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.
Earth, Wind, and Fire (Not the Band) | Bonus Meditation with Tuere Sala
Find resilience and self-regulate by connecting with physical sensations that evoke the universal elements of fire, earth, & wind.
Quick reminder: our Free Election Sanity Meditation Challenge starts in the Ten Percent Happier app in a few days. We're really excited about this Challenge. We designed it specifically to help folks face the commotion of the election, without getting burnt out. Another bonus: you don't have to do the Challenge alone. You can invite a friend who you think could benefit from a bit of Election Sanity, and root each other on every day. To join the Challenge, just download the Ten Percent Happier app today. See you in there.
A Star, Utterly Unguarded | Brett Eldredge
We’ve backed away from celebrity interviews on the show of late, because we got a lot of feedback from listeners saying they had trouble relating to some of our more famous interviewees. I am confident that is not going to be the case with today’s guest. Brett Eldredge may be a big country star -- with six #1 hits -- but he is no dilettante when it comes to tackling mental health challenges. You are about to listen to someone who is truly digging in and doing the work. By way of background, I have never personally been a country fan, but I first met Brett when he came on this show a few years ago to talk about his on-stage panic attacks and general anxiety, and after that we struck up a friendship. I have been so impressed by the rigor with which he has committed to his mental wellbeing. In this interview he really goes there -- speaking in utterly unguarded ways about how ambition and perfectionism have fueled his anxiety (as well as some of his romantic challenges); describing a special kind of therapy designed to address his panic attacks. Best of all, he told me enthusiastically that meditation and loosening up in general has greatly impacted his creativity, as evidenced by his new album Sunday Drive. Enjoy.
Where to find Brett Eldredge online:
• Twitter: https://twitter.com/bretteldredge
• Facebook: https://www.facebook.com/bretteldredge
• Instagram: https://www.instagram.com/bretteldredge/
• YouTube: https://www.youtube.com/user/BrettEldredge
Other Resources Mentioned:
• Digital Minimalism: Choosing a Focused Life in a Noisy World by Cal Newport: https://bookshop.org/books/digital-minimalism-choosing-a-focused-life-in-a-noisy-world/9780525536512
• Ten Percent Happier episode with Cal Newport on Apple Podcasts: https://podcasts.apple.com/us/podcast/digital-minimalism-cal-newport/id1087147821?i=1000468718411
• Ten Percent Happier episode with Cal Newport on Spotify: https://open.spotify.com/episode/6tfnjUGrszzqwR713hBGU2?si=OWWuDnizRrOmKvJPwQ2Xjg
• Who Ordered This Truckload of Dung?: Inspiring Stories for Welcoming Life's Difficulties by Ajahn Brahm: https://bookshop.org/books/who-ordered-this-truckload-of-dung-inspiring-stories-for-welcoming-life-s-difficulties/9780861712786
• Ten Percent Happier Live: https://tenpercent.com/live
• Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide
• Free App access for Frontline Workers: https://tenpercent.com/care
Full Shownotes: https://www.tenpercent.com/podcast-episode/brett-eldredge-293
The Opposite of Schadenfreude | Election Sanity Series | Tuere Sala
There’s an old expression: “Every time a friend succeeds, I die a little bit.” I love that saying, because it speaks to how hard it can be to take pleasure in other people’s happiness. That said, while it may be difficult, it is not impossible -- and moreover, as our guest today will argue, it’s a massively useful skill, especially as we endure this bonkers election. Welcome to week three of our special Election Sanity podcast series. Every Monday in October, we’re tackling a mental skill drawn from an ancient Buddhist list known as the Four Brahma Viharas, or the Four Heavenly Abodes. Don’t be fooled by the high falutin’ name; these skills are eminently achievable, and massively helpful. I can say this based on both personal experience, and also a significant amount of scientific research. In the previous two episodes, we explored loving-kindness (also known by the less gooey moniker of “friendliness”), and also compassion. This week it’s “sympathetic joy,” or “mudita.” You can think of this skill as the opposite of Schadenfreude; instead of reveling in the suffering of other people, you’re celebrating their happiness. Our guest today calls it “borrowing joy.” Her name is Tuere Sala. She’s a guiding teacher at Insight Seattle. She’s no pollyanna; she doesn’t sugarcoat how challenging mudita can be, but she does have a strategy that I think you will find appealingly doable.
Where to find Tuere Sala online:
Seattle Insight Meditation Society: https://seattleinsight.org/Teachers/Teacher/TeacherID/102
Just a reminder, our Free Election Sanity meditation challenge starts next week. We're super excited about this one—we've worked with our very wise meditation teachers from this Election Sanity podcast series to create a really unique set of daily lessons and meditations, all geared toward helping you keep your cool during the 2020 Election. If you'd like to join the Challenge, Download the Ten Percent Happier app today to start meditating your way through this Election season, and see you in the Challenge with thousands of other meditators. It starts on Tuesday, October 27th!
Full Shownotes: https://www.tenpercent.com/podcast-episode/tuere-sala-292
Increasing your Attention Awareness | Bonus Meditation with Rev. angel Kyodo Williams
In this potent meditation on one point, hone your capacity to direct your attention where you want without shutting out the rest of the world.
Good News everyone, our Free Election Sanity meditation challenge starts in the Ten Percent Happier app on Tuesday, October 27th. You've probably heard me mentioning this challenge throughout our election sanity podcast series. The plan is to take what we've learned from the podcast and do a meditation challenge based off of all the wisdom bombs our teachers have been dropping here. Download the Ten Percent Happier app today to join the challenge. And starting on October 27th, you'll literally be meditating with thousands of other people who have chosen to sit down with us for a few minutes a day and inject some sanity back into this bananas election season.
About Rev. angel Kyodo williams:
Rev. angel Kyodo williams is the author of Being Black: Zen and the Art of Living With Fearlessness and Grace. She’s the Founder of the Center for Transformative Change in Berkeley and credited with developing fearlessMeditation, fearlessYoga and Warrior Spirit Training. Rev. angel is the world's 2nd female Zen teacher of African descent. For over 20 years, she has been putting into practice her unwavering belief that the key to transforming society is transforming our inner lives.
Three Mindfulness Strategies from Joseph Goldstein
There will be no talk of election or pandemic on this episode. This is a straight-up, meat-and-potatoes meditation talk from the one and only Joseph Goldstein. In this chat, we explore three profoundly useful mindfulness strategies, including: mindfulness of thinking, awareness of rushing (a deeply ingrained habit for many of us), and the genuine insight that can emerge from everyday activities. For the uninitiated, Joseph is one of the founding teachers on the Ten Percent Happier app; he is a cofounder of the Insight Meditation Society; and he is the author of several books, including the recently reissued The Experience of Insight: A Simple and Direct Guide to Buddhist Meditation.
Where to find Joseph Goldstein online:
Insight Meditation Society: https://www.dharma.org/teacher/joseph-goldstein/
Joseph Goldstein Courses & Meditations on the Ten Percent Happier App: https://10percenthappier.app.link/x9Q0TCy36Z
In case you missed it, we're running a podcast series to help you stay sane and engaged during this election season — without burning out. Every Monday in October, we'll discuss four tools from ancient teachings to help guide you through this especially challenging time.
You can check out Monday's podcast episode for a taste of the Election Sanity Series. You can also visit https://tenpercent.com/guide to sign up for our limited-time email guide.
Other Resources Mentioned:
Heartwood of the Bodhi Tree: The Buddha's Teaching on Voidness: https://bookshop.org/books/heartwood-of-the-bodhi-tree-the-buddha-s-teaching-on-voidness/9781614291527
Ten Percent Happier Live: https://tenpercent.com/live
Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide
Free App access for Frontline Workers: https://tenpercent.com/care
Full Shownotes: https://www.tenpercent.com/podcast-episode/joseph-goldstein-291
The Immense Power of Giving a Crap | Election Sanity Series | Rev. angel Kyodo williams
Do you remember that band, The Shins? They had a popular song that appeared on the soundtrack for that Zach Braff movie Garden State. Anyway, they also had a song called “Caring is Creepy.” I always thought that was kinda funny. In this episode, however, we’re going to establish that not only is caring not creepy, it’s also not — as many people fear— a sign of weakness. Caring, or having compassion, for other people— or for yourself— is a baller move. It takes courage, and it gives you courage. Particularly during this dumpster fire of a presidential election.
This is part two of our special “election sanity” series. The series is built around a classic Buddhist list, called the Four Brahma Viharas. These are four allegedly heavenly states of mind. Don’t worry about the seeming grandiosity; it’s all, as I said last week, very down to earth. You can think of these four mind states as mental skills that are powerful correctives against the vitriol that characterizes the modern political scene. Last week, we talked about the first Brahma Vihara, called metta, or loving kindness— or, as I prefer, friendliness. This week, it’s compassion.
My guest is the Rev. angel Kyodo williams. She’s the second black woman to be recognized as a teacher in the Japanese Zen lineage and author of such books as Radical Dharma and Being Black.
Where to find Rev. angel Kyodo williams online:
To help you get the most out of this series, we're launching an email guide.
It will recap all of the podcast episodes each week. It’ll include helpful tidbits such as key terms and concepts; highlights from the immense wisdom our guests bring us around concepts like compassion, equanimity, kindness... and we’ll link to relevant meditations and talks in the TPH app.
Just like the podcast, this guide is free. You can sign up for it at tenpercent.com/guide. May you find it fruitful.
Full Shownotes: https://www.tenpercent.com/podcast-episode/rev-angel-290
Customer ReviewsSee All
Dan Harris is a really good interviewer
I appreciate Dan’s preparation for his interviews (even though I assume he has a great team supporting him in that - he is still the front man and very much in the present when interviewing someone). He does a very good job of fleshing out the salient points of interest, digging deeper at all the right times and not wasting time on areas that are (at least in my mind) less important. I appreciate that he follows up, defines terms, identifies people and places, and never forgets “us listeners” in terms of making sure we have good, clear explanations. Great podcast. Would love to hear more from TM meditators which is my current method of practice. Also, would be great also to have a written index of all the books, places or people mentioned during a podcast interview in case we want to read further or follow up on a reference. At any rate, thanks for all the hard work. I have learned a lot, and I always look forward to Wednesdays for the posting of new episodes.
OMG. Joseph Goldstein - Thank you, thank you, thank you. I have replayed it 3 times. Also, I cast a very emphatic vote of YES for his suggestion of a “Buddhist Corner” on the app. Please do that without delay.
Tara Brach interview was amazing, and thoughtful. Much appreciated.
I love Tuere Sala and her presentation of Mudita. I love how she stuck hard to her interpretation and definition of this term and pushed Dan beyond what it appeared was his understanding of it. It seems she is saying compassion is to suffering as mudita is to joy. Would love to hear more from her and specifically how to “embody” joy. Would also love to hear her and Lama Rod Owens collaborate to say more about how to (physically) em-body joy. Great episode.
Great guest and interviews!
There are a great list of guest who are interesting and experts in their fields. Dan is a great intervener. The interviews are intriguing and draw you in. Sends covid you get to have the occasional visit from his son. I love this. My husband use to stress about kids voices in the background of work calls until Dan’s son popped on an episode. Dan is real and honest about his own struggles.
Entertaining, easy listening, insightful interviewing, and a nice range of guests. Really appreciate the episodes featuring and focusing on race and racism!