418 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 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
    A Great Way to Relax | Bonus Meditation with Oren Jay Sofer

    A Great Way to Relax | Bonus Meditation with Oren Jay Sofer

    Learn to use mindfulness of your natural breath as a way to create relaxation for yourself, any time, any place.

    About Oren Jay Sofer:

    Oren Jay Sofer teaches mindfulness, meditation and Nonviolent Communication. He has practiced meditation since 1997, beginning his studies in Bodh Gaya, India and is a long-time student of Joseph Goldstein, Michele McDonald, and Ajahn Sucitto, and is a graduate of the IMS/Spirit Rock Teacher Training program. Oren teaches retreats across the country and works as Senior Program Developer at Mindful Schools, teaching and developing curricula for one of the international leaders of mindfulness in education.

    • 7 min
    A Pressure Cooker for Insight | Bart van Melik

    A Pressure Cooker for Insight | Bart van Melik

    The great meditation teacher Ram Dass once said, “If you think you’re enlightened, go spend a week with your family.” My guest today comes with tools to help you keep your cool when interacting with family -- or anyone else. We’re going to talk about a kind of meditation practice known as “relational dharma,” or “insight dialogue.” It’s a way of taking meditation off the cushion and into the crucible of conversation. 

    My guest is Bart van Melik, who teaches veterans and children in juvenile detention centers. He’s co-author of a book called Still, in the City: Creating Peace of Mind in the Midst of Urban Chaos. He graduated from the Spirit Rock/IMS Teacher Training and Community Dharma Leader Program. He’s based in New York City, but he’s currently in his country of birth, The Netherlands. In this conversation, you will hear lots of tips about how to actually practice relational meditation and insight dialogue, which Bart calls a “pressure cooker for insight.”

    Full Shownotes: https://www.tenpercent.com/podcast-episode/bart-van-melik-335

    • 1 hr 9 min
    Three Lessons from Happiness Research | Emma Seppälä

    Three Lessons from Happiness Research | Emma Seppälä

    People in the mindfulness meditation world often note that what we’re teaching is not a breathing exercise; the goal is to just feel the breath as it naturally occurs (if you’ve chosen the breath as the thing you want to focus on). However -- and this is something we haven’t spent much time exploring on the show -- there is a ton of evidence to suggest that actual breathing exercises can also have powerful benefits, physiologically and psychologically.

    That’s one of the things we’re going to talk about today with Emma Seppälä, who is a Lecturer at the Yale School of Management and Faculty Director of the Yale School of Management’s Women’s Leadership Program. She is also the Science Director of Stanford University’s Center for Compassion and Altruism Research and Education, and the author of a book called The Happiness Track: How to Apply the Science of Happiness to Accelerate Your Success. As the title of today’s episode suggests, we’re going to talk about three big takeaways from happiness research. One has to do with breathing exercises. The second has to do with the power of nature to impact your mind. And the third has to do with social connection, something many of us are badly missing in this pandemic. 

    Full Shownotes: https://www.tenpercent.com/podcast-episode/emma-seppala-334

    • 1 hr

Customer Reviews

4.6 out of 5
7.5K Ratings

7.5K Ratings

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

nakerschner ,

So grateful

One of my yoga students recommended this podcast to me and I’ve been hooked ever since. I notice that even if I’m having an awful day, by the time I’ve finished listening, I usually feel lighter and able to see life more clearly. I attribute that to the beautiful energy of Dan’s guests- hearing them in their presence helps evoke the same in me. Dan is so genuine and curious that he is such a pleasure to listen to as a host. I can’t say enough good things. Grateful for the positive impact this has in my life; thank you!

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