287 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, 35 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.

    Waking Up to the Distortion of Racism | Bonus Talk with Zenju Earthlyn Manuel

    Waking Up to the Distortion of Racism | Bonus Talk with Zenju Earthlyn Manuel

    If we were to walk past the fires of oppression, we would be walking past one of the widest gateways to liberation.

    About Zenju Earthlyn Manuel
    Zenju Earthlyn Manuel is an author, poet, Zen Buddhist priest, teacher, artist, and drum medicine woman. She holds a Ph.D. and worked for decades for arts organizations and those serving women and girls, cultural arts, and mental health. Her books include The Way of Tenderness: Awakening Through Race, Sexuality, and Gender.

    You can find Zenju's Talk in the Ten Percent Happier app at this link: https://10percenthappier.app.link/AttendingToTheFiresOfRacism.

    • 9 min
    #253: An Uncomfortable (But Meaningful) Conversation About Race | Lama Rod Owens

    #253: An Uncomfortable (But Meaningful) Conversation About Race | Lama Rod Owens

    Many of us come to meditation for comfort. But, especially for white people, right now is a time to embrace our discomfort. Lama Rod Owens encourages me to step way out of my comfort zone in this conversation, and I am grateful to him for it. Owens is the author of the soon-to-be-released book, Love and Rage. As it says in the bio on his website, his story sits at the "cross sections" of so many aspects of American life "as a Black, queer male, born and raised in the South." He was officially recognized by the Kagyu school of Tibetan Buddhism after he completed a three-year silent retreat, during which time he says he dealt with years of past pain and trauma. As you will hear him say in this interview, he "worked his butt off to feel ok." After retreat, he completed a Master of Divinity at Harvard. I hope you get as much out of this conversation as I did.

    Where to find Lama Rod Owens online:
    Website: https://www.lamarod.com/
    Twitter: https://twitter.com/lamarod1
    Facebook: https://www.facebook.com/lamarod/
    Instagram: https://www.instagram.com/lamarodowens/?hl=en
    Books:
    Love and Rage - The Path to Liberation Through Anger / https://bookshop.org/books/love-and-rage-the-path-of-liberation-through-anger-9781623174095/9781623174095
    Radical Dharma - Talking Race, Love and Liberation / https://www.amazon.com/Radical-Dharma-Talking-Race-Liberation/dp/1623170982

    Ten Percent Happier Challenge Update
    We've decided to postpone the Pandemic Resilience Challenge while we recalibrate it to better meet the needs of this moment. We want to make sure we're supporting you in coping with our current social crisis as well as the pandemic. We're not cancelling the challenge, just postponing - if you signed up for updates, you'll continue to receive information. Thank you for your patience and for giving us the time to get this right.

    You can find updates on the challenge at tenpercent.com/challenge

    Other Resources Mentioned:
    Narrative 4

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

    Full Shownotes: https://www.tenpercent.com/podcast-episode/lama-rod-owens-253

    • 1 hr 17 min
    #252: You Can't Meditate This Away (Race, Rage, and the Responsibilities of Meditators)

    #252: You Can't Meditate This Away (Race, Rage, and the Responsibilities of Meditators)

    There is fury in America's streets - and we, as meditators, have the opportunity to use our practice to do the hard work of seeing things clearly (including the ugliness in our own minds), and responding wisely. I'm incredibly grateful to my guest, meditation teacher Sebene Selassie, for agreeing to come on this show on short notice (like, two hours beforehand) to discuss such a painful subject. This episode is in response to the protests that have broken out nationwide in the wake of the case of George Floyd, a black man who died after nearly nine minutes with his neck under the knee of a white police officer in Minneapolis. Our conversation is personal and raw. Most of all, we hope it is useful.

    Where to find Sebene online:
    Website: https://www.sebeneselassie.com/
    Instagram @sebeneselassie // https://www.instagram.com/sebeneselassie/

    Other Resources Mentioned:
    W. E. B. Du Bois // https://en.wikipedia.org/wiki/W._E._B._Du_Bois
    KAREEM ABDUL-JABBAR L,A Times Op-ED // https://www.latimes.com/opinion/story/2020-05-30/dont-understand-the-protests-what-youre-seeing-is-people-pushed-to-the-edge
    The 1619 Project by New York Times // https://www.nytimes.com/interactive/2019/08/14/magazine/1619-america-slavery.html
    Seeing White - Scene on Radio // https://www.sceneonradio.org/seeing-white/
    Well Read Black Girl // https://www.wellreadblackgirl.com/

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

    Full Shownotes: https://www.tenpercent.com/podcast-episode/sebene-selassie-252

    • 59 min
    The Dalai Lama's Advice for Right Now

    The Dalai Lama's Advice for Right Now

    How do we handle pandemic-induced anxiety or grief? What does a spiritual guru do to relax while on lockdown? We put those questions - and more - to His Holiness the Dalai Lama. The man needs little introduction. He's the spiritual leader of the Tibetan people, and a global cultural icon who has been featured in an Apple ad, a Martin Scorsese biopic, and in a classic Bill Murray scene from Caddyshack. We spoke to His Holiness from his home in Dharamsala, India. Also on the line: Richard Davidson from the Center for Healthy Minds at the University of Wisconsin in Madison. Richie (that's what everyone calls him) is an old friend of the Dalai Lama's. They’ve been collaborating for decades on scientific research into the effects of meditation on the brain. After we hear from the Dalai Lama - who makes a series of surprising statements - we'll unpack it all in a separate convo with Richie.

    Where to find The Dalai Lama online:
    Website: https://www.dalailama.com/
    Twitter: https://twitter.com/DalaiLama
    Facebook: https://www.facebook.com/DalaiLama
    Instagram: https://www.instagram.com/dalailama/
    YouTube: https://www.youtube.com/user/gyalwarinpoche

    Ten Percent Happier Pandemic Resilience Challenge:

    On June 10, we're launching the Pandemic Resilience Challenge: a free 21 day meditation challenge to help all of us cope with the anxiety, uncertainty, loneliness, boredom and all the other fun emotions we're experiencing during this pandemic. To join the waitlist and receive updates, visit https://tenpercent.com/challenge.

    Where to find Richie Davidson online:
    Healthy Minds Innovations // https://hminnovations.org/hmi/about
    Center for Healthy Minds // https://centerhealthyminds.org/
    Twitter: https://twitter.com/healthyminds
    Facebook: https://www.facebook.com/centerforhealthyminds/
    Instagram: https://www.instagram.com/healthy.mind

    Additional Resources:
    Ten Percent Happier Live: https://tenpercent.com/live
    Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide
    We want to deeply thank and recognize healthcare workers, teachers, warehouse workers, grocery and food delivery workers for the essential role that they play in our lives. For FREE access to the app and hundreds of meditations and resources visit https://tenpercent.com/care

    Full Shownotes: https://www.tenpercent.com/podcast-episode/the-dalai-lama-251

    • 1 hr 17 min
    #250: Holding it Together When Things Fall Apart | Pema Chodron

    #250: Holding it Together When Things Fall Apart | Pema Chodron

    Pema Chodron has seemingly been trying to prepare us for this pandemic for years, through a series of popular books, with titles such as When Things Fall Apart, Welcoming the Unwelcome, and The Wisdom of No Escape. But as you will hear, she is anything but gloomy. Like all of the great meditation teachers I've met, she has a lightness and a sense of humor about her. Notwithstanding her chipper demeanor, she has worked hard to point out to her readers and students that groundlessness and uncertainty are fundamental facts of life - which are becoming increasingly salient in our current crisis. Pema Chodron was born Deirdre Blomfield in Connecticut. She lived a conventional life, going to UC Berkeley, becoming a school teacher, and having a pair of kids. But after a rough divorce, she found herself adrift. During this time, she discovered Tibetan Buddhism, shaved her head, and became a nun. Now in her mid-eighties, she lives in rural Nova Scotia, where she is the director of Gampo Abbey. We connected with her on an old-school landline. We talked about how to actually welcome the unwelcome. We also discussed how to: befriend your demons, sympathize without being stupid, lighten up in the face of fear, and embrace chaos as "extremely good news."

    Where to find Pema Chodron online:
    Website: https://pemachodronfoundation.org/about/pema-chodron/
    Twitter: Pema Chödrön (@AniPemaChodron) / https://twitter.com/AniPemaChodron
    Facebook: Pema Chodron / https://www.facebook.com/Pema.Chodron/
    Instagram: AniPemaChodron (@anipemachodron) / https://www.instagram.com/anipemachodron/

    Books Mentioned:
    When Things Fall Apart: Heart Advice for Difficult Times by Pema Chodron / https://www.amazon.com/When-Things-Fall-Apart-Difficult-ebook/dp/B00BBXJH2C
    Welcoming the Unwelcome by Pema Chodron / https://www.amazon.com/gp/product/B07V77TZ33/ref=dbs_a_def_rwt_bibl_vppi_i1
    Emotional Awareness by The Dalai Lama and Paul Ekman / https://www.amazon.com/Emotional-Awareness-Overcoming-Psychological-Compassion/dp/0805090215

    Other Resources Mentioned:
    Theravada Tradition / https://en.wikipedia.org/wiki/Buddhist_meditation#Contemporary_Therav%C4%81da
    Tonglen Practice / https://www.lionsroar.com/how-to-practice-tonglen/

    For a limited time, we're offering a 40% discount on a year-long subscription to the app. Visit tenpercent.com/podcast40 to get your discount and get support for your meditation practice today.

    This promotion is only available to users without a current Ten Percent Happier app subscription.

    Additional Resources:
    Ten Percent Happier Live: https://tenpercent.com/live
    Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide
    We want to deeply thank and recognize healthcare workers, teachers, warehouse workers, grocery and food delivery workers for the essential role that they play in our lives. For FREE access to the app and hundreds of meditations and resources visit https://tenpercent.com/care

    Full Shownotes: https://www.tenpercent.com/podcast-episode/pema-chodron-250

    • 46 min
    How Not to Say Stupid Stuff When You're Stressed | Susan Piver TPH Live Bonus

    How Not to Say Stupid Stuff When You're Stressed | Susan Piver TPH Live Bonus

    Sometimes when you get stressed, you say dumb stuff and that is still happening to me, even after having meditated for over a decade. But in Buddhism, there's a way to deal with this. They call it right speech or mindful speech. In this bonus TPH Live session, the great Susan Piver (previous guest on the show), a meditation teacher based in the Boston area, joins me for a discussion on how to be mindful of our speech during these stressful times. During the session Susan offers a guided meditation and we take some questions live from the audience.

    You can find Susan Piver's Ten Percent Happier LIVE session and much more on our app. Visit tenpercent.com to download the Ten Percent Happier app and kickstart your meditation practice.

    Susan Piver's TPH Live session: https://10percenthappier.app.link/RightSpeech

    • 22 min

Customer Reviews

4.7 out of 5
35 Ratings

35 Ratings

Fitness009 ,

Excellent

I would highly recommend this, one of the most insightful podcasts I listen to. Thought provoking, compassionate and healing, in many ways.

ElliJayden ,

So interesting!

I love hearing about all the different perspectives on meditation. Dan is such a great guy. Love this work! 🙏🏻🙏🏻🙏🏻

Chrisindubs ,

Dan uses humour, science and simple language to make meditation accessible to everyone

I had the fortune to see Dan present at a mindfulness event in New York in May 2016 and read his book on my journey over. I’ve read many books on meditation and mindfulness and was refreshed at just how accessible his words were. His open and honest talk leveraged on this even further and I was delighted to find that he has a podcast which does more of the same.

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