300 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, 6.1K 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.

    #264: The Brain Science of Enlightenment | Rick Hanson

    #264: The Brain Science of Enlightenment | Rick Hanson

    Today we’re going to nerd out about what enlightenment (or, if that word is triggering, let’s just call it “high doses of meditation”) can do to your brain — and, more practically, how we can derive these benefits even if we don’t plan to spend decades living in a cave. My guest is Rick Hanson, Ph.D., psychologist and author of the new book Neurodharma. We go into the deep end, yes, but we also get very down-to-earth, talking about how anyone, including you, can “reverse engineer enlightenment,” and have “Nirvana operationalized in your nervous system.” Quick note that this was recorded right before the pandemic, but enlightenment is evergreen.

    Where to find Rick Hanson online: 
    Website: https://www.rickhanson.net/
    Twitter: https://twitter.com/drrhanson
    Facebook: https://www.facebook.com/rickhansonphd
    Instagram: https://www.instagram.com/rickhansonphd/
    YouTube: https://www.youtube.com/c/RickHanson
    Book Mentioned:
    Neurodharma by Rick Hanson: https://www.rickhanson.net/books/neurodharma

    You can find meditations from our world-class teachers and more wisdom from Rick Hanson on our app. Visit tenpercent.com to download the Ten Percent Happier app and kickstart your meditation practice. Visit tenpercent.com to sign up today.

    Other Resources Mentioned:
    Hippocampus: https://en.wikipedia.org/wiki/Hippocampus
    U Pandita: https://en.wikipedia.org/wiki/U_Pandita
    Enlightenment: https://en.wikipedia.org/wiki/Enlightenment_in_Buddhism
    Nirvana: https://en.wikipedia.org/wiki/Nirvana_(Buddhism)
    Robert Thurman: https://en.wikipedia.org/wiki/Robert_Thurman
    Mark Epstein: http://markepsteinmd.com/
    Joseph Goldstein: https://en.wikipedia.org/wiki/Joseph_Goldstein_(writer)
    Jhanas: https://en.wikipedia.org/wiki/Dhy%C4%81na_in_Buddhism
    Stephen Batchelor: https://www.stephenbatchelor.org/index.php/en/
    Neurodharma Online Program: https://www.rickhanson.net/teaching/neurodharma-online-program/
    More Books: https://www.rickhanson.net/books/
    Being Well Podcast: https://podcasts.apple.com/us/podcast/being-well-with-dr-rick-hanson/id1120885936

    Additional Resources:
    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/rick-hanson-264

    • 46 min
    An Infinitely Portable Meditation Technique | Bonus Meditation with JoAnna Hardy

    An Infinitely Portable Meditation Technique | Bonus Meditation with JoAnna Hardy

    You can find meditations on relaxation and much more on our app. Visit tenpercent.com to download the Ten Percent Happier app and kickstart your meditation practice. Visit tenpercent.com to sign up today.

    Listen to Joanna's meditation on the app here: https://10percenthappier.app.link/BodyRelaxation

    About JoAnna:
    JoAnna Hardy can talk about meditation to pretty much anybody. She not only teaches in traditional environments like retreat centers, but also in both schools and jails. JoAnna has been studying meditation for nearly two decades and she's done some amazing work ensuring that the practice is available to people who might not otherwise have access to it.

    JoAnna teaches at the Insight Meditation Society, at Spirit Rock, and is a Founding Member of The Meditation Coalition.

    • 12 min
    #263: The Buddha's Four-Part Strategy for "Ultimate Happiness" | Sally Armstrong

    #263: The Buddha's Four-Part Strategy for "Ultimate Happiness" | Sally Armstrong

    "Mindfulness" has become a buzz phrase. There are books on mindful parenting, mindful lawyering, even mindful sex. But what does the word even mean? And how do you actually do it? In one of his most famous and foundational discourses, the Buddha was said to have laid out, in great detail, four ways to establish mindfulness. In today's episode we’re going to walk through these four "foundations" of mindfulness with Sally Armstrong, who started practicing in 1981, began teaching 15 years later, and now leads retreats all over the world. Before we start, I should note that we recorded this interview shortly before the pandemic and the racial justice protests, but we thought it might be a good time to drop a good, old-fashioned, meat and potatoes, stick to your ribs dharma episode to help us get back to basics. 

    Where to find Sally online: 
    Spirit Rock Profile: https://www.spiritrock.org/sally-armstrong
    Sally Armstrong on Dharmaseed.org: https://dharmaseed.org/teacher/153/

    You can find meditations from our world-class teachers and much more on our app. Visit tenpercent.com to download the Ten Percent Happier app and kickstart your meditation practice. Visit tenpercent.com to sign up today.

    Other Resources Mentioned:
    S.N Goenka / https://www.dhamma.org/en-US/about/goenka 
    The 3 Characteristics / https://en.wikipedia.org/wiki/Three_marks_of_existence
    The Four Noble Truths / https://en.wikipedia.org/wiki/Four_Noble_Truths
    Ajahn Sumedho / https://dharmaseed.org/teacher/10/
    Insight Meditation Society / https://www.dharma.org/
    Joseph Goldstein’s Book Mindfulness / https://www.amazon.com/Mindfulness-Practical-Awakening-Joseph-Goldstein/dp/1622036050 

    Additional Resources:
    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/sally-armstrong-263

    • 1 hr 8 min
    #262: Why We're All Suffering from Racial Trauma (Even White People) -- and How to Handle It | Resmaa Menakem

    #262: Why We're All Suffering from Racial Trauma (Even White People) -- and How to Handle It | Resmaa Menakem

    It’s easy to think of racism as a virus that lives in your head. But my guest today makes a compelling case that it also lives, in very profound and often unseen ways, in your body. Resmaa Menakem is a therapist and trauma specialist based in Minneapolis. He’s also the author of an excellent book called My Grandmother’s Hands, which people in my life have been recommending to me for years. Resmaa’s work is all about healing our bodies -- and, by extension, our nation -- from racialized trauma. And in Resmaa’s philosophy, racial trauma lives on in bodies of all colors, including white bodies such as mine. Resmaa gives voice to a new lexicon -- terms like “white body supremacy” and “somatic abolitionism” -- and don’t worry, he’ll explain it all as the interview progresses. He will also share practices that bring you into your body. And he has very provocative thoughts about how white people can do their part way beyond the current news cycle.

    Where to find Resmaa Menakem online: 
    Website: https://www.resmaa.com/
    Twitter: https://twitter.com/ResmaaMenakem
    Facebook: https://www.facebook.com/resmaa 
    Instagram: https://www.instagram.com/resmaamenakem/ 
    YouTube: https://www.youtube.com/user/rmenakem

    Book Mentioned:
    My Grandmother’s Hands: https://www.resmaa.com/store/my-grandmothers-hands-hardcover

    Check our our new, free collection of meditations called Relating to Race in the Ten Percent Happier app: https://10percenthappier.app.link/RelatingToRace 

    Other Resources Mentioned:
    Malcolm X: https://en.wikipedia.org/wiki/Malcolm_X
    Stamped from the Beginning By Ibram X Kendi: https://www.ibramxkendi.com/stamped-from-the-beginning 
    Cherry Blossom Experiment: https://www.bbc.com/future/article/20190326-what-is-epigenetics
    Resmaa’s courses: https://www.resmaa.com/courses

    Additional Resources:
    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/resmaa-menakem-262

    • 1 hr 18 min
    Getting Out of Your Head | Bonus Meditation with Diana Winston

    Getting Out of Your Head | Bonus Meditation with Diana Winston

    You can find meditations on compassion and much more on our app. Visit tenpercent.com to download the Ten Percent Happier app and kickstart your meditation practice. Visit tenpercent.com to sign up today.

    Listen to Diana's meditation on the app here: https://10percenthappier.app.link/CompassionForOthers

    About Diana:
    Diana Winston is the Director of Mindfulness Education at UCLA's Mindful Awareness Research Center where she also teaches mindfulness practices to the general public. 

    Her easy-on-the-ears west coast style rests on top of a rigorous scientific mind, and a vast amount of teaching experience. She has developed curriculum and taught mindfulness since the early 90’s in a variety of settings including hospitals, universities, corporations, non profits, and schools. She has taught mindful awareness to health professionals, leaders, teachers, activists, seniors, and adolescents in the US and Asia. A published researcher and author, Diana has also written for numerous meditation publications, where her daughter, Mira, often makes an appearance in her examples of bringing mindfulness to daily life.

    • 12 min
    #261: Can Faith Be Useful - Even for Atheists? | Elizabeth Mattis Namgyel

    #261: Can Faith Be Useful - Even for Atheists? | Elizabeth Mattis Namgyel

    Faith is a loaded word in some circles, but in this episode, Elizabeth Mattis Namgyel makes her case for it - in ways that might surprise you. We also discuss: what she means by the phrase "being realistic," the power of exploring open questions, and how sitting like a log is the new activism. She's been practicing for 35 years in the Tibetan tradition. She is the retreat master of Samten Ling in Crestone, Colorado and has spent over six years in silent retreat. She’s the author of The Power of an Open Question and The Logic of Faith, and host of the new podcast Open Question.  

    Where to find Elizabeth Mattis Namgyel online: 
    Website: https://www.elizabethmattisnamgyel.com/
    Twitter: https://twitter.com/EMattisNamgyel
    Facebook: https://www.facebook.com/ElizabethMattisNamgyel/
    Instagram: https://www.instagram.com/elizabethmattisnamgyel/ 
    Books: The Power of an Open Question - https://www.elizabethmattisnamgyel.com/the-power-of-an-open-question
    The Logic of Faith - https://www.elizabethmattisnamgyel.com/the-logic-of-faith 
    Other Resources Mentioned: Thinley Norbu Rinpoche - https://en.wikipedia.org/wiki/Thinley_Norbu
    Faith by Sharon Salzberg - https://www.amazon.com/dp/B00AG0BRCE/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1 
    Shantideva - https://en.wikipedia.org/wiki/Shantideva
    Mahayana - https://en.wikipedia.org/wiki/Mahayana
    The Way of the Bodhisattva - https://www.amazon.com/dp/B006L8SE58/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1 Dzigar
    Kongtrul Rinpoche - https://www.mangalashribhuti.org/VDKR
    Open Question podcast - https://podcasts.apple.com/us/podcast/open-question/id1507249383 

    Additional Resources:
    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/elizabeth-mattis-namgyel-261

    • 1 hr 6 min

Customer Reviews

4.7 out of 5
6.1K Ratings

6.1K Ratings

fytyjygjvjygfgugjjyft ,

My first review

It’s all very relevant to some hop topics. Maybe after each podcast, you open up a few questions from us listeners. We are listening and tracking with the convo. But can offer fresh insights

LLuvCoolJane ,

As Ever

I love love love Dan. He’s got a rapier wit and a beautiful soul. As a clinical psychologist I would prefer not to hear the word shrink to describe my profession. There is an extreme amount of ignorance about psychology and psychotherapy as it is, just saying, and words like shrink don’t do anything to advance our mutual cause. 😉

pilar treus ,

So grateful

I have been listening to this podcast as well as enjoying the meditations on the 10% happier App. I cannot put into words how it has impacted me. I’ve learned and continue to be amazed with the quality of information and the whole sharing and learning process. Dan is not only an intelligent and caring interviewer but one who opens his heart and truly listens to his guests. The amazing thing is I’m not the only one who benefits from this podcast, through sharing and practicing lessons learned here, it’s effects have rippled to open other peoples hearts. Thank you SO much, truly grateful 🙏

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