363 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 • 6.8K 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.

    What You Can Learn from the Buddha’s Wife and Aunt | Pamela Weiss

    What You Can Learn from the Buddha’s Wife and Aunt | Pamela Weiss

    The women around the Buddha dropped a ton of useful wisdom, but I suspect you haven’t heard much about that. Why? Why have these women been largely written out of history? And what do these hidden figures have to teach us? We’re diving in on that today with Pamela Weiss, dharma teacher in the Zen and Theravada traditions and author of A Bigger Sky. Last week, we had on Bhikkhu Bodhi, who talked about the words of the Buddha. You might think of this episode as a follow-up to that one—part compelling history, part injection of approachable wisdom. In this conversation, we talk about Pamela’s research into the Buddha’s wife, mom, and aunt; how and why Buddhism became tilted toward the masculine; and the benefits both Pamela and I have experienced from bringing more feminine energy to our practice and life.

    Where to find Pamela Weiss online: 
    Website: https://pamelaweiss.com/
    Facebook: https://www.facebook.com/PamelaWeissAuthor/

    Books Mentioned:
    A Bigger Sky: A feminine awakening to Buddhism by Pamela Weiss https://pamelaweiss.com/publications2
    Therigatha: Selected Poems of the First Buddhist Women translated by Charles Hallisey https://bookshop.org/books/therigatha-selected-poems-of-the-first-buddhist-women/9780674427730
    The First Free Women: Poems of the Early Buddhist Nuns by Matty Weingast https://bookshop.org/books/the-first-free-women-poems-of-the-early-buddhist-nuns/9781611807769

    2020 has been a doozy, so this year we’re offering Ten Percent Happier subscriptions at a 40% discount. Get this deal before it ends on December 1st by going to www.tenpercent.com/november. 

    Take Part in the New Year’s Series
    To submit a question or share a reflection dial 646-883-8326 and leave us a voicemail. If you’re outside the United States, you can email us a voice memo file in mp3 format to listener@tenpercent.com. The deadline for submissions is Monday December 7th. 

    Full Show Notes & Resources: https://www.tenpercent.com/podcast-episode/pamela-weiss-304

    • 1 hr 8 min
    Generosity | Bonus Talk with Norman Fischer

    Generosity | Bonus Talk with Norman Fischer

    Is it possible--or even wise--to stay generous and open right now, given the perennial stresses of the holiday season and the unique stresses of 2020? In today’s bonus talk, Norman Fischer helps us answer that question. He will talk you through how to investigate your own small-mindedness and relax into a more generous, spacious version of yourself--a practice he calls “emotional yoga.” Norman is a Zen priest, a poet, and the author of several books, including The World Could Be Otherwise.

    Ten Percent Happier Discount

    2020 has been a doozy, so this year we’re offering Ten Percent Happier subscriptions at a 40% discount. Get this deal before it ends on December 1st by going to to www.tenpercent.com/november.

    Take Part in the New Year’s Series
    To submit a question or share a reflection dial 646-883-8326 and leave us a voicemail. If you’re outside the United States, you can email us a voice memo file in mp3 format to listener@tenpercent.com. The deadline for submissions is Monday December 7th.

    • 11 min
    Depression and Anxiety: Your Old Enemies, Your Best Friends| Zindel Segal

    Depression and Anxiety: Your Old Enemies, Your Best Friends| Zindel Segal

    Winter is coming. Not to get all Game of Thrones on you, but... while there are some optimistic signs on the horizon in the form of vaccines, it looks like we could be heading into some dark months of rising caseloads and restrictions on our lifestyle. Consequently, we are launching a 2-part series to help you ride this out. Next week, we will talk to happiness researcher Laurie Santos (host of the Happiness Lab podcast). Today, my guest today is Zindel Segal, a clinical psychologist from the University of Toronto and a pioneer in developing and studying ways to use mindfulness for depression and anxiety. While not all of us will experience clinical depression or anxiety in the coming months, we may well experience significant doses of sadness and worry. In this conversation, we talk about: what the science shows about the benefits of meditation for depression and anxiety; the importance of establishing and maintaining routines as a form of antidepressant; the differences between depression and anxiety; and how to treat depression like an old friend.

    Where to find Zindel Segal online:
    Website: https://www.utsc.utoronto.ca/psych/person/zindel-segal
    Twitter: https://twitter.com/zindelsegal
    Facebook: https://www.facebook.com/Zindel-Segal-955303284518859/

    Book Mentioned:
    Lost Connections by Johann Hari: https://thelostconnections.com

    2020 has been a doozy, so this year we’re offering Ten Percent Happier subscriptions at a 40% discount. Get this deal before it ends on December 1st by going to www.tenpercent.com/november.

    Take Part in the New Year’s Series
    To submit a question or share a reflection dial 646-883-8326 and leave us a voicemail. If you’re outside the United States, you can email us a voice memo file in mp3 format to listener@tenpercent.com. The deadline for submissions is Monday December 7th.
    Full Shownotes: https://www.tenpercent.com/podcast-episode/zindel-segal-303

    • 1 hr 3 min
    The Words of the Buddha | Bhikkhu Bodhi

    The Words of the Buddha | Bhikkhu Bodhi

    When I first got interested in meditation, all the talk of the Buddha that I encountered in the various books I was reading and lectures I was attending seemed like more of a bug than a feature. I was looking for science-backed stress relief, not religion. But the more I learned, the more interested I became in the Buddha. He was, after all, not a god or a prophet. He was, based on the available evidence, a mortal man who made no claims about the creation of the universe. In fact, to the extent that he did make metaphysical claims, he explicitly told people: don’t believe anything because I tell you. Meanwhile, he laid out a set of meditation instructions and an approach to the human situation that, in my experience, are extraordinarily practical and valuable. And yet, many of today’s meditators don’t know much about who the Buddha was or what he actually taught. Hence today’s guest, the Venerable Bhikkhu Bodhi. He was born Jeffrey Block in Brooklyn, became a Buddhist monk as a young man, and then went on to become one of the premier translators of Buddhist scripture. In this conversation, we talk about: why it can be so helpful for meditators to know what the Buddha taught; how these teachings survived for centuries before they were ever written down; how he makes sense of the teachings on karma and rebirth; the Buddha’s daily schedule; what kind of person the Buddha was; and what the Buddha taught about staying engaged in politics. Before we started rolling, I asked Bhikkhu Bodhi how I should address him, and he said many people call him “Bhante,” which is a term that is used in Buddhist circles to address monks, and translates into something like “venerable sir.”

    Where to find Bhikkhu Bodhi online:
    Website: https://bodhimonastery.org/ven-bhikkhu-bodhi.html
    Facebook: https://www.facebook.com/bhikkhu.bodhi.1

    Books Mentioned:
    •   The Noble Eightfold Path: The Way to the End of Suffering by Bhikkhu Bodhi http://www.noblepath.org/audio.html?fbclid=IwAR3dAFyckLujaBuYe1y8v0arh9UTq6XLsS_bQHq-layEdGVoA_cfoqVfODg
    •   Return to Life: Extraordinary Cases of Children Who Remember Past Lives by Dr. Jim B. Tucker: http://www.jimbtucker.com/return-to-life.html
    •   What the Buddha Taught by Walpola Rahula Thero http://www.ahandfulofleaves.org/documents/What%20the%20Buddha%20Taught_Rahula.pdf
    •   The Foundations of Buddhism by Rupert Gethin https://bookshop.org/books/the-foundations-of-buddhism/9780192892232

    Other Resources Mentioned:
    •   Dr. Ian Stevenson’s research on Perceptual Studies (apparitions, past lifetimes, and near death experiences) - https://med.virginia.edu/perceptual-studies/who-we-are/dr-ian-stevenson/                                                             
    •   Buddhist Global Relief - https://www.buddhistglobalrelief.org/

    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 Show Notes: https://www.tenpercent.com/podcast-episode/Bhikkhu-Bodhi-302

    • 1 hr 15 min
    Flipping the Stress Switch | Bonus Meditation with Jeff Warren

    Flipping the Stress Switch | Bonus Meditation with Jeff Warren

    Release the grip of stress by playing with perspective, zooming in and waaay out, and feeling into the wild weather patterns of life.
     
    We hope you enjoyed this meditation. If you're thinking, "You know, I could've kept going for another five or ten minutes," I encourage you to check out the Ten Percent Happier app, where you'll find this same meditation in different lengths to suit your practice. Your subscription cost directly supports our wonderful teachers and allows them to dedicate their time to teaching the life-changing skill of mindfulness. As an added incentive, we've got a special discount for anyone new to the app. To claim your discount, visit tenpercent.com/bonus. If you're an existing subscriber, we thank you for your support.
     
    About Jeff Warren:
    Jeff is an incredibly gifted meditation teacher. He's trained in multiple traditions, including with renowned teacher Shinzen Young. Jeff is the co-author of NY Times Bestseller "Meditation for Fidgety Skeptics," and the founder of the Consciousness Explorers Club, a meditation adventure group in Toronto.
    He has a knack for surfacing the exact meditation that will help everyone he meets. "I have a meditation for that" is regularly heard from Jeff, so we've dubbed him the "Meditation MacGyver."

    • 7 min
    A Holiday Survival Guide for Difficult Conversations | Bill Doherty

    A Holiday Survival Guide for Difficult Conversations | Bill Doherty

    What to do if you find yourself marooned at your Thanksgiving meal, facing a voluble uncle who is spewing political ideas you find abominable? Our guest today is overstuffed (see what I did there?) with practical ideas. I first met Bill Doherty several years ago, when I was doing a story for Nightline about a group called Braver Angels. The group was formed in the aftermath of the 2016 election, with the idea of bringing reds and blues together to create some mutual understanding and trust. As I watched the man moderating these seemingly incredibly successful discussions (ie no shouting, no rote recitations of slogans), I was really impressed. I later learned that he was both a marriage counselor and a meditator. So I invited him to come on the show. In this conversation, we discuss: why trying to change people’s minds or get them to abandon their core values is unlikely to be a winning strategy; the value of sticking with so-called “I” statements; and how to reach what he calls “accurate disagreement.” Please note: this interview was recorded before most of the tumultuous events of 2020, but it remains immovably relevant. 

    Where to find Bill Doherty online: 
    Website: https://braverangels.org
    Website: https://dohertyrelationshipinstitute.com
    Twitter: https://twitter.com/billdoherty

    Full Show Notes: https://www.tenpercent.com/podcast-episode/bill-doherty-301

    • 1 hr 2 min

Customer Reviews

4.6 out of 5
6.8K Ratings

6.8K Ratings

SarahSindo ,

Do yourself a favor and listen

I’m trying to practice non-attachment to this podcast, but it’s so hard! 😁 My teacher, Ame Wren, introduced Ten Percent Happier in our 200 hr. I’m forever grateful. There’s wisdom nuggets in every episode. Bonnie, in episode 300, is 💫.

Stevo6400 ,

Thank you!

I love this podcast and the app. You have humanized mindfulness in an accessible way that has profoundly changed my life! I appreciate these deep dive dives into meditation and mindfulness. My daily dose of peace, calm and ease- thank you🙏🏼

composeyourself ,

Life Changing

This podcast (and the app) are changing my life. Thank you.

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