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10% Happier with Dan Harris
10% Happier, Inc
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. Listen to 10% Happier on the Wondery App or wherever you listen to your podcasts. You can listen early and ad-free on Wondery+. Join Wondery+ in the Wondery App, Apple Podcasts or Spotify. Start your free trial by visiting https://wondery.com/links/ten-percent-happier-with-dan-harris now.
- 1 hour 3 minutesThe Hidden Secret To Smarter Decision-Making, Better Relationships, And Lower Stress | Matthew Brensilver, Vinny Ferraro, Kaira Jewel Lingo
The Buddhist case — and toolkit — for “don’t-know mind.”
For this episode, Executive Producer DJ Cashmere interviewed a trio of brilliant Dharma teachers to get their advice about how to handle being wrong. This is the third in a series of 'correspondent' episodes, in which DJ identifies a pain point in his life and meditation practice, then goes out into the world to report on the best ways to address it.
Kaira Jewel Lingo is a former nun in the Plum Village tradition started by Zen Master Thich Nhat Hanh. Vinny Ferraro teaches at the Insight Meditation Society and Spirit Rock, and also in prisons. Matthew Brensilver teaches at many of the same retreat centers, and spent many years working in the field of addiction pharmacotherapy.
*Matthew’s Dharma talk on Knowing And Not-Knowing
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Want to study and practice with today's guests? Please check out these Spirit Rock offerings:
Matthew Brensilver, Buddhist Psychology Training (Begins in January)
Vinny Ferraro: A Year to Live; Discovering What Death Can Teach Us About Living Fully (Begins in January)
Kaira Jewel Lingo: Healing Our Way Home (Oct. 20); Insight Meditation Retreat (April 9-16; opens Dec. 11)
All 10% Happier listeners receive a discount code for our December Insight Retreat (Dec. 8-18) with the code TENPERCENT
& if you'd like to study with these guests on the East Coast, check out these retreats at the Insight Meditation Society:
Kaira Jewel Lingo, Strength to Love: Honoring Dr. Martin Luther King: Jr. (Jan 17 - Jan 20), and Return to Wholeness: Opening to Wisdom & Love (Mar 23 - Mar 29)
Vinny Ferraro, Peace in Presence: A Four-Night Retreat for All (Jan 31 - Feb 4)
Related Episodes:
- Listen to all of DJ’s correspondence episodes here
- 3 Buddhist Strategies for When the News is Overwhelming | Kaira Jewel Lingo
- How to Keep Your Relationships On the Rails | Kaira Jewel Lingo
- Three Buddhist Practices For Getting Your Sh*t Together | Vinny Ferraro
- Why Self-Hatred Makes No Sense | Matthew Brensilver
- How to Actually Be Present | Matthew Brensilver
Also, the teachers’ sites:
Vinny Ferraro's Course, A Year To Live
https://www.matthewbrensilver.org/
Feedback form: Let us know what you think!
https://www.happierapp.com/contact
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://happierapp.com/podcast/tph/dj-being-wrong-3
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
30 October 2024, 7:30 am - 1 hour 8 minutesHow To Move Into The Future With Optimism Instead Of Anxiety | Frederik Pferdt
A Stanford innovation expert shares practical tips on future-proofing your mind.
Frederik Pferdt was Google’s first Chief Innovation Evangelist, where founded Google’s Innovation Lab. He’s also taught classes on innovation and creativity at Stanford University for more than a decade. His new book is called What's Next Is Now: How to Live Future Ready.
In this episode we talk about:
- Why we are so resistant to change
- How to embrace the unknown
- Why and how to develop compulsive curiosity
- The value of experiments and why we shouldn’t fear failure
- What it means to have expansive empathy, and why that can help you develop a future-ready mindset
- And how to identify what he calls your Dimension X—your own unique capacities
Related Episodes:
Dua Lipa On: Radical Optimism, Falling On Stage, And “Writing Yourself Into A Good Idea”
#516. Robin Roberts on the Skill of Optimism
#274 The Case for Optimism | Dr. Jonathan Salk
Sign up for Dan’s 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
More from Frederik Pferdt:
Book: What's Next Is Now: How to Live Future Ready
NextLetter (newsletter signup): https://www.frederikgpferdt.com/#nextletter
Instagram: https://www.instagram.com/frederikgpferdt/
LinkedIn: https://www.linkedin.com/in/fgpferdt/?locale=en_US
Full Shownotes: https://happierapp.com/podcast/tph/frederik-pferdt-851
Additional Resources:
- Download the Happier app today: https://my.happierapp.com/link/download
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
28 October 2024, 7:00 am - 6 minutes 48 secondsHow To Counteract Your Negativity Bias | Bonus Meditation with Kaira Jewel Lingo
Cultivating what’s good in us helps during times of both abundance and adversity. In fact, it’s when times are hard that we need it the most.
About Kaira Jewel Lingo:
At the age of twenty-five, Kaira Jewel Lingo entered a Buddhist monastery in the Plum Village tradition and spent fifteen years living as a nun under the guidance of Zen Master Thich Nhat Hanh. Now based in New York, she sees her work as a continuation of Engaged Buddhism as well as the work of her parents, inspired by their stories and her dad’s work with Martin Luther King Jr. on desegregating the South. The author of We Were Made for These Times: Ten Lessons on Moving through Change, Loss and Disruption, Kaira Jewel especially feels called to share mindfulness and meditation with Black, Indigenous, and People of Color, as well as activists, educators, youth, artists, and families.
Recently on the podcast:
To find this meditation in the Happier app, you can search for “Growing the Good.”
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
27 October 2024, 7:00 am - 1 hour 17 minutesJudd Apatow On: Panic Attacks, His Creative Process, And Why Comedians Are Often So Neurotic
Why the man behind “The 40-Year-Old Virgin” is a self-help junkie.
Judd Apatow is one of the most prolific comedic minds in the industry. Recently, Apatow produced Peacock’s buddy comedy Please Don’t Destroy: The Treasure of Foggy Mountain and Universal’s romcom, Bros, starring and co-written by Billy Eichner. Apatow also directed, produced, and co-wrote with Pam Brady, the Netflix comedy The Bubble and produced and co-directed HBO Films’ Emmy®-winning documentary George Carlin’s American Dream with Michael Bonfiglio. His Netflix comedy special, Judd Apatow: The Return, released in 2017 and premiered to critical acclaim. Previous director credits include the Emmy®-award-winning documentary, The Zen Diaries of Garry Shandling, The 40-Year-Old Virgin, Knocked Up and The King of Staten Island. He produced Academy Award®-nominated The Big Sick and Bridesmaids, as well as Superbad, Pineapple Express and Anchorman. For television, he executive produced Crashing, Girls, and Freaks and Geeks. Off screen, Apatow authored Sicker in the Head, a follow-up to his New York Times best-seller Sick in the Head.
In this episode we talk about:
- The role of his parents’ bitter divorce in his life and work
- The balance between creativity and ambition
- Why so many comedians are so neurotic
- His creative process, including some gems from the TV writer David Milch
- His relationship to panic, and a hilarious story about freaking out on weed
- The way he’s started to understand the different voices inside of him
- His recent experiment with ayahuasca, and what he learned
- And the role of comedy when it feels like the world is on fire
Related Episodes:
Bill Hader on Anxiety, Imposter Syndrome, and Leaning into Discomfort
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: http://www.happierapp.com/podcast/tph/judd-apatow
Additional Resources:
- Download the Happier app today: https://www.happierapp.com/
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
25 October 2024, 7:00 am - 58 minutes 6 secondsResisting What You Don’t Want To Feel Just Makes It Worse. Here’s A Different Strategy. | Ofosu Jones-Quartey and Cara Lai
What you resist persists. Buddhist strategies for acceptance and equanimity.
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. His self-published children’s book “You Are Enough” debuted in 2020 and his next work “Love Your Amazing Self” via Storey Publishing in 2022. Ofosu’s latest book: “Lyrical Dharma: Hip Hop as Mindfulness” will be released in 2025 via Parallax Press. You can pre-order the book here.
Ofosu lives in Rockville, Maryland, with his wife and four children.
Cara Lai has worked as an artist, wilderness guide, social worker, and therapist before becoming a full time meditation teacher. She teaches teens and adults at Spirit Rock, Insight Meditation Society, and Ten Percent Happier.
To find out more about what Cara does, you can go to her website, www.caralai.org – where she’s got some online meditation classes, including one called Meditate Your Face Off. She also has a monthly class for parents, co-led by Ofosu Jones-Quartey.
Speaking of podcasts, Cara also co-hosts a podcast called Adventures in Meditating (For Parents), along with Jess Morey and Jon Roberts.
Cara lives in Vermont with her husband and their 2-year-old son.
Related Episodes:
The Upside of Desire | Cara Lai
Can You Get Fit Without Self-Loathing? | Cara Lai
Rewire How You Talk To Yourself | Ofosu Jones-Quartey
What It’s Like To Do A Year-Long Silent Meditation Retreat—By Yourself | Cara Lai
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://happierapp.com/podcast/tph/cara-ofosu-848
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
23 October 2024, 7:30 am - 1 hour 19 minutesHow To Feel Less Enraged And Hopeless When You Consume The News | Sharon McMahon
“America's Government Teacher” has smart tips for staying calm in turbulent times.
After years of serving as a high school government and law teacher, Sharon McMahon took her passion for education to Instagram, where more than a million people (who affectionately call themselves “Governerds”) rely on her for non-partisan, fact-based information.
Sharon is also the host of the award-winning podcast, Here’s Where It Gets Interesting, where, each week, she provides entertaining yet factual accounts of America’s most fascinating moments and people. In addition, she is the author of The Preamble, a Substack newsletter about politics and history.
In this episode we talk about:
- How to avoid being ‘confidently wrong’
- How we often get confused between our opinions and our identity—which makes it very hard to change our opinions
- The importance of having a diverse media diet
- Tips for consuming the news without driving yourself nuts
- How to have compassion for people who we completely disagree with
- How history can be a balm for hopelessness—an antidote for when we’re tempted to conclude that things have never been worse
- How everyday people have way more power than we think
- And why hope is a choice.
Related Episodes:
Eight Things I’m Doing To Stay Sane During Election Season | Dan Harris
3 Buddhist Strategies for When the News is Overwhelming | Kaira Jewel Lingo
Sign up for Dan’s 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://happierapp.com/podcast/tph/sharon-mcmahon-847
Additional Resources:
Download the Ten Percent Happier app today: https://app.tenpercent.com/link/download
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
21 October 2024, 7:00 am - 6 minutes 11 secondsHow To Handle Boredom | Bonus Meditation with Joseph Goldstein
Co-opt the feeling of boredom and use it as feedback, instead of just wanting it to go away.
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.
To find this meditation in the Happier app, you can search for “When Meditating Gets Boring.”
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
20 October 2024, 7:00 am - 1 hour 13 minutesFrom “Impolitic With John Heilemann” | Dan Harris: Meditation, Mental Health, Six-Peckered Goats & The 2024 Election
Last month, Dan appeared on Impolitic With John Heilemann — the two guys are old friends — to talk through Dan’s strategies for staying sane in the homestretch of this anxiety-fueled, agitation-inducing, existentially unnerving election; why failure is often more productive and profitable (mentally, emotionally, spiritually) than success; how to maintain a sense of calm, balance, and serenity while working harder than, in Dan’s phrase, a “six-peckered goat;” and the career earthquake that’s led to the big recent changes you’ve all heard about in the 10% Happier empire. Dan thought that the conversation was terrific, so he asked John if he could offer it to his followers—et voila, here it is! If this taste of John whets your appetite for more, please follow Impolitic With John Heilemann for a twice-weekly all-you-can-eat buffet of fresh, candid, no-holds-barred conversations with the people who shape our politics and culture. Thanks for listening, hope you enjoy, and namaste.
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
18 October 2024, 7:00 am - 1 hour 8 minutesWhat To Do When When Someone’s Pissed At You | Matthew Brensilver, Vinny Ferraro, Kaira Jewel Lingo
How to handle other people's anger—and the anger that their anger might trigger in you.
For this episode, Executive Producer DJ Cashmere interviewed a trio of brilliant Dharma teachers to get their advice about how to handle anger. This is the second in a series of 'correspondent' episodes, in which DJ identifies a pain point in his life and meditation practice, then goes out into the world to report on the best ways to address it.
Kaira Jewel Lingo is a former nun in the Plum Village tradition started by Zen Master Thich Nhat Hanh. Vinny Ferraro teaches at the Insight Meditation Society and Spirit Rock, and also in prisons. Matthew Brensilver teaches at many of the same retreat centers, and spent many years working in the field of addiction pharmacotherapy.
****
Want to study and practice with today's guests? Please check out these Spirit Rock offerings:
Matthew Brensilver, Buddhist Psychology Training (Begins in January)
Vinny Ferraro: A Year to Live; Discovering What Death Can Teach Us About Living Fully (Begins in January)
Kaira Jewel Lingo: Healing Our Way Home (Oct. 20); Insight Meditation Retreat (April 9-16; opens Dec. 11)
All 10% Happier listeners receive a discount code for our December Insight Retreat (Dec. 8-18) with the code TENPERCENT
& if you'd like to study with these guests on the East Coast, check out these retreats at the Insight Meditation Society:
Kaira Jewel Lingo, Strength to Love: Honoring Dr. Martin Luther King: Jr. (Jan 17 - Jan 20), and Return to Wholeness: Opening to Wisdom & Love (Mar 23 - Mar 29)
Vinny Ferraro, Peace in Presence: A Four-Night Retreat for All (Jan 31 - Feb 4)
Related Episodes:
- Listen to all of DJ’s correspondent episodes here
- 3 Buddhist Strategies for When the News is Overwhelming | Kaira Jewel Lingo
- How to Keep Your Relationships On the Rails | Kaira Jewel Lingo
- Three Buddhist Practices For Getting Your Sh*t Together | Vinny Ferraro
- Why Self-Hatred Makes No Sense | Matthew Brensilver
- How to Actually Be Present | Matthew Brensilver
- How to Speak Clearly, Calmly, and Without Alienating People | Dan Clurman and Mudita
- Brené Brown Says You're Doing Feelings Wrong
- Dolly Chugh, How Good People Fight Bias
- The Many Benefits of a “Paradox Mindset” | Dolly Chugh
Also, the teachers’ sites:
Vinny Ferraro's Course, A Year To Live
https://www.matthewbrensilver.org/
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/DJ-Anger-2
Additional Resources:
Download the Ten Percent Happier app today: https://my.happierapp.com/link/download
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
16 October 2024, 7:00 am - 1 hour 12 minutesConflict Is Normal. Here’s How To Keep It Healthy And Avoid Disaster. | Amanda Ripley
Amanda Ripley is a New York Times bestselling author, a Washington Post contributing columnist, and the co-founder of Good Conflict, a media and training company that helps people reimagine conflict. She has written three award-winning, nonfiction books about three very different subjects: High Conflict, The Smartest Kids in the World, and The Unthinkable.
In this episode we talk about:
- The key differences between healthy conflict and high conflict
- Five key steps for getting out of or avoiding high conflict
- Why it's a golden age for so-called conflict entrepreneurs; and how to spot them in your orbit
- ‘Looping’ – a key technique that changed Amanda’s life (and Dan’s)
- How to set good boundaries while not giving up on people
- One of the most reliable antidotes to all forms of bias, something called contact theory
- Thoughts on how to interact with the news and social media during a presidential election
- The very good reasons to avoid humiliating your opponent. She calls humiliation the nuclear bomb of emotions
- And much more
Related Episodes:
Fight Right: The Science of Healthy Conflict | Drs. John and Julie Gottman
How to Repair the Damage After a Fight | Dr. Becky Kennedy
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://happierapp.com/podcast/tph/amanda-ripley-843
Additional Resources:
- thegoodconflict.com
- Download the Ten Percent Happier app today: https://app.tenpercent.com/link/download
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
14 October 2024, 4:00 am - 6 minutes 10 secondsFor When You Are Kicking Your Own Ass | Bonus Meditation with Pascal Auclair
A soothing meditation for moments when stress gets out of control. Take time for self-compassion by accompanying yourself with gentle presence and kind words.
About Pascal Auclair:
Pascal Auclair has been immersed in Buddhist practice and study since 1997, sitting retreats in Asia and America with revered monastics and lay teachers. He has been mentored by Joseph Goldstein and Jack Kornfield at the Insight Meditation Society (IMS) in Massachusetts and Spirit Rock Meditation Center in California, where he is now enjoying teaching retreats. Pascal teaches in North America and in Europe. He is a co-founder of True North Insight and one of TNI’s Guiding Teachers.
To find this meditation in the Happier app, you can search for “Find Comfort in Self-Compassion.”
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
11 October 2024, 7:00 am - More Episodes? Get the App
About 10% Happier with Dan Harris
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