Start focused on what's truly important. When you pause to remember the big picture, your day can move forward grounded in integrity &amp; wisdom.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.To find this meditation in the Happier app, you can search for “Wake Up With Perspective.”See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Bringing you an episode of Good Inside with Dr. Becky Kennedy. Even if you don't consider yourself an anxious person, once you become a parent, it is easy to start worrying about the health and wellbeing of your child. But parents need to learn to manage their anxiety for themselves and their kids. To celebrate the 10th anniversary of his book, 10% Happier, Dan Harris joins Dr. Becky to dispel some of the myths about meditation and to show parents how meditation can be a practical strategy in their everyday lives.Check out Dr. Becky's appearance on the 10% Happier Podcast here.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

From "Good Inside with Dr. Becky": If You Think You're Bad at Meditation, Dan Harris Says You're Doing it Right

A (potentially challenging) Buddhist recipe handling anxious times.Tara Brach, a legendary meditation teacher, psychologist, and frequent flier on this show. She is the founder of the Insight Meditation Community of Washington and has been active in bringing meditation into schools, prisons and underserved populations. She has also written several books including Radical Acceptance, Radical Compassion and Trusting the Gold. In this episode we talk about:A Buddhist tradition known as the Bodhisattva teachings… which are quite radical… and which Tara thinks can vastly improve your life… and the health of democracy. We also talk about: why some people might think this stuff is too soft4 practices to develop compassion A mindfulness technique known as RAINHow mindfulness can help you see what is beneath your angerLetting distress be a portal—and the amazing phrase, “action absorbs anxiety”How to get active when you have limited timeAnd how to counteract the tendency to numb outTara also recorded a guided meditation based on this conversation, which you can find on www.DanHarris.com.Related Episodes:The Dalai Lama’s Guide To HappinessVitamin E: How To Cultivate Equanimity Amidst Political Chaos | Election Sanity Series | Roshi Joan HalifaxA Counterintuitive Source of Hope | Sebene SelassieBest of the Archives: Making it RAIN | Tara BrachCan You Handle This? | Tara BrachHow to Stop the War Against Yourself | Tara BrachSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://happierapp.com/podcast/tph/tarabrach-833See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Tara Brach Has A Counterintuitive Strategy For Navigating Tumultuous Times

The connection between your psychology and your health, and how to work with it.Ellen J. Langer is the author of eleven books, including the international bestsellerMindfulness, which has been translated into fifteen languages, and Counterclockwise:Mindful Health and the Power of Possibility. Most recently, she is the author of TheMindful Body: Thinking Our Way to Chronic Health.Langer is the recipient of, among other numerous awards and honors, a GuggenheimFellowship, the Award for Distinguished Contributions to Psychology in the PublicInterest from the American Psychological Association, the Award for DistinguishedContributions of Basic Science to the Application of Psychology from the AmericanAssociation of Applied and Preventive Psychology, and the Adult Development andAging Distinguished Research Achievement Award from the American PsychologicalAssociation.She is the author of more than 200 research articles and her trailblazing experiments insocial psychology have earned her inclusion in The New York Times Magazine’s “Yearin Ideas” issue. A member of the psychology department at Harvard University and apainter, she lives in Cambridge, Massachusetts.In this episode we talk about:The power of placebosWhy she isn’t a fan of positive thinking as it is talked about in new age circlesHer version of mindfulness, which is quite different from the version we usually talk about here on the show, which comes out of BuddhismPsychological treatments for chronic illness Smart strategies for reframing aging. Why the world would be boring if you knew it allWhat she means by her concept of a “mindful utopia”And her favorite one liners Related Episodes:The Science Of Manifestation: Can This Stanford Neuroscientist Convince A Skeptical Dan To Give It A Shot? | Dr. James R. DotyHow to Get the Wisdom of Old Age Now | Dilip Jeste Tripping Out with a Legend: Jon Kabat-Zinn on Pain vs. Suffering, Rethinking Your Anxiety, and the Buddha's Teaching in a Single SentenceSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://happierapp.com/podcast/tph/ellen-langer-832See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The Harvard Scientist Who Says You Can Use Your Thoughts To Improve Your Health | Ellen Langer

A Guided Meditation For First Thing In The Morning | Bonus Meditation with Alexis Santos

Natasha Rothwell created, executive produced, and stars in the highly anticipated series How To Die Alone. Natasha is best known for her Emmy Nominated performance in HBO’s The White Lotus and is set to reprise her role as Belinda Lindsey in the third season of the series currently in production.She is also known for her critically acclaimed work as a series regular, writer, director, and producer on HBO’s Insecure, for which she has won a Peabody Award and received the 2022 NAACP Image Award for Best Supporting Actress in a Comedy.Having previously written for Saturday Night Live, and after penning screenplays for Netflix, Paramount, and HBO Max— Natasha’s original screenplay Black Comic-Con was selected for the 2021 Sundance Screenwriters Lab.Her genre-bending feature, along with several other projects, are in development at her production company, Big Hattie Productions—founded in 2020 to focus on creating, producing, and developing projects that champion marginalized voices in subversive ways.In this episode we talk about:Being alone vs being lonelyHow she handles her own tendencies toward people-pleasing and burnoutWorking with doubt, faith and the venerable cliche of “trusting in the universe”Envy (and how it’s a partner to the scarcity mindset)TherapyMeditationWhy she loves RomComs — and her issues with them And we go Behind the scenes in a TV writer’s room — and why it’s even tougher when the character is you Related Episodes:Kryptonite for the Inner Critic | Kristin NeffSelf-Compassion Ain't Always Soft | Kristin Neff Non-Negotiables PlaylistSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://happierapp.com/podcast/tph/natasha-rothwellSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Natasha Rothwell (White Lotus, How To Die Alone) On: Loneliness, Envy, People Pleasing, And Finding Your “Hell Yes”

Meditation retreats are the object of much intrigue and even suspicion. So today, we’re going to take you inside a 10-day silent meditation retreat that Dan recently did with his teacher, Joseph Goldstein. You’ll also hear from Senior Producer, Marissa Schneiderman, who was fresh off a retreat of her own, with meditation teachers Alexis Santos and Andrea Fella. In this episode we talk about:The ups and downs of retreatsSome famous Buddhist listicles, including the five hindrancesThe importance of repetitionWe’ll hear snippets of Joseph answering Dan’s questionsWe find out what “cowboy dharma” isWhat it feels like to wear shit colored glassesHow to stop getting caught in a mind trapAnd lastly, we listen to voicemails and answer audience questions! Related Episodes:Joseph Goldstein On: How Not To Try Too Hard in Meditation, Why You Shouldn't "Waste Your Suffering," and the Value Of Seeing How Ridiculous You Are#377. A More Relaxed Way to Meditate | Alexis SantosEverything You Wanted To Know About Meditation Retreats But Were Afraid To Ask | Spring Washam (And Dan’s Close Friend, Zev Borow)#327 Uprooting Your Delusions | Andrea Fella How to Take Risks (an Experimental Episode) | Marissa SchneidermanSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://happierapp.com/podcast/tph/retreat-episode-829See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

I Just Did A 10-Day Silent Meditation Retreat With Joseph Goldstein. Here’s What I Learned

It’s so easy, especially these days, to numb out. To get bored. To move through life on autopilot. There is even a scientific term for this: habituation.Today we’re talking to a researcher who co-authored a new book about the neuroscience of habit and how to wake up again. To make things exciting. Or as she says, to “re-sparkle”. Tali Sharot is a professor of cognitive neuroscience at University College London and MIT. She’s written several books including The Optimism Bias and The Influential Mind. Her latest, co-written with Cass Sunstein, is called Look Again: The Power of Noticing What Was Always There. In this episode we talk about:What habituation is and what’s going on in the brain when it happensHow it negatively impacts the joy we feel in life – and inversely – how it can make us stop noticing the bad stuffKey strategies for disrupting habituation and introducing change and variety into your lifeThe interesting relationship between creativity and people who habituate slowlyHow habituation impacts our relationshipsWhy it’s important to break up the good experiences, but swallow the bad whole.How to wake up from a “technologically induced coma”How people emotionally habituate to dishonesty and lyingAnd lastly, we talk about the dangers of habituating to a slow, incremental rise in tyranny – and how dis-habituation entrepreneurs can helpRelated Episodes:#345 How to Change Your Habits | Katy MilkmanHow Turning Habits Into Rituals Can Help You At Home, At Work, And When You’re Anxious | Michael NortonMaking and Breaking Habits, Sanely | Kelly McGonigalSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes:  https://happierapp.com/podcast/tph/tali-sharot-828See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Modern Life Numbs You. Here’s The Neuroscience Of Waking Up | Tali Sharot

Recorded live at the Omega Institute, Dan leads us through a loving-kindness meditation, followed by discussion with retreat co-leaders Jeff Warren and Sebene Selassie.For more information on the next upcoming Meditation Party retreat, including scholarships available for BIPOC participants, visit Omega Institute. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

A Reformed Skeptic Leads A Loving-Kindness Meditation | A Meditation Party Retreat Bonus with Dan Harris

We also talk about: whether it is possible to be a failed meditator; grief versus mourning; and meditation tips for parents.Sebene Selassie is a writer, teacher, and speaker who leads meditation, creativity, and nature-based practices for personal &amp; collective liberation. Using ancient wisdom and modern science mixed with her own relational and relatable style, Sebene helps spiritually curious people explore the profound and sacred truth of belonging. She is trained as a meditation teacher, an integral coach, a practitioner of Indigenous Focusing Oriented Therapy for Complex Trauma (IFOT), and is a licensed hiking guide in New York State. She has taught classes, workshops and retreats online and in person for almost fifteen years. Sebene is a devoted student of mystic traditions, including astrology, and writes the popular newsletter Ancestors to Elements. Her first book, You Belong: A Call for Connection, is published by HarperOne. Jeff Warren is a meditation instructor and writer, known for his dynamic and accessible style of teaching. He is the co-author of The New York Times best-selling Meditation for Fidgety Skeptics, founder of the nonprofit Consciousness Explorers Club, and co-host of the Mind Bod Adventure Pod. Jeff's Do Nothing Project streams for free every Sunday night on YouTube; his guided meditations reach millions of people through the Ten Percent Happier and Calm apps, as well as through his Substack, Home Base. Jeff’s mission is to empower people to care for their mental health, through the realistic, intelligent and sometimes irreverent exploration of meditation and personal growth practices. As someone with both ADHD and bipolar, he is big on destigmatizing mental health issues, and championing a neurodiverse outlook on life and practice.Tascha Schumann is a Buddhist Lama, writer, visual artist, co-host of The Mind Bod Adventure Pod, and Juno-nominated recording artist whose work has been streamed many millions of times around the world.Related Episodes:How to Stay Calm No Matter What’s Happening | Sebene Selassie and Jeff WarrenMeditation Party: The “Sh*t Is Fertilizer” Edition | Sebene Selassie &amp; Jeff WarrenMeditation Party with Sebene Selassie and Jeff Warren: Psychedelics, ADHD, Waking Up From Distraction, and Singing Without Being Self-ConsciousMeditation Party: Magic, Mystery, Intuition, Tattoos, and Non-Efforting | Sebene Selassie and Jeff WarrenSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://happierapp.com/podcast/tph/omega-826See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How to Avoid the Toilet Vortex of Anxiety | Sebene Selassie and Jeff Warren

In which Dan gets candid about a major life struggle, the practical takeaways, and a big new project.In this episode:Dan shares news about what’s next for himHis strategies and lessons from a big career change including how to deal with conflict, anger and insomniaWhat he's learned about the power of self-compassion, the value of failure and how to gain perspective when you need it most If you'd like to be a member of Dan's new community but a subscription isn't affordable for you, write to free@danharris.com, and we'll hook you up, no questions asked.Related Episodes:Your Sleep Questions, Answered | Donn PosnerHow To Sleep Better | Diane MacedoKryptonite for the Inner Critic | Kristin NeffCheck out all the offerings at DanHarris.comFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://happierapp.com/podcast/tph/dan-career-earthquakeAdditional Resources:Download the Happier app today: https://my.happierapp.com/link/downloadSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

I Just Went Through A Career Earthquake. Here’s What I Learned About Anger, Insomnia, And Bouncing Back | Dan Harris

This Stanford psychologist has evidence that being a cynic is bad for your health, and offers a non-corny alternative. Dr. Jamil Zaki is a professor of psychology at Stanford University and the director of the Stanford Social Neuroscience Lab. He’s the author of The War for Kindness: Building Empathy in a Fractured World, and his new book is called Hope for Cynics: The Surprising Science of Human Goodness.In this episode we talk about:What cynicism is, and why it’s so appealingHis own history as a “recovering cynic,”How to know if you yourself are a cynicA step-by-step guide to start developing the “hopeful skeptic” mindsetHow to get better at disagreeing with other people, including some rules of engagementAnd how to encourage kids not to become cynicalRelated Episodes:How (and Why) to Hack Your Empathy | Jamil ZakiReversing the Golden Rule | Jamil ZakiSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://happierapp.com/podcast/tph/jamil-zaki-cynicAdditional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How And Why To Avoid The Siren Call Of Cynicism | Dr. Jamil Zaki

Recorded live at the Omega Institute, Jeff guides us through two different approaches to being attentive to our experience — followed by a discussion with Dan and Sebene.About Jeff Warren:Jeff makes meditation and practice accessible to diverse audiences in order to help people live more fulfilled and connected lives. He’s taught meditation to suspicious journalists, US Army cadets, burned-out caregivers, Arizona cops, formerly-incarcerated youth, virtuoso popstars, distractible teens, and every other conceivable demographic of freethinker, including squirmy six-year old kids.  He tries to do this in a way that’s rigorous and clear and adventurous. You can find out more about him at jeffwarren.org. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Exploring What It Means To “Pay Attention” | A Meditation Party Retreat Bonus With Jeff Warren

We all know that change is inevitable and impermanence is non-negotiable. But somehow it can feel surprising, maybe even wrong, when we personally hit turbulence. The Buddha had a lot to say about this, and so does our guest. Kaira Jewel Lingo is a Dharma teacher who has a lifelong interest in blending spirituality and meditation with social justice. Having grown up in an ecumenical Christian community where families practiced a new kind of monasticism and worked with the poor, at the age of twenty-five she entered a Buddhist monastery in the Plum Village tradition and spent fifteen years living as a nun under the guidance of Zen Master Thich Nhat Hanh. She received Lamp Transmission from Thich Nhat Hanh and became a Zen teacher in 2007, and is also a teacher in the Vipassana Insight lineage through Spirit Rock Meditation Center. Today she sees her work as a continuation of the Engaged Buddhism developed by Thich Nhat Hanh as well as the work of her parents, inspired by their stories and her dad’s work with Martin Luther King Jr. on desegregating the South. In addition to writing We Were Made for These Times: Skilfully Moving through Change, Loss and Disruption, she is also the editor of Thich Nhat Hanh’s Planting Seeds: Practicing Mindfulness with Children. Now based in New York, she teaches and leads retreats internationally, provides spiritual mentoring, and interweaves art, play, nature, racial and earth justice, and embodied mindfulness practice in her teaching. She especially feels called to share the Dharma with Black, Indigenous, and People of Color, as well as activists, educators, youth, artists, and families. Her newest book, co-written with Marisela B. Gomez and Valerie Brown, is  Healing Our Way Home: Black Buddhist Teachings on Ancestors, Joy, and Liberation.In this episode we talk about:waking up to what’s happening right nowtrusting the unknown (easier said than done) A Buddhist list called the five remembrances how gratitude helps us in times of disruptionAnd accepting what is (and why this is different from resignation or passivity)Please note: There are brief mentions of domestic violence, abuse, the suffering of refugees, and war in this episode.Related Episodes:3 Buddhist Strategies for When the News is Overwhelming | Kaira Jewel LingoHow to Keep Your Relationships On the Rails | Kaira Jewel LingoSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.happierapp.com/podcast/tph/kaira-jewel-lingo-390Additional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

A Buddhist Recipe for Handling Turmoil | Kaira Jewel Lingo

Cognitive scientist Maya Shankar talks about how to get comfortable with uncertainty in an ever-changing world. It seems like a design flaw in our species that we live in a world of constant change yet most of us are not comfortable with uncertainty. In this episode, we talk to Maya Shankar about how to get better at dealing with change and to stop seeking what scientists call “cognitive closure.”Shankar is a former Senior Advisor in the Obama White House, where she founded and served as Chair of the White House Behavioral Science Team. She also served as the first Behavioral Science Advisor to the United Nations, and is currently a Senior Director of Behavioral Economics at Google. She is the host of the Pushkin Industries podcast A Slight Change of Plans, which was named Best Show of the Year in 2021 by Apple. In this episode we talk about: Why humans are so uncomfortable with uncertainty and changeWhat a behavioral scientist actually does in the worldWhy even the host of a podcast about change isn’t immune to the uncertainties of life The benefits of cultivating a more malleable sense of selfWhy humans are such bad forecastersThe importance of auditing yourself when you’re undergoing a big changeHow to take advantage of big reset momentsThe concept of cognitive closure and why encouraging an open mind can make us more resilient  Full Shownotes: https://www.tenpercent.com/podcast-episode/maya-shankar-466Where to find Maya Shankar online: Website: mayashankar.comSocial Media:Twitter FacebookInstagramBooks Mentioned:The Language Instinct: How the Mind Creates Language Nudge: Improving Decisions about Health, Wealth, and HappinessStumbling on HappinessAdditional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The Science of Handling Uncertainty | Maya Shankar

This is the first time you’ve ever been here, now. Pascal invites you to discover the vivid and mysterious experience of this new moment.About Pascal Auclair:Pascal Auclair has been immersed in Buddhist practice and study since 1997, sitting retreats in Asia and America with revered monastics and lay teachers. He has been mentored by Joseph Goldstein and Jack Kornfield at the Insight Meditation Society (IMS) in Massachusetts and Spirit Rock Meditation Center in California, where he is now enjoying teaching retreats. Pascal teaches in North America and in Europe. He is a co-founder of True North Insight and one of TNI’s Guiding Teachers.To find this meditation in the Ten Percent Happier app, you can search for “Rediscover the Familiar.”See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Stop Turning The Miraculous Into The Mundane | Bonus Meditation with Pascal Auclair

Cultivating resilience in the face of whatever comes up.Ethan Nichtern is the author of Confidence: Holding Your Seat through Life’s Eight Worldly Winds and several other titles, including the widely acclaimed The Road Home: A Contemporary Exploration of the Buddhist Path. A renowned contemporary Buddhist teacher and the host of The Road Home Podcast, Nichtern has offered meditation and Buddhist psychology classes at conferences, meditation centers, yoga studios, and universities, including Brown, Yale, and NYU. He has been featured by CNN, NPR, the New York Times, Vogue, and Business Insider and has written for the Huffington Post, Beliefnet, Lion’s Roar, Tricycle, Buddhadharma, and more. He lives in Brooklyn. Visit him online at http://www.EthanNichtern.com.In this episode we talk about:Authentic vs performative confidenceThe line between humility and confidenceA Buddhist list called the Eight Worldly WindsA slew of little practices you can do in order to boost your confidence (or resilience or equanimity)The meaning of self-confidence in a tradition that argues the self is an illusionRelated Episodes:A Buddhist Approach to Money Worries | Ethan NichternThe Dharma of the Princess Bride | Ethan NichternHow To Get Ahead At Work, Buddhist-Style | David Nichtern#574. Do You Feel Like an Imposter? | Dr. Valerie Young (Co-Interviewed by Dan's Wife, Bianca!)Sign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://happierapp.com/podcast/tph/ethan-nichtern-819See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

A Buddhist Recipe For Confidence | Ethan Nichtern

Smart and practical strategies for living, in Maria's words, wonder-smitten by reality.Maria Popova thinks and writes about our search for meaning — sometimes through science and philosophy, sometimes through poetry and children's books, always through the lens of wonder. She is the creator of The Marginalian (born in 2006 under the name Brain Pickings), which is included in the Library of Congress permanent digital archive of culturally valuable materials, author of Figuring, and maker of the live show The Universe in Verse — a charitable celebration of the wonder of reality through stories of science winged with poetry, which is now also a book.In this episode we talk about:Wonder as a tool for improving all of your relationshipsThe tyranny of the word shouldHow the hardest thing in life is not getting what you want, it's knowing what you wantWhy she doesn't believe in making meditation a tool, even though she's been practicing for 14 yearsThe illusion of certaintyThe immense value of intellectual humilityStrategies for outgrowing your old habitsHer new book, The Universe in Verse, which is a combination of science and poetryFrom The Marginalian: How to Love the World More: George Saunders on the Courage of UncertaintyRelated Episodes:Bill Hader on Anxiety, Imposter Syndrome, and Leaning Intro DiscomfortThe Science Of Getting Out Of Your Head | Annie Murphy PaulGeorge Saunders on: “Holy Befuddlement” and How to Be Less of a “Turd”The Profound Upside of Self-Diminishment | George SaundersA Radical Approach to Productivity, Self-Compassion Series | Jocelyn K. GleiSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://happierapp.com/podcast/tph/maria-popova-818See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Why Your Brain Turns The Miraculous Into The Mundane—And How To Fix It | Maria Popova

A busy city is an ideal place to cultivate loving-kindness and powerfully connect to those around you while you’re out &amp; about.About Jay Michaelson:Jay Michaelson is a writer &amp; journalist, rabbi &amp; meditation teacher, keynote speaker, and scholar of religion. Jay is the author of ten books, most recently The Secret That Is Not A Secret: Ten Heretical Tales. His 2022 book, The Heresy of Jacob Frank: From Jewish Messianism to Esoteric Myth, won the National Jewish Book Award for scholarship. He holds a JD from Yale, a PhD in Jewish Thought from Hebrew University, and nondenominational rabbinic ordination.To find this meditation in the Ten Percent Happier app, you can search for “Loving-Kindness in the City.”See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How To Be Less Judgmental: An On-The-Go Meditation | Bonus Meditation with Jay Michaelson

There’s a great podcast we want to introduce you to today, hosted by our friend Rachel Martin at NPR. It’s her new show, called Wild Card, which she describes as “part-interview, part-existential game show.” It’s a different way of approaching a celebrity interview, with a special deck of cards that helps shape the conversation. It’s a really fun show, and she talks to some really big names, including David Lynch, LeVar Burton, Issa Rae, and US Poet Laureate Ada Limon. Rachel was also a guest on this very podcast recently, and we had a great conversation and even played a little bit of the card game, so go back in your podcast feed and check that out. You can also listen to it here. The Wild Card episode we’re sharing with you today features Taylor Tomlinson, who has found the kind of success many comedians dream about, with multiple Netflix specials and a late-night hosting gig — After Midnight on CBS. She tells Rachel that part of the secret to her success is fear. They also swap stories about their Christian upbringings, the search for validation and getting things stuck up their noses.So enjoy this episode, and check out Wild Card wherever you find your podcasts. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

From Wild Card with Rachel Martin: Taylor Tomlinson

The radio stalwart addresses life’s biggest questions.Rachel Martin is the co-creator and host of the podcast Wild Card, an interview game show about life's biggest questions. She invites notable guests to play a card game that lets them open up about the memories, insights, and beliefs that have shaped their lives.Martin spent six years as a host of Morning Edition, and was the founding host of NPR's award-winning morning news podcast Up First. She previously hosted Weekend Edition Sunday. She served as National Security Correspondent for NPR, where she covered both defense and intelligence issues, and also worked as a NPR foreign correspondent. Martin also previously served as NPR's religion correspondent. In this episode we talk about:How to survive the newsHow to make a huge career pivotWhat it’s like to become an orphan as an adultInsomnia and meditationHow to decide what matters in your lifeWe play the game Wild Card!We talk about how good we are at being wrongAnd lastly, something light… mortality and the infinite universe.Related Episodes:3 Buddhist Strategies for When the News is Overwhelming | Kaira Jewel LingoHow To Find Meaningful Work in a Rapidly Changing World | Bruce FeilerWhy We Panic: A Journalist Investigates Anxiety, Fear, and How To Deal With It | Matt GutmanSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/rachel-martinSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

NPR’s Rachel Martin On: Surviving The News, Making A Huge Career Pivot, And Hosting A Metaphysical Game Show

Lessons learned from the psychiatric hospitalWe’ve got a fascinating and very personal discussion today about the often very painful gap between the way you feel on the inside and the way the world perceives you. We also cover the urgency and difficulty of sitting with your own discomfort. Anna Marie Tendler is an artist and writer. She is also the author of a new memoir called ‘Men Have Called Her Crazy’. In this episode we talk about:The circumstances of her checking into a psychiatric hospital in 2021The difference between our interior emotions and our exterior selvesThe help she found through Dialectical Behavior Therapy – DBTWe dive into a very specific theme of the book – and its title – the insidious ways in which men have impacted her life. And lastly, how she found a way to sit with discomfort and pain, while showing up in the world authentically to herself.Related Episodes:#510. Me, a Love Story: How Being OK With Yourself Makes You Better at Everything | Sharon SalzbergThe Science Of Speaking Up For Yourself | Elaine Lin Hering (Co-interviewed by Dan's wife Bianca!)Sign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/anna-marie-tendlerSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The Gulf Between Your Internal Life And How The World Sees You | Anna Marie Tendler

Dan dweebs out with a dad rock icon.Jeff Tweedy is the lead singer and songwriter of the Grammy award winning rock band, Wilco. The band have put out 13 albums… and shortly after this interview was conducted, the band put out a new EP. Jeff has released two solo albums and has written three books, including his latest, which is called World Within A Song: Music That Changed My Life And Life That Changed My Music.This interview is part of an occasional series we do called Boldface, where we talk to well known people who are willing to go there. We’ve already dropped two Boldface episodes this week: the rapper and author Common and the actress, activist and author Goldie Hawn.Sign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://happierapp.com/podcast/tph/jeff-tweedy-813Additional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Jeff Tweedy (From Wilco) On: Music As A Lifeline, Shame, Schadenfreude, And Freaking Out On Weed

This multi-hyphenate opens up about his four pillars of health and successCommon is an Oscar, Golden Globe, Emmy, and Grammy Award–winning music artist. He is an actor and producer, and has appeared in numerous critically acclaimed films, as well as hit TV series. He is the author of One Day It’ll All Make Sense and Let Love Have the Last Word, which were both New York Times bestsellers. He was raised in Chicago and currently resides in Brooklyn.In this episode we talk about:Common’s relationship with self esteem growing up, and where he eventually found his own self worth.What it’s like dealing with rejection as an artistHis book ‘And Then We Rise’The four different wellness pillars in his book; food, the body, the mind, and the soulThe positive impact that therapy has had on his lifeWhat his meditation practice looks likeThe evolution of vulnerability in hip hopThe evolution of vulnerability in his lifeAnd his relationship with spiritualityRelated Episodes:Rewire How You Talk To Yourself | Ofosu Jones-Quartey#597. Mike D On: The Value of Failure, the Addictive Power of Adrenaline, and How a Beastie Boy Got Into Lovingkindness#311 Karamo: How To Actually Do Self-LoveSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/commonSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

A Candid Conversation With The Rapper Common On: Self-Worth, Fitness, Trauma, And The Evolution Of Vulnerability In Hip-Hop

Don’t be fooled by the bubbly public persona.Goldie Hawn is an Academy Award winning actress, producer, director, and best-selling author. She’s written two best-selling books, a memoir called A Lotus Grows in the Mud and then, more recently, 10 Mindful Minutes, which is for kids and parents. She is also the Founder of MindUP, a charity that equips children with mental fitness.In this episode we talk about:How she got interested in meditation — a story that, like Dan’s, involves panic attacksThe power of curiosity What she means when she talks about GodWhat it means to take a “brain break”Why jealousy has never really been part of her repertoireAnd how to make a romantic relationship last.Related Episodes:How To Live A Happier Life | The Dalai Lama &amp; Dr. Richard DavidsonSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/goldie-hawnAdditional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Goldie Hawn On: “Brain Breaks,” Curiosity, And How To Make A Romantic Relationship Last For 30 Years

Our inner critics are sticky and painful. Practice radical kindness and self-compassion to reprogram harmful self-talk habits.About La Sarmiento:La Sarmiento (they/them) is a mentor for the MIndfulness Meditation Teacher Certification Program (MMTCP) and a teacher with Banyan. They have taught meditation retreats for BIPOC, LGBTQIA+, Teens, and Young Adults, and everyone in-between around the United States since 2010 and are a 2012 graduate of the Spirit Rock Community Dharma Leader Training. To find this meditation in the Ten Percent Happier app, you can search for “When Your Inner Critic Is Unrelenting.”See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Radical Disarmament For Your Inner Critic | Bonus Meditation with La Sarmiento

A personal program for working with election-induced anxiety. We’re dropping a special/experimental pod today, because we know a lot of you are freaking out about the election — so Dan’s going to talk through some strategies he is personally using to keep it together during this turbulent time. Additional Resources: Podcast episode with Bill Doherty (Braver Angels)Feedback form: let us know what you think!Sign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/dan-harris-electionAdditional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Eight Things I’m Doing To Stay Sane During Election Season | Dan Harris

Cara Lai has worked as an artist, wilderness guide, social worker, and therapist before becoming a full time meditation teacher. She teaches teens and adults at Spirit Rock, Insight Meditation Society, and Ten Percent Happier.To find out more about what Cara does, you can go to her website, www.caralai.org – where she’s got some online meditation classes, including one called Meditate Your Face Off. She also has a monthly class for parents, co-led by Ofosu Jones-Quartey and Jess Morey, both of whom have been heard on this podcast. Speaking of podcasts, Cara also co-hosts a podcast called Adventures in Meditating (For Parents), along with Jess Morey and Jon Roberts.Cara will also be a core teacher for a 14-week residential semester program for youth ages 18-32 this Fall in Marlboro VT. The program is called the Contemplative Semester, and there are many folks who will be teaching who have been in the TPH orbit, including Joseph Goldstein, Sharon Salzberg, Jessica Morey, Kaira Jewel Lingo, and more. You can find more info at www.contemplativesemester.orgRelated Episodes:The Upside of Desire | Cara Lai Can You Get Fit Without Self-Loathing? | Cara Lai Sign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/cara-lai-808See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

What It’s Like To Do A Year-Long Silent Meditation Retreat—By Yourself | Cara Lai

A Harvard professor on how to elevate everyday activities in order to lift your mood, improve your relationships and rise to new challenges.Michael Norton is the Harold M. Brierley Professor of Business Administration at the Harvard Business School. He has studied human behavior as it relates to love and inequality, time and money, and happiness and grief. He is the author of The Ritual Effect: From Habit to Ritual, Harness the Surprising Power of Everyday Actions. In this episode we talk about: The difference between habits and ritualsHow rituals impact various spheres of life, including creativity, grief and politics - and how not all rituals are beneficial how to transform your everyday activities into rituals and how they can inject meaning into your life and give a boost to your relationshipsHow to introduce rituals into your workplace without falling back on cliché (like trust falls)Related Episodes:What Science Says About Money and Happiness | Elizabeth Dunn — Ten Percent Happier How to Benefit From Religion, Even as a Nonbeliever | David DeSteno — Ten Percent HappierHow to Change Your Habits | Katy Milkman — Ten Percent Happier   Sign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/michael-norton/Additional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How Turning Habits Into Rituals Can Help You At Home, At Work, And When You’re Anxious | Michael Norton

When you’re spiraling with intense emotions, here’s a practice to help pick you up off the bathroom floor. 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.To find this meditation in the Ten Percent Happier app, you can search for “Meltdown.”See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

A Meditation For When You’re Melting Down | Bonus Meditation with Sebene Selassie

The two practices that helped turn this self described scowling, sarcastic skeptic into an expert meditatorSince 1999, Devin Berry has been a dedicated meditation practitioner, his practice is deeply rooted in the metta and vipassana teachings of the Insight Meditation tradition. He spent nearly five years in silent, intensive retreats, cultivating his practice and understanding. Devin is deeply committed to the personal and collective liberation of marginalized communities, believing that integrating reflection and insight leads to clarity and wisdom, which in turn fosters wise action.Devin is a dharma teacher at Spirit Rock and the Insight Meditation Society (IMS), where he serves as a guiding teacher. He also shares his teachings through Sounds True and at various sanghas and centers across the country.In this episode we talk about:Why mindfulness alone is not enoughHow metta is part of four related mental skills, called the brahma viharas—and how to practice thoseThe story of how and why the Buddha invented the Metta practice.The role and practice of Dana – generosity.Devin’s year long Metta/Dana experiment And lastly, how these practices can help us on and off the cushionRelated Episodes:Sharon Salzberg Takes on the Cliches: Authenticity, Love, and Being Your Own BFFMike D On: The Value of Failure, the Addictive Power of Adrenaline, and How a Beastie Boy Got Into LovingkindnessEverything You Wanted To Know About Meditation Retreats But Were Afraid To Ask | Spring Washam (And Dan’s Close Friend, Zev Borow)Sign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/devin-berrySee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

A Buddhist Antidote To Fear And Anxiety | Devin Berry

Our guest today is James R. Doty, a neurosurgeon who has just written a whole book about the science of manifestation – although, as you’ll hear him admit, there’s very little ‘magic’ involved in his process. James R. Doty, M.D. is a Stanford neurosurgeon, neuroscientist, compassion researcher, inventor, entrepreneur, author and philanthropist. He’s the founder and director of the Center for Compassion and Altruism Research and Education (CCARE) at Stanford University. In this episode we talk about:Doty’s six steps to manifestHis very interesting backstoryThe art and science of intention setting and the role of our neural pathways.How caring can ignite our Parasympathetic nervous system, which in turn can help us manifest betterPractical tips for embedding an intention into our subconscious.The keys to understanding what we want vs. what we needAnd how to ‘alert the bloodhound’ to harness the full power of your mindRelated Episodes:#388. The Science of Training Your Attention | Dr. Amishi JhaThe Art and Science of Compassion: Thupten Jinpa#425. Compassion Is the Ultimate Tool for the Truly Ambitious | Paul GilbertSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/james-dotySee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The Science Of Manifestation: Can This Stanford Neuroscientist Convince A Skeptical Dan To Give It A Shot? | Dr. James R. Doty

Watching things come and go helps weaken obsessive cravings both in meditation and in our lives.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 “Going Deeper: Seeing Change.”See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Relaxed, Not Casual | Bonus Meditation with Joseph Goldstein

We're introducing you to the Ted Talks Daily podcast, with an episode featuring our own Dan Harris. Here's his TED Talk, "The Benefits Of Not Being A Jerk To Yourself."After over two decades as an anchor for ABC News, an on-air panic attack sent Dan Harris's life in a new direction: he became a dedicated meditator and, to some, even a guru. But then an anonymous survey of his family, friends and colleagues turned up some brutal feedback -- he was still kind of a jerk. In a wise, funny talk, he shares his years-long quest to improve his relationships with everyone (starting with himself) and explains the science behind loving-kindness meditation, and how it can boost your resiliency, quiet your inner critic and simply make you more pleasant to be around.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

From Ted Talks Daily: The Benefits Of Not Being A Jerk To Yourself

Loch Kelly is an author, psychotherapist, and nondual meditation teacher. Loch has Master’s Degrees from both Columbia University and Union Theological Seminary. He has his own app, called Mindful Glimpses. Loch is also a very popular teacher on the Waking Up app, run by friend of show, Sam Harris.Free 30 days of the Waking Up meditation app: https://www.wakingup.com/tenpercent Free training and guided meditation pack from Loch Kelly: https://lochkelly.org/cycle-of-dissatisfaction Related Episodes:Sam Harris on: Vipassana vs. Dzogchen, Looking for the Looker, and Psychic PowersSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://wwwdww.tenpercent.com/tph/podcast-episode/loch-kellySee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Mindfulness Without All The Effort | Loch Kelly (Co-Interviewed By Matt Harris)

A neuroscientist’s strategies to help you remember what really matters, and how mood, multitasking and other people can impact our memoriesCharan Ranganath is a professor at the Center for Neuroscience and Department of Psychology and director of the Dynamic Memory Lab at the University of California at Davis.  He is the author of the New York Times bestselling book Why We Remember: Unlocking Memory’s Power to Hold on to What Matters. In this episode we talk about:The different kinds of memory that help us function day to dayThe impact mood has on memories - not just making them, but recalling themWhy forgetting is not only useful but essential - even if it doesn’t always feel like itPractical tips to help us remember better, including distinctiveness, meaning &amp; organization, planting cues, and chunkingWhy making errors is actually one of the best things you can do for learning and memory  Related Episodes:How To Prevent Dementia | Lisa Genova — Ten Percent HappierHow to Actually Be Present | Matthew Brensilver — Ten Percent Happier  Sign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/charan-ranganath/See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The Science Of Memory: How To Get Better At Remembering And Be Okay With Forgetting | Charan Ranganath

Strengthen your ability to know the difference between fact and fiction by using sound to harness a foundational anxiety-taming skill.About Leslie Booker:Booker brings her heart and wisdom to the intersection of Dharma, Embodied Wisdom, and Liberation. Using this framework, she supports folks in creating a culture of belonging through her teaching and writing on changing the paradigm of self and community care. She shares her offering widely as a university lecturer, public speaker, and Buddhist philosophy and meditation teacher. She currently lives in Philadelphia with her partner and pup and is the Co-Guiding Teacher of New York Insight.To find this meditation in the Ten Percent Happier app, you can search for “Return to Reality.”See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Just Because You Think It, Doesn’t Make It True | Bonus Meditation with Leslie Booker

Reverend Benjamin Perry, is the author of Cry, Baby: Why Our Tears Matter. He’s the editorial director at Garrett Seminary, Consulting Minister for Public Theology at Middle Church, and editor of the Queer Faith photojournalism series. He has a masters in divinity from Union Theological Seminary. In this episode we talk about:Why Doty got interested in this subject, and the rather extraordinary exercise he put himself throughThe gender differences on this issueHow vulnerability can be misused or weaponizedThe issue of interpersonal relationships when it comes to tears (Bianca and Dan delve into this in regards to their relationship)How we replay childhood patterns in grownup relationshipsThe deep connection between crying and shameThe messages we share with our children about cryingHow we can reconnect to the emotional parts of ourselvesRelated Episodes:#361 Why Men Armor Up | Daniel Ellenberg#441. A Thing Most Men Won't Talk AboutVulnerability: The Key to Courage | Brene BrownThe Science Of Speaking Up For Yourself | Elaine Lin Hering (Co-interviewed by Dan's wife Bianca!)Sign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/benjamin-perrySee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The Science Of Crying: Evolutionary Roots, Benefits, And Why So Many Of Us Are Uncomfortable With It | Benjamin Perry (Co-hosted By Dr. Bianca Harris)

Learning how to thrive with enough.Michael Easter is the New York Times bestselling author of Scarcity Brain and The Comfort Crisis. He travels the world to uncover practical ideas that help people live healthier, happier, and more remarkable lives. His ideas have been adopted by institutions ranging from the military to professional sports teams to Fortune 500 companies. He also shares his ideas on his popular newsletter, 2% with Michael Easter. In this episode we talk about:The evolutionary roots of overconsumptionThe challenges of having an ancient brains in a modern worldThe Scarcity mindset vs. the abundance mindsetUnderstanding what Michael calls the “scarcity loop” – and how to apply it to daily lifeTactical ways to work with habits and cravings Understanding the scarcity loop, how it hooks us, and then how you can unhook using that same loopAnd How’s Michael’s life changed after researching this bookToward the end, we talk about Michael’s previous book, the comfort crisis—and some Practical steps for embracing discomfortRelated Episodes:The Anti-Diet | Evelyn TriboleAbby Wambach On: Grief, Addiction, And Moving From External To Internal ValidationGlennon Doyle is Rethinking Her Relationship to Social Media, Hustle Culture, Intuition, Her Body, and Her ParentsSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/michael-easterSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Why You Always Want More, And How To Fix It | Michael Easter

Learn to connect with the true home of strength, wisdom, and clarity inside of yourself, a place of safety that no one can take away.About Kaira Jewel Lingo:At the age of twenty-five, Kaira Jewel Lingo entered a Buddhist monastery in the Plum Village tradition and spent fifteen years living as a nun under the guidance of Zen Master Thich Nhat Hanh. Now based in New York, she sees her work as a continuation of Engaged Buddhism as well as the work of her parents, inspired by their stories and her dad’s work with Martin Luther King Jr. on desegregating the South. The author of We Were Made for These Times: Ten Lessons on Moving through Change, Loss and Disruption, Kaira Jewel especially feels called to share mindfulness and meditation with Black, Indigenous, and People of Color, as well as activists, educators, youth, artists, and families.To find this meditation in the Ten Percent Happier app, you can search for “Deeply Accepting Yourself.”See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Arrival | Bonus Meditation with Kaira Jewel Lingo

On hitting Rock Bottom, de-armoring, and worthiness.Jada Pinkett Smith is a multifaceted artist whose career spans over 30 years. Raised in Baltimore, she studied dance and theater at the Baltimore School for the Arts before moving to Los Angeles to pursue acting. Her breakthrough came in with the NBC series A Different World, followed by her first feature film, Menace II Society. From there, Pinkett Smith became a global star, appearing in numerous films like The Nutty Professor, Set It Off, The Matrix franchise and the comedic hit Girls Trip.In addition to her acting work, Pinkett Smith has also executive produced projects such as Karate Kid, Free Angela and All Political Prisoners, The Queen Latifah Show, Red Table Talk, Red Table Talk: The Estefans, as well as Queen Cleopatra and Queen Njinga for Netflix. She expanded her skills further as the host of the Emmy award-winning talk show, Red Table Talk, where she engages in multigenerational discussions about social and cultural issues with her daughter, Willow Smith, and mother, Adrienne Banfield-Norris. She is now heading out on a worldwide book tour to promote her memoir, Worthy (a NYT Bestseller).Related Episodes:Non-Negotiables PlaylistSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/jadaSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The Things Nobody’s Talking To Jada Pinkett Smith About

The Queen of Drag discusses his new memoir, The House of Hidden Meanings, and makes Dan play an R-rated game.RuPaul Charles became famous in 1993 with the song “Supermodel.” Since then, he’s put out 18 albums, he’s been in more than 50 films and TV shows, including his global hit, “RuPaul’s Drag Race.” He’s put out four books, including his latest, the number one New York Times best seller The House of Hidden Meanings. He’s won fourteen Primetime Emmy Awards, and he won a Tony in 2022 for producing the Broadway show A Strange Loop. In this episode we talk about:His daily spiritual practicesTalking to his inner childThe challenging family he grew up inHis incredible business idea for a daytime disco for the over-40 setHis definition of wealth, and why he says he’s always been rich, even when he had no moneyAnd he ropes Dan into a game of Dirty Charades – which gets a little spicy, so heads-up if you’re listening with kids around or have sensitive earsOther resources mentioned: RuPaul’s Allstora book shop and book clubToxic Parents: Overcoming Their Hurtful Legacy and Reclaiming Your Life by Dr. Susan Forward with Craig BuckRelated Episodes:A Star, Utterly Unguarded | Brett EldredgeHow to Deal With Emotionally Immature People (Including Maybe Your Own Parents) | Lindsay C. GibsonThere’s No Part Of Your Life You Can’t Make More Awesome | Jeff WarrenSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/rupaul-2024See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

RuPaul On: Surviving Your Family, Overcoming Addiction, And How To Have Fun (Including “Dirty Charades”)

Plus her definition of the oft-dismissed yet game-changing notion of self-love.We caught up with Abby Wambach at a really interesting time. She’s experiencing grief, for reasons we’ll let her explain. And for the first time in her life, she’s grieving while sober—which, in itself, is an interesting story, which she will also tell.As you know, we only talk to famous people on this show if they’re willing to really go deep. And it’s why we call this recurring series Boldface. And Abby is bolder than most.We also talk about: moving from external to internal validation, her definition of self-love (a concept in which Dan have a lot of interest, because it’s both cheesy and life-changing), the one question that changed her life, how every experience can turn into something positive, and on a related note, why getting arrested for drunk driving was one of the best things that ever happened to her.Abby Wambach is a two-time Olympic gold medalist, FIFA World Cup Champion, and six-time winner of the U.S. Soccer Athlete of the Year award. She is the author of the #1 New York Times bestseller Wolfpack. And, together with her wife Glennon Doyle and sister Amanda Doyle, co-hosts the award-winning, critically acclaimed We Can Do Hard Things podcast. Related Episodes:Doing "The Work," Byron KatieGlennon Doyle is Rethinking Her Relationship to Social Media, Hustle Culture, Intuition, Her Body, and Her ParentsSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/abby-wambachSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Abby Wambach On: Grief, Addiction, And Moving From External To Internal Validation

When the world feels like a dumpster fire, it helps to remember that your contributions to improve things matter—even the small ones.About Matthew Hepburn:Matthew is a meditation and dharma teacher with more than a decade of teaching experience and a passion for getting real about what it means to live well. He emphasizes humor, technique, and authentic kindness as a means to free the mind up from unnecessary struggle and leave a healthier impact on the world. Beyond Ten Percent Happier, Matthew has taught in prisons, schools, corporate events and continues to teach across North America in Buddhist centers offering intensive silent retreats and dharma for urban daily life. To find this meditation in the Ten Percent Happier app, you can search for “Celebrate Small Wins.”See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Small Wins | Bonus Meditation with Matthew Hepburn

Emotionally immature people can wreck your life. One of our most popular guests returns to teach you how to make sure they don't.Description: Our relationships are the most important variable in our health and happiness, but they may also be the most difficult. This is especially true when those closest to us turn out to be emotionally immature people.Lindsay C. Gibson is a clinical psychologist and bestselling author who specializes in helping people identify and deal with emotionally immature people, or EIP’s. Her first appearance on our show was one of our most popular episodes of 2022. Now she’s back to offer concrete strategies for handling the EIP’s in your life, wherever you may find them. Her new book is called Disentangling from Emotionally Immature People.In this episode we talk about:A primer on the cardinal characteristics of emotionally immature people (EIP’s), how to spot them, and why you might want toWhat Lindsay means by “disentangling” from EIP’s, and how to do itWhat often happens to your own sense of self when you’re in relationship (or even just in conversation) with an EIP How to interact with an EIP How to prevent brain scramble when you’re talking with someone who isn’t making any attempt to understand what you’re saying  How she reacts when she comes across EIP’s in her everyday lifeWhether it’s possible to have some immature characteristics without being an EIPHandling your own emotionally immature tendencies  Whether or not EIP’s can changeThe limits of estrangementWhy she encourages “alternatives to forgiveness”Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/lindsay-gibson-791Book Mentioned:Disentangling from Emotionally Immature PeopleOther Resources Mentioned:Lindsay’s first appearance on the Ten Percent Happier PodcastAdditional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How to Disentangle from Toxic People | Lindsay C. Gibson

Today’s guest, Dr. Lindsay C. Gibson, gives advice for dealing with emotionally immature people— whether they are your parents, boss, spouse or childhood friend, she offers practical tools to help navigate these difficult relationships. Description: Emotionally immature people (EIP’s) are hard to avoid and most of us, if not all of us, have to deal with them at some point in our lives. These interactions can range from mildly annoying to genuinely traumatic, especially if the emotionally immature people in question are our own parents, which is true for an awful lot of us.Today’s guest, clinical psychologist Lindsay C. Gibson, gives advice for dealing with emotionally immature people, whether they’re your parents or not. She has written a sleeper hit book on the subject called, Adult Children of Emotionally Immature Parents: How to Heal from Distant, Rejecting, or Self-Involved Parents. In this episode we talk about:The signs of emotional immaturityWhether or not I’m emotionally immatureWhat happens to children who are raised by emotionally immature parents, including their signature coping strategiesWhy adult children of EIP’s turn to healing fantasies, and how to let them goHow to cope with emotionally immature parents as an adultWhat role compassion should and should not play in your relationship with EIP’sHow to healFull Shownotes: https://www.tenpercent.com/podcast-episode/lindsay-gibson-2022-rerunBooks Mentioned:Adult Children of Emotionally Immature Parents: How to Heal from Distant, Rejecting, or Self-Involved ParentsWho You Were Meant to Be: A Guide to Rediscovering Your Life's PurposeRecovering from Emotionally Immature Parents: Practical Tools to Establish Boundaries and Reclaim Your Emotional AutonomySelf-Care for Adult Children of Emotionally Immature Parents: Honor Your Emotions, Nurture Your Self, and Live with ConfidenceDisentangling from Emotionally Immature People: Avoid Emotional Traps, Stand Up for Your Self, and Transform Your Relationships as an Adult Child of Emotionally Immature Parents Other Resources Mentioned:Lisa Feldman BarrettAdditional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How to Deal With Emotionally Immature People (Including Maybe Your Own Parents) | Lindsay C. Gibson

To find some mental stability, start with physical stability.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.To find this meditation in the Ten Percent Happier app, you can search for “Ground Hope In Your Body.”See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

An Always-Available Source Of Stability | Bonus Meditation with Oren Jay Sofer

A self-described “silly man” tells us about what’s really important in life. Ted Danson has an acting career spanning over four decades. He rose to prominence in the 1980s with his iconic portrayal of Sam Malone in the long-running sitcom "Cheers," earning him critical acclaim and multiple awards. Danson's charisma and acting prowess have since led him to a myriad of diverse roles, including his Emmy-nominated performances in "Damages" and "Fargo." Most recently, he starred in the existential comedy “The Good Place.” Beyond his acting career, Danson is also celebrated for his environmental activism and philanthropy, demonstrating a commitment to making a positive impact beyond the screen. His next venture? A podcast with his old “Cheers” buddy, Woody Harrelson.In this episode we talk about:meditationmarriagehypochondriagriefwhat he means when he calls himself a joy junkiewhat he learned from being on the TV show “The Good Place”and that time he did shrooms with his fellow cast members on “Cheers”Sign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/ted-dansonAdditional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ted Danson On: Meditation, Marriage, Grief, Joy, And Doing Shrooms With The Cast Of “Cheers”

Practical tips to stop judging yourself, chill out about exercise, and start taking better care of your body – from a Buddhist teacher who learned the hard way.Description: It’s an urgent question for so many of us: Can we exercise, can we take care of our bodies, without being driven by shame, self-loathing, or noxious comparison to other people?Our guest today has a unique perspective on this. Cara Lai is a former social worker and psychotherapist who is now a Buddhist teacher. She also used to be a marathoner. But in the last few years, her body has undergone some radical changes, leading her to some hard-won, fascinating, and deeply useful insights about how to strike the balance between taking care of your body and staying sane.In this episode we talk about:Practices for that moment when you’re getting out of the shower, see yourself in the mirror, and engage in a festival of self-judgmentThe surprising things that happened when Cara was forced to stop exercisingA counterintuitive mindfulness practice suggestion for those with exercise routinesWhen and why you should purposely do things you know are bad for youWhy we often resist ‘being in our bodies,’ why that’s OK, and how to lower the bar on this contemplative cliché–without giving it upA body-related Buddhist practice she finds to be totally not usefulFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/cara-lai-787Other Resources Mentioned:The Upside of Desire | Cara LaiThe Anti-Diet | Evelyn TriboleAdditional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Can You Get Fit Without Self-Loathing? | Cara Lai

What if one of the often overlooked keys to being productive is being lazy? That’s the case you will hear made today by Brother Pháp Hữu, a very impressive young zen Buddhist monk.Brother Pháp Hữu is a senior Dharma teacher in Thich Nhat Hanh’s International Plum Village Community and abbot of Upper Hamlet, the monks’ community in Plum Village Monastery, a practice center founded by Thich Nhat Hanh in southwest France. Born in Vietnam, he emigrated to Canada as a child. He began training with Thich Nhat Hanh at the age of thirteen when he first entered the monastery to become a monk. Thich Nhat Hanh gave him the name Chân Pháp Hữu, which means “True Dharma Friend.” For more than ten years, he accompanied Thich Nhat Hanh on his international teaching tours as his attendant and assistant. Today, Brother Pháp Hữu is deeply committed to building community and continuing Thich Nhat Hanh’s legacy, bringing his teachings in particular to businesspeople, families, and young adults. Brother Phap Huu is passionate about basketball, music, and developing new approaches to teamwork, leadership, mentoring and coaching, and is a beloved co-host—with journalist, leadership coach, and workshop facilitator Jo Confino--of the Plum Village podcast, The Way Out is In.In this episode we talk about:The origin and purpose of something called Lazy DayWhat doing nothing looks like in practicalityWhy doing nothing is so hard for peopleHow you can integrate the wisdom of lazy days into your life, even if you can’t carve out a whole dayHow laziness in and of itself can be productive and how it allows for a re-examination of our own happiness.And The geopolitical case for being vs. doingRelated Episodes:The Buddha’s 8-Part Manual for a Good Life | Brother Pháp DungHow to Suffer Well | Brother Pháp DungThis Episode Will Make You Stronger | Sister Dang NghiemSix Buddhist Strategies for Getting Along Better with Everyone | Sister True Dedication3 Buddhist Strategies for When the News is Overwhelming | Kaira Jewel LingoA Buddhist Recipe for Handling Turmoil | Kaira Jewel LingoSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/br-phap-huuAdditional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The Buddhist Case For Laziness (And How It Can Make You More Productive) | Brother Chân Pháp Hữu

While we may want to conquer physical pain, it’s actually observing the sensations and knowing when to take a break that’s the key to relief.About Sharon Salzberg:Sharon Salzberg is a meditation pioneer, world-renowned teacher, and New York Times bestselling author. She is among the first to bring mindfulness &amp; lovingkindness meditation to mainstream American culture fifty years ago, inspiring generations of meditation teachers and wellness influencers.A co-founder of The Insight Meditation Society in Barre, MA, Sharon is the author of thirteen books, including the New York Times bestseller, Real Happiness, now in its second edition, and her seminal work, Lovingkindess.In 2023, Sharon released two new books: Real Life, available from Flatiron Books, and Finding Your Way, a small gift book from Workman.To find this meditation in the Ten Percent Happier app, you can search for “When Your Body Hurts.”See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Pain Is Inevitable. Suffering Is Optional. Here’s How To Draw The Line. | Bonus Meditation with Sharon Salzberg

On this show, we talk a lot about ways to stop the interpersonal and intrapersonal violence of obsessing about thinness. Today’s episode, though, is a bit of a departure… because this whole dynamic and debate has been deeply disrupted by the advent of Ozempic and other new weight loss drugs, which are technically called GLP1s. This is a controversial and touchy subject, to say the least. Journalist and best-selling author Johann Hari discusses his latest book Magic Pill: The Extraordinary Benefits and Disturbing Risks of the New Weight-Loss Drugs. He believes drugs like Ozempic are the equivalent of the invention of the iPhone – and will impact all of our lives, whether we like it or not, and whether we take them or not. And in Magic Pill, Hari – who somewhat ambivalently takes Ozempic himself – marinates in the complexity of all of this. This is Hari’s third time on the show. He has come on before to discuss his books on distraction and depression—entitled Stolen Focus and Lost Connections.This is the latest episode of our Get Fit Sanely series. This is the third time we’ve done Get Fit Sanely, and in this go-round, we’ll be covering longevity, exercise, and the Buddhist case for laziness. Related Episodes:Get Fit Sanely PlaylistWhy You Can't Pay Attention - And How to Think About It | Johann HariFighting Depression with Social Connection | Johann HariSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/johann-hari-2024See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Weighing The Extraordinary Benefits And Disturbing Risks Of The New Weight Loss Drugs | Johann Hari

Five takeaways from a year's reporting on fitness, and why this journalist says it's time to go easier on yourself.Shannon Palus is a features editor at Slate covering heath, science, and human interest. In 2023, she edited Slate's year-long fitness column, Good Fit, about exercise. Her writing has also appeared in the New York Times' Wirecutter, Scientific American, and the Atlantic. In this episode we talk about:How this conversation changed the way Dan thinks about exerciseWhy you shouldn’t drive yourself crazy following the latest trends about health and fitnessWhy tracking your workouts isn’t always helpful - and remembering that there is always the option to “go slow.” The importance of remembering that exercise is not one-size-fits-all Related Episodes:Can You Get Fit Without Self-Loathing? | Cara Lai — Ten Percent Happier How to Stop Obsessing Over Your Body and Eat Sanely in a Toxic Culture | Virginia Sole-Smith — Ten Percent Happier Sign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/shannon-palusAdditional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The Last Podcast You Ever Need To Hear About Exercise | Shannon Palus

After an intense day, try this simple meditation to decompress and de-stress by getting comfy and putting your feet up.About Jeff Warren:Jeff is an incredibly gifted meditation teacher. He's trained in multiple traditions, including with renowned teacher Shinzen Young. Jeff is the co-author of NY Times Bestseller "Meditation for Fidgety Skeptics," 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 “End of Day Decompress: The Porch Sit.”See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The Ultimate Relaxation Meditation | Bonus Meditation with Jeff Warren

How to overcome inertia and research-backed plans that actually work.Dr. Gary G. Bennett is Dean of the Trinity College of Arts &amp; Sciences at Duke University. He is also a professor of psychology &amp; neuroscience, global health, medicine, and nursing, and is the founding director of the Duke Digital Health Science Center. He has authored nearly 200 scientific papers and is a past president of the Society of Behavioral Medicine.T. Morgan Dixon is the co-founder and CEO of Girl Trek, the largest health movement in America for Black women– with over one million members. Also check out Jeffrey Walker’s podcast, System Catalysts, where they did an episode on Morgan and Dr. Bennett.This is the latest episode of our Get Fit Sanely series. This is the third time we’ve done Get Fit Sanely, and in this go-round, we’ll be covering not only longevity but also ozempic, exercise, and the Buddhist case for laziness. Related Episodes:Get Fit Sanely PlaylistThe Dharma of Harriett Tubman | Spring Washam Sign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/dixon-bennettSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The Science Of Motivation: How To Make Habits That Actually Stick | T. Morgan Dixon and Dr. Gary Bennett

Insights from the places on the planet where people apparently live the longest and healthiest lives.Dan Buettner is an explorer, National Geographic Fellow, and journalist. He has written a series of bestselling books, including The Blue Zones of Happiness and The Blue Zones Kitchen: 100 Recipes for Living to 100. He is also the host of the Netflix show, Live to 100: Secrets of the Blue Zones.This is the kickoff official interview of our Get Fit Sanely series. (If you missed it, go back and check out the informal chat I posted on Friday with lead producer, DJ Cashmere). This is the third time we’ve done Get Fit Sanely, and in this go-round, we’ll be covering not only longevity but also ozempic, exercise, and the Buddhist case for laziness. In this episode we talk about:The origin story of the Blue ZonesThe nine common denominators, or Power Nine, to longevity.The surprising information about much maligned foods such as pasta and breadWhy trying to pursue good health can actually work against youWhy the single most important factor in longevity isn’t advertised on instagram Tips for integrating Blue Zones wisdom into your daily life, including designing a life where you move more naturallyAnd some of the critiques and controversies surrounding his workRelated Episodes:Get Fit Sanely PlaylistSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/dan-buettnerSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Longevity Secrets (And Controversies) From The Blue Zones | Dan Buettner

Mindful movement is an excellent way to integrate and even invigorate mindfulness while cultivating the power of curious awareness.About Dawn Mauricio:Dawn Mauricio discovered the practices of Buddhist meditation in 2005, and from then on, did what any well-intentioned perfectionist would do — plunge in head first! Since then, she's graduated from several teaching programs, including Spirit Rock's four-year Teacher Training. Her teaching style is playful, dynamic, and heartfelt, and she teaches extensively in her home-country of Canada, as well as the US, to teens, people of color, and folks of all backgrounds.To find this meditation in the Ten Percent Happier app, you can search for “Gentle Mindful Movement.”See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

You Don’t Have To Sit Still To Meditate | Bonus Meditation with Dawn Mauricio

How to pursue fitness without succumbing to the “subtle aggression of self-improvement.”The kickoff episode for the latest installment of an occasional series we do here on the show, called Get Fit Sanely (listen to past – and future – episodes here). In this candid conversation, managing producer DJ Cashmere talks with Dan about how they manage their mindsets on these issues, and how the interviews we’re doing on the subject have and have not impacted them. We’ll also preview the guests for this fresh round of Get Fit Sanely, where we cover longevity, Ozempic (and related weight loss drugs), the latest science on exercise, and the Buddhist case for laziness.The cost of getting lean infographic. Related Episodes:Get Fit Sanely PlaylistThe Science of Self-Compassion | Serena ChenThe Anti-Diet | Evelyn Tribole3 Buddhist Strategies for When the News is Overwhelming | Kaira Jewel LingoSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/dj-cashmere-778See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Our Top Takeaways From A Year Of Trying To Get Fit Sanely | Behind The Scenes with 10% Producer DJ Cashmere

Using your senses to reduce overthinking, turn down the voice in your head, and get out of what these scientists call "the house of habit."Dr. Zindel Segal is Distinguished Professor of Psychology in Mood Disorders at the University of Toronto Scarborough and a cofounder of Mindfulness-Based Cognitive Therapy.  Professor Norman Farb, PhD, is an Associate Professor of Psychology at the University of Toronto Mississauga, where he directs the Regulatory and Affective Dynamics laboratory. In this episode we talk about:How the brain’s default mode network is essential to our survival but also can keep us stuck in rumination and overthinking Segal and Farb’s simple practice of “sense foraging” and why they say it can help break patterns and thoughts that aren’t serving us The differences and the similarities between sense foraging and mindfulness Related Episodes:Depression and Anxiety: Your Old Enemies, Your Best Friends | Zindel SegalGretchen Rubin on: How To Use Your Five Senses To Reduce Anxiety, Increase Creativity, and Improve Your RelationshipsWhy You Can’t Pay Attention - And How to Think Deeply Again | Johann HariSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/segal-farbAdditional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How To Escape Your Brain's Default Mode Network | Zindel Segal and Norman Farb

The radical shift in perspective that can come when we change our question from “what’s wrong with you” to “what happened to you?”Dr. Bruce D. Perry, M.D., Ph.D. is the Principal of the Neurosequential Network and a Professor (Adjunct) at the School of Allied Health, Human Services and Sport, La Trobe University, Melbourne, Victoria  Australia. Over the last thirty years, Dr. Perry has been an active teacher, clinician and researcher in children’s mental health and the neurosciences holding a variety of academic positions. His work on the impact of abuse, neglect and trauma on the developing brain has impacted clinical practice, programs and policy across the world. Dr. Perry is the author, with Maia Szalavitz, of The Boy Who Was Raised As A Dog, a bestselling book based on his work with maltreated children and Born For Love: Why Empathy is Essential and Endangered. Dr. Perry's most recent book, What Happened to You? Conversations on Trauma, Resilience, and Healing (2021), co-authored with Oprah Winfrey, has been translated into 26 languages and has been on the New York Times Bestseller list for over 100 weeks after becoming #1 on the list in April of 2021.Related Episodes:The Art and Science of the World's Gooiest Cliche | Barbara FredricksonHow to Live with the Worst Things That Ever Happened to You | Stephanie FooAn Ace Therapist Gives Dan A Run For His Money | Dr. Jacob HamDeep Genealogy | Spring WashamDeep, Provocative Success Strategies From the “Yoda of Silicon Valley” | Jerry ColonnaSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/drbruceperryAdditional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

This Neurobiologist Wants You To Ask One Question To Reframe Anxiety, Depression, And Trauma | Dr. Bruce Perry (Co-Interviewed by Dan's Wife, Bianca!)

When you feel anxious about a difficult decision, meditation can help take the edge off and put you in touch with your own wisdom as a guide.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.To find this meditation in the Ten Percent Happier app, you can search for “Making A Tough Decision.”See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

A Meditation For When You Need To Make A Big Decision | Bonus Meditation with Oren Jay Sofer

Radical advice on rethinking success, individualism, and the American dream.Mia Birdsong is a pathfinder, culture change visionary, and futurist. She is the founding Executive Director of Next River, a think tank and culture change lab for interconnected freedom. In her book How We Show Up: Reclaiming Family, Friendship, and Community, Mia maps swaths of community life and points us toward the promise of our collective vitality. In this episode we talk about:How to build communityWhat it looks like in her own lifeMutuality vs reciprocity How to work with resentment and rejection The etymological connection between friendship and freedom The transformative power of asking for helpAnd why she thinks the idea of bootstrapping—or going it alone—is a kind of self-hatredRelated Episodes:How the Science of Attachment Can Help You Make and Keep Friends | Dr. Marisa G. FrancoThe Many Benefits of a “Paradox Mindset” | Dolly Chugh. Ten Percent HappierEscape From Zombieland | Koshin Paley Ellison — Ten Percent Happier An Uncomfortable (But Meaningful) Conversation About Race | Lama Rod OwensSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/podcast-episode/mia-birdsongSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Rethinking Success | Mia Birdsong

The surprisingly common experience of near death experiences and what science still can't explain about them.Sebastian Junger is the #1 New York Times Bestselling author of The Perfect Storm, Fire, A Death in Belmont, War and Tribe, and In My Time of Dying. As an award-winning journalist, a contributing editor to Vanity Fair and a special correspondent at ABC News, he has covered major international news stories around the world, and has received both a National Magazine Award and a Peabody Award.In this episode we talk about:Junger’s near death experience and the impact it had on himThe conclusions he came to after investigation the possibilities of an afterlife The mysteries of quantum physics and what they might tell us about life and deathHow he believes we can all experience awe on a daily basis Related Episodes:How Thinking About Death Can Improve Your Life | Alua Arthur Neil DeGrasse Tyson on Why Having a “Cosmic Perspective” Will Help You Do Life BetterGeorge Saunders on: “Holy Befuddlement” and How to Be Less of a “Turd”Sign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: www.tenpercent.com/tph/podcast-episode/sebastian-jungerAdditional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

What Happened When A Skeptical Reporter Decided To Investigate The Afterlife | Sebastian Junger 

Explore the preciousness of a new day with greater joy and ease while giving plenty of space to feel grumpy about it all.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.To find this meditation in the Ten Percent Happier app, you can search for “When Waking Up Is Tough.”See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

For When You Have Trouble Getting Out Of Bed | Bonus Meditation with Alexis Santos

How to find your voice when you need to be heard, learn when it's smart to choose silence, and communicate better with the people who matter most.Elaine Lin Hering is a former Lecturer on Law at Harvard Law School. She works with organizations and individuals to build skills in communication, collaboration, and conflict management. She has served as the Advanced Training Director for the Harvard Mediation Program and a Managing Partner for Triad Consulting Group. She has worked with coal miners at BHP Billiton, micro-finance organizers in East Africa, mental health professionals in China, and senior leadership at the US Department of Commerce. She is the author of the forthcoming book Unlearning Silence: How to Speak Your Mind, Unleash Talent, and Live More Fully.In this episode we talk about:How we learn silence and self-editing How we often miscalculate the cost-benefit when it comes to speaking up or staying silentElaine’s four steps to learn how to speak up and find your voiceHow we can unintentionally silence others, especially those closest to us, and what to do about it  Related Episodes:How to Speak Clearly, Calmly, and Without Alienating People | Dan Clurman and Mudita NiskerHow to Call People In (Instead of Calling Them Out) | Loretta RossDo You Feel Like an Imposter? | Dr. Valerie Young (Co-Interviewed by Dan’s Wife, Bianca!)Sign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/elaine-lin-heringAdditional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The Science Of Speaking Up For Yourself | Elaine Lin Hering (Co-Hosted By Dan's Wife, Bianca!)

An acclaimed science writer on how to upgrade your mind by using more than your head.When you think about thinking, most of us think of it as a supremely solo pursuit. You’re in your head, concentrating and cogitating, all by yourself. But the science shows that if you want to improve your thinking, you need to get out of your head. Today we’re going to talk about a concept called “the extended mind.” Your mind isn’t just in your skull: it’s in your body, it’s in the people around you, it’s in your surroundings. The best thinking requires that you break out of what the writer David Foster Wallace called “the skull sized kingdom” and access these other resources. This may sound abstract, but our guest today makes it very practical. Annie Murphy Paul is an acclaimed science writer whose work has appeared in the New York Times, the Boston Globe, Scientific American, Slate, Time, and The Best American Science Writing, among many other publications. She is the author of Origins and The Cult of Personality, hailed by Malcolm Gladwell as a “fascinating new book.” Currently a fellow at New America, Paul has spoken to audiences around the world about learning and cognition; her TED talk has been viewed by more than 2.6 million people. A graduate of Yale University and the Columbia University Graduate School of Journalism, she has served as a lecturer at Yale University and as a senior advisor at their Poorvu Center for Teaching and Learning. Her latest book is The Extended Mind: The Power of Thinking Outside the BrainIn this episode, we also talk about: How to use your surroundings to think better My favorite of the three areas of this book – thinking with our relationshipsWhy “groupthink” isn’t always a bad thing (OR you can say, the benefits of thinking in groups)What she called “extension inequality” – that this benefit of the extended mind isn’t available to all peopleRelated Episodes: Ancient Secrets to Modern Happiness | Tamar GendlerFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/anniemurphypaulAdditional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The Science Of Getting Out Of Your Head | Annie Murphy Paul

Connecting to self-compassion can be really tough. Ease the struggle by imagining your loved ones sending care &amp; support your way.About Jess Morey:Jess Morey is a lead teacher, cofounder and former executive director of Inward Bound Mindfulness Education which runs in-depth mindfulness programming for youth, and the parents and professionals who 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 &amp; compassion her natural home turf, and gives her an easy, conversational teaching style anyone can relate to.For more information on Inward Bound: https://inwardboundmind.org/For more information on the Contemplative Semester: https://www.contemplativesemester.org/To find this meditation in the Ten Percent Happier app, you can search for “Compassion For Yourself.”See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

On Having Your Own Back | Bonus Meditation with Jess Morey

Practical advice from a straight-talking former criminal and occasionally profane dharma teacher.Vinny Ferraro is the Guiding Teacher of the Big Heart City Sangha in San Francisco and has led a weekly sitting group for almost two decades. As a fully empowered Dharma Teacher thru Spirit Rock/IMS, he has taught residential retreats at Spirit Rock, Insight Meditation Society, and the Esalen Institute. Currently, he leads Spirit Rock's Year to Live course and teaches retreats and daylongs through Big Heart City and meditation centers across the country. He is a respected leader in developing and implementing interventions for at-risk populations. leading groups in schools, juvenile halls and prisons since 1987. He has led emotional intelligence workshops for over 100,000 youth on four continents.In this episode we talk about:AlignmentVinny‘s concept of “flashing your basic goodness”Noting practiceThe deep satisfaction in not seeking satisfactionRedirecting awarenessBeing an “empathetic witness” for yourselfWhen to opt for distractionNot taking what’s not yours Vinny’s ancestor practiceWhat is the connection between seeing our family patterns and not taking what is not ours?  How loyal have we been to our suffering?Related Episodes:Get Happier Without Losing Your Edge | Kamala MastersVitamin E: How To Cultivate Equanimity Amidst Political Chaos | Election Sanity Series | Roshi Joan HalifaxNon-Preachy Ethics | Jozen Tamori GibsonSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/vinny-ferraroAdditional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Three Buddhist Practices For Getting Your Sh*t Together | Vinny Ferraro

Actionable advice on working with one of the few socially acceptable vices.Whilst striving for perfection might seem logical on some level, it’s not actually attainable. And the research shows it can lead to burnout, stress, anxiety, depression, relationship problems, reduced productivity, and reduced resilience.Thomas Curran is a professor in the Department of Psychological and Behavioral Science at the London School of Economics and is the author of The Perfection Trap: Embracing the Power of Good Enough. In this episode we talk about:The definition of perfectionism – it’s more than just high standardsThe 3 flavors of perfectionismThe surprising findings on perfectionism and gender Perfectionism VS imposter syndrome The root of perfectionism The variables that lead to perfectionism Thomas’ critiques on capitalism and growth mindsetHow to actually implement mantras like “progress not perfection” and “embracing good enough”4 elements to combat imperfectionism The recipe for achieving inner abundanceHow to make good work without caring what other people think of you?And parenting and perfectionism Related Episodes:Do You Feel Like an Imposter? | Dr. Valerie Young (Co-Interviewed by Dan's Wife, Bianca!) How To End The War With Your Body | Sonya Renee Taylor.The Science of Failing Well | Amy EdmondsonDr. Mark Epstein On: How To Transform Your Neuroses Into “Little Shmoos”The Zen of Therapy | Mark Epstein Weird Dreams, Family Relationships, and Collective Trauma I Dr. Mark EpsteinSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/thomas-curranAdditional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The Science Of Overcoming Perfectionism | Thomas Curran

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:Rabbi Dr. Jay Michaelson is the author of ten books, including his newest, The Secret That Is Not A Secret: Ten Heretical Tales. 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 eighteen years.To find this meditation in the Ten Percent Happier app, you can search for “What Is Happiness.”See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

What Is Happiness Anyway? | Bonus Meditation with Jay Michaelson

Talking creativity and sanity with one of the world’s biggest pop stars.British-Albanian singer-songwriter Dua Lipa emerged as a global pop sensation with her captivating blend of sultry vocals, empowering lyrics, and infectious beats. Born in London in 1995 to Albanian parents, Lipa's musical journey began at a young age, inspired by her father's own musical career. She hosts the podcast Dua Lipa: At Her Service, and her latest album is Radical Optimism. In this episode we talk about:What she means by radical optimism – and how it applied when she literally fell on stageHow she resists the temptation to fully armor herselfHer famous work ethic and packed schedule  Her non-negotiable daily practices, including meditationHer social media hygiene (specially, how to stay sane when nearly 80 million people follow you on Instagram alone)And we have a great conversation about creativity, including how she builds psychological safety with her team in studio and on tourWhy she had to write 97 songs to make this one albumAnd her concept of “writing herself into a good idea” – as she says, “You have to be shit to be good.” Related Episodes:Bill Hader on Anxiety, Imposter Syndrome, and Leaning into DiscomfortPema Chödrön, Renowned Buddhist Nun, On Her One Non-Negotiable Happiness StrategyThe Science of Hope | Jacqueline MattisHope Is a Skill | George MumfordDiscomfort: A Counterintuitive Source of Hope | Sebene SelassieSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/dua-lipaAdditional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Dua Lipa On: Radical Optimism, Falling On Stage, And “Writing Yourself Into A Good Idea”

A research-backed plan for getting your sh*t together in every possible sphere.We’re going to talk about some smart strategies today with Emma Seppälä, Ph.D. She is a psychologist and research scientist, with an expertise in the science of happiness, emotional intelligence, and social connection. She is the Science Director of Stanford University’s Center for Compassion and Altruism Research and Education and she also teaches executives at the Yale School of Management. She’s been on this show before, to discuss her best-selling book The Happiness Track. And today she’s back to discuss her new book, Sovereign: Reclaim Your Freedom, Energy, and Power in a Time of Distraction, Uncertainty, and Chaos. In this episode we talk about:What she means by that term, sovereignThe neuroscience of emotion regulationThe science of intuition – and how to work with it when you’re a critical thinkerHow our past can unconsciously bind us The impact of traumaThe latest evidence for the benefits of meditationAnd how to cultivate what scientists call Positive Relational EnergyRelated Episodes:Three Lessons from a Happiness Researcher | Emma SeppäläThe Scientific Case for Self-Compassion | Chris GermerCan You Really Trust Your Gut? | Amber TamblynSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/emma-seppala-764Additional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The Neuroscience Of: Emotional Regulation, Relationships, Body Image, And Intuition | Emma Seppälä

The creator of somatic experiencing shows Dan how to heal trauma through the body. Peter A. Levine, Ph.D., has spent the past 50 years developing Somatic Experiencing. He holds a doctorate in Biophysics from UC Berkeley and a doctorate in Psychology from International University. His work has been taught to over 30,000 therapists in over 42 countries. He is the author of the new book, An Autobiography of Trauma.Content warning: This episode includes discussions of rape and violence.In this episode we talk about:How to do somatic experiencing. You’ll see Dan play the role of guinea pig + make weird soundsThe difference between somatic experiencing and talk therapySomatic experiencing practices we can implement into our livesWhy some people feel horror/terror at the thought of re-occupying the body and how to overcome those fearsWhat the research says – and how these practices around body awareness have gone from the fringes to entering the scientific mainstreamAnd how to move through ancient wounds – and enrich our lives (whether we have trauma or not)Practices to fortify us in times of difficultyFacing mortality Related Episodes:Become An Active Operator Of Your Nervous System | Deb DanaWhat Science and Buddhism Say About How to Regulate Your Own Nervous System | Deb Dana &amp; Kaira Jewel LingoHow to Live with the Worst Things That Ever Happened to You | Stephanie FooAn Ace Therapist Gives Dan A Run For His Money | Dr. Jacob HamHow to Get Out of Your Head | Willa Blythe BakerSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/peter-levineAdditional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How To Regulate Your Nervous System For Stress, Anxiety, And Trauma | Peter Levine

Tap into your ADHD superpowers with a meditation that celebrates your unique wiring. Embrace exploration and self-acceptance.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."More information on the group retreat (AKA Meditation Party) at the Omega Institute is here. To find this meditation in the Ten Percent Happier app, you can search for “Meditating with ADHD.” See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How To Meditate If You Have ADHD (Or Are Simply Fidgety And Distractible) | Bonus Meditation with Jeff Warren

Buddhist strategies for taming that nagging voice in your head.Ofosu Jones-Quartey, a meditation teacher, author, and musician hailing from the Washington DC area brings over 17 years of experience in sharing mindfulness, meditation and self-compassion practices with the world. Holding a bachelor’s degree from American University and certified by the Mindfulness Meditation Teacher Certification Program, Ofosu is a graduate of the Teleos Coaching Institute and is the male voice on the Balance meditation app, reaching over 10 million subscribers. Ofosu leads meditation classes and retreats nationwide, having taught and led retreats at the Insight Meditation Community of Washington, The Insight Meditation Society, Spirit Rock, Brooklyn Zen Center, Cleveland Insight, Inward Bound Mindfulness and more. As an accomplished hip hop artist under the name “Born I,” Ofosu released the mindfulness-themed album “In This Moment” in 2021. His most recent album is “AMIDA”, a spiritual, Lo-Fi Hip Hop album exploring life, death and his Buddhist faith. Beyond music, Ofosu is an author, releasing his self-published children’s book “You Are Enough” in 2020 and “Love Your Amazing Self” via Storey Publishing in 2022. He lives in Rockville, Maryland, with his wife and four children.In this episode we talk about:The relationship between self-compassion and a successful meditation practiceAll the reasons people resist self-compassion, and his rebuttalsWhether self-compassion is selfishHow to do self-compassion off the cushion, including practices like journaling, written reminders, establishing accountability partners, and simple questions you can drop into your mind when all else failsHow to do self-compassion on the cushion, including practices like body scans, metta, and a check-in practice you can use at the very start of your sitsAnd how to teach self-compassion to childrenRelated Episodes:The Voice in Your Head | Ethan KrossSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/ofosu-jones-quarteyAdditional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Rewire How You Talk To Yourself | Ofosu Jones-Quartey

How self compassion works, how to practice it, and what the research says about the benefits.GUEST BIO: Dr. Serena Chen is Professor of Psychology and the Marian E. and Daniel E. Koshland, Jr. Distinguished Chair for Innovative Teaching and Research at the University of California, Berkeley. Her research focuses on the self and identity, interpersonal relationships, and social power and influence. She is a Fellow of the Society of Personality and Social Psychology, American Psychological Association, and Association of Psychological Science. Dr. Chen was also the recipient of the Early Career Award from the International Society for Self and Identity, and the Distinguished Teaching Award from the Social Sciences Division of the University of California, Berkeley.In this episode we talk about:The connection between self-compassion and authenticityAs well as self-compassion exercises that you can incorporate into your daily lifeHow self-compassion influences the desire for self improvementHow it can lead you to be more understanding of other people The connection between self-compassion and good leadership And how self-compassion can apply to parenting as well as to educational realms Related Episodes: How to Make Self-Compassion Work for You | Kristin NeffKryptonite for the Inner Critic, Self-Compassion Series | Kristin NeffSelf-Compassion Ain’t Always Soft | Kristin NeffSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/serena-chenAdditional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The Science Of Self-Compassion | Serena Chen

Cara introduces you to the magic of doing less. These gentle no-frills instructions get right to the heart of meditation practice.About Cara Lai:Cara Lai spent most of her life trying to figure out how to be happy, or at least avoid total misery, which landed her on a meditation cushion for the majority of her adulthood. Throughout many consciousness adventures including a few mind-bendingly long meditation retreats, she has explored the wilderness of the mind, chronic illness, the importance of pleasure, and a wide range of other things that she might get in trouble for mentioning publicly. In the past, Cara has worked as an artist, wilderness guide, social worker and psychotherapist, but at this point she’s given up on being an adult in exchange for an all-out mindfulness rampage. Her teaching is relatable, authentic, funny and sometimes crass, and is accessible for many people. She teaches teens and adults at Inward Bound Mindfulness Education, Spirit Rock, Insight Meditation Society, and UCLA; ultimately hoping to become as good of a show-off as Dan. And to help people be happier.To find this meditation in the Ten Percent Happier app, you can search for “Put It All Down.”See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

A Very Simple, Very Effective Meditation | Bonus Meditation with Cara Lai

Debating the cliche: Does everything happen for a reason? Plus, the Meditation Party crew tackles equanimity, work/life balance, and meditation vs napping.Sebene Selassie describes herself as a “writer, teacher, and immigrant-weirdo.” She teaches meditation on the ten percent happier app and is the author of a great book called You Belong. She’s based in Brooklyn. Jeff Warren is also a writer and a meditation teacher. He and Dan co-wrote the book, Meditation for Fidgety Skeptics. He also hosts the Consciousness Explorers podcast. He’s based in Toronto. If you want to be part of the show, please call in with a question or comment. The number is 508-656-0540. Or you can email us with a voice memo at podcast@tenpercent.com with a voice memo. Tickets for the two more Meditation Party retreats this year at the Omega Institute in Rhinebeck, New York are available now. The last one was a blast. Come join us for both. One is in May, the other October. Related Episodes:How to Stay Calm No Matter What’s Happening | Sebene Selassie and Jeff WarrenMeditation Party: The “Sh*t Is Fertilizer” Edition | Sebene Selassie &amp; Jeff WarrenMeditation Party with Sebene Selassie and Jeff Warren: Psychedelics, ADHD, Waking Up From Distraction, and Singing Without Being Self-ConsciousMeditation Party: Magic, Mystery, Intuition, Tattoos, and Non-Efforting | Sebene Selassie and Jeff WarrenScience-Based Tools for When You're Stressed, Obsessed, or Overthinking | Dr. Jenny TaitzSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/med-party-howtohandleAdditional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How To Handle Literally Anything | Sebene Selassie and Jeff Warren

Digging into the nuts and bolts of Stoicism with one of its best-known modern proponents.Ryan Holiday is a prolific author, whose books include The Obstacle Is the Way, Ego Is the Enemy, and Discipline is Destiny. His newest book, Right Thing, Right Now, comes out in June, and is available for pre-order now. Ryan is also the host of the Daily Stoic Podcast.In this episode we talk about:The history and theory of Stoicism, and some of its big names (including a former Vice Presidential candidate)Premeditatio Melorem, or thinking ahead to the worst possible outcome in order to avoid itMemento Mori, or being aware of the inevitability of one’s own deathAmor Fati, or “loving one’s fate” as a path to acceptance of realityJournaling as a key Stoic practice, of talking to oneself on the pageThe four Stoic values: Courage, Temperance, Justice, WisdomHow Stoicism and Buddhism overlap – and how they don’tRelated Episodes: The Dharma of Artificial Intelligence (AI) | Jasmine Wang &amp; Iain S. ThomasSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/ryan-holidayAdditional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ancient Strategies For Managing Stress And Anxiety | Ryan Holiday

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.---Get comfortable with uncertainty and cultivate trust in life, even in the most turbulent times.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.To find this meditation in the Ten Percent Happier app, you can search for “Trust Yourself and Breathe.”See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Stop Trying To Control Everything | Bonus Meditation with Sebene Selassie

Death isn’t the most appetizing topic, but contemplating mortality can be a massive source of motivation, perspective, and even stress relief. In this episode, life lessons from a death doula, who helps people at the end.Description: There seems to be one clear bug in the human operating system — most of us do not like talking about death. Yet when we do talk about it, it can genuinely upgrade the quality of our lives.Our guest today is Alua Arthur, a former attorney who is now what’s called a death doula, which is someone who helps guide people through the end of their lives. Through this work, she has learned some extraordinary stuff about how to live life right now. Alua is also the founder of Going with Grace, a death doula training and end-of-life planning organization. Her debut memoir, Briefly Perfectly Human: Making An Authentic Life By Getting Real About the End, will be released on April 16, 2024.This conversation took place at the 2023 TED Conference in Vancouver, immediately after Alua delivered her triumphant talk, which is out now. Special thanks to the TED Audio Collective. You can listen to Alua's talk and other TED talks on the TED Talks Daily podcast. In this episode we talk about:How death can be a powerful motivator How consistently being aware that you’re going to die can be a “stress reliever” The utility of imagining your ideal deathHer view on reincarnation How the concept of “healing” can sometimes be used as a weapon against ourselves The importance of not leaving things unsaid How “hope” at the end of life can sometimes be unhelpfulWhat surprises her about death How her work helped her out of her depressionThe five steps that you should take when confronting your own death The harm that can sometimes result from too much medical intervention toward the end of lifeThe often fraught relationship that vulnerable and marginalized people can have with the medical community The benefits of thinking about what version of yourself you want to meet on your deathbedThe death meditation that she uses when working with people What to say and do when you are with somebody who is grieving And a practice she calls, “The dying things exercise” Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/Alua-Arthur-archiveWhere to find Alua Arthur online: Website: goingwithgrace.comSocial Media:Twitter Facebook InstagramYouTubeBook Mentioned:Briefly Perfectly Human: Making An Authentic Life by Getting Real About the EndOther Resources Mentioned:Link to Alua’s TED talkLink to Dan’s TED talkGail RubenGlennon DoyleAtīśa Dīpaṃkara ŚrījñānaRoshi Joan HalifaxLarry RosenbergAdditional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How Thinking About Death Can Improve Your Life | Alua Arthur

Professor and writer Arthur Brooks on his recent book (co-authored with Oprah Winfrey): Build The Life You Want: The Art and Science of Getting Happier. Arthur has seen the themes of this book play out in his own life. He started his career as a classical French horn player, then got his PhD in public policy analysis, and went on to run a think tank called the American Enterprise Institute. He is currently a professor at the Harvard Kennedy School and Harvard Business School. He also does work with The Atlantic, where he writes a column and hosts a podcast called How to Build a Happy Life. Arthur was formerly on Ten Percent Happier to discuss his book From Strength to Strength: Finding Success, Happiness, and Deep Purpose in the Second Half of Life. In this episode we talk about:Myth busting about happinessThe three macronutrients of happinessThe perils of pursuing pleasureHow to be effectively and wisely ambitiousHow to ascertain if you have meaning in your lifeHow to manage your emotionsThe difference between healthy and unhealthy envy Related Episodes:The Good News About Your Inevitable Decline | Arthur BrooksWhy Dwight from The Office (Rainn Wilson) Is Calling for a “Spiritual Revolution”The Upsides And Downsides Of Living A More Examined Life | Matt HarrisSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/arthur-brooks-754See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The Science Of Building The Life You Want | Arthur Brooks

Get your blood moving, mindfully! You can cultivate relaxation, even when you’re walking at a faster clip.About Diana Winston:Diana Winston is the Director of Mindfulness Education at UCLA’s Mindful Awareness Research Center and the author of several books including Fully Present: The Science, Art, and Practice of Mindfulness.To find this meditation in the Ten Percent Happier app, you can search for “Brisk Mindful Walking.” See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

A Guided Meditation For A Brisk Outdoor Walk | Bonus Meditation with Diana Winston

How our false expectations and misunderstandings about relationships can create an incalculable amount of suffering — and the many problems of the "You complete me" model.Description: This episode was part one of our four-part series where we’re counter-programming against the way Valentine’s Day is often celebrated, and examining different kinds of relationships including romantic, friendship, and family. Today’s guest hews a bit more closely to the traditional Valentine’s Day theme and will do some myth-busting around all the things we tend to get wrong when we talk about romantic relationships. Myisha Battle is the author of the book, “This Is Supposed to Be Fun: How To Find Joy in Hooking Up, Settling Down, and Everything in Between.” She also hosts the podcast How’s Your Sex Life?  Much of her public work focuses on the early stages of relationships, but in her private practice, she counsels people at all stages, and in all kinds of relationships. Content Warning: Explicit language and conversations about sex. In this episode we talk about:Five ways to improve intimacy and connection in romantic partnershipThe nuts and bolts of sex, and how we often get intimacy and sex confused in unhelpful waysUnderstanding men’s and women’s cycles to depersonalize issues in sex and relationshipsThe myth of finding “the one”The orgasm gapBromanceAnd if you’re looking, tips on how to make finding a partner easierFull Shownotes: https://www.tenpercent.com/podcast-episode/myisha-battle-archive Where to find Myisha Battle online: Website: www.myishabattle.com/Social Media:Twitter: @MyishaBattleInstagram: @MyishaBattleBook Mentioned:This Is Supposed to Be Fun: How To Find Joy in Hooking Up, Settling Down, and Everything in Between Other Resources Mentioned:Alain de Botton’s  Why You Will Marry the Wrong Person The School of Life #418. How Not to Ruin Your Relationships | Drs. John &amp; Julie Gottman#213: Mating in Captivity, Esther Perel#464. How to Keep Friendships From Imploding | Esther PerelHalf the World Has a Clitoris. Why Don’t Doctors Study It?Michael Vincent Miller’s Intimate TerrorismEsther Perel’s Mating in CaptivityAdditional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Myths Of Love, Sex, Dating, And Relationships | Myisha Battle

Hidden sources of stress — and how to beat them. Also: the myth of normal, the necessity of being disillusioned, and the disutility of comparing your suffering.Description: There’s so much to be grateful for in modern medicine. We can all agree that we would not do as well in a world with no Advil or dentistry. And yet, our guest today, who is a renowned doctor, says modern medicine is overlooking something crucial: the pernicious impact that modern living has on our minds and bodies. In other words, we are surrounded by these hidden societal and structural sources of stress and we aren’t thinking about how to treat and prevent these factors that are degrading our happiness and our immune systems. Dr. Gabor Maté is a bestselling author with an expertise on everything from stress to addiction to ADHD. His latest book is called, The Myth of Normal: Trauma, Illness, and Healing in a Toxic CultureContent Warning: This episode has mentions of child abuse, sexual trauma, suicide and addictionIn this episode we talk about:What he means by “the myth of normal”How diseases, such as autoimmune conditions, are an “artifact of civilization”How to begin to tackle what Dr. Maté calls, “the social sources of illness” His definition of trauma and the difference between “big T traumatic events” and the trauma of “wounding”How trauma in society is so normalized that we don’t even recognize itWhether the term trauma is overusedWhy comparing suffering is a fruitless endeavor What he means by “the necessity to be disillusioned” The power and possibility of psychedelics Why he thinks we should incorporate shamanic medicine into our western medical frameworkAnd what he means by “undoing self-limiting beliefs” and how these beliefs show up in our everyday livesFull Shownotes: https://www.tenpercent.com/podcast-episode/gabor-mate-archiveWhere to find Gabor Maté online: Website: drgabormate.comSocial Media:TwitterFacebookInstagramYouTubeBooks Mentioned:The Myth of Normal: Trauma, Illness, and Healing in a Toxic CultureWhen the Body Says No: Exploring the Stress-Disease ConnectionScattered Minds: The Origins and Healing of Attention Deficit DisorderIn the Realm of Hungry Ghosts: Close Encounters with Addiction Hold On to Your Kids: Why Parents Need to Matter More Than PeersOther Resources Mentioned:The Wisdom of Trauma Posttraumatic Stress Disorder Is Associated with Increased Risk of Ovarian Cancer: A Prospective and Retrospective Longitudinal Cohort StudyDecrease in depression symptoms is associated with longer survival in patients with metastatic breast cancer: a secondary analysisMarital Status, Marital Strain, and Risk of Coronary Heart Disease or Total Mortality: The Framingham Offspring StudyGeorge EngelHow spanking may affect brain development in childrenThe Trauma of Everyday Life by Dr. Mark EpsteinIntraConnected: MWe (Me + We) as the Integration of Self, Identity, and Belonging by Dr. Dan SiegelA. H. AlmaasSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesAdditional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Modern Life Is Making You Sick, But It Doesn’t Have To | Dr. Gabor Maté

The next time you’re in the grocery store, instead of the grind, step into a grateful state of 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 “Gratitude in the Grocery Store.” See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The Ultimate Mindfulness Test: Can You Meditate While Grocery Shopping? | Bonus Meditation with Anushka Fernandopulle

Buddhist strategies for making money and being creative.Meditation teacher David Nichtern believes that business can be, in his words, an essential spiritual practice. He has been practicing and teaching meditation for over 40 years. He’s also the author of a book, Creativity, Spirituality, and Making a Buck. And he hosts a podcast by the same name. He began his career as a successful composer, producer, and guitarist. He’s recorded and played with Stevie Wonder, Jerry Garcia, Lana Del Rey, Paul Simon, and others. Recently, he’s become an entrepreneur, founding an online mindfulness based education platform called Dharma Moon.You can check out the video series based on his latest book, here. And on June 14, David’s leading a 100 Hour Mindfulness Teacher Training. For more info, check out the Dharma Moon website.Related Episodes:Duncan Trussell on: Being a Spiritual Omnivore, Whether Psychedelics Are a Bridge to the Divine, and How the Gates of Hell Are Locked From the InsideA Buddhist Approach to Money Worries | Ethan NichternSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/david-nichternSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How To Get Ahead At Work, Buddhist-Style | David Nichtern

Why fear of other people’s opinions (FOPO) holds us back, and what to do about it.  Michael Gervais is a high performance psychologist and the host of the Finding Mastery podcast. His new book is called The First Rule of Mastery: Stop Worrying About What People Think of You. In this episode we talk about:A handy new acronym: FOPO, Fear of People’s Opinions How the evolutionary roots of our desire for social acceptance work against us in the modern world Why caring about what others think is not the same thing as worrying about what others think The difference between a purpose-based identity and a performance-based identity The anti-FOPO power of things like: imagination, journaling, meditation, social support, and considering your mortalityWhy focusing less on yourself can be the greatest bulwark against FOPORelated Episodes:Michael Gervais and Pete CarrollMichael Gervais in conversation with Jon Kabat-Zinn Sign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/michael-gervais-returnsSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How To Stop Worrying About What People Think Of You | Michael Gervais

Self-compassion can be really difficult. Imagining your younger self can soften your armor and help you receive the care you deeply deserve.About La Sarmiento:La Sarmiento (they/them) is a mentor for the Mindfulness Meditation Teacher Certification Program (MMTCP) and a teacher with Cloud Sangha. They have taught meditation retreats for BIPOC, LGBTQIA+, Teens, and Young Adults, and everyone in-between around the United States since 2010 and are a 2012 graduate of the Spirit Rock Community Dharma Leader Training. To find this meditation in the Ten Percent Happier app, you can search for “Receiving Self-Compassion.” See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

If You’re Having Trouble With Self-Compassion, Try This | Bonus Meditation with La Sarmiento

How to build a career that is sturdy, meaningful, and doesn’t burn you out.Description: Christina Wallace is a senior lecturer of entrepreneurship at Harvard business school, an active angel investor, and even a co-producer of Broadway musicals. Her new book is called The Portfolio Life. Her varied resume should give you an idea of what she means by this. In this episode we talk about:how to design a portfolio life for yourselfher philosophy of ambition how to create the freedom to failhow to engage in sane time management.To order the revised tenth anniversary edition of 10% Happier: click here For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click hereSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/christina-wallaceAdditional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

An Anti-Hustle, Pro-Rest Approach To Work | Christina Wallace

Slow productivity: achievement without burnout.Cal Newport is a professor of computer science at Georgetown University where he is also a founding member of the Center for Digital Ethics. In addition to his academic work, Newport is a New York Times bestselling author who writes for a general audience about the intersection of technology, productivity, and culture. His books have sold millions of copies and been translated into over forty languages. He is also a contributor to The New Yorker and hosts the popular Deep Questions podcast.  In this episode we talk about:How overload culture wears us out and makes us less productiveThe rise of “pseudo-productivity” in office culture The three tenets of slow productivity: do fewer things, work at a natural pace, and obsess over qualitySign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/cal-newport-745 Additional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How To Be Productive Without Burning Out | Cal Newport

Dan leads an “open awareness” meditation that’s also available as part of the 10th anniversary audiobook of Ten Percent Happier.Related Episodes:Click here to listen to the previous episodes in our tenth anniversary series. To order the revised tenth anniversary edition of 10% Happier: click here For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click hereSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Open Awareness | Bonus Meditation with Dan Harris

Do you struggle to fit meditation into a busy life? Check out this candid conversation with Dan’s younger brother, Matt.Matt Harris is partner at Bain Capital Ventures, where he’s developed an expertise in Fintech, or financial technology. He’s also a father of six incredible children. He is 17 months younger than Dan, to the day. And as you will hear, he likes to make fun of his neurotic brother. In fact, he shows up a lot in Dan's first book, 10% Happier, mocking Dan for his budding interest in meditation.In this episode we talk about:Practical tips from Joseph GoldsteinThe books that have been integral to Matt's processTips on starting a practice. The biggest issues for meditatorsHow not to try too hardHow awareness of the ego impacts work,The upsides and downsides of living a more examined life.Read Matt's Essay Field Notes on PathRelated Episodes:Click here to listen to the previous episodes in our tenth anniversary series. To order the revised tenth anniversary edition of 10% Happier: click here For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click hereSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/matt-harris-743Additional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The Upsides And Downsides Of Living A More Examined Life | Matt Harris

We explore the intellectual and practical aspects of these mystical and esoteric concepts.Joseph Goldstein is a cofounder of the Insight Meditation Society and the Barre Center for Buddhist Studies, both in Barre, Massachusetts. He is the author of Mindfulness: A Practical Guide to Awakening, A Heart Full of Peace, One Dharma: The Emerging Western Buddhism, Insight Meditation and The Experience of Insight: A Simple and Direct Guide to Buddhist Meditation. Joseph has studied and practiced meditation since 1967 under the guidance of eminent teachers from India, Burma, and Tibet and he leads Insight Meditation retreats around the world.In this episode we talk about:Why Joseph has become more comfortable talking about these concepts as he’s gotten olderWhy karma should not be seen as a deterministic principle that rules every aspect of our livesThe connection between karma and past livesWhat he thinks about the concept of free will and how it relates to karma And why skeptics would do well to adopt a mindset characterized by the “willing suspension of disbelief” Additional Links:Joseph’s Dharma Seed Talk: Understanding Karma Dipa Ma: The Life and Legacy of a Buddhist MasterFree Will by Sam HarrisIMS’s Forest Refuge ProgramThe Barre Center for Buddhist StudiesRelated Episodes:Click here to listen to the previous episodes in our tenth anniversary series. Nirvana | Joseph GoldsteinTo order the revised tenth anniversary edition of 10% Happier: click here For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click hereSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/joseph-goldstein-742See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

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

Watching things come and go helps weaken obsessive cravings both in meditation and in our lives.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 “Going Deeper: Seeing Change.” See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Joseph Goldstein On The Difference Between “Relaxed” And “Casual” | Bonus Meditation 

A Buddhist psychiatrist (and one of the key players in Dan’s meditation career) talks about the overlap between Freud and the dharma.Mark Epstein M.D., is a psychiatrist in private practice in New York City, is the author of a number of books about the interface of Buddhism and psychotherapy, including Thoughts without a Thinker, Going to Pieces without Falling Apart, Going on Being, Open to Desire, Psychotherapy without the Self, The Trauma of Everyday Life and Advice Not Given: A Guide to Getting Over Yourself. His latest work, The Zen of Therapy: Uncovering a Hidden Kindness in Life, was published in 2022 by Penguin Press. He received his undergraduate and medical degrees from Harvard University. He has been a student of vipassana meditation since 1974.In this episode we talk about:The insubstantial nature of thoughts Staying present through anything without clinging or condemning. Turning down the ego and focusing on othersHow you transform your neuroses from monsters to little shmoos. And whether 10% is the right number?Related Episodes:Click here to listen to the previous episodes in our tenth anniversary series. Sam Harris on: Vipassana vs. Dzogchen, Looking for the Looker, and Psychic PowersFor more information on Dan &amp; Mark's retreat in Arizona: we don't have the link available yet but will update here as soon as we do!To order the revised tenth anniversary edition of 10% Happier: click here For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click hereSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/mark-epstein-10thAdditional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Dr. Mark Epstein On: How To Transform Your Neuroses Into “Little Shmoos” 

Am I a bad meditator if I don’t go on a retreat? What do they entail? How do I stay silent for days on end? How do I get into one? What’s the food like?Spring Washam is the author of two books, A Fierce Heart: Finding Strength, Courage and Wisdom in Any Moment and The Spirit of Harriet Tubman: Awakening from the Underground. She is also one of the founding teachers at the East Bay Meditation Center and is the founder of Lotus Vine Journeys, a one-of-a-kind organization that blends indigenous healing practices with Buddhist wisdom for transformative retreats in South America.In this episode we talk about:Whether or not you’re a bad meditator if you don’t go on a retreatWhat the specifics of a retreat entailsHow you stay silent for days on endAnd how to actually get into a meditation retreatRelated Episodes:Click here to listen to the previous episodes in our tenth anniversary series. To order the revised tenth anniversary edition of 10% Happier: click here For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click hereSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/spring-washam-zev-borowAdditional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

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

Guidance for any time you need to practice staying relaxed and ready for whatever life might throw your way.About Matthew Hepburn:Matthew is a meditation and dharma teacher with more than a decade of teaching experience and a passion for getting real about what it means to live well. He emphasizes humor, technique, and authentic kindness as a means to free the mind up from unnecessary struggle and leave a healthier impact on the world. Beyond Ten Percent Happier, Matthew has taught in prisons, schools, corporate events and continues to teach across North America in buddhist centers offering intensive silent retreats and dharma for urban daily life. To find this meditation in the Ten Percent Happier app, you can search for “Becoming Dauntless.” See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How to Stay Cool No Matter What | Bonus Meditation with Matthew Hepburn

A wide ranging interview with one the biggest and most controversial names in the self-help world. Deepak Chopra is the founder of the Chopra Foundation, a non-profit entity for research on well-being and humanitarianism, and Chopra Global, a modern-day health company at the intersection of science and spirituality. He is a best selling author, including numerous New York Times bestsellers. His new book, Quantum Body: The New Science of Living a Longer, Healthier, More Vital Life, is out now. In this episode we talk about:Deepak’s definition of the quantum fieldHow Deepak handles criticism The concept of creative intelligence Breathing techniques, including vagal breathing and box breathingThe benefits of imagining your own death The exercise of returning to your zero pointThe concept of the body as a verbAnd the difference between the localized 'I' and the non-local 'I'Related Episodes: Click here to listen to the previous episodes in our tenth anniversary series. To order the revised tenth anniversary edition of 10% Happier: click here For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click hereSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/deepak-chopraSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Deepak Chopra On: Consciousness, Quantum Physics, Handling Criticism, And The Benefit Of Contemplating Your Own Death

The tables have turned: Dan is interviewed by two of his producers.This is the kickoff episode of our upcoming series celebrating the 10th anniversary of Dan’s book, where two of Dan’s producers, DJ Cashmere and Lauren Smith, interview him.We talk about the story behind the book, what it was like to have a panic attack on national television, why Dan decided to admit it publicly, how the success of the book utterly transformed his life, and what he learned… Both while writing the book and subsequently.We talk about concepts such as “Respond, not react,” why our faults aren’t our fault (but they are our responsibility), and whether we all have the capacity to change. DJ and Lauren will even weigh in on how they think Dan’s doing on the score.To order the revised tenth anniversary edition of 10% Happier: click here For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click hereSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/736-10th-anniversaryAdditional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

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

At times it feels like thinking trips us up more often than it helps. In this session, everyday New Yorker—and meditation luminary—Sharon Salzberg coaches you toward feeling more empowered relating to your own thoughts. About Sharon Salzberg:A towering figure in the meditation world, Sharon Salzberg is a prominent teacher &amp; 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 thirteen books, including Lovingkindness, Real Happiness, Real Love, and the most recent Finding Your Way. 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 “Getting Some Space from Your Thoughts.” See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

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A Guided Meditation For First Thing In The Morning | Bonus Meditation with Alexis Santos

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