286 episodes

Dan Harris is a fidgety, skeptical ABC News anchor who had a panic attack live on "Good Morning America," which led him to try something he always thought was ridiculous: meditation. He went on to write the bestselling book, "10% Happier." In this podcast, Dan explores happiness (whatever that means) from all angles. Guests include legendary meditation teachers -- from the Dalai Lama to Western masters -- as well as scientists, and even the odd celebrity. But the show also ventures beyond meditation, bringing on leading researchers in areas such as social anxiety, bias, creativity, productivity, and relationships. The animating insight of this show is that the mind is trainable. This is what science is showing us. Mental traits such as happiness, calm, generosity, compassion, and connection are not hardwired, unalterable factory settings; they are, in fact, skills that can be trained. On this show, you'll learn how.

Ten Percent Happier with Dan Harris ABC News

    • Mental Health
    • 4.5, 280 Ratings

Dan Harris is a fidgety, skeptical ABC News anchor who had a panic attack live on "Good Morning America," which led him to try something he always thought was ridiculous: meditation. He went on to write the bestselling book, "10% Happier." In this podcast, Dan explores happiness (whatever that means) from all angles. Guests include legendary meditation teachers -- from the Dalai Lama to Western masters -- as well as scientists, and even the odd celebrity. But the show also ventures beyond meditation, bringing on leading researchers in areas such as social anxiety, bias, creativity, productivity, and relationships. The animating insight of this show is that the mind is trainable. This is what science is showing us. Mental traits such as happiness, calm, generosity, compassion, and connection are not hardwired, unalterable factory settings; they are, in fact, skills that can be trained. On this show, you'll learn how.

    #253: An Uncomfortable (But Meaningful) Conversation About Race | Lama Rod Owens

    #253: An Uncomfortable (But Meaningful) Conversation About Race | Lama Rod Owens

    Many of us come to meditation for comfort. But, especially for white people, right now is a time to embrace our discomfort. Lama Rod Owens encourages me to step way out of my comfort zone in this conversation, and I am grateful to him for it. Owens is the author of the soon-to-be-released book, Love and Rage. As it says in the bio on his website, his story sits at the "cross sections" of so many aspects of American life "as a Black, queer male, born and raised in the South." He was officially recognized by the Kagyu school of Tibetan Buddhism after he completed a three-year silent retreat, during which time he says he dealt with years of past pain and trauma. As you will hear him say in this interview, he "worked his butt off to feel ok." After retreat, he completed a Master of Divinity at Harvard. I hope you get as much out of this conversation as I did.

    Where to find Lama Rod Owens online:
    Website: https://www.lamarod.com/
    Twitter: https://twitter.com/lamarod1
    Facebook: https://www.facebook.com/lamarod/
    Instagram: https://www.instagram.com/lamarodowens/?hl=en
    Books:
    Love and Rage - The Path to Liberation Through Anger / https://bookshop.org/books/love-and-rage-the-path-of-liberation-through-anger-9781623174095/9781623174095
    Radical Dharma - Talking Race, Love and Liberation / https://www.amazon.com/Radical-Dharma-Talking-Race-Liberation/dp/1623170982

    Ten Percent Happier Challenge Update
    We've decided to postpone the Pandemic Resilience Challenge while we recalibrate it to better meet the needs of this moment. We want to make sure we're supporting you in coping with our current social crisis as well as the pandemic. We're not cancelling the challenge, just postponing - if you signed up for updates, you'll continue to receive information. Thank you for your patience and for giving us the time to get this right.

    You can find updates on the challenge at tenpercent.com/challenge

    Other Resources Mentioned:
    Narrative 4

    Additional Resources:
    Ten Percent Happier Live: https://tenpercent.com/live
    Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide
    Free App access for Health Care Workers: https://tenpercent.com/care

    Full Shownotes: https://www.tenpercent.com/podcast-episode/lama-rod-owens-253

    • 1 hr 17 min
    #252: You Can't Meditate This Away (Race, Rage, and the Responsibilities of Meditators)

    #252: You Can't Meditate This Away (Race, Rage, and the Responsibilities of Meditators)

    There is fury in America's streets - and we, as meditators, have the opportunity to use our practice to do the hard work of seeing things clearly (including the ugliness in our own minds), and responding wisely. I'm incredibly grateful to my guest, meditation teacher Sebene Selassie, for agreeing to come on this show on short notice (like, two hours beforehand) to discuss such a painful subject. This episode is in response to the protests that have broken out nationwide in the wake of the case of George Floyd, a black man who died after nearly nine minutes with his neck under the knee of a white police officer in Minneapolis. Our conversation is personal and raw. Most of all, we hope it is useful.

    Where to find Sebene online:
    Website: https://www.sebeneselassie.com/
    Instagram @sebeneselassie // https://www.instagram.com/sebeneselassie/

    Other Resources Mentioned:
    W. E. B. Du Bois // https://en.wikipedia.org/wiki/W._E._B._Du_Bois
    KAREEM ABDUL-JABBAR L,A Times Op-ED // https://www.latimes.com/opinion/story/2020-05-30/dont-understand-the-protests-what-youre-seeing-is-people-pushed-to-the-edge
    The 1619 Project by New York Times // https://www.nytimes.com/interactive/2019/08/14/magazine/1619-america-slavery.html
    Seeing White - Scene on Radio // https://www.sceneonradio.org/seeing-white/
    Well Read Black Girl // https://www.wellreadblackgirl.com/

    Additional Resources:
    Ten Percent Happier Challenge: https://www.tenpercent.com/challenge
    Ten Percent Happier Live: https://tenpercent.com/live
    Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide
    Free App access for Health Care Workers: https://tenpercent.com/care

    Full Shownotes: https://www.tenpercent.com/podcast-episode/sebene-selassie-252

    • 59 min
    The Dalai Lama's Advice for Right Now

    The Dalai Lama's Advice for Right Now

    How do we handle pandemic-induced anxiety or grief? What does a spiritual guru do to relax while on lockdown? We put those questions - and more - to His Holiness the Dalai Lama. The man needs little introduction. He's the spiritual leader of the Tibetan people, and a global cultural icon who has been featured in an Apple ad, a Martin Scorsese biopic, and in a classic Bill Murray scene from Caddyshack. We spoke to His Holiness from his home in Dharamsala, India. Also on the line: Richard Davidson from the Center for Healthy Minds at the University of Wisconsin in Madison. Richie (that's what everyone calls him) is an old friend of the Dalai Lama's. They’ve been collaborating for decades on scientific research into the effects of meditation on the brain. After we hear from the Dalai Lama - who makes a series of surprising statements - we'll unpack it all in a separate convo with Richie.

    Where to find The Dalai Lama online:
    Website: https://www.dalailama.com/
    Twitter: https://twitter.com/DalaiLama
    Facebook: https://www.facebook.com/DalaiLama
    Instagram: https://www.instagram.com/dalailama/
    YouTube: https://www.youtube.com/user/gyalwarinpoche

    Ten Percent Happier Pandemic Resilience Challenge:

    On June 10, we're launching the Pandemic Resilience Challenge: a free 21 day meditation challenge to help all of us cope with the anxiety, uncertainty, loneliness, boredom and all the other fun emotions we're experiencing during this pandemic. To join the waitlist and receive updates, visit https://tenpercent.com/challenge.

    Where to find Richie Davidson online:
    Healthy Minds Innovations // https://hminnovations.org/hmi/about
    Center for Healthy Minds // https://centerhealthyminds.org/
    Twitter: https://twitter.com/healthyminds
    Facebook: https://www.facebook.com/centerforhealthyminds/
    Instagram: https://www.instagram.com/healthy.mind

    Additional Resources:
    Ten Percent Happier Live: https://tenpercent.com/live
    Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide
    We want to deeply thank and recognize healthcare workers, teachers, warehouse workers, grocery and food delivery workers for the essential role that they play in our lives. For FREE access to the app and hundreds of meditations and resources visit https://tenpercent.com/care

    Full Shownotes: https://www.tenpercent.com/podcast-episode/the-dalai-lama-251

    • 1 hr 17 min
    #250: Holding it Together When Things Fall Apart | Pema Chodron

    #250: Holding it Together When Things Fall Apart | Pema Chodron

    Pema Chodron has seemingly been trying to prepare us for this pandemic for years, through a series of popular books, with titles such as When Things Fall Apart, Welcoming the Unwelcome, and The Wisdom of No Escape. But as you will hear, she is anything but gloomy. Like all of the great meditation teachers I've met, she has a lightness and a sense of humor about her. Notwithstanding her chipper demeanor, she has worked hard to point out to her readers and students that groundlessness and uncertainty are fundamental facts of life - which are becoming increasingly salient in our current crisis. Pema Chodron was born Deirdre Blomfield in Connecticut. She lived a conventional life, going to UC Berkeley, becoming a school teacher, and having a pair of kids. But after a rough divorce, she found herself adrift. During this time, she discovered Tibetan Buddhism, shaved her head, and became a nun. Now in her mid-eighties, she lives in rural Nova Scotia, where she is the director of Gampo Abbey. We connected with her on an old-school landline. We talked about how to actually welcome the unwelcome. We also discussed how to: befriend your demons, sympathize without being stupid, lighten up in the face of fear, and embrace chaos as "extremely good news."

    Where to find Pema Chodron online:
    Website: https://pemachodronfoundation.org/about/pema-chodron/
    Twitter: Pema Chödrön (@AniPemaChodron) / https://twitter.com/AniPemaChodron
    Facebook: Pema Chodron / https://www.facebook.com/Pema.Chodron/
    Instagram: AniPemaChodron (@anipemachodron) / https://www.instagram.com/anipemachodron/

    Books Mentioned:
    When Things Fall Apart: Heart Advice for Difficult Times by Pema Chodron / https://www.amazon.com/When-Things-Fall-Apart-Difficult-ebook/dp/B00BBXJH2C
    Welcoming the Unwelcome by Pema Chodron / https://www.amazon.com/gp/product/B07V77TZ33/ref=dbs_a_def_rwt_bibl_vppi_i1
    Emotional Awareness by The Dalai Lama and Paul Ekman / https://www.amazon.com/Emotional-Awareness-Overcoming-Psychological-Compassion/dp/0805090215

    Other Resources Mentioned:
    Theravada Tradition / https://en.wikipedia.org/wiki/Buddhist_meditation#Contemporary_Therav%C4%81da
    Tonglen Practice / https://www.lionsroar.com/how-to-practice-tonglen/

    For a limited time, we're offering a 40% discount on a year-long subscription to the app. Visit tenpercent.com/podcast40 to get your discount and get support for your meditation practice today.

    This promotion is only available to users without a current Ten Percent Happier app subscription.

    Additional Resources:
    Ten Percent Happier Live: https://tenpercent.com/live
    Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide
    We want to deeply thank and recognize healthcare workers, teachers, warehouse workers, grocery and food delivery workers for the essential role that they play in our lives. For FREE access to the app and hundreds of meditations and resources visit https://tenpercent.com/care

    Full Shownotes: https://www.tenpercent.com/podcast-episode/pema-chodron-250

    • 46 min
    How Not to Say Stupid Stuff When You're Stressed | Susan Piver TPH Live Bonus

    How Not to Say Stupid Stuff When You're Stressed | Susan Piver TPH Live Bonus

    Sometimes when you get stressed, you say dumb stuff and that is still happening to me, even after having meditated for over a decade. But in Buddhism, there's a way to deal with this. They call it right speech or mindful speech. In this bonus TPH Live session, the great Susan Piver (previous guest on the show), a meditation teacher based in the Boston area, joins me for a discussion on how to be mindful of our speech during these stressful times. During the session Susan offers a guided meditation and we take some questions live from the audience.

    You can find Susan Piver's Ten Percent Happier LIVE session and much more on our app. Visit tenpercent.com to download the Ten Percent Happier app and kickstart your meditation practice.

    Susan Piver's TPH Live session: https://10percenthappier.app.link/RightSpeech

    • 22 min
    #249: Don't Let This Crisis Go To Waste | Roshi Joan Halifax

    #249: Don't Let This Crisis Go To Waste | Roshi Joan Halifax

    Roshi Joan Halifax is definitely not arguing the pandemic is a good thing, but she also believes we shouldn't let this crisis go to waste. It's a wake-up call, she says - a chance for us to really take a beat and ask ourselves what actually matters, both individually and as a culture. Roshi Joan Halifax is a buddhist teacher, zen priest, anthropologist, and pioneer in the field of end-of-life care. She is founder, abbot, and head teacher of Upaya Institute and Zen Center in Santa Fe, New Mexico. And her motto for this crisis, as you will hear, is: strong back, soft front.

    Where to find Roshi Joan Halifax online:
    Website: https://www.upaya.org/about/roshi/
    Twitter: Joan Halifax (@jhalifax) / https://twitter.com/jhalifax
    Facebook: Joan Halifax / https://www.facebook.com/joan.halifax

    For a limited time, we're offering a 40% discount on a year-long subscription to the app. Visit tenpercent.com/podcast40 to get your discount and get support for your meditation practice today.

    This promotion is only available to users without a current Ten Percent Happier app subscription.

    Other Resources Mentioned:
    Glassman Roshi / https://en.wikipedia.org/wiki/Bernie_Glassman
    Arnold van Gennep / https://en.wikipedia.org/wiki/Arnold_van_Gennep
    What is Jukai? / https://www.lionsroar.com/what-is-jukai/
    Biography of Nelson Mandela – Nelson Mandela Foundation https://www.nelsonmandela.org/content/page/biography
    Malala - Girls' Education / https://malala.org/advocacy?sc=header
    Heather McTeer Toney / https://www.momscleanairforce.org/team/heather-mcteer-toney/
    The Sun My Heart by Thich Nhat Hanh / https://www.amazon.com/Sun-Heart-Thich-Nhat-Hanh/dp/0712654224
    Aldo Leopold / https://www.aldoleopold.org/about/aldo-leopold/
    Robert Bly / http://www.robertbly.com/
    Stanislav Grof / https://en.wikipedia.org/wiki/Stanislav_Grof
    Venerable Tara Tulku Rinpoche

    Additional Resources:
    Ten Percent Happier Live: https://tenpercent.com/live
    Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide
    Free App Access for Journalists, Teachers, Healthcare, Grocery and Food Delivery, and Warehouse Workers: https://tenpercent.com/care

    Full Shownotes: https://www.tenpercent.com/podcast-episode/joan-halifax-249

    • 1 hr 11 min

Customer Reviews

4.5 out of 5
280 Ratings

280 Ratings

Mme Karen ,

Meditation made accessible

I had always had difficulties « getting » meditation and thought I was doing it wrong or no good at it. Ten Percent Happier has aligned with what I need to understand how to meditate, how to get the most out of the practice and how to apply the related principles in my life. Yet this podcast, it’s host and guests have « taught » me how to accept exactly where I am.

Katrina@01 ,

Fantastic podcast

Dan Harris makes the ‘touchy feely’ world of meditation a truly relatable practical tool for healthy living. His interview style is engaging and he asks the questions I’m thinking when I think them. The guests are wonderful informative teachers. This podcast enriched my life 🙏🏽

quincy dee ,

So much to like!

As I get ‘serious’ about meditation, I look for stories from others to help me make sense of it. Dan Harris is doing the same, and I’m eagerly devouring the back catalogue of his podcasts. Awesome, brave and generous work, Dan! Thank you!

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