dan harris

Dan Harris takes you inside the way he practices on a daily basis, live from the Omega Institute.

Dan did this live, in front of a large audience at a recent Meditation Party retreat at the Omega Institute. You’ll hear Dan talk for a little while about why he practices this way. Then he’ll do a lengthy, guided meditation. After that, you’ll hear him debrief with Sebene Selassie and Jeff Warren, two great meditation teachers, with whom he co-led the aforementioned meditation party retreat.

Tickets for the two more Meditation Party retreats this year at the Omega Institute in Rhinebeck, New York are available now. The last one was a blast. Come join us for both. One is in May, the other October. 

For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

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Three tools for living a “passion-struck” life.

John R Miles is a former naval officer and corporate titan who has made it his business to study what it means to find passion and purpose in your life. He is the host of the Passion Struck Podcast and the author of the new book Passion Struck: Twelve Powerful Principles to Unlock Your Purpose and Ignite Your Most Intentional Life.

In this episode we talk about:

• A visualization technique for setting your priorities
• Why “autopilot” is the wrong metaphor for an unlived life
• The five “transition points” on “the journey to becoming passion struck” 

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/john-r-miles

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The author/podcaster talks about her nonnegotiables at a delicate time in her life.

Glennon Doyle is an author, activist, and the founder of Together Rising. She hosts the We Can Do Hard Things podcast and wrote the #1 New York Times bestseller Untamed, a Reese’s Book Club selection, which has sold nearly three million copies. 

Photo Credit: Alexandra Hedison

In this episode we talk about:

• The concept of embodiment
• Undoing harmful deep conditioning around hustle and diet culture
• The role of Internal Family Systems in Glennon’s life

Related Episodes:

• You Don’t Have to be Miserable While Doing Important Work | adrienne maree brown
• How To End The War With Your Body | Sonya Renee Taylor
• The Anti-Diet | Evelyn Tribole

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• Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

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The renowned psychotherapist talks about the importance of accountability in generosity in her own life, and the one thing you can do right now, today, to make yourself happier.

Esther Perel is a psychotherapist and bestselling author. She has a therapy practice in New York City and serves as an organizational consultant for Fortune 500 companies around the world. Her TED Talks have garnered more than 40 million views and her books, Mating in Captivity and The State of Affairs, are huge bestsellers. Esther is also the host of the hit podcast Where Should We Begin?

In this episode we talk about:

• How to get around the obstacles that hinder connection with other people 
• The role of conflict in relationships and why we shouldn’t be afraid of it
• Ways to get better at experiencing anxiety or discomfort so that you can better handle the ups and downs of life
• And the simple thing you can do right now to make yourself happier 

Related Episodes:

Can Anxiety Be a Gift? | Dr. David Rosmarin

Lessons From the World’s Longest Scientific Study of Happiness | Dr. Robert Waldinger

How to Keep Friendships From Imploding | Esther Perel

Mating in Captivity | Esther Perel

Love in the Time of COVID | Esther Perel

Esther Perel: Turning Conflict Into Connection

Esther Perel on the Other A.I.: Artificial Intimacy (SXSW 2023)

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/esther-perel-non-negotiables

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One's a legend, the other's a phenom. Together, they offer practical wisdom for maintaining your daily meditation practice, handling conflict, connecting with community, and understanding the limits of the mind.

Jack Kornfield trained as a Buddhist monk in Thailand, India, and Burma. He holds a Ph.D. in clinical psychology and is a founding teacher of the Insight Meditation Society in Massachusetts and Spirit Rock Meditation Center in California. He is the author of 16 books which have sold 2 million copies, and the co-founder of Cloud Sangha.

Diego Perez is a #1 New York Times bestselling author who is widely known on Instagram and various social media networks through his pen name, Yung Pueblo. Online he has an audience of over 3 million people. Diego’s books are Inward, Clarity & Connection, Lighter, and The Way Forward.

In this episode we talk about:

• How and why to maintain a daily meditation practice
• The importance of community
• The limits of the thinking mind
• How to handle conflict
• How to love without being attached

Related Episodes:

• Jack Kornfield talking about forgiveness and uncertainty on the pod
• Yung Pueblo’s past appearance on the pod
• Dan Clurman and Mudita Nisker on effective communication

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Further resources:

• Diego's latest book: The Way Forward 
• Diego’s Newsletter
• Diego’s Instagram
• Wisdom Ventures 
• A note on Cloud Sangha: Jack Kornfield is a co-founder of Cloud Sangha, where you can turn your challenges into compost for growth and change. Come use your real-life experiences to rehearse living mindfully so you can be the best version of yourself, more often. Join us online to navigate the ups and downs of life together, and find inner freedom along the way. Use the code "TENPERCENTHAPPIER" to receive 30% off.

Full Shownotes: https://www.tenpercent.com/podcast-episode/jack-kornfield-and-yung-pueblo

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Practical tools for regulating your nervous system in stressful times.  

Deb Dana is a licensed clinical social worker, clinician, and consultant who specializes in working with complex trauma. She is the author of Anchored: How to Befriend Your Nervous System Using Polyvagal Theory.

In this episode we talk about:

• What polyvagal theory is
• The case for understanding our nervous system
• The practical tools and exercises for changing our nervous system and learning to become more regulated
• The fact that our nervous systems aren’t simply isolated, self-contained phenomena – they are social structures
• Our responsibilities for our own nervous system and the nervous systems of others

Full Shownotes: https://www.tenpercent.com/podcast-episode/deb-dana-rerun

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How getting your sh*t together can make you a better leader in your own personal orbit. It can maybe even change the world.

Jerry Colonna is a leading executive coach who uses the skills he learned as a venture capitalist to help entrepreneurs. He is a co-founder and CEO of Reboot, the executive coaching and leadership development company, host of the Reboot Podcast, and author of Reunion: Leadership and the Longing to Belong, and Reboot: Leadership and the Art of Growing Up.

In this episode we talk about:

• How to avoid the pitfalls of virtue signaling and self-righteousness
• The term, “reunion” and how it relates to the stories of our ancestors 
• What he means by, “the longing to belong”
• How we can learn to “do our first works over”
• The difference between equality and equity 
• And his framing of, "content and container" to help guide good leadership

Related Episodes:

• Jerry Colonna, 'CEO Whisperer' and Reboot.io Founder
• The Art of Growing Up, Jerry Colonna

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/jerry-colonna

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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

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/lisa-genova

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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

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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

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*** It's not too late to register for our live (or livestream) Meditation party Oct 13-15 — sign up here!***

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

VOTE for us in the Signal Awards: Best Host, Best Health & Wellness Podcast, Best Self-Improvement & Self-Help Podcast

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

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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

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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.

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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

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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

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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.

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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

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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

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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 podcast@tenpercent.com with a voice memo. 

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/meditation-party-3

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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

TheMightyFix.com/HAPPIER

Other Resources Mentioned:

• Wim Hof

Additional Resources:

• Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

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