509 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

    • Health & Fitness
    • 5.0 • 4 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.

    How to Outsmart Your Pain | Christiane Wolf

    How to Outsmart Your Pain | Christiane Wolf

    Sit in meditation for a few minutes and you’re likely to experience pain, either physical or psychological. Hang around the meditation scene for very long, and you are likely to hear the expression, “Pain is inevitable; suffering is optional.” 

    And that’s what this episode is all about -- boosting your pain tolerance through meditation. Because pain really is inevitable, but can you reduce your suffering through mindfulness and compassion? 

    Christiane Wolf argues ‘yes’. She is a physician turned mindfulness and compassion teacher and teacher trainer. She is an authorized Buddhist teacher in the Insight (Vipassana) meditation tradition, teaching classes and retreats worldwide, and she’s also the author of the new book “Outsmart Your Pain”.

    In this conversation, we talk about meditation techniques that offer us a better relationship to pain, how to work with the physicality of pain, the stories we tell ourselves about our pain, and seeing pain as an opportunity.

    Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

    Full Shownotes: https://www.tenpercent.com/podcast-episode/christiane-wolf-366

    • 58 min
    How Not To Be A Jerk (Even with Difficult People) | Bonus Meditation with Oren Jay Sofer

    How Not To Be A Jerk (Even with Difficult People) | Bonus Meditation with Oren Jay Sofer

    With guidance from Oren, this session will let you experiment with ways to find a genuine sense of kindness for yourself and for others. To find this meditation in the Ten Percent Happier app, you can search for “Practicing Kindness,” or click the link for the ‘Kindness: Ted Lasso Style’ singles meditation pack: https://10percenthappier.app.link/KindnessTedLassoStyle.

    Watch Ted Lasso on Apple TV+. Subscription required. Apple TV+ and/or select content may not be available in all regions.

    About Oren Sofer:
    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.

    • 7 min
    The Art and Science of Compassion | Thupten Jinpa

    The Art and Science of Compassion | Thupten Jinpa

    It can be incredibly frustrating when life-changing, world-changing concepts such as compassion and kindness are often presented as cliches, because scientific research strongly suggests that learning how to practice compassion -- through meditation and other modalities -- can genuinely change your life. And enough of us did it, it could maybe change the world. 

    One of the people who is the best at getting this message out, in new and creative ways, is Thupten Jinpa. He is a former Tibetan monk who went on to go to Cambridge University, where he got a B.A. in philosophy and a Ph.D. in religious studies. Since 1985, he has been the principal English translator for His Holiness the Dalai Lama. 

    In this conversation, we talk about developing a compassionate meditation practice, building kindness and empathy, the connection between intention setting and compassion, and identifying and regulating negative emotional reactions. 

    A few technical notes: This episode is a rerun. We do reruns when we have episodes that are amazing that we think our newer listeners might enjoy. We also do them to give our staff a break once in a while. We actually recorded this conversation live in front of an audience at the Asia Society in New York City a few years ago. It was the day after the school shooting in Parkland, so you will hear a few references to that. 

    Check out Joseph Goldstein's course on compassion in the Ten Percent Happier app: https://10percenthappier.app.link/CompassionWithJoseph

    Full Shownotes: https://www.tenpercent.com/podcast-episode/thupten-jinpa-repost

    • 1 hr 15 min
    The Voice in Your Head | Ethan Kross

    The Voice in Your Head | Ethan Kross

    The craving, complaining, and comparing voice in our heads can be the source of incalculable suffering, but is it all bad? And are there ways to talk to yourself that can turn your inner voice into a powerful ally? 

    Ethan Kross is a Professor in the University of Michigan’s top ranked Psychology Department and its Ross School of Business and the author of the new book, Chatter: The Voice in Our Head, Why it Matters, and How to Harness It. 

    In this conversation, we talk about why we have voices inside our head, how they can be either a blessing or a curse, how to access your inner coach rather than your inner critic, how changing our outer environment can impact your inner environment, and how you can use the much-maligned social media for support.

    Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

    Full Shownotes: https://www.tenpercent.com/podcast-episode/ethan-kross-365 

    • 1 hr 9 min
    Be Aware and Don’t Cling | Bonus Meditation with Joseph Goldstein

    Be Aware and Don’t Cling | Bonus Meditation with Joseph Goldstein

    Too many expectations can lead to disappointment. This meditation helps you avoid preconceived notions and see what is already there.

    About Joseph Goldstein:
    Joseph is one of the most respected meditation teachers in the world -- a key architect of the rise of mindfulness in our modern society -- with a sense of humor to boot.
    In the 1970's, he co-founded the Insight Meditation Society (IMS) alongside Sharon Salzberg and Jack Kornfield. Since its founding, thousands of people from around the world have come to IMS to learn mindfulness from leaders in the field. Joseph has been a teacher there since its founding and continues as the resident guiding teacher.

    To find this meditation in the Ten Percent Happier app, you can search for “Be Aware and Don’t Cling,” or click here: https://10percenthappier.app.link/content?meditation=9c0526bc-52b3-44f9-b386-61502770cf00.

    Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

    • 7 min
    Getting Over Yourself | Joseph Goldstein

    Getting Over Yourself | Joseph Goldstein

    For the uninitiated, Joseph Goldstein is one of the cofounders of the Insight Meditation Society (IMS) alongside Sharon Salzberg and Jack Kornfield. Since its founding, thousands of people from around the world have come to IMS to learn mindfulness from leaders in the field. 

    In this episode Joseph covers strategies for getting over yourself. Every year, Joseph does a three-month retreat by himself at his home in Massachusetts. This year, he emerged with a bunch of thoughts on what’s called “the three proliferating tendencies,” or three “prapancas,” to use the ancient Pali term. 

    These are three ways in which we perpetuate a sense of self -- not a healthy sense of self, but an unhealthy sense of self. You can think about the process of going deeper in meditation as a process of lightening up or getting less self-centered. Now, you’re about to get a master class in doing just that. 

    Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

    Full Shownotes: https://www.tenpercent.com/podcast-episode/joseph-goldstein-364

    • 1 hr 18 min

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