874 episodes
Ten Percent Happier with Dan Harris Wondery
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- Health & Fitness
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4.6 • 10.9K Ratings
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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.
New episodes come out every Monday, Wednesday, and Friday for free. Listen 1-week early and to all episodes ad-free with Wondery+ or Amazon Music with a Prime membership or Amazon Music Unlimited subscription.
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How to Actually Be Present | Matthew Brensilver
This episode comes out for free on December 29, and is available early and ad-free for Wondery+ subscribers.
Tackling one of the best known contemplative clichés: being in the present moment and “inhabiting the now.”
Matthew Brensilver, MSW, PhD, teaches retreats at the Insight Retreat Center, Spirit Rock and other Buddhist centers.He was previously program director for Mindful Schools and for more than a decade, was a core teacher at Against the Stream Buddhist Meditation Society. Before committing to teach meditation full-time, he spent years doing research on addiction pharmacotherapy at the UCLA Center for Behavioral and Addiction Medicine. Each summer, he lectures at UCLA’s Mindful Awareness Research Center on the intersections between mindfulness, science and psychotherapy. Matthew is the co-author of two books about meditation during adolescence and continues to be interested in the unfolding dialogue between Buddhism and science.
In this episode we talk about:
- What being present actually means
- What to do when Buddhist teachings or meditation instructions feel out of reach
- What to do when a memory arises in meditation, especially a difficult one
- The brain's, at times, exhausting, evolutionarily wired tendency toward constant prediction
- The benefits of going on meditation retreats
- Distinguishing between true alarms and false alarms
Related Episodes:
Why Self-Hatred Makes No Sense | Matthew Brensilver
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/matthew-brensilver-rerun-2023
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For the Burned Out, Fried, and Exhausted | Emily & Amelia Nagoski
This episode comes out for free on December 27, and is available early and ad-free for Wondery+ subscribers.
A slew of evidence-based, ready-to-try-today interventions we can use to “complete the stress cycle.”
Emily Nagoski is the award-winning author of the New York Times bestseller Come as You Are: The Surprising New Science That Will Transform Your Sex Life. She has a MS in counseling and a PhD in health behavior, both from Indiana University. She’s also the co-author of Burnout: The Secret To Unlocking The Stress Cycle.
Amelia Nagoski holds a DMA in conducting from the University of Connecticut. An assistant professor and coordinator of music at Western New England University, she regularly presents educational sessions discussing the application of communications science and psychological research for audiences of other professional musicians, including “Beyond Burnout Prevention: Embodied Wellness for Conductors.” She is the co-author of Burnout: The Secret To Unlocking The Stress Cycle
In this episode we talk about:
- The three characteristics of burnout
- The difference between addressing stressful circumstances in our lives and dealing with the actual physical experience of stress
- What they call the “real enemy”
- How to create a “bubble of love”
- The evidence-based interventions you can try right away.
Related Episodes:
Optimizing Your Stress | Modupe Akinola
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Follow Dan on social: Instagram, TikTok
Ten Percent Happier online bookstore
Subscribe to our YouTube Channel
Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/nagoski-2023-rerun
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The Science of Training Your Attention | Dr. Amishi Jha
This episode comes out for free on December 25, and is available early and ad-free for Wondery+ subscribers.
How to stay focused, fight distraction, and function at your peak.
Dr. Amishi Jha is a professor of psychology at the University of Miami. She serves as the Director of Contemplative Neuroscience for the Mindfulness Research and Practice Initiative, which she co-founded in 2010. Dr Jha is the author of the national bestseller, Peak Mind.
In this episode we talk about:
- What peak mind is
- Why meta awareness is important to practice and achieve peak mind
- The suite of mindfulness-based attention training practices
- Why humans developed attention in the first place
- Using the flashlight and floodlight metaphors to help us understand different types of attention
- The mental pushup for attention: focus, notice, and redirect
- The attention benefits for high stress populations who engage in contemplatives practices
- Multitasking vs. monotasking
- The real life and death consequences of confirmation bias
- Part of the reason why we may be experiencing a crisis of attention
- Giving our mind the freedom to choose where it goes next
Related Episodes:
Why You Can’t Pay Attention - And How to Think Deeply Again | Johann Hari
Sign up for Dan’s weekly newsletter here
Follow Dan on social: Instagram, TikTok
Ten Percent Happier online bookstore
Subscribe to our YouTube Channel
Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Full Shownotes:
https://www.tenpercent.com/tph/podcast-episode/amishi-jha-rerun-2023
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How to Practice When You’re Fidgety or Anxious | Bonus Meditation with Sharon Salzberg
This episode comes out for free on December 24th, and is available early and ad-free for Wondery+ subscribers.
Sometimes we feel like we have too much energy to meditate. Make space for all of that energy by listening to sounds as they come and go.
About Sharon Salzberg:
A towering figure in the meditation world, Sharon Salzberg is a prominent teacher & New York Times best-selling author. She has played a crucial role bringing mindfulness and lovingkindness practices to the West.
Sharon co-founded the Insight Meditation Society (IMS) alongside Joseph Goldstein and Jack Kornfield and is the author of thirteen books, including Lovingkindness, Real Happiness, and the most recent Real Life. Sharon lives in New York City and teaches around the world.
To find this meditation in the Ten Percent Happier app, you can search for “When You Have Too Much Energy.”
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5 Ways To Get Over Yourself | Pascal Auclair
Understanding the Buddhist concept of “the five aggregates.“
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The Anti-Diet | Evelyn Tribole
The interview that changed the way Dan relates to food.
Customer Reviews
Appreciation
Dear Dan & Folks Behind the Scenes,
I am a avid listener of your podcast for over one year and have no plans of discontinuing. Keep up the good work your team provides for us “suffering beings.”
Well intentioned, good people, confusing listeners
The episode with the three Harris was: MUMBO! JUMBO!
I worry how many meditators were set back. Metaphor upon metaphor. Pepper in the word “right?” every other sentence just to poke the listener a bit more. As I listened I started timing the answers, a few were 5,6,7,8 minutes. An answer to a prompt taking 7 minutes. I almost drove the car off the roadway. A philosophy major would have withdrawn from this 300 level course.
I have received value from this great podcast. I know the sincere desire here. I want the insights. I want to rate higher. I can not.
If I had to pick just one - THIS IS IT!
There is so much amazing content in the podcast world. It can be overwhelming and sometimes maddening to know what to listen to when you only have an hour.
If I had to pick just ONE podcast it would be TPH. It checks the box on being entertained AND learning how to do life better (for yourself and everyone around you). I’m not exaggerating when I say that it has been life changing in the best possible way. It inspires, entertains, educates, soothes, nurtures, cracks open my curiosity, gives me much needed perspective, makes me laugh, and makes me think. It’s the ideal dose of ideas, information and great conversation. Dan Harris is an excellent interviewer and very relatable. He’s the perfect balance of skeptical, curious, and funny. He gets great guests and gets them to open up. Many of the best authors/books I’ve read the last few years, I’ve found here.
If you haven’t listened - give it a go, it’s a wonderful return on your time, and can change your life.