682 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
    • 4.7 • 1K 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

    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

    Sign up on wonderyplus.com/applepodcasts and stay up-to-date on the latest new podcasts and more from Wondery.

    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"

    Sign up on wonderyplus.com/applepodcasts and stay up-to-date on the latest new podcasts and more from Wondery.

    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

    This episode comes out for free on Dec 7th, and is available early and ad-free for Wondery+ subscribers.

    Today we’re taking a run at something that is simultaneously a contemplative cliché and also a deeply desired psychological outcome: getting out of your head and into your body. So many of us want an escape route from the spinning, looping, fishing narratives and grudges in our head and our guest today has some very practical suggestions to help us do that.

    Kelly Boys is a mindfulness trainer and coach. She has helped design and deliver mindfulness and resilience programs for the UN, Google, and San Quentin State Prison. She is also the author of The Blind Spot Effect: How to Stop Missing What's Right in Front of You

    Today we’re going to talk specifically about a type of meditation that Kelly teaches called Yoga Nidra, which has been shown to help you sleep, improve your working memory, and decrease cravings.

    In this episode we talk about:
    - The difference between Yoga Nidra and mindfulness meditation, and how Kelly seeks to combine them
    - The value of being able to both observe and high-five your demons
    - Working with our “core beliefs” about ourselves and the world
    - The calming power of drawing your attention to the back side of your body throughout the day
    - Working with “opposites” as a way to get unstuck in difficult moments
    - What Kelly means by the blind spot effect
    - Setting intentions

    Full Shownotes: https://www.tenpercent.com/podcast-episode/kelly-boys-531

    Sign up on wonderyplus.com/applepodcasts and stay up-to-date on the latest new podcasts and more from Wondery.

    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
    Partying With Your Imperfections | Bonus Meditation with Jeff Warren

    Partying With Your Imperfections | Bonus Meditation with Jeff Warren

    This simple but profound meditation will help you flip the judgment switch and genuinely welcome whatever your life presents.

    • 5 min
    The Surprising Power of “Healthy Embarrassment” | Koshin Paley Ellison

    The Surprising Power of “Healthy Embarrassment” | Koshin Paley Ellison

    How do we deal with parts of our personality that we’re ashamed of? Today’s guest, Koshin Paley Ellison, offers practical tools to work more skillfully with our baggage through the use of a classic Buddhist list called The Eightfold Path.

    • 51 min

Customer Reviews

4.7 out of 5
1K Ratings

1K Ratings

AT loon ,

My survival mechanism for a pandemic

Ten percent happier came to my attention at the beginning of the pandemic. It has helped me walk my aging husky through her final years, train for a half marathon, split all the wood from the dying maple in the backyard and keep me focused on 20 km cross country ski days. It keeps me balanced, appreciating me for who I am and not being afraid to be humble about my shortcomings, and to continue ti strive to be a better human. Keep it up!

beeg09 ,

Thanks Dan

This podcast (mindfulness) has completely changed my life for the better. Its helped me discover an inner peace I never knew existed. Inner peace = Happiness.

Kimdandane ,

My go-to podcast

I love this podcast! It has sage advice that always lifts me up. The guests are so relatable and I always take something away from each episode that I can practice in my life.

Top Podcasts In Health & Fitness

Scicomm Media
Jay Shetty
Studio SF
Aubrey Gordon & Michael Hobbes
Kathryn Nicolai
Peter Attia, MD

You Might Also Like

Pushkin Industries
Jonathan Fields / Acast
Muse Meditation Studio
Rick Hanson, Ph.D., Forrest Hanson
Glennon Doyle & Cadence13
PRX and Greater Good Science Center