meditation

This four-part breathing technique calms the nervous system, relaxes the body, and is an effective antidote to obsessive over-thinking.

About Jeff Warren:

Jeff is an incredibly gifted meditation teacher. He's trained in multiple traditions, including with renowned teacher Shinzen Young. Jeff is the co-author of NY Times Bestseller "Meditation for Fidgety Skeptics," and the founder of the Consciousness Explorers Club, a meditation adventure group in Toronto. He has a knack for surfacing the exact meditation that will help everyone he meets. "I have a meditation for that" is regularly heard from Jeff, so we've dubbed him the "Meditation MacGyver."

To find this meditation in the Ten Percent Happier app, you can search for “Breath Stressbuster.” 

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How to boost productivity, empathy, and focus, while reducing burnout. From the godfather of Emotional Intelligence. 

If you have any degree of ambition, one of the things you probably think about is how to perform at your best, or somewhere close, every day. How to keep your energy up. How to get into flow. How to stay focused and productive. How to play well with others.

Daniel Goleman— his friends call him Danny—-has been thinking and writing about optimal performance for decades. He’s perhaps best known for his book, Emotional Intelligence. He’s a Harvard trained psychologist who also wrote in the New York Times for a while. And in his youth, he spent many years studying meditation in Asia, alongside many of today’s most intellectual meditation teachers like Joseph Goldstein and Sharon Salzberg.

He’s got a new book called Optimal: How to Sustain Personal and Organizational Excellence Every Day, co-written with Cary Cherniss.

In this episode we talk about:

• How to train your mind for optimal states
• How to reduce burnout
• How to develop and deploy empathy in a work setting
• How to give feedback
• A productivity hack that involves only doing the easy stuff
• The 4 parts of emotional intelligence—and how to get better at each
• And the future of EI in a world of AI

This episode kicks off the latest installment of our occasional series, Sanely Ambitious. Over the next two weeks, we will be posting episodes on: how to focus in the midst of a pandemic of distraction, how to fail well, and when to quit. It’s a great lineup. 

Daniel Goleman’s online Emotional Intelligence Program

Related Episodes:

A Radical Approach to Productivity, Self-Compassion Series | Jocelyn K. Glei

#494. How to Speak Clearly, Calmly, and Without Alienating People | Dan Clurman and Mudita Nisker

The Science of Emotional Intelligence | Daniel Goleman

#523. A Masterclass in Handling Yourself When Things Suck | Tsoknyi Rinpoche and Daniel Goleman

#436. Brené Brown Says You're Doing Feelings Wrong

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/daniel-goleman-716

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Click here for more from Everyday Positivity

Click here for more from Everyday Positivity

We deal with difficult people over holiday meals, at work, and online. This guest says there is only one answer.

Father Gregory Boyle is an American Jesuit priest and the founder of Homeboy Industries in Los Angeles, the largest gang-intervention, rehabilitation, and reentry program in the world. He has received the California Peace Prize and been inducted into the California Hall of Fame. In 2014, the White House named Boyle a Champion of Change. He received the University of Notre Dame’s 2017 Laetare Medal, the oldest honor given to American Catholics. He is the author of The Whole Language, Tattoos on the Heart, and Barking to the Choir. 

In this episode we talk about:

• How Homeboy Industries began 34 years ago
• Boyle’s practices for working with stress 
• What he means when he says you have to put death in its place
• Motivating people through joy rather than admonition
• How to catch ourselves when we’re about to demonize or be judgmental 
• How to set boundaries
• How to dole out consequences without closing the doors to anybody
• And, Father Boyle’s expansive and inclusive notion of God

Sign up for Dan’s weekly newsletter here

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Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/gregory-boyle-rerun

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This week's Addicted to Fitness features a guided meditation to help those currently experiencing negative energy. Shannon, who is a certified meditation coach, guides the listeners through a meditation that is meant to help those individuals currently feeling emotionally raw due to recent worldwide events into a broadcasters of love & kindness.  Follow the podcast profile on Instagram @TheATFPodcast. Give it a listen and let us know what you think by leaving a rating & review in Apple Podcasts.

*This episode has been produced for entertainment purposes only and is in no way meant to be taken as medical advice or advice in any way. ADHD medication works for many*

Given the shortage of ADHD medication currently, it felt apt to bring on someone who could walk you through some non-pharmaceutical ways to help manage the traits of ADHD.

In this episode, I'm talking to Joseph Pack who manages his ADHD drug free. The founder of many companies and now the editor of the drug free ADHD newsletter.

Joseph didn't realise he had ADHD until a major life event happened in his 20s, and he realised that he been self-medicating his symptoms of ADHD. This was the catalyst that lead him to going on a journey researching the latest thinking behind how to manage ADHD without the use of drugs. He shares many of these techniques during this podcast. From ice baths to caffeine consumption, Meditation to alcohol there is something for everyone.

Topics:

00:00 Intro + scary diagnosis story

08:39 The story of throwing a rock (impulse control)

10:19 How to increase impulse control

14:07 Breathing techniques (meditation)

19:30 Other types of meditation

22:34 The benefits of cold showers

28:38 More breathing techniques

30:52 Panic station response

34:43 Diet

39:30 Benefits of an active lifesytle

45:21 Advice for parents

47:05 Should ADHD be called a disorder?

53:22 Closing advice

Find Joseph on LinkedI 👉 https://www.linkedin.com/in/josephpack/

Join Joseph's newsletter 👉 https://drugfreeadhd.substack.com

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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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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.

1. Call +1 508-656-0540
2. Tell us your name and favorite episode
3. 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

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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 

themightyfix.com/happier

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/ingrid-fetell-lee

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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

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In this gentle meditation, Sebene offers support for grief. She guides you through a practice of kindness and compassion for yourself.

About Sebene Selassie:

Growing up, Sebene felt like a big weirdo. Born in Addis Ababa, Ethiopia and raised in white neighborhoods in Washington, D.C., she was a tomboy Black girl who loved Monty Python and UB40. She never believed she belonged. Thirty years ago, she began studying Buddhism as an undergraduate at McGill University where she majored in Comparative Religious Studies. Now, Sebene is a teacher, author, and speaker who teaches that meditation can help us remember our inherent sense of belonging, that our individual freedom affects absolutely everyone and everything, and that our collective freedom depends on each and every one of us. Sebene is a three-time cancer survivor of Stage III and IV cancer.

To find this meditation in the Ten Percent Happier app, you can search for “Working with Grief.” 

You can hear Sebene, along with teacher Jeff Warren, on the Meditation Party episodes:

#553. Meditation Party: The Sh*t Is Fertilizer Edition

#601: Meditation Party: Psychedelics, ADHD, Waking Up from Distraction, and Singing Without Being Self-Conscious

More info on the upcoming Omega Institute Retreat (available in-person and virtually) with Dan, Sebene, and Jeff is here.

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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

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“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

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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

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In the second part of our series on the science of meditation, Richard Davidson continues his endeavor to unite seemingly opposite ways of understanding the mind. Plus, he shares the latest research on mindfulness, and the unexpected ways it can benefit us.

Missed the first episode in our series on meditation? You can find it here: Seeking Serenity: Part 1. And if you like Hidden Brain and want more of it, please join our new podcast subscription, Hidden Brain+! 

In graduate school, neuroscientist Richard Davidson learned to use scientific tools as a way to examine the brain. At the same time, he also started studying under master meditators — who deeply contemplated their internal and external lives. This week, two ways of understanding the mind.

Make sure to listen to our Success 2.0 episodes: Taking the Leap, Getting What You Want, and Getting to the Top and Staying There. And if you like Hidden Brain and want more of it, please join our new podcast subscription, Hidden Brain+! 

So many of us suffer over the issue of time management. 

Our guest today approaches the topic from research and personal experience and dives into how we can think more strategically about our time and aspire to build resilient schedules, rather than perfect ones. 

Laura Vanderkam is the author of several time management and productivity books. Her latest is Tranquility by Tuesday: 9 Ways to Calm the Chaos and Make Time for What Matters. Her work has appeared in The New York Times, The Wall Street Journal, and Fast Company. Laura’s TED Talk on “How to Gain Control of Your Free Time” has been viewed more than 12 million times, and she also hosts the podcast Before Breakfast. Her previous books include Off the Clock: Feel Less Busy While Getting More Done, I Know How She Does It: How Successful Women Make the Most of Their Time, What the Most Successful People Do Before Breakfast, and 168 Hours: You Have More Time Than You Think. 

In this episode we talk about: 

• Why time is the great leveler
• Why time management strategies aren’t only for people lucky enough to set their own schedules 
• Why Laura’s number one rule in her book is to “give yourself a bedtime” 
• Why she is a big believer that that weekends and evenings do not have to be work free zones
• How to use exercise as a reset button during your day
• Why creating a habit doesn’t have to mean doing it everyday
• The time management rule that Laura gets the biggest pushback on 
• And the rule Laura says all the other rules are jealous of

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/laura-vanderkam-606

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