655 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 • 9.3K 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

    An Episode for Overthinkers | Tuere Sala

    An Episode for Overthinkers | Tuere Sala

    This episode comes out for free on October 17th, and is available early and ad-free for Wondery+ subscribers.
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    Thoughts are not your enemy in meditation. If you’re getting distracted while you meditate, that’s not necessarily a problem. Thoughts are natural. They’re always going to come. The point is not to clear the mind and to magically eradicate all thinking, the point is to have a different relationship to your thoughts.

    When we’re not mindful of our thoughts, they march into the room, tell us what to do, and we act them out, reflexively, habitually and automatically— like puppets on a string. Our guest today, Dharma teacher Tuere Sala, is going to talk about how to cut the strings of what can often be a malevolent puppeteer.

    Sala is a Guiding Teacher at Seattle Insight Meditation Society and Spirit Rock Retreat Center. She’s a former prosecutor who has practiced Vipassana meditation for over 30 years and is especially focused on bringing the dharma to nontraditional places. She is a strong advocate for practitioners living with high stress, past trauma and difficulties sitting still.

    In this episode we talk about:
    - Why we get caught in our thinking
    - Understanding that our thoughts are not who we are
    - How to direct our attention away from negative thoughts
    - How the idea of permanency causes suffering
    - Using thinking itself as the object of our meditation
    - Noticing mind states
    - Relative reality vs. ultimate reality
    - The eight states of mind and their felt sense in the body
    - And Sala’s definition of true liberation

    Full Shownotes: https://www.tenpercent.com/podcast-episode/tuere-sala-510

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    Undomesticate Your Mind | Bonus Meditation with Cara Lai

    Undomesticate Your Mind | Bonus Meditation with Cara Lai

    This episode comes out for free on October 7th, and is available early and ad-free for Wondery+ subscribers.
    ---

    Let your attention be fueled by interest and discover how meditation can feel more engaging and enjoyable.

    About Cara Lai:

    Cara Lai spent most of her life trying to figure out how to be happy, or at least avoid total misery, which landed her on a meditation cushion for the majority of her adulthood. Throughout many consciousness adventures including a few mind-bendingly long meditation retreats, she has explored the wilderness of the mind, chronic illness, the importance of pleasure, and a wide range of other things that she might get in trouble for mentioning publicly.

    In the past, Cara has worked as an artist, wilderness guide, social worker and psychotherapist, but at this point she’s given up on being an adult in exchange for an all-out mindfulness rampage. Her teaching is relatable, authentic, funny and sometimes crass, and is accessible for many people. She teaches teens and adults at Inward Bound Mindfulness Education, Spirit Rock, Insight Meditation Society, and UCLA; ultimately hoping to become as good of a show-off as Dan. And to help people be happier.

    To find this meditation in the Ten Percent Happier app, you can search for “Undomesticate Your Mind,” or click here: https://10percenthappier.app.link/content?meditation=8a578725-d3e5-464a-bcd2-e1789716e3e5.

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    The 5 Things That Are Ruining Your Meditation (and Your Life) – And How to Handle Them | Bonnie Duran

    The 5 Things That Are Ruining Your Meditation (and Your Life) – And How to Handle Them | Bonnie Duran

    This episode comes out for free on October 5th, and is available early and ad-free for Wondery+ subscribers.
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    The Buddha was an inveterate list-maker who gave us easy to remember checklists to help us do life better. One of the handiest lists the Buddha made was called the five hindrances, which is a part of the fourth foundation of mindfulness. This list outlines the five things that mess us up when we’re trying to meditate — or, in fact, when we’re trying to do anything. If you’ve got issues right now, odds are pretty high that you are in the throes of one of the hindrances. The excellent news is that the Buddha not only made a taxonomy of the hindrances but also a long list of antidotes. We’re going to run through all of this today with Bonnie Duran, a great dharma teacher who is making her second appearance on the show.

    Duran is a teacher and member of the Teachers Council at Spirit Rock Meditation Center and Director of the Center for Indigenous Health Research at the University of Washington’s Indigenous Wellness Research Institute. She combines extensive research and practice of Buddhism with her deep understanding of indigenous spiritual practices.


    This episode is the fourth installment of a series we've launched on the four foundations of mindfulness.


    In this episode we talk about:

    - How the five hindrances manifest in our daily lives
    - Using the RAIN technique to investigate the 5 hindrances
    - Whether there is any type of desire that is helpful
    - Cultivating a sky-like attitude
    - How to not water the seeds of negativity
    - The similarities between Indigenous beliefs and what the Buddha taught
    - How body scans can be an antidote to sleepiness
    - And whether you can ever uproot the hindrances entirely


    Full Shownotes: https://www.tenpercent.com/podcast-episode/bonnie-duran-505

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    How To Stop Living An Artificial Life | Karen Armstrong

    How To Stop Living An Artificial Life | Karen Armstrong

    Karen Armstrong— renowned expert and author— offers practical ways that we can shave down our inborn self-centeredness and stop living what she calls “artificial” lives.

    • 57 min
    Free Range Meditation | Bonus Meditation with Alexis Santos

    Free Range Meditation | Bonus Meditation with Alexis Santos

    Bringing awareness to everyday activities can be a taste of freedom to help you move through your day with clarity, energy, and well-being.

    • 6 min
    The Mental States That Steal Your Calm | Bhikkhu Bodhi

    The Mental States That Steal Your Calm | Bhikkhu Bodhi

    Buddhist scholar and author Bhikkhu Bodhi talks about the third foundation of mindfulness known as, “mindfulness of mind” and how it can be used as a tool for not taking our mind states so personally.

    • 58 min

Customer Reviews

4.6 out of 5
9.3K Ratings

9.3K Ratings

ummmmmmmmmmmmmmmmmmmmok ,

My “church”

I now consider myself a “Dan Harris Buddhist.” 😄
But seriously, this podcast has done more to improve my life than any therapy, exercise routine, or diet I have tried in the past. Thank you.

Meditator-in-training ,

KC Davis show was amazing

I’ve enjoyed many of the episodes on TPH but was apparently too “lazy” to provide a review until now 😀. The KC Davis discussion real hit home for me. Even brought me to tears as I had never thought about cleaning as self care. I definitely have that critical voice in my head when I look at my messy home but will work on reframing that after hearing this episode. Great stuff ! Great work as always, Dan!

oklahomajane ,

The dharma in small helpings

Great job, Dan Harris. I was a bit slow to warm up to your show because I kept feeling it was kind of clique-ish. I’m over that nonsense. Now I don’t miss a single conversation. And I’m back on the cushion.

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