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.
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.
Full Shownotes: https://www.tenpercent.com/podcast-episode/reid-hoffman-391
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.
Full Shownotes: https://www.tenpercent.com/podcast-episode/kaira-jewel-lingo-390
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.
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.
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.
Full Shownotes: https://www.tenpercent.com/podcast-episode/kate-johnson-389
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.
Full Shownotes: https://www.tenpercent.com/podcast-episode/amishi-jha-388
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.
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
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.
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.
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
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.
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.
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.
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.
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.