630 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 • 9K 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

    Can You Really Conquer Hatred Through Love? | Father Gregory Boyle

    Can You Really Conquer Hatred Through Love? | Father Gregory Boyle

    This episode comes out for free on August 15th, and is available early and ad-free for Wondery+ subscribers.
    ---

    The idea of loving people no matter what— no matter how obnoxious or unacceptable their behavior is can sound simultaneously treacly and downright impossible.

    But today's guest Father Gregory Boyle talks about the practicality of this idea by showing how the concept of loving no matter what can be used as a tool— not to condone bad behavior but to help see people as doing their best, no matter how unskillfully.

    Father Gregory Boyle is a Jesuit priest who founded a remarkable organization called Homeboy Industries, which is the largest gang intervention, rehabilitation, and reentry program in the world. He has a new book out called, The Whole Language: The Power of Extravagant Tenderness.


    In this episode we talk about:

    - How Homeboy Industries began 34 years ago
    - Boyle’s practices for working with stress
    - What he means when he says you have to put death in its place
    - Motivating people through joy rather than admonition
    - How to catch yourself when you’re about to demonize or be judgmental
    - How to set boundaries
    - How to dole out consequences without closing the doors to anybody
    - And we talk about Father Boyle’s quite expansive and inclusive notion of God


    Content warnings: There are mentions of sensitive topics including, sexual trauma, violence, drug abuse and domestic abuse.

    Full Shownotes: https://www.tenpercent.com/podcast-episode/father-gregory-boyle-486

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    A Kind of Meditation You Might Be Overlooking | Bonus Meditation with Alexis Santos

    A Kind of Meditation You Might Be Overlooking | Bonus Meditation with Alexis Santos

    This episode comes out for free on August 12th, and is available early and ad-free for Wondery+ subscribers.
    ---

    Bringing mindfulness to walking is an opportunity to build awareness and relax the mind as you move about your day.

    About Alexis Santos:

    Alexis Santos is a featured teacher on the Ten Percent Happier app and has been in the field of mindfulness and meditation since 2001. He has been a long-time student of Sayadaw U Tejaniya, with whom he ordained as a Buddhist monk, and has taught at retreat centers around the globe.


    To find this meditation in the Ten Percent Happier app, you can search for “Everyday Natural Walking,” or click here: https://10percenthappier.app.link/content?meditation=adef9231-650a-4853-ab5b-bcf476ac21a7.

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    Do You Want to Be Happier or Not? | Mushim Patricia Ikeda

    Do You Want to Be Happier or Not? | Mushim Patricia Ikeda

    This episode comes out for free on August 3rd, and is available early and ad-free for Wondery+ subscribers.
    ---

    Oftentimes Buddhism can take a tough love, no nonsense approach to happiness by saying, if you want to be happier, sometimes you need to face hard truths.

    In today's episode we’re going to talk about a Buddhist list called The Three Characteristics. These are the three non-negotiable truths about reality, which you have to see and understand in order to be happy. Granted, when looked at from a certain angle, these truths, or characteristics of reality can suck at times. But do you want to see the truth of things or not? Do you want to be happier or not?

    Our guide through these three characteristics is the mighty Mushim Patricia Ikeda. Mushim has a background in both monastic and lay Buddhist practice and is a core teacher and community director at the East Bay Meditation Center in Oakland, California. This is her second appearance on the show.


    Content Warning: This episode briefly mentions child loss.


    In this episode we talk about:

    - The three characteristics, alternatively known as the three Dharma seals
    - Our conflicted relationship to change
    - Our brain’s tendency to focus on the negative
    - Practices that can help with handling change more effectively
    - How not taking your thoughts so personally can build your resilience
    - And why Mushim believes that universal non-discriminating love is synonymous with Nirvana


    Full Shownotes: https://www.tenpercent.com/podcast-episode/mushim-patricia-ikeda-484

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    Four Ways to Boost Your Mindfulness Muscle | Joseph Goldstein

    Four Ways to Boost Your Mindfulness Muscle | Joseph Goldstein

    Joseph Goldstein talks about a classic Buddhist list called the four foundations of mindfulness, which lays out various techniques for developing mindfulness within your practice.

    • 1 hr 7 min
    A Meditation for When Things Suck | Bonus Meditation with Kaira Jewel Lingo

    A Meditation for When Things Suck | Bonus Meditation with Kaira Jewel Lingo

    Cultivating what’s good in us helps during times of both abundance and adversity. In fact, it’s when times are hard that we need it the most.

    • 6 min
    How to Break Bad Mental Habits | Carol Wilson

    How to Break Bad Mental Habits | Carol Wilson

    Meditation teacher Carol Wilson talks about the practical ways that Buddhist meditation can help us turn down the volume on our unproductive mental habits and be less reactive.

    • 1 hr 3 min

Customer Reviews

4.6 out of 5
9K Ratings

9K Ratings

JWB81 ,

Wonderful interviews

Such a great resource for a variety of Buddhist voices and perspectives on Buddhist interests. I’m the Theravadan tradition mainly but with offshoots in Zen/Mahayana and other lineages. Wonderful!

David L. Blair ,

Excellent podcast and app

I’ve been a subscriber to both the podcast and app for about 1.5 years. Both are filled with useful information and effective meditation techniques. Both have had a very positive influence on my life.

The only downside is that it’s all served up with an extra scoop of Buddhism. Buddhist teachings are interesting from a philosophical standpoint. However, if Dan had chosen to deal with his issues by accepting Jesus Christ as his personal lord and savior, we would all recognize his religious evangelism as the extraneous tangent that it is.

Still, it’s worth putting up with most of the reverent references to the teachings of the buddha.

Thanks to all involved.

YaYa Yogi KC ,

Always great

Dan Harris is an interesting and intelligent podcast host. He is also quite funny and self deprecating. He is relatable too. As a self proclaimed sceptic of woo woo stuff, he touts the science behind meditation and mindfulness. He is always willing to learn. His guests are top notch. I highly recommend if you are interested in being 10 (or more) percent happier! 😉

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