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.

    #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.

    • 11 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
    #260: The Science of Happiness | Emiliana Simon-Thomas

    #260: The Science of Happiness | Emiliana Simon-Thomas

    In this episode, at this fraught moment in history, we're bringing on a leading scientist to help us tackle one of the most pernicious misconceptions that humans have ever fostered. The very roots of the word "happiness" reflect our assumption that happiness is something that happens to us, rather than something we can cultivate. "Hap" is the same root of words such "hapless," or "haphazard." It implies luck. But again, happiness is a skill that we can cultivate. Emiliana Simon-Thomas helps people learn this skill for themselves. Her online course - The Science of Happiness - has reached over half a million people worldwide. She's the science director of the Greater Good Science Center at UC Berkeley. And in this interview, we discuss how to make ourselves happier through generosity, which is literally part of our biology; how the pleasure of caring for others means we'll do it again. How empathy fatigue is real - and I debate with Emiliana about the meaning of selfishness. And, how we've got love wrong. Before we dive in, I want to flag that this is a conversation we recorded late last year, prior to the pandemic and recent racial justice protests in America, but the insights are as vital as ever.

    Where to find Emiliana Simon-Thomas online:
    Website: https://greatergood.berkeley.edu/profile/emiliana_simon_thomas
    Course: https://www.edx.org/course/the-science-of-happiness-3

    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.

    Other Resources Mentioned:
    Tania Singer - https://en.wikipedia.org/wiki/Tania_Singer
    Bill Harbaugh - https://harbaugh.uoregon.edu/
    Darryl Cameron, compassion collapse - https://en.wikipedia.org/wiki/Collapse_of_compassion
    Tonglen practice - https://en.wikipedia.org/wiki/Tonglen
    Love 2.0 by Barbara Fredrickson - https://www.amazon.com/dp/B008BM0LMG/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1

    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/emiliana-simon-thomas-260

    • 1 hr 1 min
    Emotional Awareness | Oren Sofer Bonus Guided Meditation

    Emotional Awareness | Oren Sofer Bonus Guided Meditation

    You can find Oren's meditation on emotional awareness and much more on our app. Visit tenpercent.com to download the Ten Percent Happier app and kickstart your meditation practice.

    Listen to Oren's meditation in the app: https://10percenthappier.app.link/EmotionalAwarenessPod

    About Oren
    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.

    • 14 min

Customer Reviews

4.7 out of 5
6.1K Ratings

6.1K Ratings

YellowLizard ,

Top-notch podcast

I love Dan's self-deprecating sense of humor, and the interviews are well worth listening to, well edited, and well engineered. Dan explains meditation in a way that resonates with me, and I like that he always gives credit where due. This podcast motivates me to meditate every day. Also, Sharon Salzburg, Yongey Mingyur Rinpoche, and Jud Brewer are awesome.

DreaRhea ,

Dan and his team keep hitting it out the park!

Dan and his team keep hitting it out the park!! Thank you for your insight and thoughtfulness. A big thank you to the lead producer Samuel Johns (?) for recommending a long term strategy to include conversations around whiteness, privilege, race, etc. As I have been working through the June episodes I’ve learned a lot about how I can use my meditation techniques when I am exploring my whiteness.

maxeyj ,

Appreciate the interview with Lana Rod

What a lesson that Lama Rod gave us all; providing in-the-moment lessons for how to cultivate connection and emotional presence. I appreciated your vulnerability, Dan. I wonder if you can re-title this episode to “An Uncomfortable (And Meaningful) Conversation about Race” to encourage more exploration and acceptance of discomfort. Thnx for considering!

Top Podcasts In Mental Health

Listeners Also Subscribed To

More by ABC News