680 episodes

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.

Ten Percent Happier with Dan Harris Wondery

    • Health & Fitness
    • 4.6 • 9.6K Ratings

Listen on Apple Podcasts
Requires subscription and macOS 11.4 or higher

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.

Listen on Apple Podcasts
Requires subscription and macOS 11.4 or higher

    Could This Practice Improve Your Sleep, Sharpen Your Mind, and Decrease Unhealthy Cravings? | Kelly Boys

    Could This Practice Improve Your Sleep, Sharpen Your Mind, and Decrease Unhealthy Cravings? | Kelly Boys

    This episode comes out for free on Dec 7th, and is available early and ad-free for Wondery+ subscribers.

    Today we’re taking a run at something that is simultaneously a contemplative cliché and also a deeply desired psychological outcome: getting out of your head and into your body. So many of us want an escape route from the spinning, looping, fishing narratives and grudges in our head and our guest today has some very practical suggestions to help us do that.

    Kelly Boys is a mindfulness trainer and coach. She has helped design and deliver mindfulness and resilience programs for the UN, Google, and San Quentin State Prison. She is also the author of The Blind Spot Effect: How to Stop Missing What's Right in Front of You

    Today we’re going to talk specifically about a type of meditation that Kelly teaches called Yoga Nidra, which has been shown to help you sleep, improve your working memory, and decrease cravings.

    In this episode we talk about:
    - The difference between Yoga Nidra and mindfulness meditation, and how Kelly seeks to combine them
    - The value of being able to both observe and high-five your demons
    - Working with our “core beliefs” about ourselves and the world
    - The calming power of drawing your attention to the back side of your body throughout the day
    - Working with “opposites” as a way to get unstuck in difficult moments
    - What Kelly means by the blind spot effect
    - Setting intentions

    Full Shownotes: https://www.tenpercent.com/podcast-episode/kelly-boys-531

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    Your Anxiety Questions, Answered | Judson Brewer

    Your Anxiety Questions, Answered | Judson Brewer

    This episode comes out for free on Dec. 5th, and is available early and ad-free for Wondery+ subscribers.

    The subject of anxiety never seems to lose its relevance. In this special episode we answer listener voicemails with one of the world’s leading experts on anxiety.

    Dr. Jud Brewer is the Chief Medical Officer at Sharecare and the Director of Research and Innovation at Brown University’s Mindfulness Center. He is also the New York Times best-selling author of Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind and an expert in the field of habit change and the science of self-mastery.

    In this episode we talk about:

    - The current levels of anxiety in our culture
    - Why fear and planning can be helpful, but worrying is not
    - The role of curiosity and kindness in short circuiting anxiety
    - How to differentiate between anxiety and excitement
    - Whether we can try too hard to treat our anxiety
    - And why as a society we are moving away from distress tolerance

    Full Shownotes: https://www.tenpercent.com/podcast-episode/judson-brewer-530

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    Partying With Your Imperfections | Bonus Meditation with Jeff Warren

    Partying With Your Imperfections | Bonus Meditation with Jeff Warren

    This episode comes out for free on December 2nd, and is available early and ad-free for Wondery+ subscribers.
    ---

    This simple but profound meditation will help you flip the judgment switch and genuinely welcome whatever your life presents.

    About Jeff Warren:

    Jeff is an incredibly gifted meditation teacher. He's trained in multiple traditions, including with renowned teacher Shinzen Young. Jeff is the co-author of NY Times Bestseller "Meditation for Fidgety Skeptics," and the founder of the Consciousness Explorers Club, a meditation adventure group in Toronto.

    He has a knack for surfacing the exact meditation that will help everyone he meets. "I have a meditation for that" is regularly heard from Jeff, so we've dubbed him the "Meditation MacGyver."


    To find this meditation in the Ten Percent Happier app, you can search for “Welcoming Your Imperfection,” or click here:
    "https://10percenthappier.app.link/content?meditation=dfa31f5f-cf3e-40a6-ae63-ecf0ee524803"


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    The Surprising Power of “Healthy Embarrassment” | Koshin Paley Ellison

    The Surprising Power of “Healthy Embarrassment” | Koshin Paley Ellison

    How do we deal with parts of our personality that we’re ashamed of? Today’s guest, Koshin Paley Ellison, offers practical tools to work more skillfully with our baggage through the use of a classic Buddhist list called The Eightfold Path.

    • 51 min
    How To Handle Dread | Saleem Reshamwala

    How To Handle Dread | Saleem Reshamwala

    Today we explore the entire dread spectrum with journalist and podcast host Saleem Reshamwala, who took a deep dive on this very common, very uncomfortable emotion—and learn some creative and helpful dread-management techniques.

    • 57 min
    A Meditation to Help You Not Lose Track of What You Actually Care About | Bonus Meditation with Dawn Mauricio

    A Meditation to Help You Not Lose Track of What You Actually Care About | Bonus Meditation with Dawn Mauricio

    Setting intentions regularly can be an incredibly effective and deeply satisfying tool to map out how you want to live your life.

    • 6 min

Customer Reviews

4.6 out of 5
9.6K Ratings

9.6K Ratings

srg325 ,

So Thankful this show exists

Amazing and helpful

annierose72 ,

Great content with slight cringe

The guests and the editorial focus of this show are so fantastic! I’d just love to see Dan evolve a bit beyond all of his embarrassment about these practices. We get it, Dan, we get it. You’re a successful, urban news guy…but hearing you constantly harp on about treacly or twee many of the teachings are is just…cringey. I understand that you’re trying to appeal to folks who might not be as familiar with meditation but for those of us who just want to enjoy the guests, hearing about your personal inner neuroses or judgements is becoming distracting.

SonomaV ,

Uplifting !

This is one of my favorite podcasts, and Dan Harris is an excellent interviewer with great guests. I really appreciate his accessible manner and the informative and entertaining way he shares his life journey as a meditation/mindfulness skeptic. Thank you!!

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