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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

#337: Hope Is a Skill | George Mumford

Spring is here. Vaccines are entering arms. But for many of us, hope can feel slippery and fleeting. Even with the pandemic seeming to abate, there's still a lot of uncertainty and suffering. That?s why, starting today, we?re launching a special two-week series on hope: what it is, what it isn?t, and how and why to cultivate it. The word ?hope? might feel vague, or gauzy?or even, given the current state of the world, misguided. And if you?re using the commonly understood definition of hope, that might be true.  Many of us think about hope as wishing for some specific outcome or result: a raise, a promotion, a romantic entanglement, or a return to an exact replica of pre-pandemic living. We can get attached to these outcomes?and then get disappointed when they (inevitably) don?t work out exactly as we?d hoped. But there is a way to hope wisely. And over the next two weeks, both here on the podcast and in the Ten Percent Happier app, we?re going to teach you how. We?ve enlisted an all-star slate of Buddhist teachers, mindfulness experts, and scientists, who will make the case that hope is a skill. One you can get better at.  Today on the podcast, we?ve got the perfect guest to kick off our series. George Mumford is a personal friend and a much-loved contributor to the Ten Percent Happier app. Years ago, he overcame a heroin habit to become one of the nation?s leading mindfulness teachers. He?s worked with some of the world?s top athletes, including Michael Jordan and the late Kobe Bryant. In today?s episode, he?s going to talk about his own tumultuous path towards hope, how it relates to the Buddhist idea of right action, and also a list he calls the Four A?s. A quick heads up: in our conversation, George talks frankly about his aforementioned substance abuse, which might be a sensitive topic for some listeners. If you?re a subscriber to the Ten Percent Happier app, you're going to want to check out our exclusive new "Hope is a Skill" content. We?ve got fresh meditations and talks on the subject -- just tap on the ?Singles? and ?Talks? tabs in the app to check them out, or click here (https://10percenthappier.app.link/HopeIsASkill). If you?re not a subscriber, now?s the time. In addition to the ?Hope is a Skill? meditations, there are tons of resources for starting, rebooting, or deepening your meditation practice. Just download the Ten Percent Happier app today, for free, wherever you get your apps to get started: https://10percenthappier.app.link/download-app. Full Shownotes: https://www.tenpercent.com/podcast-episode/george-mumford-337
2021-04-12
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How to Handle Restlessness | Bonus Meditation with Joseph Goldstein

In this guided meditation, Joseph unpacks what restless energy is all about, showing you how to go from restless to restful. 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.
2021-04-09
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Three Mindfulness Strategies from Joseph Goldstein

To inject a little sunshine, perspective, and wisdom, we thought it might make sense to repost one of our favorite conversations of the last year. 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 meditation strategies: 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's a co-founder of the Insight Meditation Society, and is the author of several books, including the recently reissued The Experience of Insight: A Simple and Direct Guide to Buddhist Meditation.  Also: Next Monday, April 12, we're launching a two-week series about hope. As we head into spring and vaccines go into arms, we?re going to argue that hope is a skill ? one you can get better at. And not only are we exploring hope on the podcast, we will also have bespoke meditations from our podcast guests dropping in the Ten Percent Happier app so that you can actually practice hope as a skill. If you don't already have it, get the app now. Download the Ten Percent Happier app, for free, wherever you get your apps to get started. Full Shownotes: https://www.tenpercent.com/podcast-episode/joseph-goldstein-repost
2021-04-07
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#336: How Your Emotions Are Made | Lisa Feldman Barrett

Today?s guest is at the forefront of understanding human emotions: what they are, why humans evolved to have them, how they?re different from feelings, and what science says about how to manage them (rather than get yanked around by them all the time). Dr. Lisa Feldman-Barrett is a University Distinguished Professor of Psychology at Northeastern University, with appointments at Harvard Medical School and Massachusetts General Hospital. She?s written several books, including How Emotions are Made: The Secret Life of the Brain and Seven and a Half Lessons about the Brain. In this conversation, we talk about how we can ?deconstruct? our own emotions, and the overlap between her research findings and Buddhism. And one more order of business: Next Monday, April 12, we're launching a two-week series about hope. Hope was perhaps one of the cruelest casualties of the coronavirus pandemic. As we start to inch our way into a vaccinated world, there are ways we can skillfully engage with hope without setting ourselves up for disappointment. And not only are we exploring hope on the podcast, but we also have new bespoke meditations from our podcast guests and teachers dropping in the Ten Percent Happier app so that you can actually practice hope as a skill. If you don't already have it, get the app now so that you're ready to practice. To get started, download the Ten Percent Happier app, for free, wherever you get your apps. Full Shownotes: https://www.tenpercent.com/podcast-episode/lisa-feldman-barrett-336
2021-04-05
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A Great Way to Relax | Bonus Meditation with Oren Jay Sofer

Learn to use mindfulness of your natural breath as a way to create relaxation for yourself, any time, any place. 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. Oren teaches retreats across the country and works as Senior Program Developer at Mindful Schools, teaching and developing curricula for one of the international leaders of mindfulness in education.
2021-04-02
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#335: A Pressure Cooker for Insight | Bart van Melik

The great meditation teacher Ram Dass once said, ?If you think you?re enlightened, go spend a week with your family.? My guest today comes with tools to help you keep your cool when interacting with family -- or anyone else. We?re going to talk about a kind of meditation practice known as ?relational dharma,? or ?insight dialogue.? It?s a way of taking meditation off the cushion and into the crucible of conversation.  My guest is Bart van Melik, who teaches veterans and children in juvenile detention centers. He?s co-author of a book called Still, in the City: Creating Peace of Mind in the Midst of Urban Chaos. He graduated from the Spirit Rock/IMS Teacher Training and Community Dharma Leader Program. He?s based in New York City, but he?s currently in his country of birth, The Netherlands. In this conversation, you will hear lots of tips about how to actually practice relational meditation and insight dialogue, which Bart calls a ?pressure cooker for insight.? Full Shownotes: https://www.tenpercent.com/podcast-episode/bart-van-melik-335
2021-03-31
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#334: Three Lessons from Happiness Research | Emma Seppälä

People in the mindfulness meditation world often note that what we?re teaching is not a breathing exercise; the goal is to just feel the breath as it naturally occurs (if you?ve chosen the breath as the thing you want to focus on). However -- and this is something we haven?t spent much time exploring on the show -- there is a ton of evidence to suggest that actual breathing exercises can also have powerful benefits, physiologically and psychologically. That?s one of the things we?re going to talk about today with Emma Seppälä, who is a Lecturer at the Yale School of Management and Faculty Director of the Yale School of Management?s Women?s Leadership Program. She is also the Science Director of Stanford University?s Center for Compassion and Altruism Research and Education, and the author of a book called The Happiness Track: How to Apply the Science of Happiness to Accelerate Your Success. As the title of today?s episode suggests, we?re going to talk about three big takeaways from happiness research. One has to do with breathing exercises. The second has to do with the power of nature to impact your mind. And the third has to do with social connection, something many of us are badly missing in this pandemic.  Full Shownotes: https://www.tenpercent.com/podcast-episode/emma-seppala-334
2021-03-29
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Mindfulness in the Body | Bonus Meditation with Sebene Selassie

Is your mind racing to the past or future? Practice bringing awareness to the body and breath as a way to reconnect to the present. About Sebene Selassie: Growing up, Sebene felt like a big weirdo. Born in Addis Ababa, Ethiopia and raised in white neighborhoods in Washington, D.C., she was a tomboy Black girl who loved Monty Python and UB40. She never believed she belonged. Thirty years ago, she began studying Buddhism as an undergraduate at McGill University where she majored in Comparative Religious Studies. Now, Sebene is a teacher, author, and speaker who teaches that meditation can help us remember our inherent sense of belonging, that our individual freedom affects absolutely everyone and everything, and that our collective freedom depends on each and every one of us. Sebene is a three-time cancer survivor of Stage III and IV cancer.
2021-03-26
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#333: The Self-Interested Case for Examining Your Biases | John Biewen

Too often, the process of looking at your biases can be presented like eating your vegetables. But one of the most fascinating and rewarding things I have attempted to do in recent years is to take a good, hard look at my own prejudices and conditioning, especially as a white man. I still screw up all the time. However, one thing that I think is often underplayed is that doing this work can be deeply enjoyable?and can also pay profound dividends.  One of my most important role models here has been John Biewen, host of a podcast called Scene on Radio. The show has had four seasons, but the seasons that have most impacted me are Seasons 2 and 3. Season 2 is called ?Seeing White,? in which he explores white people and whiteness. Season 3 is called ?Men,? in which he looks at sexism. I was not surprised to learn that John is a meditator, a practice which, he explains, has helped him as he?s done his work. Also: We're offering 40% off the price of an annual subscription to our companion meditation app?also called Ten Percent Happier?for our podcast listeners. We don?t do discounts of this size all the time, and of course nothing is permanent?so get this deal before it ends on April 1st by going to https://www.tenpercent.com/march.  And here?s a link to this weekend's Love & Resilience Summit, where I'll be presenting: https://promo.lionsroar.com/contemplative-care-summit-register/ Full Shownotes: https://www.tenpercent.com/podcast-episode/john-biewen-333
2021-03-24
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#332: The Profound Upside of Self-Diminishment | George Saunders

There is a powerful scene in a novel called Lincoln In the Bardo, where President Abraham Lincoln has come to the cemetery where his young son, Willie, is soon to be buried. Willie had passed away at the White House where he had gotten sick. Lincoln is so distraught that he goes to the graveyard to get one last glimpse at his boy?s dead body. As the President is leaving, and in the grips of perhaps the worst psychic pain available to any human, he has an insight. His suffering, he realizes, comes from viewing his son as solid, when, in fact, they are both just ?energy bursts? or ?two passing temporarinesses.?  There is a reason this insight will be familiar to anyone with a passing familiarity with Buddhism, and that is because the author, George Saunders, is a practicing Buddhist. Lincoln in the Bardo won the 2017 Man Booker Prize for best work of fiction in English. Saunders has written ten other books, including the newly released A Swim in a Pond in the Rain, which is about how to become a better reader and that can tell us about how to live. This was an enormously valuable conversation for me, both as a meditator and as an author (because he has many, deeply useful thoughts about the craft). We talk about many things here, including: the ?unified theory of brain,? how writing resembles meditation, his speculations about the afterlife, and a speech he gave on kindness that went viral.  Another order of business: In response to our ever-changing reality, we?ve done our best to use this podcast to help you figure out how to navigate our world. And as you know, the practice of meditation undergirds nearly all of the practical takeaways you hear us discuss on this podcast. Many of our podcast guests have also contributed to our companion meditation app, which is also called Ten Percent Happier. Our app helps you understand both how to practice meditation and how meditation can help you navigate our ever-changing world. We hope that you'll subscribe to our app to learn how to care for yourself and others during crises (which are, after all, inevitable).  To make it easier, we're offering 40% off the price of an annual subscription for our podcast listeners. We don?t do discounts of this size all the time, and of course nothing is permanent?so get this deal before it ends on April 1st by going to https://www.tenpercent.com/march. And here?s a link to Love & Resilience: The Contemplative Care Summit (March 25 - 29). And finally, be sure to check out The Science of Happiness podcast, available here and wherever you get your podcasts.  Full Shownotes: https://www.tenpercent.com/podcast-episode/george-saunders-332 
2021-03-22
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Getting Out of Your Own Head in Everyday Life | Bonus Meditation with Alexis Santos

When we're busy, we can get caught up in thoughts about what we're doing. Instead, you can practice bringing your attention to the doing itself.  About Alexis Santos: Alexis has practiced and taught Insight Meditation in both the East and West since 2001. He has been a long-time student of Sayadaw U Tejaniya (a well respected meditation teacher in Burma whose teachings have attracted a global audience), and his teaching emphasizes knowing the mind through a natural and relaxed continuity -- a style of practice that's particularly useful during our crazy lives. Alexis has completed the Spirit Rock/IMS Teacher Training, teaches retreats across the globe, and currently lives in Portland, Maine. We hope that you'll subscribe to our app to learn how to care for yourself and others during crises (which are, after all, inevitable). To make it easier, we're offering 40% off the price of an annual subscription for our podcast listeners. We don?t do discounts of this size all the time, and of course nothing is permanent?so get this deal before it ends on April 1st by going to www.tenpercent.com/march  
2021-03-19
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#331: How to Understand Oneness | Roshi Norma Wong

Today we?re diving into a concept that is simultaneously one of the oldest contemplative cliches and one of the most profound head scratchers ? oneness. Can *you* be one with everything if *you* don?t really exist? And, even if we manage to grok this idea, what are the practical ramifications? Actually, this is just one of the many riddles and paradoxes we?ll be exploring today.  My guest is Roshi Norma Wong. She was recommended to us by frequent guest and friend of TPH, The Reverend angel Kyodo Williams. Roshi Norma is a Zen Master, a life-long resident of Hawaii, a former State legislator, and abbot of a Zen temple called Anko-in. In this conversation, we talk about: ? Understanding -- and experiencing -- oneness ? Removing the binary between relaxation and focus ? Why she thinks we need to cultivate pride and humility simultaneously ? Why she thinks that before we try to solve the world?s problems, we need to become better people ? And why our current moment of compounding global catastrophes presents us with an unprecedented opportunity Speaking of transformation in the face of crisis, we?ve always done our best to use this podcast as a place to figure out how to navigate our ever-shifting world. Over the last year, for example, we?ve spoken with experts about how to cope with the coronavirus, from dealing with anxiety and grief to parenting in a pandemic to worries about money. The practice of meditation undergirds all of the practical takeaways you hear us discuss on this podcast?and many of our podcast guests have contributed to our companion meditation app. Our app helps you understand both how to practice meditation and how meditation can help you navigate our ever-changing world. We hope that you'll subscribe to our app to learn how to care for yourself and others during crises (which are, after all, inevitable).  To make it easier, we're offering 40% off the price of an annual subscription for our podcast listeners. We don?t do discounts of this size all the time, and of course nothing is permanent?so get this deal before it ends on April 1st by going to www.tenpercent.com/march, for 40% off your subscription. Full Shownotes: https://www.tenpercent.com/podcast-episode/roshi-norma-wong-331
2021-03-17
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#330: How This Plague Ends (and What It Tells Us About Human Nature) | Nicholas Christakis

We all remember that fateful week, almost exactly a year ago, when it all seemed to sink in for so many of us?when Tom Hanks got sick, the NBA suspended games, and the (now former) President addressed the nation in primetime. The big question now is: When and how will this plague end?  My guest today has a clear vision for how things are likely to play out from from here. His name is Dr. Nicholas Christakis. He?s a physician, sociologist, and director of the Human Nature Lab at Yale University. He?s written a number of books, but there are two that we will discuss in this episode. His latest is called Apollo's Arrow: The Profound and Enduring Impact of Coronavirus on the Way We Live. The other book we?re going to talk about is on a related subject. It?s called Blueprint: The Evolutionary Origins of a Good Society. In it, Christakis argues that human beings are fundamentally good. In fact, as you will hear, it is our goodness that the virus exploits.  One more order of business: when COVID began affecting our lives, most of us were in immediate crisis, wondering about the answers to very basic questions: How do I get food safely? How do I care for my children and/or do my job under less-than-ideal circumstances? Will my loved ones and I be safe? In response to our changing reality, we?ve used this podcast to help you figure out how to navigate our new world. We?ve spoken with experts about how to cope with this crisis, from dealing with anxiety and grief to parenting in a pandemic to worries about money. As you know, the practice of meditation undergirds all of the practical takeaways you hear us discuss on this podcast?and as you may or may not know, many of our podcast guests have contributed to our companion meditation app. We hope that you'll subscribe to the Ten Percent Happier app to learn how to care for yourself and others during crises (which are, after all, inevitable). To make it easier, we're offering 40% off the price of an annual subscription for our podcast listeners. We don?t do discounts of this size all the time, and of course nothing is permanent?so get this deal before it ends on April 1st by going to to https://www.tenpercent.com/march for 40% off your subscription. Full Shownotes: https://www.tenpercent.com/podcast-episode/nicholas-christakis-330
2021-03-15
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How To Handle It When People Let You Down | Bonus Meditation with Diana Winston

Feeling let down is hard. We can?t control others, but practicing equanimity will help you feel more ease and acceptance. About Diana Winston: 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, nonprofits, 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.
2021-03-12
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#329: How to Break Your Anxiety Habit | Judson Brewer

To mark the first anniversary of the week in March 2020 when Covid fundamentally altered our lives, we?re launching a special two-part series. Today, we?re going to be talking about anxiety, which has been spiking during the pandemic. My guest is Dr. Jud Brewer, a psychiatrist and deep dharma practitioner who argues that anxiety is a habit?one that you can unwind. Then, next Monday, we?ll talk to Nicholas Christakis, who is not only a doctor but also the head of the Human Nature Lab at Yale, about when the pandemic will end, and what this ordeal has revealed about our species. But today it?s anxiety with Jud Brewer. Some of you may know Jud from the Ten Percent Happier app, where he teaches a mindful eating course. He?s also been on this show several times. He is the Director of Research and Innovation at the Mindfulness Center at Brown University. He?s got a number of apps that use mindfulness to treat addiction, including Eat Right Now, Craving to Quit, and Unwinding Anxiety. He also has a brand new book, called Unwinding Anxiety. In this interview, we talk about: how exactly mindfulness can be harnessed to deal with anxiety; what is anxiety anyway, and why does he view it as a habit? And we publicly debate something we have been privately discussing: Is there any level of stress or anxiety that is healthy? One more thing: We are looking for a podcast marketer. If you love this show, marketing, and building relationships, we would love to have you on the team to help us grow Ten Percent Happier and our future shows. Please apply at https://www.tenpercent.com/careers. Full Shownotes: https://www.tenpercent.com/podcast-episode/judson-brewer-329
2021-03-10
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#328: A Conversation about Abuse, Agency, and Mindfulness | Tanya Selvaratnam

Before we dive in, a warning: this conversation includes descriptions of abuse and violence. As you may know, March 8th, the day we?re dropping this episode, is International Women?s Day. We have a story today about intimate violence, which has long been a problem for women around the world, and has only intensified during the pandemic. My guest is Tanya Selvaratnam, a writer and artist who I?ve known socially for many, many years. I was truly shocked when Tanya?s name surfaced in the media three years ago, in connection with the case of Eric Schneiderman. Eric was the celebrated Attorney General of New York State. He was also a regular on the local meditation scene. I knew Eric and Tanya were dating. What I did not know was that, behind the scenes, Eric was allegedly physically and emotionally abusing Tanya. She has now come out with a book, called Assume Nothing, which goes into searing detail about not only the alleged abuse, but also about how she flipped the script, regained her agency, helped bring her alleged abuser down, and how she has healed subsequently -- in no small part through meditation and therapy. Please note: If you or someone you know is suffering from abuse, you can find resources curated by Tanya at the ?full shownotes? link below. We?d also like to provide more context about the allegations Tanya shares in this interview: When the allegations of abuse against New York Attorney General Eric Schneiderman by Tanya and three other women were first made public in The New Yorker in May 2018, Schneiderman quickly resigned. In a statement at the time, he said, ?serious allegations, which I strongly contest, have been made against me.? He also said, ?While these allegations are unrelated to my professional conduct or the operations of the office, they will effectively prevent me from leading the office?s work at this critical time. I therefore resign my office.? After a six-month investigation, prosecutors declined to bring criminal charges against Schneiderman, citing legal impediments, including statutes of limitations. But the district attorney assigned to the case by Governor Andrew Cuomo also said that she ?believed the women who shared their experiences? with investigators. In response, Schneiderman said, "I recognize that District Attorney Singas' decision not to prosecute does not mean I have done nothing wrong. I accept full responsibility for my conduct in my relationships with my accusers, and for the impact it had on them." I should also note that our team reached out to Eric Schneiderman and that he declined to comment for this episode. Two more items: First, remember to check out ?In Plain Sight: Lady Bird Johnson,? a new podcast from ABC News, on Apple Podcasts (https://apple.co/ladybird), Spotify (https://spoti.fi/3ukYgoq), or wherever you?re listening now. Finally, we are looking for a podcast marketer at Ten Percent Happier. If you love this show, marketing, and building relationships, we would love to have you on the team to help us grow Ten Percent Happier and our future shows. Please apply at https://www.tenpercent.com/careers. Full Shownotes: https://www.tenpercent.com/podcast-episode/tanya-selvaratnam-328
2021-03-08
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Coming into Balance | Bonus Meditation with Sebene Selassie

Coming into balance is about accepting that balancing is a process, not a destination. Sebene will help you make the most out of the process. About Sebene Selassie: Growing up, Sebene felt like a big weirdo. Born in Addis Ababa, Ethiopia and raised in white neighborhoods in Washington, D.C., she was a tomboy Black girl who loved Monty Python and UB40. She never believed she belonged. Thirty years ago, she began studying Buddhism as an undergraduate at McGill University where she majored in Comparative Religious Studies. Now, Sebene is a teacher, author, and speaker who teaches that meditation can help us remember our inherent sense of belonging, that our individual freedom affects absolutely everyone and everything, and that our collective freedom depends on each and every one of us. Sebene is a three-time cancer survivor of Stage III and IV cancer.
2021-03-05
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#327: Uprooting Your Delusions | Andrea Fella

I know you guys, and it is pretty clear you love deep dharma episodes. Today we?ve got a dharma episode that is quite timely. As you all know, we live in a time when most people are getting their news from carefully curated information silos. As a result, we often create very specific views? about public figures, current events, our fellow citizens ? and we can cling pretty tightly to those views. Today we?re gonna talk about how useful and even pleasurable it can be to dig into the roots of these biases and dismantle them? to pop our bubbles of delusion. It can be a relief. It can be eye-opening. It can change the way you relate to yourself and to other people. My guest is Andrea Fella. She is the co-teacher at the Insight Meditation Center and the Insight Retreat Center in Redwood City, California. She has been practicing Insight Meditation since 1996, and teaching Insight Meditation since 2003. She is particularly drawn to intensive retreat practice, and has done a number of long retreats, both in the United States and in Burma. During one long practice period in Burma, she ordained as a nun. Also: We are looking for a podcast marketer! If you love this show, marketing, and building relationships, we would love to have you on the team to help us grow Ten Percent Happier and our future shows. Please apply at https://www.tenpercent.com/careers. And don?t forget to check out the new ABC podcast In Plain Sight: Lady Bird Johnson, which you can find here: https://abcaudio.com/podcasts/in-plain-sight/ Full Shownotes: https://www.tenpercent.com/podcast-episode/andrea-fella-327
2021-03-03
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#326: How to Make a Masterpiece | Pete Docter

We?re all creatives, whether we think of ourselves that way or not. In so many aspects of your life, from planning your future to planning a meal to curating your social media, you need to be able to both envision and then execute. And how you work with your mind in these moments is key. Today, we are going to hear from a master creator -- the mind behind brilliant Pixar movies such as Inside Out, Up, and the recently-released Soul -- about how to run a creative process at the highest possible level. (I have a six-year-old, and, in my opinion, one of the worst parts of the job of being a dad is sitting through insipid children's entertainment. But the aforementioned films have been both thrilling and moving to consume, for both me and my son.) My guest today is Pete Docter, who directed all three of those films. He is the Chief Creative Officer of Pixar. He is also a meditator and a practicing Christian whose films are each motivated by a big, pressing question he is posing to himself about his own life. In this conversation, he takes us inside the making of his films, most notably Soul, for which he and his team had to invent a coherent metaphysical scheme to explain both the afterlife -- and the before. We also talk about how his spiritual practices support his storytelling endeavors, and how to power through the pain, frustration, and embarrassment of trying to make something truly original. One more thing: We would appreciate it if you could take a few minutes to help us out by answering a survey about your experience with this podcast. Our team here cares deeply about you, our listeners, and we are always looking for ways to improve. Please go to https://www.tenpercent.com/survey. And thank you. Full Shownotes: https://www.tenpercent.com/podcast-episode/pete-docter-326
2021-03-01
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Freedom Anywhere | Bonus Meditation with Joseph Goldstein

In this guided meditation (which you can do anywhere), Joseph helps you relax the habit of personalizing everything, so you can live with more ease. 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.
2021-02-26
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#325: A New Way to Think About Addiction | Annie Grace

The stereotypical depiction of fighting addiction makes it seem highly unpleasant: White knuckling, sweating it out, detoxing, going cold turkey?you get the picture. This applies to classical addiction, and also to the less dangerous (but nonetheless nettlesome) unhealthy habits and compulsions that we all wrestle with. My guest today takes a very different approach. She aims to harness the pleasure centers of the brain as a way to handle addictive habits?and, controversially, she doesn?t believe you need to go cold turkey on alcohol, which is the main intoxicant she has targeted. Her name is Annie Grace, and she is the author of a very popular book called This Naked Mind. (Shout out to my friend and colleague Steve Baker, the executive producer of Nightline, who has gotten a lot out of Annie?s work, and turned me on to her.) This episode is the second in a two-part series we?re doing this week on addiction. If you missed it, go check out Monday?s episode with Buddhist teacher Kevin Griffin, who has worked to combine the dharma and the 12 steps. Speaking of the 12 steps, many people in the AA community are quite critical of Annie Grace, and she will address that in our conversation. We also cover: Her personal story, and why she now drinks as much alcohol as she wants to?which is none at all; the connection between her approach and Evelyn Tribole?s ?intuitive eating?; and her thoughts on working with other addictions, including nicotine, gambling, shopping, pornography, and video games. Also: We would appreciate it if you could take a few minutes to help us out by answering a new survey about your experience with this podcast. We want to hear about your experience with our show, because we care deeply, and we are always looking for ways to improve. Please go to https://www.tenpercent.com/survey. Thank you! Full Shownotes: https://www.tenpercent.com/podcast-episode/annie-grace-325
2021-02-24
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#324: Your Craving Mind | Kevin Griffin

This is an episode about our craving, grasping minds. Whether you have struggled with a classic addiction or not, we all have addictive tendencies; we all wrestle with desire. I often think about a provocative question once posed by my friend, Dr. Jud Brewer, a Buddhist practitioner and addiction specialist: Are we all addicted? The implied answer is yes.    My guest today thinks about addiction in a similarly broad and compelling way. He talks about addictions to substances like drugs and alcohol, but also addiction to self and addiction to racism. Kevin Griffin is a longtime Buddhist practitioner and 12 Step participant, and is one of the founders of the Buddhist Recovery Network. He has trained with many of the legendary teachers we have interviewed on this show, including Jack Kornfield and Joseph Goldstein. He has written many books, including One Breath at a Time: Buddhism & the Twelve Steps. His latest is Buddhism & the Twelve Steps: Daily Reflections: Thoughts on Dharma and Recovery.   This is the first in a two part series we?re doing this week on addiction. During the pandemic, we?ve seen alcohol use go up and drug overdose deaths rise. On Wednesday, we?re going to talk to a woman named Annie Grace, who has come up with what she believes is a powerful alternative to AA. But today, it?s Kevin Griffin. We cover a lot of ground here, including: How he connects the dharma to the 12 Steps, and a Buddhist list called the three refuges. But we start with what he calls the foundational addiction: addiction to the self.   Podcast Survey - We would appreciate it if you could take a few minutes to help us out by answering a brand-new survey about your experience with this podcast. We want to hear about your experience with our show, because we care deeply, and we are always looking for ways to improve. Please go to https://www.tenpercent.com/survey. Thank you!   Full Shownotes: https://www.tenpercent.com/podcast-episode/kevin-griffin-324
2021-02-22
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Forgive Yesterday and Reset | Bonus Meditation with Sebene Selassie

Sometimes we get stuck in yesterday?s mistakes. Reset by using the freshness of each new breath and start your morning with ease. About Sebene Selassie: Growing up, Sebene felt like a big weirdo. Born in Addis Ababa, Ethiopia and raised in white neighborhoods in Washington, D.C., she was a tomboy Black girl who loved Monty Python and UB40. She never believed she belonged. Thirty years ago, she began studying Buddhism as an undergraduate at McGill University where she majored in Comparative Religious Studies. Now, Sebene is a teacher, author, and speaker who teaches that meditation can help us remember our inherent sense of belonging, that our individual freedom affects absolutely everyone and everything, and that our collective freedom depends on each and every one of us. Sebene is a three-time cancer survivor of Stage III and IV cancer.
2021-02-19
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Making it RAIN | Tara Brach

Today we?re going to talk about a massively useful acronym, which can be used both on the cushion and in your free-range living. The acronym is RAIN -- R-A-I-N -- and rather than explaining it myself, I will leave that to my guest, who has become one of RAIN?s primary proponents. Tara Brach is an author, therapist, and meditation teacher. She has a Ph.D. in Clinical Psychology, she founded the Insight Meditation Community of Washington, and she has written several books, including her latest, which is called Radical Compassion. We first posted this interview in January 2020, shortly after that book came out. In this conversation, we talk about: What RAIN is and how to apply it in many areas of your life, including relationships; a Buddhist list called The Eight Worldly Winds; and whether most people harbor a suspicion that there's something fundamentally wrong with us. But we start and end the conversation with a touchy subject. In my first book, I made fun of Tara a little bit, which didn?t go down that well with her, although I didn?t know that until this chat. I really respect how warm and open she was during this tricky discussion. Stay tuned until the very end, when we fully wrap that subject up. Also: We would appreciate it if you could take a few minutes to help us out by answering a brand-new survey about your experience with this podcast. Our team here cares deeply about you, our listeners, and we are always looking for ways to improve. Please go to https://www.tenpercent.com/survey. Thank you! Full Shownotes: https://www.tenpercent.com/podcast-episode/tara-brach-repost
2021-02-17
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Holding it Together When Things Fall Apart | Pema Chödrön

We?re now almost a full year into the era of Covid restrictions, and I suspect that many of you, as I am, are starting to internalize the fact that, notwithstanding the vaccines, there?s likely a ways to go yet. And the mental health issues are piling up: The depression, anxiety, and addiction. Moms, people of color, and elderly people who can?t see their families are among those getting hit especially hard. To inject a little sunshine, and perspective, and wisdom, we thought it might make sense to re-post one of our favorite conversations of the last year. Pema Chödrön has seemingly been trying to prepare us for this pandemic for years, through a series of popular books, with titles such as When Things Fall Apart, Welcoming the Unwelcome, and The Wisdom of No Escape. But as you will hear, she is anything but gloomy. Like all of the great meditation teachers I?ve met, she has a lightness and a sense of humor about her. She was born Deirdre Blomfield in Connecticut. She lived a conventional life, going to UC Berkeley, becoming a school teacher, and having a pair of kids. But after a rough divorce, she found herself adrift. During this time, she discovered Tibetan Buddhism, shaved her head, and became a nun. Now in her mid-eighties, she lives in rural Nova Scotia, where she is the director of Gampo Abbey. We connected with her ? back in May ? on an old-school landline. I was recording my half of the conversation from a closet in our erstwhile apartment in New York City, which at the time was the epicenter of the outbreak in America. We talked about how to actually welcome the unwelcome. We also discussed how to befriend your demons, sympathize without being stupid, lighten up in the face of fear, and embrace chaos as ?extremely good news.? One other thing: we would appreciate it if you could take a few minutes to help us out by answering a brand-new survey about your experience with this podcast. To do so, please go to https://www.tenpercent.com/survey. And thank you! Full Shownotes: https://www.tenpercent.com/podcast-episode/pema-chodron-repost
2021-02-15
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You Are Not Alone | Bonus Meditation with Joanna Hardy

Use meditation to connect to how you?re feeling and to unlearn the habit of abandoning yourself when you most need to feel connected. 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.
2021-02-12
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#323: How (and Why) to Hug Your Inner Dragons | Richard Schwartz

How do you relate to the more difficult? and even ugly? aspects of your personality? How do you feel about yourself when you are, say, in a judgmental or vengeful or jealous mode? Is that an opportunity for self-laceration? My guest today agrees with me that one of the healthiest possible inner moves is to learn how to hug your dragons, instead of attempting to slay them (which is only likely to make them stronger). Dr. Richard Schwartz is a psychotherapist with a Ph.D. in marriage and family therapy. He founded something called the Internal Family Systems model of therapy, often referred to as IFS. His basic idea is that our consciousness is broken down into several parts. These parts can become rebellious and troublesome when traumatized or unattended. In this conversation, we talk about: how to relate to your parts more successfully; the overlap between IFS and Buddhism; and why meditation isn?t enough, in his view. We also attempt to dive in and do some IFS therapy work together. I?m not sure I was a particularly good patient, but you can judge for yourself. Full Shownotes: https://www.tenpercent.com/podcast-episode/richard-schwartz-323
2021-02-10
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#322: A Deeply Healthy Kind of Perfectionism | Jetsunma Tenzin Palmo

We have talked a lot on this show about how perfectionism can have pernicious impacts on your psyche. Today we?re going to talk about how, by contrast, a certain kind of perfection is very much worth aiming for. We?re diving into another Buddhist list in this episode: the six paramitas, or the six perfections. These are six mental skills that you will never perfect, most likely. But simply working on them can confer massive benefits. My guest is Jetsunma Tenzin Palmo. She was born Diane Perry in England, but 55 years ago, she traveled to India, where she ordained as a Tibetan Buddhist nun. At one point, she quite famously spent 12 years living and practicing in a cave in the Himalayas. She?s now the Founding Director of the Dongyu Gatsal Ling Nunnery in India. We start by discussing her extraordinary life. Then we dive into the six paramitas. We talk about: why patience is a kind of armor, why we need other people to push our buttons, the importance of dissolving the small self to get to the perfection that lies beyond, how to convince your ego to walk this path, and why she thinks a sense of humor should be the seventh paramita. Full Shownotes: https://www.tenpercent.com/podcast-episode/jetsunma-tenzin-palmo-322
2021-02-08
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I Don?t Want to Meditate | Bonus Meditation with Matthew Hepburn

Is meditation the last thing you want to do right now? This one?s for when closing your eyes and watching your breath sounds like torture. About Matthew Hepburn: Matthew Hepburn is a straightshooting, clear thinking, and dedicated meditation teacher. His personal practice caught fire over the course of several extended meditation retreats in his early twenties, and for the last 5+ years he has been teaching meditation at the Cambridge Insight Meditation Center in Boston, MA. Matthew is currently a participant in the four-year Insight Meditation Society Teacher Training Program, where he studies with renowned teachers including Joseph Goldstein.
2021-02-05
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#321: The Joy of Being Wrong | Adam Grant

My guest today makes a fascinating and potentially life-changing case. He argues that we need to reconsider how we view intelligence. He says that instead of viewing intelligence as the ability to think and learn, we should view it as the ability to rethink and unlearn. My guest, whose name is Adam Grant, says there is evidence that, in a fast-moving world, what he calls the ?critical art of rethinking? can ?position you for excellence at work and wisdom in life.? Not for nothing, in a world where many of us are stuck in our own information silos, the ability to rethink and open our minds may be one way we can dig ourselves out of our current societal divisions. Some of you may know Adam. He?s been on the show before. He?s an organizational psychologist, a TED speaker, a professor at Wharton, and the author of four New York Times bestselling books, including one that has had a big influence on me, called Give and Take, which is all about how generosity can contribute to professional success. I am happy to report that Adam has done it again: He has written a compelling and timely book. In this conversation, we talk about how to build the skill of rethinking; how the people who speak the most confidently are often the least competent; and what he calls the surprising upsides of imposter syndrome. Full Shownotes: https://www.tenpercent.com/podcast-episode/adam-grant-321
2021-02-03
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#320: The Buddha?s 8-Part Manual for a Good Life | Brother Pháp Dung

Today we?re talking about one of the Buddha?s first and most important lists: the Eightfold Path. I?m kinda surprised we?ve never done a deep dive into this list on the show before, but better late than never. Some context before we dive in: The Buddha, as many of you know, was a congenital list maker. His first and foundational list was the Four Noble Truths. This is the list that begins with ?life is suffering? -- which is something of a mistranslation; it basically means that life will be unsatisfying if you are constantly clinging to things that will not last, given the nonnegotiable fact of relentless impermanence. The second noble truth is that the cause of our suffering is thirst or clinging. The third is that there is a way out of this mess. And the fourth is a sort of manual for waking up and suffering less. That fourth noble truth is the Eightfold path. It?s a list within a list. And to help us unpack it all is a fascinating person named Brother Pháp Dung. He was born in Vietnam, came to the US with his family as a child refugee, and was raised in LA. He later trained in architecture at USC before becoming a monk under his teacher, a towering figure in modern Buddhism named Thich Nhat Hanh. Phap Dung has a fascinating critique of our capitalist, consumerist culture. He?s not saying that we should opt out, just that we can use the Eightfold Path to create a different relationship to it all. So we dive into all of that in this chat -- but we begin with his personal story, which involves family strife and a lot of skepticism. Full Shownotes: https://www.tenpercent.com/podcast-episode/brother-phap-dung-320
2021-02-01
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The Upside of Impermanence | Bonus Meditation with Joseph Goldstein

Take a moment to pay attention to the good things that are already here, and get in touch with the basic satisfaction of being alive. 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.
2021-01-29
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#319: How to Do Nothing | Jenny Odell

For an audience of meditators (or aspiring meditators), the idea of doing nothing shouldn?t be foreign. But, speaking from personal experience, it is very possible, especially for Type A people, to approach meditation with an agenda. In which case, sitting on the cushion can be very far from truly doing nothing. Enter Jenny Odell, who makes a very compelling case for truly? doing? nothing. In her work, she is challenging what for many of us, myself included, is a deep-seated and sometimes subconscious reflex: to constantly optimize and constantly be ?productive.? She is a Lecturer in the Stanford Department of Art and Art History and author of the bestseller How to Do Nothing, which just came out in paperback. She comes to the subject of time from a very different perspective than our guest on Monday, Ashley Whillans. (If you haven?t listened to that episode, go do it; these two make a fascinating pairing.) In this conversation, Jenny and I talk about: letting go of our constant demand for productivity and learning to simply look around; the thrilling phenomenon of observing something so deeply that you actually cease to understand it; why moments of disgust, or even existential despair, can actually be quite instructive; and how to divest from what she calls ?the attention economy??and where to reinvest instead. 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 http://www.tenpercent.com/survey to take the survey. Thank you. Full Shownotes: https://www.tenpercent.com/podcast-episode/jenny-odell-319
2021-01-27
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#318: A New Way to Think About Your Time | Ashley Whillans

For many of us, in this pandemic, our relationship to time has become particularly fraught. You may be noticing that, with no limits on your work time, you are going into overdrive and feeling more crazed than ever. Or you may be feeling like you have too much time and are bored out of your mind. Or you may be feeling both. My guest, Ashley Whillans, is an Assistant Professor at Harvard Business School and author of the book Time Smart. She was recommended to us by a former guest, Laurie Santos, a professor from Yale and host of The Happiness Lab podcast. Ashley has a radical approach to managing your time -- or taking your time, to put a new spin on an old cliche. Her goal is to get you from a state of "time poverty" to "time affluence." In this conversation, we talk about: how to do a time audit; funding time, finding time, and reframing time; the surprising extent to which prioritizing time over money predicts happiness -- and what to do if you usually do the opposite; how to handle "time confetti"; and the value of canceling meetings. This is the first of a two-part series we are doing this week on time. On Wednesday, we?re going to talk to someone with a rather different approach. Her name is Jenny Odell and she wrote a bestseller called How To Do Nothing. 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 https://www.tenpercent.com/survey to take the survey. Thank you.   Full Shownotes: https://www.tenpercent.com/podcast-episode/ashley-whillans-318
2021-01-25
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Everything You Wanted to Know About Self-Love But Were Afraid to Ask | Bonus Q&A with Jeff Warren and Susan Piver

Today, expert meditation teachers Jeff Warren and Susan Piver return to respond directly to the questions that you, our listeners, have been submitting to us about self-compassion. It?s a tricky concept, so it?s no surprise that you?ve sent in more than a few humdingers. So strap yourself in as Jeff and Susan bring on the wisdom to help you make sustainable, healthy change in your life.   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 https://www.tenpercent.com/survey to take the survey. Thank you.   About Jeff Warren: Jeff is an incredibly gifted meditation teacher. He has 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.   About Susan Piver: Susan Piver is the New York Times bestselling author of nine books, including The Hard Questions, the award-winning How Not to Be Afraid of Your Own Life, The Wisdom of a Broken Heart, and Start Here Now: An Open-Hearted Guide to the Path and Practice of Meditation. Her newest book is The Four Noble Truths of Love: Buddhist Wisdom for Modern Relationships.
2021-01-22
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#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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