10% Happier with Dan Harris

We've been trying to do a bunch of experiments here on this show, and our latest is a weekly newsletter, which you can sign up for here! To celebrate this new endeavor, we've put together a whole episode about risk taking and experimenting. We thought this would be helpful and educational while also giving you a fun peek behind the scenes (and also allowing us to be blatantly self-promotional in the process—a win/win!). In fact, this episode itself is experimental in its format, because we don't have a typical guest. I sat down with the show's Senior Editor Marissa Schneiderman—who has been collaborating with me on the newsletter—to talk about how we've been putting into practice the wisdom from some of our best guests, including Brené Brown, Adam Grant, Rick Rubin, Sarah Cooper. You can sign up for Dan Harris' Newsletter at: https://www.tenpercent.com/podcast It's a weekly roundup of life hacks, cultural recommendations, pod news, and upcoming events. Related Episodes: Adam Grant on the Science of Potential and Achievement Legendary Record Producer Rick Rubin On: Creativity, Habits, Self-Doubt, Intuition and Meditation Comedian Sarah Cooper On: Humiliation, Perfectionism, and Taking Chances Vulnerability: The Key to Courage | Brené Brown How to Speak Clearly, Calmly, and Without Alienating People | Dan Clurman and Mudita Nisker Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/take-risks

One of our most frequent and popular guests talks about how to develop the character skills to discover your hidden potential. Adam Grant is an organizational psychologist at Wharton, where he has been the top-rated professor for seven straight years. His books have sold millions of copies, hisTED talks have been viewed more than 30 million times, and he hosts the hit podcastRe:Thinking. His viral piece on languishing was the most-read New York Times article of 2021. He has been recognized as one of the world's ten most influential management thinkers. In this episode we talk about: Why character skills are so important and how to develop them What we learn from seeking discomfort The concept of scaffolding as a way to overcome obstacles The value of acceptable mistakes And How to see the hidden potential in others and champion them Take Adam's Quiz: Which skill could unlock your potential? Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/adam-grant-hidden-potential

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Plus: Why Lama Rod is "no longer interested in being a good person," why we need to let go of perfectionism, and the selfish case for sainthood. Lama Rod Owens is making his fifth appearance on Ten Percent Happier. He describes himself as "a Black Buddhist Southern Queen" and is an authorized lama in the Kagyu School of Tibetan Buddhism with a Master of Divinity degree from Harvard. His new book is The New Saints: From Broken Hearts to Spiritual Warriors. In this episode we talk about: What Lama Rod means by "New Saint" Why he is "no longer interested in being a good person" Why it's so important to let go of the ideal of perfection The practices and characteristics of a New Saint The questions you should ask yourself about your beliefs His experiences with what he refers to as "unseen beings" and his exploration of the "unseen world" Related Episodes: Meditation Party: Magic, Mystery, Intuition, Tattoos, and Non-Efforting | Sebene Selassie and Jeff Warren Lama Rod's first appearance on Ten Percent Happier Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/lama-rod-owens-new-saints/lama-rod-owens-new-saints

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Understanding the difference between 'normal' forgetfulness and actual memory loss, practical ways to stave off Alzheimer's disease, and meditation's role in brain health. Lisa Genova has a Ph.D. in Neuroscience from Harvard University. She is the New York Times bestselling author of several novels including Still Alice—which was adapted into a film starring Julianne Moore who won the 2015 Best Actress Oscar for her role as Alice Howland, Love Anthony, and Every Note Played. Her first work of nonfiction is Remember: The Science of Memory and the Art of Forgetting. Genova's first TED talk, What You Can Do To Prevent Alzheimer's has been viewed over eight million times and her most recent TED talk, How Memory Works--and Why Forgetting is Totally OK was the sixth most watched TED talk of 2021. In this episode we talk about: The difference between 'normal' forgetting and actual memory loss The difference between dementia and Alzheimer's disease Meditation's role in brain health What the Memory Paradox is The best foods and types of exercise for staving off Alzheimer's The three things happening in your brain while you sleep that are helpful for memory Why brain games (like crossword puzzles and sudoku) don't actually improve memory The first necessary ingredient for creating a memory How memories are formed And the relationship between memories and music Related Episodes: Ten Percent Happier Podcast Sleep Series Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/lisa-genova

Our friend Dr. Michael Gervais at the Finding Mastery podcast is a renowned sports psychologist who found meditation by happenstance. We wanted to share this conversation he had with Dr. Jon Kabat-Zinn about the mind/body interactions for healing and clinical applications for mindfulness meditation training. Dr. Jon Kabat-Zinn is a Professor of Medicine emeritus at the University of Massachusetts Medical School, where in 1995 he founded the Center for Mindfulness in Medicine, Health Care, and Society and in 1979, its world-renowned Mindfulness-Based Stress Reduction (MBSR) Clinic. Order Dr. Michael Gervais' new book here: https://findingmastery.com/book/ Listen to the Finding Mastery podcast here: https://podcasts.apple.com/us/podcast/finding-mastery/id1025326955

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- The host of On Being shares lessons learned from 20 years of interviews, including: how to live with open questions, counterprogramming against your negativity bias, and getting over the God question. Krista Tippett is a Peabody Award-winning broadcaster, a National Humanities Medalist, and a New York Times bestselling author. She grew up in a small town in Oklahoma, attended Brown University, and became a journalist and diplomat in Cold War Berlin. After studying theology at Yale Divinity School in the early 1990s, Tippett launched Speaking of Faith — later On Being — as a weekly national public radio show in 2003. She has published three books: Becoming Wise: An Inquiry into the Mystery and Art of Living; Einstein's God, drawn from her interviews at the intersection of science, medicine, and spiritual inquiry; and Speaking of Faith, a memoir of religion in our time. In this episode we talk about: Getting over the God question when it comes to contemplating religion Why Western culture has such a dearth of ways to talk about love Why she thinks the core of relationships is not about agreeing but about navigating differences Tuning into our generative agency Her definition of a wise life as distinct from a knowledgeable or accomplished on Why she believes it is as important to know what you love as it is to know what you hate Learning to love big open questions instead of rushing to answers Why the things we get paid to do may not define whether we're living a worthy life And getting our intentions straight and then trying not to tie them too tightly to our goals Other Resources Mentioned: Krista Tippett's TED Talk: 3 practices for a life of wisdom Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/krista-tippett

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- The difference between ADHD and human distractibility, and strategies for managing ADHD that can improve your focus, even if you don't have it. Today's guest is Dr. Mark Bertin, a developmental pediatrician who specializes in ADHD and developmental disorders. He's the author of How Children Thrive, Mindful Parenting for ADHD, Mindfulness and Self-Compassion for Teen ADHD, and The Family ADHD Solution, which integrates mindfulness into pediatric care. For more information, please visit his website at www.developmentaldoctor.com. In this episode we talk about: The difference between ADD and ADHD, and the subcategories: hyperactive and inattentive. Whether ADHD is a new condition brought on by the distractions of a modern world, or one that's always been around. The difference between being human and distractible, and having ADHD. Strategies for managing ADHD that can be used even if you don't have ADHD. Episodes Mentioned: Kryptonite for the Inner Critic | Kristin Neff Self Compassion Isn't Always Soft | Kristin Neff The Scientific Case for Self Compassion | Chris Germer Join Dan: LIVE! Dan will be in upstate New York at the Troutbeck hotel on Sunday, November 17 — it's a Q and A and live guided meditation, and it's gonna be a great time. You can buy tickets and get more details here: https://troutbeck.com/culture/troutbeck-x-dan-harris/ Full Shownotes: https://www.tenpercent.com/podcast-episode/mark-bertin Additional Resources: Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Here's what might be preventing you from making better decisions and how to know what's even worth wanting. Shane Parrish is the entrepreneur and wisdom seeker behind Farnam Street and the host of The Knowledge Project Podcast. He is the author of the New York Times bestseller Clear Thinking: Turning Ordinary Moments into Extraordinary Results. In this episode we talk about: How to position yourself to make better decisions Shane's decision making process The difference between decisions and choices Full Shownotes:https://www.tenpercent.com/tph/podcast-episode/shane-parrish

Hello my fellow suffering human beings! I've got something very special for you. My friend, Manoush Zomorodi – host of TED Radio Hour from NPR – has been working on a special series called Body Electric: an interactive investigation into the relationship between our technology and our bodies. Do you ever spend all day at a computer…and then, in the evening, you only have the energy to look at your phone or TV? Ever wondered what all that tech time is doing to your health? In this series, you'll hear how our bodies are adapting and changing to meet the demands of the Information Age…and what we can do to end this vicious cycle of type, tap, collapse. There's even an interactive study you can sign up for! Here's the first episode. If you like what you hear, listen to Body Electric on the TED Radio Hour podcast from NPR.

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- One of the most prominent western meditation teachers talks about how to take gauzy concepts and operationalize them in your actual life. A towering figure in the meditation world, Sharon Salzberg is a prominent teacher & New York Times best-selling author. She has played a crucial role bringing mindfulness and lovingkindness practices to the West. Sharon co-founded the Insight Meditation Society (IMS) alongside Joseph Goldstein and Jack Kornfield and is the author of nine books, including Lovingkindness, Real Happiness, and the most recent Finding Your Way: Meditations, Thoughts, and Wisdom for Living an Authentic Life. Sharon lives in New York City and teaches around the world. In this episode we talk about: What Sharon means by "an authentic life" Learning to be your own BFF How the notion of self-love squares with the Buddhist notion of emptiness Why it can be harder to receive love and help than to give it Related Episodes: - Sharon Salzberg, "Real Love" - Losing Your Patience? Here's How to Get It Back | Dr. Kate Sweeny, Dr. Sarah Schnitker, and Sharon Salzberg - How to Stay Politically Engaged Without Losing Your Mind | Sharon Salzberg - Sharon Salzberg Makes Me Feel Better - Sharon Salzberg On: Openness, Not Believing the Stories You Tell Yourself, and Why the Most Powerful Tools Often Seem Stupid at First Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/sharon-salzberg-finding-your-way

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- This ain't daycare... Tough love and actionable insights on validation, gratitude, and self-alignment from the Peloton star. Plus, he shares the most important words he's ever heard. Alex Toussaint, Peloton Instructor and Puma Athlete, is a titan of the fitness community sitting at the intersection of fitness, tech, music, sports, and entertainment. A hybrid of high-performance athlete and motivational coach, Alex is widely respected for his authenticity and positivity. His new book is called Activate Your Greatness. In this episode we talk about: Alex's remarkable life story His thoughts on internal versus external validation What he means by "activate your greatness" The habits and practices he employs in service of his own greatness, including gratitude, self-alignment, and his "starting five" Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/alex-toussaint

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Gutman also discusses imposter syndrome, grief and his experience with psychedelics. Matt Gutman is ABC News's chief national correspondent. A multi-award winning reporter, Gutman contributes regularly to World News Tonight with David Muir, 20/20, Good Morning America, and Nightline. He has reported from fifty countries across the globe and is the author of No Time to Panic: How I Curbed My Anxiety and Conquered a Lifetime of Panic Attacks and The Boys in the Cave: Deep Inside the Impossible Rescue in Thailand. Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/matt-gutman

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- She also roasts me mercilessly. This one's really fun. Sarah Cooper is a writer and comedian who has over 3.3 million followers across social media. She is the author of the new book Foolish: Tales of Assimilation, Determination, and Humiliation. She is the star of the hit Netflix comedy special, Sarah Cooper: Everything's Fine. Her current projects include Unfrosted, an upcoming Netflix comedy written by, directed by, and starring Jerry Seinfeld. In this episode we talk about: Perfectionism and impostor syndrome The relationship between loving your family and loving yourself Sarah's viral President Trump lip synch videos Why it's "nice to be in hell" How to move on from past mistakes Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/sarah-cooper

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Klein goes down the rabbit hole after learning she has a digital doppelgänger who has gone all in on conspiracies. Naomi Klein is an award-winning journalist and New York Times bestselling author. Her most recent book is Doppelganger: A Trip into the Mirror World. She is a columnist with The Guardian. In 2018 she was named the inaugural Gloria Steinem Endowed Chair at Rutgers University and is now Honorary Professor of Media and Climate at Rutgers. In September 2021 she joined the University of British Columbia as UBC Professor of Climate Justice and co-director of the Centre for Climate Justice. In this episode we talk about: Why she says conspiracy culture often gets the facts wrong but the feelings right How and why you should listen to people on the other side of the aisle The convergence of wellness culture and rightwing ideology The precariousness of the self How she learned to loosen the death grip on her ego And the importance of coming from a place of calm in the storm Related Episodes: Ten Percent Happier: This Scientist Says One Emotion Might Be the Key to Happiness. Can You Guess What It Is? | Dacher Keltner Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/naomi-klein

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Aparna Nancherla is a writer, stand-up comedian, and actor. Her new book is Unreliable Narrator: Me, Myself and Impostor Syndrome. You can hear Aparna as the voice of Moon on Fox's The Great North, or have heard her as the voice of Hollyhock on Bojack Horseman. She's also appeared on The Drop, Lopez vs. Lopez, and Corporate. She's written for Totally Biased with W. Kamau Bell and Late Night with Seth Meyers, as well as Mythic Quest on Apple+. In this episode we talk about: How impostor syndrome relates to anxiety and depression Procrastination and how she sometimes feels it sets her up to do good work, even though she hates it The difference between standup and therapy in her life How she feels about the word "no" The sometime-burden of representing South Asians in entertainment What it feels like to finally put this book out into the world Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/aparna-nancherla

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- How rethinking these often twee concepts can change your life and maybe the world. Ross Gay is the author of four books of poetry: Against Which; Bringing the Shovel Down; Be Holding, winner of the PEN American Literary Jean Stein Award; and Catalog of Unabashed Gratitude, winner of the 2015 National Book Critics Circle Award and the 2016 Kingsley Tufts Poetry Award. In addition to his poetry, Ross has released three collections of essays—The Book of Delights was released in 2019 and was a New York Times bestseller; Inciting Joy was released in 2022, and his newest collection, The Book of (More) Delights was released in September of 2023. In this episode we talk about: What got Ross interested in the subject of delight How noting delight can be a tool for counter programming against our negativity bias Why Ross argues that there is an ethical component to delight The benefits of writing by hand How both using a smartphone and rushing can be delight blockers The difference between delight and joy What he means when he refers to the "offenses of joy" And the connection between grief and joy Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/ross-gay

Dan sits down with his friend Kelly Corrigan at the Aspen Ideas Festival. A few of the topics they break open: uncertainty, humility and practices to keep us connected. You can learn more at https://www.kellycorrigan.com or listen to the Kelly Corrigan Wonders podcast wherever you listen to podcasts. Thanks to our many friends at the Aspen Ideas Festival for making this conversation possible. This was recorded before the SAG-AFTRA strike.

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Wilkens talks about the stigma around substance abuse, potential alternatives to abstinence, and the role of meditation in recovery. Carrie Wilkens, PhD, is the Co-founder, Co-president and CEO of the Center for Motivation and Change: Foundation for Change, a nonprofit organization with the mission of improving the dissemination of evidence-based ideas and strategies to professionals and loved ones of persons struggling with substance use through the Invitation to Change approach. She is co-author of the book, The Beyond Addiction Workbook for Family and Friends: Evidence-Based Skills to Help a Loved One Make Positive Change and Beyond Addiction: How Science and Kindness Help People Change. In this episode we talk about: The stigma around substance abuse Defining terms: addiction vs. substance use disorder and why it matters How substance use disorder affects our brain How to diagnose a substance abuse disorder Whether there is an alternative to abstinence How we all need to be thoughtful about the relationship we want with substances How and why a substantial percentage of people naturally recover without going to treatment The strategies to use if you have someone in your life who you think is on a destructive path What positive communication is and how to practice it How we live in a quick fix society and recovery from substance abuse disorder is a slow process What actually makes people change The role of meditation in recovery—for the patient and the family And the importance of taking care of yourself so you can take care of others Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/carrie-wilkens

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Duncan Trussell is an American actor and stand-up comic. And he doesn't like being called a Buddhist comedian. It makes sense… that label unfairly pigeonholes him in two ways. First, because he's a legit, successful, hilarious comedian, no matter what his spiritual leanings. Duncan has written and appeared in sketches for two seasons of Fuel TV's Stupidface, Showtime's La La Land, Comedy Central's Nick Swardson's Pretend Time, and both seasons of HBO's Funny or Die Presents. His television credits include MADtv and Curb Your Enthusiasm. And when it comes to the spiritual stuff, he's not just a Buddhist. This guy is spiritually omnivorous. And he knows his shit. He has practiced extensively. And on his podcast, The Duncan Trussell Family Hour, he interviews meditation teachers like Jack Kornfield and Sharon Salzberg. In fact, Netflix turned his pod into a cult favorite animated TV show, called The Midnight Gospel. In this episode we talk about: Depression, anxiety, death, and Duncan's interpretation of God How meditation helps him handle the insanity of Hollywood The Buddhist hell realms as psychological states Spirituality and psychedelics If having a contemplative practice can hurt our job, form of expression, or ambition Karmic and samsaric patterns – and enjoying your ego while you have one If we're all capable of love Related Episodes: #603. Why Dwight from The Office (Rainn Wilson) Is Calling for a "Spiritual Revolution" #489. Can You Really Conquer Hatred Through Love? | Father Gregory Boyle Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/duncan-trussell

In this episode from The One You Feed podcast, Dan sits down with host Eric Zimmer and discusses his original skepticism of meditation and the benefits he discovered from developing a regular meditation practice. Listen to The One You Feed for more compelling interviews.

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Feiler also discusses why we no longer live linear lives, letting go of the idea of having a career, and redefining success. Bruce Feiler is the author of seven New York Times bestsellers, including Life Is in the Transitions, The Secrets of Happy Families, and Council of Dads. His three TED Talks have been viewed more than four million times, and he teaches the TED Course How to Master Life Transitions. His latest book is called The Search. In this episode we talk about: How Feiler went from being a guy whose early work focused on spirituality to now focusing on work How historically work was something that was supposed to make you unhappy. And how Millennials and Gen Z have helped change that What is a workquake? Why the majority of us actually have 5 jobs— what those are and why they matter What is a meaning audit? The best single question you can ask yourself to write your own story of success And the historical figures who helped define how we think about success Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/bruce-feiler

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- These seven rules illustrate a middle path between completely stifling your emotions and bringing your whole self to the office. Liz Fosslien is an expert on emotions at work and is also on the leadership team at Atlassian's Team Anywhere and previously served as the head of content and communications at Humu. She has been featured by TED, The Economist, Good Morning America, The New York Times, and NPR. Mollie West Duffy is also the head of Learning and Development at Lattice, and was previously an Organizational Design Lead at global innovation firm IDEO, and a research associate for the Dean of Harvard Business School. She has worked with companies of all sizes on organizational development, leadership development, and workplace culture. Liz and Mollie are the co-authors of No Hard Feelings: The Secret Power of Embracing Emotions at Work and Big Feelings: How to Be Okay When Things Are Not Okay In this episode we talk about: Why not acknowledging your emotions can lead to worse outcomes How to understand the data that comes from emotions The importance of psychological safety And how to recognize burnout before it's too late Full Shownotes:https://www.tenpercent.com/tph/podcast-episode/Liz-Fosslien-and-Mollie-West-Duffy

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- The office might be one of the most difficult places to not side with yourself, but it's a concept that can help you navigate challenging situations at work. 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 from unnecessary struggle and leave a healthier impact on the world. Beyond Ten Percent 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. In this episode we talk about: How to change your relationship to your thoughts How to navigate the highs of praise and the lows of blame How to handle relationships at work when giving or receiving feedback How to bring your mindfulness practice to your workplace Full Shownotes:https://www.tenpercent.com/tph/podcast-episode/matthew-hepburn-work

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Balancing happiness and ambition is a challenge, especially if you often define yourself by your work. Stolzoff covers why it's good to have a job that's simply good enough. Simone Stolzoff is the author of The Good Enough Job: Reclaiming Life from Work. He is a designer and workplace expert from San Francisco, and a former design lead at the global innovation firm IDEO. His work has been featured in The New York Times, Washington Post, Wall Street Journal, The Atlantic, and many other publications. He is a graduate of Stanford and The University of Pennsylvania. In this episode we talk about: His argument for diversifying our sources for what makes a meaningful life How passion for your job shouldn't be a stand-in for pay or security And how to balance the pursuit of meaningful work without letting it take over your life Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/simone-stolzoff

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Mindfulness is a word that is in danger of becoming meaningless. In this episode, we dig into the meaning of mindfulness, how to practice without getting overwhelmed, and how to stop the judgment spiral. Today's guest is Diana Winston, the Director of Mindfulness Education at UCLA's Mindful Awareness Research Center. She has written several books, including The Little Book of Being, and Fully Present, the Science, Art and Practice of Mindfulness, which she co-authored with Susan Smalley, and which is celebrating its tenth anniversary. Diana has been practicing mindfulness meditation since 1989, including a year as a Buddhist nun in Burma. In this episode we talk about: How Diana defines mindfulness How we know if we're in a state of bonafide mindfulness The difference between mindfulness as a trait and mindfulness as a state Whether you have to meditate to achieve mindfulness as a trait What current scientific research says about the benefits of meditation The link between intuition, happiness and authenticity Her definition of happiness How meditation can help us relate to our bodies differently How to stop the self-judgment spiral Creating a top ten list to deal with difficult thoughts How to use meditation for chronic pain Striking a balance between reason and intuition The ripple effects of practicing meditation And how to start practicing mindfulness without getting overwhelmed Full Shownotes:https://www.tenpercent.com/tph/podcast-episode/diana-winston

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Welcome to the third installment of Meditation Party, an experiment we're running with a chattier format – more of a morning zoo vibe, but way deeper, of course. Dan's co-hosts in this episode are his two close friends: the great meditation teachers Sebene Selassie and Jeff Warren. Sebene Selassie is based in Brooklyn and describes herself as a "writer, teacher, and immigrant-weirdo." She teaches meditation on the Ten Percent Happier app and is the author of a great book called, You Belong. Jeff Warren is based in Toronto and is also a writer and meditation teacher who co-wrote the book, Meditation for Fidgety Skeptics with Dan Harris. Jeff also hosts the Consciousness Explorers podcast. Related Episodes: #489. Can You Really Conquer Hatred Through Love? | Father Gregory Boyle #519. The Art and Science of Keeping Your Sh*t Together | Shinzen Young and James Gross Best of the Archives: Making it RAIN | Tara Brach For more info on the Meditation Party Retreat: Meditation Party Workshop at Omega Institute To watch this interview online, go to: https://www.youtube.com/@TenPercentHappier If you want to be part of the show, please call in with a question or comment. The number is 508-656-0540. Or you can email us with a voice memo at [email protected] with a voice memo. Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/meditation-party-3

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Today's guest is Linda Åkeson McGurk, a Swedish American writer and author of There's No Such Thing As Bad Weather: A Scandinavian Mom's Secrets for Raising Healthy, Resilient, and Confident Kids. Her latest book is called The Open-Air Life: Discover the Nordic Art of Friluftsliv and Embrace Nature Every Day. She is the founder of the blog Rain or Shine Mamma, a resource for parents and other caregivers. In this episode we talk about: Why humans are so drawn to nature and what the many scientific benefits are The historical roots of friluftsliv in Nordic countries Why we should go outside even when the weather sucks Why we should go camping The benefits of cold plunges The benefits of silence The danger of seeing ourselves as separate from nature And why she believes appreciation of nature and meditation are complimentary Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/linda-akeson-mcgurk Other Resources Mentioned: Wim Hof Additional Resources: Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

Ryan also talks about how meditation helped him ride out a brutal political campaign, escaping the grind, and whether he'll run for office again. Tim Ryan served for 20 years in the U.S. Congress. He is the author of a book on the power of mindfulness. He is the author of a book on the power of mindfulness, Healing America: How a Simple Practice Can Help Us Recapture the American Spirit and a book on reforming the broken food systems, The Real Food Revolution: Healthy Eating, Green Groceries, and the Return of the American Family Farm. In this episode we talk about: How his practice helped him weather a brutal political campaign Why he's joined the ice bath craze The link between breathwork and meditation How he's adjusting to civilian life after 20 years in Washington How he handled things when he realized the race was not going his way What he was thinking and feeling when he made his concession speech What it's like to be outside of the DC fishbowl The freedom that comes with not living under a microscope The kids basketball game made him realize his life had changed Escaping the grind Whether he's considered running for office again And what the rough and tumble of politics has taught him about dealing with difficult people Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/tim-ryan

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Gladwell On: the importance of flow states, why people should have a lifelong pursuit or practice, and how he personally relaxes. Malcolm Gladwell is the president and co-founder of the podcasting network Pushkin Industries, and the author of six New York Times bestselling books including The Tipping Point, Blink, Outliers, David and Goliath, and Talking to Strangers. He's also the host of the Pushkin podcast Revisionist History. For tickets to TPH's live event in Boston on September 7: https://thewilbur.com/armory/artist/dan-harris/ For tickets to TPH's live and live streamed event in Colorado on November 3: https://www.milehichurch.org/calendar/10-percent-happier-with-dan-harris/ Do you have a favorite episode of TPH? We want to hear about it! Here's how you can help us uncover these hidden gems. Call +1 508-656-0540 Tell us your name and favorite episode And, in a couple of sentences, tell us why this episode hit home for you Do this and your episode and story may be part of our Deep Cuts feature In this episode we talk about: The backlash Malcolm faced from his work from home comments Pushing the noise aside when it comes to social media Lessons in kindness from a recent Revisionist History episode The importance of flow states How he personally relaxes Why people should have a lifelong pursuit or practice What he thinks now about his famous 10,000 hours argument Why we need to engage and investigate the views of others to be morally alert as human beings And his biggest journalistic mistake Content Warning: Brief mention of eating disorders. Full Shownotes: https://www.tenpercent.com/tph/podcast-episode//malcolm-gladwell-rerun

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- The scientific case for self-compassion and why it doesn't have to lead to passivity, self absorption, or cheesiness. Today's guest is Kristin Neff, an Associate Professor of Educational Psychology at the University of Texas at Austin. She's the author of the book Self-Compassion: The Proven Power of Being Kind to Yourself and Fierce Self-Compassion: How Women Can Harness Kindness to Speak Up, Claim Their Power, and Thrive. For tickets to TPH's live event in Boston on September 7: https://thewilbur.com/armory/artist/dan-harris/ For tickets to TPH's live and live streamed event in Colorado on November 3rd: https://www.milehichurch.org/calendar/10-percent-happier-with-dan-harris/ Do you have a favorite episode of TPH? We want to hear about it! Here's how you can help us uncover these hidden gems. Call +1 508-656-0540 Tell us your name and favorite episode And, in a couple of sentences, tell us why this episode hit home for you Do this and your episode and story may be part of our Deep Cuts feature In this episode we talk about: How Kristin first got into meditation and why she was drawn to the practice of compassion How, paradoxically, self-compassion actually makes us less focused on ourselves The three components of self-compassion One of the big blockers for men in practicing self-compassion What self-compassion is and isn't How research shows that self-compassion is a trainable skill Whether we actually need the internal cattle prod to get ahead Being kind to yourself even when you notice prejudice coming up in your mind And how men and women deal with shame differently Full Shownotes:https://www.tenpercent.com/tph/podcast-episode/kristin-neff-rerun

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- We also cover: What to do when you're feeling stuck, the difference between authenticity and sincerity, and his approach to work/life balance. Rick Rubin is a nine-time GRAMMY-winning producer and a New York Times number one best selling author of the book, The Creative Act: A Way of Being. He was named one of the 100 most influential people in the world by Time and the most successful producer in any genre by Rolling Stone. He has collaborated with artists from Tom Petty to Adele, Johnny Cash to the Red Hot Chili Peppers, Beastie Boys to Slayer, Kanye West to the Strokes, and System of a Down to Jay-Z. In this episode we talk about: Rick's meditation practice The connection between meditation and creativity Why creativity is a birthright for all of us How good habits help facilitate the making of good art The benefits of accepting the magical and mysterious aspects of creativity His analogy of the vessel and the filter The difference between authenticity and sincerity The role of doubt when creating The role of intuition What to do when you're feeling stuck in a creative endeavor His approach to a work/life balance His take on drugs and their effect on the creative process And his thoughts on the creative capacity of AI For tickets to TPH's live event in Boston on September 7: https://thewilbur.com/armory/artist/dan-harris/ Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/rick-rubin

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- The great meditation teacher Sebene Selassie said this about today's guests: "I think their work is going to revolutionize mindfulness." The guests in question are Jake Eagle, a licensed mental health counselor, and Dr. Michael Amster, a physician with a specialty in pain management who is also a certified yoga and meditation teacher. Together, they're out with a new book called The Power of Awe: Overcome Burnout & Anxiety, Ease Chronic Pain, Find Clarity & Purpose―In Less Than 1 Minute Per Day. In it, they lay out a simple technique for "microdosing mindfulness" that just about anybody can work into their daily lives. Plus: Dan's wife, Bianca, joins Dan as co-interviewer. In this episode we talk about: How Jake and Michael stumbled upon this method (the story involves pancakes) Why Bianca has had trouble booting up a meditation habit (and why Jake says he's "a terrible meditator") Why people who have trouble sitting daily for extended periods might find that these microdoses are easier to work into their day How to do the A.W.E. Method The similarities and differences between A.W.E. and traditional mindfulness meditation Practical tips for trying out A.W.E. in everyday life, given how hard it is to form habits The early scientific evidence regarding the effectiveness of the A.W.E. Method And, finally, whether Bianca and Dan were convinced to try the method! For tickets to TPH's live event in Boston on September 7: https://thewilbur.com/armory/artist/dan-harris/ Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/eagle-amster-630

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- The hidden influence that your surroundings can have on your happiness. And how to tweak things in subtle but powerful ways. Today's guest is Ingrid Fetell Lee, the author of Joyful: The Surprising Power of Ordinary Things to Create Extraordinary Happiness. She is the former design director at IDEO and the founder of the website The Aesthetics of Joy. She holds a Master's in Industrial Design from Pratt Institute and a Bachelor's in English and Creative Writing from Princeton University. This is the second installment in a three part series we're running called, Mundane Glory about learning not to overlook the little things in your daily life that can be powerful and evidence-based levers for increased happiness. For tickets to TPH's live event in Boston on September 7: https://thewilbur.com/armory/artist/dan-harris/ In this episode we talk about: The physiological and psychological benefits of joy How to find joy in tangible objects and sensorial experiences What Ingrid means by "faux joy" How joy can intersect with many emotions including sadness and awe How to change your environment, at work and at home, to infuse it with joy A practice she calls, "Joy spotting" Her list of, "The 50 Ways to Find More Joy Everyday" The importance of noticing your killjoys The risks of being visibly joyful And how even on your worst day, joy can be accessible Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/ingrid-fetell-lee

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Did you know that just 20 minutes of art a day is as beneficial as exercise and mindfulness? Or that participating in one art experience per month can extend your life by ten years? Our guests Ivy Ross and Susan Magsamen talk about their new book, Your Brain on Art: How the Arts Transform Us. Together they explore the new science of neuroaesthetics, which explains how the arts can measurably change the body, brain, and our behaviors. This is the first installment in a three part series we're running called, Mundane Glory about learning not to overlook the little things in your daily life that can be powerful and evidence-based levers for increased happiness. In this episode we talk about: Their definition of the arts and aesthetic experiences How they see nature as, "the highest form of art" How simple actions like humming in the shower & gardening can be categorized as art experiences How you don't have to be good at making art to benefit from it The difference between "makers" and "beholders" of art What they mean by art being a part of our evolutionary DNA How engaging in the arts can help strengthen our relationships and connectivity How arts and aesthetic experiences create neuroplasticity in the brain How society's emphasis on optimizing for productivity has pushed the arts aside The four key attributes that make up a concept called an "aesthetic mindset" The benefits of partaking in a wide array of art experiences The importance of infusing play and non judgment into the art you make How art can be a form of meditation and mindfulness How artistic experiences can extend your life, help treat disease and relieve stress How the arts affect the way we learn The emerging field of neuroarts and neuroaesthetics How food fits into the arts category Simple ways to integrate the arts into our daily lives Technology's relationship to the arts And the importance of architecture and your physical space as a form of art For tickets to TPH's live event in Boston on September 7: https://thewilbur.com/armory/artist/dan-harris/ Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/ivy-ross-susan-magsamen

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Our guests today trained an AI on the world's most beloved texts, from the Bible to the Koran to the words of Marcus Aurelius, Maya Angelou, and Leonard Cohen. Then, they asked the AI life's hardest questions. The AI's answers ranged from strange to surprising to transcendent. Jasmine Wang, a technologist, and Iain S. Thomas, a poet, join us to talk about not only the answers they received from the robot, but also why they are deeply concerned about where AI might be headed. In this episode we talk about: The origins of the book The definitions of some basic AI terminology The biggest takeaways of their conversation with AI—some of the answers they got back were fascinating and beautiful The perils and promise of AI (we spend a lot of time here) The ways in which AI may force us to rethink fundamental aspects of our own nature And what we all can do to increase the odds that our AI future is more positive than not For tickets to TPH's live event in Boston on September 7: https://thewilbur.com/armory/artist/dan-harris/ Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/jasmine-wang-and-iain-s-thomas

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Jennifer Egan is not only a novelist, she's also written short stories and award-winning magazine journalism. She's one of those writers who can both spin a fascinating yarn and load it up with insights into everything from human nature to the future of technology, all while pulling off bewitching turns of phrase; what the writer Jonathan Franzen has called "micro felicities." Egan is as funny, fascinating, and open IRL as she is on the page although it's not clear she feels that way given she talks about how much smarter she feels in writing than in speaking! In this episode we talk about: Egan's writing process The power of writing by hand The shocking, relentless, ruthless discipline that she imposes on herself to never do the same thing twice as she's writing Curiosity, awe, and panic attacks How she handles feedback Her feelings of insubstantiality Our cultures fetishization of authenticity The impact of success on her work AI and our possible technological futures Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/jennifer-egan

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Today's episode is a wide-ranging Interview with Zach Braff, one of those rare famous people who's really willing to go there. You may know Braff from the TV show Scrubs or the movie Garden State but Braff is actually a genuine multi-hyphenate; a true triple threat. He acts, writes and directs his own movies and other people's TV shows including Ted Lasso on Apple TV. Relatively recently he put out a new movie that he both wrote and directed called A Good Person starring Florence Pugh and Morgan Freeman. In this episode we talked about anxiety, depression, insomnia, addiction, grief, social media usage, and what he means by "learning to love your fate"—a notion that is literally tattooed on his wrist. This Interview was conducted in person at the TED conference in Vancouver this past April. Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/zach-braff

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- In today's episode, Dr. Donn Posner proposes a whole new way of thinking about sleep. First, he normalizes the sleep problems many of us experience. If you're sleeping poorly right now, he says, don't freak out; it's natural and normal. Second, he has a bunch of tips for how to deal with insomnia, some of which you may have never heard before. Dr. Donn Posner is one of the leaders in the field of Cognitive Behavioral Therapy for insomnia. Dr. Posner is the Founder and President of Sleepwell Consultants, and Adjunct Clinical Associate Professor in the Department of Psychiatry & Behavioral Sciences at Stanford University School of Medicine. In this episode we talk about: The difference between chronic and acute insomnia How we can adapt to things that can mess up our sleep, like remote work Sub-chronic sleep conditions What to do if we're experiencing acute insomnia so that it doesn't become chronic insomnia The importance of structure when it comes to good sleep What social jet lag is Dr. Posner's take on napping Why wake time is so important when it comes to good sleep Why we shouldn't try to compensate for a bad night's sleep Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/donn-posner-268-rerun

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- If you're not sleeping well, it's harder to do anything you care about. It's harder to get healthier, to be more focused and productive, to be happier, to be more successful, to have good relationships—all of it. Sleep may be the apex predator of healthy habits, and yet so many of us are getting terrible sleep because we don't prioritize it or because we've told ourselves a whole story about how we're just not people who sleep well, and so we just live with it. In this episode, you're going to meet somebody who decided she was not going to live with it any longer, and she launched an extremely detailed personal investigation in order to fix it. And luckily for us, she is a journalist, so she documented the whole thing and gathered extremely useful, heavily vetted information and insights we can all use. Diane Macedo the author of the book, The Sleep Fix: Practical, Proven and Surprising Solutions for Insomnia, Snoring, Shift Work, and More. She is an ABC News anchor and correspondent and she appears on Good Morning America World News Tonight with David Muir and Nightline. Diane is also the daytime anchor for ABC News Live, the streaming service. In this episode we talk about: Key signs that you're not getting enough sleep Do sleeping pills really work? When and how to find a sleep specialist How to deal with performance anxiety around sleep The difference between sleep deprivation and insomnia Mindfulness and sleep The biggest sleep myths Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/diane-macedo-444-rerun

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Every year, Joseph Goldstein does a three month silent meditation retreat by himself at his home in Massachusetts. In this conversation you're about to hear, Joseph had just emerged from one such retreat with a bunch of thoughts on what are called the three proliferating tendencies or three papañca to use the ancient Pali term. These are three ways in which we perpetuate an unhealthy sense of self. Joseph has explained that you can think about the process of going deeper in meditation as a process of lightening up or getting less self-centered. You're about to get a masterclass in doing just that. For the uninitiated, Joseph is one of the co-founders of the Insight Meditation Society in Barre, Massachusetts. His co-founders are two other meditation titans, Sharon Salzberg and Jack Kornfield. Joseph has been a teacher at IMS since it was founded in the seventies and he continues to be the resident guiding teacher there. In this episode we talk about: The framework for understanding the three proliferating tendencies; the basic building blocks of our experience in the world Six things that make up what the Buddha called "the all" What non-self means and why it's essential to the Buddhist teaching of liberation The two levels of truth: conventional and ultimate Why language is so important in conditioning how we experience things How the three proliferating tendencies provide a very practical guide to understanding how we manufacture our own suffering Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/joseph-goldstein-364-rerun

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- These days, the word mindfulness has become a buzz phrase but very often people don't know what the word actually means, much less how to practice it. One simple definition of mindfulness is the ability to see what's happening in your mind without getting carried away by it. The benefits of doing so are vast and profound— from decreased emotional reactivity to being more awake to what's actually happening in your life. Today's guest Joseph Goldstein talks about a classic Buddhist list called the Four Foundations of Mindfulness, which lays out various techniques for developing mindfulness within your practice. Goldstein is one of the premier western proponents of Mindfulness. He co-founded the legendary Insight Meditation Society alongside Sharon Salzberg and Jack Kornfield. He also wrote a book called Mindfulness: A Practical Guide to Awakening. In this episode we talk about: The historical context for the four foundations of mindfulness Why he thinks the Buddha loved lists Why the Buddha placed mindfulness of the body first on the list The steps to mastering mindfulness of the body The meaning of the word embodied and how that's different from our usual mode of being in the world How and why to do walking meditations What are feeling tones and why are they important Practices for cultivating mindfulness of mind The mantras that Joseph uses when teaching Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/joseph-goldstein-483-rerun

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- This is a fun, weird, extremely interesting and inspiring episode. It's about lucid dreaming, something that people might perceive as hippie nonsense, but is actually deeply woven into ancient and time-tested Buddhist traditions. Our guest today has been studying and practicing Buddhism and what he calls nocturnal meditations for more than four decades. And he has remarkably simple and down to earth tips for doing this in your own life. He argues anybody can do this. And the proposition is pretty compelling. We're asleep for a huge percentage of our life, and from a perspective of contemplative development, or training your mind, that's a huge stretch of land that is lying fallow. Andrew Holecek is an expert on lucid dreaming and the Tibetan yogas of sleep and dream. He is a member of the American Academy of Sleep Medicine, and the author of scientific papers on lucid dreaming. He has also written many books on the subject, including: Dream Yoga: Illuminating Your Life Through Lucid Dreaming and the Tibetan Yogas of Sleep. In this episode we talk about: The Five Nocturnal Meditations, which include: liminal dreaming, lucid dreaming, dream yoga, sleep yoga, and bardo yoga Why bother with these nocturnal practices in the first place? How these nocturnal practices might be the next phase of human evolution The problem of wake-centricity Practical tips for trying this stuff yourself And if lucid dreaming is meant for everyone – including those of us with sleep issues For tickets to TPH's live event in Boston on September 7: https://thewilbur.com/armory/artist/dan-harris/ Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/andrew-holecek-620

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- There seems to be one clear bug in the human operating system — most of us do not like talking about death. Yet when we do talk about it, it can genuinely upgrade the quality of our lives. Our guest today is Alua Arthur, a former attorney who is now what's called a death doula, which is someone who helps guide people through the end of their lives. Through this work, she has learned some extraordinary stuff about how to live life right now. Alua is also the founder of Going with Grace, a death doula training and end-of-life planning organization. She is working on her debut memoir, which will be coming out next year called, Briefly Perfectly Human. This conversation took place at the 2023 TED Conference in Vancouver, immediately after Alua delivered her triumphant talk, which is out now. Special thanks to the TED Audio Collective. You can listen to Alua's talk and other TED talks on the TED Talks Daily podcast. In this episode we talk about: How death can be a powerful motivator How consistently being aware that you're going to die can be a "stress reliever" The utility of imagining your ideal death Her view on reincarnation How the concept of "healing" can sometimes be used as a weapon against ourselves The importance of not leaving things unsaid How "hope" at the end of life can sometimes be unhelpful What surprises her about death How her work helped her out of her depression The five steps that you should take when confronting your own death The harm that can sometimes result from too much medical intervention toward the end of life The often fraught relationship that vulnerable and marginalized people can have with the medical community The benefits of thinking about what version of yourself you want to meet on your deathbed The death meditation that she uses when working with people What to say and do when you are with somebody who is grieving And a practice she calls, "The dying things exercise" For tickets to TPH's live event in Boston on September 7: https://thewilbur.com/armory/artist/dan-harris/ Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/Alua-Arthur-619

Check out our friends at How to Be a Better Human podcast, as we take a look within and beyond ourselves. How to Be a Better Human isn't your average self-improvement podcast. It's a show that understands that being a human is hard -- because no one tells you how to do it well! Join comedian Chris Duffy as he has conversations with the kind of brilliant experts you see giving TED Talks. Listen as they share how anyone can put big ideas into practice in their own lives, and make them a little less terrible. Because although we do our best to figure out life on our own, we can always use some help. Find How to Be a Better Human wherever you get your podcasts.

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Our relationships are the most important variable in our health and happiness, but they may also be the most difficult. This is especially true when those closest to us turn out to be emotionally immature people. Lindsay C. Gibson is a clinical psychologist and bestselling author who specializes in helping people identify and deal with emotionally immature people, or EIP's. Her first appearance on our show was one of our most popular episodes of 2022. Now she's back to offer concrete strategies for handling the EIP's in your life, wherever you may find them. Her new book is called Disentangling from Emotionally Immature People. In this episode we talk about: A primer on the cardinal characteristics of emotionally immature people (EIP's), how to spot them, and why you might want to What Lindsay means by "disentangling" from EIP's, and how to do it What often happens to your own sense of self when you're in relationship (or even just in conversation) with an EIP How to interact with an EIP How to prevent brain scramble when you're talking with someone who isn't making any attempt to understand what you're saying How she reacts when she comes across EIP's in her everyday life Whether it's possible to have some immature characteristics without being an EIP Handling your own emotionally immature tendencies Whether or not EIP's can change The limits of estrangement Why she encourages "alternatives to forgiveness" For tickets to TPH's live event in Boston on September 7: https://thewilbur.com/armory/artist/dan-harris/ Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/lindsay-c-gibson-617

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- "Mindfulness" has become a buzz phrase. There are books on mindful parenting, mindful lawyering, even mindful sex. But what does the word even mean? And how do you actually do it? In one of his most famous and foundational discourses, the Buddha was said to have laid out, in great detail, four ways to establish mindfulness. In today's episode we're going to walk through these four "foundations" of mindfulness with Sally Armstrong, who started practicing in 1981, began teaching 15 years later, and now leads retreats all over the world. We posted this episode a few years ago, but thought it might be a good time to drop a good, old-fashioned, meat and potatoes, stick to your ribs dharma episode to help us get back to basics. Because, like Sally says, Guru Google can only get us so far… In this episode we talk about: How Sally got started in meditation – including sitting and in person retreat with SN Goenka and living near the Dalai Lama Using our meditation to align on intentions and values and seeing that we have a choice once we wake up. Where she encounters challenges in her practice today The importance of Beginner's mind Sally's clear breakdown of the Buddha's Four Foundations of Mindfulness (the first time we've really gone into detail on the show) For tickets to TPH's live event in Boston on September 7: https://thewilbur.com/armory/artist/dan-harris/ Full Shownotes: https://www.tenpercent.com/podcast-episode/sally-armstrong-232-rerun

Have you ever noticed that no matter how much shit you buy, it never really does it for you? There's always that next purchase. I'm no anti-capitalist, but I don't think it hurts to acknowledge the lie—or if you want to be generous, misunderstanding—at the core of the enterprise: that somehow acquisition will lead to lasting satisfaction. This insight about the limits of materialism is what animates my friends Joshua Fields Millburn and Ryan Nicodemus, who together, are known as the Minimalists. Several years ago, they released a documentary on Netflix. It focuses on how to declutter your stuff and life and how that can lead to decluttering your mind and reduced anxiety. They actually interviewed me for it—even though I am not really a minimalist—and to this day it is the interview that generated perhaps the most attention of any I have ever done. For years, people stopped me on the street about that one. Anyway, Joshua and Ryan are now bringing their documentary – aptly entitled "Minimalism" – to YouTube, for free and without commercials. In honor of that, we are reposting an interview I did with them back in 2021. We hope you enjoy this bonus rebroadcast, and don't forget to check out the Minimalists podcast, Youtube, website…they're everywhere. Oh, and just to say that when we originally posted this interview, we paired it with a supplemental conversation with the great meditation teacher Oren Sofer, so if you want to hear the original, you can check that out here.

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- If you want to opt out of diet culture, then what should you actually eat? Today's guest is endeavoring to answer this question. Rachel Hartley is a Certified Intuitive Eating Counselor and the author of a book called Gentle Nutrition: A Non-Diet Approach to Healthy Eating. In this episode we talk about: The basics of intuitive eating Her thoughts on whether or not we should weigh ourselves Whether or not adopting intuitive eating means living with your face in a cookie jar forever How her work has influenced her own body image The eight guidelines of gentle nutrition Her provocative contention that "the healthiest choice isn't always the most nutritious choice" Her take on some of the critiques of intuitive eating Her thoughts on trendy new weight loss drugs like Ozempic For tickets to TPH's live event in Boston on September 7: https://thewilbur.com/armory/artist/dan-harris/ Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/rachael-hartley-615

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Most of us have an intuitive sense that there's a pretty serious link between what we eat and how we feel. Today's guest is here to explain the science behind that relationship. Dr. Uma Naidoo is a pioneer in the field of nutritional psychiatry and an expert on both the gut-brain connection and the food-mood connection. She is a Harvard-trained psychiatrist, a professional chef, and a nutrition specialist. She is the Director of Nutritional and Lifestyle Psychiatry at Massachusetts General Hospital (MGH) and serves on the faculty at Harvard Medical School. And she is the author of a book called This Is Your Brain on Food: An Indispensable Guide to the Surprising Foods that Fight Depression, Anxiety, PTSD, OCD, ADHD, and More. In this episode we talk about: What the gut-brain connection is, how it works, and why it's so important Her contention that "we are in control of how we feel emotionally through the food choices we make every single day" How to leverage nutritional psychiatry to help you handle: ---Anxiety ---Depression ---Sleep disorders ---Dementia ---PTSD ---ADHD ---OCD Her thoughts on taking in all of this information without developing orthorexia (an unhealthy obsession with healthy food) Her thoughts on intuitive eating How to understand vitamins vs. supplements (and her advice on taking supplements) Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/uma-naidoo-614

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- It's an urgent question for so many of us: Can we exercise, can we take care of our bodies, without being driven by shame, self-loathing, or noxious comparison to other people? Our guest today has a unique perspective on this. Cara Lai is a former social worker and psychotherapist who is now a Buddhist teacher. She also used to be a marathoner. But in the last few years, her body has undergone some radical changes, leading her to some hard-won, fascinating, and deeply useful insights about how to strike the balance between taking care of your body and staying sane. In this episode we talk about: Practices for that moment when you're getting out of the shower, see yourself in the mirror, and engage in a festival of self-judgment The surprising things that happened when Cara was forced to stop exercising A counterintuitive mindfulness practice suggestion for those with exercise routines When and why you should purposely do things you know are bad for you Why we often resist 'being in our bodies,' why that's OK, and how to lower the bar on this contemplative cliché–without giving it up A body-related Buddhist practice she finds to be totally not useful Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/cara-lai-612