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10% Happier with Dan Harris

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Ten Percent Happier

Self-help for smart people. World-class insights and practices from experts in modern science and ancient wisdom. Hosted by veteran journalist and best-selling author Dan Harris. New episodes come out every Monday, Wednesday, and Friday. Listen to 10% Happier on the Wondery App or wherever you listen to your podcasts. You can listen early and ad-free on Wondery+. Join Wondery+ in the Wondery App, Apple Podcasts or Spotify. Start your free trial by visiting [https://wondery.com/links/ten-percent-happier-with-dan-harris] (https://wondery.com/links/ten-percent-happier-with-dan-harris) [ ] (https://wondery.com/links/ten-percent-happier-with-dan-harris/) now.

#1060

The Science Of Burnout — And How To Recharge From Stress | Kristin Neff and Christopher Germer

Burnout is on the rise. Two experts show us how to combat it. [Dr. Kristin Neff] (https://self-compassion.org/) is an Associate Professor of Educational Psychology at the University of Texas at Austin. She is a pioneer in the field of self-compassion research, conducting the first empirical studies on self-compassion more than twenty years ago. [Christopher Germer] (https://chrisgermer.com/) is a clinical psychologist and lecturer on psychiatry at Harvard Medical School. He also co-developed a highly impactful program called Mindful Self-Compassion, which has been taught to over 100,000 people across the world. This episode is part of our monthlong [Do Life Better] (https://www.meditatehappier.com/podcast-playlists/new-years-2025-do-life-better) series. We talk about: ---How to know if you are burnt out ---The three main symptoms of burnout, their causes, and their health consequences ---The three components of self-compassion and how they can help ---The inner critic and why we kick our own asses ---How to draw appropriate boundaries with your boss ---The difference between tender and fierce self-compassion ---Tools for dealing with perfectionism without letting go of high standards Related Episodes: --- [Do Life Better] (https://www.meditatehappier.com/podcast-playlists/new-years-2025-do-life-better) --- [Sanely Ambitious] (https://www.meditatehappier.com/podcast-playlists/sanely-ambitious) --- [Kryptonite for the Inner Critic | Kristin Neff] (https://www.meditatehappier.com/podcast/tph/kristin-neff) --- [#360 Self-Compassion Ain’t Always Soft | Kristin Neff] (https://www.meditatehappier.com/podcast/tph/kristin-neff-360) --- [#310 The Scientific Case for Self-Compassion | Chris Germer] (https://www.meditatehappier.com/podcast/tph/chris-germer-310) --- [For the Burned Out, Fried, and Exhausted | Emily & Amelia Nagoski] (https://www.meditatehappier.com/podcast/tph/nagoski-2023-rerun) Sign up for Dan’s newsletter [here] (http://www.danharris.com) Follow Dan on social: [Instagram] (https://bit.ly/3tGigG5) , [TikTok] (https://bit.ly/3FOA84J) Ten Percent Happier online [bookstore] (https://bit.ly/46TZglY) Subscribe to our [YouTube Channel] (https://bit.ly/3FybRzD) Our favorite playlists on: [Anxiety] (https://spoti.fi/3Qa8kMT) , [Sleep] (https://spoti.fi/3MjtMxF) , [Relationships] (https://spoti.fi/3QvyA5J) , [Most Popular Episodes] (https://spoti.fi/3QxZASc) Full Shownotes: [https://meditatehappier.com/podcast/tph/neff-germer-894] (http://neff-germer-894) Additional Resources: --- [Self-compassion event with Kristin Neff & Dan Harris] (https://self-compassion.org/event/conversation-with-dan-harris-march-5-2025/) --- [The Self-Compassion Test] (https://self-compassion.org/self-compassion-test/) --- [The Center for Mindful Self Compassion] (https://centerformsc.org/) 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

1 HR 12 MINS

1:12:39

Yesterday

#1059

A Meditation on Screen Time | Bonus Meditation with Dawn Mauricio

We’re so often glued to our devices, but mindful screen time is possible. Flip the script and catch yourself before you go into zombie mode. About Dawn Mauricio: [Dawn Mauricio] (https://dawnmauricio.com/) 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 [Happier Meditation app] (https://app.tenpercent.com/start/register?plan=com.10percenthappier.subscription_1year_9999.intro_7day_free&_ga=2.259044099.881493428.1712239396-1285715635.1711054030) , you can search for “Screen Time for Meditators.” 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

17 Jan 2025

06 MINS

06:18

17 Jan 2025

#1058

How To Be Less Anxious And Awkward About Money | Sebene Selassie and Jeff Warren

A candid conversation about money: How much is enough? How to find real security? [Sebene Selassie] (https://www.sebeneselassie.com/) , an author and meditation teacher. She writes the popular newsletter [Ancestors to Elements] (https://sebeneselassie.substack.com/about) and her first book is called, [You Belong] (https://www.sebeneselassie.com/mybook) . Jeff Warren is also an author and meditation teacher. He writes the popular Substack newsletter Home Base and is the coauthor, along with me, of a book called [Meditation for Fidgety Skeptics] (https://jeffwarren.org/books/meditation-fidgety-skeptics/) . And he is the co-host of the mind/bod adventure pod. This episode is part of our monthlong [Do Life Better] (https://www.meditatehappier.com/podcast-playlists/new-years-2025-do-life-better) series. We talk about: ---How much is enough ---The illusion of security ---The importance of being able to talk to your friends about this stuff ---The power of identifying your own money story, in other words, finding the point of origination for your own neuroses on the subject Related Episodes: --- [Do Life Better] (https://www.meditatehappier.com/podcast-playlists/new-years-2025-do-life-better) --- [How to Avoid the Toilet Vortex of Anxiety | Sebene Selassie and Jeff Warren] (https://happierapp.com/podcast/tph/omega-826) --- [How to Stay Calm No Matter What’s Happening | Sebene Selassie and Jeff Warren] (https://www.tenpercent.com/tph/podcast-episode/medparty-omega) --- [Meditation Party: The “Sh*t Is Fertilizer” Edition | Sebene Selassie & Jeff Warren] (https://www.tenpercent.com/tph/podcast-episode/sebene-selassie-jeff-warren-553) --- [Meditation Party with Sebene Selassie and Jeff Warren: Psychedelics, ADHD, Waking Up From Distraction, and Singing Without Being Self-Conscious] (https://www.tenpercent.com/tph/podcast-episode/sebene-selassie-jeff-warren-601) --- [Meditation Party: Magic, Mystery, Intuition, Tattoos, and Non-Efforting | Sebene Selassie and Jeff Warren] (https://www.tenpercent.com/tph/podcast-episode/meditation-party-3) Sign up for Dan’s newsletter [here] (http://www.danharris.com) Follow Dan on social: [Instagram] (https://bit.ly/3tGigG5) , [TikTok] (https://bit.ly/3FOA84J) Ten Percent Happier online [bookstore] (https://bit.ly/46TZglY) Subscribe to our [YouTube Channel] (https://bit.ly/3FybRzD) Our favorite playlists on: [Anxiety] (https://spoti.fi/3Qa8kMT) , [Sleep] (https://spoti.fi/3MjtMxF) , [Relationships] (https://spoti.fi/3QvyA5J) , [Most Popular Episodes] (https://spoti.fi/3QxZASc) Full Shownotes: [https://www.meditatehappier.com/podcast/tph/meditation-party-892] (https://www.meditatehappier.com/podcast/tph/phap-luu-889) Additional Resources: --- [Register for Meditation Party at Omega, October 24 - 26, 2025] (https://www.eomega.org/workshops/meditation-party-2025?itm_source_h=search&itm_source_s=search&itm_medium_h=tile&itm_medium_s=tile&itm_campaign_h=searchcr&itm_campaign_s=searchcr) --- [Allison Strickland’s GoFundMe] (https://www.gofundme.com/f/surviving-and-rebuilding-through-the-loss-of-my-mom) 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

15 Jan 2025

1 HR 02 MINS

1:02:30

15 Jan 2025

#1057

Rewire Your Relationship With Money | Wendy De La Rosa

A Wharton professor shares practical tips on increasing your financial security, and eradicating the taboo around financial conversations. [Dr. Wendy De La Rosa] (https://wendydelarosa.com/) is an Assistant Professor at The Wharton School at the University of Pennsylvania. She focuses on behavioral science to improve consumers’ financial well-being. This episode is part of our monthlong [Do Life Better] (https://www.meditatehappier.com/podcast-playlists/new-years-2025-do-life-better) series. We talk about: ---Psychological and technological tools for taking control of your finances ---How to get a handle on small frequent purchases ---The relationship between our environment and our finances ---Financial shame ---How our parents relationship with money impacts us as adults ---The G.I. Joe Fallacy, and the misconception that “knowing is half the battle” when it comes to our financial health ---10 financial questions to ask your romantic partner ---How to eliminate the taboo of financial conversations ---And much more Related Episodes: --- [Do Life Better] (https://www.meditatehappier.com/podcast-playlists/new-years-2025-do-life-better) --- [543. The Psychology of Money | Morgan Housel] (https://www.happierapp.com/podcast/tph/morgan-housel-543) --- [#402. How To Work Around Your Own Irrationality | Richard Thaler] (https://www.happierapp.com/podcast/tph/richard-thaler-402) --- [#345 How to Change Your Habits | Katy Milkman] (https://www.happierapp.com/podcast/tph/katy-milkman-345) Sign up for Dan’s newsletter [here] (http://www.danharris.com) Follow Dan on social: [Instagram] (https://bit.ly/3tGigG5) , [TikTok] (https://bit.ly/3FOA84J) Ten Percent Happier online [bookstore] (https://bit.ly/46TZglY) Subscribe to our [YouTube Channel] (https://bit.ly/3FybRzD) Our favorite playlists on: [Anxiety] (https://spoti.fi/3Qa8kMT) , [Sleep] (https://spoti.fi/3MjtMxF) , [Relationships] (https://spoti.fi/3QvyA5J) , [Most Popular Episodes] (https://spoti.fi/3QxZASc) Full Shownotes: [https://www.meditatehappier.com/podcast/tph/de-la-rosa-891] (https://www.meditatehappier.com/podcast/tph/de-la-rosa-891) 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

13 Jan 2025

1 HR 13 MINS

1:13:40

13 Jan 2025

#1056

How To Roll With Big Changes | Bonus Meditation with Joseph Goldstein

During major life transitions your emotional and mental world can kick into overdrive. Learn how to stay in the eye of the hurricane. About Joseph Goldstein: Joseph is one of the most respected meditation teachers in the world -- a key architect of the rise of mindfulness in our modern society -- with a sense of humor to boot. In the 1970's, he co-founded the Insight Meditation Society (IMS) alongside Sharon Salzberg and Jack Kornfield. Since its founding, thousands of people from around the world have come to IMS to learn mindfulness from leaders in the field. Joseph has been a teacher there since its founding and continues as the resident guiding teacher. To find this meditation in the [Happier app] (https://app.tenpercent.com/start/register?plan=com.10percenthappier.subscription_1year_9999.intro_7day_free&_ga=2.259044099.881493428.1712239396-1285715635.1711054030) , you can search for “Calm In Big Transitions.” 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

10 Jan 2025

06 MINS

06:23

10 Jan 2025

#1055

Rewire Your Relationship To Food | Brother Pháp Lưu

The science and dharma of mindful eating. How it can stop over eating—and how to actually make the habit. [Brother Pháp Lưu] (https://plumvillage.org/people/dharma-teachers/br-phap-luu) is an ordained monk in the Plum Village tradition started by Zen Master Thích Nhất Hạnh. He’s worked with scientists at Dartmouth College and the Harvard T.H. Chan School of Public Health to develop research on the effect of Plum Village mindfulness practices on children. This episode is part of our monthlong [Do Life Better] (https://www.meditatehappier.com/podcast-playlists/new-years-2025-do-life-better) series. We talk about: ---The health benefits of mindful eating ---The line between moderation and restriction ---The five contemplations before eating ---The basic steps of mindful eating ---How to ensure mindful eating doesn’t feel like a chore or burden ---Fasting and our culture's dysregulated relationship to food ---Mindful consumption in general ---The four nutriments ---And much more Related Episodes: --- [Do Life Better] (https://www.meditatehappier.com/podcast-playlists/new-years-2025-do-life-better) --- [Get Fit Sanely] (https://www.meditatehappier.com/podcast-playlists/get-fit-sanely) --- [The Anti-Diet | Evelyn Tribole] (https://www.meditatehappier.com/podcast/tph/evelyn-tribole-rerun-2023) --- [The Science of Why You Eat When You're Not Hungry–And How to Stop | Judson Brewer] (https://www.meditatehappier.com/podcast/tph/judson-brewer-hunger?a8e9f451_page=2) Sign up for Dan’s newsletter [here] (http://www.danharris.com) Follow Dan on social: [Instagram] (https://bit.ly/3tGigG5) , [TikTok] (https://bit.ly/3FOA84J) Ten Percent Happier online [bookstore] (https://bit.ly/46TZglY) Subscribe to our [YouTube Channel] (https://bit.ly/3FybRzD) Our favorite playlists on: [Anxiety] (https://spoti.fi/3Qa8kMT) , [Sleep] (https://spoti.fi/3MjtMxF) , [Relationships] (https://spoti.fi/3QvyA5J) , [Most Popular Episodes] (https://spoti.fi/3QxZASc) Full Shownotes: [https://www.meditatehappier.com/podcast/tph/phap-luu-889] (https://www.meditatehappier.com/podcast/tph/phap-luu-889) 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

08 Jan 2025

1 HR 02 MINS

1:02:46

08 Jan 2025

#1054

The Neuroscience Of Exercise | Wendy Suzuki

What exercise does to your brain—and how to actually do it regularly. [Wendy Suzuki] (https://www.instagram.com/wendy.suzuki/?hl=en) is a Professor of Neural Science and Psychology at New York University, where she is also the first Asian-American Dean of the College of Arts and Science. She is the author of two books, Good Anxiety and Healthy Brain, Happy Life. This episode is part of our monthlong [Do Life Better] (https://www.meditatehappier.com/podcast-playlists/new-years-2025-do-life-better) series. We talk about: ---How exercise not only enhances cognitive function but also protects against age-related cognitive decline and neurodegenerative diseases. ---The difference between cardio and strength training ---Whether it matters if you track your steps ---How to sustain your motivation to exercise ---And practical tips on how to start, restart or increase an exercise habit ---We also talk about the brain benefits of sleep, meditation, and healthy eating (with a detour into ways to counteract the potentially unhealthy obsession with being healthy) ---And finally, we talk about the counterintuitive benefits of anxiety Related Episodes: --- [Do Life Better] (https://www.meditatehappier.com/podcast-playlists/new-years-2025-do-life-better) --- [Get Fit Sanely] (https://www.meditatehappier.com/podcast-playlists/get-fit-sanely) --- [Sleep Better] (https://www.happierapp.com/podcast-playlists/sleep-better) --- [The Anti-Diet | Evelyn Tribole] (https://www.meditatehappier.com/podcast/tph/evelyn-tribole-rerun-2023) Sign up for Dan’s newsletter [here] (http://www.danharris.com) Follow Dan on social: [Instagram] (https://bit.ly/3tGigG5) , [TikTok] (https://bit.ly/3FOA84J) Ten Percent Happier online [bookstore] (https://bit.ly/46TZglY) Subscribe to our [YouTube Channel] (https://bit.ly/3FybRzD) Our favorite playlists on: [Anxiety] (https://spoti.fi/3Qa8kMT) , [Sleep] (https://spoti.fi/3MjtMxF) , [Relationships] (https://spoti.fi/3QvyA5J) , [Most Popular Episodes] (https://spoti.fi/3QxZASc) Full Shownotes: [https://www.meditatehappier.com/podcast/tph/wendy-suzuki-888] (https://www.meditatehappier.com/podcast/tph/phap-luu-889) 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

06 Jan 2025

1 HR 12 MINS

1:12:44

06 Jan 2025

#1053

The Simplest Meditation | Bonus Meditation with Jeff Warren

Explore letting your body's most natural habit take over, and enjoy the benefits this brings to any moment. About Jeff Warren: Jeff makes meditation and practice accessible to diverse audiences in order to help people live more fulfilled and connected lives. He’s taught meditation to suspicious journalists, US Army cadets, burned-out caregivers, Arizona cops, formerly-incarcerated youth, virtuoso popstars, distractible teens, and every other conceivable demographic of freethinker, including squirmy six-year old kids. He tries to do this in a way that’s rigorous and clear and adventurous. You can find out more about him at [jeffwarren.org] (http://jeffwarren.org) . To find this meditation in the [Happier app] (https://app.tenpercent.com/start/register?plan=com.10percenthappier.subscription_1year_9999.intro_7day_free&_ga=2.259044099.881493428.1712239396-1285715635.1711054030) , you can search for “Being Simplicity.” 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

05 Jan 2025

06 MINS

06:28

05 Jan 2025

#1052

How To Actually Keep Your New Year’s Resolutions | Dan Solo Episode

Dan briefly whittles down his top 10 takeaways from the science of behavior change. In this episode we talk about: ---How our brain’s evolution for short-term survival makes long-term goals harder ---Picking the right goals ---Making it easy ---Leveraging fresh starts ---How to make goals a team sport ---The crucial role of mindfulness and self-compassion This episode is part of our monthlong [Do Life Better] (https://www.meditatehappier.com/podcast-playlists/new-years-2025-do-life-better) series. Related Episodes: [The Science of Making – And Keeping – New Year’s Resolutions | Hal Hershfield] (https://www.meditatehappier.com/podcast/tph/hal-hershfield) [How To Change Your Habits | Katy Milkman] (https://www.meditatehappier.com/podcast/tph/katy-milkman-repost) [Why Your Bad Habits (And Addictions) May Be Getting Worse – And How Mindfulness Can Help | Dr. Jud Brewer] (https://www.meditatehappier.com/podcast/tph/jud-brewer-258) Sign up for Dan’s newsletter [here] (http://www.danharris.com) Follow Dan on social: [Instagram] (https://bit.ly/3tGigG5) , [TikTok] (https://bit.ly/3FOA84J) Ten Percent Happier online [bookstore] (https://bit.ly/46TZglY) Subscribe to our [YouTube Channel] (https://bit.ly/3FybRzD) Our favorite playlists on: [Anxiety] (https://spoti.fi/3Qa8kMT) , [Sleep] (https://spoti.fi/3MjtMxF) , [Relationships] (https://spoti.fi/3QvyA5J) , [Most Popular Episodes] (https://spoti.fi/3QxZASc) Full Shownotes: [www.meditatehappier.com/podcast/tph/dan-solo-habit-formation] (http://www.meditatehappier.com/podcast/tph/dan-solo-habit-formation) Additional Resources: ---Download the [Happier Meditation app] (https://my.meditatehappier.com/start/register?plan=com.10percenthappier.subscription_1year_9999.intro_7day_free&_gl=1*mwnb81*_gcl_au*Mjk5MzA2MTAzLjE3MzQzNjAwNzMuMTA1NDcxODAxNi4xNzM0NTUwODU0LjE3MzQ1NTA4NTM.) today. 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

03 Jan 2025

25 MINS

25:19

03 Jan 2025

#1051

A Radical Buddhist Approach To Making This The Best Year Of Your Life | Vinny Ferraro

Contemplating your own death can feel like a massive bummer at first, but there’s good news: how you react to that inescapable fact really matters. [Vinny Ferraro] (https://vinnyferraro.org/) has practiced insight meditation (vipassanā) since the mid-90s. He’s the Guiding Teacher of the Big Heart City Sangha in San Francisco and has led a weekly sitting group for almost two decades. As a fully empowered Dharma Teacher thru Spirit Rock/IMS, he has taught residential retreats at Spirit Rock, Insight Meditation Society, and the Esalen Institute. Currently, he leads Spirit Rock's [Year to Live] (https://spirit-rock.secure.retreat.guru/program/a-year-to-live-yl6t25/?lang=en) course and teaches retreats and daylongs through Big Heart City and meditation centers across the country. He is a respected leader in developing and implementing interventions for at-risk populations. leading groups in schools, juvenile halls and prisons since 1987. He has led emotional intelligence workshops for over 100,000 youth on four continents. In this episode we talk about: ---Why it’s important to think about your own death even if you’re not expecting it anytime soon ---The distinction between the actual conditions of your life and how much you suffer ---A practice called the five Daily Remembrances, which Dan started doing himself right after we recorded this — and which has made a real difference for him ---And some of other practices they do in the class, including the “life review” and “housekeeping” Related Episodes: [Three Buddhist Practices For Getting Your Sh*t Together | Vinny Ferraro] (https://www.meditatehappier.com/podcast/tph/vinny-ferraro) [How Thinking About Death Can Improve Your Life | Alua Arthur] (https://www.meditatehappier.com/podcast/tph/alua-arthur-archive) Join the waiting list for [A Year To Live] (https://spirit-rock.secure.retreat.guru/program/a-year-to-live-yl6t25/?_gl=1%2A16apfmp%2A_ga%2AMjEzNTMyOTM0NC4xNzM1MzA3NjUy%2A_ga_JJL3LQYNTV%2AMTczNTMwNzY1Mi4xLjEuMTczNTMwNzc2Mi42MC4wLjA.&lang=en) at Spirit Rock. Find out more about the [Young Adult Retreat at Spirit Rock] (https://spirit-rock.secure.retreat.guru/program/young-adult-retreat-246r25-on-land/?_gl=1%2A1rfbgn%2A_ga%2AMjEzNTMyOTM0NC4xNzM1MzA3NjUy%2A_ga_JJL3LQYNTV%2AMTczNTMwNzY1Mi4xLjEuMTczNTMwNzk3Mi42MC4wLjA.&lang=en) (taught by Vinny Ferraro, Matthew Brensilver, Cara Lai, and Hakim Tafari). Use code TENPERCENT for 10% off these two courses at Spirit Rock: [Anxiety as Teacher: A Dharma and Yoga Daylong] (https://spirit-rock.secure.retreat.guru/program/anxiety-as-teacher-a-dharma-and-yoga-daylong-dj1d25/?_gl=1%2Aftjrn%2A_ga%2AMjEzNTMyOTM0NC4xNzM1MzA3NjUy%2A_ga_JJL3LQYNTV%2AMTczNTMwNzY1Mi4xLjEuMTczNTMwNzY2OC40NC4wLjA.&lang=en) [Cultivating the Beautiful Factors of Mind] (https://spirit-rock.secure.retreat.guru/program/cultivating-the-beautiful-factors-of-mind-204r25-on-land/?_gl=1%2Ac6487a%2A_ga%2AMjEzNTMyOTM0NC4xNzM1MzA3NjUy%2A_ga_JJL3LQYNTV%2AMTczNTMwNzY1Mi4xLjEuMTczNTMwNzg3NC42MC4wLjA.&lang=en) Sign up for Dan’s weekly newsletter [here] (https://bit.ly/3QtGRqJ) Follow Dan on social: [Instagram] (https://bit.ly/3tGigG5) , [TikTok] (https://bit.ly/3FOA84J) Ten Percent Happier online [bookstore] (https://bit.ly/46TZglY) Subscribe to our [YouTube Channel] (https://bit.ly/3FybRzD) Our favorite playlists on: [Anxiety] (https://spoti.fi/3Qa8kMT) , [Sleep] (https://spoti.fi/3MjtMxF) , [Relationships] (https://spoti.fi/3QvyA5J) , [Most Popular Episodes] (https://spoti.fi/3QxZASc) Full Shownotes: [www.meditatehappier.com/podcast/tph/vinny-ferraro-a-year-to-live] (http://www.meditatehappier.com/podcast/tph/vinny-ferraro-a-year-to-live) Additional Resources: ---Download the [Happier Meditation app] (https://my.meditatehappier.com/start/register?plan=com.10percenthappier.subscription_1year_9999.intro_7day_free) today. 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

01 Jan 2025

1 HR 07 MINS

1:07:27

01 Jan 2025

#1050

How To End The War With Your Body | Sonya Renee Taylor

“Radical self-love” — what it is and how to do it. It is incredibly common for many of us humans, whatever our gender, to be at war with our bodies -- trying to live up to the people we see in the movies, on social media, or even the versions of ourselves in old pictures. This never-enough-ness can lead to an ambient level of self-loathing that can be incredibly destructive. That's where "radical self-love" comes in. Our guest today is [Sonya Renee Taylor] (https://www.sonyareneetaylor.com/) . She is the author of three books, including The Body is Not an Apology: The Power of Radical Self-Love. She is the Founder and Radical Executive Officer of The Body is Not An Apology. She has come to this work as a result of her own personal pain, as a Black woman inhabiting a body that she says does not conform to societal norms. In this conversation, we talk about defining radical self-love (and why she believes it's our natural state), tools for cultivating radical self-love, and the connection between being OK with yourself and the larger society. Full Shownotes: [www.meditatehappier.com/podcast/tph/sonya-renee-taylor-rerun] (http://www.meditatehappier.com/podcast/tph/sonya-renee-taylor-rerun) Additional Resources: ---Download the [Happier Meditation app] (https://my.meditatehappier.com/start/register?plan=com.10percenthappier.subscription_1year_9999.intro_7day_free&_gl=1*1jdvhzx*_gcl_au*Mjk5MzA2MTAzLjE3MzQzNjAwNzMuMTA1NDcxODAxNi4xNzM0NTUwODU0LjE3MzQ1NTA4NTM.) today. 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

30 Dec 2024

59 MINS

59:55

30 Dec 2024

#1049

A Recipe For Equanimity | Bonus Meditation with Roshi Joan Halifax

Returning to the practice of equanimity keeps you both grounded and receptive, especially during times of turmoil and uncertainty. About Roshi Joan Halifax: [Roshi Joan Halifax] (https://www.joanhalifax.org/) speaks to Buddhists and non-followers alike on such universal topics as compassion, suffering, and what it is to be human. As Founder, Abbot, and Head Teacher of Upaya, her vision for the Zen Center embraces comprehensive Buddhist studies, meditation, service, dharma art, and environmental action as integrated paths cultivating peace and interconnectedness. To find this meditation in the [Happier Meditation app] (https://my.meditatehappier.com/start/register?plan=com.10percenthappier.subscription_1year_9999.intro_7day_free&_gl=1*wfj60*_gcl_au*NTgxMzQ0MjYxLjE3MzMzMzQ3NDguODcxMjE2OTIyLjE3MzQwMzQ3ODkuMTczNDAzNDc5MA..) , you can search for “Strong Back, Soft Front.” 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

29 Dec 2024

06 MINS

06:26

29 Dec 2024

#1048

Sitting with Chaos | Zenju Earthlyn Manuel

Very few of us relish chaos and disruption, but they are facts of life, given the nonnegotiable nature of change. In this episode with Zenju Earthlyn Manuel, we’re going to talk about how to tune into the value of disruption, and learn how to sit with the chaos. [Zenju Earthlyn Manuel] (https://zenju.org/) is an ordained Zen priest, holds a Ph.D., and worked for decades as a social science researcher and development director for non-profit organizations. She is also a prolific author. In this conversation we’ll explore: ---what to do with the unknown and not having any answers ---the power of a “sip of silence” (her term) ---what she means by the phrase “death as a doorway to tenderness” ---how she defines tenderness - a word that can easily get bogged down in sloppy sentimentality ---and what she meant when she wrote “I'm not advocating love as an answer to all of the ills of the world. Then again, it is just that simple to be love.” Content Warning: There are brief mentions of assault; spiritual, sexual, and substance abuse; and racism, including an incident Zenju experienced herself. Full Shownotes: [www.meditatehappier.com/podcast/tph/zenju-earthlyn-manuel-rerun] (http://www.meditatehappier.com/podcast/tph/zenju-earthlyn-manuel-rerun) This episode was originally published in October 2021. 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

27 Dec 2024

51 MINS

51:36

27 Dec 2024

#1047

How To Be Less Judgmental (Of Other People – And Yourself) | La Sarmiento

Can mindfulness really pull you out of a spiral of self-judgment? Don’t you need to be judgmental sometimes? What’s the difference between being discerning and judgmental? Description: Meditation and mindfulness doesn’t uproot your capacity to be judgmental, but it can help you see the value in being judgmental by learning how to work with the judging mind. La Sarmiento has been practicing Vipassana meditation since 1998. La is a mentor for the Mindfulness Meditation Teacher Certification Program, a teacher with Cloud Sangha, and a contributor to the Happier Meditation app. In this episode we talk about: ---How mindfulness can help us identify when we’re being judgmental ---The difference between discernment and judgment ---How it can be so delicious to be judgmental of others – but why it’s actually harmful to ourselves and others ---The four questions to ask when we notice ourselves going into judgment mode ---How to operationalize the phrase “am I suffering right now?” ---Investigating the motivations behind striving for success ---Why owning up to being a jerk is sometimes the exact right answer Full Shownotes: [www.meditatehappier.com/podcast/tph/la-sarmiento-rerun-2024] (http://www.meditatehappier.com/podcast/tph/la-sarmiento-rerun-2024) Where to find La Sarmiento online: Website: [www.lasarmiento.com] (https://www.lasarmiento.com/) Additional Resources: Download the [Happier Meditation app] (https://my.happierapp.com/start/register?plan=com.10percenthappier.subscription_1year_9999.intro_7day_free&_gl=1*1xeq025*_gcl_au*NTgxMzQ0MjYxLjE3MzMzMzQ3NDguMjAzOTIxMTU4OC4xNzM0MDE5Mzg3LjE3MzQwMTkzODc.) today. 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 Dec 2024

54 MINS

54:21

25 Dec 2024

#1046

How To Be Okay No Matter What | Kamala Masters

Equanimity: what it is, what it isn’t, and how to get it. Guest Kamala Masters was one of the teachers at Dan’s first ever meditation retreat. In this episode she dives into how to develop equanimity and shares her story of learning how to practice meditation during her everyday life while raising three children on her own. Kamala Masters has been meditating since the 1970s, first with Anagarika Munindra, who was Joseph Goldstein’s first teacher, and then with the Burmese master Sayadaw U Pandita with whom she twice temporarily ordained as a Buddhist nun. More recently, she’s been training with another Burmese master we’ve talked about here on the show, Sayadaw U Tejaniya. She is a Guiding Teacher at the Insight Meditation Society, and the co-founder of the Vipassana Metta Foundation, which developed the Maui Dharma Sanctuary. In this conversation we talk about: ---What is equanimity? ---The most common misconception about equanimity ---The near and far enemies of equanimity ---The power and limitations of setting intentions Full Shownotes: [https://meditatehappier.com/podcast/tph/kamala-masters-rerun] (https://meditatehappier.com/podcast/tph/kamala-masters-rerun) Where to find Kamala Masters online: Website: [Vipassana Metta on Maui] (https://vipassanametta.org/wp/) Additional Resources: Download the [Happier Meditation] (https://my.happierapp.com/start/register?plan=com.10percenthappier.subscription_1year_9999.intro_7day_free&_gl=1*jlrjz9*_gcl_au*NTgxMzQ0MjYxLjE3MzMzMzQ3NDguMTY0NDA5OTYwNC4xNzMzODY2NTQxLjE3MzM4NjY1NDc.) app today. 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 Dec 2024

59 MINS

59:29

23 Dec 2024

#1045

A Meditation For Counteracting The Negativity Bias | Bonus Meditation with Jay Michaelson

How not to take sh*t for granted. About Jay Michaelson: Jay Michaelson is a writer & journalist, rabbi & meditation teacher, keynote speaker, and scholar of religion. Jay is the author of ten [books] (https://www.jaymichaelson.net/books) , most recently [The Secret That Is Not A Secret: Ten Heretical Tales] (https://amzn.to/3EDioIL) . He holds a JD from Yale, a PhD in Jewish Thought from Hebrew University, and nondenominational rabbinic ordination. To find this meditation in the [Happier Meditation app] (https://www.meditatehappier.com/) , you can search for “Delighting in Pleasure.” 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

22 Dec 2024

06 MINS

06:17

22 Dec 2024

#1044

Behind The Scenes Of The 10% Happier Podcast + A Sneak Preview Of Something Big

Dan and Executive Producer, DJ Cashmere, pull back the curtain on what we do, how we do it—and what’s coming next. In this episode we talk about: ---An exciting New Year's series reveal and upcoming meditation challenge ---What goes into making the show–and why we do it ---The ins and outs of starting a new business ---And much more Sign up for Dan’s newsletter [here] (http://www.danharris.com) Follow Dan on social: [Instagram] (https://bit.ly/3tGigG5) , [TikTok] (https://bit.ly/3FOA84J) Ten Percent Happier online [bookstore] (https://bit.ly/46TZglY) Subscribe to our [YouTube Channel] (https://bit.ly/3FybRzD) Our favorite playlists on: [Anxiety] (https://spoti.fi/3Qa8kMT) , [Sleep] (https://spoti.fi/3MjtMxF) , [Relationships] (https://spoti.fi/3QvyA5J) , [Most Popular Episodes] (https://spoti.fi/3QxZASc) Full Shownotes: [https://meditatehappier.com/podcast/tph/bts-878] (https://meditatehappier.com/podcast/tph/bts-878) 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

20 Dec 2024

36 MINS

36:24

20 Dec 2024

#1043

How To Unsubscribe From The Negative Stories You Tell About Yourself And Others | Anu Gupta

How your blindspots hurt your decision-making— and how to fix it. [Anu Gupta] (https://www.anuguptany.com/) is an educator, lawyer, scientist, and the founder and CEO of [BE MORE with Anu] (https://www.bemorewithanu.com/) , an education technology benefit corporation that trains professionals across corporate, nonprofit, and government sectors to advance DEIB and wellness by breaking bias. His work has reached 300+ organizations training more than 80,000 professionals impacting over 30 million lives. Gupta holds a JD from NYU Law, MPhil in Development Studies from Cambridge University, and BA in International Relations and Middle Eastern & Islamic Studies from NYU. As a gay immigrant of color, he came to the work of breaking bias after almost ending his life due to lifelong experiences with racism, homophobia, and Islamophobia. The realization that bias can be unlearned helped lead him out of that dark point and inspired a lifelong mission to build a global movement for social healing based on principles of mindfulness and compassion. A peer-reviewed author, he has written and spoken extensively, including on the TED stage, the Oprah Conversation, Fast Company, Newsweek, and Vogue Business. He is the author of Breaking Bias: Where Stereotypes and Prejudices Come From—and the Science-Backed Method to Unravel Them. In this episode we talk about: ---The 5 causes of bias ---The dis-utility of shame ---What has – and hasn’t – been working in DEI trainings ---Contemplative practices, on and off the cushion, for breaking bias ---And his response to skeptics Related Episodes: --- [Why You‘re Not Seeing the World Clearly— and How to Fix It | Jessica Nordell] (https://happierapp.com/podcast/tph/jessica-nordell-rerun) --- [The Self-Interested Case for Examining Your Biases | John Biewen] (https://www.happierapp.com/podcast/tph/john-biewen-333) --- [Dolly Chugh, How Good People Fight Bias] (https://podcasts.apple.com/us/podcast/dolly-chugh-how-good-people-fight-bias/id1087147821?i=1000468718792) --- [Rhonda Magee, Law Professor Using Mindfulness to Defeat Bias] (https://www.danharris.com/p/rhonda-magee-law-professor-using-39f) --- [How to Call People In (Instead of Calling Them Out) | Loretta Ross] (https://happierapp.com/podcast/tph/loretta-ross-316) Sign up for Dan’s newsletter [here] (http://www.danharris.com) Follow Dan on social: [Instagram] (https://bit.ly/3tGigG5) , [TikTok] (https://bit.ly/3FOA84J) Ten Percent Happier online [bookstore] (https://bit.ly/46TZglY) Subscribe to our [YouTube Channel] (https://bit.ly/3FybRzD) Our favorite playlists on: [Anxiety] (https://spoti.fi/3Qa8kMT) , [Sleep] (https://spoti.fi/3MjtMxF) , [Relationships] (https://spoti.fi/3QvyA5J) , [Most Popular Episodes] (https://spoti.fi/3QxZASc) Full Shownotes: [https://happierapp.com/podcast/tph/anu-gupta-877] (https://happierapp.com/podcast/tph/anu-gupta-877) 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 Dec 2024

1 HR 05 MINS

1:05:36

18 Dec 2024

#1042

What Evolutionary Psychology Teaches Us About How To Influence People | Michael Morris

The upside of the often misunderstood "tribalism". Michael Morris is the Chavkin-Chang Professor of Leadership at Columbia Business School as well as a Professor in its Psychology Department. Outside of academia, Professor Morris has consulted with and conducted executive training workshops for hundreds of clients across the globe, including Fortune 100 firms, governments, and the Obama and Clinton campaigns. He lives in New York City. His latest book is called [Tribal: How The Cultural Instincts That Divide Us Can Help Bring Us Together] (https://www.penguinrandomhouse.com/books/557404/tribal-by-michael-morris/) . Related Episodes: --- [How Turning Habits Into Rituals Can Help You At Home, At Work, And When You're Anxious | Michael Norton] (https://www.danharris.com/p/how-turning-habits-into-rituals-can-bbf) Sign up for Dan’s newsletter [here] (http://www.danharris.com) Follow Dan on social: [Instagram] (https://bit.ly/3tGigG5) , [TikTok] (https://bit.ly/3FOA84J) Ten Percent Happier online [bookstore] (https://bit.ly/46TZglY) Subscribe to our [YouTube Channel] (https://bit.ly/3FybRzD) Our favorite playlists on: [Anxiety] (https://spoti.fi/3Qa8kMT) , [Sleep] (https://spoti.fi/3MjtMxF) , [Relationships] (https://spoti.fi/3QvyA5J) , [Most Popular Episodes] (https://spoti.fi/3QxZASc) Full Shownotes: [https://happierapp.com/podcast/tph/michael-morris-876] (https://happierapp.com/podcast/tph/michael-morris-876) 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 Dec 2024

1 HR 01 MINS

1:01:51

16 Dec 2024

#1041

A Meditation for Emotional Agility | 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: Sharon Salzberg is a meditation pioneer, world-renowned teacher, and New York Times bestselling author. She is among the first to bring mindfulness & lovingkindness meditation to mainstream American culture fifty years ago, inspiring generations of meditation teachers and wellness influencers. A co-founder of The Insight Meditation Society in Barre, MA, Sharon is the author of thirteen books, including the New York Times bestseller, Real Happiness, now in its second edition, and her seminal work, Lovingkindess. To find this meditation in the [Happier Meditation app] (https://my.happierapp.com/start/register?plan=com.10percenthappier.subscription_1year_9999.intro_7day_free&_gl=1*1quvs7x*_gcl_au*NTgxMzQ0MjYxLjE3MzMzMzQ3NDguMTY0NDA5OTYwNC4xNzMzODY2NTQxLjE3MzM4NjY1NDc.) , you can search for “Being With Big Emotions.” 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

15 Dec 2024

06 MINS

06:10

15 Dec 2024

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#1060

The Science Of Burnout — And How To Recharge From Stress | Kristin Neff and Christopher Germer

#1059

A Meditation on Screen Time | Bonus Meditation with Dawn Mauricio

#1058

How To Be Less Anxious And Awkward About Money | Sebene Selassie and Jeff Warren

#1057

Rewire Your Relationship With Money | Wendy De La Rosa

#1056

How To Roll With Big Changes | Bonus Meditation with Joseph Goldstein

#1055

Rewire Your Relationship To Food | Brother Pháp Lưu

#1054

The Neuroscience Of Exercise | Wendy Suzuki

#1053

The Simplest Meditation | Bonus Meditation with Jeff Warren

#1052

How To Actually Keep Your New Year’s Resolutions | Dan Solo Episode

#1051

A Radical Buddhist Approach To Making This The Best Year Of Your Life | Vinny Ferraro

#1050

How To End The War With Your Body | Sonya Renee Taylor

#1049

A Recipe For Equanimity | Bonus Meditation with Roshi Joan Halifax

#1048

Sitting with Chaos | Zenju Earthlyn Manuel

#1047

How To Be Less Judgmental (Of Other People – And Yourself) | La Sarmiento

#1046

How To Be Okay No Matter What | Kamala Masters

#1045

A Meditation For Counteracting The Negativity Bias | Bonus Meditation with Jay Michaelson

#1044

Behind The Scenes Of The 10% Happier Podcast + A Sneak Preview Of Something Big

#1043

How To Unsubscribe From The Negative Stories You Tell About Yourself And Others | Anu Gupta

#1042

What Evolutionary Psychology Teaches Us About How To Influence People | Michael Morris

#1041

A Meditation for Emotional Agility | Bonus Meditation with Sharon Salzberg