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Ten Percent Happier with Dan Harris podcast

Ten Percent Happier with Dan Harris

Dan Harris is a fidgety, skeptical journalist who had a panic attack on live national television, which led him to try something he otherwise never would have considered: meditation. He went on to write the bestselling book, 10% Happier. On this show, Dan talks with eminent meditation teachers, top scientists, and even the odd celebrity. Guests include everyone from His Holiness the Dalai Lama to Brené Brown to Karamo from Queer Eye. On some episodes, Dan ventures into the deep end of the pool, covering subjects such as enlightenment and psychedelics. On other episodes, it’s science-based techniques for issues such as anxiety, productivity, and relationships. Dan's approach is seemingly modest, but secretly radical: happiness is a skill you can train, just like working your bicep in the gym. Your progress may be incremental at first, but like any good investment, it compounds over time. New episodes come out every Monday, Wednesday, and Friday for free. Listen 1-week early and to all episodes ad-free with Wondery+ or Amazon Music with a Prime membership or Amazon Music Unlimited subscription.

Dan Harris is a fidgety, skeptical journalist who had a panic attack on live national television, which led him to try something he otherwise never would have considered: meditation. He went on to write the bestselling book, 10% Happier. On this show, Dan talks with eminent meditation teachers, top scientists, and even the odd celebrity. Guests include everyone from His Holiness the Dalai Lama to Brené Brown to Karamo from Queer Eye. On some episodes, Dan ventures into the deep end of the pool, covering subjects such as enlightenment and psychedelics. On other episodes, it’s science-based techniques for issues such as anxiety, productivity, and relationships. Dan's approach is seemingly modest, but secretly radical: happiness is a skill you can train, just like working your bicep in the gym. Your progress may be incremental at first, but like any good investment, it compounds over time. New episodes come out every Monday, Wednesday, and Friday for free. Listen 1-week early and to all episodes ad-free with Wondery+ or Amazon Music with a Prime membership or Amazon Music Unlimited subscription.

 

#676

528: The Surprising Power of “Healthy Embarrassment” | Koshin Paley Ellison

We’ve all got parts of our personality or our past that we’re ashamed of. We might refer to these parts of ourselves as our demons, our baggage, or our secrets; no one is immune. So, how do you want to deal with this situation? Stay coiled in shame and denial? That only makes the demons stronger. An alternative, per my guest Koshin Paley Ellison, is to approach your stuff with “healthy embarrassment.” That allows you to work more skillfully with your baggage so that it doesn’t own you. And once you’re cooler with yourself, that can improve your relationships with other people, which is probably the most important variable for your happiness. And healthy embarrassment is just one of many extremely useful things we are going to talk about today. Koshin Paley Ellison is an author, Zen teacher, Jungian psychotherapist, and Certified Chaplaincy Educator. He is the co-founder of the [New York Zen Center for Contemplative Care] (https://zencare.org/) , an amazing place which, among other things, trains people to be volunteers in hospice centers. Koshin is the author of a new book called [Untangled: Walking the Eightfold Path to Clarity, Courage, and Compassion] (https://www.gcp-balance.com/titles/koshin-paley-ellison/untangled/9781538708323/) , which centers on a classic Buddhist list called The Eightfold Path, the Buddha’s recipe for enlightenment or, as Koshin puts it, “the most awesome combo platter.” In this episode we talk about: ---What is The Eightfold Path and how it fits into another Buddhist list, The Four Noble Truths ---How to use the list to do life better ---The danger of perfectionism in putting the list to use in your life ---How to bridge the gap between what we say we care about and what we’re actually doing with our lives ---How sitting with your pain can lead to freedom ---The utility and pitfalls of gossip ---How we can look at the idea of “killing” in many different ways, including how one can “kill a moment” or “the energy in a room” ---How the concept of “right effort” can help us find the balance between not doing enough and overworking ourselves ---How being uncomfortable is a sign of real engagement with our practice ---And Koshin’s addition of the concept of “mystery” as another aspect of the eightfold path Full Shownotes: [www.tenpercent.com/podcast-episode/koshin-paley-ellison-528] (http://www.tenpercent.com/podcast-episode/koshin-paley-ellison-528) See Privacy Policy at [https://art19.com/privacy] (https://art19.com/privacy) and California Privacy Notice at [https://art19.com/privacy#do-not-sell-my-info] (https://art19.com/privacy#do-not-sell-my-info) . ... Read more

Yesterday

51 MINS

51:46

Yesterday


#675

527: How To Handle Dread | Saleem Reshamwala

Today we explore the entire dread spectrum with Saleem Reshamwala, who took a deep dive on this very common, very uncomfortable emotion. What is dread, exactly? What evolutionary purpose does it serve? Most importantly, how do we deal with it? What are the antidotes? Reshamwala has worked for The New York Times, PBS, and also TED, where he hosts a podcast called [Far Flung] (https://www.ted.com/podcasts/far_flung_with_saleem_reshamwala) . He is also the host of [More Than A Feeling] (https://www.tenpercent.com/morethanafeeling) , another podcast here at Ten Percent Happier. Saleem and his team recently launched something called The Dread Project - we shared their first episode kicking off the series last week. It’s a five-day series that investigates dread. Each day of the challenge, listeners tackle dread in a different way. You can sign up for The Dread Project at [dreadproject.com] (http://dreadproject.com) . In this episode we talk about: ---Dread-management techniques, including: journaling, drawing, and welcoming your dread to the party inside your head ---How to face dread when it comes to climate change ---And the biggest dread of all— death Full Shownotes: [https://www.tenpercent.com/podcast-episode/saleem-reshamwala-527] (https://www.tenpercent.com/podcast-episode/saleem-reshamwala-527) See Privacy Policy at [https://art19.com/privacy] (https://art19.com/privacy) and California Privacy Notice at [https://art19.com/privacy#do-not-sell-my-info] (https://art19.com/privacy#do-not-sell-my-info) . ... Read more

28 Nov 2022

57 MINS

57:02

28 Nov 2022


#674

526: A Meditation to Help You Not Lose Track of What You Actually Care About | Bonus Meditation with...

Setting intentions regularly can be an incredibly effective and deeply satisfying tool to map out how you want to live your life. About Dawn Mauricio: Dawn Mauricio discovered the practices of Buddhist meditation in 2005, and from then on, did what any well-intentioned perfectionist would do — plunge in head first! Since then, she's graduated from several teaching programs, including Spirit Rock's four-year Teacher Training. Her teaching style is playful, dynamic, and heartfelt, and she teaches extensively in her home-country of Canada, as well as the US, to teens, people of color, and folks of all backgrounds. To find this meditation in the Ten Percent Happier app, you can search for “Daily Intention Setting,” or [click here] (https://10percenthappier.app.link/content?meditation=deaecaa8-6b71-43cd-b2f7-a406c93fafd4) : [https://10percenthappier.app.link/content?meditation=deaecaa8-6b71-43cd-b2f7-a406c93fafd4] (https://10percenthappier.app.link/content?meditation=deaecaa8-6b71-43cd-b2f7-a406c93fafd4) See Privacy Policy at [https://art19.com/privacy] (https://art19.com/privacy) and California Privacy Notice at [https://art19.com/privacy#do-not-sell-my-info] (https://art19.com/privacy#do-not-sell-my-info) . ... Read more

25 Nov 2022

06 MINS

06:48

25 Nov 2022


#673

295: This Thanksgiving, How to Make Gratitude More Than a Platitude | DaRa Williams

Can gratitude be more than just a platitude? Our guest today argues: yes. DaRa Williams is a longtime practitioner and teacher of meditation. She is one of the guiding teachers at Insight Meditation Society, a graduate of the Spirit Rock Insight Meditation Society Teacher Training Program, and also has a clinical mental health private practice in Manhattan. DaRa also says, only semi-facetiously, that she believes gratitude can be considered the fifth Brahma Vihara. In this conversation we talk about: ---How to start knitting gratitude into your everyday life ---Whether gratitude is possible when everything sucks ---How to avoid spiritual bypass ---The opportunity that suffering brings for happiness ---How to take our suffering less personally ---The power of reminding yourself that you are nature ---And our unconscious fascination with creating difficulty Full Shownotes: [https://www.tenpercent.com/podcast-episode/dara-williams-295-rerun] (https://www.tenpercent.com/podcast-episode/dara-williams-295-rerun) See Privacy Policy at [https://art19.com/privacy] (https://art19.com/privacy) and California Privacy Notice at [https://art19.com/privacy#do-not-sell-my-info] (https://art19.com/privacy#do-not-sell-my-info) . ... Read more

23 Nov 2022

59 MINS

59:23

23 Nov 2022


#672

525: The Science of Motivation | Ayelet Fishbach

There are all sorts of ways to struggle with getting things done. Maybe you’re a procrastinator, maybe you’re somebody whose energy flags in the middle of a project, maybe you’re too stubborn and don’t know when to quit, or maybe you’re somebody who sets too many goals and gets burned out. Whatever your situation, we all struggle with motivation. The good news is that there’s a whole crew of scientists who study best practices for getting things done, including today’s guest, Ayelet Fishbach, PhD. Fishbach is one of the most eminent players in the field. She is the Jeffrey Breakenridge Keller Professor of Behavioral Science and Marketing at the University of Chicago, Booth School of Business. She is also the author of [Get It Done: Surprising Lessons from the Science of Motivation] (https://www.ayeletfishbach.com/book) . In this episode we talk about: ---The crucial first step of setting goals ---How to pick the right goals for you ---Whether it’s more effective to have a goal that is positive – where you’re aiming to achieve something specific – or negative – where you’re aiming to stop doing something ---Whether to-do lists work ---Whether incentives work ---Best practices for monitoring your progress ---The importance of celebrating milestones ---The importance of negative feedback ---Why the 10,000 steps per day goal makes motivational sense even though it’s been proven to be scientifically arbitrary ---And how to know when to let go of a goal Full Shownotes: [www.tenpercent.com/podcast-episode/ayelet-fishbach-525] (http://www.tenpercent.com/podcast-episode/ayelet-fishbach-525) See Privacy Policy at [https://art19.com/privacy] (https://art19.com/privacy) and California Privacy Notice at [https://art19.com/privacy#do-not-sell-my-info] (https://art19.com/privacy#do-not-sell-my-info) . ... Read more

21 Nov 2022

57 MINS

57:50

21 Nov 2022


#671

524: Curiosity: An Antidote to Overwhelm | Bonus Meditation with Sharon Salzberg

Bring an open minded curiosity to your big emotions and get to know yourself more fully, developing resilience to deal with all the feels. About Sharon Salzberg: 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 Real Love. Sharon lives in New York City and teaches around the world. To find this meditation in the Ten Percent Happier app, you can search for “Being with Big Emotions,” or [click here] (https://10percenthappier.app.link/content?meditation=0606529f-6448-4fa4-8b87-d9c64666f743) : [https://10percenthappier.app.link/content?meditation=0606529f-6448-4fa4-8b87-d9c64666f743] (https://10percenthappier.app.link/content?meditation=0606529f-6448-4fa4-8b87-d9c64666f743) See Privacy Policy at [https://art19.com/privacy] (https://art19.com/privacy) and California Privacy Notice at [https://art19.com/privacy#do-not-sell-my-info] (https://art19.com/privacy#do-not-sell-my-info) . ... Read more

18 Nov 2022

05 MINS

05:47

18 Nov 2022


#670

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

This episode is for anyone who has ever had a tough or tricky moment. In other words, everyone who is currently drawing breath on planet earth right now. Today’s guests are powerhouse duo Tsoknyi Rinpoche and Daniel Goleman. Tsoknyi Rinpoche is one of the greatest living Tibetan masters who has a whole toolbox of techniques for dealing with difficult moments, habitual patterns, and common meditation obstacles. He’ll be in conversation with Daniel Goleman, a trained scientist and science writer best known for his landmark book, [Emotional Intelligence: Why It Can Matter More Than IQ] (https://www.amazon.com/Emotional-Intelligence-Matter-More-Than/dp/055338371X) . Together, they have just written a book called [Why We Meditate: The Science and Practice of Clarity and Compassion] (https://www.simonandschuster.com/books/Why-We-Meditate/Daniel-Goleman/9781982178451) . This is the fourth and final installment of our series called, The Art and Science of Keeping Your Sh*t Together. In each episode we bring together a meditative adept or Buddhist scholar and a respected scientist. The idea is to give you the best of both worlds to arm you with both modern and ancient tools for regulating your emotions. In this episode we talk about: ---The single word that Rinpoche believes captures the most challenging aspect of modern life ---Two of the biggest obstacles for meditators ---What Rinpoche calls the “drop it” practice ---Rinpoche’s term, “beautiful monsters” ---The four steps of the “handshake” practice, which is meant for meeting difficult emotions and being OK with them ---Why reasoning with your feelings doesn’t work ---How to experience a fundamental OK-ness independent of external conditions ---A personal story from Rinpoche about being with one of his own difficult habits ---What Rinpoche calls the “three speed limits” ---And, “belly breathing” Full Shownotes: [https://www.tenpercent.com/podcast-episode/tsoknyi-rinpoche-daniel-goleman-523] (https://www.tenpercent.com/podcast-episode/tsoknyi-rinpoche-daniel-goleman-523) See Privacy Policy at [https://art19.com/privacy] (https://art19.com/privacy) and California Privacy Notice at [https://art19.com/privacy#do-not-sell-my-info] (https://art19.com/privacy#do-not-sell-my-info) . ... Read more

16 Nov 2022

56 MINS

56:40

16 Nov 2022


#669

522: What Science and Buddhism Say About How to Regulate Your Own Nervous System | Deb Dana & Kaira ...

Is it possible to learn to spot which state your nervous system is in and move from suboptimal states to much better ones? The subject of how to work with your own nervous system is called Polyvagal Theory and today’s guests Deb Dana & Kaira Jewel Lingo will give us a primer on what that exactly means. They will also talk about how our nervous systems are connected to the nervous systems of other people, and how we can learn to co-regulate our systems for the betterment of others. Deb Dana is a Licensed Clinical Social Worker, who is a clinician, consultant and author specializing in complex trauma. Her work is focused on using the lens of Polyvagal Theory to understand and resolve the impact of trauma, and creating ways of working that honor the role of the autonomic nervous system. She has written several books, including [Anchored: How to Befriend Your Nervous System Using Polyvagal Theory] (http://capitalizemytitle.com/style/APA/) . Kaira Jewel Lingo is a Dharma teacher with a lifelong interest in spirituality and social justice. After living as an ordained nun for 15 years in [Thich Nhat Hanh’s] (https://plumvillage.org/thich-nhat-hanh/) monastic community, Kaira Jewel now teaches internationally in the Zen lineage and the Vipassana tradition, as well as in secular mindfulness, with a focus on activists, Black, Indigenous, and People of Color, artists, educators, families, and youth. She is author of [We Were Made for These Times: Ten Lessons for Moving Through Change, Loss, and Disruption] (https://www.parallax.org/product/we-were-made-for-these-times/) . This is the third installment of our series called, The Art and Science of Keeping Your Sh*t Together. In each episode we bring together a meditative adept or Buddhist scholar and a respected scientist. The idea is to give you the best of both worlds to arm you with both modern and ancient tools for regulating your emotions. In this episode we talk about: ---The basics of Polyvagal Theory ---A fascinating and easily graspable concept from Buddhist psychology called, “store consciousness” ---The interconnectedness of our nervous systems and the responsibility that creates for all of us ---How to handle being annoyed ---What happens when we beat ourselves up with “shoulds,” and how to stop doing that ---The value of simply knowing, in the moments when you’re stuck, that those moments are impermanent ---How to allow your suffering to inform your life ---The value of “micro-moments” ---Two ways of caring for painful states without suppressing them ---And the power of action and service in overcoming anxiety Full Shownotes: [www.tenpercent.com/podcast-episode/deb-dana-kaira-jewel-lingo-522] (http://www.tenpercent.com/podcast-episode/deb-dana-kaira-jewel-lingo-522) See Privacy Policy at [https://art19.com/privacy] (https://art19.com/privacy) and California Privacy Notice at [https://art19.com/privacy#do-not-sell-my-info] (https://art19.com/privacy#do-not-sell-my-info) . ... Read more

14 Nov 2022

1 HR 11 MINS

1:11:10

14 Nov 2022


#668

521: Presenting The Dread Project

The team over at our sister show, More Than a Feeling, are diving deep into an emotion that a lot of us can relate to: dread. And while that may sound unappetizing, they’ve found a way to make this series delightful and useful. It’s called “The Dread Project,” and today you’re gonna hear their kick off episode, and then next week, every day, in the More Than a Feeling podcast feed, you’ll find a short episode that will give you a new, short and fun exercise on how to work with your dread. Sign up for The Dread Project Challenge at [dreadproject.com] (http://dreadproject.com/) , and you’ll get five days of emails with insights from each day’s episode and the exercise that goes with it. See Privacy Policy at [https://art19.com/privacy] (https://art19.com/privacy) and California Privacy Notice at [https://art19.com/privacy#do-not-sell-my-info] (https://art19.com/privacy#do-not-sell-my-info) . ... Read more

11 Nov 2022

34 MINS

34:24

11 Nov 2022


#667

520: Can You Really Trust Your Feelings? | Lisa Feldman Barrett & John Dunne

A common idea in the west is that our feelings or emotions should be viewed with suspicion, superseded or overridden by rational thought, and that your mind is a battleground between emotions and rationality. But on the show today, guests Lisa Feldman Barrett and John Dunne are going to offer a very compelling science backed argument that disputes the notion that thinking and feeling are distinct. Furthermore, they argue that understanding how emotions are actually made can be a life or death matter. Lisa Feldman Barrett is a University Distinguished Professor of Psychology at Northeastern University with appointments at the Massachusetts General Hospital and Harvard Medical School. Dr. Barrett is among the top 1% most-cited scientists, having published over 270 peer-reviewed scientific papers. She has written several books, including [How Emotions Are Made: The Secret Life of the Brain] (https://www.panmacmillan.com/authors/lisa-feldman-barrett/how-emotions-are-made) , and [Seven And A Half Lessons About The Brain] (https://lisafeldmanbarrett.com/books/seven-and-a-half-lessons-about-the-brain/) . Her [TED talk ] (https://www.ted.com/talks/lisa_feldman_barrett_you_aren_t_at_the_mercy_of_your_emotions_your_brain_creates_them?language=en) has been viewed more than 6.5 million times. John Dunne holds the Distinguished Chair in Contemplative Humanities at the Center for Healthy Minds of the University of Wisconsin-Madison. His work focuses on Buddhist philosophy and contemplative practice, especially in dialog with Cognitive Science and Psychology. He earned his PhD from Harvard. This is part two in a series we’re calling The Art and Science of Keeping Your Sh*t Together. In each episode we bring together a meditative adept or Buddhist scholar and a respected scientist. The idea is to give you the best of both worlds to arm you with both modern and ancient tools for regulating your emotions. In this episode we talk about: ---Lisa’s scientific definition of emotions ---John’s Buddhist contention that emotions, as a category, do not exist in Buddhism ---The difference between suffering and discomfort ---What we can do to master our emotions including understanding what Lisa terms as our “body budget” ---Becoming more emotionally intelligent ---Mastering our feelings in the moment ---Whether or not pain is an emotion and how it works ---How and why to be present in the here and now ---The upside of unpleasant feelings Full Shownotes: [https://www.tenpercent.com/podcast-episode/lisa-feldman-barrett-john-dunne-520] (https://www.tenpercent.com/podcast-episode/lisa-feldman-barrett-john-dunne-520) See Privacy Policy at [https://art19.com/privacy] (https://art19.com/privacy) and California Privacy Notice at [https://art19.com/privacy#do-not-sell-my-info] (https://art19.com/privacy#do-not-sell-my-info) . ... Read more

09 Nov 2022

46 MINS

46:13

09 Nov 2022


#666

519: The Art and Science of Keeping Your Sh*t Together | Shinzen Young and James Gross

In western culture, there's been a long held view that our ability to reason should be placed above our emotions. But the hard truth is that our emotions are there and they're non-negotiable— and If you don't know how to work with them, they can own you. The good news is that you can work with them and that there are many systems for doing so. To boot, you can learn a ton by listening to your emotions in the right ways. Today’s guests, Shinzen Young and James Gross will help us understand how to work with our emotions and offer both techniques in modern science and ancient wisdom in order to do so. Gross is the Ernest R. Hilgard Professor of Psychology at Stanford University, where he directs the [Stanford Psychophysiology Laboratory] (https://spl.stanford.edu/) . Young is an American mindfulness teacher and neuroscience research consultant. He teaches something called [Unified Mindfulness,] (https://unifiedmindfulness.com/) which you will hear him describe in this conversation. This is part one in a series we’re calling The Art and Science of Keeping Your Sh*t Together. In each episode we bring together a meditative adept or Buddhist scholar and a respected scientist. The idea is to give you the best of both worlds to arm you with both modern and ancient tools for regulating your emotions. In this episode we talk about: ---James’s “modal model” for understanding what emotions are and how they work ---James’s five different types of strategies you can use for regulating your emotions ---Shinzen’s contention that emotions have two sides to them ---How we can experience emotions with more fulfillment and less suffering via a mindfulness training he calls “focus factors” ---James’s “process model of emotion regulation” ---What James believes are the elements that unite science and Buddhism ---Shinzen’s contention that anyone can experience massive benefits of mindfulness training if their meditation practice has four key components Full Shownotes: [https://www.tenpercent.com/podcast-episode/shinzen-young-james-gross-519] (https://www.tenpercent.com/podcast-episode/shinzen-young-james-gross-519) See Privacy Policy at [https://art19.com/privacy] (https://art19.com/privacy) and California Privacy Notice at [https://art19.com/privacy#do-not-sell-my-info] (https://art19.com/privacy#do-not-sell-my-info) . ... Read more

07 Nov 2022

1 HR 02 MINS

1:02:00

07 Nov 2022


#665

517: Love In War | Esther Perel

We’re sharing a very special episode from a frequent guest of the show, Esther Perel. In this episode, “Love in War with Esther Perel: Ukraine,” you’ll hear a couples session led by Esther, between a husband and wife whose family has been torn apart by the war in Ukraine. Through the lens of relationship, you experience both the horrors of war and the relatability of intimate relationships. Esther Perel is a psychotherapist and New York Times bestselling author of many books, including [Mating In Captivity] (https://www.amazon.com/Mating-Captivity-Unlocking-Erotic-Intelligence/dp/0060753641) . She’s also the host of the podcasts Where Should We Begin? and How’s Work?. See Privacy Policy at [https://art19.com/privacy] (https://art19.com/privacy) and California Privacy Notice at [https://art19.com/privacy#do-not-sell-my-info] (https://art19.com/privacy#do-not-sell-my-info) . ... Read more

04 Nov 2022

55 MINS

55:57

04 Nov 2022


#664

518: Get Your Joy On | Bonus Meditation with La Sarmiento

Cultivate resilience by choosing to turn towards joy, and transform difficult times into growth opportunities and heartache into gratitude. About La Sarmiento: La Sarmiento is the guiding teacher of the Insight Meditation Community of Washington's BIPOC and LGBTQIA+ Sanghas and a mentor for the Mindfulness Meditation Teacher Certification Program and Cloud Sangha. They graduated from Spirit Rock Meditation Center's Community Dharma Leader Training Program in 2012. As an immigrant, non-binary, Filipinx-American, La is committed to expanding access to the Dharma. They live in Towson, MD with their life partner Wendy and rescue pups Annabel and Bader. To find this meditation in the Ten Percent Happier app, you can search for “Opening to Joy,” or [click here] (https://10percenthappier.app.link/content?meditation=ad5f5edb-d41b-4419-8cdd-cbe4155ef6ae) : [https://10percenthappier.app.link/content?meditation=ad5f5edb-d41b-4419-8cdd-cbe4155ef6ae] (https://10percenthappier.app.link/content?meditation=ad5f5edb-d41b-4419-8cdd-cbe4155ef6ae) . See Privacy Policy at [https://art19.com/privacy] (https://art19.com/privacy) and California Privacy Notice at [https://art19.com/privacy#do-not-sell-my-info] (https://art19.com/privacy#do-not-sell-my-info) . ... Read more

04 Nov 2022

06 MINS

06:19

04 Nov 2022


#663

516: Robin Roberts on the Skill of Optimism

It is so easy to be pessimistic and, in fact, we are evolutionarily wired towards it with a built in negativity bias. This bias can be super useful, because it keeps us on guard for threats. But like all biases, it can warp the way we see the world. This is why optimism can be incredibly helpful. We’re not talking about blind optimism here but more about grounded, realistic and reasonable optimism. Our guest today, Robin Roberts, has come by this skill the hard way. Not only is she one of the boldest of the boldface names in the news business, where she is forced to confront crime, war, and natural disasters on the regular, but she’s also come through two very serious bouts of cancer. Roberts is the longtime co-anchor of [Good Morning America] (https://www.goodmorningamerica.com/) . She has a new book called, [Brighter by the Day: Waking Up to New Hopes and Dreams] (https://www.rocknrobin.tv/brighter-by-the-day) in which she talks about how she has honed her optimism chops, and how you can, too. In this episode we talk about: ---How to strengthen your optimism muscle ---Making “one day, day one” ---Operationalizing your goals ---Robin’s meditation practice ---Napping during meditation ---How she gets enough sleep given her crazy schedule ---Envisioning the victory ---Flipping the script so that instead of thinking “what could go wrong?” we think, “what could go right?” Full Shownotes: [www.tenpercent.com/podcast-episode/robin-roberts-516] (http://www.tenpercent.com/podcast-episode/robin-roberts-516) See Privacy Policy at [https://art19.com/privacy] (https://art19.com/privacy) and California Privacy Notice at [https://art19.com/privacy#do-not-sell-my-info] (https://art19.com/privacy#do-not-sell-my-info) . ... Read more

02 Nov 2022

54 MINS

54:13

02 Nov 2022


#662

372: The Science of Making and Keeping Friends | Robin Dunbar

Friendship might not necessarily be something you’ve considered to be an urgent psychological and physiological issue. One thing we explore a lot on the show is that the quality of your relationships determines the quality of your life, and sadly, in many ways, it’s harder than ever to make and keep friends. With loneliness and disconnection on the rise, our society just wasn’t constructed for social connection, and recent data suggests we’re in a friendship crisis, with many of us reporting that we have fewer close friendships than ever. Our guest today is Robin Dunbar, an Emeritus Professor of Evolutionary Psychology at Oxford University and the author of numerous books on the development of homo sapiens. Dunbar is perhaps best known for formulating “Dunbar's number,” which is a measurement of the number of relationships our brain is capable of maintaining at any one time. He is a world-renowned expert on human relationships, and has a ton of fascinating research findings and practical tips for upping your friendship game. In this conversation, we dive into the science behind human relationships, the upsides and downsides of maintaining friendships on social media, the viability of friendships across gender lines, and what science says you can do to compensate if you feel you are currently lacking in close friendships. Full Shownotes: [https://www.tenpercent.com/podcast-episode/robin-dunbar-372-rerun] (https://www.tenpercent.com/podcast-episode/robin-dunbar-372-rerun) See Privacy Policy at [https://art19.com/privacy] (https://art19.com/privacy) and California Privacy Notice at [https://art19.com/privacy#do-not-sell-my-info] (https://art19.com/privacy#do-not-sell-my-info) . ... Read more

31 Oct 2022

55 MINS

55:00

31 Oct 2022


#661

515: A Meditation for When You’re in a Fight With Somebody You Love | Bonus Meditation with Oren Jay...

Conflict is inevitable in any relationship. By identifying what really matters to us, we can strengthen our most meaningful connections. About Oren Jay Sofer: [Oren Jay Sofer] (https://www.orenjaysofer.com/) teaches mindfulness, meditation, and Nonviolent Communication in secular and Buddhist contexts. Oren has practiced meditation in the early Buddhist tradition since 1997, beginning his studies in Bodh Gaya, India with Anagarika Munindra and Godwin Samararatne. He is a long-time student of Joseph Goldstein, Michele McDonald, and Ajahn Sucitto, and a graduate of the IMS - Spirit Rock Vipassana Teacher Training, and current member of the Spirit Rock Teachers Council. Oren is the author of Say What You Mean: A Mindful Approach to Nonviolent Communication, a practical guidebook for having more effective, satisfying conversations. To find this meditation in the Ten Percent Happier app, you can search for “When We Fight With People We Love,” or [click here] (https://10percenthappier.app.link/content?meditation=4de9fcbb-c18d-44c0-bdca-328c38289a9f) : [https://10percenthappier.app.link/content?meditation=4de9fcbb-c18d-44c0-bdca-328c38289a9f] (https://10percenthappier.app.link/content?meditation=4de9fcbb-c18d-44c0-bdca-328c38289a9f) . See Privacy Policy at [https://art19.com/privacy] (https://art19.com/privacy) and California Privacy Notice at [https://art19.com/privacy#do-not-sell-my-info] (https://art19.com/privacy#do-not-sell-my-info) . ... Read more

28 Oct 2022

11 MINS

11:31

28 Oct 2022