931 episodes
Ten Percent Happier with Dan Harris Wondery
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- Health & Fitness
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4.5 • 546 Ratings
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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.
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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
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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
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The Science Of Self-Compassion | Serena Chen
This episode comes out for free on April 29th, and is available early and ad-free for Wondery+ subscribers.
How self compassion works, how to practice it, and what the research says about the benefits.
GUEST BIO:
Dr. Serena Chen is Professor of Psychology and the Marian E. and Daniel E. Koshland, Jr. Distinguished Chair for Innovative Teaching and Research at the University of California, Berkeley. Her research focuses on the self and identity, interpersonal relationships, and social power and influence. She is a Fellow of the Society of Personality and Social Psychology, American Psychological Association, and Association of Psychological Science. Dr. Chen was also the recipient of the Early Career Award from the International Society for Self and Identity, and the Distinguished Teaching Award from the Social Sciences Division of the University of California, Berkeley.
In this episode we talk about:
- The connection between self-compassion and authenticity
- As well as self-compassion exercises that you can incorporate into your daily life
- How self-compassion influences the desire for self improvement
- How it can lead you to be more understanding of other people
- The connection between self-compassion and good leadership
- And how self-compassion can apply to parenting as well as to educational realms
Related Episodes:
How to Make Self-Compassion Work for You | Kristin Neff
Kryptonite for the Inner Critic, Self-Compassion Series | Kristin Neff
Self-Compassion Ain’t Always Soft | Kristin Neff
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/serena-chen
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. -
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.
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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.
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Stop Trying To Control Everything | Bonus Meditation with Sebene Selassie
Get comfortable with uncertainty and cultivate trust in life, even in the most turbulent times.
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How Thinking About Death Can Improve Your Life | Alua Arthur
Death isn’t the most appetizing topic, but contemplating mortality can be a massive source of motivation, perspective, and even stress relief. In this episode, life lessons from a death doula, who helps people at the end.
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!