421 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
    • 4.6 • 7.5K 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.

    How to See Hope in the Everyday | Bonus Meditation with Sebene Selassie

    How to See Hope in the Everyday | Bonus Meditation with Sebene Selassie

    Learning to trust life moment-to-moment is a powerful practice. Check it out.

    About Sebene Selassie:

    Growing up, Sebene felt like a big weirdo. Born in Addis Ababa, Ethiopia and raised in white neighborhoods in Washington, D.C., she was a tomboy Black girl who loved Monty Python and UB40. She never believed she belonged. Thirty years ago, she began studying Buddhism as an undergraduate at McGill University where she majored in Comparative Religious Studies. Now, Sebene is a teacher, author, and speaker who teaches that meditation can help us remember our inherent sense of belonging, that our individual freedom affects absolutely everyone and everything, and that our collective freedom depends on each and every one of us. Sebene is a three-time cancer survivor of Stage III and IV cancer.

    • 7 min
    Discomfort: A Counterintuitive Source of Hope | Sebene Selassie

    Discomfort: A Counterintuitive Source of Hope | Sebene Selassie

    As you may know, we are in the midst of a two-week series on hope – a concept we are trying to rescue from the realm of rote cliche and empty bromides. Our belief is that hope, when properly understood and practiced, is not baseless optimism or naivete, but a powerful skill. 

    Today’s guest, Sebene Selassie, has earned her capacity to hope the hard way, surviving multiple rounds of advanced cancer. She is also the author of an excellent book called You Belong, and is one of the most popular teachers on the Ten Percent Happier meditation app. And as part of the work we are doing to train people in the skill of hope right now, she has recorded some brand new meditations for the app. If you’re a subscriber, tap on the “Singles” tab in the app to check those out, or click here: https://10percenthappier.app.link/HopeIsASkill. You’ll also find a variety of other new meditations and talks – all of which revolve around the theme of hope as a skill.

    In this interview, Seb talks about: hope as it relates to Buddhist concepts such as karma, impermanence, and the Eightfold Path; what it means to not be in contention with reality; the difference between “let it be” and “let it go;” and what hope means in the context of the climate crisis. We also talk about a private conversation that she and I recently had that was very challenging for both of us, but also gave us both cause for hope. 

    If you enjoy hearing from Sebene and want to try her meditations on the Ten Percent Happier app, but you’re not yet a subscriber, now’s the time! In addition to getting immediate access to Sebene’s meditations in the “Hope is a Skill” topic, there are tons of resources for starting, rebooting, or going deeper into your personal meditation practice. Just click here to get started https://www.tenpercent.com/, or download the Ten Percent Happier app today, for free, wherever you get your apps.

    Full Shownotes: https://www.tenpercent.com/podcast-episode/sebene-selassie-338

    • 1 hr
    Hope Is a Skill | George Mumford

    Hope Is a Skill | George Mumford

    Spring is here. Vaccines are entering arms. But for many of us, hope can feel slippery and fleeting. Even with the pandemic seeming to abate, there's still a lot of uncertainty and suffering. That’s why, starting today, we’re launching a special two-week series on hope: what it is, what it isn’t, and how and why to cultivate it.

    The word “hope” might feel vague, or gauzy–or even, given the current state of the world, misguided. And if you’re using the commonly understood definition of hope, that might be true. 

    Many of us think about hope as wishing for some specific outcome or result: a raise, a promotion, a romantic entanglement, or a return to an exact replica of pre-pandemic living. We can get attached to these outcomes–and then get disappointed when they (inevitably) don’t work out exactly as we’d hoped.

    But there is a way to hope wisely. And over the next two weeks, both here on the podcast and in the Ten Percent Happier app, we’re going to teach you how. We’ve enlisted an all-star slate of Buddhist teachers, mindfulness experts, and scientists, who will make the case that hope is a skill. One you can get better at. 

    Today on the podcast, we’ve got the perfect guest to kick off our series. George Mumford is a personal friend and a much-loved contributor to the Ten Percent Happier app. Years ago, he overcame a heroin habit to become one of the nation’s leading mindfulness teachers. He’s worked with some of the world’s top athletes, including Michael Jordan and the late Kobe Bryant.

    In today’s episode, he’s going to talk about his own tumultuous path towards hope, how it relates to the Buddhist idea of right action, and also a list he calls the Four A’s.

    A quick heads up: in our conversation, George talks frankly about his aforementioned substance abuse, which might be a sensitive topic for some listeners.

    If you’re a subscriber to the Ten Percent Happier app, you're going to want to check out our exclusive new "Hope is a Skill" content. We’ve got fresh meditations and talks on the subject -- just tap on the “Singles” and “Talks” tabs in the app to check them out, or click here (https://10percenthappier.app.link/HopeIsASkill). If you’re not a subscriber, now’s the time. In addition to the “Hope is a Skill” meditations, there are tons of resources for starting, rebooting, or deepening your meditation practice. Just download the Ten Percent Happier app today, for free, wherever you get your apps to get started: https://10percenthappier.app.link/download-app.

    Full Shownotes: https://www.tenpercent.com/podcast-episode/george-mumford-337

    • 55 min
    How to Handle Restlessness | Bonus Meditation with Joseph Goldstein

    How to Handle Restlessness | Bonus Meditation with Joseph Goldstein

    In this guided meditation, Joseph unpacks what restless energy is all about, showing you how to go from restless to restful.

    About Joseph Goldstein:

    Joseph is one of the most respected meditation teachers in the world -- a key architect of the rise of mindfulness in our modern society -- with a sense of humor to boot.

    In the 1970's, he co-founded the Insight Meditation Society (IMS) alongside Sharon Salzberg and Jack Kornfield. Since its founding, thousands of people from around the world have come to IMS to learn mindfulness from leaders in the field. Joseph has been a teacher there since its founding and continues as the resident guiding teacher.

    • 7 min
    Three Mindfulness Strategies from Joseph Goldstein

    Three Mindfulness Strategies from Joseph Goldstein

    To inject a little sunshine, perspective, and wisdom, we thought it might make sense to repost one of our favorite conversations of the last year. This is a straight up meat-and-potatoes meditation talk from the one and only Joseph Goldstein. In this chat, we explore three profoundly useful meditation strategies: mindfulness of thinking, awareness of rushing (a deeply ingrained habit for many of us), and the genuine insight that can emerge from everyday activities.

    For the uninitiated, Joseph is one of the founding teachers on the Ten Percent Happier app. He's a co-founder of the Insight Meditation Society, and is the author of several books, including the recently reissued The Experience of Insight: A Simple and Direct Guide to Buddhist Meditation. 

    Also: Next Monday, April 12, we're launching a two-week series about hope. As we head into spring and vaccines go into arms, we’re going to argue that hope is a skill – one you can get better at. And not only are we exploring hope on the podcast, we will also have bespoke meditations from our podcast guests dropping in the Ten Percent Happier app so that you can actually practice hope as a skill. If you don't already have it, get the app now. Download the Ten Percent Happier app, for free, wherever you get your apps to get started.

    Full Shownotes: https://www.tenpercent.com/podcast-episode/joseph-goldstein-repost

    • 59 min
    How Your Emotions Are Made | Lisa Feldman Barrett

    How Your Emotions Are Made | Lisa Feldman Barrett

    Today’s guest is at the forefront of understanding human emotions: what they are, why humans evolved to have them, how they’re different from feelings, and what science says about how to manage them (rather than get yanked around by them all the time).

    Dr. Lisa Feldman-Barrett is a University Distinguished Professor of Psychology at Northeastern University, with appointments at Harvard Medical School and Massachusetts General Hospital. She’s written several books, including How Emotions are Made: The Secret Life of the Brain and Seven and a Half Lessons about the Brain. In this conversation, we talk about how we can “deconstruct” our own emotions, and the overlap between her research findings and Buddhism.

    And one more order of business: Next Monday, April 12, we're launching a two-week series about hope. Hope was perhaps one of the cruelest casualties of the coronavirus pandemic. As we start to inch our way into a vaccinated world, there are ways we can skillfully engage with hope without setting ourselves up for disappointment. And not only are we exploring hope on the podcast, but we also have new bespoke meditations from our podcast guests and teachers dropping in the Ten Percent Happier app so that you can actually practice hope as a skill. If you don't already have it, get the app now so that you're ready to practice. To get started, download the Ten Percent Happier app, for free, wherever you get your apps.

    Full Shownotes: https://www.tenpercent.com/podcast-episode/lisa-feldman-barrett-336

    • 1 hr 17 min

Customer Reviews

4.6 out of 5
7.5K Ratings

7.5K Ratings

KayFlay1224 ,

THANK.YOU.

Definitely one of my favorite podcasts out there! I always look forward to listening to every episode and I’ve learned something new after each one. This has been my moment of calm, hope, awareness, and joy. I always recommend this podcast to my friends/family/colleagues and it’s been such an incredible resource. Thank you!!

Angies66502 ,

Keeps getting better and better!

I started kind of backwards listening to the podcast having started listening in 2019. I had listened to all the podcasts from 2019 through present day, so I thought I should go back and listen from the beginning. I had no idea it started in 2016. Anyway, as I listen to older episodes, which are still relevant, informative and expertly done, Dan’s interview style, questions and knowledge has developed noticeably and I love the podcast even more. As an interviewer, he’s able to ask important questions, grasp and rephrase the content so his listeners can understand. He knows the questions his listeners would ask so he’s excellent at drawing that information from his guests. And if you haven’t read his book by the same title, Ten Percent Happier, I would highly highly recommend that. I just read it after listening to the podcast for 2 years and if you read it, I can almost guarantee you will appreciate, understand and love Dan even more! You will also learn why he’s so good as the host of this podcast. With his journalism background, one can tell he does his research before interviewing guests and just knows how to ask the right questions. I could go on and on about the podcast and his book but instead I highly encourage you to check them out for yourself!

ChrisfromNC ,

Great podcast

Love the info in this podcast , i always learnsomething new

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