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Ten Percent Happier with Dan Harris

Ten Percent Happier with Dan Harris

Dan Harris is a fidgety, skeptical ABC News anchor who had a panic attack live on "Good Morning America," which led him to try something he always thought was ridiculous: meditation. He went on to write the bestselling book, "10% Happier." In this podcast, Dan explores happiness (whatever that means) from all angles. Guests include legendary meditation teachers -- from the Dalai Lama to Western masters -- as well as scientists, and even the odd celebrity. But the show also ventures beyond meditation, bringing on leading researchers in areas such as social anxiety, bias, creativity, productivity, and relationships. The animating insight of this show is that the mind is trainable. This is what science is showing us. Mental traits such as happiness, calm, generosity, compassion, and connection are not hardwired, unalterable factory settings; they are, in fact, skills that can be trained. On this show, you'll learn how.

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Episodes

#317: Non-Preachy Ethics | Jozen Tamori Gibson

We?re diving in on another Buddhist list today. One of the many things I like about the Buddha is that, as far as I can tell, he pretty much always aims his messages, even the hard-to-swallow ones, at the pleasure centers of the brain. Even when he?s talking about ethics, which could come off as preachy or overly abstemious. Today, we?re going to talk about the Five Precepts. The Precepts are kind of like the Buddhist version of the Ten Commandments. Except, as you will hear, there is, by design, an enormous amount of flexibility in how you can interpret and apply these precepts. And undergirding it all is, as mentioned, self-interest. The reason not to steal or lie or kill is that, in the end, it protects your mind. My guest is Jozen Tamori Gibson, who has trained in the Sot? Zen and Theravada traditions, is on the Teacher?s Council for New York Insight Meditation Center, and teaches in a variety of other settings, including the Insight Meditation Society. Jozen?s pronouns are they/them. Quick note before we dive in: Jozen lives on a busy street, so you will sometimes hear a little bit of background noise. Take a few minutes to help us out by answering a survey about your experience with this podcast! The team here is always looking for ways to improve, and we?d love to hear from all of you, but we?d particularly like to hear from those of you who listen to the podcast and do not use our companion app. Please visit www.tenpercent.com/survey to take the survey. Thank you. Where to find Jozen Tamori Gibson online: Website: https://www.dharma.org/teacher/jozen-tamori-gibson/ Social Media: ?   Instagram: https://www.instagram.com/jozentamorigibson/?hl=e Book Mentioned: ?   ?Experience of Insight? Audiobook: https://www.audible.com/pd/The-Experience-of-Insight-Audiobook/1645470377 Full Shownotes: https://www.tenpercent.com/podcast-episode/jozen-tamori-gibson-317
2021-01-20
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#316: How to Call People In (Instead of Calling Them Out) | Loretta Ross

On this Martin Luther King day, it?s tempting to fear that America, and the world, may never have been further away from the kind of inclusive society that Dr. King called for so eloquently. So today, we are, I hope, going to give you a little hope -- and perhaps also some ideas for how you can be an engaged citizen without losing your mind. My guest is Loretta Ross, who describes herself as a radical Black feminist, activist, and public intellectual. She?s a Visiting Associate Professor at Smith College, and she also teaches an online course that caught our eye. It?s called, ?Calling in the Calling Out Culture.? She believes that ?calling out,? which is quite common on social media these days, is adding way too much toxicity to the discourse and alienating people who might otherwise be allies. Instead, she believes in ?calling in,? which steadfastly insists on a large measure of grace, and rejects the impulse to dehumanize. As you will hear, she is a longtime leftist, but no matter where you stand politically, she is modeling a compelling mode of engaging that is insistently open-minded and large-hearted. And, as you will hear, it is one she has personally put the test, as a Black woman who has worked with white supremacists, and a rape survivor who has worked with incarcerated rapists.  Where to find Loretta Ross online:  Website: https://lorettajross.com Social Media: ? Twitter: https://twitter.com/LorettaJRoss ? Facebook: https://www.facebook.com/lorettaross ? YouTube: https://www.youtube.com/channel/UCm2FxbqwV3BEhDpnAihWKqQ Take a few minutes to help us out by answering a survey about your experience with this podcast! The team here is always looking for ways to improve, and we?d love to hear from all of you, but we?d particularly like to hear from those of you who listen to the podcast and do not use our companion app. Please visit www.tenpercent.com/survey to take the survey. Thank you. Full Shownotes: https://www.tenpercent.com/podcast-episode/loretta-ross-316
2021-01-18
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How to Work with "The Comparing Mind" | Bonus Meditation with Jeff Warren

Nothing compares to now. Let Jeff help you find freedom and ease from constant comparing by embracing this very moment.   Take a few minutes to help us out by answering a survey about your experience with this podcast! The team here is always looking for ways to improve, and we?d love to hear from all of you, but we?d particularly like to hear from those of you who listen to the podcast and do not use our companion app. Please visit www.tenpercent.com/survey to take the survey. Thank you.   About Jeff Warren: Jeff is an incredibly gifted meditation teacher. He's trained in multiple traditions, including with renowned teacher Shinzen Young. Jeff is the co-author of NY Times Bestseller "Meditation for Fidgety Skeptics," and the founder of the Consciousness Explorers Club, a meditation adventure group in Toronto. He has a knack for surfacing the exact meditation that will help everyone he meets. "I have a meditation for that" is regularly heard from Jeff, so we've dubbed him the "Meditation MacGyver."
2021-01-15
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#315: A Big Dose of Perspective | Jack Kornfield

This is exactly what I needed right now: a huge, helpful dose of perspective in the midst of the political crisis gripping America -- a crisis which, of course, has ripple effects for the whole world. Jack Kornfield trained as a Buddhist monk in Thailand, India, and Burma. He went on to co-found the Insight Meditation Society and then its sister center, Spirit Rock. He holds a Ph.D. in clinical psychology and is a father, husband and activist. His books have been translated into 20 languages and sold more than a million copies. They include, A Wise Heart, After the Ecstasy, the Laundry, and his most recent book, No Time Like the Present. You may ask: what?s the point of meditating when the world is on fire? Jack has extremely satisfying and practical answers. We talk about how to deal with anger and fear, how to talk to our kids, and whether people can feel it when we send them compassion or friendliness. Two quick notes before we dive in: you may hear a little ticking noise on Jack?s audio for the first ten minutes; it goes away after we discover that a wristwatch was placed near the mic. Second, he leads a quick guided meditation in the middle of our chat. Don?t close your eyes if you?re driving! Gretchen Rubin?s The Happiness Experience 2021 - Check it out here http://bit.ly/3bgeBn4 and use promo code HAPPIER2021 to save over $100.  Where to find Jack Kornfield online:  Website: https://jackkornfield.com/bio/ Twitter: https://twitter.com/JackKornfield Facebook: https://www.facebook.com/jkornfield/ Instagram: @jack_kornfield Additional Resources: ? Ten Percent Happier Live: https://tenpercent.com/live ? Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide ? Free App access for Frontline Workers: https://tenpercent.com/care Full Shownotes: https://www.tenpercent.com/podcast-episode/jack-kornfield-315
2021-01-13
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#314: A Wise and Counterintuitive Way to Meditate in a Crisis | Lama Rod Owens

If you?re either seething or scared ? or both ? in the aftermath of the attack on the US Capitol, this one?s for you. In times of national and international strife, we?ve made it a habit of turning to Lama Rod Owens. Rod was officially recognized as a lama by the Kagyu school of Tibetan Buddhism after doing a three-year retreat. He has a Master of Divinity degree from Harvard. And he has written several books, including his newest, which is called Love and Rage. In this conversation, which we recorded just yesterday, we talk about how to work with the anger and fear many of us are feeling right now. We also talk about how to communicate with people with whom we disagree; how to strategically divest from people and technologies that are depleting us (rather than self-medicating with distraction); and why the most important way to play a constructive role right now ? although this may be counterintuitive for some people ? is to start with yourself. Where to find Lama Rod Owens online:  Website: https://www.lamarod.com Twitter: https://twitter.com/LamaRod1 Facebook: https://www.facebook.com/lamarod/ Instagram: https://www.instagram.com/lamarodowens/ Book Mentioned: Love and Rage: The Path of Liberation Through Anger by Lama Rod Owens https://bookshop.org/books/love-and-rage-the-path-of-liberation-through-anger-9781623174095/9781623174095 Full Shownotes: https://www.tenpercent.com/podcast-episode/lama-rod-314
2021-01-11
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#313: National Trauma?Now What? | Jon Kabat-Zinn Special Edition

I don't know about you, but I felt a lot of anger, fear, and sadness while watching those horrifying images from the United States Capitol on Wednesday. So how do we handle this with some degree of equanimity? That's what we're going to talk about today. It's Friday, which is when we usually post bonus meditations or talks, but given the collective trauma we are living through -- both in the US and around the world -- we wanted to post a special episode. I'll be honest... as a journalist and as a meditation evangelist, I can't sit here and guarantee that everything's going to be alright. I suspect it will be, but -- really -- I don't know. What I do know, though, is that meditation -- taking care of your own mind -- will help you navigate this moment more skillfully. And if enough of us do this, it might impact the course of events.  You know who agrees with me? Jon Kabat-Zinn. He's a towering figure in the world of meditation and mental health. He created Mindfulness-Based Stress Reduction, a way of teaching meditation that brought the practice into the secular mainstream and resulted in an explosion of scientific research demonstrating the benefits of the practice. He's written such books as Wherever You Go, There You Are and Full Catastrophe Living. And he's a Professor of Medicine Emeritus at the University of Massachusetts Medical School. How to join the New Year?s Challenge: Join the New Year's Challenge by downloading the Ten Percent Happier app : https://10percenthappier.app.link/install. You should be prompted to join the Challenge after registering your account. If you've already downloaded the app, just open it up or visit this link to join: https://10percenthappier.app.link/NewYearsChallenge21 Full Shownotes: https://www.tenpercent.com/podcast-episode/jon-kabat-zinn-313
2021-01-08
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#312: You're Doing Resolutions Wrong. Here?s How to Fix It. | Dr. Laurie Santos

New Year?s Series Episode 4. Today we?re going to dive into the science behind why so many of us get New Year's resolutions so wrong -- and how we can do better. My guest is Dr. Laurie Santos. As you may remember, she made her debut on this show just over a month ago, in an episode about how to handle the pandemic winter blues. She was such a font of practical wisdom that we almost immediately invited her back.  Laurie is a tenured psychology professor at Yale, where she teaches a massively popular course on happiness. She also hosts an excellent podcast called The Happiness Lab, where right now, she?s doing a series of episodes along a very similar theme--what she?s calling ?anti-resolutions?--so I definitely recommend checking that out.  In today?s conversation, we talk about why resolutions are a thing in the first place; why they so often go pear-shaped; and common pitfalls and misunderstandings in our attempts to lose weight, exercise more, or make more money. As we?ve been stressing in our New Year?s series, Laurie argues that one powerful antidote to our resolution morass is self-compassion. As we?ve been saying throughout our series, the research shows that self-compassion is much better fuel for habit change than our usual mode of shame. I have been referring to it as a kind of uber-habit, out of which all other habits can flow.  Join Laurie Santos in the New Year?s Challenge: https://challenges.tenpercent.com/?challenge=new-years-2021&challenge_invite=gDTcpTfZgSdFXZvhtG6u3sSe&challenge_title=New%20Year%27s%20Challenge    How to join the New Year?s Challenge: Join the New Year's Challenge by downloading the Ten Percent Happier app : https://10percenthappier.app.link/install. You should be prompted to join the Challenge after registering your account. If you've already downloaded the app, just open it up or visit this link to join: https://10percenthappier.app.link/NewYearsChallenge21 Full Shownotes: https://www.tenpercent.com/podcast-episode/laurie-santos-312
2021-01-06
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#311: Karamo: How To Actually Do Self-Love

New Year?s Series Episode 3. We talk with Karamo about how to practice self-love--and why doing so is the opposite of selfish.   Karamo was the first out gay Black man on reality TV when he appeared on MTV?s The Real World: Philadelphia in 2004. But then he left TV and found out he was a father. He got custody of his son, adopted his son?s half-brother, and worked for a decade as a social worker before returning to the media world. He?s now the Culture expert on Netflix?s blockbuster reboot of Queer Eye. He also hosts his own podcast and is the author of a memoir as well as a children?s book, which he co-wrote with his son.   In today?s conversation, we talk about why, for Karamo, learning to love himself started with learning to love his first name; how he overcame negative messages inside his abusive childhood home; why men struggle so much with the concept of self-love; and the areas in his own life where he struggles the most to practice what he preaches.    How to join the New Year?s Challenge: Join the New Year's Challenge by downloading the Ten Percent Happier app: https://10percenthappier.app.link/install. You should be prompted to join the Challenge after registering your account.   If you've already downloaded the app, just open it up or visit this link to join: https://10percenthappier.app.link/NewYearsChallenge21   Where to find Karamo Brown online:  Website: http://karamobook.com   Social Media: ·        Twitter: https://twitter.com/Karamo ·        Facebook: https://www.facebook.com/pages/category/Personal-Blog/Karamo-Brown-Page-227323621184576/ ·        Instagram: https://www.instagram.com/karamo ·        YouTube: https://www.youtube.com/user/Karamobrown ·        Podcast: https://luminary.link/PPiQNuwwicb Full Show Notes: https://www.tenpercent.com/podcast-episode/karamo-311
2021-01-01
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#310: The Scientific Case for Self-Compassion | Chris Germer

New Year?s Series Episode 2. We talk with Chris Germer about the scientifically-proven benefits of self-compassion; how to practice self-compassion in your life; the disutility of shame; and the connection between self-compassion and compassion for others. Oh, and we also take some listener voicemails.   Chris Germer 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.   How to join the New Year?s Challenge: Join the New Year's Challenge by downloading the Ten Percent Happier app : https://10percenthappier.app.link/install. You should be prompted to join the Challenge after registering your account.   If you've already downloaded the app, just open it up or visit this link to join: https://10percenthappier.app.link/NewYearsChallenge21   Where to find Chris Germer online:  Website: https://chrisgermer.com   Social Media: ·        Facebook: https://www.facebook.com/CenterForMSC ·        Chris?s Instagram: https://www.instagram.com/christophergermerphd/ ·        Center for Mindful Self Compassion Instagram: https://www.instagram.com/centerformindfulselfcompassion/ ·        YouTube: https://www.youtube.com/channel/UCObLXaQeAfuhSLPf3IW5Adw Full Shownotes: https://www.tenpercent.com/podcast-episode/chris-germer-310
2020-12-30
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#309: The Ultimate New Year's Resolution | Susan Piver and Jeff Warren

New Year?s Series Episode 1. We talk with expert meditation teachers Susan Piver and Jeff Warren about a radical approach to the new year: self-compassion. Susan and Jeff help introduce the New Year?s Meditation Challenge launching in the Ten Percent Happier app. And we respond to listener voicemail questions about how to operationalize self-love in our everyday lives. That?s right, we?re going all-in on self-love: leaning into the cheese, diving into the fondue, surfing the brie (a phrase that you?ll hear one of our guests today coin in real time). But I want to be clear: this is not sap for the sake of sap -- this is sap for the sake of science, and sanity.  As tens of millions of us go about the annual, humiliating ritual of making and then abandoning New Year?s resolutions, there is ample evidence that you are more likely to achieve your long-term goals if you pursue those goals not out of self-loathing or shame (which is the not-so-subtle subtext of the whole ?New Year, New You? slogan) but instead with self-love -- or self-compassion. So we have a whole bonanza of programming for you. First, our New Year?s Series starts today here on the podcast. Over the next few weeks, we?ve got a blockbuster lineup, including scientists, meditation teachers, and Karamo, star of the hit Netflix show Queer Eye and a vocal proponent of self-love.    How to join the New Year?s Challenge: ·        Download the Ten Percent Happier app directly in the Apple App Store (for iPhone/iPad): http://apple.co/1V7sqo9 or the Google Play store (for Android phones): https://play.google.com/store/apps/details?id=com.changecollective.tenpercenthappier  ·        If you are new to Ten Percent Happier, tap Get Started to register an account. (If you already have an account you?ll need to tap Sign In at the bottom of the screen.) ·        You should be prompted to Join the Challenge after registering your account. Just tap on the Join Challenge button and follow the prompts.  ·        If you don?t join the Challenge during registration, within the app tap the Join Challenge banner at the bottom of the screen and follow the prompts.  ·        If you don?t see Join Challenge in the app you can also join on a mobile device by tapping this link: https://10percenthappier.app.link/NewYearsChallenge21 Full Shownotes: https://www.tenpercent.com/podcast-episode/newyear-challenge-kickoff-309
2020-12-28
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A Shortcut to Gratitude | Bonus Meditation with Jay Michaelson

Feel the sweet happiness of gratitude for those who have helped you over the years, the kind benefactors in your life. Excited about our upcoming New Year's Challenge? Download the Ten Percent Happier app today to get ready: https://10percenthappier.app.link/install  About Jay: Dr. Jay Michaelson is the Editor of Wisdom Content at Ten Percent Happier and the author of six books on meditation, including his newest, Enlightenment by Trial and Error. In his ?other career,? Jay is a columnist for The Daily Beast, and was a professional LGBTQ activist for ten years. Jay is an ordained rabbi and has taught meditation in secular, Buddhist, and Jewish context for fifteen years.
2020-12-25
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The Anti-Diet | Evelyn Tribole

I, like many people, have the potential to get pretty dysregulated around food and body image. A lot of men don?t talk about this stuff, but there is plenty of evidence that this is a unisex issue. Especially during the holidays, when we?re surrounded by treats and stress-eating because we can?t see our family, or we can -- and they?re making us crazy.  This interview you?re about to hear changed my life. That?s an overused phrase, but in this case, it happens to be true. I came into this conversation with a rather hostile attitude toward my own body, filled with unrealistic expectations and unsustainable restrictions. Over the course of this encounter, you will hear my mind start to change. And ever since this interview was recorded, about a year ago, I have been working one-on-one with my guest, Evelyn Tribole, on these issues.  Evelyn is the co-creator of something called ?Intuitive Eating,? which you can think of as kind of the anti-diet. Diets, she argues, do not work. Worse, they lead us to mistrust our bodies, so we misread their signals and don?t even know when we?re hungry or when we?re full. Her approach is backed by science, and powered by mindfulness.  Where to find Evelyn Tribole online:  Website: https://www.evelyntribole.com/ Twitter: https://twitter.com/etribole Facebook: https://www.facebook.com/evelyn.tribole Instagram: https://www.instagram.com/evelyntribole/ YouTube: https://www.youtube.com/channel/UCcfkldY3O0ly3XRh9B8Wt9A Excited about our upcoming New Year's Challenge? Download the Ten Percent Happier app today to get ready: https://10percenthappier.app.link/install Full Shownotes: https://www.tenpercent.com/podcast-episode/evelyn-tribole-repost
2020-12-23
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Vulnerability: The Key to Courage | Brené Brown

Vulnerability is not something I ever personally considered to be a valuable skill to cultivate. That is, until I met today?s guest, Brené Brown-- who helped me understand that being vulnerable is not about weakness, nor is it about sloppy oversharing. Instead, she argues, vulnerability is about honesty, realness, risk, and courage. All qualities that are very relevant for these turbulent times in which we are living.  Brené is a speaker, author, podcaster, professor, and researcher who has spent 2 decades studying vulnerability and courage, along with shame and empathy. She?s written 5 number 1 New York Times best sellers. She?s had a special on Netflix. And she?s spoken to a lot of high-achieving people about the importance of vulnerability, from executive suites to the CIA to the Seattle Seahawks.  We recorded this conversation in 2019, during a simpler time? but her insights are evergreen. Where to find Brené Brown online:  Website: https://brenebrown.com Twitter: https://twitter.com/BreneBrown Instagram: https://www.instagram.com/brenebrown Facebook: https://www.facebook.com/brenebrown Excited about our upcoming New Year's Challenge? Download the Ten Percent Happier app today to get ready: https://10percenthappier.app.link/install  Full Show Notes: https://www.tenpercent.com/podcast-episode/brene-brown-repost
2020-12-21
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A Counterintuitive Remedy for Stress | Bonus Meditation with Sebene Selassie

Being kind to ourselves in hard times bolsters our resilience, so we can learn from setbacks rather than getting stuck in rumination. About Sebene: Born in Addis Ababa, Ethiopia and raised in Washington, D.C, Seb has been drawn to explore the intersection of different cultures. She was a self-professed "really bad dharma student," until she was diagnosed with stage-three breast cancer at age 34. Then she says she became "a really good dharma student." Selassie has now survived breast cancer three times and is a meditation teacher, transformational coach, and community advocate in New York City. For a quick and meaningful gift, send a gift subscription to the Ten Percent Happier app to your friends and family! We're offering gift subscriptions at a discount through the end of this month. No shipping required - your gift will be delivered directly to your email inbox. Get a gift subscription by visiting www.tenpercent.com/gift
2020-12-18
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Kryptonite for the Inner Critic | Kristin Neff

I don?t know about you, but there have been many times during this wrenching year where I have made my pain even worse by adding on layers and layers of self-criticism. There?s a notion that is deeply ingrained in our culture that the only way to succeed -- or even to survive -- is to liberally apply an internal cattle prod. But there is research that strongly suggests that this approach simply leads to extra anxiety, and that there is a more successful approach, called self-compassion. My guest today has been at the very forefront of this research. Kristin Neff has empirically demonstrated the value of self-compassion; she has shown that it doesn?t have to lead to passivity, self-absorption, or cheesiness; and, as you will hear, she has practiced what she preaches in extremely difficult circumstances in her own life. All of this makes her, in my opinion, a figure of incalculable importance. We recorded this interview back in 2019, and it contributed to a major turning point in my meditation practice and in my life. We are reposting it now because as we head into the new year, a time when many of us embark on self-improvement projects based in self-loathing, we could all use a little kryptonite for the inner critic.  Where to find Kristin Neff online:  Website: https://self-compassion.org Twitter: https://twitter.com/self_compassion  Facebook: https://www.facebook.com/selfcompassion  At this point in the holiday season, mail delivery and shipping timelines are not on your side. For a quick and meaningful gift, send a gift subscription to the Ten Percent Happier app to your friends and family! We're offering gift subscriptions at a discount through the end of this month. No shipping required - your gift will be delivered directly to your email inbox. Get a gift subscription by visiting www.tenpercent.com/gift. That?s tenpercent (one word, all spelled out) dot com slash gift. Full Shownotes: https://www.tenpercent.com/podcast-episode/kristin-neff
2020-12-16
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#308: Manure for Enlightenment | Fleet Maull

The notion of transmuting the difficult stuff in your life into something positive has become a cliche. Turning lemon into lemonades, making your mess your message, etcetera. But, as I have said many times on this show, there is a reason cliches become cliches: they?re true. And it is extraordinarily helpful, in my experience, when someone can re-language and revivify an ancient truth that has been ground into platitude through rote repetition. My guest today does just that. Fleet Maull spent many years in prison on serious drug-related charges. He used that time to fuel a deep meditation practice and public service career. He?s practiced for nearly five decades in the Zen, Tibetan, and Vipassana Insight traditions. He?s also written a book called Radical Responsibility. In this episode, we talk about how to, in his words, turn the gnarly stuff in your life into a gift (or, as an old Buddhist expression has it, how to use your struggles as ?manure for enlightenment?). On that note, midway through the interview, you?ll hear Fleet reveal, in real time, and to my surprise, that he is actually in the throes of acute anguish at this very moment-- and he will talk about how this experience is fueling his practice. We also talk about: what he learned in prison about whether human nature is fundamentally good; the value of adding breathing exercises onto your meditation practice; what he means by ?neurosomatic mindfulness.? Where to find Fleet Maull online:  Website: www.fleetmaull.com Social Media: ? Twitter: https://twitter.com/fleetmaull ? Facebook: https://www.facebook.com/fleetmaull/ ? Instagram: https://www.instagram.com/fleetmaull/ ? YouTube: https://www.youtube.com/channel/UCL_AqFCn3m6lvQTJPIx_uLg Books Mentioned: ? Radical Responsibility: How to Move Beyond Blame, Fearlessly Live Your Highest Purpose, and Become an Unstoppable Force for Good by Fleet Maull: www.radicalresponsibilitybook.com ? Mindfulness and Psychotherapy edited by Christopher K. Germer, Ronald D. Siegel, Paul R. Fulton: https://www.indiebound.org/book/9781593851392 People are sending more virtual gifts this holiday season to avoid putting themselves (and essential delivery workers) at risk. If you're one of them, consider helping your loved ones care for their minds by giving them a subscription to the Ten Percent Happier app. We're offering gift subscriptions at a discount through the end of this month. No shipping required - your gift will be delivered directly to your email inbox. Get a gift subscription by visiting www.tenpercent.com/gift. Full Shownotes: https://www.tenpercent.com/podcast-episode/fleet-maull-308
2020-12-14
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A Great Way to Get Out of Your Head | Bonus Meditation with Joseph Goldstein

Caring about others' well being actually enhances our own. Practice and see how this beautiful quality begins to transform your experience. 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. Many Ten Percent Happier users have written in over the past few months to tell us how vital their meditation practice has been to helping them cope with this dumpster fire of a year. If you know someone who could use a bit more balance, send them a gift subscription to the Ten Percent Happier app! We're offering gift subscriptions at a discount through the end of this month. Take advantage of the discount by visiting www.tenpercent.com/gift
2020-12-11
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#307: The Science of Emotional Intelligence | Daniel Goleman

How much would your relationships improve if you could up your emotional intelligence game? That phrase -- emotional intelligence -- entered the lexicon 25 years ago, when my friend Daniel Goleman wrote a book by the same name. And so on this episode, to mark the 25th anniversary edition of Emotional Intelligence, we?re having Danny on the show. By way of background, he is a Harvard-trained psychologist who, along with other contemplative luminaries such as Joseph Goldstein, Sharon Salzberg, Jon Kabat-Zinn, and others, went to Asia and discovered meditation in the 1960s, and then made it a huge part of their lives and careers. In this conversation, we talk about: the four components of emotional intelligence, how to develop them, and why these skills matter so much during the middle of a pandemic. We also discuss: empathy and relationship management in the age of zoom; the ?marshmallow test? and impulse control; a phenomenon he calls ?amygdala hijacks?; and why so many Jewish kids in the sixties and seventies got turned on to Buddhism.   Where to find Daniel Goleman online:  Website: http://www.danielgoleman.info Twitter: https://twitter.com/DanielGolemanEI Facebook: http://www.facebook.com/danielgoleman Books Mentioned: Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain, and Body by Richie Davidson https://www.richardjdavidson.com/altered-traits Man?s Search for Meaning by Viktor Frankl https://bookshop.org/books/man-s-search-for-meaning-9780807014271/9780807014271 A Force for Good: The Dalai Lama's Vision for Our World by Daniel Goleman https://bookshop.org/books/a-force-for-good-the-dalai-lama-s-vision-for-our-world/9780553394894 How much could your relationships improve if your loved ones practiced mindfulness together? For a limited time, if you buy yourself a subscription to Ten Percent Happier, we'll send you a free gift subscription to share with whomever you'd like. Note that nothing is permanent, and this offer is no exception: get it before it ends by going to www.tenpercent.com/december.  Full Shownotes: https://www.tenpercent.com/podcast-episode/daniel-goleman-307
2020-12-09
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#306: A Meditator in the Arena | Sam Harris

Sam Harris (no relation to me, by the way -- although I wouldn?t mind it) has had a formative impact on my contemplative development. He was one of the first ?normal? (at least that?s how I computed it, back when I was still a rather judgmental skeptic) people I met who was really into meditation, which gave me a lot of courage and inspiration to pursue the practice myself. He later helped me get into my first meditation retreat with his old friend Joseph Goldstein, which was a massively important event in my life and the beginning of a deep relationship with Joseph. For those of you who aren?t familiar with Sam, he is a neuroscientist, philosopher, author, podcaster, and app founder. I first heard of him in the mid-aughts, when he wrote a book called The End of Faith, which was a jeremiad against organized religion. I was surprised to learn that he had spent, cumulatively, several years on meditation retreats. He later wrote a book which touched on those subjects, called Waking Up. That is also the name of his meditation app. But while he has one foot firmly in the contemplative world, he is also very much in the arena, mixing it up on Twitter and on his wildly popular podcast, called Making Sense, with his controversial views on hot-button issues from Trump to race to Islam. Sam really believes that the future of civilization depends on our ability to have rational conversations on thorny issues. And he has a new book called Making Sense: Conversations on Consciousness, Morality, and the Future of Humanity, in which some of his podcast conversations are revised and extended. I wanted to have him on to talk about the book, and to explore with him how somebody who is so fiercely engaged in the public square uses meditation to guide and sustain him. I suspect many of you may disagree with him on key issues -- I often wrestle with his ideas quite a bit, personally -- but no matter where you stand, I think you?ll find his answers to these questions fascinating. Take Part in the New Year?s Series To submit a question or share a reflection dial 646-883-8326 and leave us a voicemail. If you?re outside the United States, you can email us a voice memo file in mp3 format to [email protected] The deadline for submissions is Monday December 7th. Where to find Sam Harris online: Website: https://samharris.org Twitter: https://twitter.com/SamHarrisOrg Facebook: https://www.facebook.com/Samharrisorg/ Instagram: https://www.instagram.com/samharrisorg YouTube: https://www.youtube.com/channel/UCNAxrHudMfdzNi6NxruKPLw Books Mentioned: Waking Up: A Guide to Spirituality Without Religion by Sam Harris: https://bookshop.org/books/waking-up-a-guide-to-spirituality-without-religion/9781451636024 The End of Faith: Religion, Terror, and the Future of Reason by Sam Harris: https://bookshop.org/books/the-end-of-faith-religion-terror-and-the-future-of-reason/9780393327656 On Having No Head: Zen and the Rediscovery of the Obvious by Douglas E. Harding: https://bookshop.org/books/on-having-no-head/9781908774064 If you're looking for a sign that you're supposed to start actually meditating - this is it. And, you can bring a friend or family member along for the ride. For a limited time, if you buy yourself a subscription to Ten Percent Happier, we'll send you a free gift subscription to share with whomever you'd like. Note that nothing is permanent, and this offer is no exception: get it before it ends by going to www.tenpercent.com/december. Full Shownotes: https://www.tenpercent.com/podcast-episode/sam-harris-306
2020-12-07
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What is Happiness? | Bonus Meditation with Jay Michaelson

What is happiness? Investigate how happiness is created, what it?s really like, and learn to access the simple happiness of right now. About Jay Michaelson: Dr. Jay Michaelson is the Editor of Wisdom Content at Ten Percent Happier and the author of six books on meditation, including his newest, Enlightenment by Trial and Error. In his ?other career,? Jay is a columnist for The Daily Beast, and was a professional LGBTQ activist for ten years. Jay is an ordained rabbi and has taught meditation in secular, Buddhist, and Jewish context for fifteen years. You can always share these Friday bonuses with your friends, but we're also running a sale to help you and a friend kickstart your meditation practices. For a limited time, if you buy yourself a subscription to Ten Percent Happier, we'll send you a free gift subscription to share with whomever you'd like. Note that nothing is permanent, and this offer is no exception: get it before it ends by going to www.tenpercent.com/december
2020-12-04
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#305: Secrets from the Happiness Lab | Laurie Santos

2020 has already sucked extremely hard, but we may now be entering even more difficult months ahead, as winter sets in. So we asked Professor Laurie Santos to come on. She is overflowing with science-based strategies for navigating this difficult time. This is the second episode in our 2-part series that we?re semi-facetiously calling Winter is Coming. If you missed last week?s episode with Zindel Segal, a pioneer in mindful treatment for depression and anxiety, go check it out. Laurie is a tenured professor at Yale, where she teaches a blockbuster course on happiness. She?s also now the host of a podcast called the Happiness Lab. In the conversation, we talk about how to handle the holidays in a pandemic; how to have hard conversations with your family; combating pandemic fatigue in your own mind; the need to double down on self-care; why the things we think will make us happy probably won?t; and the cultivation of JOMO and ?time affluence.? Take Part in the New Year?s Series To submit a question or share a reflection dial 646-883-8326 and leave us a voicemail. If you?re outside the United States, you can email us a voice memo file in mp3 format to [email protected] The deadline for submissions is Monday December 7th. Where to find Laurie Santos online: Website: https://psychology.yale.edu/people/laurie-santos Twitter: https://twitter.com/lauriesantos Full Shownotes: https://www.tenpercent.com/podcast-episode/laurie-santos-305
2020-12-02
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#304: What You Can Learn from the Buddha?s Wife and Aunt | Pamela Weiss

The women around the Buddha dropped a ton of useful wisdom, but I suspect you haven?t heard much about that. Why? Why have these women been largely written out of history? And what do these hidden figures have to teach us? We?re diving in on that today with Pamela Weiss, dharma teacher in the Zen and Theravada traditions and author of A Bigger Sky. Last week, we had on Bhikkhu Bodhi, who talked about the words of the Buddha. You might think of this episode as a follow-up to that one?part compelling history, part injection of approachable wisdom. In this conversation, we talk about Pamela?s research into the Buddha?s wife, mom, and aunt; how and why Buddhism became tilted toward the masculine; and the benefits both Pamela and I have experienced from bringing more feminine energy to our practice and life. Where to find Pamela Weiss online:  Website: https://pamelaweiss.com/ Facebook: https://www.facebook.com/PamelaWeissAuthor/ Books Mentioned: A Bigger Sky: Awakening a Fierce Feminine Buddhism by Pamela Weiss https://pamelaweiss.com/publications2 Therigatha: Selected Poems of the First Buddhist Women translated by Charles Hallisey https://bookshop.org/books/therigatha-selected-poems-of-the-first-buddhist-women/9780674427730 The First Free Women: Poems of the Early Buddhist Nuns by Matty Weingast https://bookshop.org/books/the-first-free-women-poems-of-the-early-buddhist-nuns/9781611807769 2020 has been a doozy, so this year we?re offering Ten Percent Happier subscriptions at a 40% discount. Get this deal before it ends on December 1st by going to www.tenpercent.com/november.  Take Part in the New Year?s Series To submit a question or share a reflection dial 646-883-8326 and leave us a voicemail. If you?re outside the United States, you can email us a voice memo file in mp3 format to [email protected] The deadline for submissions is Monday December 7th.  Full Show Notes & Resources: https://www.tenpercent.com/podcast-episode/pamela-weiss-304
2020-11-30
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Generosity | Bonus Talk with Norman Fischer

Is it possible--or even wise--to stay generous and open right now, given the perennial stresses of the holiday season and the unique stresses of 2020? In today?s bonus talk, Norman Fischer helps us answer that question. He will talk you through how to investigate your own small-mindedness and relax into a more generous, spacious version of yourself--a practice he calls ?emotional yoga.? Norman is a Zen priest, a poet, and the author of several books, including The World Could Be Otherwise. Ten Percent Happier Discount 2020 has been a doozy, so this year we?re offering Ten Percent Happier subscriptions at a 40% discount. Get this deal before it ends on December 1st by going to to www.tenpercent.com/november. Take Part in the New Year?s Series To submit a question or share a reflection dial 646-883-8326 and leave us a voicemail. If you?re outside the United States, you can email us a voice memo file in mp3 format to [email protected] The deadline for submissions is Monday December 7th.
2020-11-27
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#303: Depression and Anxiety: Your Old Enemies, Your Best Friends| Zindel Segal

Winter is coming. Not to get all Game of Thrones on you, but... while there are some optimistic signs on the horizon in the form of vaccines, it looks like we could be heading into some dark months of rising caseloads and restrictions on our lifestyle. Consequently, we are launching a 2-part series to help you ride this out. Next week, we will talk to happiness researcher Laurie Santos (host of the Happiness Lab podcast). Today, my guest today is Zindel Segal, a clinical psychologist from the University of Toronto and a pioneer in developing and studying ways to use mindfulness for depression and anxiety. While not all of us will experience clinical depression or anxiety in the coming months, we may well experience significant doses of sadness and worry. In this conversation, we talk about: what the science shows about the benefits of meditation for depression and anxiety; the importance of establishing and maintaining routines as a form of antidepressant; the differences between depression and anxiety; and how to treat depression like an old friend. Where to find Zindel Segal online: Website: https://www.utsc.utoronto.ca/psych/person/zindel-segal Twitter: https://twitter.com/zindelsegal Facebook: https://www.facebook.com/Zindel-Segal-955303284518859/ Book Mentioned: Lost Connections by Johann Hari: https://thelostconnections.com 2020 has been a doozy, so this year we?re offering Ten Percent Happier subscriptions at a 40% discount. Get this deal before it ends on December 1st by going to www.tenpercent.com/november. Take Part in the New Year?s Series To submit a question or share a reflection dial 646-883-8326 and leave us a voicemail. If you?re outside the United States, you can email us a voice memo file in mp3 format to [email protected] The deadline for submissions is Monday December 7th. Full Shownotes: https://www.tenpercent.com/podcast-episode/zindel-segal-303
2020-11-25
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#302: The Words of the Buddha | Bhikkhu Bodhi

When I first got interested in meditation, all the talk of the Buddha that I encountered in the various books I was reading and lectures I was attending seemed like more of a bug than a feature. I was looking for science-backed stress relief, not religion. But the more I learned, the more interested I became in the Buddha. He was, after all, not a god or a prophet. He was, based on the available evidence, a mortal man who made no claims about the creation of the universe. In fact, to the extent that he did make metaphysical claims, he explicitly told people: don?t believe anything because I tell you. Meanwhile, he laid out a set of meditation instructions and an approach to the human situation that, in my experience, are extraordinarily practical and valuable. And yet, many of today?s meditators don?t know much about who the Buddha was or what he actually taught. Hence today?s guest, the Venerable Bhikkhu Bodhi. He was born Jeffrey Block in Brooklyn, became a Buddhist monk as a young man, and then went on to become one of the premier translators of Buddhist scripture. In this conversation, we talk about: why it can be so helpful for meditators to know what the Buddha taught; how these teachings survived for centuries before they were ever written down; how he makes sense of the teachings on karma and rebirth; the Buddha?s daily schedule; what kind of person the Buddha was; and what the Buddha taught about staying engaged in politics. Before we started rolling, I asked Bhikkhu Bodhi how I should address him, and he said many people call him ?Bhante,? which is a term that is used in Buddhist circles to address monks, and translates into something like ?venerable sir.? Where to find Bhikkhu Bodhi online: Website: https://bodhimonastery.org/ven-bhikkhu-bodhi.html Facebook: https://www.facebook.com/bhikkhu.bodhi.1 Books Mentioned: ?   The Noble Eightfold Path: The Way to the End of Suffering by Bhikkhu Bodhi http://www.noblepath.org/audio.html?fbclid=IwAR3dAFyckLujaBuYe1y8v0arh9UTq6XLsS_bQHq-layEdGVoA_cfoqVfODg ?   Return to Life: Extraordinary Cases of Children Who Remember Past Lives by Dr. Jim B. Tucker: http://www.jimbtucker.com/return-to-life.html ?   What the Buddha Taught by Walpola Rahula Thero http://www.ahandfulofleaves.org/documents/What%20the%20Buddha%20Taught_Rahula.pdf ?   The Foundations of Buddhism by Rupert Gethin https://bookshop.org/books/the-foundations-of-buddhism/9780192892232 Other Resources Mentioned: ?   Dr. Ian Stevenson?s research on Perceptual Studies (apparitions, past lifetimes, and near death experiences) - https://med.virginia.edu/perceptual-studies/who-we-are/dr-ian-stevenson/                                                              ?   Buddhist Global Relief - https://www.buddhistglobalrelief.org/ Additional Resources: ?   Ten Percent Happier Live: https://tenpercent.com/live ?   Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide ?   Free App access for Frontline Workers: https://tenpercent.com/care Full Show Notes: https://www.tenpercent.com/podcast-episode/Bhikkhu-Bodhi-302
2020-11-23
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Flipping the Stress Switch | Bonus Meditation with Jeff Warren

Release the grip of stress by playing with perspective, zooming in and waaay out, and feeling into the wild weather patterns of life.   We hope you enjoyed this meditation. If you're thinking, "You know, I could've kept going for another five or ten minutes," I encourage you to check out the Ten Percent Happier app, where you'll find this same meditation in different lengths to suit your practice. Your subscription cost directly supports our wonderful teachers and allows them to dedicate their time to teaching the life-changing skill of mindfulness. As an added incentive, we've got a special discount for anyone new to the app. To claim your discount, visit tenpercent.com/bonus. If you're an existing subscriber, we thank you for your support.   About Jeff Warren: Jeff is an incredibly gifted meditation teacher. He's trained in multiple traditions, including with renowned teacher Shinzen Young. Jeff is the co-author of NY Times Bestseller "Meditation for Fidgety Skeptics," and the founder of the Consciousness Explorers Club, a meditation adventure group in Toronto. He has a knack for surfacing the exact meditation that will help everyone he meets. "I have a meditation for that" is regularly heard from Jeff, so we've dubbed him the "Meditation MacGyver."
2020-11-20
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#301: A Holiday Survival Guide for Difficult Conversations | Bill Doherty

What to do if you find yourself marooned at your Thanksgiving meal, facing a voluble uncle who is spewing political ideas you find abominable? Our guest today is overstuffed (see what I did there?) with practical ideas. I first met Bill Doherty several years ago, when I was doing a story for Nightline about a group called Braver Angels. The group was formed in the aftermath of the 2016 election, with the idea of bringing reds and blues together to create some mutual understanding and trust. As I watched the man moderating these seemingly incredibly successful discussions (ie no shouting, no rote recitations of slogans), I was really impressed. I later learned that he was both a marriage counselor and a meditator. So I invited him to come on the show. In this conversation, we discuss: why trying to change people?s minds or get them to abandon their core values is unlikely to be a winning strategy; the value of sticking with so-called ?I? statements; and how to reach what he calls ?accurate disagreement.? Please note: this interview was recorded before most of the tumultuous events of 2020, but it remains immovably relevant.  Where to find Bill Doherty online:  Website: https://braverangels.org Website: https://dohertyrelationshipinstitute.com Twitter: https://twitter.com/billdoherty Full Show Notes: https://www.tenpercent.com/podcast-episode/bill-doherty-301
2020-11-18
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#300: Six Words to Get You Through a Bad Day | Bonnie Duran

It feels like the right time to drop a deep Dharma episode. And this one has a twist. Bonnie Duran is a professor in the Schools of Social Work and Public Health at the University of Washington, where she also directs the Center for Indigenous Health Research. She has spent decades studying and teaching Buddhist meditation, and also exploring the connections between the dharma and the indigenous wisdom of her forbears. In this conversation, we talk about: the connections between meditation and native ceremonies such as the sun dance; we explore a Buddhist list that I had never heard of, called the Seven Spokes of Sathipatthana; and she lays out a six word reflection for getting through crappy days. Where to find Bonnie Duran online:  Website: https://socialwork.uw.edu/faculty/professors/bonnie-duran Twitter: https://twitter.com/bonniemduran Facebook: https://www.facebook.com/bonnie.duran Full Shownotes & Extra Resources: https://www.tenpercent.com/podcast-episode/bonnie-duran-300
2020-11-16
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Antidote to Overwhelm | Bonus Meditation with Oren Jay Sofer

Take the edge off out-of-control overwhelm and gain some agency in how you respond when everything feels like it?s crashing down. About Oren Sofer: Oren Jay Sofer teaches mindfulness, meditation and Nonviolent Communication. He has practiced meditation since 1997, beginning his studies in Bodh Gaya, India and is a long-time student of Joseph Goldstein, Michele McDonald, and Ajahn Sucitto, and is a graduate of the IMS/Spirit Rock Teacher Training program. He holds a degree in Comparative Religion from Columbia University and is the author of Say What You Mean: A Mindful Approach to Nonviolent Communication. We hope you enjoyed this meditation. If you're thinking, "You know, I could've kept going for another five or ten minutes," I encourage you to check out the Ten Percent Happier app, where you'll find this same meditation in different lengths to suit your practice. Your subscription cost directly supports our wonderful teachers and allows them to dedicate their time to teaching the life-changing skill of mindfulness. As an added incentive, we've got a special discount for anyone new to the app. To claim your discount, visit tenpercent.com/bonus. If you're an existing subscriber, we thank you for your support.
2020-11-13
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#299: Relationship Advice from a ?Mega Monk? | Haemin Sunim

My guest today does a fantastic job of speaking in a not-at-all-annoying way about the inarguably important yet potentially very cheesy concept of self-love. Haemin Sunim is a Korean ?mega monk? who has developed a massive online following and has written huge bestsellers. He?s also earned degrees from Berkeley, Harvard, and Princeton, and is the founder of South Korea?s School for Broken Hearts. In this conversation, we talk about how perfection resides only in your mind, how a celibate monk learned to give great relationship advice, and how he manages his own relationship to ambition. We also have a fascinating exchange about enlightenment. Where to find Haemin Sunim online: Website: https://www.haeminsunim.com/en Twitter: https://twitter.com/haeminsunim Facebook: https://www.facebook.com/haeminsunim/ Instagram: https://www.instagram.com/haemin_sunim/?hl=en Other Resources Mentioned: ?   Love for Imperfect Things by Haemin Sunim - https://www.haeminsunim.com/books ?   Haemin Sunim?s School for Broken Hearts - https://www.haeminsunim.com/school ?   Song of Myself by Walt Whitman - https://poets.org/poem/song-myself-4 ?   Ash Wednesday by T.S. Eliot - http://famouspoetsandpoems.com/poets/t__s__eliot/poems/15133 Additional Resources: ?   Ten Percent Happier Live: https://tenpercent.com/live ?   Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide ?   Free App access for Frontline Workers: https://tenpercent.com/care Full Shownotes: https://www.tenpercent.com/podcast-episode/haemin-sunim-299
2020-11-11
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#298: How (and Why) to Hack Your Empathy | Jamil Zaki

Kindness and empathy are loaded propositions right now. When you hear those words, you might think: Eh, those are soft skills that won?t help me get ahead. Or: If I?m too nice, I will get trampled. Or: I need my anger to be effective. Or: I am plenty nice -- it?s other people who need to up their game. My guest today will push back on all of these reservations, and tell us how -- and why -- to, as he says, ?hack your empathy.? Jamil Zaki is a psychologist and director of the Stanford Social Neuroscience Lab. He wrote a book called, The War for Kindness. In this conversation, we talk about how our modern culture is suffering from an ?empathy deficit?; why he believes selfishness is a sickness; how to avoid empathy burnout; and the academic criticism that empathy is actually an outmoded and unreliable human capacity. Where to find Jamil Zaki online: Website: https://www.warforkindness.com Twitter: https://twitter.com/zakijam Facebook: https://www.facebook.com/warforkindness/ Instagram: https://www.instagram.com/warforkindness/ Full shownotes and list of other resources mentioned: https://www.tenpercent.com/podcast-episode/jamil-zaki-298
2020-11-09
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Post-Election Uncertainty | Bonus Meditation with Oren Jay Sofer

During this wild moment of uncertainty, join Oren to ease your anticipation anxiety and soothe the troubling tumult of the unknown. We hope you enjoyed this meditation. If you're thinking, "You know, I could've kept going for another five or ten minutes," I encourage you to check out the Ten Percent Happier app, where you'll find this same meditation in different lengths to suit your practice. Your subscription cost directly supports our wonderful teachers and allows them to dedicate their time to teaching the life-changing skill of mindfulness. As an added incentive, we've got a special discount for anyone new to the app. To claim your discount, visit tenpercent.com/bonus. If you're an existing subscriber, we thank you for your support. About Oren Jay Sofer: Oren Jay Sofer teaches mindfulness, meditation and Nonviolent Communication. He has practiced meditation since 1997, beginning his studies in Bodh Gaya, India and is a long-time student of Joseph Goldstein, Michele McDonald, and Ajahn Sucitto, and is a graduate of the IMS/Spirit Rock Teacher Training program. He holds a degree in Comparative Religion from Columbia University and is the author of Say What You Mean: A Mindful Approach to Nonviolent Communication.
2020-11-06
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#297: Dealing with Uncertainty, Anxiety, and Anger | Special Post-Election Edition | Lama Rod Owens

In the wee hours of election night, we consult Lama Rod Owens on uncertainty, anxiety, rage, and self-care. Join Dan and Rev. angel Kyodo williams today, Wednesday, November 4 at 3 PM for a live conversation (and guided meditation) on the Ten Percent Happier YouTube channel. https://youtu.be/INrdKfw8YrU Full shownotes for this Special Post-Election episode: https://www.tenpercent.com/podcast-episode/lama-rod-owens-297
2020-11-04
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#296: How to Use Social Media without Losing Your Mind | Randy Fernando

Given that social media has been blamed for rising levels of anxiety, depression, loneliness, and political polarization, is it possible to use this technology wisely? That?s the question we dive into today with Randy Fernando, who is featured in a new Netflix documentary called The Social Dilemma, which is all about the many alleged pernicious impacts of Facebook, Twitter, Instagram, et al. Randy is the co-founder and Executive Director of the Center for Humane Technology, and a longtime meditator. We start by talking about what he sees as the dangers of social media, but then get into a fascinating discussion, where he ticks off a ton of techniques -- informed by his knowledge of Buddhism -- to use social media that won?t cause you to lose your mind. Where to find Randy Fernando online: Website: http://www.randima.com Other Resources Mentioned: ?   Center for Humane Technology - https://www.humanetech.com/ ?   The Ledger of Harms: The Facts about Social Media's Harms - https://ledger.humanetech.com/ ?   AllSides - https://www.allsides.com/unbiased-balanced-news ?   Your Undivided Attention Podcast - https://www.humanetech.com/podcast ?   Tips for Taking Control of Your Tech - https://www.humanetech.com/take-control ?   Resources for Families & Educators - https://www.humanetech.com/families-educators Additional Resources: ?   Ten Percent Happier Live: https://tenpercent.com/live ?   Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide ?   Free App access for Frontline Workers: https://tenpercent.com/care Full Shownotes: https://www.tenpercent.com/podcast-episode/randy-fernando-296
2020-11-02
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An Acronym To Keep You Sane | Bonus Meditation with Roshi Joan Halifax

Use Roshi Joan?s GRACE tool to not just engage with difficult people in your life, but genuinely know your personal integrity along the way. We hope you enjoyed this meditation. If you're thinking, "You know, I could've kept going for another five or ten minutes," I encourage you to check out the Ten Percent Happier app, where you'll find this same meditation in different lengths to suit your practice. Your subscription cost directly supports our wonderful teachers and allows them to dedicate their time to teaching the life-changing skill of mindfulness. As an added incentive, we've got a special discount for anyone new to the app. To claim your discount, visit tenpercent.com/bonus
2020-10-30
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#295: How To Be Grateful When Everything Sucks | DaRa Williams

In the face of the seemingly unremitting horrors of 2020, is it possible -- or wise -- to generate gratitude? My guest today argues: yes. DaRa Williams is a longtime practitioner and teacher of meditation. She is one of the guiding teachers at the Insight Meditation Society. She?s also had a clinical mental health private practice in Manhattan for many years. DaRa Williams says, only semi-facetiously, that she believes gratitude can be considered the fifth Brahma Vihara. As you know, we?ve just wrapped up our special Election Sanity series here on the podcast, where we explored the ancient Buddhist list called the Four Brahma Viharas: loving-kindness, compassion, sympathetic joy, and equanimity. Speaking of Election Sanity, we?re also running a special meditation challenge on the Ten Percent Happier app. Technically, it started yesterday, but it?s not too late to join. It?s only a week long, and it will help you stay engaged in this bananas election season without losing your mind. Download the Ten Percent Happier app today to get started. But back to gratitude, let?s dive in now with DaRa Williams. Where to find DaRa Williams online: Dharmaseed: https://dharmaseed.org/teacher/611/ IMS: https://www.dharma.org/teacher/dara-williams/ Additional Resources: ?   Ten Percent Happier Live: https://tenpercent.com/live ?   Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide ?   Free App access for Frontline Workers: https://tenpercent.com/care Full Shownotes: https://www.tenpercent.com/podcast-episode/dara-williams-295
2020-10-28
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#294: Vitamin E: How To Cultivate Equanimity Amidst Political Chaos | Election Sanity Series | Roshi Joan Halifax

#294: Vitamin E: How To Cultivate Equanimity Amidst Political Chaos | Election Sanity Series | Roshi Joan Halifax It?s part four in our Election Sanity series. Throughout October, we have been trying to help you stay engaged in current events without losing your mind. As you know, we?ve been drawing on an ancient Buddhist list called The Four Brahma Viharas, which are four mental skills that can be enormously useful. Over the last three episodes, we?ve taken deep dives into loving-kindness (or friendliness), compassion (or giving a crap), and sympathetic joy (the opposite of schadenfreude). This week, it?s equanimity, the secret sauce that allows you to apply to aforementioned skills in difficult times. Our guest this week is perfect for this subject, precisely because she freely admits that equanimity -- which she calls ?vitamin E? -- doesn?t come easily for her. Roshi Joan Halifax is a Buddhist teacher, Zen priest, anthropologist, and pioneer in the field of end-of-life care. She?s been passionately politically engaged for much of her life-- and, as you will hear, she doesn?t hold back on her own personal views, even as she calls for extending respect to people with whom we disagree. Wherever you stand politically, this interview is filled with practical advice for cultivating equanimity without going dull. Quick reminder before we dive in: our Free Election Sanity meditation challenge starts in the Ten Percent Happier app TOMORROW, you can join the challenge right now by downloading the Ten Percent Happier app and be ready for day 1 of the challenge tomorrow. We're really excited about this Challenge. We designed it specifically to meet you in this moment and help you lean into the commotion of the election, without getting burnt out or overwhelmed. To join the Challenge, just download the Ten Percent Happier app today. See you in there. This interview was recorded on October 7, 2020. Where to find Roshi Joan Halifax online: Website: https://www.upaya.org/about/roshi/ Social Media: ?   Twitter: https://twitter.com/jhalifax ?   Facebook: https://www.facebook.com/joan.halifax Other Resources Mentioned: ?   Shantideva: https://www.shambhala.com/authors/o-t/shantideva.html ?   Thich Nhat Hanh: https://plumvillage.org/about/thich-nhat-hanh/biography/ ?   Angela Davis: https://www.biography.com/activist/angela-davis ?   Eli Pariser: https://www.elipariser.org/ ?   Kazuaki Tanahashi: https://www.brushmind.net/ ?   Eight Worldly Winds: https://www.lionsroar.com/buddhism-by-the-numbers-the-eight-worldly-concerns/ ?   Uchiyama Roshi: https://www.goodreads.com/author/list/506986.Kosho_Uchiyama Full Shownotes: https://www.tenpercent.com/podcast-episode/joan-halifax-294
2020-10-26
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Earth, Wind, and Fire (Not the Band) | Bonus Meditation with Tuere Sala

Find resilience and self-regulate by connecting with physical sensations that evoke the universal elements of fire, earth, & wind. Quick reminder: our Free Election Sanity Meditation Challenge starts in the Ten Percent Happier app in a few days. We're really excited about this Challenge. We designed it specifically to help folks face the commotion of the election, without getting burnt out. Another bonus: you don't have to do the Challenge alone. You can invite a friend who you think could benefit from a bit of Election Sanity, and root each other on every day. To join the Challenge, just download the Ten Percent Happier app today. See you in there.
2020-10-23
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#293: A Star, Utterly Unguarded | Brett Eldredge

We?ve backed away from celebrity interviews on the show of late, because we got a lot of feedback from listeners saying they had trouble relating to some of our more famous interviewees. I am confident that is not going to be the case with today?s guest. Brett Eldredge may be a big country star -- with six #1 hits -- but he is no dilettante when it comes to tackling mental health challenges. You are about to listen to someone who is truly digging in and doing the work. By way of background, I have never personally been a country fan, but I first met Brett when he came on this show a few years ago to talk about his on-stage panic attacks and general anxiety, and after that we struck up a friendship. I have been so impressed by the rigor with which he has committed to his mental wellbeing. In this interview he really goes there -- speaking in utterly unguarded ways about how ambition and perfectionism have fueled his anxiety (as well as some of his romantic challenges); describing a special kind of therapy designed to address his panic attacks. Best of all, he told me enthusiastically that meditation and loosening up in general has greatly impacted his creativity, as evidenced by his new album Sunday Drive. Enjoy. Where to find Brett Eldredge online:  Website: https://www.bretteldredge.com/  Social Media: ? Twitter: https://twitter.com/bretteldredge  ? Facebook: https://www.facebook.com/bretteldredge  ? Instagram: https://www.instagram.com/bretteldredge/  ? YouTube: https://www.youtube.com/user/BrettEldredge  Other Resources Mentioned: ? Digital Minimalism: Choosing a Focused Life in a Noisy World by Cal Newport: https://bookshop.org/books/digital-minimalism-choosing-a-focused-life-in-a-noisy-world/9780525536512  ? Ten Percent Happier episode with Cal Newport on Apple Podcasts: https://podcasts.apple.com/us/podcast/digital-minimalism-cal-newport/id1087147821?i=1000468718411   ? Ten Percent Happier episode with Cal Newport on Spotify: https://open.spotify.com/episode/6tfnjUGrszzqwR713hBGU2?si=OWWuDnizRrOmKvJPwQ2Xjg  ? Who Ordered This Truckload of Dung?: Inspiring Stories for Welcoming Life's Difficulties by Ajahn Brahm: https://bookshop.org/books/who-ordered-this-truckload-of-dung-inspiring-stories-for-welcoming-life-s-difficulties/9780861712786  Additional Resources: ? Ten Percent Happier Live: https://tenpercent.com/live ? Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide ? Free App access for Frontline Workers: https://tenpercent.com/care Full Shownotes: https://www.tenpercent.com/podcast-episode/brett-eldredge-293
2020-10-21
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#292: The Opposite of Schadenfreude | Election Sanity Series | Tuere Sala

There?s an old expression: ?Every time a friend succeeds, I die a little bit.? I love that saying, because it speaks to how hard it can be to take pleasure in other people?s happiness. That said, while it may be difficult, it is not impossible -- and moreover, as our guest today will argue, it?s a massively useful skill, especially as we endure this bonkers election. Welcome to week three of our special Election Sanity podcast series. Every Monday in October, we?re tackling a mental skill drawn from an ancient Buddhist list known as the Four Brahma Viharas, or the Four Heavenly Abodes. Don?t be fooled by the high falutin? name; these skills are eminently achievable, and massively helpful. I can say this based on both personal experience, and also a significant amount of scientific research. In the previous two episodes, we explored loving-kindness (also known by the less gooey moniker of ?friendliness?), and also compassion. This week it?s ?sympathetic joy,? or ?mudita.? You can think of this skill as the opposite of Schadenfreude; instead of reveling in the suffering of other people, you?re celebrating their happiness. Our guest today calls it ?borrowing joy.? Her name is Tuere Sala. She?s a guiding teacher at Insight Seattle. She?s no pollyanna; she doesn?t sugarcoat how challenging mudita can be, but she does have a strategy that I think you will find appealingly doable. Where to find Tuere Sala online: Seattle Insight Meditation Society: https://seattleinsight.org/Teachers/Teacher/TeacherID/102 Just a reminder, our Free Election Sanity meditation challenge starts next week. We're super excited about this one?we've worked with our very wise meditation teachers from this Election Sanity podcast series to create a really unique set of daily lessons and meditations, all geared toward helping you keep your cool during the 2020 Election. If you'd like to join the Challenge, Download the Ten Percent Happier app today to start meditating your way through this Election season, and see you in the Challenge with thousands of other meditators. It starts on Tuesday, October 27th! Full Shownotes: https://www.tenpercent.com/podcast-episode/tuere-sala-292
2020-10-19
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Increasing your Attention Awareness | Bonus Meditation with Rev. angel Kyodo Williams

In this potent meditation on one point, hone your capacity to direct your attention where you want without shutting out the rest of the world. Good News everyone, our Free Election Sanity meditation challenge starts in the Ten Percent Happier app on Tuesday, October 27th. You've probably heard me mentioning this challenge throughout our election sanity podcast series. The plan is to take what we've learned from the podcast and do a meditation challenge based off of all the wisdom bombs our teachers have been dropping here. Download the Ten Percent Happier app today to join the challenge. And starting on October 27th, you'll literally be meditating with thousands of other people who have chosen to sit down with us for a few minutes a day and inject some sanity back into this bananas election season. About Rev. angel Kyodo williams: Rev. angel Kyodo williams is the author of Being Black: Zen and the Art of Living With Fearlessness and Grace. She?s the Founder of the Center for Transformative Change in Berkeley and credited with developing fearlessMeditation, fearlessYoga and Warrior Spirit Training. Rev. angel is the world's 2nd female Zen teacher of African descent. For over 20 years, she has been putting into practice her unwavering belief that the key to transforming society is transforming our inner lives.
2020-10-16
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#291: Three Mindfulness Strategies from Joseph Goldstein

There will be no talk of election or pandemic on this episode. This is a straight-up, meat-and-potatoes meditation talk from the one and only Joseph Goldstein. In this chat, we explore three profoundly useful mindfulness strategies, including: mindfulness of thinking, awareness of rushing (a deeply ingrained habit for many of us), and the genuine insight that can emerge from everyday activities. For the uninitiated, Joseph is one of the founding teachers on the Ten Percent Happier app; he is a cofounder of the Insight Meditation Society; and he is the author of several books, including the recently reissued The Experience of Insight: A Simple and Direct Guide to Buddhist Meditation. Where to find Joseph Goldstein online: Insight Meditation Society: https://www.dharma.org/teacher/joseph-goldstein/ Joseph Goldstein Courses & Meditations on the Ten Percent Happier App: https://10percenthappier.app.link/x9Q0TCy36Z Books: https://bookshop.org/contributors/joseph-goldstein-3a8b7f33-05c3-49df-94e9-3700b68fec76 In case you missed it, we're running a podcast series to help you stay sane and engaged during this election season ? without burning out. Every Monday in October, we'll discuss four tools from ancient teachings to help guide you through this especially challenging time. You can check out Monday's podcast episode for a taste of the Election Sanity Series. You can also visit https://tenpercent.com/guide to sign up for our limited-time email guide. Other Resources Mentioned: Heartwood of the Bodhi Tree: The Buddha's Teaching on Voidness: https://bookshop.org/books/heartwood-of-the-bodhi-tree-the-buddha-s-teaching-on-voidness/9781614291527 Additional Resources: Ten Percent Happier Live: https://tenpercent.com/live Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide Free App access for Frontline Workers: https://tenpercent.com/care Full Shownotes: https://www.tenpercent.com/podcast-episode/joseph-goldstein-291
2020-10-14
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#290: The Immense Power of Giving a Crap | Election Sanity Series | Rev. angel Kyodo williams

Do you remember that band, The Shins? They had a popular song that appeared on the soundtrack for that Zach Braff movie Garden State. Anyway, they also had a song called ?Caring is Creepy.? I always thought that was kinda funny. In this episode, however, we?re going to establish that not only is caring not creepy, it?s also not ? as many people fear? a sign of weakness. Caring, or having compassion, for other people? or for yourself? is a baller move. It takes courage, and it gives you courage. Particularly during this dumpster fire of a presidential election. This is part two of our special ?election sanity? series. The series is built around a classic Buddhist list, called the Four Brahma Viharas. These are four allegedly heavenly states of mind. Don?t worry about the seeming grandiosity; it?s all, as I said last week, very down to earth. You can think of these four mind states as mental skills that are powerful correctives against the vitriol that characterizes the modern political scene. Last week, we talked about the first Brahma Vihara, called metta, or loving kindness? or, as I prefer, friendliness. This week, it?s compassion. My guest is the Rev. angel Kyodo williams. She?s the second black woman to be recognized as a teacher in the Japanese Zen lineage and author of such books as Radical Dharma and Being Black.  Where to find Rev. angel Kyodo williams online:  Website: https://angelkyodowilliams.com/ Twitter: https://twitter.com/zenchangeangel  Facebook: https://www.facebook.com/zenchangeangel  Instagram: https://www.instagram.com/zenchangeangel/  YouTube: https://www.youtube.com/c/ZenChangeAngel  To help you get the most out of this series, we're launching an email guide. It will recap all of the podcast episodes each week. It?ll include helpful tidbits such as key terms and concepts; highlights from the immense wisdom our guests bring us around concepts like compassion, equanimity, kindness... and we?ll link to relevant meditations and talks in the TPH app. Just like the podcast, this guide is free. You can sign up for it at tenpercent.com/guide. May you find it fruitful.  Full Shownotes: https://www.tenpercent.com/podcast-episode/rev-angel-290
2020-10-12
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Reset Your Nervous System | Bonus Meditation with JoAnna Hardy

If you enjoyed this meditation, sign up for our Election Sanity Series email guide. It will recap all of the podcast episodes each week. It?ll include helpful tidbits such as key terms and concepts; highlights from the immense wisdom our guests bring us around concepts like compassion, equanimity, kindness? and we?ll link to relevant meditations and talks (like this one!) in the TPH app. Just like the podcast, this guide is free. You can sign up for it at tenpercent.com/guide. Again, you can get this special newsletter for our election sanity podcast series at tenpercent.com/guide. About JoAnna Hardy: JoAnna Hardy can talk about meditation to pretty much anybody. She not only teaches in traditional environments like retreat centers, but also in both schools and jails. JoAnna has been studying meditation for nearly two decades and she's done some amazing work ensuring that the practice is available to people who might not otherwise have access to it. JoAnna teaches at the Insight Meditation Society, at Spirit Rock, and is a Founding Member of The Meditation Coalition.
2020-10-09
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#289: Fun Is a Trainable Skill (And It Doesn't Involve Your Phone) | Catherine Price

At a time like this, fun may seem frivolous. But our guest today is going to argue ? convincingly, in my opinion ? that fun is absolutely essential to a well-lived life. She has thought deeply about what actually constitutes fun, and how we can best live a life that is conducive to fun. In other words, she argues that fun is a trainable skill. You may have heard of Catherine Price. She?s been on the show before. She wrote an excellent book called How To Break Up With Your Phone, which had a significant influence on me. We start our conversation by talking about ways to achieve what she calls ?screen/life balance? during a time of pandemic and political upheaval, and then we flow directly into fun, which is something you can only have when you put your phone down. Where to find Catherine Price online: Website: http://catherineprice.com/ Sign up for the #FunSquad: https://mailchi.mp/screenlifebalance/funsquad Resources for Screen//Life Balance including a 3-day challenge and social media detox course: screenlifebalance.com Catherine's writerly social media: Twitter: https://twitter.com/catherine_price Instagram: https://www.instagram.com/_catherineprice/ Social Media "intervention feeds" (designed to help you catch you while you're mindlessly scrolling and help you re-direct your attention): Instagram: @screenlifebalance / https://www.instagram.com/screenlifebalance Twitter: @screenlifeblnce / https://twitter.com/screenlifeblnce Facebook: @slbalance / https://www.facebook.com/slbalance/ Books: http://catherineprice.com/books In case you missed it, we're running a podcast series to help you stay sane and engaged during this election season ? without burning out. Every Monday in October, we'll discuss four tools from ancient teachings to help guide you through this especially challenging time. You can check out Monday's podcast episode for a taste of the Election Sanity Series. You can also visit tenpercent.com/guide to sign up for our limited-time email guide. We would appreciate it if you can take a few minutes to help us out by answering a survey. The team here is always looking for ways to improve. Please go to www.tenpercent.com/survey. Thank you. Other Resources Mentioned: Freedom (App Blocker): https://freedom.to/ Designing Your Life: https://designingyour.life/ The Book of Delights by Ross Gay: https://bookshop.org/books/the-book-of-delights-essays/9781616207922 Flow: The Psychology of Optimal Experience by Mihaly Csikszentmihalyi: https://bookshop.org/books/flow-the-psychology-of-optimal-experience/9780061339202 Additional Resources: Ten Percent Happier Live: https://tenpercent.com/live Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide Free App access for Frontline Workers: https://tenpercent.com/care Center for Healthy Minds Join the Center for Healthy Minds and Healthy Minds Innovations for a week-long series of well-being events and discussions. Learn about the innovations and science behind creating a better world from mental health experts and His Holiness the Dalai Lama, Oct. 5-9. Don't miss out ? register now! https://mailchi.mp/centerhealthyminds.org/twwm-2020 Full Shownotes: https://www.tenpercent.com/podcast-episode/catherine-price-289
2020-10-07
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#288: What's Love Got To Do With It? | Election Sanity Series | JoAnna Hardy

In an election season characterized by misinformation, mistrust, and now a positive covid test from the President-- we?ve been plunged headlong into a black hole of uncertainty. So here at the Ten Percent Happier podcast, we?ve decided to serve up some deep counter-programming. Unlike the campaign coverage you?ll get everywhere else in the universe, in this special ?Election Sanity? series we won?t have arguments and we won?t talk polls. We?re going to help you navigate all of this tumult and toxicity in a way that allows you to be both engaged and calm. We?re building this series around an ancient Buddhist list (the Buddhists love listicles, as we?ve discussed on the show) called The Four Brahma Viharas. That phrase, Brahma Viharas, translates, literally into ?divine abodes.? At first blush, the notion of divine abodes -- or heavenly mind states -- may sound a little grandiose. But I promise you this whole thing is actually very much down-to-earth. These are four mental skills that we can train through meditation. In Buddhist circles, the four skills are commonly referred to as: lovingkindness, compassion, sympathetic joy (which means taking joy in the happiness of others), and equanimity. I like to make them a little more user-friendly by calling them: friendliness, giving a crap, the opposite of schadenfreude, and staying cool. The proposition here is radical; instead of defaulting to hatred or indifference at this fraught moment in human history, can you cultivate the opposite? Science suggests the meditation practices designed to help you build these skills can have all sorts of physiological and psychological benefits. In this special series of episodes, we?ll show you how to practice, and also how to operationalize these skills in your life at a time when we? and the world? need them most. We?ll be dropping new episodes, with a different teacher, every Monday in October. Today we?re kicking off the podcast series with insight meditation teacher JoAnna Hardy. She?s been on this show before, and she?s also featured on the app, where she teaches guided meditations, and a whole course about using meditation to help you live an ethical life. She also recently co-wrote the handbook Teaching Mindfulness to Empower Adolescents, and is a founding member of the Meditation Coalition. In our conversation, JoAnna starts by giving us a user-friendly overview of the Four Brahma Viharas, and then we do a deep dive on the first of these mental skills: friendliness. And if this concept -- or the thought of applying it to a person you can?t stand -- makes you squirm...great. JoAnna?s here to argue that metta is an edgy-- and not at all corny-- practice. Where to find JoAnna Hardy online: Website: https://www.joannahardy.org/ Social Media: Instagram: https://www.instagram.com/joannahardy65/ Dharma Seed: https://dharmaseed.org/teacher/549/ To help you get the most out of this series, we're launching an email guide. Just like the podcast, this guide is free. You can sign up for it at https://tenpercent.com/guide. It will recap all of the podcast episodes each week. It?ll include helpful tidbits such as key terms and concepts; highlights from the immense wisdom our guests bring us around concepts like compassion, equanimity, kindness? and we?ll link to relevant meditations and talks in the TPH app. May you find it fruitful. Full Shownotes: https://www.tenpercent.com/podcast-episode/joanna-hardy-288
2020-10-05
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Fear Itself | Bonus Meditation with Sharon Salzberg

When you?re stuck in fear and other strong emotions, intentionally feeling what?s happening with acceptance can be a game changer. To find this meditation in the Ten Percent Happier app, visit https://10percenthappier.app.link/FeelingFearPod In the Ten Percent Happier app, you'll find this same meditation in different lengths to suit your practice. Your subscription directly supports our wonderful teachers and allows them to dedicate their time to teaching the life-changing skill of mindfulness. As an added incentive, we've got a special discount for anyone new to the app.  To claim your discount, visit tenpercent.com/extra We would appreciate it if you can take a few minutes to help us out by answering a survey. The team here is always looking for ways to improve. Please go to www.tenpercent.com/survey. Thank you. About Sharon: A towering figure in the meditation world, Sharon Salzberg is a prominent teacher & New York Times best-selling author. She has played a crucial role bringing mindfulness and lovingkindness practices to the West. Sharon co-founded the Insight Meditation Society (IMS) alongside Joseph Goldstein and Jack Kornfield and is the author of nine books, including Lovingkindness, Real Happiness, and the most recent Real Love. Sharon lives in New York City and teaches around the world.
2020-10-02
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#287: Can You Change Your Relationship With Fear? | Dr. Abigail Marsh

There?s no shortage of fear these days -- the virus, the climate, racial injustice, political tumult? I could go on. But can you change the way your brain reacts to fear? Moreover, can you train courage? Abigail Marsh says yes; overcoming fear is a trainable skill. She?s an Associate Professor in the Department of Psychology and the Interdisciplinary Neuroscience Program at Georgetown University. She?s also the author of the book Fear Factor: How One Emotion Connects Altruists, Psychopaths, and Everyone In-Between. This is a classic TPH podcast conversation: an ace scientist whose area of expertise illuminates key aspects of the human condition. Enjoy. Where to find Dr. Abigail Marsh online: Website: http://www.abigailmarsh.com/ Twitter: https://twitter.com/aa_marsh Book Mentioned: Fear Factor: How One Emotion Connects Altruists, Psychopaths, and Everyone In-Between by Abigail Marsh: https://bookshop.org/books/the-fear-factor-how-one-emotion-connects-altruists-psychopaths-and-everyone-in-between/9781541697195 We care deeply about supporting you in your meditation practice, and feel that providing you with high quality teachers is one of the best ways to do that. Customers of the Ten Percent Happier app say they stick around specifically for the range of teachers, and the deep wisdom they impart, to help them deepen their practice. For anyone new to the app, we've got a special discount just for you. If you're an existing subscriber, we thank you for your support. To claim your discount, visit tenpercent.com/reward  We would appreciate it if you can take a few minutes to help us out by answering a survey. The team here is always looking for ways to improve. Please go to www.tenpercent.com/survey. Thank you. Other Resources Mentioned: The Goldfinch by Donna Tartt: https://bookshop.org/books/the-goldfinch/9780316055420 Lovingkindness: The Revolutionary Art of Happiness by Sharon Salzberg: https://bookshop.org/books/lovingkindness-the-revolutionary-art-of-happiness/9781611808209 The Overstory by Richard Powers: https://bookshop.org/books/the-overstory/9780393356687 Clara Barton: https://www.redcross.org/about-us/who-we-are/history/clara-barton.html  Additional Resources: Ten Percent Happier Live: https://tenpercent.com/live Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide Free App access for Frontline Workers: https://tenpercent.com/care Full Shownotes: https://www.tenpercent.com/podcast-episode/dr-abigail-marsh-287
2020-09-30
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#286: Feeding the Mind | Dr. Mark Hyman

Today we?re going to get a deep take on the old cliche, ?You are what you eat.? Usually that expression speaks to the impact of food on our bodies, but what is often overlooked is the impact nutrition has on our minds. Dr. Mark Hyman is the author of a book called Food Fix. He studied Buddhism in college and then went on to become a practicing family physician and a leader in the field of Functional Medicine. He?s written thirteen New York Times Bestselling books, including his new one, and is also the host of a podcast called The Doctor?s Farmacy. In this episode, we talk about the impact of food on our mental health, and Dr. Hyman?s view that food is a social justice issue that impacts everything from chronic diseases to climate. Where to find Dr. Mark Hyman online: Website: https://drhyman.com Twitter: https://twitter.com/drmarkhyman Facebook: https://www.facebook.com/drmarkhyman Instagram: https://www.instagram.com/drmarkhyman/ YouTube: https://www.youtube.com/user/ultrawellness Books: Food Fix by Mark Hyman, MD: https://foodfixbook.com/ Other Books: https://drhyman.com/about/#section-6 We care deeply about supporting you in your meditation practice, and feel that providing you with high quality teachers is one of the best ways to do that. Customers of the Ten Percent Happier app say they stick around specifically for the range of teachers, and the deep wisdom they impart, to help them deepen their practice. For anyone new to the app, we've got a special discount just for you. If you're an existing subscriber, we thank you for your support. To claim your discount, visit tenpercent.com/reward  We would appreciate it if you can take a few minutes to help us out by answering a survey. The team here is always looking for ways to improve. Please go to tenpercent.com/survey. Thank you. Other Resources Mentioned: Robert Thurman: https://religion.columbia.edu/content/robert-f-thurman Suzuki Roshi: https://www.lionsroar.com/remembering-shunryu-suzuki/ Jon Kabat Zinn: https://www.mindfulnesscds.com/ Paul Farmer - Partners in Health: https://www.pih.org/paul-farmer Nicholas Christakis, MD, PhD, MPH: https://hcp.hms.harvard.edu/people/nicholas-christakis Pastor Rick Warren: https://pastorrick.com/ The Purpose Driven Life by Rick Warren: https://bookshop.org/books/the-purpose-driven-life-what-on-earth-am-i-here-for-expanded/9780310337508 The Biggest Little Farm: https://www.biggestlittlefarmmovie.com/ Grocery Manufacturers Association: https://www.atg.wa.gov/news/news-releases/ag-grocery-manufacturers-assoc-pay-18m-largest-campaign-finance-penalty-us Sustainable Food Policy Alliance: https://foodpolicyalliance.org/ Vanguard Renewables: https://vanguardrenewables.com/ Sam Kass: https://obamawhitehouse.archives.gov/blog/author/sam-kass Additional Resources: Ten Percent Happier Live: https://tenpercent.com/live Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide Free App access for Frontline Workers: https://tenpercent.com/care Full Shownotes: https://www.tenpercent.com/podcast-episode/dr-mark-hyman-286
2020-09-28
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Happiness Doesn't Have to be an Accident | Bonus Meditation with Diana Winston

Happiness doesn't have to be an accident. In this session from Diana, train your mind to become more and more joyful. To find this meditation in the Ten Percent Happier app, visit https://10percenthappier.app.link/OpeningToJoyPod About Diana: Diana Winston is the Director of Mindfulness Education at UCLA's Mindful Awareness Research Center where she also teaches mindfulness practices to the general public. Her easy-on-the-ears west coast style rests on top of a rigorous scientific mind, and a vast amount of teaching experience. She has developed curriculum and taught mindfulness since the early 90?s in a variety of settings including hospitals, universities, corporations, non profits, and schools. She has taught mindful awareness to health professionals, leaders, teachers, activists, seniors, and adolescents in the US and Asia. A published researcher and author, Diana has also written for numerous meditation publications, where her daughter, Mira, often makes an appearance in her examples of bringing mindfulness to daily life.
2020-09-25
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