611 episodes

New episodes come out every Monday, Wednesday and Friday for free, with 1-week early access for Wondery+ subscribers.
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.

Ten Percent Happier with Dan Harris Wondery

    • Health & Fitness
    • 4.6 • 8.8K Ratings

Listen on Apple Podcasts
Requires subscription and macOS 11.4 or higher

New episodes come out every Monday, Wednesday and Friday for free, with 1-week early access for Wondery+ subscribers.
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.

Listen on Apple Podcasts
Requires subscription and macOS 11.4 or higher

    Meditating on a Mystery | Bonus Meditation with JoAnna Hardy

    Meditating on a Mystery | Bonus Meditation with JoAnna Hardy

    This episode comes out for free on July 1st, and is available early and ad-free for Wondery+ subscribers.

    What and who are you? In this advanced exploration, you are invited to contemplate what is and isn’t definable about your identity.

    About JoAnna Hardy:

    JoAnna Hardy is an insight meditation (Vipassanā) practitioner and teacher. She is also on the faculty at the University of Southern California, a meditation trainer at Apple Fitness+, a founding member of the Meditation Coalition, a teacher's council member at Spirit Rock Meditation Center, and a visiting retreat teacher at Insight Meditation Society.

    To find this meditation in the Ten Percent Happier app, you can search for ”Exploring Identity,” or click here: https://10percenthappier.app.link/content?meditation=a40fbc27-1341-496e-978a-3e462fce5bc0.

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    Five Ways to be Less Distracted | Shaila Catherine

    Five Ways to be Less Distracted | Shaila Catherine

    This episode comes out for free on June 29th, and is available early and ad-free for Wondery+ subscribers.

    One of the most common and insidious complaints of meditators is distraction, which can be a frustrating and difficult obstacle. Even the Buddha himself acknowledged this common problem and laid out some detailed practices for dealing with it.

    In this episode, Shaila Catherine outlines the Buddha’s five strategies to help us tackle distractions, which can be applied to our meditation practice as well as other aspects of our lives.

    Catherine is a dharma teacher whose latest book is called Beyond Distraction: Five Practical Ways to Focus the Mind. She is also the founder and principal teacher at Insight Meditation South Bay and has 40 years of practice, including nine years, cumulatively, of silent retreat. Her first TPH appearance, which we called How to Focus, aired in May 2021.


    In this episode we talk about:

    - The Buddha’s struggles with distraction
    - Shaila’s attempts to make the teachings of the Buddha accessible to contemporary minds
    - The importance of getting to know your own thought patterns
    - The counterintuitive strategy of “avoid it, ignore it, forget it”
    - Replacing seduction with mindfulness
    - Developing a flexibility of mind
    - Why we’re vulnerable to our own tendencies when we’re not mindful


    Full Shownotes: https://www.tenpercent.com/podcast-episode/shaila-catherine-467

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    The Science of Handling Uncertainty | Maya Shankar

    The Science of Handling Uncertainty | Maya Shankar

    This episode comes out for free on Jun 27th, and is available early and ad-free for Wondery+ subscribers.
    ---

    It seems like a design flaw in our species that we live in a world of constant change yet most of us are not comfortable with uncertainty.

    In this episode, we talk to Maya Shankar about how to get better at dealing with change and to stop seeking what scientists call “cognitive closure.”

    Shankar is a former Senior Advisor in the Obama White House, where she founded and served as Chair of the White House Behavioral Science Team. She also served as the first Behavioral Science Advisor to the United Nations, and is currently a Senior Director of Behavioral Economics at Google. She is the host of the Pushkin Industries podcast A Slight Change of Plans, which was named Best Show of the Year in 2021 by Apple.


    In this episode we talk about:

    - Why humans are so uncomfortable with uncertainty and change
    - What a behavioral scientist actually does in the world
    - Why even the host of a podcast about change isn’t immune to the uncertainties of life
    - The benefits of cultivating a more malleable sense of self
    - Why humans are such bad forecasters
    - The importance of auditing yourself when you’re undergoing a big change
    - How to take advantage of big reset moments
    - The concept of cognitive closure and why encouraging an open mind can make us more resilient



    Full Shownotes: https://www.tenpercent.com/podcast-episode/maya-shankar-466

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    Dismantling Perfectionism | Bonus Meditation with La Sarmiento

    Dismantling Perfectionism | Bonus Meditation with La Sarmiento

    Nourish yourself with some kindness and shift away from self-criticism towards accepting yourself fully, even your hardest parts.

    • 6 min
    How to Keep Friendships From Imploding | Esther Perel

    How to Keep Friendships From Imploding | Esther Perel

    Legendary psychotherapist Esther Perel explores how our friendships work, why they are vital, and what we can do to improve and sustain them.

    • 50 min
    Solutions to all of Your Moral Dilemmas | Michael Schur

    Solutions to all of Your Moral Dilemmas | Michael Schur

    Acclaimed TV writer and producer Michael Schur helps us parse some of life’s thorniest moral dilemmas.

    • 55 min

Customer Reviews

4.6 out of 5
8.8K Ratings

8.8K Ratings

Loves no traffic ,

Continuing to bring diverse voices to mindfulness

In the last few months, 10% happier had adrienne maree brown, JVN, Stephanie Foo, and Jacob Ham on the show. I’ve always been a fan of adrienne maree brown & JVN’s book so it was so nice to see them be featured in the podcast. I really appreciate the diversity in voices — especially the dual episode with Jacob Ham & Stephanie Foo. Hearing more AAPI voices around mental health is so important and I have shared their episodes with many people. This podcast will bring in the principles of meditation & Buddhism and also backed by science. Now I feel they are bringing in more diverse voices into their storytelling and I absolutely love how relatable it is & feel more connected to the stories. Thank you for also helping me with adding more books to my “want to read” list.

lrbmarr ,

Too much advertising

I made it home before the podcast finally came on …. Next

sagebrushgal ,

desert mistress

Somehow I was led today to land on The Ten Percent Happier podcast, and then, even more serendipitously, I listened to exactly the interview I needed. Dan Harris has an overall upbeat, intelligent, compassionate tone that's just the remedy for too much overwhelming and distressing news. He focuses in on what we actually can do to make our inner and outer world a better place.

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