933 episodes
Ten Percent Happier with Dan Harris Wondery
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- Health & Fitness
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4.6 • 11.2K 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 Regulate Your Nervous System For Stress, Anxiety, And Trauma | Peter Levine
This episode comes out for free on May 6th, and is available early and ad-free for Wondery+ subscribers.
The creator of somatic experiencing shows Dan how to heal trauma through the body.
Peter A. Levine, Ph.D., has spent the past 50 years developing Somatic Experiencing. He holds a doctorate in Biophysics from UC Berkeley and a doctorate in Psychology from International University. His work has been taught to over 30,000 therapists in over 42 countries. He is the author of the new book, An Autobiography of Trauma.
Content warning: This episode includes discussions of rape and violence.
In this episode we talk about:
- How to do somatic experiencing. You’ll see Dan play the role of guinea pig + make weird sounds
- The difference between somatic experiencing and talk therapy
- Somatic experiencing practices we can implement into our lives
- Why some people feel horror/terror at the thought of re-occupying the body and how to overcome those fears
- What the research says – and how these practices around body awareness have gone from the fringes to entering the scientific mainstream
- And how to move through ancient wounds – and enrich our lives (whether we have trauma or not)
- Practices to fortify us in times of difficulty
- Facing mortality
Related Episodes:
Become An Active Operator Of Your Nervous System | Deb Dana
What Science and Buddhism Say About How to Regulate Your Own Nervous System | Deb Dana & Kaira Jewel Lingo
How to Live with the Worst Things That Ever Happened to You | Stephanie Foo
An Ace Therapist Gives Dan A Run For His Money | Dr. Jacob Ham
How to Get Out of Your Head | Willa Blythe Baker
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/peter-levine
Additional Resources:
Download the Ten Percent Happier app today: https://10percenthappier.app.link/install
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Rewire How You Talk To Yourself | Ofosu Jones-Quartey
This episode comes out for free on May 1, and is available early and ad-free for Wondery+ subscribers.
Buddhist strategies for taming that nagging voice in your head.
Ofosu Jones-Quartey, a meditation teacher, author, and musician hailing from the Washington DC area brings over 17 years of experience in sharing mindfulness, meditation and self-compassion practices with the world. Holding a bachelor’s degree from American University and certified by the Mindfulness Meditation Teacher Certification Program, Ofosu is a graduate of the Teleos Coaching Institute and is the male voice on the Balance meditation app, reaching over 10 million subscribers.
Ofosu leads meditation classes and retreats nationwide, having taught and led retreats at the Insight Meditation Community of Washington, The Insight Meditation Society, Spirit Rock, Brooklyn Zen Center, Cleveland Insight, Inward Bound Mindfulness and more.
As an accomplished hip hop artist under the name “Born I,” Ofosu released the mindfulness-themed album “In This Moment” in 2021. His most recent album is “AMIDA”, a spiritual, Lo-Fi Hip Hop album exploring life, death and his Buddhist faith.
Beyond music, Ofosu is an author, releasing his self-published children’s book “You Are Enough” in 2020 and “Love Your Amazing Self” via Storey Publishing in 2022. He lives in Rockville, Maryland, with his wife and four children.
In this episode we talk about:
- The relationship between self-compassion and a successful meditation practice
- All the reasons people resist self-compassion, and his rebuttals
- Whether self-compassion is selfish
- How to do self-compassion off the cushion, including practices like journaling, written reminders, establishing accountability partners, and simple questions you can drop into your mind when all else fails
- How to do self-compassion on the cushion, including practices like body scans, metta, and a check-in practice you can use at the very start of your sits
- And how to teach self-compassion to children
Related Episodes:
The Voice in Your Head | Ethan Kross
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/ofosu-jones-quartey
Additional Resources:
Download the Ten Percent Happier app today: https://10percenthappier.app.link/install
Sign up on wonderyplus.com/applepodcasts and stay up-to-date on the latest new podcasts and more from Wondery. -
The Science Of Self-Compassion | Serena Chen
How self compassion works, how to practice it, and what the research says about the benefits.
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A Very Simple, Very Effective Meditation | Bonus Meditation with Cara Lai
Cara introduces you to the magic of doing less. These gentle no-frills instructions get right to the heart of meditation practice.
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How To Handle Literally Anything | Sebene Selassie and Jeff Warren
Debating the cliche: Does everything happen for a reason? Plus, the Meditation Party crew tackles equanimity, work/life balance, and meditation vs napping.
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Ancient Strategies For Managing Stress And Anxiety | Ryan Holiday
Digging into the nuts and bolts of Stoicism with one of its best-known modern proponents.
Customer Reviews
Wonderful Program
Dan Harris and his team are doing great work. Opening the doors to the world of meditation from a more journalistic approach gives listeners an opportunity to hear for themselves the value of meditation from both the practitioner’s view but also the science and data that supports their understandings. Bring your float robe and sound bath or just bring yourself and an open mind, lots to learn here.
Interview Robert Sapolsky
I am a fan b/c I think Dan is an incredibly skilled interviewer. I am often impressed and much to the chagrin of my family, often raving about how most interviewers could take some lessons from him. The subject matter or interviewee matters less to me, although I have my favorites.
I think a fascinating interview would be with Robert Sapolski- I am reading his new book, DETERMINED, on free will. It is an amazingly light hearted but deeply researched combination of philosophy, psychology, and biology and how it combines to make us human. I am completely unaffiliated with Dr. Sapolski. But he sounds hilarious.
Separate note- I read your first book way back when it first came out. And some 10 years later finally convinced my husband to read it too. He’s on page 35…we will see if he finishes, but has made it further than I imagined:)
Regards,
Karla Bailey
Sebene is scaring me
I’m leaving five stars because that’s what TPH deserves for so many great episodes and guests, it’s been invaluable.
However it took a sharp wrong turn for me today when I listened to the Trust Life episode which came across as anti-science.
Astrology? Two guests advocating for Astrology and Dan offering to withhold disbelief? I was really surprised to see the topic pushed this much. It was too much, and I would ask, my gratitude for the show as a whole not withstanding that This type of content be reconsidered as off-topic for TPH. that’s the nicest way I can think to put it, but I was really taken aback.
In case anyone’s wondering, I did listen to the episode with Joseph talking about supernatural aspects of Buddhism. This episode did things right. It wasn’t dismissive of science, it kept a grounded perspective, and overall, I got a lot out of it. That approach worked, this one didn’t.
Sabene says one of the reasons to adopt mysticism and magic is because it’s “fun”? No, not for me, I’m sorry. I’m here with an open mind, but I’m not here to base my spirituality on having fun nor on horoscopes.