684 episodes

Dan Harris is a fidgety, skeptical journalist who had a panic attack on live national television, which led him to try something he otherwise never would have considered: meditation. He went on to write the bestselling book, 10% Happier. On this show, Dan talks with eminent meditation teachers, top scientists, and even the odd celebrity. Guests include everyone from His Holiness the Dalai Lama to Brené Brown to Karamo from Queer Eye. On some episodes, Dan ventures into the deep end of the pool, covering subjects such as enlightenment and psychedelics. On other episodes, it’s science-based techniques for issues such as anxiety, productivity, and relationships. Dan's approach is seemingly modest, but secretly radical: happiness is a skill you can train, just like working your bicep in the gym. Your progress may be incremental at first, but like any good investment, it compounds over time.
New episodes come out every Monday, Wednesday, and Friday for free. Listen 1-week early and to all episodes ad-free with Wondery+ or Amazon Music with a Prime membership or Amazon Music Unlimited subscription.

Ten Percent Happier with Dan Harris Wondery

    • Health & Fitness
    • 4.6 • 417 Ratings

Listen on Apple Podcasts
Requires subscription and macOS 11.4 or higher

Dan Harris is a fidgety, skeptical journalist who had a panic attack on live national television, which led him to try something he otherwise never would have considered: meditation. He went on to write the bestselling book, 10% Happier. On this show, Dan talks with eminent meditation teachers, top scientists, and even the odd celebrity. Guests include everyone from His Holiness the Dalai Lama to Brené Brown to Karamo from Queer Eye. On some episodes, Dan ventures into the deep end of the pool, covering subjects such as enlightenment and psychedelics. On other episodes, it’s science-based techniques for issues such as anxiety, productivity, and relationships. Dan's approach is seemingly modest, but secretly radical: happiness is a skill you can train, just like working your bicep in the gym. Your progress may be incremental at first, but like any good investment, it compounds over time.
New episodes come out every Monday, Wednesday, and Friday for free. Listen 1-week early and to all episodes ad-free with Wondery+ or Amazon Music with a Prime membership or Amazon Music Unlimited subscription.

Listen on Apple Podcasts
Requires subscription and macOS 11.4 or higher

    How To Undermine the Inner Critic | Bonus Meditation with Diana Winston

    How To Undermine the Inner Critic | Bonus Meditation with Diana Winston

    This episode comes out for free on December 16th, and is available early and ad-free for Wondery+ subscribers.
    ---

    The delicate practice of self-forgiveness can help undo habits of self-judgment, self-criticism, and help you reclaim greater self-esteem.

    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, The Little Book of Being: Practices and Guidance for Uncovering your Natural Awareness

    To find this meditation in the Ten Percent Happier app, you can search for “Self-Forgiveness,” or click here: "https://10percenthappier.app.link/content?meditation=73751265-07b6-4333-b2e6-a9d682e0b213"

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    How to Stop the War Against Yourself | Tara Brach

    How to Stop the War Against Yourself | Tara Brach

    This episode comes out for free on Dec. 14, and is available early and ad-free for Wondery+ subscribers.

    It’s possible to actually be addicted to self-criticism, especially as a way to keep yourself safe. But evidence shows that’s not true, and today’s episode dives into strategies to deal with your own self-hatred.

    This is part two of a series this week on forgiveness. In our last episode, Jack Kornfield focused on forgiving other people and in today’s episode, Tara Brach talks about forgiving yourself.

    Tara Brach is a meditation teacher, psychologist and author of several books including Radical Acceptance, Radical Compassion and Trusting the Gold. Her weekly podcast is downloaded 3 million times a month. Tara is also the founder of the Insight Meditation Community of Washington.

    In this episode we talk about:
    - Why Tara says self-hatred “divides us from our ourselves”
    - The benefits of learning the habit to stop kicking our own asses
    - Simple meditations to help us with self-forgiveness
    - Questions that can help us understand what really matters to us, and what we really want
    - The power of seeing the profundity in mundane experiences
    - A refresher on a fan favorite meditation technique: RAIN
    - How to start trusting reality more than we believe the beliefs about ourselves
    - Forgiveness vs accountability


    Full Shownotes: https://www.tenpercent.com/podcast-episode/tara-brach-534

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    A Self-Interested Case for Forgiveness | Jack Kornfield

    A Self-Interested Case for Forgiveness | Jack Kornfield

    This episode comes out for free on Dec. 12, and is available early and ad-free for Wondery+ subscribers.

    The allure of resentment, of holding a grudge or nursing your rage can be super powerful.

    In today’s episode, Jack Kornfield, one of the great western meditation masters, talks about Buddhist strategies for not holding grudges and the self-interested case for forgiveness. This episode is the first of a two-part series this week on forgiveness.

    In this conversation we talk about:

    - What forgiveness is and isn’t
    - Whether forgiveness is a single act or an ongoing process
    - The cost of not forgiving
    - A forgiveness practice you can try in your meditation
    - Whether it’s possible to respond to the misdeeds and transgressions of others with force and love at the same time
    - Whether there are things that are unforgivable
    - And Jack’s contention that forgiveness involves a shift in identity


    Full Shownotes: https://www.tenpercent.com/podcast-episode/jack-kornfield-533

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    A Meditation for Anxiety | Bonus Meditation with Sebene Selassie

    A Meditation for Anxiety | Bonus Meditation with Sebene Selassie

    This episode comes out for free on Dec. 9, and is available early and ad-free for Wondery+ subscribers.

    Sebene guides you through using physical touchpoints to reduce anxiety. This is a great alternative to focusing on breathing.

    About Sebene Selassie:

    Sebene Selassie was 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.


    To find this meditation in the Ten Percent Happier app, you can search for “Working With Anxiety,” or click here:
    "https://10percenthappier.app.link/content?meditation=1fe8c559-04a4-4082-bf7c-e59d573c1252"

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    Could This Practice Improve Your Sleep, Sharpen Your Mind, and Decrease Unhealthy Cravings? | Kelly Boys

    Could This Practice Improve Your Sleep, Sharpen Your Mind, and Decrease Unhealthy Cravings? | Kelly Boys

    How do we get out of our heads and into our bodies? Our guest today, Kelly Boys, offers very practical suggestions to do just that through the use of a modality called Yoga Nidra.

    • 1 hr 3 min
    Your Anxiety Questions, Answered | Judson Brewer

    Your Anxiety Questions, Answered | Judson Brewer

    Dr. Jud Brewer, one of the world’s leading experts on anxiety, answers listener voicemails and dives into dealing with the current levels of anxiety in our culture.

    • 1 hr 7 min

Customer Reviews

4.6 out of 5
417 Ratings

417 Ratings

Exyogi ,

Love love love 10 percent happier

Dan has a great way of making what sometimes is a little complicated and turning into something we can understand. Huge fan of Dan and the wonderful, inspiring guest speakers!

JayParker72 ,

I love this podcast

I’ve only just discovered 10% Happier and Dan Harris’ work and it really resonates with me. Deeper life experience practices explained with practical language and no woo-woo. Yay. I love the thoughts Dan has to share and get a lot out of it when he speaks. I also love his approach as a podcaster because he lets his guests speak without interrupting them which I find rare and welcome. It means the guests can go deep because they have the freedom to explain their ideas. Thank you!

LilaKen ,

Great

It’s a great podcast but Dan, don’t worry so much about enlightenment! Heaven and hell are here now. We don’t need to use meditation as a way to ‘get better’ at yet another thing. You’re doing it already.

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