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Ten Percent Happier with Dan Harris

Ten Percent Happier with Dan Harris

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

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Episodes

391: The Benefits of Thinking Like an Entrepreneur | Reid Hoffman

The advice to ?think like an entrepreneur? can, from a certain angle, come off as the kind of rote, tech-bro guidance you?d get from a millennial lifehacker. But Reid Hoffman makes a good case that all of us, whether entrepreneurs or not, can benefit from having what he calls an ?entrepreneurial mindset.? He says this mindset is a trainable skill, and he believes that capitalism and compassion (two words you don?t often hear together) are compatible. 

Reid Hoffman is the co-founder of LinkedIn, a partner at Greylock, the venture capital company, and the host of Masters of Scale podcast, which is all about how uber-successful people/companies got where they are. And now he has a new book, also called Masters of Scale.

This episode explores: how to train for an entrepreneurial mindset; how to live a life that minimizes the odds of burnout; how to network without it feeling icky; the value of curiosity; the importance of ?failing fast?; how to deliver feedback in a stressful environment; and how he thinks we can make capitalism more compassionate and equitable.

Be sure to listen to our new podcast, Twenty Percent Happier, available exclusively in the Ten Percent Happier app

Full Shownotes: https://www.tenpercent.com/podcast-episode/reid-hoffman-391

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2021-10-27
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390: A Buddhist Recipe for Handling Turmoil | Kaira Jewel Lingo

We all know that change is inevitable and impermanence is non-negotiable. But somehow it can feel surprising, maybe even wrong, when we personally hit turbulence. The Buddha had a lot to say about this, and so does our guest. 

Kaira Jewel Lingo has come back to the show to talk about her new book, We Were Made for These Times: Ten Lessons on Moving Through Change, Loss, and Disruption. This episode explores a few of those strategies including: waking up to what?s happening right now; trusting the unknown; a Buddhist list called the Five Remembrances; how gratitude helps us in times of disruption; and accepting what is (and why this is different from resignation or passivity). 

Kaira herself is no stranger to impermanence: she spent 15 years as a Buddhist nun, and then decided to leave, which caused no small amount of disruption. 

Please note: There are brief mentions of domestic violence, abuse, the suffering of refugees, and war in this episode.

To help you find your way during times of upheaval, loss, and transition, Kaira Jewel has recorded a series of meditations in the Ten Percent Happier app. Check it out by downloading the Ten Percent Happier app wherever you get your apps, tapping on the Singles tab, and searching for the topic called "Made for These Hard Times." Or, you can just click here.

And while you?re there, be sure to listen to our new podcast, Twenty Percent Happier, available exclusively in the Ten Percent Happier app

Full Shownotes: https://www.tenpercent.com/podcast-episode/kaira-jewel-lingo-390

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2021-10-25
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How to Stay Focused in Meditation | Bonus Meditation with Anushka Fernandopulle

Regather your attention with this short meditation. Afterwards, you can use that newfound focus to make progress on whatever matters most.

About Anushka Fernandopulle:

Anushka teaches meditation, works as an organizational consultant, and does leadership coaching with individuals and teams. She has practiced meditation for over 25 years, including four years in full-time intensive training in monasteries and retreat centers in the US, India, and Sri Lanka.

Her work is informed by a BA in anthropology/religion from Harvard University, an MBA from Yale focused on leadership and organizational behavior, and certification in coaching from the Coaches Training Institute.

To find this meditation in the Ten Percent Happier app, you can search for ?Gathering Focus,? or click here: https://10percenthappier.app.link/content?meditation=c71121c5-1b01-4e6b-babb-a43ce5f568b3

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2021-10-22
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389: What the Buddha Taught About Friendship | Kate Johnson

Friendship was important to the Buddha. In fact, there?s a whole passage in the Buddhist scriptures, or suttas, about friendship, with seven strategies for friendship, some of which we will discuss in this episode, with Kate Johnson.

Kate has been meditating for over twenty years and is a graduate of Spirit Rock?s four-year teacher training program. She is the author of a new book that has drawn praise from people like Lama Rod Owens, Jack Kornfield, and Ruth King. The book is called Radical Friendship: Seven Ways to Love Yourself and Find Your People in an Unjust World. In the book, and in this conversation, Kate draws on an ancient Buddhist text known as the Mitta Sutta to offer actionable strategies for realness, generosity, and other key ingredients for friendship. 

Radical Friendship is available on Bookshop, Indiebound, Barnes and Noble or Amazon

To practice cultivating radical friendship, check out some related meditations in the Ten Percent Happier app. If you're already listening to this episode in the Ten Percent Happier app, just scroll down to the "Related" section for meditations on friendship from Sebene Selassie, Oren Jay Sofer, and Joseph Goldstein. If you're not a subscriber, click here or download the Ten Percent Happier app wherever you get your apps and click on the "Podcasts" tab to get started.

And while you?re there, be sure to listen to our new podcast, Twenty Percent Happier, available exclusively in the Ten Percent Happier app

Full Shownotes: https://www.tenpercent.com/podcast-episode/kate-johnson-389

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2021-10-20
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388: The Science of Training Your Attention | Dr. Amishi Jha

Distraction is one of the top complaints of meditators -- and of pretty much every human being, in this era that has been dubbed the ?info blitzkrieg.? In this episode, we?ll hear from Dr. Amishi Jha, who has spent years studying the impact of meditation on people who work in high stress professions and has collaborated with the military, first responders, and elite athletes. Her new book is about how to, in her words, focus without all the struggle, take back your attention from the pull of distraction, and function at your peak.

Dr. Jha is Professor of Psychology at the University of Miami, the Director of Contemplative Neuroscience for the Mindfulness Research and Practice Initiative, and author of a new book called Peak Mind: Find Your Focus, Own Your Attention, Invest 12 Minutes a Day.

In this episode, Dr. Jha talks about: peak mind; the neuroscience of attention; how and why meditation works for high stress groups; multitasking vs. task switching; simulation mode vs. mindful mode; and answers the burning question - what is the least amount of meditation minutes one can do and still derive all the advertised benefits?

As Dr. Jha mentioned in the episode, she recorded a meditation in the Ten Percent Happier app to help you practice paying attention to your attention. Check it out by downloading the Ten Percent Happier app wherever you get your apps, tapping on the Singles tab, and searching for her meditation called "Find Your Flashlight.? Or, click here to play the meditation.

And be sure to check out our new podcast, Twenty Percent Happier, available exclusively in the Ten Percent Happier app

Full Shownotes: https://www.tenpercent.com/podcast-episode/amishi-jha-388

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2021-10-18
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Stepping Back From Stress| Bonus Meditation with Alexis Santos

Taking a bigger perspective and staying grounded in the body helps us experience life?s inevitable stress without being taken over by it.

About Alexis Santos:

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

To find this meditation in the Ten Percent Happier app, you can search for ?Stepping Away from Stress,? or click here: https://10percenthappier.app.link/content?meditation=6ab4db4d-eeb9-4f7e-baca-14938ce9d57c.

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2021-10-15
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387: Twenty Percent Happier | Matthew Hepburn

In this special episode we?re going to do some mindful eavesdropping. You?re going to get a chance to listen in on a process that rarely, if ever, gets aired publicly. You?re going to hear real students talking to a real meditation teacher about real life issues -- issues in their meditation practice, and issues related to applying meditation to your everyday life.

The meditation teacher for this episode is Matthew Hepburn. Matthew has spent the last decade teaching meditation in schools, prisons, and meditation centers around the country. He?s an incredibly skilled, wise, and funny teacher. He?s also worked for many years at Ten Percent Happier, where Matthew is a stalwart on the content team. 

We cover some fascinating issues, including: how meditation can make you braver at work; undercover practices you can do with your spouse or partner; how to find meaning in everyday annoyances; how to handle fear; and the one thing that will break any meditation practice. 

You can listen to 20% Happier exclusively on the Ten Percent Happier app and download today: https://10percenthappier.app.link/install

Full Shownotes: https://www.tenpercent.com/podcast-episode/matthew-hepburn-387

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2021-10-13
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386: Sitting with Chaos | Zenju Earthlyn Manuel

Very few of us relish chaos and disruption, but they are facts of life, given the nonnegotiable nature of change. In this episode with Zenju Earthlyn Manuel, we?re going to talk about how to tune into the value of disruption, and learn how to sit with the chaos. 

Zenju Earthlyn Manuel is an ordained Zen priest, holds a Ph.D., and worked for decades as a social science researcher and development director for non-profit organizations. She is also a prolific author.

In this conversation we?ll explore: what to do with the unknown and not having any answers; the power of a ?sip of silence? (her term); what she means by the phrase ?death as a doorway to tenderness;? how she defines tenderness - a word that can easily get bogged down in sloppy sentimentality; and what she meant when she wrote ?I'm not advocating love as an answer to all of the ills of the world. Then again, it is just that simple to be love.?

Content Warning: There are brief mentions of assault; spiritual, sexual, and substance abuse; and racism, including a recent incident Zenju experienced herself. 

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2021-10-11
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Embrace the Cheese Factor | Bonus Meditation with Diana Winston

This session walks you through a guided visualization imagining immersing yourself in a pond of loving-kindness and letting the water infuse you.

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, 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.

To find this meditation in the Ten Percent Happier app, you can search for ?Loving-Kindness Visualization,? or click here: https://10percenthappier.app.link/content?meditation=9d970c28-16b8-45df-82de-24d61bde4075.

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2021-10-08
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385: The Awesome Power of "Touchy-Feely" | Carole Robin and David Bradford

We talk a lot on this show about social connection, but in this episode we?re going to get super granular on how to actually do relationships better.

Carole Robin and David Bradford taught the most popular elective course at the Stanford Graduate School of Business for a combined total of 75 years. Officially, the name of the course is Interpersonal Dynamics, but everybody calls it ?Touchy-Feely.? Together they have written the new book, Connect: Building Exceptional Relationships with Family, Friends, and Colleagues.

We dive into the six hallmarks of what they call ?exceptional relationships,? how to be honest and vulnerable without overdoing it, why the questions ?how am I feeling?? and ?how are you feeling?? are central to improving our communication, the inevitability of risk when you set out to deepen a relationship, and why meditation is helpful in all of this.

Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

Full Shownotes: https://www.tenpercent.com/podcast-episode/carole-robin-david-bradford-385

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2021-10-06
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384: What to do About Eco-Anxiety | Jay Michaelson

In the mental health community, there?s a new term: ?Eco-Anxiety.?

 

Our guest in this episode, Jay Michaelson, has been thinking hard about climate change for many, many years. Michaelson is a meditation teacher, rabbi, lawyer, activist, and journalist. And he is also a core teacher in the Ten Percent Happier app. He?s covered climate change extensively, and has taught environmental ethics at Boston University Law School and Chicago Theological Seminary. He has also been a leading environmental activist in religious communities. 

In this conversation, we talk about what Jay thinks some meditation teachers get wrong about climate change, what he calls the ?delusion? that individual habit change can make an impact, how we can use meditation to engage more effectively in the kind of politics he says we need to move the needle on a systemic level, and how to use meditation and deep breathing to handle eco-anxiety.

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2021-10-04
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Joy Vs. Happiness | Bonus Meditation with Sebene Selassie

What if we told you that joy doesn?t have to be an accident? Learn how to develop joy in this guided session from Sebene.

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.

To find this meditation in the Ten Percent Happier app, you can search for ?Joy,? or click here: https://10percenthappier.app.link/content?meditation=8ab8948a-d112-423a-bf8b-78f1e6e2b291.

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2021-10-01
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383: An "Erotic" Approach to the Climate Crisis | Dr. Andreas Weber

In this episode we?re talking about increasing happiness by connecting to nature. 

Guest Andreas Weber is a renowned philosopher, biologist, and writer based in Berlin. He is the author of many books, including Matter & Desire: An Erotic Ecology. He has a fascinating and surprising approach: calling for an ?erotic? relationship to nature. Weber calls it ?erotic ecology? and argues that we have been socialized to have an instrumental view of nature and instead wants us to be in a love relationship with nature. 

In this conversation, we talk about how to actually practice erotic ecology, what Weber means when he says love is the foundational principle of reality, how and why to make ourselves ?edible,? and how Weber manages his own pessimism when it comes to climate change.

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2021-09-29
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382: Stoicism 101 | Nancy Sherman

You may have heard about stoicism, in the common parlance, as having a stiff upper lip, sucking it up, grinning and bearing it, suppressing your emotions, etcetera. Or you may have heard of Stoicism, the ancient Greco-Roman philosophy, that has become the de rigeur set of life hacks among millennial self-optimizers. In this episode, guest Nancy Sherman argues that Stoicism is way deeper than any of that. She will argue that, in fact, Stoicism is kind of the opposite of all the above. It?s a way to truly know your patterns of thought and emotion. Nancy is a Professor of Philosophy at Georgetown University. She is an expert in ethics, the history of moral philosophy, moral psychology, military ethics, and emotions. Her most recent book is called Stoic Wisdom: Ancient Lessons for Modern Resilience. In this conversation we cover the basics of Stoicism, how and why capital ?S? Stoicism is often misinterpreted, a meditation practice called ?premeditation of evils? (which is far more practical than it may sound), and another practice designed to make you feel ?at home in the world." Please note: This interview includes a brief reference to suicide.  Download the Ten Percent Happier app today: https://10percenthappier.app.link/install Full Shownotes: https://www.tenpercent.com/podcast-episode/nancy-sherman-382 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
2021-09-27
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How to Meditate with No Agenda | Bonus Meditation with Jeff Warren

Free your creativity with this light meditation and see where the momentum takes 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, with Dan, of the NY Times Bestseller "Meditation for Fidgety Skeptics," and is 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." To find this meditation in the Ten Percent Happier app, you can search for ?The Art of Creative Freedom,? or click here: https://10percenthappier.app.link/content?meditation=60216495-f77b-491e-b1c5-ad1de8eda6dc.

Here are the steps for sending us a question for our upcoming Work Life Series:

1. Go to a quiet place and open the default voice memo recording app on your phone.

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5. Email it to us at: [email protected] by September 27, 2021.

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2021-09-24
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381: What Does it Actually Mean to Be a "Whole Person"? | Scott Barry Kaufman

In this episode, we?re going to demystify concepts such as: self actualization, personal growth, authenticity, and bringing your ?whole self? to the table.  Scott Barry Kaufman is a cognitive scientist and humanistic psychologist. He is the founder and director of the Center for the Science of Human Potential at the University of Melbourne?s Centre for Wellbeing Science. He also hosts the #1 psychology podcast in the world - The Psychology Podcast. And he is the author of a new book called Transcend: The New Science of Self-Actualization. We talk about the meaning of ?transcendence? and the difference between transcending in an unhealthy and healthy way; being compassionate, understanding, accepting, forgiving, and perhaps even loving about your foibles and ugliness; and the difference between authenticity and ?pseudo-authenticity?. You can download the Ten Percent Happier app here today: https://10percenthappier.app.link/install Here are the steps for sending us a question for our upcoming Work Life Series: 1. Go to a quiet place and open the default voice memo recording app on your phone. 2. Hold the phone about 8-10 inches from your face, then tap ?record.? 3. Tell us your name, where you?re from, and what your question is. Try to keep it to about a minute or so. 4. Stop the recording, then check it to make sure it sounds clear. 5. Email it to us at: [email protected] by September 27, 2021. Full Shownotes: https://www.tenpercent.com/podcast-episode/scott-barry-kaufman-381 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
2021-09-22
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380: Psychedelics and Meditation | Michael Pollan

Michael Pollan has done more than perhaps anybody else in recent history to change the conversation on the use of psychedelic drugs, or plant medicine. He is author of the best selling book called How to Change Your Mind and he recently followed up with another book called This is Your Mind on Plants. Pollan is also the co-founder of the University of California Berkeley Center for the Science of Psychedelics, along with another recent podcast guest, Dacher Keltner.  In this conversation we talk about whether psychedelics and meditation can mix and the links between psychedelics, meditation and Buddhism; the universal human drive to change consciousness; and his experiences with the three plants that he focuses on in his new book: opium, caffeine, and mescaline. Please note: this episode contains conversations about depression, suicide, and substance use.  Here are the steps for sending us a question for our upcoming Work Life Series: 1. Go to a quiet place and open the default voice memo recording app on your phone. 2. Hold the phone about 8-10 inches from your face, then tap ?record.? 3. Tell us your name, where you?re from, and what your question is. Try to keep it to about a minute or so. 4. Stop the recording, then check it to make sure it sounds clear. 5. Email it to us at: [email protected] by September 27, 2021. Download the Ten Percent Happier app today: https://10percenthappier.app.link/install Full Shownotes: https://www.tenpercent.com/podcast-episode/michael-pollan-380 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
2021-09-20
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Accepting the Unpleasant | Bonus Meditation with Joseph Goldstein

Accepting the unpleasant: easier said than done. Joseph demonstrates how to overcome reactivity and build the skill of acceptance. About Joseph Goldstein: Joseph is one of the most respected meditation teachers in the world -- a key architect of the rise of mindfulness in our modern society -- with a sense of humor to boot. In the 1970's, he co-founded the Insight Meditation Society (IMS) alongside Sharon Salzberg and Jack Kornfield. Since its founding, thousands of people from around the world have come to IMS to learn mindfulness from leaders in the field. Joseph has been a teacher there since its founding and continues as the resident guiding teacher. To find this meditation in the Ten Percent Happier app, you can search for ?Accepting the Unpleasant,? or click here: https://10percenthappier.app.link/content?meditation=296ad59c-5122-4d9f-b6fd-de245aa50ac0. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
2021-09-17
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379: How to Get the Wisdom of Old Age Now | Dilip Jeste

Happiness levels are really high when we?re young. They then steadily dip through our 20s, 30s, and 40s, and bottom out in our early 50s?at which point, they make a sharp and sudden rise. Then, through our 60s, 70s, and 80s, they are way above where we were in our youth.  Why is this? Why do we get happier even as our bodies are falling apart? Here?s another question: Why, from the standpoint of evolution, do humans stick around way past the point of reproductive age? The answer to all of these questions, per our guest today, is: wisdom.  Dr. Dilip Jeste is a Distinguished Professor of Psychology at the University of California, San Diego, and the author of Wiser: The Scientific Roots of Wisdom, Compassion, and What Makes Us Good. In this conversation, we talk about how exactly he defines wisdom, what people of all ages can do to become wiser now, and the relationship between wisdom and loneliness. A quick content warning: this conversation includes references to sensitive topics, including suicide, substance abuse, and depression. Download the Ten Percent Happier app today: https://10percenthappier.app.link/install Full Shownotes: https://www.tenpercent.com/podcast-episode/dilip-jeste-379 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
2021-09-15
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378: Life, Interrupted | Suleika Jaouad

Here?s a thought experiment: how would you handle it if you got a terrible diagnosis? Of course, many of us have no choice but to find out. This is the situation Suleika Jaouad faced when she got gravely ill at a very young age. She had to figure out how to have a sense of agency when so much was out of her control, and how to stay awake and present when her life was hanging in the balance.  Suleika Jaouad is a journalist, author, speaker, cancer survivor, and the author of a book called Between Two Kingdoms: A Memoir of a Life Interrupted. She is also the creator of ?Life, Interrupted,? the Emmy award-winning New York Times column and video series that she created from her hospital bed.  In this conversation, we talk about: Suleika?s journey from being diagnosed with leukemia as a young adult to her recovery today; managing your emotions in excruciating situations; handling an ocean of uncertainty; feeding your need for creativity and productivity when your body is in mutiny mode; and the immense value of strategically going easy on yourself, especially when you?re an ambitious person.  Download the Ten Percent Happier app today: https://10percenthappier.app.link/install Full Shownotes: https://www.tenpercent.com/podcast-episode/suleika-jaouad-378 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
2021-09-13
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High-Fiving the Inner Critic | Bonus Meditation with La Sarmiento

Today?s meditation is animated by two profound insights. The first is that we don?t just tend to listen to our inner critic?we tend to believe it. And the second is that the path forward requires us to treat our inner critic with compassion and kindness. About La Sarmiento: La Sarmiento is a meditation teacher and board president at the Insight Community of Washington, and the guiding teacher of its People of Color and LGBTQ communities. They are also a mentor in the Mindfulness Meditation Teacher Certification Program led by Tara Brach and Jack Kornfield. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
2021-09-10
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377: A More Relaxed Way to Meditate | Alexis Santos

A common problem among type-A people is trying to win at meditation. But the practice doesn?t work like that. If you over-effort, if you try to make something happen, it?s pretty much guaranteed not to happen. What is guaranteed is that you will suffer. Meditation is like a video game where you can?t move forward if you want to move forward too badly.  Our guest today is Alexis Santos, who has been practicing meditation for twenty years and was a student of the highly influential Burmese monk Sayadaw U Tejaniya. Alexis is also a core teacher in the Ten Percent Happier app and the lead teacher of our On the Go course. In this episode, Alexis recounts his time learning from Sayadaw and shares an approach to meditation that is more relaxed than what many of us may be used to. It just might change your practice. Watch Season 2 of Ted Lasso on Apple TV+. Subscription required. Apple TV+ and/or select content may not be available in all regions. To join the Ted Lasso Challenge by midnight tonight, download the Ten Percent Happier app here: https://10percenthappier.app.link/install Full Shownotes: https://www.tenpercent.com/podcast-episode/alexis-santos-377 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
2021-09-08
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376: Letting Go of Perfectionism | La Sarmiento

In this episode, we?re talking about the difference between kindness and what our guest, La Sarmiento, calls ?radical kindness,? how to muster the strength to be kind to annoying people while setting appropriate boundaries, the difference between radical compassion and what the Tibetans call ?idiot compassion,? and their experience of learning to accept themselves in a culture that is not always so welcoming. Sarmiento, whose pronouns are they/them, has been practicing Vipassana meditation since the 1990?s. They are a graduate of the Spirit Rock Community Dharma Leader Training Program and a mentor in the Mindfulness Meditation Teacher Certification Program. They serve as the guiding teacher for the BIPOC and LGBTQ+ sanghas at the Insight Meditation Community of Washington, DC, where they are also board president. We are bringing you this Ten Percent Happier podcast series in collaboration with the Apple TV+ Original Series Ted Lasso because kindness is a huge theme in the show, and there are many practical lessons embedded right in the plot. CTA: Watch Season 2 of Ted Lasso on Apple TV+. Subscription required. Apple TV+ and/or select content may not be available in all regions. Download the Ten Percent Happier app today: https://10percenthappier.app.link/install Full Shownotes: https://www.tenpercent.com/podcast-episode/la-sarmiento-376 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
2021-09-06
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This Will Make You Stronger | Bonus Meditation with Sharon Salzberg

Deepen your inner strength and learn to draw boundaries and respond to injustice in this powerful loving-kindness meditation for yourself. Watch Ted Lasso on Apple TV+. Subscription required. Apple TV+ and/or select content may not be available in all regions. To find this meditation in the Ten Percent Happier app, you can search for ?Kindness for Inner Strength,? or click here: https://10percenthappier.app.link/content?meditation=135d547d-18a1-48a6-a562-e325f74ffe40. About Sharon Salzberg: A towering figure in the meditation world, Sharon Salzberg is a prominent teacher & New York Times best-selling author. 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 Real Love. Sharon lives in New York City and teaches around the world. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
2021-09-03
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375: Reversing the Golden Rule | Jamil Zaki

In this episode we?re talking about how what you believe? about yourself, or about the world ? can become a self-fulfilling prophecy. So if you believe the world is a cold and unforgiving place, it can become that way. And if you believe that you have limited capacities for kindness, you can, in effect, make it so. Our guest is Jamil Zaki, who is making his second appearance here on the show. Jamil is a professor of psychology at Stanford University and the director of the Stanford Social Neuroscience Lab. He is a leading expert on empathy and the author of the book The War for Kindness. Jamil discusses three levels of kindness: kindness toward ourselves, kindness in our close relationships, and kindness in our communities. He argues that starting with the self is critical, but also that the kinder we can make our communities, the kinder we will be ourselves. And the more we reorient ourselves to focus on the positive, the more we can create a self-fulfilling prophecy of kindness. We are bringing you this Ten Percent Happier podcast series in collaboration with the Apple TV+ Original Series Ted Lasso because kindness is a huge theme in the show, and there are many practical lessons embedded right in the plot. Watch Season 2 of Ted Lasso on Apple TV+. Subscription required. Apple TV+ and/or select content may not be available in all regions. To sign up for the Ted Lasso Challenge, download the Ten Percent Happier app today: https://10percenthappier.app.link/install Full Shownotes: https://www.tenpercent.com/podcast-episode/jamil-zaki-375 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
2021-09-01
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374: The Evolutionary Case for Kindness | Dacher Keltner

Here?s a question: Is there an evolutionary advantage to being kind?  Our guest today is Dacher Keltner, an eminent scientist who will make the case that, contrary to popular conceptions of evolution (dog-eat-dog, survival of the fittest), and contrary to a lot of what we see on the news, our species is actually uniquely wired for kindness and compassion. Dacher Keltner is the Director of the Social Interaction Lab at the University of California at Berkeley, the Faculty Director of the Berkeley Greater Good Science Center, and the author of the book Born to Be Good: The Science of a Meaningful Life.  In this episode, we talk about Darwin?s perspective on human sympathy and selfishness, where he stands on the question of Original Sin versus Buddha Nature, the importance of touch when it comes to communicating compassion, and the relationship between teasing and kindness.  We are bringing you this Ten Percent Happier podcast series in collaboration with the Apple TV+ Original Series Ted Lasso because kindness is a huge theme in the show, and there are many practical lessons embedded right in the plot. Watch Season 2 of Ted Lasso on Apple TV+. Subscription required. Apple TV+ and/or select content may not be available in all regions. Download the Ten Percent Happier app today: https://10percenthappier.app.link/install Full Shownotes: https://www.tenpercent.com/podcast-episode/dacher-keltner-374 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
2021-08-30
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How Not to Lose It with Your Loved Ones | Bonus Meditation with Anushka Fernandopulle

Develop the skill and sensibility of kindness, warmth, and goodwill by bringing your loved ones to mind. We are bringing you this Ten Percent Happier podcast series in collaboration with the Apple TV+ Original Series Ted Lasso because kindness is a huge theme in the show, and there are many practical lessons embedded right in the plot. Watch Ted Lasso on Apple TV+. Subscription required. Apple TV+ and/or select content may not be available in all regions. To find this meditation in the Ten Percent Happier app, you can search for ?Kindness for Loved Ones,? or click the link for the ?Kindness: Ted Lasso Style? singles meditation pack: https://10percenthappier.app.link/KindnessTedLassoStyle About Anushka Fernandopulle: Anushka teaches meditation, works as an organizational consultant, and does leadership coaching with individuals and teams. She has practiced meditation for over 25 years, including four years in full-time intensive training in monasteries and retreat centers in the US, India and Sri Lanka. Her work is informed by a BA in anthropology/religion from Harvard University, an MBA from Yale focused on leadership and organizational behavior, and certification in coaching from the Coaches Training Institute. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
2021-08-27
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373: Optimizing Your Stress | Modupe Akinola

Stress ? which many of us despise and try to avoid ? does not actually have to be a bad thing. Rather, it?s our relationship to stress, our mindset about stress, that determines whether we are helped or harmed by it. Today?s guest has the science to back this up and the practical tools to help you transfer her insights from the lab to your life. Modupe Akinola is an Associate Professor of Management at the Columbia Business School and host of the TED Business podcast. She is also one of the featured experts in our Stress Better course in the Ten Percent Happier app. In this conversation, Modupe talks about what she?s learned during these extraordinarily stressful last couple of years, what she calls the ?stress mindset? (and how to cultivate it), and the vast resources available to us for handling stress (and how to tap them). We also dive into another of Modupe?s areas of expertise: how to have productive conversations around the often stressful?but critical?issues of diversity, equity, and inclusion. Get ready for the upcoming Ted Lasso Challenge by downloading the Ten Percent Happier app today: https://10percenthappier.app.link/install Full Shownotes: https://www.tenpercent.com/podcast-episode/modupe-akinola-373 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
2021-08-25
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372: The Science of Making and Keeping Friends | Robin Dunbar

Friendship might not necessarily be something you?ve considered to be an urgent psychological and physiological issue. On this show, we spend a lot of time exploring how the quality of our relationships determines the quality of our lives and our health. Sadly, in many ways, it?s harder than ever to make and keep friends.  With loneliness and disconnection on the rise, it?s clear that our society just wasn?t constructed for social connection. And recent data suggests we?re in a friendship crisis, with many of us reporting that we have fewer close friendships than ever. Our guest today is Robin Dunbar, an Emeritus Professor of Evolutionary Psychology at Oxford University and the author of numerous books on the development of Homo sapiens. Dunbar is perhaps best known for formulating ?Dunbar's number,? which is a measurement of the number of relationships our brain is capable of maintaining at any one time. He is a world-renowned expert on human relationships, and has a ton of fascinating research findings and practical tips for upping your friendship game. In this conversation, we dive into the science behind human relationships, the upsides and downsides of maintaining friendships on social media, the viability of friendships across gender lines, and what science says you can do to compensate if you feel you are currently lacking in close friendships.  Download the Ten Percent Happier app today: https://10percenthappier.app.link/install Full Shownotes: https://www.tenpercent.com/podcast-episode/robin-dunbar-372 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
2021-08-23
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Rewiring Your Motivations | Bonus Meditation with Jess Morey

Brighten your mind and be a force for good today by practicing intentions of kindness, generosity, and honesty with Jess. Watch Ted Lasso on Apple TV+. Subscription required. Apple TV+ and/or select content may not be available in all regions. To find this meditation in the Ten Percent Happier app, you can search for ?Kind and Generous Intentions,? or click the link for the ?Kindness: Ted Lasso Style? singles meditation pack: https://10percenthappier.app.link/KindnessTedLassoStyle. About Jess Morey: Jess Morey is a graduate of the Insight Meditation Society?s 4-year teacher training program and a cofounder of Inward Bound Mindfulness Education, which runs in-depth mindfulness programming for youth and the parents and professionals who support them, across the US and internationally. Jess began practicing meditation at age 14 on teen retreats offered by the Insight Meditation Society (IMS), and has maintained a consistent commitment to meditation since. Diving head first into meditation at such a key developmental stage makes the revelatory perspective of mindfulness & compassion her natural home turf, and gives her an easy, conversational teaching style anyone can relate to. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
2021-08-20
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Improving Your Relationships - Buddhist Style | Martine Batchelor

This great deep-Dharma episode is all about using an ancient, fascinating, and readily-accessible Buddhist concept as a way to improve your interactions with other human beings. The concept in question is called vedana, or ?feeling tone.? Our guest, Martine Batchelor, will explain. She was a Buddhist nun in Korea for ten years and is now a lecturer, spiritual counselor, and author of such books as ?The Path of Compassion? and ?Women in Korean Zen." Two brief notes: First, this episode is a re-run, which we?re doing a few times this summer in order to give the staff a breather, and also to resurface some of our older gems for our newer listeners. Second, this conversation includes some brief references to sensitive topics, including sexual activity and substance abuse. Download the Ten Percent Happier app today: https://10percenthappier.app.link/install Full Shownotes: https://www.tenpercent.com/podcast-episode/martine-batchelor-repost See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
2021-08-18
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371: Help, Work Sucks | Cal Newport

A lot of us right now would probably agree that the technologies meant to make our jobs easier are actually stressing us out. (Think: the email and Slack messages that never stop and with which you can never catch up.) The worst part is the dopamine hit that you can get hooked on that comes with getting new information, causing you to check your messages way too often. And all of this has been exacerbated by working remotely. In this episode, our guest Cal Newport says that these technologies have created what he calls ?the hyperactive hive mind,? and he has a ton of thoughts about how to stop it. He?s a computer science professor at Georgetown University and a New York Times bestselling author of seven books, including A World Without Email, Digital Minimalism, and Deep Work. He?s also the host of the popular Deep Questions podcast.  In this conversation, we talk about how to minimize the impact of the hyperactive hive mind, how the way we work is fundamentally broken, how we ended up in our current work situation where we're checking email and Slack all the time, and what this does to our brain. Download the Ten Percent Happier app today: https://10percenthappier.app.link/install Full Shownotes: https://www.tenpercent.com/podcast-episode/cal-newport-371 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
2021-08-16
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How to Be Cool with All of You | Bonus Meditation with Dawn Mauricio

You are complex and contain multitudes. Try this refreshing take on loving-kindness and offer love to all the different parts of yourself. Watch Ted Lasso on Apple TV+. Subscription required. Apple TV+ and/or select content may not be available in all regions. To find this meditation in the Ten Percent Happier app, you can search for ?Loving Your Many Sides,? or click the link for the ?Kindness: Ted Lasso Style? singles meditation pack: https://10percenthappier.app.link/KindnessTedLassoStyle About Dawn Mauricio: Dawn Mauricio (she/her) has been practicing and studying Insight Meditation since 2005, and has graduated from several Buddhist programs, including Spirit Rock's 4-year Retreat Teacher Training. She teaches with a playful, dynamic, and heartfelt approach in Canada and the US, to teens, people of color, and folks of all backgrounds. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
2021-08-13
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370: How Do You Love Without Being Attached? | Kevin Griffin

In this episode we?re tackling some thorny dharma questions. For example: How do you love someone without attachment? How do you love yourself when the self is allegedly an illusion?  Our guest today is a repeat customer, Kevin Griffin. He joined us a few months ago in an episode about the nature of craving and addiction. This time, Kevin?s back with a semi-skeptical take on loving-kindness -- that venerable, if somewhat misunderstood, Buddhist practice. Our conversation is centered around a book he wrote, called Living Kindness: Buddhist Teachings for a Troubled World.  We talk about lovingkindness vs. ?living kindness," the dangers of modern metta practice, and the idea that you don't have to feel love all the time (but can still seek to handle situations with non-ill-will). Please note: This conversation includes brief references to addiction and other forms of suffering. If you don't already have the Ten Percent Happier app, download it for free wherever you get your apps: https://10percenthappier.app.link/download-app. Full Shownotes: https://www.tenpercent.com/podcast-episode/kevin-griffin-370 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
2021-08-11
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369: How To End The War With Your Body | Sonya Renee Taylor

It is incredibly common for many of us humans, whatever our gender, to be at war with our bodies -- trying to live up to the people we see in the movies, on social media, or even the versions of ourselves in old pictures. This never-enough-ness can lead to an ambient level of self-loathing that can be incredibly destructive. That's where "radical self-love" comes in. Our guest today is Sonya Renee Taylor. She is the author of three books, including The Body is Not an Apology: The Power of Radical Self-Love. She is the Founder and Radical Executive Officer of The Body is Not An Apology. She has come to this work as a result of her own personal pain, as a Black woman inhabiting a body that she says does not conform to societal norms.  In this conversation, we talk about defining radical self-love (and why she believes it's our natural state), tools for cultivating radical self-love, and the connection between being OK with yourself and the larger society. (Also, just a heads up: There is one brief reference to sex.) If you don't already have the Ten Percent Happier app, you can download it for free wherever you get your apps: https://10percenthappier.app.link/download-app. Full Shownotes: https://www.tenpercent.com/podcast-episode/sonya-renee-taylor-369 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
2021-08-09
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Try This 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. Watch Ted Lasso on Apple TV+. Subscription required. Apple TV+ and/or select content may not be available in all regions. To find this meditation in the Ten Percent Happier app, you can search for ?Self-Kindness for Stress,? or click here: https://10percenthappier.app.link/content?meditation=135d547d-18a1-48a6-a562-e325f74ffe40. 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. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
2021-08-06
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Escape From Zombieland | Koshin Paley Ellison

Modern life has turned many of us into zombies. We walk around with our noses in our phones, constantly on the hunt. We?re not looking to eat people?s brains, per se, but we are looking for mindless hits of dopamine -- from the latest headline, email, text, or ?like? on our Instagram post. This has profound consequences, for us as individuals and for the society as a whole.  Our guest in this episode argues that we need to wake up to this, and learn how to create human connection. Koshin Paley Ellison is an author, Zen priest, and Jungian psychotherapist. He co-founded the New York Zen Center for Contemplative Care and is the author of Wholehearted: Slow Down, Help Out, Wake Up. Ellison dives into his attempts to rescue the cliche of intimacy, how to build meaningful relationships, and what it means to ?Find Your Five.? He also discusses how experimenting with what he calls "healthy embarrassment" (or allowing yourself to feel exposed) makes for better relationships. In fact, he?ll model some of that for us, quite bravely.  Just a note: This is a re-run from a few years back. We?re re-running a few episodes this summer to give our staff a break, and also to get some of our favorite older episodes into the ears of our many new listeners. Also: This conversation includes references to sensitive topics, including lived experiences of hatred and abuse. That said, it happens in the context of discussions about vulnerability and healing. Download the Ten Percent Happier app today: https://10percenthappier.app.link/install Full Shownotes: https://www.tenpercent.com/podcast-episode/koshin-paley-ellison-repost See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
2021-08-04
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368: A Rarely Accessed Source of Joy | Roman Mars

Today?s episode is about finding joy, pleasure, interest, and even gratitude in a surprising source: everyday objects and infrastructure.  Our guest Roman Mars is the host and creator of 99% Invisible, a radio show and podcast about design and architecture. It is one of the most popular podcasts in the world. Roman is also a bestselling author; he recently co-authored The 99% Invisible City: A Field Guide to the Hidden World of Everyday Design. Roman talks to us about how he got interested in design, how the name ?99% Invisible? came to be, his new book about the under-observed aspects of the built world, the importance of reading plaques and utility markers, design as coercion, and a shared love of 90s punk rock. Download the Ten Percent Happier app today: https://10percenthappier.app.link/install Full Show notes: https://www.tenpercent.com/podcast-episode/roman-mars-368 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
2021-08-02
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Counteracting Your Negativity Bias | Bonus Meditation with Anushka Fernandopulle

Often we forget to acknowledge the good in our lives. Happiness and well-being can be as accessible as simply recalling moments of kindness. Watch Ted Lasso on Apple TV+. Subscription required. Apple TV+ and/or select content may not be available in all regions. To find this meditation in the Ten Percent Happier app, you can search for ?Recalling Kind Moments,? or click the link for the ?Kindness: Ted Lasso Style? singles meditation pack: https://10percenthappier.app.link/KindnessTedLassoStyle About Anushka Fernandopulle: Anushka teaches meditation, works as an organizational consultant, and does leadership coaching with individuals and teams. She has practiced meditation for over 25 years, including four years in full-time intensive training in monasteries and retreat centers in the US, India and Sri Lanka. Her work is informed by a BA in anthropology/religion from Harvard University, an MBA from Yale focused on leadership and organizational behavior, and certification in coaching from the Coaches Training Institute. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
2021-07-30
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367: The Price of Secrecy | Michael Slepian

This episode is all about secrets.  Did you know that there are 38 categories of secrets?and statistically, according to Michael Slepian, you probably have about 13 of them right now? Slepian is the Sanford C. Bernstein & Co. Associate Professor of Leadership and Ethics at Columbia Business School. He studies the psychology of secrets ? and how keeping secrets affects our social life and work life, particularly as it pertains to trust and motivation. In this conversation we dive into common misunderstandings about secrets, the hardest part about having secrets, the toll secrets take (both physically and psychologically), how other people can help us handle our secrets in a healthier way, and the impact of societal systems and structures on our secret keeping. (One thing to note: There are brief references to abuse and other traumatic events that some people keep secret.) If you don't already have the Ten Percent Happier app, download it for free wherever you get your apps: https://10percenthappier.app.link/download-app. Full Shownotes: https://www.tenpercent.com/podcast-episode/michael-slepian-367 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
2021-07-28
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366: How to Outsmart Your Pain | Christiane Wolf

Sit in meditation for a few minutes and you?re likely to experience pain, either physical or psychological. Hang around the meditation scene for very long, and you are likely to hear the expression, ?Pain is inevitable; suffering is optional.?  And that?s what this episode is all about -- boosting your pain tolerance through meditation. Because pain really is inevitable, but can you reduce your suffering through mindfulness and compassion?  Christiane Wolf argues ?yes?. She is a physician turned mindfulness and compassion teacher and teacher trainer. She is an authorized Buddhist teacher in the Insight (Vipassana) meditation tradition, teaching classes and retreats worldwide, and she?s also the author of the new book ?Outsmart Your Pain?. In this conversation, we talk about meditation techniques that offer us a better relationship to pain, how to work with the physicality of pain, the stories we tell ourselves about our pain, and seeing pain as an opportunity. Download the Ten Percent Happier app today: https://10percenthappier.app.link/install Full Shownotes: https://www.tenpercent.com/podcast-episode/christiane-wolf-366 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
2021-07-26
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How Not To Be A Jerk (Even with Difficult People) | Bonus Meditation with Oren Jay Sofer

With guidance from Oren, this session will let you experiment with ways to find a genuine sense of kindness for yourself and for others. To find this meditation in the Ten Percent Happier app, you can search for ?Practicing Kindness,? or click the link for the ?Kindness: Ted Lasso Style? singles meditation pack: https://10percenthappier.app.link/KindnessTedLassoStyle. Watch Ted Lasso on Apple TV+. Subscription required. Apple TV+ and/or select content may not be available in all regions. 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. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
2021-07-23
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The Art and Science of Compassion | Thupten Jinpa

It can be incredibly frustrating when life-changing, world-changing concepts such as compassion and kindness are often presented as cliches, because scientific research strongly suggests that learning how to practice compassion -- through meditation and other modalities -- can genuinely change your life. And enough of us did it, it could maybe change the world.  One of the people who is the best at getting this message out, in new and creative ways, is Thupten Jinpa. He is a former Tibetan monk who went on to go to Cambridge University, where he got a B.A. in philosophy and a Ph.D. in religious studies. Since 1985, he has been the principal English translator for His Holiness the Dalai Lama.  In this conversation, we talk about developing a compassionate meditation practice, building kindness and empathy, the connection between intention setting and compassion, and identifying and regulating negative emotional reactions.  A few technical notes: This episode is a rerun. We do reruns when we have episodes that are amazing that we think our newer listeners might enjoy. We also do them to give our staff a break once in a while. We actually recorded this conversation live in front of an audience at the Asia Society in New York City a few years ago. It was the day after the school shooting in Parkland, so you will hear a few references to that.  Check out Joseph Goldstein's course on compassion in the Ten Percent Happier app: https://10percenthappier.app.link/CompassionWithJoseph Full Shownotes: https://www.tenpercent.com/podcast-episode/thupten-jinpa-repost See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
2021-07-21
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365: The Voice in Your Head | Ethan Kross

The craving, complaining, and comparing voice in our heads can be the source of incalculable suffering, but is it all bad? And are there ways to talk to yourself that can turn your inner voice into a powerful ally?  Ethan Kross is a Professor in the University of Michigan?s top ranked Psychology Department and its Ross School of Business and the author of the new book, Chatter: The Voice in Our Head, Why it Matters, and How to Harness It.  In this conversation, we talk about why we have voices inside our head, how they can be either a blessing or a curse, how to access your inner coach rather than your inner critic, how changing our outer environment can impact your inner environment, and how you can use the much-maligned social media for support. Download the Ten Percent Happier app today: https://10percenthappier.app.link/install Full Shownotes: https://www.tenpercent.com/podcast-episode/ethan-kross-365  See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
2021-07-19
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Be Aware and Don?t Cling | Bonus Meditation with Joseph Goldstein

Too many expectations can lead to disappointment. This meditation helps you avoid preconceived notions and see what is already there. About Joseph Goldstein: Joseph is one of the most respected meditation teachers in the world -- a key architect of the rise of mindfulness in our modern society -- with a sense of humor to boot. In the 1970's, he co-founded the Insight Meditation Society (IMS) alongside Sharon Salzberg and Jack Kornfield. Since its founding, thousands of people from around the world have come to IMS to learn mindfulness from leaders in the field. Joseph has been a teacher there since its founding and continues as the resident guiding teacher. To find this meditation in the Ten Percent Happier app, you can search for ?Be Aware and Don?t Cling,? or click here: https://10percenthappier.app.link/content?meditation=9c0526bc-52b3-44f9-b386-61502770cf00. Download the Ten Percent Happier app today: https://10percenthappier.app.link/install See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
2021-07-16
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364: Getting Over Yourself | Joseph Goldstein

For the uninitiated, Joseph Goldstein is one of the cofounders of 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.  In this episode Joseph covers strategies for getting over yourself. Every year, Joseph does a three-month retreat by himself at his home in Massachusetts. This year, he emerged with a bunch of thoughts on what?s called ?the three proliferating tendencies,? or three ?prapancas,? to use the ancient Pali term.  These are three ways in which we perpetuate a sense of self -- not a healthy sense of self, but an unhealthy sense of self. You can think about the process of going deeper in meditation as a process of lightening up or getting less self-centered. Now, you?re about to get a master class in doing just that.  Download the Ten Percent Happier app today: https://10percenthappier.app.link/install Full Shownotes: https://www.tenpercent.com/podcast-episode/joseph-goldstein-364 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
2021-07-14
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363: How to Keep Your Relationships On the Rails | Kaira Jewel Lingo

Today?s episode is about a Buddhist tool for resolving conflict and keeping your relationships healthy. Today?s guest, Kaira Jewel Lingo, was an ordained nun of 15 years in Thich Nhat Hanh?s Order of Interbeing, and is now a lay Dharma teacher based on Long Island. She graduated from Stanford University with a B.A. and M.A. in Anthropology and Social Sciences. She?s edited a few books by Thich Nhat Hanh, including Planting Seeds: Practicing Mindfulness with Children. In this interview, Kaira Jewel talks about: the Beginning Anew practice (and how even skeptics can see the value in it); how Beginning Anew can strengthen relationships and resolve conflicts; the four steps of the practice; and her own experience with the practice, as both a teacher of it and a practitioner of it. If Kaira Jewel's insights on gratitude within the practice intrigue or inspire you, you might like a fantastic meditation we released recently on the Ten Percent Happier app called "Daily Gratitude Booster" by Matthew Hepburn. It's the perfect way to cultivate a regular practice of gratitude, which, like meditation itself, is a skill that you can improve. Check it out by downloading the Ten Percent Happier app wherever you get your apps (https://10percenthappier.app.link/install) or click the link in our show notes to be taken directly to Matthew's meditation: https://10percenthappier.app.link/DailyGratitudeBooster. Full Shownotes: https://www.tenpercent.com/podcast-episode/kaira-jewel-lingo-363 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
2021-07-12
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Can You Be Curious Without Getting Judge-y? | Bonus Meditation with Oren Jay Sofer

In this session from Oren, learn how to use meditation to become less reactive and more open in relationships, conversations, and your life. To find this meditation in the Ten Percent Happier app, you can search for ?Curiosity without Judgment,? or click here: https://10percenthappier.app.link/content?meditation=26d7d194-8d16-4a6f-91e5-b1f07345abc8. Of course, if you don't have the app, you can download the Ten Percent Happier app today, for free: https://10percenthappier.app.link/install. 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. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
2021-07-09
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The Science of Happiness | Emiliana Simon-Thomas

In a previous interview with Dan, the Dalai Lama said something along the lines of, ?everyone?s selfish; that?s the way we?re wired. But if you?re going to be selfish, you should be wisely selfish.? Wise selfishness takes into account the fact that what really makes humans happy is to care for other people. This notion has been a central part of the Buddhist platform for millennia, but is now being borne out in scientific research.  Today?s guest is Emiliana Simon-Thomas. She is the science director of the Greater Good Science Center at UC Berkeley, where she is a co-instructor of its Science of Happiness online course. In this conversation, Emiliana talks to us about the difference between empathy and compassion, how we can be happier by being more compassionate and connected, what we misunderstand about love, and a more scientific definition for that culturally loaded term. Just to note -- this is a re-run of an older episode we pulled out of our vault for a few reasons:  1) It?s summer and we want to give our tireless staff a break; and 2) This is one of our all-time favorite episodes and one that many of our newer listeners may not have heard.  For more science-based happiness practices, you can download the Ten Percent Happier app today: https://10percenthappier.app.link/install. Full Shownotes: https://www.tenpercent.com/podcast-episode/emiliana-simon-thomas-repost See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
2021-07-07
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362: Rethinking Your Relationship to 'Stuff' | The Minimalists + Oren Jay Sofer

We?ve been meaning to tackle our relationship to 'stuff' for a while now. This subject can go deep. It?s not just about decluttering (although that can actually be pretty substantial work); it?s about rethinking your whole life.  Recently we spoke to a pair of gentlemen known as The Minimalists -- whose names are Joshua Fields Milburn and Ryan Nicodemus. They?re perhaps best known for their documentaries on Netflix: ?Minimalism? and ?Less is Now?. They also have a very popular podcast and have written a series of books. Their latest book, ?Love People, Use Things?, comes out this month. In this episode, we talk about their powerful and painful personal path to Minimalism; the freedom that they say comes from living with less; how to actually do Minimalism; and the pitfalls of the path.  And as a bonus pairing, we?ve brought back a Ten Percent Happier favorite, Oren Jay Sofer. Oren is a renowned Buddhist teacher who has been meditating for nearly a quarter of a century. As part of his training he spent over two years living with less as a Buddhist renunciate, and he makes a compelling case for bringing minimalism into the mindfulness practice, and for letting go. For more from Oren and other great meditation teachers, download the Ten Percent Happier app today: https://10percenthappier.app.link/install. Full Shownotes: https://www.tenpercent.com/podcast-episode/the-minimalists-oren-sofer-362 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
2021-07-05
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