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 has practiced insight meditation (vipassan?) 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 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 soonThe distinction between the actual conditions of your life and how much you sufferA practice called the five Daily Remembrances, which Dan started doing myself right after we recorded this ? and which has made a real difference for himAnd 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

How Thinking About Death Can Improve Your Life | Alua Arthur

Join the waiting list for A Year To Live at Spirit Rock.

Find out more about the Young Adult Retreat at Spirit Rock (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

Cultivating the Beautiful Factors of Mind

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Full Shownotes: www.meditatehappier.com/podcast/tph/vinny-ferraro-a-year-to-live

Additional Resources:

Download the Happier Meditation app today. 

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?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. 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

Additional Resources:

Download the Happier Meditation app today. 

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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 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, you can search for ?Strong Back, Soft Front.?

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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 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 answersthe 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 sentimentalityand 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

This episode was originally published in October 2021. 

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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 judgmentalThe difference between discernment and judgmentHow it can be so delicious to be judgmental of others ? but why it?s actually harmful to ourselves and othersThe 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

Where to find La Sarmiento online: 

Website: www.lasarmiento.com

Additional Resources:

Download the Happier Meditation app today.

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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 equanimityThe near and far enemies of equanimity The power and limitations of setting intentions

Full Shownotes: https://meditatehappier.com/podcast/tph/kamala-masters-rerun

Where to find Kamala Masters online: 

Website: Vipassana Metta on Maui

Additional Resources:

Download the Happier Meditation app today.

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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, most recently The Secret That Is Not A Secret: Ten Heretical Tales. 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, you can search for ?Delighting in Pleasure.?

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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 challengeWhat goes into making the show?and why we do itThe ins and outs of starting a new businessAnd much more

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Full Shownotes: https://meditatehappier.com/podcast/tph/bts-878

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How your blindspots hurt your decision-making? and how to fix it.

Anu Gupta is an educator, lawyer, scientist, and the founder and CEO of BE MORE with Anu, 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 biasThe dis-utility of shameWhat has ? and hasn?t ? been working in DEI trainingsContemplative practices, on and off the cushion, for breaking biasAnd his response to skeptics 

Related Episodes:

Why You?re Not Seeing the World Clearly? and How to Fix It | Jessica NordellThe Self-Interested Case for Examining Your Biases | John BiewenDolly Chugh, How Good People Fight BiasRhonda Magee, Law Professor Using Mindfulness to Defeat BiasHow to Call People In (Instead of Calling Them Out) | Loretta Ross

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Full Shownotes: https://happierapp.com/podcast/tph/anu-gupta-877

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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.

Related Episodes:

How Turning Habits Into Rituals Can Help You At Home, At Work, And When You're Anxious | Michael Norton

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Full Shownotes: https://happierapp.com/podcast/tph/michael-morris-876

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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, you can search for ?Being With Big Emotions.?

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A famed author and humorist takes a deep dive into grief (with Dr. Bianca Harris as co-host).

Sloane Crosley is the author of The New York Times bestselling books Grief Is for People, How Did You Get This Number, and I Was Told There?d Be Cake. She is also the author of Look Alive Out There, Cult Classic and The Clasp, both of which have been optioned for film. She served as editor of The Best American Travel Writing series and is featured in The Library of America's 50 Funniest American Writers, The Best American Nonrequired Reading, Phillip Lopate?s The Contemporary American Essay and others. She was the inaugural columnist for The New York Times Op-Ed "Townies" series, a contributing editor at Interview Magazine, and a columnist for The Village Voice, Vanity Fair, The Independent, Black Book, Departures and The New York Observer. She is a contributing editor at Vanity Fair. She has taught at Columbia University and The Yale Writers? Workshop.

In this episode we talk about:

A series of consecutive losses that Sloane enduredThe concept of cumulative grief Sloane?s version of the five stages of griefHer beef with acceptanceBibliotherapy as a source of healingAnd much more

Related Episodes:

The Science Of Grief: What Helps, What Doesn?t, And Why We Don?t Talk About It Enough | Cody Delistraty

How To Talk To Yourself When Things Suck | Sam Sanders

#450. The Science of Loss and Recovery | Mary-Frances O?Connor

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Full Shownotes: https://happierapp.com/podcast/tph/sloane-crosley-874

Additional Resources:

Download the Happier app today: https://my.happierapp.com/link/downloadAnxiety: The Missing Stage of Grief: A Revolutionary Approach to Understanding and Healing the Impact of LossAll My Puny SorrowsOtherwise: New & Selected Poems By Jane Kenyon

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Smart strategies that emerged from a brutal year. 

Sam Sanders is an award-winning reporter, radio host and podcaster. He co-hosts the podcast Vibe Check with Zach Stafford and Saeed Jones. He also currently hosts The Sam Sanders Show from KCRW. Check out the album he mentioned in the episode, Caroline Rose?s The Art of Forgetting. 

This is part 2 in a 3-part series we?re running on grief.

In this episode we talk about:

The fact that there is no right way to deal with grief The value of feeling your feelings ? even though it sucks Why it can be helpful to take breaks from your grief without guiltThe importance of joy and play The changing nature of griefWhat it means to be ?anointed? by griefAnd what it looks like to maintain a relationship with someone even after they?ve died

Related Episodes:

How (and Why) to Hug Your Inner Dragons | Richard SchwartzKryptonite for the Inner Critic | Kristin NeffThe Voice in Your Head | Ethan Kross Jonathan Van Ness on Shame, Shopping, Bodies, and Hope

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/sam-sanders-873

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A journalist explores one of humanity?s most brutal and unavoidable experiences.

Cody Delistraty is a writer and speechwriter, most recently working as the culture editor at the Wall Street Journal Magazine. He has written for The New York Times, The New Yorker, The Atlantic, and was the European arts columnist for The Paris Review. He has degrees in politics from New York University and in history from the University of Oxford. British Vogue named him a best young writer of the year, and he has given talks about art and creativity to companies like PwC. He lives in New York City.

In this episode we talk about:

Why our culture is so repressed when it comes to griefWe dive into the many experiments that Cody launched to help cope with loss; from book and laughter therapy, to psilocybin and AIThe concept of grief as an addiction The importance of rituals The scientific possibility of deleting our memories to avoid pain And how to live along side of grief when there is no cure

Related Episodes:

Abby Wambach On: Grief, Addiction, And Moving From External To Internal Validation

#583. Jennifer Senior On: Grief, Happiness, Friendship Breakups, and Why We Feel Younger Than Our Actual Age

Joe DiNardo, Grief and Meditation

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Full Shownotes: https://happierapp.com/podcast/tph/cody-delistraty-872

Additional Resources:

Download the Happier app today: https://my.happierapp.com/link/download

The Grief Cure: Looking for the End of Loss

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Learn to find a feeling of protection and trust during a downpour of stressful thoughts or overwhelm.

About Matthew Hepburn:

Matthew is a meditation and dharma teacher with more than a decade of teaching experience and a passion for getting real about what it means to live well. He emphasizes humor, technique, and authentic kindness as a means to free the mind up from unnecessary struggle and leave a healthier impact on the world. Beyond Happier, Matthew has taught in prisons, schools, corporate events and continues to teach across North America in buddhist centers offering intensive silent retreats and dharma for urban daily life.

To find this meditation in the Happier app, you can search for ?Shelter In A Storm: Finding Refuge.?

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This scientist says that walking is one of the best things you can do for yourself. Here are some ways you can incorporate it into your life.

Today we're going to talk about something so obvious, but so incredibly powerful. Walking. This is the third of a three part mini-series we're doing focused on the benefits of spending time outdoors.

Dr. Keltner is one of the world?s foremost emotion scientists. He is a professor of psychology at UC Berkeley and the director of the Greater Good Science Center. He has over 200 scientific publications and six books, including Born to Be Good, The Compassionate Instinct, The Power Paradox, and Awe: The New Science of Everyday Wonder and How It Can Transform Your Life. He has written for many popular outlets, from The New York Times to Slate, and has consulted extensively for Google, Apple, and Pinterest, on issues related to emotion and well-being. He also hosts the podcast The Science of Happiness.

In this episode we talk about:

The practice of ?awe walks?The ritualizing of walkingHow it can help your concentration and anxiety levelsWalking meetingsAnd walking meditations

Related Episodes:

The Science Of How Nature Changes Your Brain?From Sleep To Cognition To Your Nervous System | Dacher Keltner

How To Get The Physiological And Psychological Benefits Of Nature If You Don?t Live Near Nature | Dacher Keltner

#546. This Scientist Says One Emotion Might Be the Key to Happiness. Can You Guess What It Is? | Dacher Keltner

We Know Nature Is Good for Us. Here?s How To Make Time for It, Scandinavian Style | Linda Åkeson McGurk

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

Full Shownotes: https://happierapp.com/podcast/tph/dacher-keltner-bonus-3

Additional Resources:

The Science of Happiness PodcastHow to Start (Restart, or Upgrade) Your Meditation Practice: A Master Class | Jon Kabat-Zinn#580. Tripping Out with a Legend: Jon Kabat-Zinn on Pain vs. Suffering, Rethinking Your Anxiety, and the Buddha's Teaching in a Single SentenceThe Extended Mind: The Power of Thinking Outside the BrainDownload the Happier app today: https://my.happierapp.com/link/download

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Buddhist megastars in conversation.

Today, we?re dropping a recording of a live event we held earlier this year, during which Joseph Goldstein and Dr. Mark Epstein came on stage for a fascinating set of conversations. We did this event to celebrate the tenth anniversary of Dan?s first book, also called 10% Happier. 

The night was structured like a late night show, so there was a monologue, and live music with the band Mates of State. 

Dr. Mark Epstein is a psychiatrist in private practice in New York City, and is the author of a number of books about the interface of Buddhism and psychotherapy, including Thoughts without a Thinker, Going to Pieces without Falling Apart, Going on Being, Open to Desire, Psychotherapy without the Self, The Trauma of Everyday Life and Advice Not Given: A Guide to Getting Over Yourself, and The Zen of Therapy: Uncovering a Hidden Kindness in Life. He received his undergraduate and medical degrees from Harvard University. He has been a student of vipassana meditation since 1974.

Joseph Goldstein is a cofounder of the Insight Meditation Society and the Barre Center for Buddhist Studies, both in Barre, Massachusetts. He is the author of Mindfulness: A Practical Guide to Awakening, A Heart Full of Peace, One Dharma: The Emerging Western Buddhism, Insight Meditation and The Experience of Insight: A Simple and Direct Guide to Buddhist Meditation. Joseph has studied and practiced meditation since 1967 under the guidance of eminent teachers from India, Burma, and Tibet and he leads Insight Meditation retreats around the world.

In this episode we talk about:

The three month solo silent meditation retreat Joseph had just finishedHow to not suffer in the face of unwanted experiences Three exercises for slowing downPragmatic applications of retreat practice for life in the real world How to see outside yourselfHow Mark came to Buddhism 50 years agoThe relationship between Buddhism and psychotherapy The Buddhist concept of the two levels of reality And a guided meditation from a surprise guest

Related Episodes:

Nirvana | Joseph Goldstein

Dr. Mark Epstein On: How To Transform Your Neuroses Into ?Little Shmoos?

I Just Did A 10-Day Silent Meditation Retreat With Joseph Goldstein. Here?s What I Learned

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Additional Resources:

The New York Insight Meditation Centerhttp://markepsteinmd.com/Going to Pieces without Falling Apart: A Buddhist Perspective on WholenessThe Trauma of Everyday LifeMates of StateDownload the Happier app today: https://my.happierapp.com/link/download

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How learning to apologize can upgrade your life.

V (formerly Eve Ensler) is the Tony award-winning playwright, author, and activist. Her play The Vagina Monologues is an Obie award-winning, Olivier-nominated theatrical phenomenon that has been translated into 48 languages and performed in 140 countries. She is the author of numerous books, including the recently released bestseller Reckoning (2023), heralded by the Washington Post as ?gutting and gorgeous.? Other best-selling books include The Apology (2019), translated into 20 languages, In the Body of the World, and The New York Times bestseller I Am an Emotional Creature. She starred on Broadway in The Good Body and, most recently Off-Broadway at Manhattan Theatre Club in the critically acclaimed In the Body of the World.  She helped create That Kindness: Nurses in Their Own Words, presented by the Brooklyn Academy of Music in collaboration with theaters across the US, as a tribute to nurses during the COVID-19 pandemic. V is currently writing the story and co-writing lyrics for the musical Becoming (formerly WILD), which made its world premiere in December 2021 at The American Repertory Theater. She recently wrote This is Crazy, a play about mental illness commissioned by the National Alliance on Mental Illness. Her film credits include The Vagina Monologues (HBO), What I Want My Words to Do to You (Executive Producer, Winner of the Sundance Film Festival Freedom of Expression Award, PBS), Mad Max: Fury Road (Consultant), and City of Joy documentary (Netflix). She is the founder of V-Day, the 26-year-old global activist movement that has raised over 120 million dollars to end violence against women, gender-expansive people, girls, and the planet?and founder of One Billion Rising, the largest global mass action to end gender-based violence in over 200 countries, as well as a co-founder of the City of Joy, a sanctuary and revolutionary center for women in the Congo who have survived sexual assault.  She writes regularly for The Guardian. 

In this episode we talk about:

V?s 4-step process for making an apologyWhy she doesn?t believe in forgivenessHer concept that the wound is the portalAnd much more. 

Related Episodes: What To Do When You?re Angry | Matthew Brensilver, Vinny Ferraro, Kaira Jewel Lingo

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Rest is natural and needed. Appreciate and embrace the mammalian seasonal shifts.

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. 

To find this meditation in the Happier app, you can search for ?Winter Hibernation.?

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Practical tips for accessing the healthcare of nature no matter where you live.

It?s very possible that you've heard the long list of physiological and psychological benefits that one can derive from getting out into nature. Those benefits include improved mood, boosted immune system, lowered blood pressure and more. That being said, 80 percent of Americans live in urban areas. So today, we're going to talk to an expert about how to derive the many benefits of nature, no matter where you are.

Dr. Keltner is one of the world?s foremost emotion scientists. He is a professor of psychology at UC Berkeley and the director of the Greater Good Science Center. He has over 200 scientific publications and six books, including Born to Be Good, The Compassionate Instinct, The Power Paradox, and Awe: The New Science of Everyday Wonder and How It Can Transform Your Life. He has written for many popular outlets, from The New York Times to Slate, and has consulted extensively for Google, Apple, and Pinterest, on issues related to emotion and well-being. He also hosts the podcast The Science of Happiness.

In this episode we talk about:

The importance of opening our senses to nature The power of birdsongThe science of street trees and their impact on depressionHow taking pictures of our local environment can enhance focus and productivityAnd lastly, how we can harness the power of our imagination 

Related Episodes:

The Science Of How Nature Changes Your Brain?From Sleep To Cognition To Your Nervous System | Dacher Keltner

#546. This Scientist Says One Emotion Might Be the Key to Happiness. Can You Guess What It Is? | Dacher Keltner

We Know Nature Is Good for Us. Here?s How To Make Time for It, Scandinavian Style | Linda Åkeson McGurk

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

Full Shownotes: https://happierapp.com/podcast/tph/dacher-keltner-bonus-2

Additional Resources:

Download the Happier app today: https://my.happierapp.com/link/download

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A journalist-turned-Buddhist-nun shares six phrases ? or mantras ? to help keep your relationships on the rails. 

Relationships can be tricky. Especially if you find yourself upset with someone, and instead of talking it through, you let it fester until one moment you completely lose it and end up having to apologize. If you?ve ever felt like you had friction with the people in your life, or that you?ve been taken for granted, today?s episode offers you solid strategies to cope. 

Sister True Dedication is a Zen Buddhist nun and teacher ordained by the great meditation teacher and author, Thich Nhat Hanh. She edited several of Thich Nhat Hanh?s books, including The Art of Living and Zen and the Art of Saving the Planet. She was born in the United Kingdom, studied history and political thought at Cambridge University, and worked for BBC News before ordaining as a nun at the age of 27.

In this episode we talk about: 

The six phrases ? or mantras ? that Thich Nhat Hanh recommended people use in their relationshipsKeeping misunderstandings ?dust free?Taking action to make sure anger doesn?t festerThe importance of recognizing that our understanding of the world is always partialBringing mantras to workHow Sister True Dedication went from journalism to the monastery

Full Shownotes: https://happierapp.com/podcast/tph/sister-true-dedication-rerun

Where to find Sister True Dedication online: 

Website: Plum Village Teacher Page

Additional Resources:

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A compendium of expert advice on handling all the complications ? and pleasures ? that the holiday season brings.

I have whipped up a holiday survival guide for you, a series of evidence-based strategies for navigating what can be a tricky time of year.  

During the course of this episode, I'm going to talk about nine pain points, including navigating political differences around the dinner table, overeating, overwhelm, travel indignities, social anxiety, difficult family members, etc. I'm going to share with you a bunch of strategies pulled from ancient wisdom and modern science.  

In this episode we talk about practical strategies for dealing with nine pain points of the holiday season:

The expectation of perfectionOverwhelmDifficult family dynamicsGriefLonelinessSocial anxietyOvereatingHoliday travelFinancial worries

Related Episodes:

How to Feel Less Enraged And Hopeless When You Consume The News | Sharon McMahon

Science-Based Tools For When You?re Stressed, Obsessed, Or Overthinking | Dr. Jenny Taitz

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

The Science of Loss and Recovery | Mary-Frances O?Connor

Strategies for Social Anxiety | Ellen Hendriksen

The Anti-Diet | Evelyn Tribole

Can Anxiety Be a Gift? | Dr. David Rosmarin

Your Craving Mind | Kevin Griffin

Why Your Bad Habits (and Addictions) May Be Getting Worse - and How Mindfulness Can Help | Dr. Jud Brewer

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Full Shownotes: https://happierapp.com/podcast/tph/holiday-survival-guide

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When you?re faced with a difficult situation, respond rather than react by slowing down, taking a breath, & observing what you?re feeling.

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 Happier app, you can search for ?When Meetings Stress You Out.?

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Scientific evidence that spending time in nature has profound impacts on your physical, mental, and emotional well-being.

We?ve got something special planned for you today. We?re talking about the massive psychological and physiological benefits of being in nature.

Nature impacts your mood. It has a whole long list of positive benefits for your nervous system, and even changes how you are with other people. In fact, as you'll hear today?s guest say, ?nature is healthcare?. 

Dr. Dacher Keltner is one of the world?s foremost emotion scientists. He is a professor of psychology at UC Berkeley and the director of the Greater Good Science Center. He has over 200 scientific publications and six books, including Born to Be Good, The Compassionate Instinct, The Power Paradox, and Awe: The New Science of Everyday Wonder and How It Can Transform Your Life. He has written for many popular outlets, from The New York Times to Slate, and has consulted extensively for Google, Apple, and Pinterest, on issues related to emotion and well-being. He also hosts the podcast The Science of Happiness.

This is the first of a three-part series we?re doing focused on the benefits of spending time outside. Today we talk about how it impacts sleep, cognition, memory, your nervous system, and your relationships. Next week, we address the 80% of Americans who live in urban areas?how do you derive these benefits? And in week three, we take a deep dive on the science of walking. 

Related Episodes:

#546. This Scientist Says One Emotion Might Be the Key to Happiness. Can You Guess What It Is? | Dacher Keltner

We Know Nature Is Good for Us. Here?s How To Make Time for It, Scandinavian Style | Linda Åkeson McGurk

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Full Shownotes: https://happierapp.com/podcast/tph/dacher-keltner-bonus-1

Additional Resources:

Download the Happier app today: https://my.happierapp.com/link/download

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Radical strategies for the scarcity mindset.

Robin Wall Kimmerer is a mother, scientist, decorated professor, and enrolled member of the Citizen Potawatomi Nation. She is the author of Braiding Sweetgrass: Indigenous Wisdom, Scientific Knowledge and the Teachings of Plants, which has earned Kimmerer wide acclaim. Her first book, Gathering Moss: A Natural and Cultural History of Mosses, was awarded the John Burroughs Medal for outstanding nature writing, and her other work has appeared in Orion, Whole Terrain, and numerous scientific journals. 

Her new book, The Serviceberry, is about a plant whose behavior is a model not only for our individual lives, but potentially for rethinking the global economy.

In this episode we talk about:

Nature as a model for the economyHow to reclaim our stolen attentionPractices of gratitudeCounterintuitive advice on wealth and securityHow to change your relationship to the living worldThe science of biomimicryPlants as persons, and the study of plant cognitionAnd the importance of recognizing both Western science and the indigenous worldview

Related Episodes:

#546. This Scientist Says One Emotion Might Be the Key to Happiness. Can You Guess What It Is? | Dacher Keltner

We Know Nature Is Good for Us. Here?s How To Make Time for It, Scandinavian Style | Linda Åkeson McGurk

#505. The 5 Things That Are Ruining Your Meditation (and Your Life) ? And How to Handle Them | Bonnie Duran

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Full Shownotes: https://happierapp.com/podcast/tph/robin-wall-kimmerer-861

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Evidence from the guy who pioneered the science.

James Pennebaker is Professor Emeritus of Psychology at the University of Texas at Austin. He is known for his early research on expressive writing and health. More recently, he has pioneered ways to study people?s personalities and behaviors through the analysis of their language use. His text analysis program LIWC is used across disciplines. Author of over 300 scientific articles and 8 books, his research has affected our understanding and treatment of mental and physical health of people dealing with upheavals in their lives.

In this episode we talk about:

The specific form of journaling, called expressive writing or therapeutic journaling, that he invented and studied. Other kinds of journaling such as to-do lists and gratitude lists. Why writing things down helps shift our perspective on our stress or trauma. How that can lead to a cascade of benefits, from improved sleep to improved working memoryAnd why Pennebaker, who?s a very laid-back dude, is so laid-back about how often we need to journal in order to derive its benefits

Dump It Here journal is available now. https://shop.danharris.com/ 

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/pennebaker-860

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An alternative for people who have trouble meditating on the breath.

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.

In 2023, Sharon released two new books: Real Life, available from Flatiron Books, and Finding Your Way, a small gift book from Workman.

To find this meditation in the Happier app, you can search for ?Meditating with Touch Points.?

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A crucial (and often misunderstood) concept in Buddhism: letting go.

For this episode, Executive Producer DJ Cashmere interviewed a trio of brilliant Dharma teachers to get their advice about how to handle surrendering or letting go. This is the fourth in a series of 'correspondent' episodes, in which DJ identifies a pain point in his life and meditation practice, then goes out into the world to report on the best ways to address it.

Kaira Jewel Lingo is a former nun in the Plum Village tradition started by Zen Master Thich Nhat Hanh. Vinny Ferraro teaches at the Insight Meditation Society and Spirit Rock, and also in prisons. Matthew Brensilver teaches at many of the same retreat centers, and spent many years working in the field of addiction pharmacotherapy.

*Find the Soft Belly Meditation here 

*Check out Sebene Selassie?s website and newsletter, Ancestor to Elements. Plus, her ?Let It Be? guided meditation on DanHarris.com

****

Want to study and practice with today's guests? Please check out these Spirit Rock offerings:

Matthew Brensilver, Buddhist Psychology Training (Begins in January)

Vinny Ferraro: A Year to Live; Discovering What Death Can Teach Us About Living Fully (Begins in January)

Kaira Jewel Lingo: Healing Our Way Home (Oct. 20); Insight Meditation Retreat (April 9-16; opens Dec. 11)

All 10% Happier listeners receive a discount code for our December Insight Retreat (Dec. 8-18) with the code TENPERCENT

Vinny and Kaira Jewel will also teach at the Insight Meditation Society:

Kaira Jewel Lingo, Strength to Love: Honoring Dr. Martin Luther King: Jr. (Jan 17 - Jan 20), and Return to Wholeness: Opening to Wisdom & Love (online) (Mar 23 - Mar 29)

Vinny Ferraro, Peace in Presence: A Four-Night Retreat for All (Jan 31 - Feb 4)

Related Episodes:

Listen to all of DJ?s correspondence episodes here3 Buddhist Strategies for When the News is Overwhelming | Kaira Jewel LingoHow to Keep Your Relationships On the Rails | Kaira Jewel LingoThree Buddhist Practices For Getting Your Sh*t Together | Vinny FerraroWhy Self-Hatred Makes No Sense | Matthew BrensilverHow to Actually Be Present | Matthew Brensilver

Also, the teachers? sites:

https://vinnyferraro.org/

Vinny Ferraro's Course, A Year To Live

https://www.kairajewel.com/

https://www.matthewbrensilver.org/

Feedback form: Let us know what you think!

https://www.happierapp.com/contact

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

Full Shownotes: https://happierapp.com/podcast/tph/dj-surrender-4

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What ancient Greeks and Romans figured out about stress reduction.

You may have heard about stoicism, in the common parlance, as having a stiff upper lip, sucking it up, grinning and bearing it, suppressing your emotions, etcetera. Or you may have heard of Stoicism, the ancient Greco/Roman philosophy, that has become the de rigeur set of life hacks among millennial self-optimizers. 

In this episode, guest Nancy Sherman argues that Stoicism is way deeper than any of that. She will argue that, in fact, Stoicism is kind of the opposite of all the above. It?s a way to truly know your patterns of thought and emotion. 

Nancy Sherman is a Professor of Philosophy at Georgetown University. She is an expert in ethics, the history of moral philosophy, moral psychology, military ethics, and emotions. Her most recent book is called Stoic Wisdom: Ancient Lessons for Modern Resilience.

This episode is a rebroadcast from 2021: it?s one of our most-listened episodes, and we thought it might be particularly useful in this time of election-related stress. 

In this conversation, we:

cover the basics of Stoicism, how and why capital ?S? Stoicism is often misinterpreted, a meditation practice called ?premeditation of evils,? which is far more practical than it may sound, and another practice designed to make you feel ?at home in the world?.

Content Warning: There is a brief reference to suicide.

Related Episodes:

Ancient Strategies for Managing Stress & Anxiety | Ryan Holiday

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Full Shownotes: https://www.happierapp.com/podcast/tph/nancy-sherman-rerun

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Discomfort with the unknown is a natural human response. This meditation will help you relax as you practice allowing the rhythm of life to unfold.

About Alexis Santos:

Alexis has practiced and taught Insight Meditation in both the East and West since 2001. He has been a long-time student of Sayadaw U Tejaniya (a well respected meditation teacher in Burma whose teachings have attracted a global audience), and his teaching emphasizes knowing the mind through a natural and relaxed continuity -- a style of practice that's particularly useful during our crazy lives. Alexis has completed the Spirit Rock/IMS Teacher Training, teaches retreats across the globe, and currently lives in Portland, Maine.

To find this meditation in the Happier app, you can search for ?Facing Uncertainty.?

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How to get the practice into your molecules?not in some militaristic way, but in a way that feels easy and natural.

Alexis Santos has been in the field of mindfulness and meditation since 2001. After graduating from Harvard University in 1995, he spent several years in medical school before leaving his chosen career as a doctor to seek out a different path. It was while traveling in India that he was introduced to insight meditation.

 

Since that time, Alexis has practiced in many meditative styles and traditions, including with Sayadaw U Tejaniya, the Thai Forest tradition with Ajahn Sumedho, the Tibetan tradition with Yongey Mingyur Rinpoche and within the lay Western insight community where he continues to learn from the growing diversity of voices.

 

Alexis's primary teacher has been Sayadaw U Tejaniya, from the Burmese Theravada tradition, and with whom he ordained as a Buddhist monk from 2003 - 2005. Sayadaw encouraged Alexis to teach in 2012. Alexis also completed the Spirit Rock/IMS four-year teacher training program with Jack Kornfield and others, including mentors Joseph Goldstein and Carol Wilson. 

?

Alexis teaches meditation at retreat centers around the world. He is featured on the Ten Percent Happier meditation app and is co-founder of Open Door Meditation Community in Portland, Maine where he is a guest teacher. 

Alexis's teaching style is natural and uncrafted. He brings a practical, intuitive and compassionate approach to the development of wisdom.

***

Want to study and practice with Alexis? Visit his website at alexissantos.io where you can join his freely offered online practice sessions.

He will also be teaching at the Insight Meditation Society from March 5 - 12. When Awareness Becomes Natural: An U Tejaniya-style Insight Meditation Retreat

Related Episodes:

A More Relaxed Way to Meditate | Alexis Santos

I Just Did A 10-Day Silent Meditation Retreat With Joseph Goldstein. Here?s What I Learned

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How optimizing this skill can change your life ? and the world.

Rabbi Sharon Brous has some extremely practical tips for how to improve what psychologists call your social health. She is the senior and founding rabbi of IKAR, a Jewish community in LA. Her new book, a bestseller, is called The Amen Effect: Ancient Wisdom to Heal Our Hearts and Mend Our Broken World.

Related Episodes:

This Neurobiologist Wants You To Ask One Question To Reframe Anxiety, Depression, And Trauma | Dr. Bruce Perry (Co-Interviewed by Dan's Wife, Bianca!)

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Unraveling one of our main sources of unhappiness.

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.

Check out Sebene?s Substack newsletter, Ancestors to Elements. 

To find this meditation in the Happier app, you can search for ?Hope in the Everyday.?

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The Buddhist case ? and toolkit ? for ?don?t-know mind.?

For this episode, Executive Producer DJ Cashmere interviewed a trio of brilliant Dharma teachers to get their advice about how to handle being wrong. This is the third in a series of 'correspondent' episodes, in which DJ identifies a pain point in his life and meditation practice, then goes out into the world to report on the best ways to address it.

Kaira Jewel Lingo is a former nun in the Plum Village tradition started by Zen Master Thich Nhat Hanh. Vinny Ferraro teaches at the Insight Meditation Society and Spirit Rock, and also in prisons. Matthew Brensilver teaches at many of the same retreat centers, and spent many years working in the field of addiction pharmacotherapy.

*Matthew?s Dharma talk on Knowing And Not-Knowing

****

Want to study and practice with today's guests? Please check out these Spirit Rock offerings:

Matthew Brensilver, Buddhist Psychology Training (Begins in January)

Vinny Ferraro: A Year to Live; Discovering What Death Can Teach Us About Living Fully (Begins in January)

Kaira Jewel Lingo: Healing Our Way Home (Oct. 20); Insight Meditation Retreat (April 9-16; opens Dec. 11)

All 10% Happier listeners receive a discount code for our December Insight Retreat (Dec. 8-18) with the code TENPERCENT

& if you'd like to study with these guests on the East Coast, check out these retreats at the Insight Meditation Society:

Kaira Jewel Lingo, Strength to Love: Honoring Dr. Martin Luther King: Jr. (Jan 17 - Jan 20), and Return to Wholeness: Opening to Wisdom & Love (Mar 23 - Mar 29)

Vinny Ferraro, Peace in Presence: A Four-Night Retreat for All (Jan 31 - Feb 4)

Related Episodes:

Listen to all of DJ?s correspondence episodes here3 Buddhist Strategies for When the News is Overwhelming | Kaira Jewel LingoHow to Keep Your Relationships On the Rails | Kaira Jewel LingoThree Buddhist Practices For Getting Your Sh*t Together | Vinny FerraroWhy Self-Hatred Makes No Sense | Matthew BrensilverHow to Actually Be Present | Matthew Brensilver

Also, the teachers? sites:

https://vinnyferraro.org/

Vinny Ferraro's Course, A Year To Live

https://www.kairajewel.com/

https://www.matthewbrensilver.org/

Feedback form: Let us know what you think!

https://www.happierapp.com/contact

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A Stanford innovation expert shares practical tips on future-proofing your mind.

Frederik Pferdt was Google?s first Chief Innovation Evangelist, where founded Google?s Innovation Lab. He?s also taught classes on innovation and creativity at Stanford University for more than a decade. His new book is called What's Next Is Now: How to Live Future Ready.

In this episode we talk about:

Why we are so resistant to changeHow to embrace the unknownWhy and how to develop compulsive curiosityThe value of experiments and why we shouldn?t fear failureWhat it means to have expansive empathy, and why that can help you develop a future-ready mindsetAnd how to identify what he calls your Dimension X?your own unique capacities

Related Episodes:

Dua Lipa On: Radical Optimism, Falling On Stage, And ?Writing Yourself Into A Good Idea?

#516. Robin Roberts on the Skill of Optimism

#274 The Case for Optimism | Dr. Jonathan Salk

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More from Frederik Pferdt:

Book: What's Next Is Now: How to Live Future Ready

NextLetter (newsletter signup): https://www.frederikgpferdt.com/#nextletter

Instagram: https://www.instagram.com/frederikgpferdt/

LinkedIn: https://www.linkedin.com/in/fgpferdt/?locale=en_US

Full Shownotes: https://happierapp.com/podcast/tph/frederik-pferdt-851

Additional Resources:

Download the Happier app today: https://my.happierapp.com/link/download

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Cultivating what?s good in us helps during times of both abundance and adversity. In fact, it?s when times are hard that we need it the most.

About Kaira Jewel Lingo:

At the age of twenty-five, Kaira Jewel Lingo entered a Buddhist monastery in the Plum Village tradition and spent fifteen years living as a nun under the guidance of Zen Master Thich Nhat Hanh. Now based in New York, she sees her work as a continuation of Engaged Buddhism as well as the work of her parents, inspired by their stories and her dad?s work with Martin Luther King Jr. on desegregating the South. The author of We Were Made for These Times: Ten Lessons on Moving through Change, Loss and Disruption, Kaira Jewel especially feels called to share mindfulness and meditation with Black, Indigenous, and People of Color, as well as activists, educators, youth, artists, and families.

Recently on the podcast:

Six Buddhist Practices To Stay Calm In A Tumultuous World | Kaira Jewel Lingo, Valerie Brown and Marisela Gomez

To find this meditation in the Happier app, you can search for ?Growing the Good.?

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Why the man behind ?The 40-Year-Old Virgin? is a self-help junkie.

Judd Apatow is one of the most prolific comedic minds in the industry. Recently, Apatow produced Peacock?s buddy comedy Please Don?t Destroy: The Treasure of Foggy Mountain and Universal?s romcom, Bros, starring and co-written by Billy Eichner. Apatow also directed, produced, and co-wrote with Pam Brady, the Netflix comedy The Bubble and produced and co-directed HBO Films? Emmy®-winning documentary George Carlin?s American Dream with Michael Bonfiglio. His Netflix comedy special, Judd Apatow: The Return, released in 2017 and premiered to critical acclaim. Previous director credits include the Emmy®-award-winning documentary, The Zen Diaries of Garry Shandling, The 40-Year-Old Virgin, Knocked Up and The King of Staten Island. He produced Academy Award®-nominated The Big Sick and Bridesmaids, as well as Superbad, Pineapple Express and Anchorman. For television, he executive produced Crashing, Girls, and Freaks and Geeks. Off screen, Apatow authored Sicker in the Head, a follow-up to his New York Times best-seller Sick in the Head.

In this episode we talk about:

The role of his parents? bitter divorce in his life and workThe balance between creativity and ambitionWhy so many comedians are so neuroticHis creative process, including some gems from the TV writer David MilchHis relationship to panic, and a hilarious story about freaking out on weedThe way he?s started to understand the different voices inside of himHis recent experiment with ayahuasca, and what he learnedAnd the role of comedy when it feels like the world is on fire

Related Episodes:

Bill Hader on Anxiety, Imposter Syndrome, and Leaning into Discomfort

Duncan Trussell on: Being a Spiritual Omnivore, Whether Psychedelics Are a Bridge to the Divine, and How the Gates of Hell Are Locked From the Inside

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Full Shownotes: http://www.happierapp.com/podcast/tph/judd-apatow

Additional Resources:

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What you resist persists. Buddhist strategies for acceptance and equanimity.

Ofosu Jones-Quartey, a meditation teacher, author, and musician hailing from the Washington DC area brings over 17 years of experience in sharing mindfulness, meditation and self-compassion practices with the world. Holding a bachelor?s degree from American University and certified by the Mindfulness Meditation Teacher Certification Program, Ofosu is a graduate of the Teleos Coaching Institute and is the male voice on the Balance meditation app, reaching over 10 million subscribers. 

Ofosu leads meditation classes and retreats nationwide, having taught and led retreats at the Insight Meditation Community of Washington, The Insight Meditation Society, Spirit Rock, Brooklyn Zen Center, Cleveland Insight, Inward Bound Mindfulness and more.

As an accomplished hip hop artist under the name ?Born I,? Ofosu released the mindfulness-themed album ?In This Moment? in 2021. His most recent album is ?AMIDA?, a spiritual, Lo-Fi Hip Hop album exploring life, death and his Buddhist faith.

Beyond music, Ofosu is an author. His self-published children?s book ?You Are Enough? debuted in 2020 and his next work ?Love Your Amazing Self? via Storey Publishing in 2022. Ofosu?s latest book: ?Lyrical Dharma: Hip Hop as Mindfulness? will be released in 2025 via Parallax Press. You can pre-order the book here.

Ofosu lives in Rockville, Maryland, with his wife and four children.

Cara Lai has worked as an artist, wilderness guide, social worker, and therapist before becoming a full time meditation teacher. She teaches teens and adults at Spirit Rock, Insight Meditation Society, and Ten Percent Happier.

To find out more about what Cara does, you can go to her website, www.caralai.org ? where she?s got some online meditation classes, including one called Meditate Your Face Off. She also has a monthly class for parents, co-led by Ofosu Jones-Quartey.

Speaking of podcasts, Cara also co-hosts a podcast called Adventures in Meditating (For Parents), along with Jess Morey and Jon Roberts.

Cara lives in Vermont with her husband and their 2-year-old son.

Related Episodes:

The Upside of Desire | Cara Lai 

Can You Get Fit Without Self-Loathing? | Cara Lai 

Rewire How You Talk To Yourself | Ofosu Jones-Quartey

What It?s Like To Do A Year-Long Silent Meditation Retreat?By Yourself | Cara Lai

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

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?America's Government Teacher? has smart tips for staying calm in turbulent times.

After years of serving as a high school government and law teacher, Sharon McMahon took her passion for education to Instagram, where more than a million people (who affectionately call themselves ?Governerds?) rely on her for non-partisan, fact-based information.

Sharon is also the host of the award-winning podcast, Here?s Where It Gets Interesting, where, each week, she provides entertaining yet factual accounts of America?s most fascinating moments and people. In addition, she is the author of The Preamble, a Substack newsletter about politics and history. 

In this episode we talk about:

How to avoid being ?confidently wrong? How we often get confused between our opinions and our identity?which makes it very hard to change our opinionsThe importance of having a diverse media diet Tips for consuming the news without driving yourself nutsHow to have compassion for people who we completely disagree withHow history can be a balm for hopelessness?an antidote for when we?re tempted to conclude that things have never been worseHow everyday people have way more power than we thinkAnd why hope is a choice.

Related Episodes:

Eight Things I?m Doing To Stay Sane During Election Season | Dan Harris

#405. How You Help End Polarization and Inequality ? and Get Happier, Too | Robert Putnam & Shaylyn Romney Garrett

3 Buddhist Strategies for When the News is Overwhelming | Kaira Jewel Lingo

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Full Shownotes: https://happierapp.com/podcast/tph/sharon-mcmahon-847

Additional Resources:

Download the Ten Percent Happier app today: https://app.tenpercent.com/link/download

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Co-opt the feeling of boredom and use it as feedback, instead of just wanting it to go away.

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, you can search for ?When Meditating Gets Boring.?

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Last month, Dan appeared on Impolitic With John Heilemann ? the two guys are old friends ? to talk through Dan?s strategies for staying sane in the homestretch of this anxiety-fueled, agitation-inducing, existentially unnerving election; why failure is often more productive and profitable (mentally, emotionally, spiritually) than success; how to maintain a sense of calm, balance, and serenity while working harder than, in Dan?s phrase, a ?six-peckered goat;? and the career earthquake that?s led to the big recent changes you?ve all heard about in the 10% Happier empire. Dan thought that the conversation was terrific, so he asked John if he could offer it to his followers?et voila, here it is! If this taste of John whets your appetite for more, please follow Impolitic With John Heilemann for a twice-weekly all-you-can-eat buffet of fresh, candid, no-holds-barred conversations with the people who shape our politics and culture. Thanks for listening, hope you enjoy, and namaste.

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How to handle other people's anger?and the anger that their anger might trigger in you.

For this episode, Executive Producer DJ Cashmere interviewed a trio of brilliant Dharma teachers to get their advice about how to handle anger. This is the second in a series of 'correspondent' episodes, in which DJ identifies a pain point in his life and meditation practice, then goes out into the world to report on the best ways to address it.

Kaira Jewel Lingo is a former nun in the Plum Village tradition started by Zen Master Thich Nhat Hanh. Vinny Ferraro teaches at the Insight Meditation Society and Spirit Rock, and also in prisons. Matthew Brensilver teaches at many of the same retreat centers, and spent many years working in the field of addiction pharmacotherapy.

****

Want to study and practice with today's guests? Please check out these Spirit Rock offerings:

Matthew Brensilver, Buddhist Psychology Training (Begins in January)

Vinny Ferraro: A Year to Live; Discovering What Death Can Teach Us About Living Fully (Begins in January)

Kaira Jewel Lingo: Healing Our Way Home (Oct. 20); Insight Meditation Retreat (April 9-16; opens Dec. 11)

All 10% Happier listeners receive a discount code for our December Insight Retreat (Dec. 8-18) with the code TENPERCENT

& if you'd like to study with these guests on the East Coast, check out these retreats at the Insight Meditation Society:

Kaira Jewel Lingo, Strength to Love: Honoring Dr. Martin Luther King: Jr. (Jan 17 - Jan 20), and Return to Wholeness: Opening to Wisdom & Love (Mar 23 - Mar 29)

Vinny Ferraro, Peace in Presence: A Four-Night Retreat for All (Jan 31 - Feb 4)

Related Episodes:

Listen to all of DJ?s correspondent episodes here3 Buddhist Strategies for When the News is Overwhelming | Kaira Jewel LingoHow to Keep Your Relationships On the Rails | Kaira Jewel LingoThree Buddhist Practices For Getting Your Sh*t Together | Vinny FerraroWhy Self-Hatred Makes No Sense | Matthew BrensilverHow to Actually Be Present | Matthew BrensilverHow to Speak Clearly, Calmly, and Without Alienating People | Dan Clurman and MuditaBrené Brown Says You're Doing Feelings WrongDolly Chugh, How Good People Fight BiasThe Many Benefits of a ?Paradox Mindset? | Dolly Chugh

Also, the teachers? sites:

https://vinnyferraro.org/

Vinny Ferraro's Course, A Year To Live

https://www.kairajewel.com/

https://www.matthewbrensilver.org/

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

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/DJ-Anger-2

Additional Resources:

Download the Ten Percent Happier app today: https://my.happierapp.com/link/download

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Amanda Ripley is a New York Times bestselling author, a Washington Post contributing columnist, and the co-founder of Good Conflict, a media and training company that helps people reimagine conflict. She has written three award-winning, nonfiction books about three very different subjects: High Conflict, The Smartest Kids in the World, and The Unthinkable. 

In this episode we talk about:

The key differences between healthy conflict and high conflictFive key steps for getting out of or avoiding high conflictWhy it's a golden age for so-called conflict entrepreneurs; and how to spot them in your orbit?Looping? ? a key technique that changed Amanda?s life (and Dan?s)How to set good boundaries while not giving up on peopleOne of the most reliable antidotes to all forms of bias, something called contact theoryThoughts on how to interact with the news and social media during a presidential electionThe very good reasons to avoid humiliating your opponent. She calls humiliation the nuclear bomb of emotionsAnd much more

Related Episodes:

Fight Right: The Science of Healthy Conflict | Drs. John and Julie Gottman

How to Repair the Damage After a Fight | Dr. Becky Kennedy

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

Full Shownotes: https://happierapp.com/podcast/tph/amanda-ripley-843

Additional Resources:

thegoodconflict.comDownload the Ten Percent Happier app today: https://app.tenpercent.com/link/download

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A soothing meditation for moments when stress gets out of control. Take time for self-compassion by accompanying yourself with gentle presence and kind words.

About Pascal Auclair:

Pascal Auclair has been immersed in Buddhist practice and study since 1997, sitting retreats in Asia and America with revered monastics and lay teachers. He has been mentored by Joseph Goldstein and Jack Kornfield at the Insight Meditation Society (IMS) in Massachusetts and Spirit Rock Meditation Center in California, where he is now enjoying teaching retreats. Pascal teaches in North America and in Europe. He is a co-founder of True North Insight and one of TNI?s Guiding Teachers.

To find this meditation in the Happier app, you can search for ?Find Comfort in Self-Compassion.?

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October 10th is World Mental Health Day - and to mark the event, Yale professor Dr Laurie Santos of The Happiness Lab podcast has assembled a crew of fellow hosts from the top wellness shows, a group we?re calling The Titans of Happiness.   

Dr Joy Harden Bradford is a clinical psychologist and host of the podcast Therapy for Black Girls.

Gretchen Rubin is the OG of wellbeing experts. She?s written many best-selling happiness books - most recently Life in Five Senses and hosts Happier with Gretchen Rubin. 

Dan Harris was a TV news anchor who - after having a panic attack live on air - promoted mindfulness meditation practices on his hit show 10% Happier. 

And since she wanted this to be an extra special episode, Dr Laurie invited one extra, extra special guest, Sesame Street?s Elmo. Elmo?s only three and half, so Samantha Maltin (Chief Branding and Marketing Officer at Sesame Workshop) came along with him.  

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

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This stuff can be done by anyone, anywhere, anytime.

Kaira Jewel Lingo, a frequent flier on this show, was an ordained Buddhist nun for 15 years. Now she lives in New York, writes books, and teaches meditation all over the world. Valerie Brown is a former lawyer and lobbyist who traded in her high-pressure job to teach the dharma. She also works as an executive coach. And Marisela Gomez is a physician, public health scholar and longtime meditator. 

All three guests come out of Zen Master Thich Nhat Hanh?s Plum village tradition. They also are the co-authors of the new book Healing Our Way Home: Black Buddhist Teachings on Ancestors, Joy, and Liberation. 

Related Episodes:

3 Buddhist Strategies for When the News is Overwhelming | Kaira Jewel LingoHow to Keep Your Relationships On the Rails | Kaira Jewel LingoThe Medieval Executioner in Your Head | Valerie Brown

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

Full Shownotes: https://happierapp.com/podcast/tph/brown-gomez-lingo

Additional Resources:

Download the Happier app today: https://my.happierapp.com/link/download

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Up until now, in our culture, we?ve generally talked about physical health and mental health?but there?s an emerging consensus that the missing piece is social health.

But what can you actually do to improve your social health? Today we?re going deep with the scientist who has thought a lot about this, and has a ton of good advice.

Kasley Killam, MPH, is a leading expert in social health and the award-winning author of The Art and Science of Connection: Why Social Health is the Missing Key to Living Longer, Healthier, and Happier. As a graduate of the Harvard School of Public Health, sought-after advisor and keynote speaker, and founder of Social Health Labs, Killam has been improving global well-being through connection for over a decade. Her collaborations with organizations like Google, the US Department of Health and Human Services, and the World Economic Forum contribute to building more socially healthy products, workplaces, and communities. Killam?s insights can be found in outlets such as The New York Times, Forbes, NPR, Scientific American, Psychology Today, and The Washington Post.

In this episode we talk about:

Why social health is so important, and how it impacts our physical and mental healthHow to figure out what your social style isTips for strengthening your social musclesWhat you can do to boost your social health musclesHow much vulnerability is appropriate How to have a healthy relationship with yourselfHow legislation could help with social healthEmerging industries for social fitnessAnd lastly, how we can work towards creating a society that cultivates connection

Related Episodes:

Self-Compassion Ain?t Always Soft | Kristin Neff

Kryptonite for the Inner Critic | Kristin Neff

Rethinking Success | Mia Birdsong

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Ten Percent Happier online bookstore

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

Full Shownotes:  https://happierapp.com/podcast/tph/kasley-killam-839

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Without a good compass, it is hard to have a sense of direction. Our inner world is much the same?and you can fine-tune your aim in life by sensing where you are right now.  

About Emily Horn:

Emily Horn is on the core team of Buddhist Geeks, which integrates technology, culture, and meditation. She is authorized to teach meditation by Spirit Rock Meditation Center, Insight Meditation Society, and InsightLA, and has been called a ?power player of the mindfulness movement" by Wired Magazine.

To find this meditation in the Ten Percent Happier app, you can search for ?Tuning Your Inner Compass.?

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

A deep dive on one of the thorniest and most destructive states of mind.

For this episode, Executive Producer DJ Cashmere interviewed a trio of brilliant Dharma teachers to get their advice about how to handle anger. This is the first in a series of 'correspondent' episodes, in which DJ identifies a pain point in his life and meditation practice, then goes out into the world to report on the best ways to address it.

Kaira Jewel Lingo is a former nun in the Plum Village tradition started by Zen Master Thich Nhat Hanh. Vinny Ferraro teaches at the Insight Meditation Society and Spirit Rock, and also in prisons. Matthew Brensilver teaches at many of the same retreat centers, and spent many years working in the field of addiction pharmacotherapy.

****

Want to study and practice with today's guests? Please check out these Spirit Rock offerings:

Matthew Brensilver, Buddhist Psychology Training (Begins in January)

Vinny Ferraro: A Year to Live; Discovering What Death Can Teach Us About Living Fully (Begins in January)

Kaira Jewel Lingo: Healing Our Way Home (Oct. 20); Insight Meditation Retreat (April 9-16; opens Dec. 11)

All 10% Happier listeners receive a discount code for our December Insight Retreat (Dec. 8-18) with the code TENPERCENT

& if you'd like to study with these guests on the East Coast, check out these retreats at the Insight Meditation Society:

Kaira Jewel Lingo, Strength to Love: Honoring Dr. Martin Luther King: Jr. (Jan 17 - Jan 20), and Return to Wholeness: Opening to Wisdom & Love (Mar 23 - Mar 29)

Vinny Ferraro, Peace in Presence: A Four-Night Retreat for All (Jan 31 - Feb 4)

Related Episodes:

3 Buddhist Strategies for When the News is Overwhelming | Kaira Jewel LingoHow to Keep Your Relationships On the Rails | Kaira Jewel LingoThree Buddhist Practices For Getting Your Sh*t Together | Vinny FerraroWhy Self-Hatred Makes No Sense | Matthew BrensilverHow to Actually Be Present | Matthew BrensilverThe Voice in Your Head | Ethan KrossI Just Went Through A Career Earthquake: This Is What's Next.How to Repair the Damage After a Fight | Dr. Becky KennedyGet Happier Without Losing Your Edge | Kamala MastersBest of the Archives: Making it RAIN | Tara BrachKryptonite for the Inner Critic | Kristin Neff

Also, the teachers? sites:

https://vinnyferraro.org/

Vinny Ferraro's Course, A Year To Live

https://www.kairajewel.com/

https://www.matthewbrensilver.org/

Feedback form: Let us know what you think!

https://www.happierapp.com/contact

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Ten Percent Happier online bookstore

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

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/DJ-Anger-1

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Dr. Sanjay Gupta is the multiple Emmy Award-winning chief medical correspondent for CNN and host of the CNN podcast Chasing Life. Gupta, a practicing neurosurgeon, plays an integral role in CNN?s reporting on health and medical news for all of CNN?s shows domestically and internationally. In addition to his work for CNN, Gupta is an associate professor of neurosurgery at Emory University Hospital and associate chief of neurosurgery at Grady Memorial Hospital in Atlanta. He is the author of four New York Times best-selling books, ?Chasing Life? (2007), ?Cheating Death? (2009), ?Monday Mornings? (2012), and ?Keep Sharp: Building a Better Brain? (2020).

In this episode we talk about:

Sanjay?s origin story and how he got interested in the brain in the first placeThe mysteries of consciousnessWe dive into his five pillars of brain healthHow you can grow new brain cells by moving the body (but in certain ways)Key skills for challenging your brainWe hear about some meditation tips Sanjay picked up from the Dalai LamaWhether we should worry alone or with other peopleAnd lastly, why it?s so important for men to have vulnerable conversations with each other

Related Episodes:

The Dalai Lama?s Guide to Happiness

#230: The Power of Rest | Alex Soojung-Kim Pang

#614. Your Brain on Food | Dr. Uma Naidoo

The Science Of Memory: How To Get Better At Remembering And Be Okay With Forgetting | Charan Ranganath

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Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

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

Full Shownotes: https://happierapp.com/podcast/tph/sanjay-gupta-836

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.