933 episodes
Ten Percent Happier with Dan Harris Wondery
-
- Health & Fitness
-
-
4.5 • 546 Ratings
-
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.
-
How To Regulate Your Nervous System For Stress, Anxiety, And Trauma | Peter Levine
This episode comes out for free on May 6th, and is available early and ad-free for Wondery+ subscribers.
The creator of somatic experiencing shows Dan how to heal trauma through the body.
Peter A. Levine, Ph.D., has spent the past 50 years developing Somatic Experiencing. He holds a doctorate in Biophysics from UC Berkeley and a doctorate in Psychology from International University. His work has been taught to over 30,000 therapists in over 42 countries. He is the author of the new book, An Autobiography of Trauma.
Content warning: This episode includes discussions of rape and violence.
In this episode we talk about:
- How to do somatic experiencing. You’ll see Dan play the role of guinea pig + make weird sounds
- The difference between somatic experiencing and talk therapy
- Somatic experiencing practices we can implement into our lives
- Why some people feel horror/terror at the thought of re-occupying the body and how to overcome those fears
- What the research says – and how these practices around body awareness have gone from the fringes to entering the scientific mainstream
- And how to move through ancient wounds – and enrich our lives (whether we have trauma or not)
- Practices to fortify us in times of difficulty
- Facing mortality
Related Episodes:
Become An Active Operator Of Your Nervous System | Deb Dana
What Science and Buddhism Say About How to Regulate Your Own Nervous System | Deb Dana & Kaira Jewel Lingo
How to Live with the Worst Things That Ever Happened to You | Stephanie Foo
An Ace Therapist Gives Dan A Run For His Money | Dr. Jacob Ham
How to Get Out of Your Head | Willa Blythe Baker
Sign up for Dan’s weekly newsletter here
Follow Dan on social: Instagram, TikTok
Ten Percent Happier online bookstore
Subscribe to our YouTube Channel
Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/peter-levine
Additional Resources:
Download the Ten Percent Happier app today: https://10percenthappier.app.link/install
Sign up on wonderyplus.com/applepodcasts and stay up-to-date on the latest new podcasts and more from Wondery. -
Rewire How You Talk To Yourself | Ofosu Jones-Quartey
This episode comes out for free on May 1, and is available early and ad-free for Wondery+ subscribers.
Buddhist strategies for taming that nagging voice in your head.
Ofosu Jones-Quartey, a meditation teacher, author, and musician hailing from the Washington DC area brings over 17 years of experience in sharing mindfulness, meditation and self-compassion practices with the world. Holding a bachelor’s degree from American University and certified by the Mindfulness Meditation Teacher Certification Program, Ofosu is a graduate of the Teleos Coaching Institute and is the male voice on the Balance meditation app, reaching over 10 million subscribers.
Ofosu leads meditation classes and retreats nationwide, having taught and led retreats at the Insight Meditation Community of Washington, The Insight Meditation Society, Spirit Rock, Brooklyn Zen Center, Cleveland Insight, Inward Bound Mindfulness and more.
As an accomplished hip hop artist under the name “Born I,” Ofosu released the mindfulness-themed album “In This Moment” in 2021. His most recent album is “AMIDA”, a spiritual, Lo-Fi Hip Hop album exploring life, death and his Buddhist faith.
Beyond music, Ofosu is an author, releasing his self-published children’s book “You Are Enough” in 2020 and “Love Your Amazing Self” via Storey Publishing in 2022. He lives in Rockville, Maryland, with his wife and four children.
In this episode we talk about:
- The relationship between self-compassion and a successful meditation practice
- All the reasons people resist self-compassion, and his rebuttals
- Whether self-compassion is selfish
- How to do self-compassion off the cushion, including practices like journaling, written reminders, establishing accountability partners, and simple questions you can drop into your mind when all else fails
- How to do self-compassion on the cushion, including practices like body scans, metta, and a check-in practice you can use at the very start of your sits
- And how to teach self-compassion to children
Related Episodes:
The Voice in Your Head | Ethan Kross
Sign up for Dan’s weekly newsletter here
Follow Dan on social: Instagram, TikTok
Ten Percent Happier online bookstore
Subscribe to our YouTube Channel
Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/ofosu-jones-quartey
Additional Resources:
Download the Ten Percent Happier app today: https://10percenthappier.app.link/install
Sign up on wonderyplus.com/applepodcasts and stay up-to-date on the latest new podcasts and more from Wondery. -
The Science Of Self-Compassion | Serena Chen
How self compassion works, how to practice it, and what the research says about the benefits.
-
A Very Simple, Very Effective Meditation | Bonus Meditation with Cara Lai
Cara introduces you to the magic of doing less. These gentle no-frills instructions get right to the heart of meditation practice.
-
How To Handle Literally Anything | Sebene Selassie and Jeff Warren
Debating the cliche: Does everything happen for a reason? Plus, the Meditation Party crew tackles equanimity, work/life balance, and meditation vs napping.
-
Ancient Strategies For Managing Stress And Anxiety | Ryan Holiday
Digging into the nuts and bolts of Stoicism with one of its best-known modern proponents.
Customer Reviews
Revelatory
Have been listening to this podcast on and off since September and it has really helped through a period of soul searching and upheaval and complexity.
I have learned an enormous amount. Yesterday I listened to a’How to take Risks’, I think it is my favourite so far because you get to hear behind the scenes of the podcast and what they do to make it so great and the process involved.
Thank you ten percent happier team.
Fabulous
Anxiety-Ambiguous Loss. Wow. Absolutely incredible stuff and from the heart.
I listened to this to help with life’s journey and make things a little clearer and easier for me and others around me.
Thank you.
One of my favourites!
I have very much enjoyed listening to the pod for several years now, but one thing that has recently stood out for me is how Dan is able to use the platform to provide listeners with information about the misinformation and harm diet and wellness culture can inflict on us. As a nutritionist and certified intuitive eating counsellor I am a big fan of guests like Evelyn Tribole, Christy Harrison and Virginia Sole-Smith, and super psyched that they have been interviewed on the pod. This brings the non-diet, weight inclusive and body acceptance movement to the fore, and allows for listeners to evaluate their biases, diet mentality and unhelpful strategies and rules they have loved with when it comes to food and health.
More of this please!! Amazing stuff!