300 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, 6.3K 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.

    A Master Class in Resilience | George Mumford

    A Master Class in Resilience | George Mumford

    Today we have a master class in resilience. My guest is George Mumford, who has overcome some towering difficulties in his own life, including an addiction to drugs. He went on to become a legendary meditation teacher who has worked with athletes such as Michael Jordan and Kobe Bryant. We talk about how we can all develop the skill of resilience through meditation. Just like the Buddha did, George loves to teach using lists. You’ll hear him discuss the Three C’s, the Four A’s, and the Five Super Powers. You will also hear him talk about how he has had to apply these skills afresh in the past few months, when he has experienced death in his family, as well as the death of his friend Kobe Bryant. As you may have heard me mention in Monday’s episode, we are dedicating this whole week to the interrelated themes of resilience and grit. If you missed it, go check out Monday’s episode with psychologist Angela Duckworth, who wrote a whole book on grit. One last note: George has a fantastic course in the Ten Percent Happier app all about learning how to face high-pressure situations, such as the one we are in right now. See details on links within the show notes below. 

    Where to find George Mumford online: 
    Website: https://georgemumford.com/
    Twitter: https://twitter.com/gtmumford
    Facebook: https://www.facebook.com/MINDFULATHLETE/
    Instagram: https://www.instagram.com/george.mumford/
    YouTube: https://www.youtube.com/channel/UCfAqkXr3IpLgiNw88qjLKtA

    To listen to George Mumford's course in the Ten Percent Happier app (available only to app subscribers), visit https://10percenthappier.app.link/GeorgeMumfordPerformancePod.

    Other Resources Mentioned:
    The Way of Man by Martin Buber: https://www.amazon.com/Way-Man-According-Teaching-Hasidism/dp/0806500247 
    Maya Angelou: https://www.mayaangelou.com/
    The Biology of Belief by Bruce H. Lipton: https://www.amazon.com/dp/B011AE5OY6/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1
    Overcoming Adversity / "At Home with George" April 23rd Edition: https://www.youtube.com/watch?v=0T-Ie8nB-qQ

    Additional Resources:
    Ten Percent Happier Live: https://tenpercent.com/live
    Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide
    Free App access for Frontline Workers: https://tenpercent.com/care

    Full Shownotes: https://www.tenpercent.com/podcast-episode/george-mumford-273

    • 1 hr
    The Secrets of Gritty People | Angela Duckworth

    The Secrets of Gritty People | Angela Duckworth

    This week on the show, we’re exploring the interrelated themes of grit and resilience -- both massively resonant and relevant issues in the era of Covid and BLM. Today, my guest is Angela Duckworth. She’s a psychologist who was deemed a “genius” by the MacArthur Foundation, and she is perhaps best known for popularizing the term “grit,” which she defines as “a combination of passion and perseverance for a singularly important goal.” She’s written a bestselling book called Grit: The Power of Passion and Perseverance, and has a new podcast called “No Stupid Questions.” In this episode, we talk about the secrets of gritty people, how to cultivate grit when it seems like the world is falling apart, and the possible downsides of grit. She’s quite candid about a number of sensitive issues, including the recent passing of her dad, and the sharp criticisms her work on grit has received in light of America’s racial reckoning.

    Where to find Angela Duckworth online: 
    Website: https://angeladuckworth.com/
    Twitter: https://twitter.com/angeladuckw
    Facebook: https://www.facebook.com/angeladuckworthgrit

    Book Mentioned:
    Grit: The Power of Passion and Perseverance - https://bookshop.org/books/grit-the-power-of-passion-and-perseverance/9781501111112

    If you want help developing grit and resilience to cope with the fear, stress, and anxiety caused by the pandemic, try our free collection of meditations called Coronavirus Sanity in the Ten Percent Happier app: https://10percenthappier.app.link/CoronavirusSanity 

    Other Resources Mentioned:
    No Stupid Questions Podcast: https://podcasts.apple.com/us/podcast/no-stupid-questions/id1510056899
    #215: What's Your Motivation? | Thubten Chodron: https://podcasts.apple.com/zw/podcast/215-whats-your-motivation-thubten-chodron/id1087147821?i=1000457992635
    #230: Work Less, Get More Done | Alex Soojung Kim-Pang: https://podcasts.apple.com/us/podcast/230-work-less-get-more-done-alex-soojung-kim-pang/id1087147821?i=1000468074697 
    K. Anders Ericsson - https://en.wikipedia.org/wiki/K._Anders_Ericsson
    Catherine Cox: https://en.wikipedia.org/wiki/Catharine_Cox_Miles
    The Apples in Stereo: https://en.wikipedia.org/wiki/The_Apples_in_Stereo 

    Additional Resources:
    Ten Percent Happier Live: https://tenpercent.com/live
    Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide
    Free App access for Frontline Workers: https://tenpercent.com/care

    Full Shownotes: https://www.tenpercent.com/podcast-episode/angela-duckworth-272

    • 58 min
    You Are Not Your Thoughts | Bonus Meditation with Joseph Goldstein

    You Are Not Your Thoughts | Bonus Meditation with Joseph Goldstein

    Joseph Goldstein 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.

    To listen to this meditation in the Ten Percent Happier app, visit https://10percenthappier.app.link/DreamingMyselfIntoExistencePod

    You can always get started with the Ten Percent Happier app with our flagship course, The Basics. In The Basics, Joseph Goldstein and Dan Harris discuss the fundamentals of mediation and dispel common myths about meditation in a seven-day meditation series. Visit https://10percenthappier.app.link/TheBasicsPod to get started.

    • 14 min
    The Antidote to Burnout | Leah Weiss

    The Antidote to Burnout | Leah Weiss

    At a time when work has become more challenging than ever, we’re going to explore one myth and one revelation. The myth -- which many of us, myself included, have consciously or subconsciously incorporated into our lives — is that we need to grind ourselves into dust through faux “productivity” in order to achieve professional success. The revelation is that the more effective -- and cleaner burning -- fuel is that potentially sappy notion of finding your purpose. My guest is Leah Weiss, who has impressive bona fides on both the professional and contemplative fronts. She teaches Compassionate Leadership at Stanford Graduate School of Business, and she wrote a book called How We Work. She’s also done four 100-day retreats and one 6-month retreat. This conversion was recorded pre-pandemic, but is deeply relevant nonetheless. And toward the end of the conversation, she drops some words that have been rattling around in my head for months.

    Where to find Leah Weiss online: 
    Website: https://leahweissphd.com/
    Twitter: https://twitter.com/leahweissphd
    Facebook: https://www.facebook.com/leahweissphd/
    Instagram: https://www.instagram.com/leahweissphd/

    You can always get started with the Ten Percent Happier app with our flagship course, The Basics. In The Basics, Joseph Goldstein and Dan Harris discuss the fundamentals of mediation and dispel common myths about meditation in a seven-day meditation series. Visit https://10percenthappier.app.link/TheBasicsPod to get started. 

    Other Resources Mentioned:
    The Stanford Prison Experiment - https://en.wikipedia.org/wiki/Stanford_prison_experiment
    Christina Maslach - https://en.wikipedia.org/wiki/Christina_Maslach#:~:text=Known%20for,her%20research%20on%20occupational%20burnout.
    Kelly McGonigal - http://kellymcgonigal.com/
    Thupten Jinpa - https://en.wikipedia.org/wiki/Thupten_Jinpa
    The Center for Compassion and Altruism Research and Education (CCARE) - http://ccare.stanford.edu/ 
    Steve Cole, UCLA Researcher - https://people.healthsciences.ucla.edu/institution/personnel?personnel_id=45359
    The Guest House by Rumi - https://gratefulness.org/resource/guest-house-rumi/

    Additional Resources:
    Ten Percent Happier Live: https://tenpercent.com/live
    Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide
    Free App access for Frontline Workers: https://tenpercent.com/care

    Full Shownotes: https://www.tenpercent.com/podcast-episode/leah-weiss-271

    • 1 hr 11 min
    You Don’t Exist. But You Actually Do. Wait, What? | Guy Armstrong

    You Don’t Exist. But You Actually Do. Wait, What? | Guy Armstrong

    In this episode, we take a simple, useful, and down-to-earth stroll through one of the most confounding -- but liberating -- concepts in Buddhism. On the one hand, Buddhists tell us the self is an illusion: “You don’t exist!” On the other hand, they tell us, “Well actually, on some level, you do, of course, exist.” So which is it? The answer is: both. But this concept -- call it not-self, selflessness, egolessness, or emptiness -- doesn’t have to be some hopelessly esoteric riddle; it is actually a game-changer that we can all apply in our own lives. Here to tell us how is Guy Armstrong, who has been a meditation teacher in the insight tradition for decades. He’s written a book called Emptiness: A Practical Guide for Meditators. He is the husband of Sally Armstrong, who appeared on the show just a few weeks ago. I actually conducted the interviews back-to-back last fall. But even though this was recorded before the wretched events of 2020, the concepts herein are, I assure you, perennially useful.

    Where to find Guy Armstrong online: 
    Website: https://www.spiritrock.org/guy-armstrong 
    Book: Emptiness: A Practical Guide for Meditators - https://bookshop.org/books/emptiness-a-practical-guide-for-meditators/9781614295266

    You can always get started with the Ten Percent Happier app with our flagship course, The Basics. In The Basics, Joseph Goldstein and Dan Harris discuss the fundamentals of mediation and dispel common myths about meditation in a seven-day meditation series. Visit https://10percenthappier.app.link/TheBasicsPod to get started.

    Other Resources Mentioned:
    Compassion and Emptiness in Early Buddhist Meditation by Bhikkhu Anālayo - https://bookshop.org/books/compassion-and-emptiness-in-early-buddhist-meditation/9781909314559

    Additional Resources:
    Ten Percent Happier Live: https://tenpercent.com/live
    Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide
    Free App access for Frontline Workers: https://tenpercent.com/care

    Full Shownotes: https://www.tenpercent.com/podcast-episode/guy-armstrong-270

    • 56 min
    Soothe Anxiety to Sleep | Bonus Meditation with Matthew Hepburn

    Soothe Anxiety to Sleep | Bonus Meditation with Matthew Hepburn

    Today (7/31) is the last day to join the Summer Sanity Challenge: a free 21 day meditation challenge. The goal here is to help you build resilience so that you are less buffeted by circumstances you can’t control -- and are therefore calmer, happier, and better prepared to show up the way you want to for your family and your communities.

    To join the challenge, you can visit tenpercent.com/challenge

    If you’re getting into bed with a revved up nervous system, this session on calm, pleasure, and gratitude will help you gently wind down. To hear Matthew's meditation on the Ten Percent Happier app, visit https://10percenthappier.app.link/SootheAnxietyToSleepPod

    About Matthew Hepburn:
    Matthew Hepburn is a straight shooting, clear thinking, and dedicated meditation teacher. His personal practice caught fire over the course of several extended meditation retreats in his early twenties, and for the last 5+ years he has been teaching meditation at the Cambridge Insight Meditation Center in Boston, MA. Matthew is currently a participant in the four-year Insight Meditation Society Teacher Training Program, where he studies with renowned teachers including Joseph Goldstein.

    • 32 min

Customer Reviews

4.6 out of 5
6.3K Ratings

6.3K Ratings

Nerdoart88 ,

Thank you

I have been listening to this podcast for a couple of years and appreciate all the helpful advice, guidance , perspectives and wisdom it offers.
I am an elementary teacher and could never afford your app , recently I heard of your 6 month subscription for teachers. I cannot thank you enough! So many wonderful meditations. This is sure to help in these uncertain times.

Bellpepper22 ,

Dan, love you but please read

I love your podcast and will delete this review, but urge Dan to please consider this carefully. Your meditation practice has surely helped you see a great deal about how your mind works - don’t fall into an emotion-led belief system as those around you have! When you tried asking the Dalai Lama about American race issues he wisely avoided the topic. Why? Because he sees that this ethnocentric way of framing the problem won’t get us out of the trouble we’re in. We need to stop playing identity politics - categorizing people by their skin color, gender, etc. True progress is when individuals are seen as individuals. Please listen to your friend Sam Harris and others who have reasoned through this complex issue from first principles rather than sliding into the dogmatic group-think of the far left. I believe in you Dan, and you have the power to help many. Be bold and think for yourself!

barbchilds ,

I love this podcast!

I had never really meditated before, but since downloading this podcast I have been using it daily. It’s a mixture of humor, spirituality, and knowledge.

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