299 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
    • 4.7, 53 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.

    Getting Out of Your Head | Bonus Meditation with Diana Winston

    Getting Out of Your Head | Bonus Meditation with Diana Winston

    You can find meditations on compassion and much more on our app. Visit tenpercent.com to download the Ten Percent Happier app and kickstart your meditation practice. Visit tenpercent.com to sign up today.

    Listen to Diana's meditation on the app here: https://10percenthappier.app.link/CompassionForOthers

    About Diana:
    Diana Winston is the Director of Mindfulness Education at UCLA's Mindful Awareness Research Center where she also teaches mindfulness practices to the general public. 

    Her easy-on-the-ears west coast style rests on top of a rigorous scientific mind, and a vast amount of teaching experience. She has developed curriculum and taught mindfulness since the early 90’s in a variety of settings including hospitals, universities, corporations, non profits, and schools. She has taught mindful awareness to health professionals, leaders, teachers, activists, seniors, and adolescents in the US and Asia. A published researcher and author, Diana has also written for numerous meditation publications, where her daughter, Mira, often makes an appearance in her examples of bringing mindfulness to daily life.

    • 11 min
    #261: Can Faith Be Useful - Even for Atheists? | Elizabeth Mattis Namgyel

    #261: Can Faith Be Useful - Even for Atheists? | Elizabeth Mattis Namgyel

    Faith is a loaded word in some circles, but in this episode, Elizabeth Mattis Namgyel makes her case for it - in ways that might surprise you. We also discuss: what she means by the phrase "being realistic," the power of exploring open questions, and how sitting like a log is the new activism. She's been practicing for 35 years in the Tibetan tradition. She is the retreat master of Samten Ling in Crestone, Colorado and has spent over six years in silent retreat. She’s the author of The Power of an Open Question and The Logic of Faith, and host of the new podcast Open Question.  

    Where to find Elizabeth Mattis Namgyel online: 
    Website: https://www.elizabethmattisnamgyel.com/
    Twitter: https://twitter.com/EMattisNamgyel
    Facebook: https://www.facebook.com/ElizabethMattisNamgyel/
    Instagram: https://www.instagram.com/elizabethmattisnamgyel/ 
    Books: The Power of an Open Question - https://www.elizabethmattisnamgyel.com/the-power-of-an-open-question
    The Logic of Faith - https://www.elizabethmattisnamgyel.com/the-logic-of-faith 
    Other Resources Mentioned: Thinley Norbu Rinpoche - https://en.wikipedia.org/wiki/Thinley_Norbu
    Faith by Sharon Salzberg - https://www.amazon.com/dp/B00AG0BRCE/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1 
    Shantideva - https://en.wikipedia.org/wiki/Shantideva
    Mahayana - https://en.wikipedia.org/wiki/Mahayana
    The Way of the Bodhisattva - https://www.amazon.com/dp/B006L8SE58/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1 Dzigar
    Kongtrul Rinpoche - https://www.mangalashribhuti.org/VDKR
    Open Question podcast - https://podcasts.apple.com/us/podcast/open-question/id1507249383 

    Additional Resources:
    Ten Percent Happier Live: https://tenpercent.com/live
    Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide
    Free App access for Frontline Workers: https://tenpercent.com/care 
    Full Shownotes: https://www.tenpercent.com/podcast-episode/elizabeth-mattis-namgyel-261

    • 1 hr 6 min
    #260: The Science of Happiness | Emiliana Simon-Thomas

    #260: The Science of Happiness | Emiliana Simon-Thomas

    In this episode, at this fraught moment in history, we're bringing on a leading scientist to help us tackle one of the most pernicious misconceptions that humans have ever fostered. The very roots of the word "happiness" reflect our assumption that happiness is something that happens to us, rather than something we can cultivate. "Hap" is the same root of words such "hapless," or "haphazard." It implies luck. But again, happiness is a skill that we can cultivate. Emiliana Simon-Thomas helps people learn this skill for themselves. Her online course - The Science of Happiness - has reached over half a million people worldwide. She's the science director of the Greater Good Science Center at UC Berkeley. And in this interview, we discuss how to make ourselves happier through generosity, which is literally part of our biology; how the pleasure of caring for others means we'll do it again. How empathy fatigue is real - and I debate with Emiliana about the meaning of selfishness. And, how we've got love wrong. Before we dive in, I want to flag that this is a conversation we recorded late last year, prior to the pandemic and recent racial justice protests in America, but the insights are as vital as ever.

    Where to find Emiliana Simon-Thomas online:
    Website: https://greatergood.berkeley.edu/profile/emiliana_simon_thomas
    Course: https://www.edx.org/course/the-science-of-happiness-3

    You can find meditations on compassion and much more on our app. Visit tenpercent.com to download the Ten Percent Happier app and kickstart your meditation practice. Visit tenpercent.com to sign up today.

    Other Resources Mentioned:
    Tania Singer - https://en.wikipedia.org/wiki/Tania_Singer
    Bill Harbaugh - https://harbaugh.uoregon.edu/
    Darryl Cameron, compassion collapse - https://en.wikipedia.org/wiki/Collapse_of_compassion
    Tonglen practice - https://en.wikipedia.org/wiki/Tonglen
    Love 2.0 by Barbara Fredrickson - https://www.amazon.com/dp/B008BM0LMG/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1

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

    Full Shownotes: https://www.tenpercent.com/podcast-episode/emiliana-simon-thomas-260

    • 1 hr 1 min
    Emotional Awareness | Oren Sofer Bonus Guided Meditation

    Emotional Awareness | Oren Sofer Bonus Guided Meditation

    You can find Oren's meditation on emotional awareness and much more on our app. Visit tenpercent.com to download the Ten Percent Happier app and kickstart your meditation practice.

    Listen to Oren's meditation in the app: https://10percenthappier.app.link/EmotionalAwarenessPod

    About Oren
    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.

    • 14 min
    #259: How You Can Help Transform America's Racial Karma | Dr. Larry Ward

    #259: How You Can Help Transform America's Racial Karma | Dr. Larry Ward

    What can you, as an individual, do to help break the cycles of rage, pain, fear, and violence that continue to grip America - and many other parts of the world - relating to the issue of race? Even though our guest this week was shot at by white police officers at the age of 11, and later had his house firebombed by racists, he is hopeful that now is a moment of true potential- an opportunity to transform what he calls "America’s racial karma," and, by extension, ourselves. Dr. Larry Ward is a lay minister in the lineage of the great Vietnamese Zen master, Thich Nhat Hanh. He's an advisor to the Executive Mind Leadership Institute at the Peter F. Drucker School of Management. He has done consulting work with Fortune 500 companies around the world. And he has a PhD in religious studies with an emphasis on Buddhism. His forthcoming book is called America's Racial Karma.

    Where to find Dr. Larry Ward online:
    Website: https://www.thelotusinstitute.org/
    Book Mentioned:
    America’s Racial Trauma Pre-order: https://www.penguinrandomhouse.com/books/651864/americas-racial-karma-by-larry-ward/

    Blog Post Mentioned:
    America, The Business That Tried to Become A Country: https://www.thelotusinstitute.org/blog/thebusinessthatbecameacountry

    Other Resources Mentioned:
    Margaret Mead: https://en.wikipedia.org/wiki/Margaret_Mead
    8:46 - Dave Chappelle: https://youtu.be/3tR6mKcBbT4
    Outliers by Malcom Gladwell: https://www.amazon.com/Outliers-Story-Success-Malcolm-Gladwell/dp/0316017930
    Carl Jung: https://en.wikipedia.org/wiki/Carl_Jung
    Tricycle Article: https://tricycle.org/trikedaily/racial-karma/
    Lions Roar: https://www.lionsroar.com/race-reclamation-and-the-resilience-revolution/

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

    Full Shownotes: https://www.tenpercent.com/podcast-episode/larry-ward-259

    • 57 min
    #258: Why Your Bad Habits (and Addictions) May Be Getting Worse - and How Mindfulness Can Help | Dr. Jud Brewer

    #258: Why Your Bad Habits (and Addictions) May Be Getting Worse - and How Mindfulness Can Help | Dr. Jud Brewer

    Do you find yourself overeating during this stressful time? Maybe drinking or smoking more than you would like? What about shopping or gambling? And how's your relationship to your phone these days? Our guest this episode, Dr. Judson Brewer, is an addiction psychiatrist - with a special interest in how mindfulness can help. He says we all sit somewhere on the spectrum of addiction. And when you add stress into the system- in this time of pandemic, recession and racial strife- many of us move the wrong way along the spectrum, toward hardcore addiction. And of course, for people who already have full blown addictions, the current conditions can be an utter disaster. But again, Jud has good news. He's used mindfulness and meditation to treat people with addictions to cigarettes, food, and opioids. He is the Director of Research and Innovation at the Mindfulness Center at the School of Medicine at Brown University. He has written a book, called The Craving Mind, and founded three apps to help people with eating, smoking cessation, and anxiety. Before we dive in, I want to mention that we recorded this episode a few weeks ago - right before the recent protests. As you will hear, though, this conversation is still fully relevant. With that said, here we go with Jud Brewer.

    Where to find Jud Brewer online:
    Website: https://drjud.com/
    Twitter: https://twitter.com/judbrewer
    Facebook: https://www.facebook.com/judson.brewer.9
    YouTube: https://www.youtube.com/channel/UCi6bQu-Df7Wh2x3gFT5a8aw

    Other Resources Mentioned:
    Borkovec's model of GAD - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3073849/#:~:text=Borkovec's%20model%20of%20GAD%20
    Mindfulness-Based Relapse Prevention for Addictive Behaviors: A Clinician's Guide - https://www.amazon.com/Mindfulness-Based-Relapse-Prevention-Addictive-Behaviors/dp/1606239872
    New Research Shows Results for Smartphone Intervention for Obesity - https://osher.ucsf.edu/news/new-research-shows-results-smartphone-intervention-obesity
    Eat Right Now - https://goeatrightnow.com/
    Craving to Quit - https://www.cravingtoquit.com/
    Unwinding Anxiety - https://www.unwindinganxiety.com/

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

    Full Shownotes: https://www.tenpercent.com/podcast-episode/jud-brewer-258

    • 1 hr 9 min

Customer Reviews

4.7 out of 5
53 Ratings

53 Ratings

#%!?? ,

So inspiring!

I love this podcast. One of the reasons surely is my interest in meditation. But it's not just that. It's the warmth and charisma of all the guests, their ethical outlook on life. And the good job Dan Harris makes in pulling out all this good stuff out of them. THANKS 🙏

philippfolkerts ,

Good Lord

Third time's the charm, they say. So I listened to three episodes, even though the first one already was just a total waste of time🙎🏼‍♂️Turns out it's just ramble-babble for 80% of the time...LOTS of talking but not saying much!🤦🏼‍♂️Maybe it's an American thing and I'm not really part of the target group for this - dare I say, very self-promoting and commercials-in-your-face/ears - podcast, but I would definitely not recommend this crap. Note to the producers: don't waste people's time!🤷🏼‍♂️

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