of course nothing is permanent—so get this deal before it ends on April 1st by going to to https://www.tenpercent.com/march for 40% off your subscription.

Full Shownotes: https://www.tenpercent.com/podcast-episode/nicholas-christakis-330

How To Handle It When People Let You Down | Bonus Meditation with Diana Winston Mar 12, 2021

Feeling let down is hard. We can’t control others, but practicing equanimity will help you feel more ease and acceptance.

About Diana Winston:

Diana Winston is the Director of Mindfulness Education at UCLA's Mindful Awareness Research Center, where she also teaches mindfulness practices to the general public. Her easy-on-the-ears West Coast style rests on top of a rigorous scientific mind and a vast amount of teaching experience. She has developed curriculum and taught mindfulness since the early 90’s in a variety of settings including hospitals, universities, corporations, nonprofits, and schools. She has taught mindful awareness to health professionals, leaders, teachers, activists, seniors, and adolescents in the US and Asia. A published researcher and author, Diana has also written for numerous meditation publications, where her daughter, Mira, often makes an appearance in her examples of bringing mindfulness to daily life.

#329: How to Break Your Anxiety Habit | Judson Brewer Mar 10, 2021

To mark the first anniversary of the week in March 2020 when Covid fundamentally altered our lives, we’re launching a special two-part series. Today, we’re going to be talking about anxiety, which has been spiking during the pandemic. My guest is Dr. Jud Brewer, a psychiatrist and deep dharma practitioner who argues that anxiety is a habit–one that you can unwind. Then, next Monday, we’ll talk to Nicholas Christakis, who is not only a doctor but also the head of the Human Nature Lab at Yale, about when the pandemic will end, and what this ordeal has revealed about our species.

But today it’s anxiety with Jud Brewer. Some of you may know Jud from the Ten Percent Happier app, where he teaches a mindful eating course. He’s also been on this show several times. He is the Director of Research and Innovation at the Mindfulness Center at Brown University. He’s got a number of apps that use mindfulness to treat addiction, including Eat Right Now, Craving to Quit, and Unwinding Anxiety. He also has a brand new book, called Unwinding Anxiety. In this interview, we talk about: how exactly mindfulness can be harnessed to deal with anxiety; what is anxiety anyway, and why does he view it as a habit? And we publicly debate something we have been privately discussing: Is there any level of stress or anxiety that is healthy?

One more thing: We are looking for a podcast marketer. If you love this show, marketing, and building relationships, we would love to have you on the team to help us grow Ten Percent Happier and our future shows. Please apply at https://www.tenpercent.com/careers.

Full Shownotes: https://www.tenpercent.com/podcast-episode/judson-brewer-329

#328: A Conversation about Abuse, Agency, and Mindfulness | Tanya Selvaratnam Mar 08, 2021

Before we dive in, a warning: this conversation includes descriptions of abuse and violence.

As you may know, March 8th, the day we’re dropping this episode, is International Women’s Day. We have a story today about intimate violence, which has long been a problem for women around the world, and has only intensified during the pandemic.

My guest is Tanya Selvaratnam, a writer and artist who I’ve known socially for many, many years. I was truly shocked when Tanya’s name surfaced in the media three years ago, in connection with the case of Eric Schneiderman. Eric was the celebrated Attorney General of New York State. He was also a regular on the local meditation scene. I knew Eric and Tanya were dating. What I did not know was that, behind the scenes, Eric was allegedly physically and emotionally abusing Tanya. She has now come out with a book, called Assume Nothing, which goes into searing detail about not only the alleged abuse, but also about how she flipped the script, regained her agency, helped bring her alleged abuser down, and how she has healed subsequently -- in no small part through meditation and therapy.

Please note: If you or someone you know is suffering from abuse, you can find resources curated by Tanya at the “full shownotes” link below.

We’d also like to provide more context about the allegations Tanya shares in this interview: When the allegations of abuse against New York Attorney General Eric Schneiderman by Tanya and three other women were first made public in The New Yorker in May 2018, Schneiderman quickly resigned. In a statement at the time, he said, “serious allegations, which I strongly contest, have been made against me.” He also said, “While these allegations are unrelated to my professional conduct or the operations of the office, they will effectively prevent me from leading the office’s work at this critical time. I therefore resign my office.” After a six-month investigation, prosecutors declined to bring criminal charges against Schneiderman, citing legal impediments, including statutes of limitations. But the district attorney assigned to the case by Governor Andrew Cuomo also said that she “believed the women who shared their experiences” with investigators. In response, Schneiderman said, "I recognize that District Attorney Singas' decision not to prosecute does not mean I have done nothing wrong. I accept full responsibility for my conduct in my relationships with my accusers, and for the impact it had on them." I should also note that our team reached out to Eric Schneiderman and that he declined to comment for this episode.

Two more items: First, remember to check out “In Plain Sight: Lady Bird Johnson,” a new podcast from ABC News, on Apple Podcasts (https://apple.co/ladybird), Spotify (https://spoti.fi/3ukYgoq), or wherever you’re listening now.

Finally, we are looking for a podcast marketer at Ten Percent Happier. If you love this show, marketing, and building relationships, we would love to have you on the team to help us grow Ten Percent Happier and our future shows. Please apply at https://www.tenpercent.com/careers.

Full Shownotes: https://www.tenpercent.com/podcast-episode/tanya-selvaratnam-328

Coming into Balance | Bonus Meditation with Sebene Selassie Mar 05, 2021

Coming into balance is about accepting that balancing is a process, not a destination. Sebene will help you make the most out of the process.

About Sebene Selassie:

Growing up, Sebene felt like a big weirdo. Born in Addis Ababa, Ethiopia and raised in white neighborhoods in Washington, D.C., she was a tomboy Black girl who loved Monty Python and UB40. She never believed she belonged. Thirty years ago, she began studying Buddhism as an undergraduate at McGill University where she majored in Comparative Religious Studies. Now, Sebene is a teacher, author, and speaker who teaches that meditation can help us remember our inherent sense of belonging, that our individual freedom affects absolutely everyone and everything, and that our collective freedom depends on each and every one of us. Sebene is a three-time cancer survivor of Stage III and IV cancer.

#327: Uprooting Your Delusions | Andrea Fella Mar 03, 2021

I know you guys, and it is pretty clear you love deep dharma episodes. Today we’ve got a dharma episode that is quite timely. As you all know, we live in a time when most people are getting their news from carefully curated information silos. As a result, we often create very specific views— about public figures, current events, our fellow citizens — and we can cling pretty tightly to those views. Today we’re gonna talk about how useful and even pleasurable it can be to dig into the roots of these biases and dismantle them— to pop our bubbles of delusion. It can be a relief. It can be eye-opening. It can change the way you relate to yourself and to other people.

My guest is Andrea Fella. She is the co-teacher at the Insight Meditation Center and the Insight Retreat Center in Redwood City, California. She has been practicing Insight Meditation since 1996, and teaching Insight Meditation since 2003. She is particularly drawn to intensive retreat practice, and has done a number of long retreats, both in the United States and in Burma. During one long practice period in Burma, she ordained as a nun.

Also: We are looking for a podcast marketer! If you love this show, marketing, and building relationships, we would love to have you on the team to help us grow Ten Percent Happier and our future shows. Please apply at https://www.tenpercent.com/careers.

And don’t forget to check out the new ABC podcast In Plain Sight: Lady Bird Johnson, which you can find here: https://abcaudio.com/podcasts/in-plain-sight/

Full Shownotes: https://www.tenpercent.com/podcast-episode/andrea-fella-327

#326: How to Make a Masterpiece | Pete Docter Mar 01, 2021

We’re all creatives, whether we think of ourselves that way or not. In so many aspects of your life, from planning your future to planning a meal to curating your social media, you need to be able to both envision and then execute. And how you work with your mind in these moments is key. Today, we are going to hear from a master creator -- the mind behind brilliant Pixar movies such as Inside Out, Up, and the recently-released Soul -- about how to run a creative process at the highest possible level. (I have a six-year-old, and, in my opinion, one of the worst parts of the job of being a dad is sitting through insipid children's entertainment. But the aforementioned films have been both thrilling and moving to consume, for both me and my son.)

My guest today is Pete Docter, who directed all three of those films. He is the Chief Creative Officer of Pixar. He is also a meditator and a practicing Christian whose films are each motivated by a big, pressing question he is posing to himself about his own life. In this conversation, he takes us inside the making of his films, most notably Soul, for which he and his team had to invent a coherent metaphysical scheme to explain both the afterlife -- and the before. We also talk about how his spiritual practices support his storytelling endeavors, and how to power through the pain, frustration, and embarrassment of trying to make something truly original.

One more thing: We would appreciate it if you could take a few minutes to help us out by answering a survey about your experience with this podcast. Our team here cares deeply about you, our listeners, and we are always looking for ways to improve. Please go to https://www.tenpercent.com/survey. And thank you.

Full Shownotes: https://www.tenpercent.com/podcast-episode/pete-docter-326

Freedom Anywhere | Bonus Meditation with Joseph Goldstein Feb 26, 2021

In this guided meditation (which you can do anywhere), Joseph helps you relax the habit of personalizing everything, so you can live with more ease.

About Joseph Goldstein:

Joseph is one of the most respected meditation teachers in the world -- a key architect of the rise of mindfulness in our modern society -- with a sense of humor to boot.

In the 1970's, he co-founded the Insight Meditation Society (IMS) alongside Sharon Salzberg and Jack Kornfield. Since its founding, thousands of people from around the world have come to IMS to learn mindfulness from leaders in the field. Joseph has been a teacher there since its founding and continues as the resident guiding teacher.

#325: A New Way to Think About Addiction | Annie Grace Feb 24, 2021

The stereotypical depiction of fighting addiction makes it seem highly unpleasant: White knuckling, sweating it out, detoxing, going cold turkey–you get the picture. This applies to classical addiction, and also to the less dangerous (but nonetheless nettlesome) unhealthy habits and compulsions that we all wrestle with. My guest today takes a very different approach. She aims to harness the pleasure centers of the brain as a way to handle addictive habits—and, controversially, she doesn’t believe you need to go cold turkey on alcohol, which is the main intoxicant she has targeted.

Her name is Annie Grace, and she is the author of a very popular book called This Naked Mind. (Shout out to my friend and colleague Steve Baker, the executive producer of Nightline, who has gotten a lot out of Annie’s work, and turned me on to her.)

This episode is the second in a two-part series we’re doing this week on addiction. If you missed it, go check out Monday’s episode with Buddhist teacher Kevin Griffin, who has worked to combine the dharma and the 12 steps. Speaking of the 12 steps, many people in the AA community are quite critical of Annie Grace, and she will address that in our conversation. We also cover: Her personal story, and why she now drinks as much alcohol as she wants to–which is none at all; the connection between her approach and Evelyn Tribole’s “intuitive eating”; and her thoughts on working with other addictions, including nicotine, gambling, shopping, pornography, and video games.

Also: We would appreciate it if you could take a few minutes to help us out by answering a new survey about your experience with this podcast. We want to hear about your experience with our show, because we care deeply, and we are always looking for ways to improve. Please go to https://www.tenpercent.com/survey. Thank you!

Full Shownotes: https://www.tenpercent.com/podcast-episode/annie-grace-325

#324: Your Craving Mind | Kevin Griffin Feb 22, 2021

This is an episode about our craving, grasping minds. Whether you have struggled with a classic addiction or not, we all have addictive tendencies; we all wrestle with desire. I often think about a provocative question once posed by my friend, Dr. Jud Brewer, a Buddhist practitioner and addiction specialist: Are we all addicted? The implied answer is yes.

My guest today thinks about addiction in a similarly broad and compelling way. He talks about addictions to substances like drugs and alcohol, but also addiction to self and addiction to racism. Kevin Griffin is a longtime Buddhist practitioner and 12 Step participant, and is one of the founders of the Buddhist Recovery Network. He has trained with many of the legendary teachers we have interviewed on this show, including Jack Kornfield and Joseph Goldstein. He has written many books, including One Breath at a Time: Buddhism & the Twelve Steps. His latest is Buddhism & the Twelve Steps: Daily Reflections: Thoughts on Dharma and Recovery.

This is the first in a two part series we’re doing this week on addiction. During the pandemic, we’ve seen alcohol use go up and drug overdose deaths rise. On Wednesday, we’re going to talk to a woman named Annie Grace, who has come up with what she believes is a powerful alternative to AA. But today, it’s Kevin Griffin. We cover a lot of ground here, including: How he connects the dharma to the 12 Steps, and a Buddhist list called the three refuges. But we start with what he calls the foundational addiction: addiction to the self.

Podcast Survey - We would appreciate it if you could take a few minutes to help us out by answering a brand-new survey about your experience with this podcast. We want to hear about your experience with our show, because we care deeply, and we are always looking for ways to improve. Please go to https://www.tenpercent.com/survey. Thank you!

Full Shownotes: https://www.tenpercent.com/podcast-episode/kevin-griffin-324

Forgive Yesterday and Reset | Bonus Meditation with Sebene Selassie Feb 19, 2021

Sometimes we get stuck in yesterday’s mistakes. Reset by using the freshness of each new breath and start your morning with ease.

About Sebene Selassie:

Growing up, Sebene felt like a big weirdo. Born in Addis Ababa, Ethiopia and raised in white neighborhoods in Washington, D.C., she was a tomboy Black girl who loved Monty Python and UB40. She never believed she belonged. Thirty years ago, she began studying Buddhism as an undergraduate at McGill University where she majored in Comparative Religious Studies. Now, Sebene is a teacher, author, and speaker who teaches that meditation can help us remember our inherent sense of belonging, that our individual freedom affects absolutely everyone and everything, and that our collective freedom depends on each and every one of us. Sebene is a three-time cancer survivor of Stage III and IV cancer.

Making it RAIN | Tara Brach Feb 17, 2021

Today we’re going to talk about a massively useful acronym, which can be used both on the cushion and in your free-range living. The acronym is RAIN -- R-A-I-N -- and rather than explaining it myself, I will leave that to my guest, who has become one of RAIN’s primary proponents.

Tara Brach is an author, therapist, and meditation teacher. She has a Ph.D. in Clinical Psychology, she founded the Insight Meditation Community of Washington, and she has written several books, including her latest, which is called Radical Compassion. We first posted this interview in January 2020, shortly after that book came out.

In this conversation, we talk about: What RAIN is and how to apply it in many areas of your life, including relationships; a Buddhist list called The Eight Worldly Winds; and whether most people harbor a suspicion that there's something fundamentally wrong with us.

But we start and end the conversation with a touchy subject. In my first book, I made fun of Tara a little bit, which didn’t go down that well with her, although I didn’t know that until this chat. I really respect how warm and open she was during this tricky discussion. Stay tuned until the very end, when we fully wrap that subject up.

Also: We would appreciate it if you could take a few minutes to help us out by answering a brand-new survey about your experience with this podcast. Our team here cares deeply about you, our listeners, and we are always looking for ways to improve. Please go to https://www.tenpercent.com/survey. Thank you!

Full Shownotes: https://www.tenpercent.com/podcast-episode/tara-brach-repost

Holding it Together When Things Fall Apart | Pema Chödrön Feb 15, 2021

We’re now almost a full year into the era of Covid restrictions, and I suspect that many of you, as I am, are starting to internalize the fact that, notwithstanding the vaccines, there’s likely a ways to go yet. And the mental health issues are piling up: The depression, anxiety, and addiction. Moms, people of color, and elderly people who can’t see their families are among those getting hit especially hard. To inject a little sunshine, and perspective, and wisdom, we thought it might make sense to re-post one of our favorite conversations of the last year.

Pema Chödrön 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.

She 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 — back in May — on an old-school landline. I was recording my half of the conversation from a closet in our erstwhile apartment in New York City, which at the time was the epicenter of the outbreak in America. 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.”

One other thing: we would appreciate it if you could take a few minutes to help us out by answering a brand-new survey about your experience with this podcast. To do so, please go to https://www.tenpercent.com/survey. And thank you!

Full Shownotes: https://www.tenpercent.com/podcast-episode/pema-chodron-repost

You Are Not Alone | Bonus Meditation with Joanna Hardy Feb 12, 2021

Use meditation to connect to how you’re feeling and to unlearn the habit of abandoning yourself when you most need to feel connected.

About Joanna Hardy:

JoAnna Hardy can talk about meditation to pretty much anybody. She not only teaches in traditional environments like retreat centers, but also in both schools and jails. JoAnna has been studying meditation for nearly two decades and she's done some amazing work ensuring that the practice is available to people who might not otherwise have access to it.

JoAnna teaches at the Insight Meditation Society, at Spirit Rock, and is a Founding Member of The Meditation Coalition.

#323: How (and Why) to Hug Your Inner Dragons | Richard Schwartz Feb 10, 2021

How do you relate to the more difficult— and even ugly— aspects of your personality? How do you feel about yourself when you are, say, in a judgmental or vengeful or jealous mode? Is that an opportunity for self-laceration? My guest today agrees with me that one of the healthiest possible inner moves is to learn how to hug your dragons, instead of attempting to slay them (which is only likely to make them stronger). Dr. Richard Schwartz is a psychotherapist with a Ph.D. in marriage and family therapy. He founded something called the Internal Family Systems model of therapy, often referred to as IFS. His basic idea is that our consciousness is broken down into several parts. These parts can become rebellious and troublesome when traumatized or unattended. In this conversation, we talk about: how to relate to your parts more successfully; the overlap between IFS and Buddhism; and why meditation isn’t enough, in his view. We also attempt to dive in and do some IFS therapy work together. I’m not sure I was a particularly good patient, but you can judge for yourself.

Full Shownotes: https://www.tenpercent.com/podcast-episode/richard-schwartz-323

#322: A Deeply Healthy Kind of Perfectionism | Jetsunma Tenzin Palmo Feb 08, 2021

We have talked a lot on this show about how perfectionism can have pernicious impacts on your psyche. Today we’re going to talk about how, by contrast, a certain kind of perfection is very much worth aiming for. We’re diving into another Buddhist list in this episode: the six paramitas, or the six perfections. These are six mental skills that you will never perfect, most likely. But simply working on them can confer massive benefits. My guest is Jetsunma Tenzin Palmo. She was born Diane Perry in England, but 55 years ago, she traveled to India, where she ordained as a Tibetan Buddhist nun. At one point, she quite famously spent 12 years living and practicing in a cave in the Himalayas. She’s now the Founding Director of the Dongyu Gatsal Ling Nunnery in India. We start by discussing her extraordinary life. Then we dive into the six paramitas. We talk about: why patience is a kind of armor, why we need other people to push our buttons, the importance of dissolving the small self to get to the perfection that lies beyond, how to convince your ego to walk this path, and why she thinks a sense of humor should be the seventh paramita.

Full Shownotes: https://www.tenpercent.com/podcast-episode/jetsunma-tenzin-palmo-322

I Don’t Want to Meditate | Bonus Meditation with Matthew Hepburn Feb 05, 2021

Is meditation the last thing you want to do right now? This one’s for when closing your eyes and watching your breath sounds like torture.

About Matthew Hepburn:

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.

#321: The Joy of Being Wrong | Adam Grant Feb 03, 2021

My guest today makes a fascinating and potentially life-changing case. He argues that we need to reconsider how we view intelligence. He says that instead of viewing intelligence as the ability to think and learn, we should view it as the ability to rethink and unlearn. My guest, whose name is Adam Grant, says there is evidence that, in a fast-moving world, what he calls the “critical art of rethinking” can “position you for excellence at work and wisdom in life.” Not for nothing, in a world where many of us are stuck in our own information silos, the ability to rethink and open our minds may be one way we can dig ourselves out of our current societal divisions.

Some of you may know Adam. He’s been on the show before. He’s an organizational psychologist, a TED speaker, a professor at Wharton, and the author of four New York Times bestselling books, including one that has had a big influence on me, called Give and Take, which is all about how generosity can contribute to professional success. I am happy to report that Adam has done it again: He has written a compelling and timely book. In this conversation, we talk about how to build the skill of rethinking; how the people who speak the most confidently are often the least competent; and what he calls the surprising upsides of imposter syndrome.

Full Shownotes: https://www.tenpercent.com/podcast-episode/adam-grant-321

#320: The Buddha’s 8-Part Manual for a Good Life | Brother Pháp Dung Feb 01, 2021

Today we’re talking about one of the Buddha’s first and most important lists: the Eightfold Path. I’m kinda surprised we’ve never done a deep dive into this list on the show before, but better late than never. Some context before we dive in: The Buddha, as many of you know, was a congenital list maker. His first and foundational list was the Four Noble Truths. This is the list that begins with “life is suffering” -- which is something of a mistranslation; it basically means that life will be unsatisfying if you are constantly clinging to things that will not last, given the nonnegotiable fact of relentless impermanence. The second noble truth is that the cause of our suffering is thirst or clinging. The third is that there is a way out of this mess. And the fourth is a sort of manual for waking up and suffering less. That fourth noble truth is the Eightfold path. It’s a list within a list. And to help us unpack it all is a fascinating person named Brother Pháp Dung. He was born in Vietnam, came to the US with his family as a child refugee, and was raised in LA. He later trained in architecture at USC before becoming a monk under his teacher, a towering figure in modern Buddhism named Thich Nhat Hanh. Phap Dung has a fascinating critique of our capitalist, consumerist culture. He’s not saying that we should opt out, just that we can use the Eightfold Path to create a different relationship to it all. So we dive into all of that in this chat -- but we begin with his personal story, which involves family strife and a lot of skepticism.

Full Shownotes: https://www.tenpercent.com/podcast-episode/brother-phap-dung-320

The Upside of Impermanence | Bonus Meditation with Joseph Goldstein Jan 29, 2021

Take a moment to pay attention to the good things that are already here, and get in touch with the basic satisfaction of being alive.

About Joseph Goldstein:

Joseph is one of the most respected meditation teachers in the world -- a key architect of the rise of mindfulness in our modern society -- with a sense of humor to boot.

In the 1970's, he co-founded the Insight Meditation Society (IMS) alongside Sharon Salzberg and Jack Kornfield. Since its founding, thousands of people from around the world have come to IMS to learn mindfulness from leaders in the field. Joseph has been a teacher there since its founding and continues as the resident guiding teacher.

#319: How to Do Nothing | Jenny Odell Jan 27, 2021

For an audience of meditators (or aspiring meditators), the idea of doing nothing shouldn’t be foreign. But, speaking from personal experience, it is very possible, especially for Type A people, to approach meditation with an agenda. In which case, sitting on the cushion can be very far from truly doing nothing. Enter Jenny Odell, who makes a very compelling case for truly… doing… nothing. In her work, she is challenging what for many of us, myself included, is a deep-seated and sometimes subconscious reflex: to constantly optimize and constantly be “productive.” She is a Lecturer in the Stanford Department of Art and Art History and author of the bestseller How to Do Nothing, which just came out in paperback. She comes to the subject of time from a very different perspective than our guest on Monday, Ashley Whillans. (If you haven’t listened to that episode, go do it; these two make a fascinating pairing.) In this conversation, Jenny and I talk about: letting go of our constant demand for productivity and learning to simply look around; the thrilling phenomenon of observing something so deeply that you actually cease to understand it; why moments of disgust, or even existential despair, can actually be quite instructive; and how to divest from what she calls “the attention economy”–and where to reinvest instead.

Take a few minutes to help us out by answering a survey about your experience with this podcast! The team here is always looking for ways to improve, and we’d love to hear from all of you, but we’d particularly like to hear from those of you who listen to the podcast and do not use our companion app. Please visit http://www.tenpercent.com/survey to take the survey. Thank you.

Full Shownotes: https://www.tenpercent.com/podcast-episode/jenny-odell-319

#318: A New Way to Think About Your Time | Ashley Whillans Jan 25, 2021

For many of us, in this pandemic, our relationship to time has become particularly fraught. You may be noticing that, with no limits on your work time, you are going into overdrive and feeling more crazed than ever. Or you may be feeling like you have too much time and are bored out of your mind. Or you may be feeling both. My guest, Ashley Whillans, is an Assistant Professor at Harvard Business School and author of the book Time Smart. She was recommended to us by a former guest, Laurie Santos, a professor from Yale and host of The Happiness Lab podcast. Ashley has a radical approach to managing your time -- or taking your time, to put a new spin on an old cliche. Her goal is to get you from a state of "time poverty" to "time affluence." In this conversation, we talk about: how to do a time audit; funding time, finding time, and reframing time; the surprising extent to which prioritizing time over money predicts happiness -- and what to do if you usually do the opposite; how to handle "time confetti"; and the value of canceling meetings. This is the first of a two-part series we are doing this week on time. On Wednesday, we’re going to talk to someone with a rather different approach. Her name is Jenny Odell and she wrote a bestseller called How To Do Nothing.

Take a few minutes to help us out by answering a survey about your experience with this podcast! The team here is always looking for ways to improve, and we’d love to hear from all of you, but we’d particularly like to hear from those of you who listen to the podcast and do not use our companion app. Please visit https://www.tenpercent.com/survey to take the survey. Thank you.

Full Shownotes: https://www.tenpercent.com/podcast-episode/ashley-whillans-318

Everything You Wanted to Know About Self-Love But Were Afraid to Ask | Bonus Q&A with Jeff Warren and Susan Piver Jan 22, 2021

Today, expert meditation teachers Jeff Warren and Susan Piver return to respond directly to the questions that you, our listeners, have been submitting to us about self-compassion. It’s a tricky concept, so it’s no surprise that you’ve sent in more than a few humdingers. So strap yourself in as Jeff and Susan bring on the wisdom to help you make sustainable, healthy change in your life.

Take a few minutes to help us out by answering a survey about your experience with this podcast! The team here is always looking for ways to improve, and we’d love to hear from all of you, but we’d particularly like to hear from those of you who listen to the podcast and do not use our companion app. Please visit https://www.tenpercent.com/survey to take the survey. Thank you.

About Jeff Warren:

Jeff is an incredibly gifted meditation teacher. He has 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.

About Susan Piver:

Susan Piver is the New York Times bestselling author of nine books, including The Hard Questions, the award-winning How Not to Be Afraid of Your Own Life, The Wisdom of a Broken Heart, and Start Here Now: An Open-Hearted Guide to the Path and Practice of Meditation. Her newest book is The Four Noble Truths of Love: Buddhist Wisdom for Modern Relationships.

#317: Non-Preachy Ethics | Jozen Tamori Gibson Jan 20, 2021

We’re diving in on another Buddhist list today. One of the many things I like about the Buddha is that, as far as I can tell, he pretty much always aims his messages, even the hard-to-swallow ones, at the pleasure centers of the brain. Even when he’s talking about ethics, which could come off as preachy or overly abstemious. Today, we’re going to talk about the Five Precepts. The Precepts are kind of like the Buddhist version of the Ten Commandments. Except, as you will hear, there is, by design, an enormous amount of flexibility in how you can interpret and apply these precepts. And undergirding it all is, as mentioned, self-interest. The reason not to steal or lie or kill is that, in the end, it protects your mind. My guest is Jozen Tamori Gibson, who has trained in the Sotō Zen and Theravada traditions, is on the Teacher’s Council for New York Insight Meditation Center, and teaches in a variety of other settings, including the Insight Meditation Society. Jozen’s pronouns are they/them. Quick note before we dive in: Jozen lives on a busy street, so you will sometimes hear a little bit of background noise.

Take a few minutes to help us out by answering a survey about your experience with this podcast! The team here is always looking for ways to improve, and we’d love to hear from all of you, but we’d particularly like to hear from those of you who listen to the podcast and do not use our companion app. Please visit www.tenpercent.com/survey to take the survey. Thank you.

Where to find Jozen Tamori Gibson online:

Website: https://www.dharma.org/teacher/jozen-tamori-gibson/

Social Media:

• Instagram: https://www.instagram.com/jozentamorigibson/?hl=e

Book Mentioned:

• “Experience of Insight” Audiobook: https://www.audible.com/pd/The-Experience-of-Insight-Audiobook/1645470377

Full Shownotes: https://www.tenpercent.com/podcast-episode/jozen-tamori-gibson-317

#316: How to Call People In (Instead of Calling Them Out) | Loretta Ross Jan 18, 2021

On this Martin Luther King day, it’s tempting to fear that America, and the world, may never have been further away from the kind of inclusive society that Dr. King called for so eloquently. So today, we are, I hope, going to give you a little hope -- and perhaps also some ideas for how you can be an engaged citizen without losing your mind. My guest is Loretta Ross, who describes herself as a radical Black feminist, activist, and public intellectual. She’s a Visiting Associate Professor at Smith College, and she also teaches an online course that caught our eye. It’s called, “Calling in the Calling Out Culture.” She believes that “calling out,” which is quite common on social media these days, is adding way too much toxicity to the discourse and alienating people who might otherwise be allies. Instead, she believes in “calling in,” which steadfastly insists on a large measure of grace, and rejects the impulse to dehumanize. As you will hear, she is a longtime leftist, but no matter where you stand politically, she is modeling a compelling mode of engaging that is insistently open-minded and large-hearted. And, as you will hear, it is one she has personally put the test, as a Black woman who has worked with white supremacists, and a rape survivor who has worked with incarcerated rapists.

Where to find Loretta Ross online:

Website: https://lorettajross.com

Social Media:

• Twitter: https://twitter.com/LorettaJRoss

• Facebook: https://www.facebook.com/lorettaross

• YouTube: https://www.youtube.com/channel/UCm2FxbqwV3BEhDpnAihWKqQ

Take a few minutes to help us out by answering a survey about your experience with this podcast! The team here is always looking for ways to improve, and we’d love to hear from all of you, but we’d particularly like to hear from those of you who listen to the podcast and do not use our companion app. Please visit www.tenpercent.com/survey to take the survey. Thank you.

Full Shownotes: https://www.tenpercent.com/podcast-episode/loretta-ross-316

How to Work with "The Comparing Mind" | Bonus Meditation with Jeff Warren Jan 15, 2021

Nothing compares to now. Let Jeff help you find freedom and ease from constant comparing by embracing this very moment.

Take a few minutes to help us out by answering a survey about your experience with this podcast! The team here is always looking for ways to improve, and we’d love to hear from all of you, but we’d particularly like to hear from those of you who listen to the podcast and do not use our companion app. Please visit www.tenpercent.com/survey to take the survey. Thank you.

About Jeff Warren:

Jeff is an incredibly gifted meditation teacher. He's trained in multiple traditions, including with renowned teacher Shinzen Young. Jeff is the co-author of NY Times Bestseller "Meditation for Fidgety Skeptics," 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."

#315: A Big Dose of Perspective | Jack Kornfield Jan 13, 2021

This is exactly what I needed right now: a huge, helpful dose of perspective in the midst of the political crisis gripping America -- a crisis which, of course, has ripple effects for the whole world. Jack Kornfield trained as a Buddhist monk in Thailand, India, and Burma. He went on to co-found the Insight Meditation Society and then its sister center, Spirit Rock. He holds a Ph.D. in clinical psychology and is a father, husband and activist. His books have been translated into 20 languages and sold more than a million copies. They include, A Wise Heart, After the Ecstasy, the Laundry, and his most recent book, No Time Like the Present. You may ask: what’s the point of meditating when the world is on fire? Jack has extremely satisfying and practical answers. We talk about how to deal with anger and fear, how to talk to our kids, and whether people can feel it when we send them compassion or friendliness. Two quick notes before we dive in: you may hear a little ticking noise on Jack’s audio for the first ten minutes; it goes away after we discover that a wristwatch was placed near the mic. Second, he leads a quick guided meditation in the middle of our chat. Don’t close your eyes if you’re driving!

Gretchen Rubin’s The Happiness Experience 2021 - Check it out here http://bit.ly/3bgeBn4 and use promo code HAPPIER2021 to save over $100.

Where to find Jack Kornfield online:

Website: https://jackkornfield.com/bio/

Twitter: https://twitter.com/JackKornfield

Facebook: https://www.facebook.com/jkornfield/

Instagram: @jack_kornfield

Additional Resources:

• Ten Percent Happier Live: https://tenpercent.com/live

• Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

• Free App access for Frontline Workers: https://tenpercent.com/care

Full Shownotes: https://www.tenpercent.com/podcast-episode/jack-kornfield-315

#314: A Wise and Counterintuitive Way to Meditate in a Crisis | Lama Rod Owens Jan 11, 2021

If you’re either seething or scared — or both — in the aftermath of the attack on the US Capitol, this one’s for you. In times of national and international strife, we’ve made it a habit of turning to Lama Rod Owens. Rod was officially recognized as a lama by the Kagyu school of Tibetan Buddhism after doing a three-year retreat. He has a Master of Divinity degree from Harvard. And he has written several books, including his newest, which is called Love and Rage. In this conversation, which we recorded just yesterday, we talk about how to work with the anger and fear many of us are feeling right now. We also talk about how to communicate with people with whom we disagree; how to strategically divest from people and technologies that are depleting us (rather than self-medicating with distraction); and why the most important way to play a constructive role right now — although this may be counterintuitive for some people — is to start with yourself.

Where to find Lama Rod Owens online:

Website: https://www.lamarod.com

Twitter: https://twitter.com/LamaRod1

Facebook: https://www.facebook.com/lamarod/

Instagram: https://www.instagram.com/lamarodowens/

Book Mentioned: Love and Rage: The Path of Liberation Through Anger by Lama Rod Owens https://bookshop.org/books/love-and-rage-the-path-of-liberation-through-anger-9781623174095/9781623174095

Full Shownotes: https://www.tenpercent.com/podcast-episode/lama-rod-314

#313: National Trauma–Now What? | Jon Kabat-Zinn Special Edition Jan 08, 2021

I don't know about you, but I felt a lot of anger, fear, and sadness while watching those horrifying images from the United States Capitol on Wednesday. So how do we handle this with some degree of equanimity? That's what we're going to talk about today.

It's Friday, which is when we usually post bonus meditations or talks, but given the collective trauma we are living through -- both in the US and around the world -- we wanted to post a special episode.

I'll be honest... as a journalist and as a meditation evangelist, I can't sit here and guarantee that everything's going to be alright. I suspect it will be, but -- really -- I don't know. What I do know, though, is that meditation -- taking care of your own mind -- will help you navigate this moment more skillfully. And if enough of us do this, it might impact the course of events.

You know who agrees with me? Jon Kabat-Zinn. He's a towering figure in the world of meditation and mental health. He created Mindfulness-Based Stress Reduction, a way of teaching meditation that brought the practice into the secular mainstream and resulted in an explosion of scientific research demonstrating the benefits of the practice. He's written such books as Wherever You Go, There You Are and Full Catastrophe Living. And he's a Professor of Medicine Emeritus at the University of Massachusetts Medical School.

How to join the New Year’s Challenge:

Join the New Year's Challenge by downloading the Ten Percent Happier app : https://10percenthappier.app.link/install. You should be prompted to join the Challenge after registering your account.

If you've already downloaded the app, just open it up or visit this link to join: https://10percenthappier.app.link/NewYearsChallenge21

Full Shownotes: https://www.tenpercent.com/podcast-episode/jon-kabat-zinn-313

#312: You're Doing Resolutions Wrong. Here’s How to Fix It. | Dr. Laurie Santos Jan 06, 2021

New Year’s Series Episode 4. Today we’re going to dive into the science behind why so many of us get New Year's resolutions so wrong -- and how we can do better. My guest is Dr. Laurie Santos. As you may remember, she made her debut on this show just over a month ago, in an episode about how to handle the pandemic winter blues. She was such a font of practical wisdom that we almost immediately invited her back.

Laurie is a tenured psychology professor at Yale, where she teaches a massively popular course on happiness. She also hosts an excellent podcast called The Happiness Lab, where right now, she’s doing a series of episodes along a very similar theme--what she’s calling “anti-resolutions”--so I definitely recommend checking that out.

In today’s conversation, we talk about why resolutions are a thing in the first place; why they so often go pear-shaped; and common pitfalls and misunderstandings in our attempts to lose weight, exercise more, or make more money. As we’ve been stressing in our New Year’s series, Laurie argues that one powerful antidote to our resolution morass is self-compassion. As we’ve been saying throughout our series, the research shows that self-compassion is much better fuel for habit change than our usual mode of shame. I have been referring to it as a kind of uber-habit, out of which all other habits can flow.

Join Laurie Santos in the New Year’s Challenge: https://challenges.tenpercent.com/?challenge=new-years-2021&challenge_invite=gDTcpTfZgSdFXZvhtG6u3sSe&challenge_title=New%20Year%27s%20Challenge

How to join the New Year’s Challenge:

Join the New Year's Challenge by downloading the Ten Percent Happier app : https://10percenthappier.app.link/install. You should be prompted to join the Challenge after registering your account.

If you've already downloaded the app, just open it up or visit this link to join: https://10percenthappier.app.link/NewYearsChallenge21

Full Shownotes: https://www.tenpercent.com/podcast-episode/laurie-santos-312

#311: Karamo: How To Actually Do Self-Love Jan 01, 2021

New Year’s Series Episode 3. We talk with Karamo about how to practice self-love--and why doing so is the opposite of selfish.

Karamo was the first out gay Black man on reality TV when he appeared on MTV’s The Real World: Philadelphia in 2004. But then he left TV and found out he was a father. He got custody of his son, adopted his son’s half-brother, and worked for a decade as a social worker before returning to the media world. He’s now the Culture expert on Netflix’s blockbuster reboot of Queer Eye. He also hosts his own podcast and is the author of a memoir as well as a children’s book, which he co-wrote with his son.

In today’s conversation, we talk aboutwhy, for Karamo, learning to love himself started with learning to love his first name; how he overcame negative messages inside his abusive childhood home; why men struggle so much with the concept of self-love; and the areas in his own life where he struggles the most to practice what he preaches.

How to join the New Year’s Challenge:

Join the New Year's Challenge by downloading the Ten Percent Happier app: https://10percenthappier.app.link/install. You should be prompted to join the Challenge after registering your account.

If you've already downloaded the app, just open it up or visit this link to join: https://10percenthappier.app.link/NewYearsChallenge21

Where to find Karamo Brown online:

Website: http://karamobook.com

Social Media:

· Twitter: https://twitter.com/Karamo

· Facebook: https://www.facebook.com/pages/category/Personal-Blog/Karamo-Brown-Page-227323621184576/

· Instagram: https://www.instagram.com/karamo

· YouTube: https://www.youtube.com/user/Karamobrown

· Podcast: https://luminary.link/PPiQNuwwicb

Full Show Notes: https://www.tenpercent.com/podcast-episode/karamo-311

#310: The Scientific Case for Self-Compassion | Chris Germer Dec 30, 2020

New Year’s Series Episode 2. We talk with Chris Germer about the scientifically-proven benefits of self-compassion; how to practice self-compassion in your life; the disutility of shame; and the connection between self-compassion and compassion for others. Oh, and we also take some listener voicemails.

Chris Germer is a clinical psychologist and lecturer on psychiatry at Harvard Medical School. He also co-developed a highly impactful program called Mindful Self-Compassion, which has been taught to over 100,000 people across the world.

How to join the New Year’s Challenge:

Join the New Year's Challenge by downloading the Ten Percent Happier app : https://10percenthappier.app.link/install. You should be prompted to join the Challenge after registering your account.

If you've already downloaded the app, just open it up or visit this link to join: https://10percenthappier.app.link/NewYearsChallenge21

Where to find Chris Germer online:

Website: https://chrisgermer.com

Social Media:

· Facebook: https://www.facebook.com/CenterForMSC

· Chris’s Instagram: https://www.instagram.com/christophergermerphd/

· Center for Mindful Self Compassion Instagram: https://www.instagram.com/centerformindfulselfcompassion/

· YouTube: https://www.youtube.com/channel/UCObLXaQeAfuhSLPf3IW5Adw

Full Shownotes: https://www.tenpercent.com/podcast-episode/chris-germer-310

#309: The Ultimate New Year's Resolution | Susan Piver and Jeff Warren Dec 28, 2020

New Year’s Series Episode 1. We talk with expert meditation teachers Susan Piver and Jeff Warren about a radical approach to the new year: self-compassion. Susan and Jeff help introduce the New Year’s Meditation Challenge launching in the Ten Percent Happier app. And we respond to listener voicemail questions about how to operationalize self-love in our everyday lives.

That’s right, we’re going all-in on self-love: leaning into the cheese, diving into the fondue, surfing the brie (a phrase that you’ll hear one of our guests today coin in real time). But I want to be clear: this is not sap for the sake of sap -- this is sap for the sake of science, and sanity.

As tens of millions of us go about the annual, humiliating ritual of making and then abandoning New Year’s resolutions, there is ample evidence that you are more likely to achieve your long-term goals if you pursue those goals not out of self-loathing or shame (which is the not-so-subtle subtext of the whole ‘New Year, New You’ slogan) but instead with self-love -- or self-compassion.

So we have a whole bonanza of programming for you. First, our New Year’s Series starts today here on the podcast. Over the next few weeks, we’ve got a blockbuster lineup, including scientists, meditation teachers, and Karamo, star of the hit Netflix show Queer Eye and a vocal proponent of self-love.

How to join the New Year’s Challenge:

· Download the Ten Percent Happier app directly in the Apple App Store (for iPhone/iPad): http://apple.co/1V7sqo9 or the Google Play store (for Android phones): https://play.google.com/store/apps/details?id=com.changecollective.tenpercenthappier

· If you are new to Ten Percent Happier, tap Get Started to register an account. (If you already have an account you’ll need to tap Sign In at the bottom of the screen.)

· You should be prompted to Join the Challenge after registering your account. Just tap on the Join Challenge button and follow the prompts.

· If you don’t join the Challenge during registration, within the app tap the Join Challenge banner at the bottom of the screen and follow the prompts.

· If you don’t see Join Challenge in the app you can also join on a mobile device by tapping this link: https://10percenthappier.app.link/NewYearsChallenge21

Full Shownotes: https://www.tenpercent.com/podcast-episode/newyear-challenge-kickoff-309

A Shortcut to Gratitude | Bonus Meditation with Jay Michaelson Dec 25, 2020

Feel the sweet happiness of gratitude for those who have helped you over the years, the kind benefactors in your life.

Excited about our upcoming New Year's Challenge? Download the Ten Percent Happier app today to get ready: https://10percenthappier.app.link/install

About Jay:

Dr. Jay Michaelson is the Editor of Wisdom Content at Ten Percent Happier and the author of six books on meditation, including his newest, Enlightenment by Trial and Error. In his “other career,” Jay is a columnist for The Daily Beast, and was a professional LGBTQ activist for ten years. Jay is an ordained rabbi and has taught meditation in secular, Buddhist, and Jewish context for fifteen years.

The Anti-Diet | Evelyn Tribole Dec 23, 2020

I, like many people, have the potential to get pretty dysregulated around food and body image. A lot of men don’t talk about this stuff, but there is plenty of evidence that this is a unisex issue. Especially during the holidays, when we’re surrounded by treats and stress-eating because we can’t see our family, or we can -- and they’re making us crazy.

This interview you’re about to hear changed my life. That’s an overused phrase, but in this case, it happens to be true. I came into this conversation with a rather hostile attitude toward my own body, filled with unrealistic expectations and unsustainable restrictions. Over the course of this encounter, you will hear my mind start to change. And ever since this interview was recorded, about a year ago, I have been working one-on-one with my guest, Evelyn Tribole, on these issues.

Evelyn is the co-creator of something called “Intuitive Eating,” which you can think of as kind of the anti-diet. Diets, she argues, do not work. Worse, they lead us to mistrust our bodies, so we misread their signals and don’t even know when we’re hungry or when we’re full. Her approach is backed by science, and powered by mindfulness.

Where to find Evelyn Tribole online:

Website: https://www.evelyntribole.com/

Twitter: https://twitter.com/etribole

Facebook: https://www.facebook.com/evelyn.tribole

Instagram: https://www.instagram.com/evelyntribole/

YouTube: https://www.youtube.com/channel/UCcfkldY3O0ly3XRh9B8Wt9A

Excited about our upcoming New Year's Challenge? Download the Ten Percent Happier app today to get ready: https://10percenthappier.app.link/install

Full Shownotes: https://www.tenpercent.com/podcast-episode/evelyn-tribole-repost

Vulnerability: The Key to Courage | Brené Brown Dec 21, 2020

Vulnerability is not something I ever personally considered to be a valuable skill to cultivate. That is, until I met today’s guest, Brené Brown-- who helped me understand that being vulnerable is not about weakness, nor is it about sloppy oversharing. Instead, she argues, vulnerability is about honesty, realness, risk, and courage. All qualities that are very relevant for these turbulent times in which we are living.

Brené is a speaker, author, podcaster, professor, and researcher who has spent 2 decades studying vulnerability and courage, along with shame and empathy. She’s written 5 number 1 New York Times best sellers. She’s had a special on Netflix. And she’s spoken to a lot of high-achieving people about the importance of vulnerability, from executive suites to the CIA to the Seattle Seahawks.

We recorded this conversation in 2019, during a simpler time… but her insights are evergreen.

Where to find Brené Brown online:

Website: https://brenebrown.com

Twitter: https://twitter.com/BreneBrown

Instagram: https://www.instagram.com/brenebrown

Facebook: https://www.facebook.com/brenebrown

Excited about our upcoming New Year's Challenge? Download the Ten Percent Happier app today to get ready: https://10percenthappier.app.link/install

Full Show Notes: https://www.tenpercent.com/podcast-episode/brene-brown-repost

A Counterintuitive Remedy for Stress | Bonus Meditation with Sebene Selassie Dec 18, 2020

Being kind to ourselves in hard times bolsters our resilience, so we can learn from setbacks rather than getting stuck in rumination.

About Sebene:

Born in Addis Ababa, Ethiopia and raised in Washington, D.C, Seb has been drawn to explore the intersection of different cultures.

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 is a meditation teacher, transformational coach, and community advocate in New York City.

For a quick and meaningful gift, send a gift subscription to the Ten Percent Happier app to your friends and family! We're offering gift subscriptions at a discount through the end of this month. No shipping required - your gift will be delivered directly to your email inbox. Get a gift subscription by visiting www.tenpercent.com/gift

Kryptonite for the Inner Critic | Kristin Neff Dec 16, 2020

I don’t know about you, but there have been many times during this wrenching year where I have made my pain even worse by adding on layers and layers of self-criticism. There’s a notion that is deeply ingrained in our culture that the only way to succeed -- or even to survive -- is to liberally apply an internal cattle prod. But there is research that strongly suggests that this approach simply leads to extra anxiety, and that there is a more successful approach, called self-compassion. My guest today has been at the very forefront of this research. Kristin Neff has empirically demonstrated the value of self-compassion; she has shown that it doesn’t have to lead to passivity, self-absorption, or cheesiness; and, as you will hear, she has practiced what she preaches in extremely difficult circumstances in her own life. All of this makes her, in my opinion, a figure of incalculable importance. We recorded this interview back in 2019, and it contributed to a major turning point in my meditation practice and in my life. We are reposting it now because as we head into the new year, a time when many of us embark on self-improvement projects based in self-loathing, we could all use a little kryptonite for the inner critic.

Where to find Kristin Neff online:

Website: https://self-compassion.org

Twitter: https://twitter.com/self_compassion

Facebook: https://www.facebook.com/selfcompassion

At this point in the holiday season, mail delivery and shipping timelines are not on your side. For a quick and meaningful gift, send a gift subscription to the Ten Percent Happier app to your friends and family! We're offering gift subscriptions at a discount through the end of this month. No shipping required - your gift will be delivered directly to your email inbox. Get a gift subscription by visiting www.tenpercent.com/gift. That’s tenpercent (one word, all spelled out) dot com slash gift.

Full Shownotes: https://www.tenpercent.com/podcast-episode/kristin-neff

#308: Manure for Enlightenment | Fleet Maull Dec 14, 2020

The notion of transmuting the difficult stuff in your life into something positive has become a cliche. Turning lemon into lemonades, making your mess your message, etcetera. But, as I have said many times on this show, there is a reason cliches become cliches: they’re true. And it is extraordinarily helpful, in my experience, when someone can re-language and revivify an ancient truth that has been ground into platitude through rote repetition. My guest today does just that. Fleet Maull spent many years in prison on serious drug-related charges. He used that time to fuel a deep meditation practice and public service career. He’s practiced for nearly five decades in the Zen, Tibetan, and Vipassana Insight traditions. He’s also written a book called Radical Responsibility. In this episode, we talk about how to, in his words, turn the gnarly stuff in your life into a gift (or, as an old Buddhist expression has it, how to use your struggles as “manure for enlightenment”). On that note, midway through the interview, you’ll hear Fleet reveal, in real time, and to my surprise, that he is actually in the throes of acute anguish at this very moment-- and he will talk about how this experience is fueling his practice. We also talk about: what he learned in prison about whether human nature is fundamentally good; the value of adding breathing exercises onto your meditation practice; what he means by “neurosomatic mindfulness.”

Where to find Fleet Maull online:

Website: www.fleetmaull.com

Social Media:

• Twitter: https://twitter.com/fleetmaull

• Facebook: https://www.facebook.com/fleetmaull/

• Instagram: https://www.instagram.com/fleetmaull/

• YouTube: https://www.youtube.com/channel/UCL_AqFCn3m6lvQTJPIx_uLg

Books Mentioned:

• Radical Responsibility: How to Move Beyond Blame, Fearlessly Live Your Highest Purpose, and Become an Unstoppable Force for Good by Fleet Maull: www.radicalresponsibilitybook.com

• Mindfulness and Psychotherapy edited by Christopher K. Germer, Ronald D. Siegel, Paul R. Fulton: https://www.indiebound.org/book/9781593851392

People are sending more virtual gifts this holiday season to avoid putting themselves (and essential delivery workers) at risk. If you're one of them, consider helping your loved ones care for their minds by giving them a subscription to the Ten Percent Happier app. We're offering gift subscriptions at a discount through the end of this month. No shipping required - your gift will be delivered directly to your email inbox. Get a gift subscription by visiting www.tenpercent.com/gift.

Full Shownotes: https://www.tenpercent.com/podcast-episode/fleet-maull-308

A Great Way to Get Out of Your Head | Bonus Meditation with Joseph Goldstein Dec 11, 2020

Caring about others' well being actually enhances our own. Practice and see how this beautiful quality begins to transform your experience.

About Joseph Goldstein:

Joseph is one of the most respected meditation teachers in the world -- a key architect of the rise of mindfulness in our modern society -- with a sense of humor to boot.

In the 1970's, he co-founded the Insight Meditation Society (IMS) alongside Sharon Salzberg and Jack Kornfield. Since its founding, thousands of people from around the world have come to IMS to learn mindfulness from leaders in the field. Joseph has been a teacher there since its founding and continues as the resident guiding teacher.

Many Ten Percent Happier users have written in over the past few months to tell us how vital their meditation practice has been to helping them cope with this dumpster fire of a year. If you know someone who could use a bit more balance, send them a gift subscription to the Ten Percent Happier app! We're offering gift subscriptions at a discount through the end of this month. Take advantage of the discount by visiting www.tenpercent.com/gift

#307: The Science of Emotional Intelligence | Daniel Goleman Dec 09, 2020

How much would your relationships improve if you could up your emotional intelligence game? That phrase -- emotional intelligence -- entered the lexicon 25 years ago, when my friend Daniel Goleman wrote a book by the same name. And so on this episode, to mark the 25th anniversary edition of Emotional Intelligence, we’re having Danny on the show. By way of background, he is a Harvard-trained psychologist who, along with other contemplative luminaries such as Joseph Goldstein, Sharon Salzberg, Jon Kabat-Zinn, and others, went to Asia and discovered meditation in the 1960s, and then made it a huge part of their lives and careers. In this conversation, we talk about: the four components of emotional intelligence, how to develop them, and why these skills matter so much during the middle of a pandemic. We also discuss: empathy and relationship management in the age of zoom; the “marshmallow test” and impulse control; a phenomenon he calls “amygdala hijacks”; and why so many Jewish kids in the sixties and seventies got turned on to Buddhism.

Where to find Daniel Goleman online:

Website: http://www.danielgoleman.info

Twitter: https://twitter.com/DanielGolemanEI

Facebook: http://www.facebook.com/danielgoleman

Books Mentioned:

Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain, and Body by Richie Davidson

https://www.richardjdavidson.com/altered-traits

Man’s Search for Meaning by Viktor Frankl

https://bookshop.org/books/man-s-search-for-meaning-9780807014271/9780807014271

A Force for Good: The Dalai Lama's Vision for Our World by Daniel Goleman

https://bookshop.org/books/a-force-for-good-the-dalai-lama-s-vision-for-our-world/9780553394894

How much could your relationships improve if your loved ones practiced mindfulness together? For a limited time, if you buy yourself a subscription to Ten Percent Happier, we'll send you a free gift subscription to share with whomever you'd like. Note that nothing is permanent, and this offer is no exception: get it before it ends by going to www.tenpercent.com/december.

Full Shownotes: https://www.tenpercent.com/podcast-episode/daniel-goleman-307

#306: A Meditator in the Arena | Sam Harris Dec 07, 2020

Sam Harris (no relation to me, by the way -- although I wouldn’t mind it) has had a formative impact on my contemplative development. He was one of the first “normal” (at least that’s how I computed it, back when I was still a rather judgmental skeptic) people I met who was really into meditation, which gave me a lot of courage and inspiration to pursue the practice myself. He later helped me get into my first meditation retreat with his old friend Joseph Goldstein, which was a massively important event in my life and the beginning of a deep relationship with Joseph. For those of you who aren’t familiar with Sam, he is a neuroscientist, philosopher, author, podcaster, and app founder. I first heard of him in the mid-aughts, when he wrote a book called The End of Faith, which was a jeremiad against organized religion. I was surprised to learn that he had spent, cumulatively, several years on meditation retreats. He later wrote a book which touched on those subjects, called Waking Up. That is also the name of his meditation app. But while he has one foot firmly in the contemplative world, he is also very much in the arena, mixing it up on Twitter and on his wildly popular podcast, called Making Sense, with his controversial views on hot-button issues from Trump to race to Islam. Sam really believes that the future of civilization depends on our ability to have rational conversations on thorny issues. And he has a new book called Making Sense: Conversations on Consciousness, Morality, and the Future of Humanity, in which some of his podcast conversations are revised and extended. I wanted to have him on to talk about the book, and to explore with him how somebody who is so fiercely engaged in the public square uses meditation to guide and sustain him. I suspect many of you may disagree with him on key issues -- I often wrestle with his ideas quite a bit, personally -- but no matter where you stand, I think you’ll find his answers to these questions fascinating.

Take Part in the New Year’s Series

To submit a question or share a reflection dial 646-883-8326 and leave us a voicemail. If you’re outside the United States, you can email us a voice memo file in mp3 format to listener@tenpercent.com. The deadline for submissions is Monday December 7th.

Where to find Sam Harris online:

Website: https://samharris.org

Twitter: https://twitter.com/SamHarrisOrg

Facebook: https://www.facebook.com/Samharrisorg/

Instagram: https://www.instagram.com/samharrisorg

YouTube: https://www.youtube.com/channel/UCNAxrHudMfdzNi6NxruKPLw

Books Mentioned:

Waking Up: A Guide to Spirituality Without Religion by Sam Harris: https://bookshop.org/books/waking-up-a-guide-to-spirituality-without-religion/9781451636024

The End of Faith: Religion, Terror, and the Future of Reason by Sam Harris: https://bookshop.org/books/the-end-of-faith-religion-terror-and-the-future-of-reason/9780393327656

On Having No Head: Zen and the Rediscovery of the Obvious by Douglas E. Harding: https://bookshop.org/books/on-having-no-head/9781908774064

If you're looking for a sign that you're supposed to start actually meditating - this is it. And, you can bring a friend or family member along for the ride. For a limited time, if you buy yourself a subscription to Ten Percent Happier, we'll send you a free gift subscription to share with whomever you'd like. Note that nothing is permanent, and this offer is no exception: get it before it ends by going to www.tenpercent.com/december.

Full Shownotes: https://www.tenpercent.com/podcast-episode/sam-harris-306

What is Happiness? | Bonus Meditation with Jay Michaelson Dec 04, 2020

What is happiness? Investigate how happiness is created, what it’s really like, and learn to access the simple happiness of right now.

About Jay Michaelson:

Dr. Jay Michaelson is the Editor of Wisdom Content at Ten Percent Happier and the author of six books on meditation, including his newest, Enlightenment by Trial and Error. In his “other career,” Jay is a columnist for The Daily Beast, and was a professional LGBTQ activist for ten years. Jay is an ordained rabbi and has taught meditation in secular, Buddhist, and Jewish context for fifteen years.

You can always share these Friday bonuses with your friends, but we're also running a sale to help you and a friend kickstart your meditation practices. For a limited time, if you buy yourself a subscription to Ten Percent Happier, we'll send you a free gift subscription to share with whomever you'd like. Note that nothing is permanent, and this offer is no exception: get it before it ends by going to www.tenpercent.com/december

#305: Secrets from the Happiness Lab | Laurie Santos Dec 02, 2020

2020 has already sucked extremely hard, but we may now be entering even more difficult months ahead, as winter sets in. So we asked Professor Laurie Santos to come on. She is overflowing with science-based strategies for navigating this difficult time. This is the second episode in our 2-part series that we’re semi-facetiously calling Winter is Coming. If you missed last week’s episode with Zindel Segal, a pioneer in mindful treatment for depression and anxiety, go check it out. Laurie is a tenured professor at Yale, where she teaches a blockbuster course on happiness. She’s also now the host of a podcast called the Happiness Lab. In the conversation, we talk about how to handle the holidays in a pandemic; how to have hard conversations with your family; combating pandemic fatigue in your own mind; the need to double down on self-care; why the things we think will make us happy probably won’t; and the cultivation of JOMO and “time affluence.”

Take Part in the New Year’s Series

To submit a question or share a reflection dial 646-883-8326 and leave us a voicemail. If you’re outside the United States, you can email us a voice memo file in mp3 format to listener@tenpercent.com. The deadline for submissions is Monday December 7th.

Where to find Laurie Santos online:

Website: https://psychology.yale.edu/people/laurie-santos

Twitter: https://twitter.com/lauriesantos

Full Shownotes: https://www.tenpercent.com/podcast-episode/laurie-santos-305

#304: What You Can Learn from the Buddha’s Wife and Aunt | Pamela Weiss Nov 30, 2020

The women around the Buddha dropped a ton of useful wisdom, but I suspect you haven’t heard much about that. Why? Why have these women been largely written out of history? And what do these hidden figures have to teach us? We’re diving in on that today with Pamela Weiss, dharma teacher in the Zen and Theravada traditions and author of A Bigger Sky. Last week, we had on Bhikkhu Bodhi, who talked about the words of the Buddha. You might think of this episode as a follow-up to that one—part compelling history, part injection of approachable wisdom. In this conversation, we talk about Pamela’s research into the Buddha’s wife, mom, and aunt; how and why Buddhism became tilted toward the masculine; and the benefits both Pamela and I have experienced from bringing more feminine energy to our practice and life.

Where to find Pamela Weiss online:

Website: https://pamelaweiss.com/

Facebook: https://www.facebook.com/PamelaWeissAuthor/

Books Mentioned:

A Bigger Sky: Awakening a Fierce Feminine Buddhism by Pamela Weiss https://pamelaweiss.com/publications2

Therigatha: Selected Poems of the First Buddhist Women translated by Charles Hallisey https://bookshop.org/books/therigatha-selected-poems-of-the-first-buddhist-women/9780674427730

The First Free Women: Poems of the Early Buddhist Nuns by Matty Weingast https://bookshop.org/books/the-first-free-women-poems-of-the-early-buddhist-nuns/9781611807769

2020 has been a doozy, so this year we’re offering Ten Percent Happier subscriptions at a 40% discount. Get this deal before it ends on December 1st by going to www.tenpercent.com/november.

Take Part in the New Year’s Series

To submit a question or share a reflection dial 646-883-8326 and leave us a voicemail. If you’re outside the United States, you can email us a voice memo file in mp3 format to listener@tenpercent.com. The deadline for submissions is Monday December 7th.

Full Show Notes & Resources: https://www.tenpercent.com/podcast-episode/pamela-weiss-304

Generosity | Bonus Talk with Norman Fischer Nov 27, 2020

Is it possible--or even wise--to stay generous and open right now, given the perennial stresses of the holiday season and the unique stresses of 2020? In today’s bonus talk, Norman Fischer helps us answer that question. He will talk you through how to investigate your own small-mindedness and relax into a more generous, spacious version of yourself--a practice he calls “emotional yoga.” Norman is a Zen priest, a poet, and the author of several books, including The World Could Be Otherwise.

Ten Percent Happier Discount

2020 has been a doozy, so this year we’re offering Ten Percent Happier subscriptions at a 40% discount. Get this deal before it ends on December 1st by going to to www.tenpercent.com/november.

Take Part in the New Year’s Series

To submit a question or share a reflection dial 646-883-8326 and leave us a voicemail. If you’re outside the United States, you can email us a voice memo file in mp3 format to listener@tenpercent.com. The deadline for submissions is Monday December 7th.

#303: Depression and Anxiety: Your Old Enemies, Your Best Friends| Zindel Segal Nov 25, 2020

Winter is coming. Not to get all Game of Thrones on you, but... while there are some optimistic signs on the horizon in the form of vaccines, it looks like we could be heading into some dark months of rising caseloads and restrictions on our lifestyle. Consequently, we are launching a 2-part series to help you ride this out. Next week, we will talk to happiness researcher Laurie Santos (host of the Happiness Lab podcast). Today, my guest today is Zindel Segal, a clinical psychologist from the University of Toronto and a pioneer in developing and studying ways to use mindfulness for depression and anxiety. While not all of us will experience clinical depression or anxiety in the coming months, we may well experience significant doses of sadness and worry. In this conversation, we talk about: what the science shows about the benefits of meditation for depression and anxiety; the importance of establishing and maintaining routines as a form of antidepressant; the differences between depression and anxiety; and how to treat depression like an old friend.

Where to find Zindel Segal online:

Website: https://www.utsc.utoronto.ca/psych/person/zindel-segal

Twitter: https://twitter.com/zindelsegal

Facebook: https://www.facebook.com/Zindel-Segal-955303284518859/

Book Mentioned:

Lost Connections by Johann Hari: https://thelostconnections.com

2020 has been a doozy, so this year we’re offering Ten Percent Happier subscriptions at a 40% discount. Get this deal before it ends on December 1st by going to www.tenpercent.com/november.

Take Part in the New Year’s Series

To submit a question or share a reflection dial 646-883-8326 and leave us a voicemail. If you’re outside the United States, you can email us a voice memo file in mp3 format to listener@tenpercent.com. The deadline for submissions is Monday December 7th.

Full Shownotes: https://www.tenpercent.com/podcast-episode/zindel-segal-303

#302: The Words of the Buddha | Bhikkhu Bodhi Nov 23, 2020

When I first got interested in meditation, all the talk of the Buddha that I encountered in the various books I was reading and lectures I was attending seemed like more of a bug than a feature. I was looking for science-backed stress relief, not religion. But the more I learned, the more interested I became in the Buddha. He was, after all, not a god or a prophet. He was, based on the available evidence, a mortal man who made no claims about the creation of the universe. In fact, to the extent that he did make metaphysical claims, he explicitly told people: don’t believe anything because I tell you. Meanwhile, he laid out a set of meditation instructions and an approach to the human situation that, in my experience, are extraordinarily practical and valuable. And yet, many of today’s meditators don’t know much about who the Buddha was or what he actually taught. Hence today’s guest, the Venerable Bhikkhu Bodhi. He was born Jeffrey Block in Brooklyn, became a Buddhist monk as a young man, and then went on to become one of the premier translators of Buddhist scripture. In this conversation, we talk about: why it can be so helpful for meditators to know what the Buddha taught; how these teachings survived for centuries before they were ever written down; how he makes sense of the teachings on karma and rebirth; the Buddha’s daily schedule; what kind of person the Buddha was; and what the Buddha taught about staying engaged in politics. Before we started rolling, I asked Bhikkhu Bodhi how I should address him, and he said many people call him “Bhante,” which is a term that is used in Buddhist circles to address monks, and translates into something like “venerable sir.”

Where to find Bhikkhu Bodhi online:

Website: https://bodhimonastery.org/ven-bhikkhu-bodhi.html

Facebook: https://www.facebook.com/bhikkhu.bodhi.1

Books Mentioned:

• The Noble Eightfold Path: The Way to the End of Suffering by Bhikkhu Bodhi http://www.noblepath.org/audio.html?fbclid=IwAR3dAFyckLujaBuYe1y8v0arh9UTq6XLsS_bQHq-layEdGVoA_cfoqVfODg

• Return to Life: Extraordinary Cases of Children Who Remember Past Lives by Dr. Jim B. Tucker: http://www.jimbtucker.com/return-to-life.html

• What the Buddha Taught by Walpola Rahula Thero http://www.ahandfulofleaves.org/documents/What%20the%20Buddha%20Taught_Rahula.pdf

• The Foundations of Buddhism by Rupert Gethin https://bookshop.org/books/the-foundations-of-buddhism/9780192892232

Other Resources Mentioned:

• Dr. Ian Stevenson’s research on Perceptual Studies (apparitions, past lifetimes, and near death experiences) - https://med.virginia.edu/perceptual-studies/who-we-are/dr-ian-stevenson/

• Buddhist Global Relief - https://www.buddhistglobalrelief.org/

Additional Resources:

• Ten Percent Happier Live: https://tenpercent.com/live

• Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

• Free App access for Frontline Workers: https://tenpercent.com/care

Full Show Notes: https://www.tenpercent.com/podcast-episode/Bhikkhu-Bodhi-302

Flipping the Stress Switch | Bonus Meditation with Jeff Warren Nov 20, 2020

Release the grip of stress by playing with perspective, zooming in and waaay out, and feeling into the wild weather patterns of life.

We hope you enjoyed this meditation. If you're thinking, "You know, I could've kept going for another five or ten minutes," I encourage you to check out the Ten Percent Happier app, where you'll find this same meditation in different lengths to suit your practice. Your subscription cost directly supports our wonderful teachers and allows them to dedicate their time to teaching the life-changing skill of mindfulness. As an added incentive, we've got a special discount for anyone new to the app. To claim your discount, visit tenpercent.com/bonus. If you're an existing subscriber, we thank you for your support.

About Jeff Warren:

Jeff is an incredibly gifted meditation teacher. He's trained in multiple traditions, including with renowned teacher Shinzen Young. Jeff is the co-author of NY Times Bestseller "Meditation for Fidgety Skeptics," 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."

#301: A Holiday Survival Guide for Difficult Conversations | Bill Doherty Nov 18, 2020

What to do if you find yourself marooned at your Thanksgiving meal, facing a voluble uncle who is spewing political ideas you find abominable? Our guest today is overstuffed (see what I did there?) with practical ideas. I first met Bill Doherty several years ago, when I was doing a story for Nightline about a group called Braver Angels. The group was formed in the aftermath of the 2016 election, with the idea of bringing reds and blues together to create some mutual understanding and trust. As I watched the man moderating these seemingly incredibly successful discussions (ie no shouting, no rote recitations of slogans), I was really impressed. I later learned that he was both a marriage counselor and a meditator. So I invited him to come on the show. In this conversation, we discuss: why trying to change people’s minds or get them to abandon their core values is unlikely to be a winning strategy; the value of sticking with so-called “I” statements; and how to reach what he calls “accurate disagreement.” Please note: this interview was recorded before most of the tumultuous events of 2020, but it remains immovably relevant.

Where to find Bill Doherty online:

Website: https://braverangels.org

Website: https://dohertyrelationshipinstitute.com

Twitter: https://twitter.com/billdoherty

Full Show Notes: https://www.tenpercent.com/podcast-episode/bill-doherty-301

#300: Six Words to Get You Through a Bad Day | Bonnie Duran Nov 16, 2020

It feels like the right time to drop a deep Dharma episode. And this one has a twist. Bonnie Duran is a professor in the Schools of Social Work and Public Health at the University of Washington, where she also directs the Center for Indigenous Health Research. She has spent decades studying and teaching Buddhist meditation, and also exploring the connections between the dharma and the indigenous wisdom of her forbears. In this conversation, we talk about: the connections between meditation and native ceremonies such as the sun dance; we explore a Buddhist list that I had never heard of, called the Seven Spokes of Sathipatthana; and she lays out a six word reflection for getting through crappy days.

Where to find Bonnie Duran online:

Website: https://socialwork.uw.edu/faculty/professors/bonnie-duran

Twitter: https://twitter.com/bonniemduran

Facebook: https://www.facebook.com/bonnie.duran

Full Shownotes & Extra Resources: https://www.tenpercent.com/podcast-episode/bonnie-duran-300

Antidote to Overwhelm | Bonus Meditation with Oren Jay Sofer Nov 13, 2020

Take the edge off out-of-control overwhelm and gain some agency in how you respond when everything feels like it’s crashing down.

About Oren 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.

We hope you enjoyed this meditation. If you're thinking, "You know, I could've kept going for another five or ten minutes," I encourage you to check out the Ten Percent Happier app, where you'll find this same meditation in different lengths to suit your practice. Your subscription cost directly supports our wonderful teachers and allows them to dedicate their time to teaching the life-changing skill of mindfulness. As an added incentive, we've got a special discount for anyone new to the app. To claim your discount, visit tenpercent.com/bonus. If you're an existing subscriber, we thank you for your support.

#299: Relationship Advice from a “Mega Monk” | Haemin Sunim Nov 11, 2020

My guest today does a fantastic job of speaking in a not-at-all-annoying way about the inarguably important yet potentially very cheesy concept of self-love. Haemin Sunim is a Korean “mega monk” who has developed a massive online following and has written huge bestsellers. He’s also earned degrees from Berkeley, Harvard, and Princeton, and is the founder of South Korea’s School for Broken Hearts. In this conversation, we talk about how perfection resides only in your mind, how a celibate monk learned to give great relationship advice, and how he manages his own relationship to ambition. We also have a fascinating exchange about enlightenment.

Where to find Haemin Sunim online:

Website: https://www.haeminsunim.com/en

Twitter: https://twitter.com/haeminsunim

Facebook: https://www.facebook.com/haeminsunim/

Instagram: https://www.instagram.com/haemin_sunim/?hl=en

Other Resources Mentioned:

• Love for Imperfect Things by Haemin Sunim - https://www.haeminsunim.com/books

• Haemin Sunim’s School for Broken Hearts - https://www.haeminsunim.com/school

• Song of Myself by Walt Whitman - https://poets.org/poem/song-myself-4

• Ash Wednesday by T.S. Eliot - http://famouspoetsandpoems.com/poets/t__s__eliot/poems/15133

Additional Resources:

• Ten Percent Happier Live: https://tenpercent.com/live

• Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

• Free App access for Frontline Workers: https://tenpercent.com/care

Full Shownotes: https://www.tenpercent.com/podcast-episode/haemin-sunim-299

#298: How (and Why) to Hack Your Empathy | Jamil Zaki Nov 09, 2020

Kindness and empathy are loaded propositions right now. When you hear those words, you might think: Eh, those are soft skills that won’t help me get ahead. Or: If I’m too nice, I will get trampled. Or: I need my anger to be effective. Or: I am plenty nice -- it’s other people who need to up their game. My guest today will push back on all of these reservations, and tell us how -- and why -- to, as he says, “hack your empathy.” Jamil Zaki is a psychologist and director of the Stanford Social Neuroscience Lab. He wrote a book called, The War for Kindness. In this conversation, we talk about how our modern culture is suffering from an “empathy deficit”; why he believes selfishness is a sickness; how to avoid empathy burnout; and the academic criticism that empathy is actually an outmoded and unreliable human capacity.

Where to find Jamil Zaki online:

Website: https://www.warforkindness.com

Twitter: https://twitter.com/zakijam

Facebook: https://www.facebook.com/warforkindness/

Instagram: https://www.instagram.com/warforkindness/

Full shownotes and list of other resources mentioned: https://www.tenpercent.com/podcast-episode/jamil-zaki-298

Post-Election Uncertainty | Bonus Meditation with Oren Jay Sofer Nov 06, 2020

During this wild moment of uncertainty, join Oren to ease your anticipation anxiety and soothe the troubling tumult of the unknown.

We hope you enjoyed this meditation. If you're thinking, "You know, I could've kept going for another five or ten minutes," I encourage you to check out the Ten Percent Happier app, where you'll find this same meditation in different lengths to suit your practice. Your subscription cost directly supports our wonderful teachers and allows them to dedicate their time to teaching the life-changing skill of mindfulness. As an added incentive, we've got a special discount for anyone new to the app. To claim your discount, visit tenpercent.com/bonus. If you're an existing subscriber, we thank you for your support.

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.

#297: Dealing with Uncertainty, Anxiety, and Anger | Special Post-Election Edition | Lama Rod Owens Nov 04, 2020

In the wee hours of election night, we consult Lama Rod Owens on uncertainty, anxiety, rage, and self-care.

Join Dan and Rev. angel Kyodo williams today, Wednesday, November 4 at 3 PM for a live conversation (and guided meditation) on the Ten Percent Happier YouTube channel. https://youtu.be/INrdKfw8YrU

Full shownotes for this Special Post-Election episode: https://www.tenpercent.com/podcast-episode/lama-rod-owens-297

#296: How to Use Social Media without Losing Your Mind | Randy Fernando Nov 02, 2020

Given that social media has been blamed for rising levels of anxiety, depression, loneliness, and political polarization, is it possible to use this technology wisely? That’s the question we dive into today with Randy Fernando, who is featured in a new Netflix documentary called The Social Dilemma, which is all about the many alleged pernicious impacts of Facebook, Twitter, Instagram, et al. Randy is the co-founder and Executive Director of the Center for Humane Technology, and a longtime meditator. We start by talking about what he sees as the dangers of social media, but then get into a fascinating discussion, where he ticks off a ton of techniques -- informed by his knowledge of Buddhism -- to use social media that won’t cause you to lose your mind.

Where to find Randy Fernando online:

Website: http://www.randima.com

Other Resources Mentioned:

• Center for Humane Technology - https://www.humanetech.com/

• The Ledger of Harms: The Facts about Social Media's Harms - https://ledger.humanetech.com/

• AllSides - https://www.allsides.com/unbiased-balanced-news

• Your Undivided Attention Podcast - https://www.humanetech.com/podcast

• Tips for Taking Control of Your Tech - https://www.humanetech.com/take-control

• Resources for Families & Educators - https://www.humanetech.com/families-educators

Additional Resources:

• Ten Percent Happier Live: https://tenpercent.com/live

• Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

• Free App access for Frontline Workers: https://tenpercent.com/care

Full Shownotes: https://www.tenpercent.com/podcast-episode/randy-fernando-296

An Acronym To Keep You Sane | Bonus Meditation with Roshi Joan Halifax Oct 30, 2020

Use Roshi Joan’s GRACE tool to not just engage with difficult people in your life, but genuinely know your personal integrity along the way.

We hope you enjoyed this meditation. If you're thinking, "You know, I could've kept going for another five or ten minutes," I encourage you to check out the Ten Percent Happier app, where you'll find this same meditation in different lengths to suit your practice. Your subscription cost directly supports our wonderful teachers and allows them to dedicate their time to teaching the life-changing skill of mindfulness. As an added incentive, we've got a special discount for anyone new to the app. To claim your discount, visit tenpercent.com/bonus

#295: How To Be Grateful When Everything Sucks | DaRa Williams Oct 28, 2020

In the face of the seemingly unremitting horrors of 2020, is it possible -- or wise -- to generate gratitude? My guest today argues: yes. DaRa Williams is a longtime practitioner and teacher of meditation. She is one of the guiding teachers at the Insight Meditation Society. She’s also had a clinical mental health private practice in Manhattan for many years. DaRa Williams says, only semi-facetiously, that she believes gratitude can be considered the fifth Brahma Vihara. As you know, we’ve just wrapped up our special Election Sanity series here on the podcast, where we explored the ancient Buddhist list called the Four Brahma Viharas: loving-kindness, compassion, sympathetic joy, and equanimity. Speaking of Election Sanity, we’re also running a special meditation challenge on the Ten Percent Happier app. Technically, it started yesterday, but it’s not too late to join. It’s only a week long, and it will help you stay engaged in this bananas election season without losing your mind. Download the Ten Percent Happier app today to get started. But back to gratitude, let’s dive in now with DaRa Williams.

Where to find DaRa Williams online:

Dharmaseed: https://dharmaseed.org/teacher/611/

IMS: https://www.dharma.org/teacher/dara-williams/

Additional Resources:

• Ten Percent Happier Live: https://tenpercent.com/live

• Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

• Free App access for Frontline Workers: https://tenpercent.com/care

Full Shownotes: https://www.tenpercent.com/podcast-episode/dara-williams-295

#294: Vitamin E: How To Cultivate Equanimity Amidst Political Chaos | Election Sanity Series | Roshi Joan Halifax Oct 26, 2020

#294: Vitamin E: How To Cultivate Equanimity Amidst Political Chaos | Election Sanity Series | Roshi Joan Halifax

It’s part four in our Election Sanity series. Throughout October, we have been trying to help you stay engaged in current events without losing your mind. As you know, we’ve been drawing on an ancient Buddhist list called The Four Brahma Viharas, which are four mental skills that can be enormously useful. Over the last three episodes, we’ve taken deep dives into loving-kindness (or friendliness), compassion (or giving a crap), and sympathetic joy (the opposite of schadenfreude). This week, it’s equanimity, the secret sauce that allows you to apply to aforementioned skills in difficult times. Our guest this week is perfect for this subject, precisely because she freely admits that equanimity -- which she calls “vitamin E” -- doesn’t come easily for her. Roshi Joan Halifax is a Buddhist teacher, Zen priest, anthropologist, and pioneer in the field of end-of-life care. She’s been passionately politically engaged for much of her life-- and, as you will hear, she doesn’t hold back on her own personal views, even as she calls for extending respect to people with whom we disagree. Wherever you stand politically, this interview is filled with practical advice for cultivating equanimity without going dull.

Quick reminder before we dive in: our Free Election Sanity meditation challenge starts in the Ten Percent Happier app TOMORROW, you can join the challenge right now by downloading the Ten Percent Happier app and be ready for day 1 of the challenge tomorrow. We're really excited about this Challenge. We designed it specifically to meet you in this moment and help you lean into the commotion of the election, without getting burnt out or overwhelmed. To join the Challenge, just download the Ten Percent Happier app today. See you in there.

This interview was recorded on October 7, 2020.

Where to find Roshi Joan Halifax online:

Website: https://www.upaya.org/about/roshi/

Social Media:

• Twitter: https://twitter.com/jhalifax

• Facebook: https://www.facebook.com/joan.halifax

Other Resources Mentioned:

• Shantideva: https://www.shambhala.com/authors/o-t/shantideva.html

• Thich Nhat Hanh: https://plumvillage.org/about/thich-nhat-hanh/biography/

• Angela Davis: https://www.biography.com/activist/angela-davis

• Eli Pariser: https://www.elipariser.org/

• Kazuaki Tanahashi: https://www.brushmind.net/

• Eight Worldly Winds: https://www.lionsroar.com/buddhism-by-the-numbers-the-eight-worldly-concerns/

• Uchiyama Roshi: https://www.goodreads.com/author/list/506986.Kosho_Uchiyama

Full Shownotes: https://www.tenpercent.com/podcast-episode/joan-halifax-294

Earth, Wind, and Fire (Not the Band) | Bonus Meditation with Tuere Sala Oct 23, 2020

Find resilience and self-regulate by connecting with physical sensations that evoke the universal elements of fire, earth, & wind.

Quick reminder: our Free Election Sanity Meditation Challenge starts in the Ten Percent Happier app in a few days. We're really excited about this Challenge. We designed it specifically to help folks face the commotion of the election, without getting burnt out. Another bonus: you don't have to do the Challenge alone. You can invite a friend who you think could benefit from a bit of Election Sanity, and root each other on every day. To join the Challenge, just download the Ten Percent Happier app today. See you in there.

#293: A Star, Utterly Unguarded | Brett Eldredge Oct 21, 2020

We’ve backed away from celebrity interviews on the show of late, because we got a lot of feedback from listeners saying they had trouble relating to some of our more famous interviewees. I am confident that is not going to be the case with today’s guest. Brett Eldredge may be a big country star -- with six #1 hits -- but he is no dilettante when it comes to tackling mental health challenges. You are about to listen to someone who is truly digging in and doing the work. By way of background, I have never personally been a country fan, but I first met Brett when he came on this show a few years ago to talk about his on-stage panic attacks and general anxiety, and after that we struck up a friendship. I have been so impressed by the rigor with which he has committed to his mental wellbeing. In this interview he really goes there -- speaking in utterly unguarded ways about how ambition and perfectionism have fueled his anxiety (as well as some of his romantic challenges); describing a special kind of therapy designed to address his panic attacks. Best of all, he told me enthusiastically that meditation and loosening up in general has greatly impacted his creativity, as evidenced by his new album Sunday Drive. Enjoy.

Where to find Brett Eldredge online:

Website: https://www.bretteldredge.com/

Social Media:

• Twitter: https://twitter.com/bretteldredge

• Facebook: https://www.facebook.com/bretteldredge

• Instagram: https://www.instagram.com/bretteldredge/

• YouTube: https://www.youtube.com/user/BrettEldredge

Other Resources Mentioned:

• Digital Minimalism: Choosing a Focused Life in a Noisy World by Cal Newport: https://bookshop.org/books/digital-minimalism-choosing-a-focused-life-in-a-noisy-world/9780525536512

• Ten Percent Happier episode with Cal Newport on Apple Podcasts: https://podcasts.apple.com/us/podcast/digital-minimalism-cal-newport/id1087147821?i=1000468718411

• Ten Percent Happier episode with Cal Newport on Spotify: https://open.spotify.com/episode/6tfnjUGrszzqwR713hBGU2?si=OWWuDnizRrOmKvJPwQ2Xjg

• Who Ordered This Truckload of Dung?: Inspiring Stories for Welcoming Life's Difficulties by Ajahn Brahm: https://bookshop.org/books/who-ordered-this-truckload-of-dung-inspiring-stories-for-welcoming-life-s-difficulties/9780861712786

Additional Resources:

• Ten Percent Happier Live: https://tenpercent.com/live

• Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

• Free App access for Frontline Workers: https://tenpercent.com/care

Full Shownotes: https://www.tenpercent.com/podcast-episode/brett-eldredge-293

#292: The Opposite of Schadenfreude | Election Sanity Series | Tuere Sala Oct 19, 2020

There’s an old expression: “Every time a friend succeeds, I die a little bit.” I love that saying, because it speaks to how hard it can be to take pleasure in other people’s happiness. That said, while it may be difficult, it is not impossible -- and moreover, as our guest today will argue, it’s a massively useful skill, especially as we endure this bonkers election. Welcome to week three of our special Election Sanity podcast series. Every Monday in October, we’re tackling a mental skill drawn from an ancient Buddhist list known as the Four Brahma Viharas, or the Four Heavenly Abodes. Don’t be fooled by the high falutin’ name; these skills are eminently achievable, and massively helpful. I can say this based on both personal experience, and also a significant amount of scientific research. In the previous two episodes, we explored loving-kindness (also known by the less gooey moniker of “friendliness”), and also compassion. This week it’s “sympathetic joy,” or “mudita.” You can think of this skill as the opposite of Schadenfreude; instead of reveling in the suffering of other people, you’re celebrating their happiness. Our guest today calls it “borrowing joy.” Her name is Tuere Sala. She’s a guiding teacher at Insight Seattle. She’s no pollyanna; she doesn’t sugarcoat how challenging mudita can be, but she does have a strategy that I think you will find appealingly doable.

Where to find Tuere Sala online:

Seattle Insight Meditation Society: https://seattleinsight.org/Teachers/Teacher/TeacherID/102

Just a reminder, our Free Election Sanity meditation challenge starts next week. We're super excited about this one—we've worked with our very wise meditation teachers from this Election Sanity podcast series to create a really unique set of daily lessons and meditations, all geared toward helping you keep your cool during the 2020 Election. If you'd like to join the Challenge, Download the Ten Percent Happier app today to start meditating your way through this Election season, and see you in the Challenge with thousands of other meditators. It starts on Tuesday, October 27th!

Full Shownotes: https://www.tenpercent.com/podcast-episode/tuere-sala-292

Increasing your Attention Awareness | Bonus Meditation with Rev. angel Kyodo Williams Oct 16, 2020

In this potent meditation on one point, hone your capacity to direct your attention where you want without shutting out the rest of the world.

Good News everyone, our Free Election Sanity meditation challenge starts in the Ten Percent Happier app on Tuesday, October 27th. You've probably heard me mentioning this challenge throughout our election sanity podcast series. The plan is to take what we've learned from the podcast and do a meditation challenge based off of all the wisdom bombs our teachers have been dropping here. Download the Ten Percent Happier app today to join the challenge. And starting on October 27th, you'll literally be meditating with thousands of other people who have chosen to sit down with us for a few minutes a day and inject some sanity back into this bananas election season.

About Rev. angel Kyodo williams:

Rev. angel Kyodo williams is the author of Being Black: Zen and the Art of Living With Fearlessness and Grace. She’s the Founder of the Center for Transformative Change in Berkeley and credited with developing fearlessMeditation, fearlessYoga and Warrior Spirit Training. Rev. angel is the world's 2nd female Zen teacher of African descent. For over 20 years, she has been putting into practice her unwavering belief that the key to transforming society is transforming our inner lives.

#291: Three Mindfulness Strategies from Joseph Goldstein Oct 14, 2020

There will be no talk of election or pandemic on this episode. This is a straight-up, meat-and-potatoes meditation talk from the one and only Joseph Goldstein. In this chat, we explore three profoundly useful mindfulness strategies, including: mindfulness of thinking, awareness of rushing (a deeply ingrained habit for many of us), and the genuine insight that can emerge from everyday activities. For the uninitiated, Joseph is one of the founding teachers on the Ten Percent Happier app; he is a cofounder of the Insight Meditation Society; and he is the author of several books, including the recently reissued The Experience of Insight: A Simple and Direct Guide to Buddhist Meditation.

Where to find Joseph Goldstein online:

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

Books: https://bookshop.org/contributors/joseph-goldstein-3a8b7f33-05c3-49df-94e9-3700b68fec76

In case you missed it, we're running a podcast series to help you stay sane and engaged during this election season — without burning out. Every Monday in October, we'll discuss four tools from ancient teachings to help guide you through this especially challenging time.

You can check out Monday's podcast episode for a taste of the Election Sanity Series. You can also visit https://tenpercent.com/guide to sign up for our limited-time email guide.

Other Resources Mentioned:

Heartwood of the Bodhi Tree: The Buddha's Teaching on Voidness: https://bookshop.org/books/heartwood-of-the-bodhi-tree-the-buddha-s-teaching-on-voidness/9781614291527

Additional Resources:

Ten Percent Happier Live: https://tenpercent.com/live

Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

Free App access for Frontline Workers: https://tenpercent.com/care

Full Shownotes: https://www.tenpercent.com/podcast-episode/joseph-goldstein-291

#290: The Immense Power of Giving a Crap | Election Sanity Series | Rev. angel Kyodo williams Oct 12, 2020

Do you remember that band, The Shins? They had a popular song that appeared on the soundtrack for that Zach Braff movie Garden State. Anyway, they also had a song called “Caring is Creepy.” I always thought that was kinda funny. In this episode, however, we’re going to establish that not only is caring not creepy, it’s also not — as many people fear— a sign of weakness. Caring, or having compassion, for other people— or for yourself— is a baller move. It takes courage, and it gives you courage. Particularly during this dumpster fire of a presidential election.

This is part two of our special “election sanity” series. The series is built around a classic Buddhist list, called the Four Brahma Viharas. These are four allegedly heavenly states of mind. Don’t worry about the seeming grandiosity; it’s all, as I said last week, very down to earth. You can think of these four mind states as mental skills that are powerful correctives against the vitriol that characterizes the modern political scene. Last week, we talked about the first Brahma Vihara, called metta, or loving kindness— or, as I prefer, friendliness. This week, it’s compassion.

My guest is the Rev. angel Kyodo williams. She’s the second black woman to be recognized as a teacher in the Japanese Zen lineage and author of such books as Radical Dharma and Being Black.

Where to find Rev. angel Kyodo williams online:

Website: https://angelkyodowilliams.com/

Twitter: https://twitter.com/zenchangeangel

Facebook: https://www.facebook.com/zenchangeangel

Instagram: https://www.instagram.com/zenchangeangel/

YouTube: https://www.youtube.com/c/ZenChangeAngel

To help you get the most out of this series, we're launching an email guide.

It will recap all of the podcast episodes each week. It’ll include helpful tidbits such as key terms and concepts; highlights from the immense wisdom our guests bring us around concepts like compassion, equanimity, kindness... and we’ll link to relevant meditations and talks in the TPH app.

Just like the podcast, this guide is free. You can sign up for it at tenpercent.com/guide. May you find it fruitful.

Full Shownotes: https://www.tenpercent.com/podcast-episode/rev-angel-290

Reset Your Nervous System | Bonus Meditation with JoAnna Hardy Oct 09, 2020

If you enjoyed this meditation, sign up for our Election Sanity Series email guide.

It will recap all of the podcast episodes each week. It’ll include helpful tidbits such as key terms and concepts; highlights from the immense wisdom our guests bring us around concepts like compassion, equanimity, kindness… and we’ll link to relevant meditations and talks (like this one!) in the TPH app.

Just like the podcast, this guide is free. You can sign up for it at tenpercent.com/guide. Again, you can get this special newsletter for our election sanity podcast series at tenpercent.com/guide.

About JoAnna Hardy:

JoAnna Hardy can talk about meditation to pretty much anybody. She not only teaches in traditional environments like retreat centers, but also in both schools and jails. JoAnna has been studying meditation for nearly two decades and she's done some amazing work ensuring that the practice is available to people who might not otherwise have access to it.

JoAnna teaches at the Insight Meditation Society, at Spirit Rock, and is a Founding Member of The Meditation Coalition.

#289: Fun Is a Trainable Skill (And It Doesn't Involve Your Phone) | Catherine Price Oct 07, 2020

At a time like this, fun may seem frivolous. But our guest today is going to argue — convincingly, in my opinion — that fun is absolutely essential to a well-lived life. She has thought deeply about what actually constitutes fun, and how we can best live a life that is conducive to fun. In other words, she argues that fun is a trainable skill. You may have heard of Catherine Price. She’s been on the show before. She wrote an excellent book called How To Break Up With Your Phone, which had a significant influence on me. We start our conversation by talking about ways to achieve what she calls “screen/life balance” during a time of pandemic and political upheaval, and then we flow directly into fun, which is something you can only have when you put your phone down.

Where to find Catherine Price online:

Website: http://catherineprice.com/

Sign up for the #FunSquad: https://mailchi.mp/screenlifebalance/funsquad

Resources for Screen//Life Balance including a 3-day challenge and social media detox course: screenlifebalance.com

Catherine's writerly social media:

Twitter: https://twitter.com/catherine_price

Instagram: https://www.instagram.com/_catherineprice/

Social Media "intervention feeds" (designed to help you catch you while you're mindlessly scrolling and help you re-direct your attention):

Instagram: @screenlifebalance / https://www.instagram.com/screenlifebalance

Twitter: @screenlifeblnce / https://twitter.com/screenlifeblnce

Facebook: @slbalance / https://www.facebook.com/slbalance/

Books: http://catherineprice.com/books

In case you missed it, we're running a podcast series to help you stay sane and engaged during this election season — without burning out. Every Monday in October, we'll discuss four tools from ancient teachings to help guide you through this especially challenging time.

You can check out Monday's podcast episode for a taste of the Election Sanity Series. You can also visit tenpercent.com/guide to sign up for our limited-time email guide.

We would appreciate it if you can take a few minutes to help us out by answering a survey. The team here is always looking for ways to improve. Please go to www.tenpercent.com/survey. Thank you.

Other Resources Mentioned:

Freedom (App Blocker): https://freedom.to/

Designing Your Life: https://designingyour.life/

The Book of Delights by Ross Gay: https://bookshop.org/books/the-book-of-delights-essays/9781616207922

Flow: The Psychology of Optimal Experience by Mihaly Csikszentmihalyi: https://bookshop.org/books/flow-the-psychology-of-optimal-experience/9780061339202

Additional Resources:

Ten Percent Happier Live: https://tenpercent.com/live

Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

Free App access for Frontline Workers: https://tenpercent.com/care

Center for Healthy Minds

Join the Center for Healthy Minds and Healthy Minds Innovations for a week-long series of well-being events and discussions. Learn about the innovations and science behind creating a better world from mental health experts and His Holiness the Dalai Lama, Oct. 5-9. Don't miss out – register now!

https://mailchi.mp/centerhealthyminds.org/twwm-2020

Full Shownotes: https://www.tenpercent.com/podcast-episode/catherine-price-289

#288: What's Love Got To Do With It? | Election Sanity Series | JoAnna Hardy Oct 05, 2020

In an election season characterized by misinformation, mistrust, and now a positive covid test from the President-- we’ve been plunged headlong into a black hole of uncertainty. So here at the Ten Percent Happier podcast, we’ve decided to serve up some deep counter-programming.

Unlike the campaign coverage you’ll get everywhere else in the universe, in this special “Election Sanity” series we won’t have arguments and we won’t talk polls. We’re going to help you navigate all of this tumult and toxicity in a way that allows you to be both engaged and calm.

We’re building this series around an ancient Buddhist list (the Buddhists love listicles, as we’ve discussed on the show) called The Four Brahma Viharas. That phrase, Brahma Viharas, translates, literally into “divine abodes.” At first blush, the notion of divine abodes -- or heavenly mind states -- may sound a little grandiose. But I promise you this whole thing is actually very much down-to-earth.

These are four mental skills that we can train through meditation. In Buddhist circles, the four skills are commonly referred to as: lovingkindness, compassion, sympathetic joy (which means taking joy in the happiness of others), and equanimity. I like to make them a little more user-friendly by calling them: friendliness, giving a crap, the opposite of schadenfreude, and staying cool. The proposition here is radical; instead of defaulting to hatred or indifference at this fraught moment in human history, can you cultivate the opposite?

Science suggests the meditation practices designed to help you build these skills can have all sorts of physiological and psychological benefits. In this special series of episodes, we’ll show you how to practice, and also how to operationalize these skills in your life at a time when we— and the world— need them most.

We’ll be dropping new episodes, with a different teacher, every Monday in October.

Today we’re kicking off the podcast series with insight meditation teacher JoAnna Hardy. She’s been on this show before, and she’s also featured on the app, where she teaches guided meditations, and a whole course about using meditation to help you live an ethical life. She also recently co-wrote the handbook Teaching Mindfulness to Empower Adolescents, and is a founding member of the Meditation Coalition.

In our conversation, JoAnna starts by giving us a user-friendly overview of the Four Brahma Viharas, and then we do a deep dive on the first of these mental skills: friendliness. And if this concept -- or the thought of applying it to a person you can’t stand -- makes you squirm...great. JoAnna’s here to argue that metta is an edgy-- and not at all corny-- practice.

Where to find JoAnna Hardy online:

Website: https://www.joannahardy.org/

Social Media:

Instagram: https://www.instagram.com/joannahardy65/

Dharma Seed: https://dharmaseed.org/teacher/549/

To help you get the most out of this series, we're launching an email guide. Just like the podcast, this guide is free. You can sign up for it at https://tenpercent.com/guide.

It will recap all of the podcast episodes each week. It’ll include helpful tidbits such as key terms and concepts; highlights from the immense wisdom our guests bring us around concepts like compassion, equanimity, kindness… and we’ll link to relevant meditations and talks in the TPH app. May you find it fruitful.

Full Shownotes: https://www.tenpercent.com/podcast-episode/joanna-hardy-288

Fear Itself | Bonus Meditation with Sharon Salzberg Oct 02, 2020

When you’re stuck in fear and other strong emotions, intentionally feeling what’s happening with acceptance can be a game changer.

To find this meditation in the Ten Percent Happier app, visit https://10percenthappier.app.link/FeelingFearPod

In the Ten Percent Happier app, you'll find this same meditation in different lengths to suit your practice. Your subscription directly supports our wonderful teachers and allows them to dedicate their time to teaching the life-changing skill of mindfulness. As an added incentive, we've got a special discount for anyone new to the app.

To claim your discount, visit tenpercent.com/extra

We would appreciate it if you can take a few minutes to help us out by answering a survey. The team here is always looking for ways to improve. Please go to www.tenpercent.com/survey. Thank you.

About Sharon:

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.

#287: Can You Change Your Relationship With Fear? | Dr. Abigail Marsh Sep 30, 2020

There’s no shortage of fear these days -- the virus, the climate, racial injustice, political tumult… I could go on. But can you change the way your brain reacts to fear? Moreover, can you train courage? Abigail Marsh says yes; overcoming fear is a trainable skill. She’s an Associate Professor in the Department of Psychology and the Interdisciplinary Neuroscience Program at Georgetown University. She’s also the author of the book Fear Factor: How One Emotion Connects Altruists, Psychopaths, and Everyone In-Between. This is a classic TPH podcast conversation: an ace scientist whose area of expertise illuminates key aspects of the human condition. Enjoy.

Where to find Dr. Abigail Marsh online:

Website: http://www.abigailmarsh.com/

Twitter: https://twitter.com/aa_marsh

Book Mentioned:

Fear Factor: How One Emotion Connects Altruists, Psychopaths, and Everyone In-Between by Abigail Marsh: https://bookshop.org/books/the-fear-factor-how-one-emotion-connects-altruists-psychopaths-and-everyone-in-between/9781541697195

We care deeply about supporting you in your meditation practice, and feel that providing you with high quality teachers is one of the best ways to do that. Customers of the Ten Percent Happier app say they stick around specifically for the range of teachers, and the deep wisdom they impart, to help them deepen their practice. For anyone new to the app, we've got a special discount just for you. If you're an existing subscriber, we thank you for your support. To claim your discount, visit tenpercent.com/reward

We would appreciate it if you can take a few minutes to help us out by answering a survey. The team here is always looking for ways to improve. Please go to www.tenpercent.com/survey. Thank you.

Other Resources Mentioned:

The Goldfinch by Donna Tartt: https://bookshop.org/books/the-goldfinch/9780316055420

Lovingkindness: The Revolutionary Art of Happiness by Sharon Salzberg: https://bookshop.org/books/lovingkindness-the-revolutionary-art-of-happiness/9781611808209

The Overstory by Richard Powers: https://bookshop.org/books/the-overstory/9780393356687

Clara Barton: https://www.redcross.org/about-us/who-we-are/history/clara-barton.html

Additional Resources:

Ten Percent Happier Live: https://tenpercent.com/live

Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

Free App access for Frontline Workers: https://tenpercent.com/care

Full Shownotes: https://www.tenpercent.com/podcast-episode/dr-abigail-marsh-287

#286: Feeding the Mind | Dr. Mark Hyman Sep 28, 2020

Today we’re going to get a deep take on the old cliche, “You are what you eat.” Usually that expression speaks to the impact of food on our bodies, but what is often overlooked is the impact nutrition has on our minds. Dr. Mark Hyman is the author of a book called Food Fix. He studied Buddhism in college and then went on to become a practicing family physician and a leader in the field of Functional Medicine. He’s written thirteen New York Times Bestselling books, including his new one, and is also the host of a podcast called The Doctor’s Farmacy. In this episode, we talk about the impact of food on our mental health, and Dr. Hyman’s view that food is a social justice issue that impacts everything from chronic diseases to climate.

Where to find Dr. Mark Hyman online:

Website: https://drhyman.com

Twitter: https://twitter.com/drmarkhyman

Facebook: https://www.facebook.com/drmarkhyman

Instagram: https://www.instagram.com/drmarkhyman/

YouTube: https://www.youtube.com/user/ultrawellness

Books:

Food Fix by Mark Hyman, MD: https://foodfixbook.com/

Other Books: https://drhyman.com/about/#section-6

We care deeply about supporting you in your meditation practice, and feel that providing you with high quality teachers is one of the best ways to do that. Customers of the Ten Percent Happier app say they stick around specifically for the range of teachers, and the deep wisdom they impart, to help them deepen their practice. For anyone new to the app, we've got a special discount just for you. If you're an existing subscriber, we thank you for your support. To claim your discount, visit tenpercent.com/reward

We would appreciate it if you can take a few minutes to help us out by answering a survey. The team here is always looking for ways to improve. Please go to tenpercent.com/survey. Thank you.

Other Resources Mentioned:

Robert Thurman: https://religion.columbia.edu/content/robert-f-thurman

Suzuki Roshi: https://www.lionsroar.com/remembering-shunryu-suzuki/

Jon Kabat Zinn: https://www.mindfulnesscds.com/

Paul Farmer - Partners in Health: https://www.pih.org/paul-farmer

Nicholas Christakis, MD, PhD, MPH: https://hcp.hms.harvard.edu/people/nicholas-christakis

Pastor Rick Warren: https://pastorrick.com/

The Purpose Driven Life by Rick Warren: https://bookshop.org/books/the-purpose-driven-life-what-on-earth-am-i-here-for-expanded/9780310337508

The Biggest Little Farm: https://www.biggestlittlefarmmovie.com/

Grocery Manufacturers Association: https://www.atg.wa.gov/news/news-releases/ag-grocery-manufacturers-assoc-pay-18m-largest-campaign-finance-penalty-us

Sustainable Food Policy Alliance: https://foodpolicyalliance.org/

Vanguard Renewables: https://vanguardrenewables.com/

Sam Kass: https://obamawhitehouse.archives.gov/blog/author/sam-kass

Additional Resources:

Ten Percent Happier Live: https://tenpercent.com/live

Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

Free App access for Frontline Workers: https://tenpercent.com/care

Full Shownotes: https://www.tenpercent.com/podcast-episode/dr-mark-hyman-286

Happiness Doesn't Have to be an Accident | Bonus Meditation with Diana Winston Sep 25, 2020

Happiness doesn't have to be an accident. In this session from Diana, train your mind to become more and more joyful.

To find this meditation in the Ten Percent Happier app, visit https://10percenthappier.app.link/OpeningToJoyPod

About Diana:

Diana Winston is the Director of Mindfulness Education at UCLA's Mindful Awareness Research Center where she also teaches mindfulness practices to the general public.

Her easy-on-the-ears west coast style rests on top of a rigorous scientific mind, and a vast amount of teaching experience. She has developed curriculum and taught mindfulness since the early 90’s in a variety of settings including hospitals, universities, corporations, non profits, and schools. She has taught mindful awareness to health professionals, leaders, teachers, activists, seniors, and adolescents in the US and Asia. A published researcher and author, Diana has also written for numerous meditation publications, where her daughter, Mira, often makes an appearance in her examples of bringing mindfulness to daily life.

#285: What’s the Point of Joy Right Now? | James Baraz Sep 23, 2020

In my opinion, purveyors of joy can come off as oily and unctuous, even in the best of times. Like walking impersonations of Rainbow Brite. But in hard times, arguing for joy can seem pollyanna-ish or downright clueless. Our guest today reframes joy as supremely relevant and eminently doable. His name is James Baraz. He is the co-founder of Spirit Rock Meditation Center in California, and author of the book Awakening Joy. We talk about: why joy gets a bad rap; why it’s not a feel-good project, but instead a “feel-everything” project; and the role of meditation in taking on pressing issues such as climate and race. Also, stay tuned for a cameo from our producer, Marissa, who weighs in with a personal question.

Where to find James Baraz online:

Website: https://www.awakeningjoy.info/

Twitter: https://twitter.com/baraz415

Facebook: https://www.facebook.com/awakeningjoy10/

YouTube: https://www.youtube.com/channel/UCtcjQ-YTKDv18nT6t3Abq1g

Books:

Awakening Joy: 10 Steps to Happiness by James Baraz and Shoshana Alexander: https://bookshop.org/books/awakening-joy-10-steps-to-happiness/9781937006228

Awakening Joy for Kids by James Baraz and Michele Lilyanna: https://bookshop.org/books/awakening-joy-for-kids-a-hands-on-guide-for-grown-ups-to-nourish-themselves-and-raise-mindful-happy-children-9781941529287/9781941529287

James Baraz leads the Awakening Joy course each year which people take from all over the world. You can go to awakeningjoy.info for more information.

Other Resources Mentioned:

A sorority of mothers in Mexico search mass graves in hopes of finding missing children's bodies: https://abcnews.go.com/International/sorority-mothers-mexico-search-mass-graves-hopes-finding/story?id=67639741

EAARTH by Bill McKibben: http://billmckibben.com/eaarth/eaarthbook.html

Dianne Bondy: https://diannebondyyoga.com/

Why mindfulness matters during a pandemic: https://mashable.com/video/mindfulness-tips-coronavirus/

Additional Resources:

Ten Percent Happier Live: https://tenpercent.com/live

Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

Free App access for Frontline Workers: https://tenpercent.com/care

Full Shownotes: https://www.tenpercent.com/podcast-episode/james-baraz-285

#284: How To Handle A Narcissist (Including, Maybe...Yourself) | Keith Campbell Sep 21, 2020

“Narcissist” is a word that gets thrown quite a bit, including by me -- often, semi-facetiously, about myself. But until this conversation, I didn’t actually know what the word meant. My guest today is Keith Campbell, who’s been researching narcissism for more than 30 years. He’s got a new book called The New Science of Narcissism. In this episode, we talk about the difference between garden variety narcissism and the diagnosis of Narcissistic Personality Disorder, the difference between grandiose narcissism and vulnerable narcissism, what to do with if you’re married to a narcissist, how to identify your own narcissism, and what he calls the CPR method for narcissism control.

Where to find Keith Campbell online:

Website: https://wkeithcampbell.com/

Twitter: https://twitter.com/wkeithcampbell

Book Mentioned:

The Narcissism Epidemic: Living in the Age of Entitlement by Jean M. Twenge and W. Keith Campbell: https://bookshop.org/books/the-narcissism-epidemic-living-in-the-age-of-entitlement/9781416575993

The New Science of Narcissism by W. Keith Campbell: https://bookshop.org/books/the-new-science-of-narcissism-understanding-one-of-the-greatest-psychological-challenges-of-our-time-and-what-you-can-do-about-it/9781683644026

Other Resources Mentioned:

Chelsea Sleep: https://psychology.uga.edu/directory/people/chelsea-sleep

Chogyam Trungpa Rinpoche: https://shambhala.org/teachers/chogyam-trungpa/

Sigmund Freud: https://www.britannica.com/biography/Sigmund-Freud

Additional Resources:

Ten Percent Happier Live: https://tenpercent.com/live

Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

Free App access for Frontline Workers: https://tenpercent.com/care

Full Shownotes: https://www.tenpercent.com/podcast-episode/kieth-campbell-284

Anxious? Listen to This. | Bonus Meditation with Joseph Goldstein Sep 18, 2020

During major life transitions your emotional and mental world can kick into overdrive. Learn how to stay in the eye of the hurricane.

In the Ten Percent Happier app, you'll find this same meditation in different lengths to suit your practice. Your subscription directly supports our wonderful teachers and allows them to dedicate their time to teaching the life-changing skill of mindfulness. As an added incentive, we've got a special discount for anyone new to the app.

To claim your discount, visit tenpercent.com/extra

New York Insight & Cambridge Insight Meditation Center Benefit Event: https://www.nyimc.org/event/living-the-dharma-in-a-challenging-time/

To find this meditation in the Ten Percent Happier app, visit https://10percenthappier.app.link/CalmInBigTransitionsPod

About Joseph:

Joseph is one of the most respected meditation teachers in the world -- a key architect of the rise of mindfulness in our modern society -- with a sense of humor to boot.

In the 1970's, he co-founded the Insight Meditation Society (IMS) alongside Sharon Salzberg and Jack Kornfield. Since its founding, thousands of people from around the world have come to IMS to learn mindfulness from leaders in the field. Joseph has been a teacher there since its founding and continues as the resident guiding teacher.

#283: The Buddha’s Foundational Listicle | Phillip Moffitt Sep 16, 2020

Way before Buzzfeed, the Buddha was creating listicles: The Seven Factors of Enlightenment, The Three Jewels, The Eight Worldly Winds... I could go on. He wasn’t using these lists as clickbait, obviously; they were teaching tools -- ways to understand how the mind works, and how we can work with the mind. The first and, many believe, most important list promulgated by the Buddha was the Four Noble Truths. And today, we're going to take a stroll through this list with Phillip Moffitt. He’s got an interesting resume. He’s a deep dharma teacher who studied in the Thai Forest tradition for years, and was a Co-Guiding Teacher at Spirit Rock Meditation Center for most of the last decade. But he’s also a former editor of Esquire Magazine who has run workshops and done one-on-one counseling on the subject of personal life changes and transitions. As I mentioned in the last episode, we’re dedicating this whole week to the subject of managing change in a chaotic world. Monday, we spoke to Bruce Feiler, who takes a more journalistic approach to the subject. Today, it’s a Buddhist approach. Not only does Phillip walk us through the ways in which the Four Noble Truths can help us manage transitions, but he also layers in another list -- a listicle within a listicle. Don’t worry, it’s not confusing or complicated; it’s incredibly interesting. So interesting that Phillip actually wrote a whole book about the combination of these lists, called Dancing With Life.

Where to find Phillip Moffitt online:

Website: http://dharmawisdom.org/

Twitter: https://twitter.com/dharmawisdom

Facebook: https://www.facebook.com/therealphillipmoffitt/

YouTube: https://www.youtube.com/user/Phillipmoffitt1?feature=watch

Book Mentioned:

Dancing With Life by Phillip Moffitt: https://www.indiebound.org/book/9781594863530

Other Resources Mentioned:

After the Ecstasy, the Laundry by Jack Kornfield: https://www.amazon.com/After-Ecstasy-Laundry-Heart-Spiritual/dp/0553378295

Ajahn Sumedho: https://dharmaseed.org/teacher/10/

Additional Resources:

Ten Percent Happier Live: https://tenpercent.com/live

Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

Free App access for Frontline Workers: https://tenpercent.com/care

Full Shownotes: https://www.tenpercent.com/podcast-episode/phillip-moffitt-283

#282: The “Lifequake” Survival Guide | Bruce Feiler Sep 14, 2020

We have another themed week for you, with two episodes about how to navigate major life changes-- clearly a resonant theme, given the various dumpster fires that are raging in our world right now. Coming up on Wednesday, we’re going to get a deep dharma take on this subject, but today, we’ve got a guest who takes a more journalistic/scientific approach. His name is Bruce Feiler. He has a new, bestselling book called Life Is In the Transitions. In it, he offers seven tools for navigating what he calls “lifequakes,” which can range from divorce to job loss to addiction. Bruce has written a series of bestselling books, including Walking the Bible, and Council of Dads, which became a TV show on NBC. He didn’t mean for this new book on transitions to come out during a pandemic, but the timing is perversely perfect. In this conversation, we talk about: the events in his own life that got him interested in this subject; why “lifequakes” are a feature, not a bug; and why the word “resilience” makes Bruce grumpy.

Where to find Bruce Feiler online:

Website: https://www.brucefeiler.com/

Twitter: https://twitter.com/brucefeiler

Facebook: https://www.facebook.com/BruceFeilerAuthor/

Instagram: https://www.instagram.com/brucefeiler/

Book Mentioned:

Life Is in the Transitions by Bruce Feiler: https://www.brucefeiler.com/books-articles/life-is-in-the-transitions/

Other Resources Mentioned:

Jean Piaget's Theory and Stages of Cognitive Development: https://www.simplypsychology.org/piaget.html

Freud's Psychosexual Stages of Development: https://www.simplypsychology.org/psychosexual.html

Erik Erikson's Stages of Psychosocial Development: https://www.simplypsychology.org/Erik-Erikson.html

Daniel Levinson on Midlife Crisis: https://pdfs.semanticscholar.org/5e75/2a77fb59cc48e9eea4b1ef4c53056b0f140e.pdf

Elliot Jock on Midlife Crisis: https://www.latimes.com/archives/la-xpm-2003-mar-23-me-jacques23-story.html

The Rites of Passage by Arnold van Gennep: https://books.google.com/books/about/The_Rites_of_Passage.html?id=kJpkBH7mB7oC

William James: https://plato.stanford.edu/entries/james/

Additional Resources:

Ten Percent Happier Live: https://tenpercent.com/live

Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

Free App access for Frontline Workers: https://tenpercent.com/care

Full Shownotes: https://www.tenpercent.com/podcast-episode/bruce-feiler-282

What To Do When You Get Angry? | Bonus Meditation with Jessica Morey Sep 11, 2020

Go from "seeing red" to seeing the value in anger without being carried away by it and doing or saying things you'll regret later.

About Jessica Morey:

Jess Morey is the executive director and lead teacher of Inward Bound Mindfulness Education which runs in-depth mindfulness programming for youth, and the parents and professionals who support them across the US, and internationally.

She began practicing meditation at age 14 on teen retreats offered by the Insight Meditation Society (IMS), and has maintained a consistent commitment to meditation since. Diving head first into meditation at such a key developmental stage makes the revelatory perspective of mindfulness & compassion her natural home turf, and gives her an easy, conversational teaching style anyone can relate to.

To hear Jess’s meditation in the Ten Percent Happier app, click here: https://10percenthappier.app.link/TransformingAngerPod

#281: What a Buddhist Monk Learned from Nearly Being Assasinated | Bhante Buddharakkhita Sep 09, 2020

When you first encounter Bhante Buddharakkhita, the wise and affable Abbot of the Ugandan Buddhist Center, you might be tempted to think: this guy’s been a meditator since shortly after exiting the womb. But his story of finding the dharma -- and then trying to integrate it into his life -- is straight-up wild. It starts with a childhood of devout Catholicism, then veers into India, a scuba-diving stint in Thailand, and a sojourn with a venerable Buddhist teacher in West Virginia. When he finally lands back in Africa as one of the first monastics on that continent, he is mocked as a wizard and then nearly assasinated. In this chat, we talk about: how that incident led to a deep dive into the treatment of trauma; how he integrates African wisdom into his Buddhist teaching; and his motto, “More dharma, less drama.”

Where to find Bhante online:

Dharma Seed: https://dharmaseed.org/teacher/203/

IMS: https://www.dharma.org/teacher/bhante-buddharakkhita/

We care deeply about supporting you in your meditation practice, and feel that providing you with high quality teachers is one of the best ways to do that. Customers of the Ten Percent Happier app say they stick around specifically for the range of teachers, and the deep wisdom they impart, to help them deepen their practice. For anyone new to the app, we've got a special discount just for you. If you're an existing subscriber, we thank you for your support.

To claim your discount, visit tenpercent.com/reward.

Additional Resources:

Ten Percent Happier Live: https://tenpercent.com/live

Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

Free App access for Frontline Workers: https://tenpercent.com/care

Full Shownotes: https://www.tenpercent.com/podcast-episode/bhante-buddharakkhita-281

#280: One Man’s Planetary Quest for Happiness | Ravi Patel Sep 07, 2020

How do you strike work/life balance when you feel overwhelming pressure to provide for your family? How do you balance gender roles in a modern marriage? How close should we live to our parents when they retire? These are questions many, if not most, of us struggle with. But Ravi Patel does so in public. Not just in public -- but on camera, all over the world. Ravi is an actor who has been in TV shows such as Master of None and American Housewife and movies such as Transformers and the upcoming Wonder Woman 1984. He is perhaps best known for starring in a hilarious documentary called Meet the Patels, in which he travels around America and India egged on by his parents, looking for a bride. Now he has a new TV show on HBO Max called Ravi Patel’s Pursuit of Happiness, where in each episode, he and someone in his life -- his wife, his parents, his best friend -- go on a global adventure to address a major life issue. He’s very funny, and unusually an open book. I think you will enjoy this.

Where to find Ravi online:

IMDB: https://m.imdb.com/name/nm2201027/

Twitter: @showmetheravi / https://twitter.com/showmetheravi

Instagram: @showmetheravi / https://www.instagram.com/showmetheravi

YouTube: Ravi Patel’s Pursuit of Happiness https://www.youtube.com/watch?v=wRHRJMf6lJE&feature=youtu.be

We care deeply about supporting you in your meditation practice, and feel that providing you with high quality teachers is one of the best ways to do that. Customers of the Ten Percent Happier app say they stick around specifically for the range of teachers, and the deep wisdom they impart, to help them deepen their practice. For anyone new to the app, we've got a special discount just for you. If you're an existing subscriber, we thank you for your support. To claim your discount, visit tenpercent.com/reward.

Other Resources Mentioned:

The Ezra Klein Show / https://www.vox.com/ezra-klein-show-podcast

The Michelle Obama Podcast / https://open.spotify.com/show/71mvGXupfKcmO6jlmOJQTP

Additional Resources:

Ten Percent Happier Live: https://tenpercent.com/live

Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

Free App access for Frontline Workers: https://tenpercent.com/care

Full Shownotes: https://www.tenpercent.com/podcast-episode/ravi-patel-280

Try This Meditation Before You Try to Change the World | Bonus Meditation with Sharon Salzberg Sep 04, 2020

Following on from our episode with Sharon Salzberg on Wednesday we’re dropping a bonus meditation from the set of new meditations she has within the Ten Percent Happier app related to her new book Real Change. This meditations is a Lovingkindness practice for Social Change.

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.

Want more of this meditation? I encourage you to check out the Ten Percent Happier app, where you'll find this same meditation in different lengths to suit your practice. Your subscription cost directly supports our wonderful teachers and allows them to dedicate their time to teaching the life-changing skill of mindfulness. As an added incentive, we've got a special discount for anyone new to the app. To claim your discount, visit tenpercent.com/extra.

#279: How To Stay Politically Engaged Without Losing Your Mind | Sharon Salzberg Sep 02, 2020

In the heat of an election that is both incredibly nasty and hugely consequential, it might be tempting to try to shut out all the feelings of anger, frustration, and powerlessness. But my guest today makes a compelling argument for engagement -- and for the notion that nothing should be excluded from your meditation practice, not even politics. Sharon Salzberg has a new book, called Real Change, which is about how to stay socially, civically, and politically engaged without losing your mind. We talk about how to develop patience when it seems there’s no light at the end of the tunnel; why it’s wise to cultivate compassion, even for people you find deeply objectionable; and ways to limit our Twitter doomscrolling, something Sharon struggles with herself. Loyal listeners will know Sharon well. She’s a towering figure on the American meditation scene, the cofounder of the Insight Meditation Society, the author of several books, including Real Love, Real Happiness and Real Happiness at Work, and a founding teacher on the Ten Percent Happier app.

Where to find Sharon Salzberg online:

Website: https://www.sharonsalzberg.com/

Podcast: https://www.sharonsalzberg.com/metta-hour-podcast/

Twitter: https://twitter.com/sharonsalzberg

Facebook: https://www.facebook.com/SharonSalzberg/

Instagram: https://www.instagram.com/sharonsalzberg/

YouTube: https://www.youtube.com/user/SharonSalzbergVideo

Book Mentioned:

Real Change by Sharon Salzberg: https://www.sharonsalzberg.com/realchange/

To find meditations and courses guided by Sharon Salzberg in the Ten Percent Happier app, visit https://10percenthappier.app.link/SharonSalzberg

Other Resources Mentioned:

Jay Michaelson / https://www.jaymichaelson.net/

Real Change: Sharon Salzberg in conversation with Anu Gupta / https://asiasociety.org/new-york/events/real-change-sharon-salzberg-conversation-anu-gupta

Oren Jay Sofer / https://www.orenjaysofer.com/

Mudita Nisker and Dan Clurman / http://www.comoptions.com/

Bell Hooks / http://www.bellhooksinstitute.com/

Maillka Dutt / https://mallikadutt.com/about/

Additional Resources:

Ten Percent Happier Live: https://tenpercent.com/live

Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

Free App access for Frontline Workers: https://tenpercent.com/care

Full Shownotes: https://www.tenpercent.com/podcast-episode/sharon-salzberg-279

#278: How To Stay Centered When You’re Skiing Off a Cliff | Angel Collinson Aug 31, 2020

Angel Collinson is a badass in every sense of the word. She’s one of the world's best extreme skiers, a meditator, and a climate activist. In this conversation we explore Angel's mindfulness practice and how it helps her stay centered even when she’s skiing off a cliff, her work on Capitol Hill, and a tricky and raw conversation with her dad. This is another one of the episodes we recorded pre-pandemic, but which remains relevant.

Where to find Angel Collinson online:

Twitter: https://twitter.com/angelcollinson

Facebook: https://www.facebook.com/AngelCollinson/

Instagram: https://www.instagram.com/angelcollinson/?hl=en

We care deeply about supporting you in your meditation practice, and feel that providing you with high quality teachers is one of the best ways to do that. Customers of the Ten Percent Happier app say they stick around specifically for the range of teachers, and the deep wisdom they impart, to help them deepen their practice. For anyone new to the app, we've got a special discount just for you. If you're an existing subscriber, we thank you for your support.

To claim your discount, visit tenpercent.com/august

Other Resources Mentioned:

Waking Up with Sam Harris - https://www.wakingup.com/

George Mumford - https://georgemumford.com/

Citizens Climate Lobby - https://citizensclimatelobby.org/

Protect Our Winters - https://protectourwinters.org/

Jay Michaelson - https://www.jaymichaelson.net/

Ten Percent Happier Newsletter - https://www.tenpercent.com/newsletter

What if We Stopped Pretending the Climate Apocalypse Can Be Stopped? - https://www.newyorker.com/culture/cultural-comment/what-if-we-stopped-pretending

Angel Collinson Annihilates Alaska: The Rowdiest Women’s Skiing Segment To Date? - https://www.youtube.com/watch?v=RNrOI94nSTw

#TGRwinterland: Angel Collinson - https://www.youtube.com/watch?v=AOIM2pQ7ekk

Additional Resources:

Ten Percent Happier Live: https://tenpercent.com/live

Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

Free App access for Frontline Workers: https://tenpercent.com/care

Full Shownotes: https://www.tenpercent.com/podcast-episode/angel-collinson-278

Reflecting on Your Life | Bonus Meditation with Sebene Selassie Aug 28, 2020

Growing up, Sebene felt like a big weirdo. Born in Addis Ababa, Ethiopia and raised in white neighborhoods in Washington, D.C., she was a tomboy Black girl who loved Monty Python and UB40. She never believed she belonged.

Thirty years ago, she began studying Buddhism as an undergraduate at McGill University where she majored in Comparative Religious Studies. Now, Sebene is a teacher, author, and speaker who teaches that meditation can help us remember our inherent sense of belonging, that our individual freedom affects absolutely everyone and everything, and that our collective freedom depends on each and every one of us. Sebene is a three-time cancer survivor of Stage III and IV cancer.

In the Ten Percent Happier app, you'll find this same meditation in different lengths to suit your practice. Your subscription directly supports our wonderful teachers and allows them to dedicate their time to teaching the life-changing skill of mindfulness. As an added incentive, we've got a special discount for anyone new to the app.

To claim your discount, visit tenpercent.com/bonus

#277: This Conversation Actually Explains Oneness With The Universe | Sebene Selassie Aug 26, 2020

I grew up with that famous Groucho Marx joke, “I wouldn’t want to belong to a club that would have me as a member.” It always resonated with me. As my grandfather would say, “I resemble that remark.” We all know that belonging -- to a tribe, a family, a group of any sort -- is a key part of human happiness; science bears this out. But my guest today, Sebene Selassie, is taking this concept of belonging to a much, much deeper level. To the “oneness with the universe” level. That’s obviously one of the world’s greatest spiritual cliches, but in her new book, Seb unpacks and defends the concept incredibly effectively. The book is called “You Belong.” Seb is a writer and teacher based in Brooklyn. She is a regular on the Ten Percent Happier app. And she is a great and valued friend.

Where to find Sebene Selassie online:

Website: https://www.sebeneselassie.com/

Twitter: https://twitter.com/sebeneselassie

Instagram: https://www.instagram.com/sebeneselassie

Book Mentioned:

You Belong by Sebene Selassie: https://www.sebeneselassie.com/youbelong

We care deeply about supporting you in your meditation practice, and feel that providing you with high quality teachers is one of the best ways to do that. Customers of the Ten Percent Happier app say they stick around specifically for the range of teachers, and the deep wisdom they impart, to help them deepen their practice. For anyone new to the app, we've got a special discount just for you. If you're an existing subscriber, we thank you for your support.

To claim your discount, visit tenpercent.com/august

Other Resources Mentioned:

Coach Chela Davison - https://www.cheladavison.com/

The Four Elements Meditation - https://10percenthappier.app.link/FourElementsPod

Additional Resources:

Ten Percent Happier Live: https://tenpercent.com/live

Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

Free App access for Frontline Workers: https://tenpercent.com/care

Full Shownotes: https://www.tenpercent.com/podcast-episode/sebene-selassie-277

#276: Are We All Traumatized? | Dr. Pat Ogden Aug 24, 2020

It’s a human urge to return to normalcy after a cataclysmic event. But if we rush back to normalcy without taking a beat, without metabolizing what we’ve all been going through, that can create profound psychological issues. Dr. Pat Ogden is an expert in trauma and a pioneer in what’s called “somatic psychology” (which I will let her explain). In this interview we talk about whether we’re all traumatized by what we’ve been through in recent months; the impact of trauma on the brain and body; how to handle and heal from our trauma; and we also branch out into her fascinating views on productivity. There’s a lot here.

Where to find Pat Ogden online:

Website: https://sensorimotorpsychotherapy.org/

Book Mentioned:

Trauma and the Body: A Sensorimotor Approach to Psychotherapy by Pat Ogden, Kekuni Minton, Clare Pain - https://www.amazon.com/Trauma-Body-Sensorimotor-Psychotherapy-Interpersonal/dp/0393704572

We care deeply about supporting you in your meditation practice, and feel that providing you with high quality teachers is one of the best ways to do that. Customers of the Ten Percent Happier app say they stick around specifically for the range of teachers, and the deep wisdom they impart, to help them deepen their practice. For anyone new to the app, we've got a special discount just for you. If you're an existing subscriber, we thank you for your support.

To claim your discount, visit tenpercent.com/august

Other Resources Mentioned:

White Fragility by Robin DiAngelo - https://www.amazon.com/White-Fragility-People-About-Racism/dp/0807047414

Kimberlé Crenshaw - https://aapf.org/kimberle-crenshaw

Post Traumatic Slave Syndrome - https://www.joydegruy.com/post-traumatic-slave-syndrome

Dr. Mark Epstein - http://markepsteinmd.com/

The Theory of Structural Dissociation - https://did-research.org/origin/structural_dissociation/

Naropa University - https://www.naropa.edu/

Additional Resources:

Ten Percent Happier Live: https://tenpercent.com/live

Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

Free App access for Frontline Workers: https://tenpercent.com/care

Full Shownotes: https://www.tenpercent.com/podcast-episode/pat-ogden-276

How Not To Be Yanked Around By Your Emotions | Bonus Meditation with Joseph Goldstein Aug 21, 2020

Joseph Goldstein is one of the most respected meditation teachers in the world -- a key architect of the rise of mindfulness in our modern society -- with a sense of humor to boot.

In the 1970's, he co-founded the Insight Meditation Society (IMS) alongside Sharon Salzberg and Jack Kornfield. Since its founding, thousands of people from around the world have come to IMS to learn mindfulness from leaders in the field. Joseph has been a teacher there since its founding and continues as the resident guiding teacher.

In the Ten Percent Happier app, you'll find this same meditation in different lengths to suit your practice. Your subscription directly supports our wonderful teachers and allows them to dedicate their time to teaching the life-changing skill of mindfulness. As an added incentive, we've got a special discount for anyone new to the app.

To claim your discount, visit tenpercent.com/extra

#275: Improving Your Relationships, Buddhist Style | Martine Batchelor Aug 19, 2020

This episode is a mix of the technical, the practical, and the delightful. We’re talking about a meditation technique that can impact relationships, your biases, and how you handle things such as lying, sex, alcohol, and social media. The key word here is the ancient term "vedana." And it involves, literally, any feeling state we experience. Basically, everything that comes up in your mind has one of at least three feeling tones: pleasant, unpleasant, or neutral. When you’re mindless, a pleasant feeling tone can lead to overindulgence or clinging; unpleasant can lead to aversion; and neutral can lead to numbing out. Unchecked, this unfolding process can have disastrous results, as it pertains to your reactions to food, other people, you name it. My guest today is going to tell us about how to bring mindfulness to this aspect of our experience. Martine Batchelor was a Buddhist nun in Korea for 10 years. She’s written a number of books, including The Path to Compassion and Let Go: A Buddhist Guide to Breaking Free of Habits. She lives in France, with her husband Stephen Batchelor, who was a guest on the show not long ago.

Where to find Martine Batchelor online:

Website: https://martinebatchelor.org/

Martine Batchelor's Dharma Talks - https://dharmaseed.org/teacher/119/

Twitter: https://twitter.com/martinebatch

Facebook: https://www.facebook.com/martine.batchelor

Instagram: https://www.instagram.com/martinebatch/

We care deeply about supporting you in your meditation practice, and feel that providing you with high quality teachers is one of the best ways to do that. Customers of the Ten Percent Happier app say they stick around specifically for the range of teachers, and the deep wisdom they impart, to help them deepen their practice. For anyone new to the app, we've got a special discount just for you. If you're an existing subscriber, we thank you for your support.

To claim your discount, visit tenpercent.com/august

Other Resources Mentioned:

More on Vedana

Understanding the Five Aggregates Can Help You Get Out of Your Head: https://tricycle.org/magazine/five-aggregates/

Meditation Month 2019: Feeling Tone and Noting Sensations: https://tricycle.org/trikedaily/meditation-month-feeling-tone/

Deconstructing the "Self": https://www.lionsroar.com/deconstructing-the-self/

To learn more about and practice with feeling tone, check out Joseph's meditation on Feeling Tone in the Ten Percent Happier app: https://10percenthappier.app.link/FeelingTonePod

Additional Resources:

Ten Percent Happier Live: https://tenpercent.com/live

Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

Free App access for Frontline Workers: https://tenpercent.com/care

Full Shownotes: https://www.tenpercent.com/podcast-episode/martine-batchelor-275

#274: The Case for Optimism | Dr. Jonathan Salk Aug 17, 2020

The virus has exploited so many weaknesses of our culture. But having exposed the weaknesses, such as inequities and reckless individualism, could the current crisis lead to a fundamental shift for humankind? That may sound utopian, but our guest today believes it’s genuinely possible. Dr. Jonathan Salk is an adult and child psychiatrist at UCLA. He’s been thinking about the future of the species for about 40 years, starting when he co-authored a book called A New Reality with his father, Dr. Jonas Salk. You might’ve heard of him. He invented the polio vaccine 65 years ago.

Where to find Dr. Jonathan Salk online:

Website: https://www.anewrealitybook.com/

Twitter: https://twitter.com/ANewRealityBook

Facebook: https://www.facebook.com/ANewRealityBook/

Book Mentioned:

A New Reality: A Vision of Hope for a World in Transition - https://www.indiebound.org/book/9781947951044

We care deeply about supporting you in your meditation practice, and feel that providing you with high quality teachers is one of the best ways to do that. Customers of the Ten Percent Happier app say they stick around specifically for the range of teachers, and the deep wisdom they impart, to help them deepen their practice. For anyone new to the app, we've got a special discount just for you. If you're an existing subscriber, we thank you for your support. To claim your discount, visit tenpercent.com/august

Other Resources Mentioned:

Yunus Centre - Global Hub for Social Business - https://www.muhammadyunus.org/

Why the Pandemic Is So Bad in America - https://www.theatlantic.com/magazine/archive/2020/09/coronavirus-american-failure/614191/

Additional Resources:

Ten Percent Happier Live: https://tenpercent.com/live

Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

Free App access for Frontline Workers: https://tenpercent.com/care

Full Shownotes: https://www.tenpercent.com/podcast-episode/jonathan-salk-274

Three Resilience Tools for Stressful Times | Bonus Meditation with Sebene Selassie Aug 14, 2020

About Sebene:

Growing up, Sebene felt like a big weirdo. Born in Addis Ababa, Ethiopia and raised in white neighborhoods in Washington, D.C., she was a tomboy Black girl who loved Monty Python and UB40. She never believed she belonged.

Thirty years ago, she began studying Buddhism as an undergraduate at McGill University where she majored in Comparative Religious Studies. Now, Sebene is a teacher, author, and speaker who teaches that meditation can help us remember our inherent sense of belonging, that our individual freedom affects absolutely everyone and everything, and that our collective freedom depends on each and every one of us. Sebene is a three-time cancer survivor of Stage III and IV cancer.

Additional Info:

In the Ten Percent Happier app, you'll find this same meditation in different lengths to suit your practice. Your subscription directly supports our wonderful teachers and allows them to dedicate their time to teaching the life-changing skill of mindfulness. As an added incentive, we've got a special discount for anyone new to the app.

To claim your discount, visit tenpercent.com/bonus

#273: A Master Class in Resilience | George Mumford Aug 12, 2020

Today we have a master class in resilience. My guest is George Mumford, who has overcome some towering difficulties in his own life, including an addiction to drugs. He went on to become a legendary meditation teacher who has worked with athletes such as Michael Jordan and Kobe Bryant. We talk about how we can all develop the skill of resilience through meditation. Just like the Buddha did, George loves to teach using lists. You’ll hear him discuss the Three C’s, the Four A’s, and the Five Super Powers. You will also hear him talk about how he has had to apply these skills afresh in the past few months, when he has experienced death in his family, as well as the death of his friend Kobe Bryant. As you may have heard me mention in Monday’s episode, we are dedicating this whole week to the interrelated themes of resilience and grit. If you missed it, go check out Monday’s episode with psychologist Angela Duckworth, who wrote a whole book on grit. One last note: George has a fantastic course in the Ten Percent Happier app all about learning how to face high-pressure situations, such as the one we are in right now. See details on links within the show notes below.

Where to find George Mumford online:

Website: https://georgemumford.com/

Twitter: https://twitter.com/gtmumford

Facebook: https://www.facebook.com/MINDFULATHLETE/

Instagram: https://www.instagram.com/george.mumford/

YouTube: https://www.youtube.com/channel/UCfAqkXr3IpLgiNw88qjLKtA

To listen to George Mumford's course in the Ten Percent Happier app (available only to app subscribers), visit https://10percenthappier.app.link/GeorgeMumfordPerformancePod.

Other Resources Mentioned:

The Way of Man by Martin Buber: https://www.amazon.com/Way-Man-According-Teaching-Hasidism/dp/0806500247

Maya Angelou: https://www.mayaangelou.com/

The Biology of Belief by Bruce H. Lipton: https://www.amazon.com/dp/B011AE5OY6/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1

Overcoming Adversity / "At Home with George" April 23rd Edition: https://www.youtube.com/watch?v=0T-Ie8nB-qQ

Additional Resources:

Ten Percent Happier Live: https://tenpercent.com/live

Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

Free App access for Frontline Workers: https://tenpercent.com/care

Full Shownotes: https://www.tenpercent.com/podcast-episode/george-mumford-273

#272: The Secrets of Gritty People | Angela Duckworth Aug 10, 2020

This week on the show, we’re exploring the interrelated themes of grit and resilience -- both massively resonant and relevant issues in the era of Covid and BLM. Today, my guest is Angela Duckworth. She’s a psychologist who was deemed a “genius” by the MacArthur Foundation, and she is perhaps best known for popularizing the term “grit,” which she defines as “a combination of passion and perseverance for a singularly important goal.” She’s written a bestselling book called Grit: The Power of Passion and Perseverance, and has a new podcast called “No Stupid Questions.” In this episode, we talk about the secrets of gritty people, how to cultivate grit when it seems like the world is falling apart, and the possible downsides of grit. She’s quite candid about a number of sensitive issues, including the recent passing of her dad, and the sharp criticisms her work on grit has received in light of America’s racial reckoning.

Where to find Angela Duckworth online:

Website: https://angeladuckworth.com/

Twitter: https://twitter.com/angeladuckw

Facebook: https://www.facebook.com/angeladuckworthgrit

Book Mentioned:

Grit: The Power of Passion and Perseverance - https://bookshop.org/books/grit-the-power-of-passion-and-perseverance/9781501111112

If you want help developing grit and resilience to cope with the fear, stress, and anxiety caused by the pandemic, try our free collection of meditations called Coronavirus Sanity in the Ten Percent Happier app: https://10percenthappier.app.link/CoronavirusSanity

Other Resources Mentioned:

No Stupid Questions Podcast: https://podcasts.apple.com/us/podcast/no-stupid-questions/id1510056899

#215: What's Your Motivation? | Thubten Chodron: https://podcasts.apple.com/zw/podcast/215-whats-your-motivation-thubten-chodron/id1087147821?i=1000457992635

#230: Work Less, Get More Done | Alex Soojung Kim-Pang: https://podcasts.apple.com/us/podcast/230-work-less-get-more-done-alex-soojung-kim-pang/id1087147821?i=1000468074697

K. Anders Ericsson - https://en.wikipedia.org/wiki/K._Anders_Ericsson

Catherine Cox: https://en.wikipedia.org/wiki/Catharine_Cox_Miles

The Apples in Stereo: https://en.wikipedia.org/wiki/The_Apples_in_Stereo

Additional Resources:

Ten Percent Happier Live: https://tenpercent.com/live

Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

Free App access for Frontline Workers: https://tenpercent.com/care

Full Shownotes: https://www.tenpercent.com/podcast-episode/angela-duckworth-272

You Are Not Your Thoughts | Bonus Meditation with Joseph Goldstein Aug 07, 2020

Joseph Goldstein is one of the most respected meditation teachers in the world -- a key architect of the rise of mindfulness in our modern society -- with a sense of humor to boot.

In the 1970's, he co-founded the Insight Meditation Society (IMS) alongside Sharon Salzberg and Jack Kornfield. Since its founding, thousands of people from around the world have come to IMS to learn mindfulness from leaders in the field. Joseph has been a teacher there since its founding and continues as the resident guiding teacher.

To listen to this meditation in the Ten Percent Happier app, visit https://10percenthappier.app.link/DreamingMyselfIntoExistencePod

You can always get started with the Ten Percent Happier app with our flagship course, The Basics. In The Basics, Joseph Goldstein and Dan Harris discuss the fundamentals of mediation and dispel common myths about meditation in a seven-day meditation series. Visit https://10percenthappier.app.link/TheBasicsPod to get started.

#271: The Antidote to Burnout | Leah Weiss Aug 05, 2020

At a time when work has become more challenging than ever, we’re going to explore one myth and one revelation. The myth -- which many of us, myself included, have consciously or subconsciously incorporated into our lives — is that we need to grind ourselves into dust through faux “productivity” in order to achieve professional success. The revelation is that the more effective -- and cleaner burning -- fuel is that potentially sappy notion of finding your purpose. My guest is Leah Weiss, who has impressive bona fides on both the professional and contemplative fronts. She teaches Compassionate Leadership at Stanford Graduate School of Business, and she wrote a book called How We Work. She’s also done four 100-day retreats and one 6-month retreat. This conversion was recorded pre-pandemic, but is deeply relevant nonetheless. And toward the end of the conversation, she drops some words that have been rattling around in my head for months.

Where to find Leah Weiss online:

Website: https://leahweissphd.com/

Twitter: https://twitter.com/leahweissphd

Facebook: https://www.facebook.com/leahweissphd/

Instagram: https://www.instagram.com/leahweissphd/

You can always get started with the Ten Percent Happier app with our flagship course, The Basics. In The Basics, Joseph Goldstein and Dan Harris discuss the fundamentals of mediation and dispel common myths about meditation in a seven-day meditation series. Visit https://10percenthappier.app.link/TheBasicsPod to get started.

Other Resources Mentioned:

The Stanford Prison Experiment - https://en.wikipedia.org/wiki/Stanford_prison_experiment

Christina Maslach - https://en.wikipedia.org/wiki/Christina_Maslach#:~:text=Known%20for,her%20research%20on%20occupational%20burnout.

Kelly McGonigal - http://kellymcgonigal.com/

Thupten Jinpa - https://en.wikipedia.org/wiki/Thupten_Jinpa

The Center for Compassion and Altruism Research and Education (CCARE) - http://ccare.stanford.edu/

Steve Cole, UCLA Researcher - https://people.healthsciences.ucla.edu/institution/personnel?personnel_id=45359

The Guest House by Rumi - https://gratefulness.org/resource/guest-house-rumi/

Additional Resources:

Ten Percent Happier Live: https://tenpercent.com/live

Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

Free App access for Frontline Workers: https://tenpercent.com/care

Full Shownotes: https://www.tenpercent.com/podcast-episode/leah-weiss-271

#270: You Don’t Exist. But You Actually Do. Wait, What? | Guy Armstrong Aug 03, 2020

In this episode, we take a simple, useful, and down-to-earth stroll through one of the most confounding -- but liberating -- concepts in Buddhism. On the one hand, Buddhists tell us the self is an illusion: “You don’t exist!” On the other hand, they tell us, “Well actually, on some level, you do, of course, exist.” So which is it? The answer is: both. But this concept -- call it not-self, selflessness, egolessness, or emptiness -- doesn’t have to be some hopelessly esoteric riddle; it is actually a game-changer that we can all apply in our own lives. Here to tell us how is Guy Armstrong, who has been a meditation teacher in the insight tradition for decades. He’s written a book called Emptiness: A Practical Guide for Meditators. He is the husband of Sally Armstrong, who appeared on the show just a few weeks ago. I actually conducted the interviews back-to-back last fall. But even though this was recorded before the wretched events of 2020, the concepts herein are, I assure you, perennially useful.

Where to find Guy Armstrong online:

Website: https://www.spiritrock.org/guy-armstrong

Book: Emptiness: A Practical Guide for Meditators - https://bookshop.org/books/emptiness-a-practical-guide-for-meditators/9781614295266

You can always get started with the Ten Percent Happier app with our flagship course, The Basics. In The Basics, Joseph Goldstein and Dan Harris discuss the fundamentals of mediation and dispel common myths about meditation in a seven-day meditation series. Visit https://10percenthappier.app.link/TheBasicsPod to get started.

Other Resources Mentioned:

Compassion and Emptiness in Early Buddhist Meditation by Bhikkhu Anālayo - https://bookshop.org/books/compassion-and-emptiness-in-early-buddhist-meditation/9781909314559

Additional Resources:

Ten Percent Happier Live: https://tenpercent.com/live

Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

Free App access for Frontline Workers: https://tenpercent.com/care

Full Shownotes: https://www.tenpercent.com/podcast-episode/guy-armstrong-270

Soothe Anxiety to Sleep | Bonus Meditation with Matthew Hepburn Jul 31, 2020

Today (7/31) is the last day to join the Summer Sanity Challenge: a free 21 day meditation challenge. The goal here is to help you build resilience so that you are less buffeted by circumstances you can’t control -- and are therefore calmer, happier, and better prepared to show up the way you want to for your family and your communities.

To join the challenge, you can visit tenpercent.com/challenge

If you’re getting into bed with a revved up nervous system, this session on calm, pleasure, and gratitude will help you gently wind down. To hear Matthew's meditation on the Ten Percent Happier app, visit https://10percenthappier.app.link/SootheAnxietyToSleepPod

About Matthew Hepburn:

Matthew Hepburn is a straight shooting, 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.

#269: The Sex Episode | Devon and Craig Hase Jul 29, 2020

Buddhists don’t tend to shy away from talking about body parts -- but usually it’s more along the lines of meditating on things like spittle, defecation (otherwise known as poop) and the inevitable decay of the body. So where do sex and sexuality fit into this mix? Bottom line: how can we use sex to wake up? In this episode, I talk with dharma practitioners Devon and Craig Hase. They’re not sexperts by any stretch, but as a married couple who recently emerged from a year of monastic vows (which included celibacy), they’ve spent a lot of time exploring the intersection of mindfulness, meditation and sex. In fact, their new book How Not to Be a Hot Mess includes a whole chapter called, “Make Sex Good.” We start with a fascinating discussion about their own experimentation with esoteric, Tantric sex practices, but then veer directly into garden variety sex issues. It’s a fascinating chat, and I appreciate Devon and Craig being so open and honest on an intensely personal issue.

Where to find Devon & Craig Hase online:

Website: http://devonandcraighase.com/

Facebook: https://www.facebook.com/devonandcraighase

Instagram: https://www.instagram.com/devonandcraig/

Book: How Not to Be a Hot Mess by Craig & Devon Hase: https://www.indiebound.org/book/9781611807981

There's still time to join and complete the Summer Sanity Challenge: a free 21 day meditation challenge. The goal here is to help you build resilience so that you are less buffeted by circumstances you can’t control -- and are therefore calmer, happier, and better prepared to show up the way you want to for your family and your communities.

To join the challenge, you can visit tenpercent.com/challenge.

Other Resources Mentioned:

Mentoring page: http://devonandcraighase.com/mentoring

Urban Tantra: Sacred Sex for the Twenty-First Century by Barbara Carrellas: https://www.indiebound.org/book/9781587612909

Additional Resources:

Ten Percent Happier Live: https://tenpercent.com/live

Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

Free App access for Frontline Workers: https://tenpercent.com/care

Full Shownotes: https://www.tenpercent.com/podcast-episode/devon-craig-hase-269

#268: How to Get Sleep in Anxious Times | Dr. Donn Posner Jul 27, 2020

I don’t know about you guys, but my sleep has suffered quite badly during the last few months. Today’s guest really got me thinking about this issue in a whole new way. First, he normalizes the sleep problems many of us are having. If you’re sleeping poorly right now, he says, don’t freak out; it is natural and normal. Second, he has a bunch of tips for how to deal with insomnia, some of which I had never heard before and am already starting to operationalize in my own life. His name is Donn Posner. He’s one of the leaders in the field of Cognitive Behavioral Therapy for Insomnia. His titles are: Founder and President, Sleepwell Consultants, and Adjunct Clinical Associate Professor, Department of Psychiatry & Behavioral Sciences at Stanford University School of Medicine. Not only did he answer all of my questions, but we also played him some listener voicemails. One last thing to say before we dive in: our episodes this week have a theme: primordial needs. Today we’re doing sleep; Wednesday it’s sex. So it’s a fun week here on the show.

Where to find Donn Posner online:

Website: https://www.sleepwellconsultants.com/

Books: https://www.sleepwellconsultants.com/publications

Today is the first day of the Summer Sanity Challenge: a free 21 day meditation challenge. The goal here is to help you build resilience so that you are less buffeted by circumstances you can’t control -- and are therefore calmer, happier, and better prepared to show up the way you want to for your family and your communities.

To join the challenge, you can visit tenpercent.com/challenge.

Other Resources Mentioned:

Society of Behavioral Sleep Medicine: https://www.behavioralsleep.org/

American Academy of Sleep Medicine sponsored site to search for local accredited sleep centers: http://sleepeducation.org/find-a-facility

Additional Resources:

Ten Percent Happier Live: https://tenpercent.com/live

Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

Free App access for Frontline Workers: https://tenpercent.com/care

Full Shownotes: https://www.tenpercent.com/podcast-episode/donn-posner-268

Performance Anxiety | Bonus Meditation with Oren Jay Sofer Jul 24, 2020

On July 27, we're launching the Summer Sanity Challenge: a free 21 day meditation challenge. The goal here is to help you build resilience so that you are less buffeted by circumstances you can’t control -- and are therefore calmer, happier, and better prepared to show up the way you want to for your family and your communities.

To join the challenge, you can visit tenpercent.com/challenge.

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.

#267: How Do You Optimize Your Performance When Everything Sucks? | Pete Carroll & Michael Gervais Jul 22, 2020

How do you optimize your performance when life is utterly disrupted by a pandemic? Are optimism and confidence trainable skills? Can we get over our fear of other people’s opinions? These are some of the questions we tackle in this episode. We have two guests. Pete Carroll is our first interviewee who has a Superbowl ring. He’s been the coach of the Seattle Seahawks for ten seasons. He’s also the co-author and co-founder of Compete to Create, which is many things: a firm that works with companies to create high-performing teams, an online course that anyone can take, and a new Audible Original audio book. Coach Pete’s partner in all of this is our other guest. Michael Gervais is a high performance psychologist who has worked with MVPs from every major sport and Fortune 100 CEOs. He’s also the host of a podcast called Finding Mastery.

Where to find Pete Carroll online:

Website: https://petecarroll.com/

Twitter: https://twitter.com/PeteCarroll

Facebook: https://www.facebook.com/coachpetecarroll/

Instagram: https://www.instagram.com/petecarroll/

Book Mentioned:

Compete to Create Audible Origional: https://www.amazon.com/Compete-Create-Approach-Leading-Authentically/dp/B08911JMJX

Where to find Michael Gervais online:

Website: https://findingmastery.net/

Twitter: https://twitter.com/MichaelGervais

Instagram: https://www.instagram.com/MichaelGervais/

Podcast Mentioned:

Finding Mastery: http://smarturl.it/finding-mastery

On July 27, we're launching the Summer Sanity Challenge: a free 21 day meditation challenge. The goal here is to help you build resilience so that you are less buffeted by circumstances you can’t control -- and are therefore calmer, happier, and better prepared to show up the way you want to for your family and your communities.

To join the challenge, you can visit tenpercent.com/challenge.

Other Resources Mentioned:

Compete to Create: https://competetocreate.net/

Additional Resources:

Ten Percent Happier Live: https://tenpercent.com/live

Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

Free App access for Frontline Workers: https://tenpercent.com/care

Full Shownotes: https://www.tenpercent.com/podcast-episode/pete-carrol-michael-gervais-267

#266: The Case for "Doing Nothing" in a Time of Crisis | Sebene Selassie & Jeff Warren Jul 20, 2020

At a time of multiple, mutually-reinforcing dumpster fires, meditation can seem counterintuitive. Instinctively, many of us might prefer to rush to the barricades, or Twitter, or the fetal position. But there is immense value in “doing nothing,” and we are going to explore that theme in this special episode. We’re bringing on two amazing meditation teachers, Jeff Warren and Sebene Selassie, to take your questions about the value of meditation in this difficult time. We discuss: how to work with a wandering mind; how to navigate the social anxiety many of us feel as we start to reopen; whether it’s possible to be mindfully depressed; and we explore the potential for gratitude at a time when it seems like everything sucks.

The reason for this special edition of the show is that we at the Ten Percent Happier company are about to launch the Summer Sanity Challenge. It’s a free 21 day meditation challenge, starting July 27. Every day you'll get a short video followed by a free guided meditation to help you establish -- or reboot, or reinvigorate -- your meditation habit. You can do it solo, or you can invite your friends and family and see one another's progress. To receive updates on the challenge, visit tenpercent.com/challenge

Where to find Sebene Selassie online:

Website: https://www.sebeneselassie.com/

Twitter: https://twitter.com/sebeneselassie

Instagram: https://www.instagram.com/sebeneselassie

Book Mentioned: You Belong by Sebene Selassie: https://www.sebeneselassie.com/youbelong

Where to find Jeff Warren online:

Website: https://jeffwarren.org/

Instagram: https://www.instagram.com/_jeffwarren_/

Facebook: https://www.facebook.com/jeffwarren.org/

YouTube: https://www.youtube.com/user/jeffwarren1001

Summer Sanity Challenge

On July 27, we're launching the Summer Sanity Challenge: a free 21 day meditation challenge. The goal here is to help you build resilience so that you are less buffeted by circumstances you can’t control -- and are therefore calmer, happier, and better prepared to show up the way you want to for your family and your communities. To receive updates on the challenge, visit tenpercent.com/challenge

Additional Resources:

Ten Percent Happier Live: https://tenpercent.com/live

Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

Free App access for Frontline Workers: https://tenpercent.com/care

Full Shownotes: https://www.tenpercent.com/podcast-episode/summer-challenge-266

How Not to Be Owned by Desire | Bonus Meditation with Joseph Goldstein Jul 17, 2020

Learn how to become mindful of desire, creating more room for choice instead of automatically reaching for the thirtieth cookie.

You can find Joseph's meditation and much more on our app. Visit tenpercent.com to download the Ten Percent Happier app and kickstart your meditation practice.

About Joseph:

Joseph is one of the most respected meditation teachers in the world -- a key architect of the rise of mindfulness in our modern society -- with a sense of humor to boot. In the 1970's, he co-founded the Insight Meditation Society (IMS) alongside Sharon Salzberg and Jack Kornfield. Since its founding, thousands of people from around the world have come to IMS to learn mindfulness from leaders in the field. Joseph has been a teacher there since its founding and continues as the resident guiding teacher.

#265: The Upside of Desire | Cara Lai Jul 15, 2020

In Buddhism/meditation circles, desire or wanting is often considered a no-no. But is this line of thinking sometimes taken too far — or simply misunderstood? Can we turn our desires — for food, sex, etcetera — into areas to apply our meditation practice? Today we’re going to explore that notion with Cara Lai. She is a mindfulness teacher, psychotherapist, and artist. She is also a coach on the Ten Percent Happier app. (Side note: shout-out to all the coaches on the app. The fact that we have these highly trained individuals standing by to take your questions is yet another reason to subscribe!) Anyway, back to Cara. I first encountered her when I was on a retreat last year, and she was one of the teachers. She gave a dharma talk that was incredibly funny and shockingly honest. And, as you will hear, she brings that same spirit to this conversation.

Where to find Cara Lai online:

Website: http://www.caralai.org/

On the Ten Percent Happier app, you can chat directly with living, breathing meditation coaches (including Cara), about your meditation questions. Once you've downloaded the app at tenpercent.com, you can navigate to your profile, then click "Ask A Question" under the coaching section to be connected with one of our experienced coaches.

Other Resources Mentioned:

Dukkha: https://en.wikipedia.org/wiki/Du%E1%B8%A5kha

Additional Resources:

Ten Percent Happier Live: https://tenpercent.com/live

Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

Free App access for Frontline Workers: https://tenpercent.com/care

Full Shownotes: https://www.tenpercent.com/podcast-episode/cara-lai-265

#264: The Brain Science of Enlightenment | Rick Hanson Jul 13, 2020

Today we’re going to nerd out about what enlightenment (or, if that word is triggering, let’s just call it “high doses of meditation”) can do to your brain — and, more practically, how we can derive these benefits even if we don’t plan to spend decades living in a cave. My guest is Rick Hanson, Ph.D., psychologist and author of the new book Neurodharma. We go into the deep end, yes, but we also get very down-to-earth, talking about how anyone, including you, can “reverse engineer enlightenment,” and have “Nirvana operationalized in your nervous system.” Quick note that this was recorded right before the pandemic, but enlightenment is evergreen.

Where to find Rick Hanson online:

Website: https://www.rickhanson.net/

Twitter: https://twitter.com/drrhanson

Facebook: https://www.facebook.com/rickhansonphd

Instagram: https://www.instagram.com/rickhansonphd/

YouTube: https://www.youtube.com/c/RickHanson

Book Mentioned:

Neurodharma by Rick Hanson: https://www.rickhanson.net/books/neurodharma

You can find meditations from our world-class teachers and more wisdom from Rick Hanson on our app. Visit tenpercent.com to download the Ten Percent Happier app and kickstart your meditation practice. Visit tenpercent.com to sign up today.

Other Resources Mentioned:

Hippocampus: https://en.wikipedia.org/wiki/Hippocampus

U Pandita: https://en.wikipedia.org/wiki/U_Pandita

Enlightenment: https://en.wikipedia.org/wiki/Enlightenment_in_Buddhism

Nirvana: https://en.wikipedia.org/wiki/Nirvana_(Buddhism)

Robert Thurman: https://en.wikipedia.org/wiki/Robert_Thurman

Mark Epstein: http://markepsteinmd.com/

Joseph Goldstein: https://en.wikipedia.org/wiki/Joseph_Goldstein_(writer)

Jhanas: https://en.wikipedia.org/wiki/Dhy%C4%81na_in_Buddhism

Stephen Batchelor: https://www.stephenbatchelor.org/index.php/en/

Neurodharma Online Program: https://www.rickhanson.net/teaching/neurodharma-online-program/

More Books: https://www.rickhanson.net/books/

Being Well Podcast: https://podcasts.apple.com/us/podcast/being-well-with-dr-rick-hanson/id1120885936

Additional Resources:

Ten Percent Happier Live: https://tenpercent.com/live

Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

Free App access for Frontline Workers: https://tenpercent.com/care

Full Shownotes: https://www.tenpercent.com/podcast-episode/rick-hanson-264

An Infinitely Portable Meditation Technique | Bonus Meditation with JoAnna Hardy Jul 10, 2020

You can find meditations on relaxation and much more on our app. Visit tenpercent.com to download the Ten Percent Happier app and kickstart your meditation practice. Visit tenpercent.com to sign up today.

Listen to Joanna's meditation on the app here: https://10percenthappier.app.link/BodyRelaxation

About JoAnna:

JoAnna Hardy can talk about meditation to pretty much anybody. She not only teaches in traditional environments like retreat centers, but also in both schools and jails. JoAnna has been studying meditation for nearly two decades and she's done some amazing work ensuring that the practice is available to people who might not otherwise have access to it.

JoAnna teaches at the Insight Meditation Society, at Spirit Rock, and is a Founding Member of The Meditation Coalition.

#263: The Buddha's Four-Part Strategy for "Ultimate Happiness" | Sally Armstrong Jul 08, 2020

"Mindfulness" has become a buzz phrase. There are books on mindful parenting, mindful lawyering, even mindful sex. But what does the word even mean? And how do you actually do it? In one of his most famous and foundational discourses, the Buddha was said to have laid out, in great detail, four ways to establish mindfulness. In today's episode we’re going to walk through these four "foundations" of mindfulness with Sally Armstrong, who started practicing in 1981, began teaching 15 years later, and now leads retreats all over the world. Before we start, I should note that we recorded this interview shortly before the pandemic and the racial justice protests, but we thought it might be a good time to drop a good, old-fashioned, meat and potatoes, stick to your ribs dharma episode to help us get back to basics.

Where to find Sally online:

Spirit Rock Profile: https://www.spiritrock.org/sally-armstrong

Sally Armstrong on Dharmaseed.org: https://dharmaseed.org/teacher/153/

You can find meditations from our world-class teachers and much more on our app. Visit tenpercent.com to download the Ten Percent Happier app and kickstart your meditation practice. Visit tenpercent.com to sign up today.

Other Resources Mentioned:

S.N Goenka / https://www.dhamma.org/en-US/about/goenka

The 3 Characteristics / https://en.wikipedia.org/wiki/Three_marks_of_existence

The Four Noble Truths / https://en.wikipedia.org/wiki/Four_Noble_Truths

Ajahn Sumedho / https://dharmaseed.org/teacher/10/

Insight Meditation Society / https://www.dharma.org/

Joseph Goldstein’s Book Mindfulness / https://www.amazon.com/Mindfulness-Practical-Awakening-Joseph-Goldstein/dp/1622036050

Additional Resources:

Ten Percent Happier Live: https://tenpercent.com/live

Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

Free App access for Frontline Workers: https://tenpercent.com/care

Full Shownotes: https://www.tenpercent.com/podcast-episode/sally-armstrong-263

#262: Why We're All Suffering from Racial Trauma (Even White People) -- and How to Handle It | Resmaa Menakem Jul 06, 2020

It’s easy to think of racism as a virus that lives in your head. But my guest today makes a compelling case that it also lives, in very profound and often unseen ways, in your body. Resmaa Menakem is a therapist and trauma specialist based in Minneapolis. He’s also the author of an excellent book called My Grandmother’s Hands, which people in my life have been recommending to me for years. Resmaa’s work is all about healing our bodies -- and, by extension, our nation -- from racialized trauma. And in Resmaa’s philosophy, racial trauma lives on in bodies of all colors, including white bodies such as mine. Resmaa gives voice to a new lexicon -- terms like “white body supremacy” and “somatic abolitionism” -- and don’t worry, he’ll explain it all as the interview progresses. He will also share practices that bring you into your body. And he has very provocative thoughts about how white people can do their part way beyond the current news cycle.

Where to find Resmaa Menakem online:

Website: https://www.resmaa.com/

Twitter: https://twitter.com/ResmaaMenakem

Facebook: https://www.facebook.com/resmaa

Instagram: https://www.instagram.com/resmaamenakem/

YouTube: https://www.youtube.com/user/rmenakem

Book Mentioned:

My Grandmother’s Hands: https://www.resmaa.com/store/my-grandmothers-hands-hardcover

Check our our new, free collection of meditations called Relating to Race in the Ten Percent Happier app: https://10percenthappier.app.link/RelatingToRace

Other Resources Mentioned:

Malcolm X: https://en.wikipedia.org/wiki/Malcolm_X

Stamped from the Beginning By Ibram X Kendi: https://www.ibramxkendi.com/stamped-from-the-beginning

Cherry Blossom Experiment: https://www.bbc.com/future/article/20190326-what-is-epigenetics

Resmaa’s courses: https://www.resmaa.com/courses

Additional Resources:

Ten Percent Happier Live: https://tenpercent.com/live

Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

Free App access for Frontline Workers: https://tenpercent.com/care

Full Shownotes: https://www.tenpercent.com/podcast-episode/resmaa-menakem-262

Getting Out of Your Head | Bonus Meditation with Diana Winston Jul 03, 2020

You can find meditations on compassion and much more on our app. Visit tenpercent.com to download the Ten Percent Happier app and kickstart your meditation practice. Visit tenpercent.com to sign up today.

Listen to Diana's meditation on the app here: https://10percenthappier.app.link/CompassionForOthers

About Diana:

Diana Winston is the Director of Mindfulness Education at UCLA's Mindful Awareness Research Center where she also teaches mindfulness practices to the general public.

Her easy-on-the-ears west coast style rests on top of a rigorous scientific mind, and a vast amount of teaching experience. She has developed curriculum and taught mindfulness since the early 90’s in a variety of settings including hospitals, universities, corporations, non profits, and schools. She has taught mindful awareness to health professionals, leaders, teachers, activists, seniors, and adolescents in the US and Asia. A published researcher and author, Diana has also written for numerous meditation publications, where her daughter, Mira, often makes an appearance in her examples of bringing mindfulness to daily life.

#261: Can Faith Be Useful - Even for Atheists? | Elizabeth Mattis Namgyel Jul 01, 2020

Faith is a loaded word in some circles, but in this episode, Elizabeth Mattis Namgyel makes her case for it - in ways that might surprise you. We also discuss: what she means by the phrase "being realistic," the power of exploring open questions, and how sitting like a log is the new activism. She's been practicing for 35 years in the Tibetan tradition. She is the retreat master of Samten Ling in Crestone, Colorado and has spent over six years in silent retreat. She’s the author of The Power of an Open Question and The Logic of Faith, and host of the new podcast Open Question.

Where to find Elizabeth Mattis Namgyel online:

Website: https://www.elizabethmattisnamgyel.com/

Twitter: https://twitter.com/EMattisNamgyel

Facebook: https://www.facebook.com/ElizabethMattisNamgyel/

Instagram: https://www.instagram.com/elizabethmattisnamgyel/

Books: The Power of an Open Question - https://www.elizabethmattisnamgyel.com/the-power-of-an-open-question

The Logic of Faith - https://www.elizabethmattisnamgyel.com/the-logic-of-faith

Other Resources Mentioned: Thinley Norbu Rinpoche - https://en.wikipedia.org/wiki/Thinley_Norbu

Faith by Sharon Salzberg - https://www.amazon.com/dp/B00AG0BRCE/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1

Shantideva - https://en.wikipedia.org/wiki/Shantideva

Mahayana - https://en.wikipedia.org/wiki/Mahayana

The Way of the Bodhisattva - https://www.amazon.com/dp/B006L8SE58/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1 Dzigar

Kongtrul Rinpoche - https://www.mangalashribhuti.org/VDKR

Open Question podcast - https://podcasts.apple.com/us/podcast/open-question/id1507249383

Additional Resources:

Ten Percent Happier Live: https://tenpercent.com/live

Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide

Free App access for Frontline Workers: https://tenpercent.com/care

Full Shownotes: https://www.tenpercent.com/podcast-episode/elizabeth-mattis-namgyel-261

#260: The Science of Happiness | Emiliana Simon-Thomas Jun 29, 2020

In this episode, at this fraught moment in history, we're bringing on a leading scientist to help us tackle one of the most pernicious misconceptions that humans have ever fostered. The very roots of the word "happiness" reflect our assumption that happiness is something that happens to us, rather than something we can cultivate. "Hap" is the same root of words such "hapless," or "haphazard." It implies luck. But again, happiness is a skill that we can cultivate. Emiliana Simon-Thomas helps people learn this skill for themselves. Her online course - The Science of Happiness - has reached over half a million people worldwide. She's the science director of the Greater Good Science Center at UC Berkeley. And in this interview, we discuss how to make ourselves happier through generosity, which is literally part of our biology; how the pleasure of caring for others means we'll do it again. How empathy fatigue is real - and I debate with Emiliana about the meaning of selfishness. And, how we've got love wrong. Before we dive in, I want to flag that this is a conversation we recorded late last year, prior to the pandemic and recent racial justice protests in America, but the insights are as vital as ever. Where to find Emiliana Simon-Thomas online: Website: https://greatergood.berkeley.edu/profile/emiliana_simon_thomas Course: https://www.edx.org/course/the-science-of-happiness-3 You can find meditations on compassion and much more on our app. Visit tenpercent.com to download the Ten Percent Happier app and kickstart your meditation practice. Visit tenpercent.com to sign up today. Other Resources Mentioned: Tania Singer - https://en.wikipedia.org/wiki/Tania_Singer Bill Harbaugh - https://harbaugh.uoregon.edu/ Darryl Cameron, compassion collapse - https://en.wikipedia.org/wiki/Collapse_of_compassion Tonglen practice - https://en.wikipedia.org/wiki/Tonglen Love 2.0 by Barbara Fredrickson - https://www.amazon.com/dp/B008BM0LMG/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1 Additional Resources: Ten Percent Happier Live: https://tenpercent.com/live Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide Free App access for Frontline Workers: https://tenpercent.com/care Full Shownotes: https://www.tenpercent.com/podcast-episode/emiliana-simon-thomas-260

Emotional Awareness | Oren Sofer Bonus Guided Meditation Jun 26, 2020

You can find Oren's meditation on emotional awareness and much more on our app. Visit tenpercent.com to download the Ten Percent Happier app and kickstart your meditation practice. Listen to Oren's meditation in the app: https://10percenthappier.app.link/EmotionalAwarenessPod About Oren Oren Jay Sofer teaches mindfulness, meditation and Nonviolent Communication. He has practiced meditation since 1997, beginning his studies in Bodh Gaya, India and is a long-time student of Joseph Goldstein, Michele McDonald, and Ajahn Sucitto, and is a graduate of the IMS/Spirit Rock Teacher Training program. He holds a degree in Comparative Religion from Columbia University and is the author of Say What You Mean: A Mindful Approach to Nonviolent Communication.

#259: How You Can Help Transform America's Racial Karma | Dr. Larry Ward Jun 24, 2020

What can you, as an individual, do to help break the cycles of rage, pain, fear, and violence that continue to grip America - and many other parts of the world - relating to the issue of race? Even though our guest this week was shot at by white police officers at the age of 11, and later had his house firebombed by racists, he is hopeful that now is a moment of true potential- an opportunity to transform what he calls "Americas racial karma," and, by extension, ourselves. Dr. Larry Ward is a lay minister in the lineage of the great Vietnamese Zen master, Thich Nhat Hanh. He's an advisor to the Executive Mind Leadership Institute at the Peter F. Drucker School of Management. He has done consulting work with Fortune 500 companies around the world. And he has a PhD in religious studies with an emphasis on Buddhism. His forthcoming book is called America's Racial Karma.

Where to find Dr. Larry Ward online:

Website: https://www.thelotusinstitute.org/

Book Mentioned: America's Racial Karma Pre-order: https://www.penguinrandomhouse.com/books/651864/americas-racial-karma-by-larry-ward/

Blog Post Mentioned: America, The Business That Tried to Become A Country: https://www.thelotusinstitute.org/blog/thebusinessthatbecameacountry

Other Resources Mentioned: Margaret Mead: https://en.wikipedia.org/wiki/Margaret_Mead 8:46 - Dave Chappelle: https://youtu.be/3tR6mKcBbT4 Outliers by Malcom Gladwell: https://www.amazon.com/Outliers-Story-Success-Malcolm-Gladwell/dp/0316017930 Carl Jung: https://en.wikipedia.org/wiki/Carl_Jung Tricycle Article: https://tricycle.org/trikedaily/racial-karma/ Lions Roar: https://www.lionsroar.com/race-reclamation-and-the-resilience-revolution/

Additional Resources: Ten Percent Happier Live: https://tenpercent.com/live Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide Free App access for Frontline Workers: https://tenpercent.com/care Full Shownotes: https://www.tenpercent.com/podcast-episode/larry-ward-259

#258: Why Your Bad Habits (and Addictions) May Be Getting Worse - and How Mindfulness Can Help | Dr. Jud Brewer Jun 22, 2020

Do you find yourself overeating during this stressful time? Maybe drinking or smoking more than you would like? What about shopping or gambling? And how's your relationship to your phone these days? Our guest this episode, Dr. Judson Brewer, is an addiction psychiatrist - with a special interest in how mindfulness can help. He says we all sit somewhere on the spectrum of addiction. And when you add stress into the system- in this time of pandemic, recession and racial strife- many of us move the wrong way along the spectrum, toward hardcore addiction. And of course, for people who already have full blown addictions, the current conditions can be an utter disaster. But again, Jud has good news. He's used mindfulness and meditation to treat people with addictions to cigarettes, food, and opioids. He is the Director of Research and Innovation at the Mindfulness Center at the School of Medicine at Brown University. He has written a book, called The Craving Mind, and founded three apps to help people with eating, smoking cessation, and anxiety. Before we dive in, I want to mention that we recorded this episode a few weeks ago - right before the recent protests. As you will hear, though, this conversation is still fully relevant. With that said, here we go with Jud Brewer. Where to find Jud Brewer online: Website: https://drjud.com/ Twitter: https://twitter.com/judbrewer Facebook: https://www.facebook.com/judson.brewer.9 YouTube: https://www.youtube.com/channel/UCi6bQu-Df7Wh2x3gFT5a8aw Other Resources Mentioned: Borkovec's model of GAD - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3073849/#:~:text=Borkovec's%20model%20of%20GAD%20 Mindfulness-Based Relapse Prevention for Addictive Behaviors: A Clinician's Guide - https://www.amazon.com/Mindfulness-Based-Relapse-Prevention-Addictive-Behaviors/dp/1606239872 New Research Shows Results for Smartphone Intervention for Obesity - https://osher.ucsf.edu/news/new-research-shows-results-smartphone-intervention-obesity Eat Right Now - https://goeatrightnow.com/ Craving to Quit - https://www.cravingtoquit.com/ Unwinding Anxiety - https://www.unwindinganxiety.com/ Additional Resources: Ten Percent Happier Live: https://tenpercent.com/live Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide Free App access for Frontline Workers: https://tenpercent.com/care Full Shownotes: https://www.tenpercent.com/podcast-episode/jud-brewer-258

Antidote to Fear | George Mumford Guided Meditation Jun 19, 2020

You can also directly access this meditation in the app through this link: https://10percenthappier.app.link/AntidoteToFear Where there is fear, there are seeds for compassion. Learn how to sit with fear, not lose yourself, and act with a clear mind in this guided meditation from George Mumford. About George Mumford: George is a world-renowned meditation teacher and the author of "The Mindful Athlete." He has worked with some of the best professional athletes in the world, including Phil Jackson, Michael Jordan, and Kobe Bryant during their championship runs. In the early nineties, George collaborated with Dr. Jon Kabat-Zinn to create the Inner City Stress Reduction Clinic, a free meditation program for lower-income, inner-city participants. In more recent times, George has worked as the meditation coach of the New York Knicks and consults with professional athletes around the world.

#257: The Dharma of Harriet Tubman | Spring Washam Jun 17, 2020

I had always known Harriet Tubman as a conductor on the Underground Railroad, repeatedly risking her own life to lead slaves out of the South. But in this episode, my friend, the great meditation teacher Spring Washam, draws the link between Tubman and the Buddha, who also made it his business to lead people to freedom. Spring is teaching a new, five-week, online course called The Dharma of Harriet Tubman, through the East Bay Meditation Center. In the course, and in this interview, she uses stories from Tubman's life to teach the kind of meditation that will equip us with both the ferocity and warmth that we need in these trying times. Spring is one of the most important teachers for me in my own personal practice. We are an odd couple - she freely uses words such as "heart" and "soul." She likes to get all ooey-gooey and touchy-feely, with a giant side dish of shamanism. In fact, I often suspect that, since she knows this kind of talk makes me a little uncomfortable, she triples down on it when I'm around. But make no mistake, Spring is hardcore - both in terms of her meditation practice and her personal background. You can go back and listen to some of the prior episodes with her (we will put links in show notes), but the short version is that, in her upbringing, she experienced divorce, poverty, addiction, abuse, and racism - and emerged to be a meditation teacher and author (her book is called "A Fierce Heart"), and one of the most impressive human beings I have personally encountered. So if someone as badass as Spring is drawing inspiration from Harriet Tubman, so can we. Quick note: this conversation was initially scheduled just to be a personal phone call, but when I saw an email from Spring announcing the Harriet Tubman course, I asked her to let us use our scheduled time to record a podcast. Where to find Spring Washam online: Website: https://www.springwasham.com/ Twitter: https://twitter.com/springwasham Facebook: https://www.facebook.com/teacher.springwasham/ Instagram: https://www.instagram.com/springwasham/ YouTube: https://www.youtube.com/channel/UCvoIv70jZKKXT2-ctKGhr7A Book Mentioned: A Fierce Heart: Finding Strength, Courage, and Wisdom in Any Moment https://www.amazon.com/Fierce-Heart-Finding-Strength-Courage/dp/1401959393?tag=smarturl-20 Check our our new, free collection of meditations called Relating to Race in the Ten Percent Happier app: https://10percenthappier.app.link/RelatingToRace Other Resources Mentioned: Register to Spring's course, The Dharma of Harriet Tubman & The Underground Railroad: https://www.eventbrite.com/e/the-dharma-of-harriet-tubman-and-the-underground-railroad-tickets-107495600234 Samsara: https://en.wikipedia.org/wiki/Sa%E1%B9%83s%C4%81ra The Eightfold path: https://en.wikipedia.org/wiki/Noble_Eightfold_Path Siddhartha: https://en.wikipedia.org/wiki/Gautama_Buddha Harriet (2020): https://www.youtube.com/watch?v=GqoEs4cG6Uw Bodhisattva: https://en.wikipedia.org/wiki/Bodhisattva The Underground Railroad: https://en.wikipedia.org/wiki/Underground_Railroad Mahayana: https://en.wikipedia.org/wiki/Mahayana Bodhicitta: https://en.wikipedia.org/wiki/Bodhicitta 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 Full Shownotes: https://www.tenpercent.com/podcast-episode/spring-washam-257

#256: White People, Drop the Shame and Get Curious | Shelly Graf Jun 15, 2020

In this episode, we go there. All the way there. All those horrifying little thoughts that white people might have - eg: Have you ever felt superior to, or suspicious of, black people? - let's drag them out of the subconscious and look at them. We don't need to submerge them or swat them away. But here's the thing: can we do it with some semblance of mindfulness and even friendliness? This isn't an exercise in ritual shaming; guilt and shame are just self-centeredness cul-de-sacs. After all, we didn't summon these thoughts; they were injected into us by the culture. So fellow white people, instead of just looking at the race discussion as something supremely discomfiting, let's also look at it as an opportunity to do what weve been attempting to do in meditation all along: to know our minds better so that we dont blindly act out all of our conditioning. Our guest this week is the magnificent Shelly Graf. Shelly was recommended to me by my TPH colleague, Matthew Hepburn. Shelly is a social worker and a staff dharma teacher at the Common Ground Meditation Center in Minneapolis. To be clear, Shelly doesn't pretend to be an expert who has it all figured out - simply a meditation teacher who has committed to deeply engaging on the issue of race. So in that spirit, here we go: Shelly Graf. Where to find Shelly Graf online: Website: https://commongroundmeditation.org/ STwitter: https://twitter.com/cgmed Facebook: https://www.facebook.com/CommonGroundMeditation/ Check our our new, free collection of meditations called Relating to Race in the Ten Percent Happier app: https://10percenthappier.app.link/RelatingToRace Other Resources Mentioned: Refuge (Buddhism) - https://en.wikipedia.org/wiki/Refuge_(Buddhism) Karma in Buddhism - https://en.wikipedia.org/wiki/Karma_in_Buddhism Maitr? - https://en.wikipedia.org/wiki/Maitr%C4%AB Ruth King - https://ruthking.net/ Episode 164: Ruth King, Being Mindful of Race - https://open.spotify.com/episode/5p3BTgqKgke7PYSUbzvPrR Three Marks of Existence: Anicca, Dukkha, Anatta - https://en.wikipedia.org/wiki/Three_marks_of_existence M?na - https://en.wikipedia.org/wiki/M%C4%81na Common Ground Meditation Center - https://commongroundmeditation.org/ The Characteristics of White Supremacy Culture - https://www.showingupforracialjustice.org/white-supremacy-culture-characteristics.html Detour-Spotting for White Anti-Racists - https://www.racialequitytools.org/resourcefiles/olson.pdf List of resources from Resmaa Menakem - https://www.resmaa.com/resources Racial Affinity Group Development Program - https://ruthking.net/learning-with-ruth/ra-gdp/ 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 Full Shownotes: https://www.tenpercent.com/podcast-episode/shelly-graf-256

See Through Unconscious Bias | Bonus Meditation with Sebene Selassie Jun 12, 2020

Listen as Sebene helps you cut through patterns of self-judgement and prejudice toward others with the simple tools of curiosity & kindness. If you enjoyed this meditation, check our our new, free collection of meditations called Relating to Race in the Ten Percent Happier app: https://10percenthappier.app.link/RelatingToRace You can also directly access this meditation in the app through this link: https://10percenthappier.app.link/SeeThroughUnconsciousBiasPod About Sebene Selassie: Born in Addis Ababa, Ethiopia and raised in Washington, D.C, Seb has been drawn to explore the intersection of different cultures. 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 is a meditation teacher, transformational coach, and community advocate in New York City.

#255: The View of American Turmoil from the Other Side of the World | Yongey Mingyur Rinpoche Jun 10, 2020

We have spent the past few episodes talking with black and white Americans about race. But for this episode I wanted to get the view from outside. So I called up a man on the other side of the planet who is widely recognized to be one of the world's greatest living meditation masters. Yongey Mingyur Rinpoche is the author of such books as The Joy of Living and In Love with the World. Hes only in his mid-forties - which is young by my standards - but as the child of another great meditation master, he began doing long retreats in his teens. He now teaches all over the world, with centers on five continents. He's known for his candor and humor. We cover an enormous range of topics here, including: love, hate, panic, boredom, relationships, death, and whether we humans are fundamentally good. And as a bonus, he guides a brief meditation toward the end. Quick audio note: Mingyur Rinpoche spoke to us from his busy home in Kathmandu, Nepal, so you'll occasionally hear some background noises, including barking dogs. Try to use your practice to just let it go. Where to find Yongey Mingyur Rinpoche online: Website: https://tergar.org/about/mingyur-rinpoche/ Twitter: https://twitter.com/mingyurrinpoche Facebook: https://www.facebook.com/mingyur.rinpoche/ Instagram: https://www.instagram.com/mingyurrinpoche/ YouTube: https://www.youtube.com/user/MingyurRinpoche Book Mentioned: In Love with the World: A Monk's Journey Through the Bardos of Living and Dying: https://www.amazon.com/Love-World-Journey-Through-Bardos/dp/0525512535 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 Full Shownotes: https://www.tenpercent.com/podcast-episode/mingyur-rinpoche-255

#254: White People Talking About Whiteness | Eleanor Hancock Jun 08, 2020

Many, if not most, white people don't think of themselves as racialized. Race, we might tell ourselves, is an issue for people who have different skin colors than ours: black people, Hispanic people, Asian people, indigenous people, etcetera. But, of course, white is a racial category. (Important side note: race, for the record, is not a biological thing; it's socially constructed.) Sadly, the white people who seem to have most clearly grasped that white is a race are white nationalists. But now it's time for white people to see whiteness, to talk to one another about it. This, many people in the racial justice world argue, is the key first step towards white people engaging fully in creating a more equitable society. My guest is Eleanor Hancock, who is the Executive Director of a group called White Awake, which employs "educational resources and spiritual practices" to engage white people "in the creation of a just and sustainable society." Eleanor was recommended to me by Sebene Selassie, who is one of the core teachers on the Ten Percent Happier app. Eleanor and I talk about why this work is so important, why so many white people resist it, the barriers white people face when they begin the work, the role of meditation, and the problematic aspects of white wokeness in these discussions. Where to find Eleanor Hancock & White Awake online: Website: https://whiteawake.org/ Facebook: https://www.facebook.com/White-Awake-325759947539605/ For updates on upcoming courses from White Awake, check our their website and social media pages. Other Resources Mentioned: Assata Shakur / https://en.wikipedia.org/wiki/Assata_Shakur COINTELPRO / https://en.wikipedia.org/wiki/COINTELPRO Kara Dansky / https://www.shambhalamountain.org/teacher/kara-dansky/ Anne Braden / https://en.wikipedia.org/wiki/Anne_Braden Ann Atwater / https://en.wikipedia.org/wiki/Ann_Atwater C. P. Ellis / https://en.wikipedia.org/wiki/C._P._Ellis 7 thoughts on Roots Deeper than Whiteness / https://whiteawake.org/2018/10/27/roots-deeper-than-whiteness/ Neoliberalism / https://en.wikipedia.org/wiki/Neoliberalism Bacon's Rebellion / https://en.wikipedia.org/wiki/Bacon%27s_Rebellion Jacqueline Battalora / https://www.speakoutnow.org/speaker/jacqueline-battalora Down Home NC / https://downhomenc.org/ What is white supremacy? By Elizabeth 'Betita' Martinez / http://www.pym.org/annual-sessions/wp-content/uploads/sites/7/2017/06/What_Is_White_Supremacy_Martinez.pdf Ian Haney López / https://en.wikipedia.org/wiki/Ian_Haney_L%C3%B3pez Solidarity for Survival / https://www.davidbfdean.com/ian-haney-lopez Defund Police: Keeanga-Yamahtta Taylor Says Budgets Wrongly Prioritize Cops Over Schools, Hospitals / https://www.democracynow.org/2020/6/1/keeanga_yamahtta_taylor_defund_us_police Birth of a White Nation / https://www.youtube.com/watch?v=riVAuC0dnP4 Who Invented White People? / http://uuwhiteness.us/wp-content/uploads/2017/06/READING_-Who-Invented-White-People.pdf Handout 2: Not Somewhere Else, But Here | Building the World We Dream About | Tapestry of Faith / https://www.uua.org/re/tapestry/adults/btwwda/workshop7/handout2 White Awake Summer Study & Action Group / https://mailchi.mp/whiteawake/study-support-action-summer-2020 Resources to support: List of Bail Funds for Protestors across the Country / https://bailfunds.github.io/ National Bail Fund Network / https://www.communityjusticeexchange.org/nbfn-directory The Bail Project / https://bailproject.org/ Color Of Change / https://colorofchange.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/care Full Shownotes: https://www.tenpercent.com/podcast-episode/eleanor-hancock-254

Waking Up to the Distortion of Racism | Bonus Talk with Zenju Earthlyn Manuel Jun 05, 2020

If we were to walk past the fires of oppression, we would be walking past one of the widest gateways to liberation. About Zenju Earthlyn Manuel Zenju Earthlyn Manuel is an author, poet, Zen Buddhist priest, teacher, artist, and drum medicine woman. She holds a Ph.D. and worked for decades for arts organizations and those serving women and girls, cultural arts, and mental health. Her books include The Way of Tenderness: Awakening Through Race, Sexuality, and Gender. You can find Zenju's Talk in the Ten Percent Happier app at this link: https://10percenthappier.app.link/AttendingToTheFiresOfRacism.

#253: An Uncomfortable (But Meaningful) Conversation About Race | Lama Rod Owens Jun 03, 2020

Many of us come to meditation for comfort. But, especially for white people, right now is a time to embrace our discomfort. Lama Rod Owens encourages me to step way out of my comfort zone in this conversation, and I am grateful to him for it. Owens is the author of the soon-to-be-released book, Love and Rage. As it says in the bio on his website, his story sits at the "cross sections" of so many aspects of American life "as a Black, queer male, born and raised in the South." He was officially recognized by the Kagyu school of Tibetan Buddhism after he completed a three-year silent retreat, during which time he says he dealt with years of past pain and trauma. As you will hear him say in this interview, he "worked his butt off to feel ok." After retreat, he completed a Master of Divinity at Harvard. I hope you get as much out of this conversation as I did. Where to find Lama Rod Owens online: Website: https://www.lamarod.com/ Twitter: https://twitter.com/lamarod1 Facebook: https://www.facebook.com/lamarod/ Instagram: https://www.instagram.com/lamarodowens/?hl=en Books: Love and Rage - The Path to Liberation Through Anger / https://bookshop.org/books/love-and-rage-the-path-of-liberation-through-anger-9781623174095/9781623174095 Radical Dharma - Talking Race, Love and Liberation / https://www.amazon.com/Radical-Dharma-Talking-Race-Liberation/dp/1623170982 Ten Percent Happier Challenge Update We've decided to postpone the Pandemic Resilience Challenge while we recalibrate it to better meet the needs of this moment. We want to make sure we're supporting you in coping with our current social crisis as well as the pandemic. We're not cancelling the challenge, just postponing - if you signed up for updates, you'll continue to receive information. Thank you for your patience and for giving us the time to get this right. You can find updates on the challenge at tenpercent.com/challenge Other Resources Mentioned: Narrative 4 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 Full Shownotes: https://www.tenpercent.com/podcast-episode/lama-rod-owens-253

#252: You Can't Meditate This Away (Race, Rage, and the Responsibilities of Meditators) Jun 01, 2020

There is fury in America's streets - and we, as meditators, have the opportunity to use our practice to do the hard work of seeing things clearly (including the ugliness in our own minds), and responding wisely. I'm incredibly grateful to my guest, meditation teacher Sebene Selassie, for agreeing to come on this show on short notice (like, two hours beforehand) to discuss such a painful subject. This episode is in response to the protests that have broken out nationwide in the wake of the case of George Floyd, a black man who died after nearly nine minutes with his neck under the knee of a white police officer in Minneapolis. Our conversation is personal and raw. Most of all, we hope it is useful. Where to find Sebene online: Website: https://www.sebeneselassie.com/ Instagram @sebeneselassie // https://www.instagram.com/sebeneselassie/ Other Resources Mentioned: W. E. B. Du Bois // https://en.wikipedia.org/wiki/W._E._B._Du_Bois KAREEM ABDUL-JABBAR L,A Times Op-ED // https://www.latimes.com/opinion/story/2020-05-30/dont-understand-the-protests-what-youre-seeing-is-people-pushed-to-the-edge The 1619 Project by New York Times // https://www.nytimes.com/interactive/2019/08/14/magazine/1619-america-slavery.html Seeing White - Scene on Radio // https://www.sceneonradio.org/seeing-white/ Well Read Black Girl // https://www.wellreadblackgirl.com/ Additional Resources: Ten Percent Happier Challenge: https://www.tenpercent.com/challenge 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 Full Shownotes: https://www.tenpercent.com/podcast-episode/sebene-selassie-252

The Dalai Lama's Advice for Right Now May 27, 2020

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. Theyve 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/gyalwarinpoche Ten 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.mind 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/care Full Shownotes: https://www.tenpercent.com/podcast-episode/the-dalai-lama-251

#250: Holding it Together When Things Fall Apart | Pema Chodron May 25, 2020

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/0805090215 Other 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/care Full Shownotes: https://www.tenpercent.com/podcast-episode/pema-chodron-250

How Not to Say Stupid Stuff When You're Stressed | Susan Piver TPH Live Bonus May 22, 2020

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

#249: Don't Let This Crisis Go To Waste | Roshi Joan Halifax May 20, 2020

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.halifax 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. 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 Rinpoche 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/care Full Shownotes: https://www.tenpercent.com/podcast-episode/joan-halifax-249

#248: How to Be a Good and Sane Citizen in Ugly Times | Ezra Klein May 18, 2020

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/147670032X Other 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/care Full Shownotes: https://www.tenpercent.com/podcast-episode/ezra-klein-248

Facing Uncertainty | Bonus Meditation with Alexis Santos May 15, 2020

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/FacingUncertaintyPod Ten 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.

#247: Weird Dreams, Family Relationships, and Collective Trauma | Dr. Mark Epstein May 13, 2020

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/0143125745 Other 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

#246: Losing Your Patience? Here's How to Get it Back May 11, 2020

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_experiment 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/patience-246

Three Tools to Help You Get Through This | Dr. Rick Hanson Bonus Talk May 08, 2020

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/u1uV5jt1e6 To learn more about Rick and his new book, Neurodharma, go to https://www.rickhanson.net/

#245: The Other Side of the Pandemic | Rev. angel Kyodo williams May 06, 2020

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 were 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/ZenChangeAngel We'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-lifestyle Other 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%AB 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/care Full Shownotes: https://www.tenpercent.com/podcast-episode/rev-angel-kyodo-williams-245

#244: Small Ways to Improve Your Everyday Life Right Now | Gretchen Rubin May 04, 2020

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-book We'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-lifestyle Other 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/care Full Shownotes: https://www.tenpercent.com/podcast-episode/gretchen-rubin-244

A Meditation for Money Worries | Sebene Selassie May 01, 2020

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.

#243: Can You Be OK With Uncertainty? | Jack Kornfield Apr 29, 2020

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-Bynk6XnUnU7vLA Other 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 Partons Poem / https://www.instagram.com/p/B-xdJu6FCR9/ Insight Meditation Society / https://www.dharma.org/ Jack Kornfields 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/care Full Shownotes: https://www.tenpercent.com/podcast-episode/jack-kornfield-243

#242: A Buddhist Approach to Money Worries | Ethan Nichtern Apr 27, 2020

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/care Where 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/0865477760 Other 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 Buddhas 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/coronavirussanityguide Full Shownotes: https://www.tenpercent.com/podcast-episode/ethan-nichtern-242

How to Handle our Collective Grief | Sharon Salzberg Bonus Meditation Apr 24, 2020

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/NOCqrWwik0 Sharon 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.

#241: Crisis Advice from "Meditation MacGyver" | Jeff Warren Apr 22, 2020

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-warren Social 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/UCUOpVNy60LTCmAwfZ6zOroQ Resources 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/care Full Shownotes: https://www.tenpercent.com/podcast-episode/jeff-warren-241

#240: Why We're All Grieving - and How To Deal With It | David Kessler Apr 20, 2020

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/0743266293 Other 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/care Full Shownotes: https://www.tenpercent.com/podcast-episode/david-kessler-240

Loneliness & Belonging | Bonus Meditation with Oren Jay Sofer Apr 17, 2020

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/qO7LcUJxJ5 A 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

#239: How to Go Easy on Yourself in a Pandemic | Dr. Kristin Neff Apr 15, 2020

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 - worlds 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/selfcompassion Other 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/care Full shownotes: https://www.tenpercent.com/podcast-episode/kristin-neff-239

#238: You Don't Have to be Alone to be Lonely | Former Surgeon General Dr. Vivek Murthy Apr 13, 2020

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-book Social Media: Twitter: https://twitter.com/vivek_murthy Facebook: https://www.facebook.com/DrVivekMurthy/ Instagram: https://www.instagram.com/drvivekmurthy Other 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/care Full Shownotes: https://www.tenpercent.com/podcast-episode/vivek-murthy-238

Don't Take on Others' Stress | Bonus Meditation with Jeff Warren Apr 10, 2020

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-warren About 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."

#237: Is It Still OK to Be Happy? | Sylvia Boorstein Apr 08, 2020

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/books Full Shownotes: https://www.tenpercent.com/podcast-episode/sylvia-boorstein-237 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

#236: Love in the Time of COVID | Esther Perel Apr 06, 2020

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? Shes also the author of the awesomely-entitled, bestselling book Mating in Captivity. In this episode, we cover the benefits of sex (even if youre 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/EstherPerel Other 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/care Full Show Notes: https://tenpercent.com/podcast-episode/esther-perel-236

How to Calm Down | Bonus Meditation with Matthew Hepburn Apr 03, 2020

Bring yourself down from a level 10 to a level 2stimulating 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.

#235: Joseph Goldstein | Meditating In A Pandemic Apr 01, 2020

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/B00DPSACUW 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 Full Show Notes: https://www.tenpercent.com/podcast-episode/joseph-goldstein-235

#234: How to Engage Corona-Deniers (and Other Ethical Dilemmas) Mar 27, 2020

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/gregmepstein Full Episode Shownotes: https://www.tenpercent.com/podcast-episode/joanna-hardy-greg-epstein-234 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

#233: Sharon Salzberg Makes Me Feel Better Mar 25, 2020

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-232 Sharon 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

Jack Kornfield on Ten Percent Happier Live | Bonus Episode Mar 23, 2020

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/UCb3AWCFuxotrXmgqUHQdwyg Organizations in need of support: Placer Food Bank: http://placerfoodbank.org/ Feeding America: https://www.feedingamerica.org/

#232: How to Actually Get Work Done at Home | Rasmus Hougaard & Jacqueline Carter Mar 20, 2020

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: Well 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

#231: Parenting in a Pandemic | Susan Kaiser Greenland Mar 18, 2020

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!e8765 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. Email address for health care workers who want free access to the app: care@tenpercent.com Full Show Notes: https://www.tenpercent.com/podcast-episode/susan-kaiser-greenland-231

How to Handle Coronavirus Anxiety | Special Edition Mar 13, 2020

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.com Buzzfeed article: https://www.buzzfeednews.com/article/annehelenpetersen/coronavirus-prevention-what-to-do-how-to-help

#230: Work Less, Get More Done | Alex Soojung Kim-Pang Mar 11, 2020

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/askpang Yung Pueblo featured on ABC's Nightline https://abcnews.go.com/Nightline/video/yung-pueblo-instagram-people-heal-happier-life-69352620 Full Show notes: www.tenpercent.com/podcast-episode/Alex-Soojung-Kim-Pang-230 Jeff 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/vHz4q4 Have a question for Dan? Leave us a voicemail: 646-883-8326

#229: Buddhism Without Beliefs | Stephen Batchelor Mar 04, 2020

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 its important to have a sense of where the Buddhist teachings come from, we shouldnt 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 Dans Documentary: Guardians of the Amazon: https://www.youtube.com/watch?v=BdTAbgPQuNI Stephen 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.pdf Full Show Notes: http://tenpercent.com/podcast-episode/stephen-batchelor-229 Ten Percent Happier Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4 Have a question for Dan? Leave us a voicemail: 646-883-8326

#228: The Medieval Executioner in Your Head | Valerie Brown Feb 26, 2020

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. Thats 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/vHz4q4 Have a question for Dan? Leave us a voicemail: 646-883-8326

#227: Race is Not Tangential to Meditation | Rhonda V. Magee Feb 19, 2020

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: @rvmagee Show Notes Page https://www.tenpercent.com/podcast-episode/rhonda-v-magee-227 Ten Percent Happier Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4 Have a question for Dan? Leave us a voicemail: 646-883-8326

#226: The Dharma of Instagram | Yung Pueblo Feb 12, 2020

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 ones 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/YungPueblo Ten Percent Happier Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4 Have a question for Dan? Leave us a voicemail: 646-883-8326

#225: Happiness Takes Work | Sonja Lyubomirsky Feb 05, 2020

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 Sonjas Website: http://drsonja.net/about-sonja/ Sonjas 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/0E69lbTsH3 Check out the new Ten Percent Happier course on Health Habits with Kelly McGonigal and Alexis Santos: WWW.TENPERCENT.COM/HABITS In the App: https://10percenthappier.app.link/gAd07mXoo2 References 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 Kleins 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/vHz4q4 Have a question for Dan? Leave us a voicemail: 646-883-8326

#224: Tara Brach: Making it RAIN Jan 29, 2020

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

#223: Jon Kabat-Zinn | Meditation as a Love Affair Jan 22, 2020

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-Zinns 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-75 Podcast 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/vHz4q4 Have a question for Dan? Leave us a voicemail: 646-883-8326

#222: How to Become a Regular Meditator (and More) | Alexis Santos Jan 15, 2020

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/vHz4q4 Ten Percent Happier Discount: www.tenpercent.com/2020 Have a question for Dan? Leave us a voicemail: 646-883-8326

#221: All Your Sleep Questions, Answered | Dr. Matthew Walker Jan 08, 2020

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/IpETZ7CAX1 Plug Zone-- Book: Why We Sleep, https://www.amazon.com/dp/1501144316 Website: https://www.sleepdiplomat.com/ Twitter: https://twitter.com/sleepdiplomat?lang=en Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4 Have a question for Dan? Leave us a voicemail: 646-883-8326

Bonus Talk: How to Build a Meditation Habit That Sticks | Dan Harris Jan 06, 2020

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/IpETZ7CAX1 Have a question for Dan? Leave us a voicemail: 646-883-8326

#220: The Anti-Diet | Evelyn Tribole Jan 01, 2020

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/IpETZ7CAX1 Plugzone: 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=1000453700663 Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4

#219: Making and Breaking Habits, Sanely | Kelly McGonigal Dec 26, 2019

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/1101982926 Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4 Have a question for Dan? Leave us a voicemail: 646-883-8326

#218: The Profound Upsides of Mortality | Nikki Mirghafori, PhD Dec 18, 2019

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=1000367352158 Ten Percent Happier Gift: https://www.tenpercent.com/gift Ten Percent Happier Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4 Have a question for Dan? Leave us a voicemail: 646-883-8326

#217: The World's a Mess, But Don't Freak Out | Norman Fischer Dec 11, 2019

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/161180504X Other books mentioned in this conversation: The Order of Time by Carlo Rovelli: https://www.amazon.com/Order-Time-Carlo-Rovelli/dp/073521610X Ten Percent Happier Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4 Have a question for Dan? Leave us a voicemail: 646-883-8326

#216: How to Thrive Under Stress | Elizabeth Stanley, PhD Dec 04, 2019

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/0735216592 Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4 Have a question for Dan? Leave us a voicemail: 646-883-8326

#215: What's Your Motivation? Thubten Chodron Nov 27, 2019

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/sravastiabbey Books: The Compassionate Kitchen: Buddhist Practices for Eating with Mindfulness and Gratitude https://www.amazon.com/Compassionate-Kitchen-Practices-Mindfulness-Gratitude/dp/1611806348 Other book titles by Thubton Chodron: https://www.amazon.com/Thubten-Chodron/e/B000APM652

#214: The Case for Devotion, Kittisaro and Thanissara Nov 20, 2019

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/158394916X Have a question for Dan? Leave us a voicemail: 646-883-8326

#213: Mating in Captivity, Esther Perel Nov 13, 2019

Psychotherapist and New York Times bestselling author Esther Perel is recognized as one of todays most insightful and original voices on modern relationships. Perel provides her insight on such topics as: how to make a relationship work in todays 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: Hows 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

#212: The Likeability Trap, Alicia Menendez Nov 06, 2019

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: @AliciaMenendezTV An 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.html THE 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/vHz4q4 Have a question for Dan? Leave us a voicemail: 646-883-8326

#211: How to Make it in Hollywood (and everywhere else), Brian Grazer Oct 30, 2019

Brian Grazer is a Hollywood giant! Hes 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: @BrianGrazer An 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/ Dans Book Recommendations: https://www.tenpercent.com/reading Ten Percent Happier Podcast Insiders Feedback Group: https://10percenthappier.typeform.com/to/vHz4q4 Have a question for Dan? Leave us a voicemail: 646-883-8326

#210: Meditation, Therapy, and "Murderous Rage", Dr. Susan Pollak Oct 23, 2019

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, shes 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.php Addiction-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

Bonus Meditation, Self-Compassion Break, Kristin Neff, PhD Oct 19, 2019

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

#209: Kryptonite for the Inner Critic, Self-Compassion Series, Kristin Neff, PhD Oct 16, 2019

Life can be challenging. Its comforting to have kind, supportive people around you to help you through it. Dr. Kristin Neff believes its 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 didnt 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

Bonus Meditation, See Yourself Compassionately, Jessica Morey Oct 12, 2019

Self-Compassion may not be your strong suit, but with this introductory training, youll 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

#208: Doing Diversity Work Without Shame, Self-Compassion Series, Sydney Spears Oct 09, 2019

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-Compassion Oct 05, 2019

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

#207: A Radical Approach to Productivity, Self-Compassion Series, Jocelyn K. Glei Oct 02, 2019

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. Shes 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

Bonus Meditation with Joseph Goldstein, Be Simple & Easy Sep 28, 2019

Life is already complicated enough. Meditation doesnt 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

#206: Finally... The Joseph Goldstein Episode Sep 25, 2019

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

#205: Living on Overtime, David C. Fajgenbaum Sep 18, 2019

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

#204: Love, Death, Tech and Psychedelics, Jack Kornfield, Meditation O.G. Sep 11, 2019

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

#203: Civility Pays, Christine Porath Sep 04, 2019

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

#202: Can Meditation Prolong Your Life?, Dr. Peter Attia Aug 28, 2019

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 Aug 24, 2019

Bonus Meditation with Sharon Salzberg, Walking Meditation

#201: Doing "The Work," Byron Katie Aug 21, 2019

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

#200: Sharon Salzberg, A Meditation Master Stares Down Death Aug 14, 2019

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: @sharonsalzberg Ten 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

#199: Patrick Dempsey, Meditation: The Secret to His Success Aug 07, 2019

Patrick Dempsey is not just a pretty face. Sure he's widely known for playing McDreamy, aka Dr. Derek Shepherd, on ABCs 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 mothers 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

#198: Meditation And Loss, Dean Valoras Jul 31, 2019

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 hes 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 room Plug 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

#197: Escape from Zombieland, Koshin Paley Ellison Jul 24, 2019

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

Bonus Meditation with Sebene Selassie, "Stress Better" Jul 20, 2019

#196: Stress Better, Modupe Akinola Jul 17, 2019

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: @ProfAkinola Ten 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

#195: Inveterate Fretter, Accidental Buddhist, Sylvia Boorstein Jul 10, 2019

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

#194: Atomic Habits, James Clear Jul 03, 2019

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

#193: Enough-ness and the Hungry Ghost, Narayan Liebenson Jun 26, 2019

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

#192: The Art of Growing Up, Jerry Colonna Jun 19, 2019

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: @jerrycolonna Ten 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

#191: Can Meditation Improve Politics? Chris Ruane and Jamie Bristow Jun 12, 2019

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

#190: The Fundamental Mystery of the Mind, Annaka Harris Jun 05, 2019

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: @annakaharris Meditation 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

Bonus: Ten Percent Happier Talks “Just This,” Diana Winston May 29, 2019

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

#189: Type A Nun, Mindful Parenting, and Natural Awareness, Diana Winston May 29, 2019

Diana Winston first learned about meditation as a kid, but it wasnt 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. Shes been called one of the nations 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 Institutes 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

#188: Digital Minimalism, Cal Newport May 22, 2019

Its hard to deny our societys 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

#187: Is Enlightenment Possible for Regular People, Daniel M. Ingram May 15, 2019

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

#186: The Importance of Dying Before You Die, Helen Tworkov May 08, 2019

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 Rinpoches 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

#185: Brené Brown, Vulnerability: The Key to Courage May 01, 2019

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 cant 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

#184: The Zen Priest with an MBA, Marc Lesser Apr 24, 2019

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. Hes 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

#183: Fighting Depression with Social Connection, Johann Hari Apr 17, 2019

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

#182: Imposter Syndrome, Politics and Sensuality, Dr. Jay Michaelson Apr 10, 2019

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/10webby The Plug Zone Website: https://www.jaymichaelson.net/ Books: https://www.jaymichaelson.net/books/ Twitter: @jaymichaelson

#181: Dr. Jennifer Ashton, Life After Suicide Apr 03, 2019

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

#180: Dolly Chugh, How Good People Fight Bias Mar 27, 2019

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

#179: Anuradha Bhagwati, Activism Against Military Sexual Assault Mar 20, 2019

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

#178: Gretchen Rubin, Outer Order, Inner Calm Mar 13, 2019

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

#177: Mirabai Bush, Conversations on Loving and Dying Mar 06, 2019

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/

#176: Arthur C. Brooks, Love Your Enemies Feb 27, 2019

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/

#175: Rasmus Hougaard and Jacqueline Carter, The Mind of the Leader Feb 20, 2019

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/

#174: Loretta Hidalgo Whitesides, The New Right Stuff Feb 13, 2019

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

#173: Sam Harris and Dan Harris Live Show Feb 06, 2019

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/

#172: Mark Epstein, Combining Buddhism and Western Psychotherapy Jan 30, 2019

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

#171: Frank Ostaseski, What Death Can Teach Us About Living Jan 23, 2019

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/

#170: Ellen Hendriksen, Rising Above Social Anxiety Jan 16, 2019

You remember that old commercial where the guys says, "I'm not only the Hair Club President, but Im 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

#169: Oliver Burkeman, The Power of Negative Thinking Jan 09, 2019

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 Cant Stand Positive Thinking https://www.amazon.com/Antidote-Happiness-People-Positive-Thinking/dp/0865478015

#168: Jeff Warren, New Year, New You Jan 02, 2019

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

#167: Ben Feder, Making Every Day a Sabbatical Dec 26, 2018

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

#166: Paula Faris, Journey of Faith Dec 19, 2018

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

#165: Oren Jay Sofer, Practicing Mindful Communication Dec 12, 2018

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.

#164: Ruth King, Being Mindful of Race Dec 05, 2018

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/

#163: Michael Gelb, Applying Genius Thinking Nov 28, 2018

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

#162: Amos Lee, Reaching Out Through Music Nov 21, 2018

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.

#161: Matt Gutman, The Boys in the Cave Nov 14, 2018

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.

#160: Jordan Harbinger, Networking and Relationship Development Nov 07, 2018

#159: Judson Brewer, Unwinding Anxiety Oct 31, 2018

#158: Tal Rabinowitz, Forgoing Hollywood and Finding Meditation Oct 24, 2018

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.

#157: Adam Grant, The Benefits of Generosity Oct 17, 2018

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.

#156: Shawn Achor, The Science Behind Gratitude Oct 10, 2018

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.

#155: Strauss Zelnick, Becoming Ageless Oct 03, 2018

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.

#154: Susan Piver, Buddhist Wisdom for Modern Relationships Sep 26, 2018

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.

#153: Brett Eldredge, Country Star Discusses His Vulnerability Sep 19, 2018

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.

#152: Scott Rogers, Embracing Your Adversary Sep 12, 2018

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.

#151: Dan St. Germain, 'Takes a Village to Keep Me Going' Sep 05, 2018

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.

#150: Mallika Chopra, Introducing Middle Schoolers to Meditation Aug 29, 2018

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/

#149: Dzigar Kongtrul Rinpoche, 'Potential of Tsewa Is in Everyone' Aug 22, 2018

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

#148: Thomas McConkie, The Mormon Meditator Aug 15, 2018

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.

#147: Elizabeth Cutler, SoulCycle Co-Founder Aug 08, 2018

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.

#146: Culture Abuse, Finding Peace in Punk Rock Aug 01, 2018

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."

#145: Light Watkins, 'Simplify the Approach' Jul 25, 2018

"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."

#144: Spring Washam, 'What Was Creating All This Suffering?' Jul 18, 2018

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."

#143: Scott Edelstein, When Spiritual Leaders 'Stray' Jul 11, 2018

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."

#142: Jeremy Richman, 'There Is Hope in Helping' Jul 04, 2018

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.

#141: Alison Wright, World-Traveling Photographer Jun 27, 2018

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."

#140: Scott Norton, The Condiments Guy Who Meditates Jun 20, 2018

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.

#139: Diana Butler Bass, 100 Days of Gratitude Jun 13, 2018

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.

#138: Dr. Stephanie Sarkis, Meditating While Having ADHD Jun 06, 2018

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.

#137: Roshi Joan Halifax, 'Turning Towards the Suffering' May 30, 2018

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.

#136: Sally Kohn, 'We Need to Fix Hate' May 23, 2018

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.

#135: Paul Gilmartin, The Battles in Our Heads, Uncensored May 16, 2018

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.

#134: Thupten Jinpa, The Importance of Compassion - LIVE! May 09, 2018

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.

#133: Catherine Price, Redefining Your Relationship with Your Phone May 02, 2018

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.

#132: George Haas, Regulating the 'Fear Mind' Apr 25, 2018

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.

#131: Ezra Klein, How We Interact with Politics Matters Apr 18, 2018

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.

#130: Janice Marturano, How to Be a Better Boss Apr 11, 2018

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.

#129: Daniel Pink, 'When' Can Make a Big Difference Apr 04, 2018

"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.

#128: Andrea Petersen, Untangling from Anxiety Mar 28, 2018

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.

#127: Lewis Howes, Former Pro-Athlete on Removing 'Mask of Masculinity' Mar 21, 2018

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."

#126: Hansa Bergwall, Reminding Us That We Die So That We Live Mar 14, 2018

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."

#125: Lt. Col. Jannell MacAulay, Teaching 'Mental Push-ups' in US Air Force Mar 07, 2018

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.

#124: Rhonda Magee, Law Professor Using Mindfulness to Defeat Bias Feb 28, 2018

"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.

#123: Brad Katsuyama, Wall Street Reformer Feb 21, 2018

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."

#122: Bob Roth, Meditation Teacher to the Stars Feb 14, 2018

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.

#121: Susan Kaiser Greenland and Annaka Harris, Teaching Mindfulness to Kids Feb 07, 2018

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.

#120: Tim Ferriss, Host of 'The Tim Ferriss Show,' Author Jan 31, 2018

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.

#119: Yael Shy, Helping College Students Fight Stress and FOMO Jan 24, 2018

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.

#118: Danica Patrick, Racing Superstar Jan 17, 2018

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.

#117: James Altucher, Master of Reinvention Jan 10, 2018

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.

#116: Manoush Zomorodi, Host of 'Note to Self' Podcast Jan 03, 2018

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.

#115: Your Meditation Questions, Answered! Dec 27, 2017

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.

#114: Dr. Bianca Harris Dec 20, 2017

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.

#113: Jeff Warren, After the '10% Happier' Road Trip Dec 13, 2017

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.

#112: Dr. David Vago, This Is Your Brain on Meditation Dec 06, 2017

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.

#111: Ginger Zee, ABC News Chief Meteorologist (Bonus!) Dec 01, 2017

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."

#110: Sakyong Mipham Rinpoche, 'The Lost Art of Good Conversation' Nov 29, 2017

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."

Guided Meditation: 'A Reflection On the Important Things' by The Minimalists Nov 23, 2017

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.

#109: Bonnie St. John, Former Olympic Skier, Motivational Speaker Nov 22, 2017

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.

#108: Charles Raison & Vladimir Maletic, Tackling Depression with a Mind-Body Approach Nov 15, 2017

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.

#107: Andrew Scheffer, The Wharton Monk Nov 08, 2017

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.

#106: Shiza Shahid, Malala Fund Co-Founder Nov 01, 2017

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.

#105: Leslie Booker, Activism and the Dharma Oct 25, 2017

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.

#104: Adam Levin, X Ambassadors Drummer Oct 18, 2017

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."

#103: Sally Quinn, Walking the Labyrinth Oct 11, 2017

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.

#102: Anderson Cooper, CNN Anchor Oct 04, 2017

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.

#101: Nicholas Hoult & Danny Strong, 'Rebel in the Rye' Sep 27, 2017

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.

#100: Tom Bergeron, 'Dancing With the Stars' Host Sep 20, 2017

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."

#99: Gretchen Rubin, 'The Four Tendencies' Sep 13, 2017

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.

#98: Daniel Goleman, Dr. Richard Davidson, 'Altered Traits' (Bonus!) Sep 08, 2017

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.

#97: Justin von Bujdoss, Buddhist Chaplain at Rikers Island Sep 06, 2017

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.

#96: Jaimal Yogis, A Surfer's Quest for Zen Aug 30, 2017

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.

#95: Robert Wright, 'Why Buddhism is True' (Bonus!) Aug 25, 2017

"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.

#94: LeAnn Rimes, Grammy-Winning Artist Aug 23, 2017

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.

#93: Ethan Nichtern, 'The Dharma of The Princess Bride' Aug 16, 2017

"I dont 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.

#92: Moby and Google's Bill Duane at Wanderlust Hollywood (Live!) Aug 09, 2017

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.

#91: Anurag Gupta, Attorney 'Hacking' Unconscious Bias Aug 02, 2017

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.

#90: Rich Roll, Vegan Ultra-Endurance Athlete Jul 26, 2017

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.

#89: Lt. Richard Goerling, Mindfulness in Police Work Jul 19, 2017

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.

Guided Meditation: Getting Out Of Your Head in an Age of Polarization Jul 17, 2017

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.

#88: Virginia Heffernan: Writer, 'Trumpcast' Podcast Co-Host Jul 12, 2017

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.

#87: Rep. Tim Ryan, Teaching Congress to Meditate Jul 05, 2017

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.

#86: Gary Vaynerchuk, Media Industry Leader Jun 28, 2017

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.

#85: Mark Coleman, Meditating in the Great Outdoors Jun 21, 2017

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.

#84: James Gimian, Mindful Magazine Publisher Jun 14, 2017

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.

#83: Josh Groban, Multi-Platinum Recording Artist, Actor (Bonus!) Jun 09, 2017

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.

#82: Cory Muscara, Mindfulness Teacher, Former Monk Jun 07, 2017

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.

Guided Meditation: Remembering Your Goodness (Bonus!) Jun 05, 2017

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.

#81: Sharon Salzberg, 'Real Love' May 31, 2017

"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.

#80: Bellamy Young, TV's "Scandal" Star May 26, 2017

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.

#79: Willoughby Britton, Jared Lindahl -- Does Meditation Have a Dark Side? May 24, 2017

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.

#78: Lodro Rinzler, Meditation for the Heartbroken May 17, 2017

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.

#77: Jen Kirkman, Comedian, Author May 10, 2017

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.

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