938 episodes
Ten Percent Happier with Dan Harris Wondery
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- Health & Fitness
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4.6 • 29 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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Three Buddhist Practices For Getting Your Sh*t Together | Vinny Ferraro
This episode comes out for free on May 15th, and is available early and ad-free for Wondery+ subscribers.
Practical advice from a straight-talking, formerly incarcerated, occasionally profane dharma teacher.
Vinny Ferraro is the Guiding Teacher of the Big Heart City Sangha in San Francisco and has led a weekly sitting group for almost two decades. As a fully empowered Dharma Teacher thru Spirit Rock/IMS, he has taught residential retreats at Spirit Rock, Insight Meditation Society, and the Esalen Institute. Currently, he leads Spirit Rock's Year to Live course and teaches retreats and daylongs through Big Heart City and meditation centers across the country. He is a respected leader in developing and implementing interventions for at-risk populations. leading groups in schools, juvenile halls and prisons since 1987. He has led emotional intelligence workshops for over 100,000 youth on four continents.
In this episode we talk about:
Alignment
- Vinny‘s concept of “flashing your basic goodness”
- Noting practice
- The deep satisfaction in not seeking satisfaction
- Redirecting awareness
- Being an “empathetic witness” for yourself
- When to opt for distraction
- Not taking what’s not yours
- Vinny’s ancestor practice
- What is the connection between seeing our family patterns and not taking what is not ours?
- How loyal have we been to our suffering?
Related Episodes:
Get Happier Without Losing Your Edge | Kamala Masters
Vitamin E: How To Cultivate Equanimity Amidst Political Chaos | Election Sanity Series | Roshi Joan Halifax
Non-Preachy Ethics | Jozen Tamori Gibson
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/vinny-ferraro
Additional Resources:
Download the Ten Percent Happier app today: https://10percenthappier.app.link/install
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The Science Of Overcoming Perfectionism | Thomas Curran
This episode comes out for free on May 13th, and is available early and ad-free for Wondery+ subscribers.
Actionable advice on working with one of the few socially acceptable vices.
Whilst striving for perfection might seem logical on some level, it’s not actually attainable. And the research shows it can lead to burnout, stress, anxiety, depression, relationship problems, reduced productivity, and reduced resilience.
Thomas Curran is a professor in the Department of Psychological and Behavioral Science at the London School of Economics and is the author of The Perfection Trap: Embracing the Power of Good Enough.
In this episode we talk about:
- The definition of perfectionism – it’s more than just high standards
- The 3 flavors of perfectionism
- The surprising findings on perfectionism and gender
- Perfectionism VS imposter syndrome
- The root of perfectionism
- The variables that lead to perfectionism
- Thomas’ critiques on capitalism and growth mindset
- How to actually implement mantras like “progress not perfection” and “embracing good enough”
- 4 elements to combat imperfectionism
- The recipe for achieving inner abundance
- How to make good work without caring what other people think of you?
- And parenting and perfectionism
Related Episodes:
Do You Feel Like an Imposter? | Dr. Valerie Young (Co-Interviewed by Dan's Wife, Bianca!)
How To End The War With Your Body | Sonya Renee Taylor.
The Science of Failing Well | Amy Edmondson
Dr. Mark Epstein On: How To Transform Your Neuroses Into “Little Shmoos”
The Zen of Therapy | Mark Epstein
Weird Dreams, Family Relationships, and Collective Trauma I Dr. Mark Epstein
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/thomas-curran
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. -
Dua Lipa On: Radical Optimism, Falling On Stage, And “Writing Yourself Into A Good Idea”
This episode comes out for free on May 10th, and is available early and ad-free for Wondery+ subscribers.
Talking creativity and sanity with one of the world’s biggest pop stars.
British-Albanian singer-songwriter Dua Lipa emerged as a global pop sensation with her captivating blend of sultry vocals, empowering lyrics, and infectious beats. Born in London in 1995 to Albanian parents, Lipa's musical journey began at a young age, inspired by her father's own musical career. She hosts the podcast Dua Lipa: At Her Service, and her latest album is Radical Optimism.
In this episode we talk about:
- What she means by radical optimism – and how it applied when she literally fell on stage
- How she resists the temptation to fully armor herself
- Her famous work ethic and packed schedule
- Her non-negotiable daily practices, including meditation
- Her social media hygiene (specially, how to stay sane when nearly 80 million people follow you on Instagram alone)
- And we have a great conversation about creativity, including how she builds psychological safety with her team in studio and on tour
- Why she had to write 97 songs to make this one album
- And her concept of “writing herself into a good idea” – as she says, “You have to be shit to be good.”
Related Episodes:
Bill Hader on Anxiety, Imposter Syndrome, and Leaning into Discomfort
Pema Chödrön, Renowned Buddhist Nun, On Her One Non-Negotiable Happiness Strategy
The Science of Hope | Jacqueline Mattis
Hope Is a Skill | George Mumford
Discomfort: A Counterintuitive Source of Hope | Sebene Selassie
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/dua-lipa
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 Neuroscience Of: Emotional Regulation, Relationships, Body Image, And Intuition | Emma Seppälä
A research-backed plan for getting your sh*t together in every possible sphere.
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How To Regulate Your Nervous System For Stress, Anxiety, And Trauma | Peter Levine
The creator of somatic experiencing shows Dan how to heal trauma through the body.
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How To Meditate If You Have ADHD (Or Are Simply Fidgety And Distractible) | Bonus Meditation with Jeff Warren
Tap into your ADHD superpowers with a meditation that celebrates your unique wiring. Embrace exploration and self-acceptance.