511 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

    • Health & Fitness
    • 4.6 • 353 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.

    Counteracting Your Negativity Bias | Bonus Meditation with Anushka Fernandopulle

    Counteracting Your Negativity Bias | Bonus Meditation with Anushka Fernandopulle

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

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

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

    About Anushka Fernandopulle:

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

    • 8 min
    The Price of Secrecy | Michael Slepian

    The Price of Secrecy | Michael Slepian

    This episode is all about secrets. 

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

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

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

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

    • 50 min
    How to Outsmart Your Pain | Christiane Wolf

    How to Outsmart Your Pain | Christiane Wolf

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

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

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

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

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

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

    • 58 min
    How Not To Be A Jerk (Even with Difficult People) | Bonus Meditation with Oren Jay Sofer

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

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

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

    About Oren Sofer:
    Oren Jay Sofer teaches mindfulness, meditation and Nonviolent Communication. He has practiced meditation since 1997, beginning his studies in Bodh Gaya, India and is a long-time student of Joseph Goldstein, Michele McDonald, and Ajahn Sucitto, and is a graduate of the IMS/Spirit Rock Teacher Training program.

    He holds a degree in Comparative Religion from Columbia University and is the author of Say What You Mean: A Mindful Approach to Nonviolent Communication.

    • 7 min
    The Art and Science of Compassion | Thupten Jinpa

    The Art and Science of Compassion | Thupten Jinpa

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

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

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

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

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

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

    • 1 hr 15 min
    The Voice in Your Head | Ethan Kross

    The Voice in Your Head | Ethan Kross

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

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

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

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

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

    • 1 hr 9 min

Customer Reviews

4.6 out of 5
353 Ratings

353 Ratings

cypressfoss ,

The advertising is doing my head in.

I have loved this podcast since its inception. Absolutely wonderful. But I had to get on here to say that the woman doing the advertising voiceovers now is UNBEARABLE. Her awful accent, ear-hurty twang and *but wait, there’s more - free steak knives!* tone would be hard to take anywhere, but the fact that she pops up in a podcast devoted to meditation/Buddhism/spiritual & emotional wellbeing? The contrast is like a slap in the face with a wet fish!!! Please get rid of her!

Vivifrance ,

50 per cent happier

How delighted I am to have found this truly mesmerising podcast and to have joined the 21 Day Meditation Challenge. Such wonderful guests, lovely people and a brilliant host. Meditation is about to become a big, inspiring and healing part of my life. Thank you.

Alex the intuitive eater ,

Thanks Dan

Loving the self compassion focus for the new year. Thanks however for the recent episode with Laurie Santos and the shout out to Evelyn Tribole and intuitive eating!! So glad this concept is getting some well deserved space in more mainstream media. Many thanks

Top Podcasts In Health & Fitness

Listeners Also Subscribed To

More by ABC News