Dan and Executive Producer, DJ Cashmere, pull back the curtain on what we do, how we do it—and what’s coming next.

In this episode we talk about:

• An exciting New Year's series reveal and upcoming meditation challenge
• What goes into making the show–and why we do it
• The ins and outs of starting a new business
• And much more

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How your blindspots hurt your decision-making— and how to fix it.

Anu Gupta is an educator, lawyer, scientist, and the founder and CEO of BE MORE with Anu, an education technology benefit corporation that trains professionals across corporate, nonprofit, and government sectors to advance DEIB and wellness by breaking bias. His work has reached 300+ organizations training more than 80,000 professionals impacting over 30 million lives. Gupta holds a JD from NYU Law, MPhil in Development Studies from Cambridge University, and BA in International Relations and Middle Eastern & Islamic Studies from NYU. As a gay immigrant of color, he came to the work of breaking bias after almost ending his life due to lifelong experiences with racism, homophobia, and Islamophobia. The realization that bias can be unlearned helped lead him out of that dark point and inspired a lifelong mission to build a global movement for social healing based on principles of mindfulness and compassion. A peer-reviewed author, he has written and spoken extensively, including on the TED stage, the Oprah Conversation, Fast Company, Newsweek, and Vogue Business. He is the author of Breaking Bias: Where Stereotypes and Prejudices Come From—and the Science-Backed Method to Unravel Them.

In this episode we talk about:

• The 5 causes of bias
• The dis-utility of shame
• What has – and hasn’t – been working in DEI trainings
• Contemplative practices, on and off the cushion, for breaking bias
• And his response to skeptics 

Related Episodes:

• Why You‘re Not Seeing the World Clearly— and How to Fix It | Jessica Nordell
• The Self-Interested Case for Examining Your Biases | John Biewen
• Dolly Chugh, How Good People Fight Bias
• Rhonda Magee, Law Professor Using Mindfulness to Defeat Bias
• How to Call People In (Instead of Calling Them Out) | Loretta Ross

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The upside of the often misunderstood "tribalism".

Michael Morris is the Chavkin-Chang Professor of Leadership at Columbia Business School as well as a Professor in its Psychology Department. Outside of academia, Professor Morris has consulted with and conducted executive training workshops for hundreds of clients across the globe, including Fortune 100 firms, governments, and the Obama and Clinton campaigns. He lives in New York City. His latest book is called Tribal: How The Cultural Instincts That Divide Us Can Help Bring Us Together.

Related Episodes:

• How Turning Habits Into Rituals Can Help You At Home, At Work, And When You're Anxious | Michael Norton

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Bring an open minded curiosity to your big emotions and get to know yourself more fully, developing resilience to deal with all the feels.

About Sharon Salzberg:

Sharon Salzberg is a meditation pioneer, world-renowned teacher, and New York Times bestselling author. She is among the first to bring mindfulness & lovingkindness meditation to mainstream American culture fifty years ago, inspiring generations of meditation teachers and wellness influencers.

A co-founder of The Insight Meditation Society in Barre, MA, Sharon is the author of thirteen books, including the New York Times bestseller, Real Happiness, now in its second edition, and her seminal work, Lovingkindess.

To find this meditation in the Happier Meditation app, you can search for “Being With Big Emotions.”

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A famed author and humorist takes a deep dive into grief (with Dr. Bianca Harris as co-host).

Sloane Crosley is the author of The New York Times bestselling books Grief Is for People, How Did You Get This Number, and I Was Told There’d Be Cake. She is also the author of Look Alive Out There, Cult Classic and The Clasp, both of which have been optioned for film. She served as editor of The Best American Travel Writing series and is featured in The Library of America's 50 Funniest American Writers, The Best American Nonrequired Reading, Phillip Lopate’s The Contemporary American Essay and others. She was the inaugural columnist for The New York Times Op-Ed "Townies" series, a contributing editor at Interview Magazine, and a columnist for The Village Voice, Vanity Fair, The Independent, Black Book, Departures and The New York Observer. She is a contributing editor at Vanity Fair. She has taught at Columbia University and The Yale Writers’ Workshop.

In this episode we talk about:

• A series of consecutive losses that Sloane endured
• The concept of cumulative grief 
• Sloane’s version of the five stages of grief
• Her beef with acceptance
• Bibliotherapy as a source of healing
• And much more

Related Episodes:

The Science Of Grief: What Helps, What Doesn’t, And Why We Don’t Talk About It Enough | Cody Delistraty

How To Talk To Yourself When Things Suck | Sam Sanders

#450. The Science of Loss and Recovery | Mary-Frances O’Connor

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Full Shownotes: https://happierapp.com/podcast/tph/sloane-crosley-874

Additional Resources:

• Download the Happier app today: https://my.happierapp.com/link/download
• Anxiety: The Missing Stage of Grief: A Revolutionary Approach to Understanding and Healing the Impact of Loss
• All My Puny Sorrows
• Otherwise: New & Selected Poems By Jane Kenyon

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Smart strategies that emerged from a brutal year. 

Sam Sanders is an award-winning reporter, radio host and podcaster. He co-hosts the podcast Vibe Check with Zach Stafford and Saeed Jones. He also currently hosts The Sam Sanders Show from KCRW. Check out the album he mentioned in the episode, Caroline Rose’s The Art of Forgetting. 

This is part 2 in a 3-part series we’re running on grief.

In this episode we talk about:

• The fact that there is no right way to deal with grief 
• The value of feeling your feelings — even though it sucks 
• Why it can be helpful to take breaks from your grief without guilt
• The importance of joy and play 
• The changing nature of grief
• What it means to be “anointed” by grief
• And what it looks like to maintain a relationship with someone even after they’ve died

Related Episodes:

• How (and Why) to Hug Your Inner Dragons | Richard Schwartz
• Kryptonite for the Inner Critic | Kristin Neff
• The Voice in Your Head | Ethan Kross 
• Jonathan Van Ness on Shame, Shopping, Bodies, and Hope

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/sam-sanders-873

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A journalist explores one of humanity’s most brutal and unavoidable experiences.

Cody Delistraty is a writer and speechwriter, most recently working as the culture editor at the Wall Street Journal Magazine. He has written for The New York Times, The New Yorker, The Atlantic, and was the European arts columnist for The Paris Review. He has degrees in politics from New York University and in history from the University of Oxford. British Vogue named him a best young writer of the year, and he has given talks about art and creativity to companies like PwC. He lives in New York City.

In this episode we talk about:

• Why our culture is so repressed when it comes to grief
• We dive into the many experiments that Cody launched to help cope with loss; from book and laughter therapy, to psilocybin and AI
• The concept of grief as an addiction 
• The importance of rituals 
• The scientific possibility of deleting our memories to avoid pain 
• And how to live along side of grief when there is no cure

Related Episodes:

Abby Wambach On: Grief, Addiction, And Moving From External To Internal Validation

#583. Jennifer Senior On: Grief, Happiness, Friendship Breakups, and Why We Feel Younger Than Our Actual Age

Joe DiNardo, Grief and Meditation

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Additional Resources:

Download the Happier app today: https://my.happierapp.com/link/download

The Grief Cure: Looking for the End of Loss

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Learn to find a feeling of protection and trust during a downpour of stressful thoughts or overwhelm.

About Matthew Hepburn:

Matthew is a meditation and dharma teacher with more than a decade of teaching experience and a passion for getting real about what it means to live well. He emphasizes humor, technique, and authentic kindness as a means to free the mind up from unnecessary struggle and leave a healthier impact on the world. Beyond Happier, Matthew has taught in prisons, schools, corporate events and continues to teach across North America in buddhist centers offering intensive silent retreats and dharma for urban daily life.

To find this meditation in the Happier app, you can search for “Shelter In A Storm: Finding Refuge.”

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This scientist says that walking is one of the best things you can do for yourself. Here are some ways you can incorporate it into your life.

Today we're going to talk about something so obvious, but so incredibly powerful. Walking. This is the third of a three part mini-series we're doing focused on the benefits of spending time outdoors.

Dr. Keltner is one of the world’s foremost emotion scientists. He is a professor of psychology at UC Berkeley and the director of the Greater Good Science Center. He has over 200 scientific publications and six books, including Born to Be Good, The Compassionate Instinct, The Power Paradox, and Awe: The New Science of Everyday Wonder and How It Can Transform Your Life. He has written for many popular outlets, from The New York Times to Slate, and has consulted extensively for Google, Apple, and Pinterest, on issues related to emotion and well-being. He also hosts the podcast The Science of Happiness.

In this episode we talk about:

• The practice of “awe walks”
• The ritualizing of walking
• How it can help your concentration and anxiety levels
• Walking meetings
• And walking meditations

Related Episodes:

The Science Of How Nature Changes Your Brain—From Sleep To Cognition To Your Nervous System | Dacher Keltner

How To Get The Physiological And Psychological Benefits Of Nature If You Don’t Live Near Nature | Dacher Keltner

#546. This Scientist Says One Emotion Might Be the Key to Happiness. Can You Guess What It Is? | Dacher Keltner

We Know Nature Is Good for Us. Here’s How To Make Time for It, Scandinavian Style | Linda Åkeson McGurk

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Full Shownotes: https://happierapp.com/podcast/tph/dacher-keltner-bonus-3

Additional Resources:

• The Science of Happiness Podcast
• How to Start (Restart, or Upgrade) Your Meditation Practice: A Master Class | Jon Kabat-Zinn
• #580. Tripping Out with a Legend: Jon Kabat-Zinn on Pain vs. Suffering, Rethinking Your Anxiety, and the Buddha's Teaching in a Single Sentence
• The Extended Mind: The Power of Thinking Outside the Brain
• Download the Happier app today: https://my.happierapp.com/link/download

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Buddhist megastars in conversation.

Today, we’re dropping a recording of a live event we held earlier this year, during which Joseph Goldstein and Dr. Mark Epstein came on stage for a fascinating set of conversations. We did this event to celebrate the tenth anniversary of Dan’s first book, also called 10% Happier. 

The night was structured like a late night show, so there was a monologue, and live music with the band Mates of State. 

Dr. Mark Epstein is a psychiatrist in private practice in New York City, and is the author of a number of books about the interface of Buddhism and psychotherapy, including Thoughts without a Thinker, Going to Pieces without Falling Apart, Going on Being, Open to Desire, Psychotherapy without the Self, The Trauma of Everyday Life and Advice Not Given: A Guide to Getting Over Yourself, and The Zen of Therapy: Uncovering a Hidden Kindness in Life. He received his undergraduate and medical degrees from Harvard University. He has been a student of vipassana meditation since 1974.

Joseph Goldstein is a cofounder of the Insight Meditation Society and the Barre Center for Buddhist Studies, both in Barre, Massachusetts. He is the author of Mindfulness: A Practical Guide to Awakening, A Heart Full of Peace, One Dharma: The Emerging Western Buddhism, Insight Meditation and The Experience of Insight: A Simple and Direct Guide to Buddhist Meditation. Joseph has studied and practiced meditation since 1967 under the guidance of eminent teachers from India, Burma, and Tibet and he leads Insight Meditation retreats around the world.

In this episode we talk about:

• The three month solo silent meditation retreat Joseph had just finished
• How to not suffer in the face of unwanted experiences 
• Three exercises for slowing down
• Pragmatic applications of retreat practice for life in the real world 
• How to see outside yourself
• How Mark came to Buddhism 50 years ago
• The relationship between Buddhism and psychotherapy 
• The Buddhist concept of the two levels of reality 
• And a guided meditation from a surprise guest

Related Episodes:

Nirvana | Joseph Goldstein

Dr. Mark Epstein On: How To Transform Your Neuroses Into “Little Shmoos”

I Just Did A 10-Day Silent Meditation Retreat With Joseph Goldstein. Here’s What I Learned

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Full Shownotes: https://happierapp.com/podcast/tph/joseph-mark-live

Additional Resources:

• The New York Insight Meditation Center
• http://markepsteinmd.com/
• Going to Pieces without Falling Apart: A Buddhist Perspective on Wholeness
• The Trauma of Everyday Life
• Mates of State
• Download the Happier app today: https://my.happierapp.com/link/download

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How learning to apologize can upgrade your life.

V (formerly Eve Ensler) is the Tony award-winning playwright, author, and activist. Her play The Vagina Monologues is an Obie award-winning, Olivier-nominated theatrical phenomenon that has been translated into 48 languages and performed in 140 countries. She is the author of numerous books, including the recently released bestseller Reckoning (2023), heralded by the Washington Post as “gutting and gorgeous.” Other best-selling books include The Apology (2019), translated into 20 languages, In the Body of the World, and The New York Times bestseller I Am an Emotional Creature. She starred on Broadway in The Good Body and, most recently Off-Broadway at Manhattan Theatre Club in the critically acclaimed In the Body of the World.  She helped create That Kindness: Nurses in Their Own Words, presented by the Brooklyn Academy of Music in collaboration with theaters across the US, as a tribute to nurses during the COVID-19 pandemic. V is currently writing the story and co-writing lyrics for the musical Becoming (formerly WILD), which made its world premiere in December 2021 at The American Repertory Theater. She recently wrote This is Crazy, a play about mental illness commissioned by the National Alliance on Mental Illness. Her film credits include The Vagina Monologues (HBO), What I Want My Words to Do to You (Executive Producer, Winner of the Sundance Film Festival Freedom of Expression Award, PBS), Mad Max: Fury Road (Consultant), and City of Joy documentary (Netflix). She is the founder of V-Day, the 26-year-old global activist movement that has raised over 120 million dollars to end violence against women, gender-expansive people, girls, and the planet—and founder of One Billion Rising, the largest global mass action to end gender-based violence in over 200 countries, as well as a co-founder of the City of Joy, a sanctuary and revolutionary center for women in the Congo who have survived sexual assault.  She writes regularly for The Guardian. 

In this episode we talk about:

• V’s 4-step process for making an apology
• Why she doesn’t believe in forgiveness
• Her concept that the wound is the portal
• And much more. 

Related Episodes: What To Do When You’re Angry | Matthew Brensilver, Vinny Ferraro, Kaira Jewel Lingo

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